3 Exercises Every Woman Should Do

Start by doing a set of each exercise once a day for a week or two, just to get used to them. Then bump up the frequency to three times a day, or whenever you feel your posture sagging.

Chin Glide
This subtle move counteracts neck-craning. Bring your teeth gently together and slowly, softly glide your head backward -- 1/4 to 1 inch -- without tilting it, until you feel mild tension. Keep your shoulders relaxed. Hold for 5-10 seconds. Repeat two more times

Mid-Back Makeover
Extend your arms out and up to about shoulder height, bent at elbows with palms pointing up. Squeeze your shoulder blades together. You should feel a stretch along your chest and the front of your shoulders. Hold for 5 seconds. Repeat 5 times. If you feel sharp pain, ease off until you feel only mild tension. If this hurts, hold your arms a bit lower; after doing this exercise a few weeks, gradually raise them.

Pelvic Tilt
This technique trains your pelvis to support your spine. Stand using good posture. Relax your hips and let your buttocks protrude somewhat. Place thumbs on lower ribs and fingers on hip bones. Tuck your buttocks under, so your hip bones line up under your lower ribs. Hold for 5 seconds, then repeat at least three times.

Heart Healthy Diet for Women

Eating well can prolong your life. A healthy diet, combined with regular physical activity and not smoking can eliminate 80% of heart disease and 70% of some cancers. A healthy diet also can reduce your risks of developing diabetes, high blood pressure and stroke. You can reduce your chance of developing atherosclerosis, the blocked arteries that cause heart disease with a heart healthy diet. If the artery-clogging process has already begun, you can slow the rate at which it progresses.

Feed Your Heart Well

Feeding your heart well is a powerful way to reduce or even eliminate some risk factors. Adopting a heart-healthy nutrition strategy can help reduce total and LDL cholesterol (the "bad" cholesterol), lower blood pressure, lower blood sugars, and reduce body weight. While most dietary plans just tell you what you CAN'T eat (usually your favorite foods!), the most powerful nutrition strategy helps you focus on what you CAN eat. In fact, heart disease research has shown that adding heart-saving foods is just as important as cutting back on others.

Here are nine nutrition strategies to reduce your risk:

1. Eat more fish. Fish is a good source of protein and other nutrients. It also contains omega-3 fatty acids, which may help reduce the risk of heart disease and stroke.
2. Eat more vegetables, fruits, whole grains, and legumes. These beautiful and delicious wonders of nature may be one of the most powerful strategies in fighting heart disease.
3. Choose fat calories wisely. Keep these goals in mind:
4. Limit total fat grams.
5. Eat a bare minimum of saturated fats and trans fats (for example, fats found in butter, margarine, salad dressing, fried foods, snack foods, sweets, and desserts).
6. When you use added fat, use fats high in monounsaturated fats (for example, fats found in olive and peanut oil).
7. Eat a variety -- and just the right amount -- of protein foods. Commonly eaten protein foods (meat, dairy products) are among the main culprits in increasing heart disease risk. Reduce this nutritional risk factor by balancing animal, fish, and vegetable sources of protein.
8. Limit cholesterol consumption. Dietary cholesterol can raise blood cholesterol levels, especially in high-risk people. Limiting dietary cholesterol has an added bonus: You'll also cut out saturated fat, as cholesterol and saturated fat are usually found in the same foods. Get energy by eating complex carbohydrates (whole-wheat pasta, sweet potatoes, whole-grain breads) and limit simple carbohydrates (regular soft drinks, sugar, sweets). If you have high cholesterol, these simple carbohydrates exacerbate the condition and may increase your risk for heart disease.
9. Feed your body regularly. Skipping meals often leads to overeating. Eating five to six mini-meals is the best way to control blood sugars, burn fat calories more efficiently, and regulate cholesterol levels.

Other Heart-Healthy Strategies

• Reduce salt intake. This will help you control your blood pressure.
• Exercise. The human body was meant to be active. Exercise strengthens the heart muscle, improves blood flow, reduces high blood pressure, raises HDL cholesterol ("good" cholesterol), and helps control blood sugars and body weight.
• Hydrate. Water is vital to life. Be sure to stay adequately hydrated.
• Enjoy every bite. Your motto should be dietary enhancement, not deprivation. When you enjoy what you eat, you feel more positive about life, which helps you feel better. An added bonus is that you eat less when you eat food you love, and that helps control weight and reduce cholesterol levels.

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