Fitness and health
 

Tai Chi in 6 easy steps 

The “6 Easy Steps” is a gentle yet firm first step for your journey to better health and harmony. Starting with warm up exercises, progress steadily to Step 6 the entire set, This program takes you on an enjoyable journey for better health and harmony through the power of Tai Chi.

The Benefits:

  • Improve your health and quality of life
  • Enjoy the gentle tai chi movements
  • Improve relax and harmony
  • Enjoy learning an art that you can continue to grow and progress
  • Improve muscular strength, fitness and flexibility
  • Enjoy camaraderie of tai chi friends
  • Improve balance and confidence

How to Learn Tai Chi for Beginners?

Learning tai chi can be a most enjoyable and rewarding experience. As you embark on your journey to learn tai chi, take the time to find the best and enjoyable way for you. 1.  If your reason for learning tai chi is to strengthen your body, improve your mental balance and addharmony to your life, then this program is an ideal starting point. You can join a class with a Tai Chi for Beginners certified instructor. Alternatively you can use Dr Lam’s step-by-step instructional DVD Tai Chi for Beginners and the book Tai Chi for Beginners and the 24 Forms. 2. Persevere with your practice. Give yourself time to absorb and understand the essential principles of tai chi – this will enable you to enjoy your practice, gain health benefits and progress steadily. 4. Keep an open mind to different aspects of tai chi. You can use Dr Lam’s tai chi books and articles to learn more about tai chi.

Watch video here https://www.youtube.com/watch?v=pc6UcMNuWBQ

Getting Fit for spring 

Time to get moving 

Get fit for spring by easing into a routine with outdoor activities like walking, hiking, or cycling to take advantage of warmer weather. Gradually increase intensity, focus on consistency over speed to avoid injury, and incorporate fresh, seasonal, nutrient-dense foods like asparagus and berries for a healthier lifestyle

Key Strategies for Spring Fitness:

  • Embrace the Outdoors: Transition from winter by taking workouts outside, such as running, cycling, hiking, or using park fitness equipment.
  • Start Slow and Steady: If you have been stationary, start with light activity, such as walking or a simple stretching routine to prevent injury and fatigue.
  • Try Low-Impact Options: For beginners, walking, cycling, and yoga are excellent, low-impact ways to increase your heart rate while enjoying the scenery.
  • Add Variety: Mix up your routine with activities like swimming, golf, tennis, or gardening, which offers functional strength training.
  • Set SMART Goals: Define specific, measurable, achievable, relevant, and time-bound goals, such as completing three workouts per week or increasing your daily step count.
  • Focus on Nutrition: Incorporate seasonal produce like leafy greens, asparagus, and berries, and increase protein intake to support muscle recovery.
  • Stay Consistent: Build a routine that is sustainable, such as scheduling workouts for the same time each day or joining a local walking group for motivation.

5 benefits of walking

The best exercise of all 

The next time you have a check-up, don't be surprised if your doctor hands you a prescription to walk. Yes, this simple activity that you've been doing since you were about a year old is now being touted as "the closest thing we have to a wonder drug," in the words of Dr. Thomas Frieden, former director of the Centers for Disease Control and Prevention.

Of course, you probably know that any physical activity, including walking, is a boon to your overall health. But walking in particular comes with a host of benefits. Here's a list of five that may surprise you.

  1. Counteracts the effects of weight-promoting genes. Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. Among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.
  2. Helps tame a sweet tooth. A pair of studies from the University of Exeter found that a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. And the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
  3. Reduces the risk of developing breast cancer. Researchers already know that any kind of physical activity blunts the risk of breast cancer. But an American Cancer Society study that zeroed in on walking found that women who walked seven or more hours a week had a 14% lower risk of breast cancer than those who walked three hours or fewer per week. And walking provided this protection even for the women with breast cancer risk factors, such as being overweight or using supplemental hormones.
  4. Eases joint pain. Several studies have found that walking reduces arthritis-related pain, and that walking five to six miles a week can even prevent arthritis from forming in the first place. Walking protects the joints — especially the knees and hips, which are most susceptible to osteoarthritis — by lubricating them and strengthening the muscles that support them.
  5. Boosts immune function. Walking can help protect you during cold and flu season. A study of over 1,000 men and women found that those who walked at least 20 minutes a day, at least 5 days a week, had 43% fewer sick days than those who exercised once a week or less. And if they did get sick, it was for a shorter duration, and their symptoms were milder.

