WOMEN EXERCISE

The body needs exercise; there is no arguing that. Exercise not only helps us burn the excess load our body carries, making us lose weight and look trim, but it also promotes health and well-being. Regular exercise prevents our body from being afflicted with ailments such as heart disease, depression, and even cancer. Exercise gives the body more energy and strength, and makes the mind sharper and more alert.

Exercise is good for the body. Most people know this fact, that the body needs exercise. And yet, they still do not want to do it. Oh, they have their reasons. Some believe that exercise is too bothersome, or that they cannot set a regular time for exercise in their busy, busy schedules. There are some who think that doing exercise is too strenuous for their body, while some think that exercise is just plain boring. So, how do you bridge the gap between the obvious fact that the body needs exercise and the person wanting it in the first place?

For people who find exercise boring, they should do some form of physical exertion that they would find fun in doing so they would do it regularly and even look forward to it. You could do a few laps on the pool. Maybe you could walk the dog and have the dog chase sticks or Frisbees. If you do not have access to a pool or does not own a dog, maybe a game of tennis your best friend would do the trick. Or maybe just a walk up and down the block would be enough. Exercise does not have to involve a trip to the gym all the time after all.

For people whose excuse is that they do not have time for exercise, or that they do not like exercising in the morning as most fitness gurus preach, then the solution is to find time for exercise that is convenient for them. It does not matter when this is, as long as it is done regularly and consistently. The right time for exercise is the time you make it right for you. For people who feel discouraged because they do not really see any changes on themselves with their exercise routine, the answer to this concern would be to keep an exercise journal. By taking note of the number of sets and repetitions you did, how you are feeling before and after the workout as well as the intensity of the workout, you would have an actual record of your progress, not just a guess or a gut feel.

And knowing how much work you are putting into your exercise and the actual results would definitely motivate you into going on with your routine and even trying harder. For people who are bored with exercise, the answer to this would be to put variety in your routine. You don't have to stick to the same routine day in and day out. Also, take a rest and a day off from exercise if you need to.

Exercise should be something you find fun in doing rather than a chore. Your exercise routine should suit you, and never the other way around.

6 Ways to Boost Body Image Without Losing a Pound

While losing weight may give a temporary boost to your self-esteem, linking self-worth to a dress size is never going to have a long-lasting effect, experts say. What can make a difference is changing the way you see what's already there in the mirror.

Ironically, doing so often translates into making the kind of self-care changes that can also lead to improvements in the way you look.

"When your self-esteem is high, you care more about yourself, so doing things that are good for you, like eating a healthier diet or exercising regularly, also comes much easier, and we are more successful at it. And that often means we end up looking and feeling better.

To help you get started thinking about yourself in a more positive light, our experts say, put away the scale, ignore those size tags, and focus on the following.

Stop negative self-talk immediately. While you still may not like what you see in the mirror, learning to describe yourself with neutral, objective phrases can help stop the cycle of poor self-esteem. So, instead of saying to yourself "I have really ugly thighs," think "My thighs could use some work."

Find and focus on the things you like about your looks. It's best not to link your looks to your self-esteem, but with body image so intimately entwined with self-image, that can be hard to do. The next best thing is to find something about your image you really like. "It can be great hair, great nails, terrific teeth. Find the things about yourself you can say something good about, and every time you look in the mirror, go there first and say something positive to yourself.

Treat yourself with the same kindness and respect you show your best friend. "Would you respect and care about a person who says about you what you are saying about yourself? If the answer is no, then begin treating yourself at least as well as you are treating others in your life.

Say what you mean. Sometimes, hating your thighs is all about wanting thinner thighs. But sometimes, negative body thoughts are a way of expressing discontent over other issues in your life.

Dress the part. If you're putting off buying new clothes until you like your body better -- don't. Whether you're bursting at the seams in duds that are too tight or swimming in oversized clothing to hide your body, you are eroding your self-esteem. "Buy what fits you, and look the very best you can. It sends a powerful message to yourself that you are worth it.

Recognize that people naturally come in different shapes and sizes, and cherish your body's uniqueness. And, remember this: "Only 2% of the world's women fall into the supermodel category. That leaves a lot of room for the rest of us!"

BETTER SLEEP

Tips to Get Better Sleep With Fibromyalgia

Creating a comfort zone at home is key to better sleep, whether you have fibromyalgia or not. It's all about easing into bedtime feeling relaxed -- and staying relaxed so you sleep through the night.

These 10 tips can help people sleep better:

Enjoy a soothing (warm) bath in the evening.

Brush your body with a loofah or long-handled brush in the bath.

Ease painful tender points with a self-massage device (like a tennis ball).

Do yoga and stretching exercises to relax.

Listen to calming music.

Meditate to tame intrusive thoughts and tension.

Sleep in a darkened room. Try an eye mask if necessary.

Keep the room as quiet as possible (or use a white-noise machine).

Make sure the room temperature is comfortable.

Avoid foods that contain caffeine, including teas, colas, and chocolate.