HIGH-INTENSITY WORKOUTS

High-intensity workouts will transform your shape in minimal time by decreasing body fat and increasing muscle mass. 

Zana Morris developed these moves to help you get in shape faster. Simply complete them every day - and aim to rest for a maximum of ten seconds between each move. 

These exercises can be done in your own home - all you need for them is a resistance band and hand weights.

Lunges

LUNGES 

With feet apart, hands on hips, take a big step forward with left leg and lower right knee to the floor, and then back up. Alternate other side, repeat for 60 seconds.

EXERCISE DURING PREGNANCY CURBS DIABETES RISK

Researchers have found that women who engage in moderate physical activity during pregnancy are less likely to have gestational diabetes, and the exercise also helps to reduce maternal weight gain.

"Exercise is not something to be feared during pregnancy - the moderate levels of exercise used in these studies had significantly positive effects on health and were found to be safe for both mother and baby," said lead author of the study Gema Sanabria-Martinez from Virgen de la Luz Hospital in Spain.

Gestational diabetes is one of the most frequent complications of pregnancy. It is associated with an increased risk of serious disorders such as hypertension, preterm birth, and with induced or caesarean birth.

It can have long term effects on the mother including long term impaired glucose tolerance and Type-2 diabetes.

The children of mothers with gestational diabetes are more likely to become overweight or obese and have a higher risk of developing diabetes themselves.

Gaining more weight than is recommended during pregnancy carries similar risks, and these women are also less likely to lose the excess weight after the baby is born.

In this study, analysis of 13 trials, involving more than 2,800 women, found that exercise reduced the risk of gestational diabetes by more than 30 percent - for women who exercised throughout pregnancy this was even greater (36 percent).

This effect was strongest for women who combined toning, strength, flexibility and aerobic exercise.

Exercise was also helpful in reducing excessive weight gain -- those who exercised were on average a kilogram lighter.

This held true for the weight gain even if the exercise programme was started in the second trimester of pregnancy.

The study was published in BJOG: An International Journal of Obstetrics and Gynaecology.

 IANS 

HEALTH TIPS : PICK THE BEST

Look out for apples with dark red skin. The redder the apple, the more vital anthocvanins it contains - these anti-oxidants help keep your skin and arteries strong. Avoid bruised fruit, as the brown shade of the flesh indicates antioxidants have been destroyed in that area.

10 HEALTH BREAKFAST TIPS

1. DON'T SKIP IT

2. DON'T DELAY

3. MILK IT

4. ADD SOME FRUITS OR VEGGIES

5. GRACE YOUR FIBER

6. STAY CLEAR OR SUGARY CEREALS

7. GET SPICY

8. AVOID ARTIFICIAL SWEETENERS

9. BE A PLAIN CHARACTER.

10. GO MEATLESS

HEALTH TIPS: TOOTHPASTE

Many of us are told from a young age not to swallow toothpaste. Toothpaste contains lots of fluoride, and while this mineral strengthens enamel and protects teeth from decay, in large quantities it is poisonous. However, you'd need to swallow a whole tube in one go to experience ill-effects. Actually dentists advise adults not to rinse their mouths with water after brushing teeth as this washes the flouride away. You also don't need to wet the toothbrush before hand.