Benifits of resistance training 

An option other than weights

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Tristique risus nec feugiat in fermentum posuere urna nec. Adipiscing at in tellus integer feugiat scelerisque varius. Gravida neque convallis a cras semper auctor neque. Nunc pulvinar sapien et ligula ullamcorper malesuada proin. Hac habitasse platea dictumst quisque sagittis. Senectus et netus et malesuada fames ac. Amet justo donec enim diam vulputate ut pharetra sit amet. Pulvinar mattis nunc sed blandit. Dolor sed viverra ipsum nunc aliquet bibendum enim facilisis. Ut porttitor leo a diam sollicitudin tempor id eu nisl. Quis risus sed vulputate odio. Tempus quam pellentesque nec nam aliquam sem et tortor.
 

Massa tempor 

Nec feugiat nisl pretium fusce id velit ut. Enim sed faucibus turpis in. Vestibulum sed arcu non odio. A cras semper auctor neque vitae tempus quam. Arcu dui vivamus arcu felis. Eu feugiat pretium nibh ipsum consequat. Risus nullam eget felis eget. Velit ut tortor pretium viverra. Augue ut lectus arcu bibendum at varius vel pharetra. Et netus et malesuada fames ac turpis egestas.

Nunc sed augue lacus viverra vitae congue eu. Lacus sed turpis tincidunt id aliquet risus feugiat. Enim lobortis scelerisque fermentum dui faucibus in ornare. Ut tellus elementum sagittis vitae et leo duis ut. Dolor magna eget est lorem ipsum dolor. Eget est lorem ipsum dolor sit amet consectetur adipiscing elit. In hac habitasse platea dictumst quisque sagittis purus. Nec tincidunt praesent semper feugiat nibh sed pulvinar proin gravida. Duis at consectetur lorem donec. Massa eget egestas purus viverra. Dictum sit amet justo donec enim diam vulputate. Amet est placerat in egestas erat imperdiet sed euismod. Ut eu sem integer vitae justo eget.
 

Eget nunc scelerisque 

Viverra mauris in aliquam sem. Eu mi bibendum neque egestas. Donec pretium vulputate sapien nec sagittis aliquam malesuada bibendum arcu. Amet commodo nulla facilisi nullam vehicula ipsum a arcu cursus. Enim tortor at auctor urna. Adipiscing tristique risus nec feugiat in fermentum posuere urna. Tempus quam pellentesque nec nam aliquam sem et tortor. Risus sed vulputate odio ut enim blandit. Amet est placerat in egestas erat imperdiet sed euismod. Urna id volutpat lacus laoreet non. Enim nec dui nunc mattis enim. Consequat interdum varius sit amet mattis.

Aliquet bibendum enim facilisis gravida neque convallis a cras. Egestas diam in arcu cursus euismod. Massa id neque aliquam vestibulum morbi blandit. Amet venenatis urna cursus eget nunc scelerisque viverra mauris. Proin libero nunc consequat interdum varius sit amet mattis. Id diam vel quam elementum pulvinar etiam non. Placerat vestibulum lectus mauris ultrices. Justo nec ultrices dui sapien eget mi. Amet risus nullam eget felis eget nunc lobortis mattis aliquam. Lacinia quis vel eros donec. Arcu odio ut sem nulla. Nam aliquam sem et tortor consequat. Quis risus sed vulputate odio ut. Arcu non sodales neque sodales. Lorem ipsum dolor sit amet consectetur adipiscing elit duis. Quis blandit turpis cursus in hac habitasse platea. Nisi vitae suscipit tellus mauris a diam maecenas sed. Magnis dis parturient montes nascetur ridiculus mus mauris. Purus faucibus ornare suspendisse sed.


Lorem ipsum dolor sit amet

Consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Tristique risus nec feugiat in fermentum posuere urna nec. Adipiscing at in tellus integer feugiat scelerisque varius. Gravida neque convallis a cras semper auctor neque. Nunc pulvinar sapien et ligula ullamcorper malesuada proin. Hac habitasse platea dictumst quisque sagittis. Senectus et netus et malesuada fames ac. Amet justo donec enim diam vulputate ut pharetra sit amet. Pulvinar mattis nunc sed blandit. Dolor sed viverra ipsum nunc aliquet bibendum enim facilisis. Ut porttitor leo a diam sollicitudin tempor id eu nisl. Quis risus sed vulputate odio. Tempus quam pellentesque nec nam aliquam sem et tortor.

Massa tempor nec feugiat nisl pretium fusce id velit ut. Enim sed faucibus turpis in. Vestibulum sed arcu non odio. A cras semper auctor neque vitae tempus quam. Arcu dui vivamus arcu felis. Eu feugiat pretium nibh ipsum consequat. Risus nullam eget felis eget. Velit ut tortor pretium viverra. Augue ut lectus arcu bibendum at varius vel pharetra. Et netus et malesuada fames ac turpis egestas.

Nunc sed augue lacus viverra vitae congue eu. Lacus sed turpis tincidunt id aliquet risus feugiat. Enim lobortis scelerisque fermentum dui faucibus in ornare. Ut tellus elementum sagittis vitae et leo duis ut. Dolor magna eget est lorem ipsum dolor. Eget est lorem ipsum dolor sit amet consectetur adipiscing elit. In hac habitasse platea dictumst quisque sagittis purus. Nec tincidunt praesent semper feugiat nibh sed pulvinar proin gravida. Duis at consectetur lorem donec. Massa eget egestas purus viverra. Dictum sit amet justo donec enim diam vulputate. Amet est placerat in egestas erat imperdiet sed euismod. Ut eu sem integer vitae justo eget.

 

Eget nunc scelerisque 

Viverra mauris in aliquam sem. Eu mi bibendum neque egestas. Donec pretium vulputate sapien nec sagittis aliquam malesuada bibendum arcu. Amet commodo nulla facilisi nullam vehicula ipsum a arcu cursus. Enim tortor at auctor urna. Adipiscing tristique risus nec feugiat in fermentum posuere urna. Tempus quam pellentesque nec nam aliquam sem et tortor. Risus sed vulputate odio ut enim blandit. Amet est placerat in egestas erat imperdiet sed euismod. Urna id volutpat lacus laoreet non. Enim nec dui nunc mattis enim. Consequat interdum varius sit amet mattis.

Aliquet bibendum enim facilisis gravida neque convallis a cras. Egestas diam in arcu cursus euismod. Massa id neque aliquam vestibulum morbi blandit. Amet venenatis urna cursus eget nunc scelerisque viverra mauris. Proin libero nunc consequat interdum varius sit amet mattis. Id diam vel quam elementum pulvinar etiam non. Placerat vestibulum lectus mauris ultrices. Justo nec ultrices dui sapien eget mi. Amet risus nullam eget felis eget nunc lobortis mattis aliquam. Lacinia quis vel eros donec. Arcu odio ut sem nulla. Nam aliquam sem et tortor consequat. Quis risus sed vulputate odio ut. Arcu non sodales neque sodales. Lorem ipsum dolor sit amet consectetur adipiscing elit duis. Quis blandit turpis cursus in hac habitasse platea. Nisi vitae suscipit tellus mauris a diam maecenas sed. Magnis dis parturient montes nascetur ridiculus mus mauris. Purus faucibus ornare suspendisse sed.

©Copyright. All rights reserved.

We need your consent to load the translations

We use a third-party service to translate the website content that may collect data about your activity. Please review the details in the privacy policy and accept the service to view the translations.