One of the main reasons people quit an exercise program is a lack of
motivation and goal setting.  You may start an exercise program in
hopes of losing weight and becoming more fit.  However, as you
continue exercising, you may feel that you’re putting in so much effort
but gaining so little.  You become unmotivated because it’s just
too much work.

With Dance Dance Revolution (DDR), kids, teens, and
adults can find a way to stay motivated, exercise, and have more
fun.  Dance Dance Revolution is a music game
available on both console and arcade.  You can choose from a
variety of energetic dance songs.  As the song plays, you have to
step on a specific pattern of arrows in response to the song’s beat.
 

Like most games, learning Dance Dance Revolution
takes practice.  There is a range of tempos, song genres, and step
difficulties, so there is something for everyone.  Beginners can
start with easy slow-paced songs.  To get better, simply practice
and become familiar with the songs.  As you progress you can
gradually choose faster songs and more difficult step patterns. 
With enough practice and persistence you’ll gain stamina, become better
at foot-eye coordination, and have a better sense of rhythm.

Since the game grades you on how well you’ve played each song, it is
easy to set goals and stay motivated.  For example, if you
achieved a ‘C’ rating on a song, you can set a goal to get a ‘B’ rating
in a certain timeframe.  If you failed a song, you can set a goal
to pass th
at song in a certain number of tries.  Also, with a
partner, you can both play the same song and participate in some
friendly competition.  This competition adds a great deal of
fun.  Furthermore, it helps you strive to improve and keep playing
so you can beat your dance partner.

To play Dance Dance Revolution, check out local
arcades and see if any of them has a Dance Dance
Revolution arcade machine.  If they don’t, or you don’t
want to travel to an arcade, you can get a Dance Dance
Revolution game for a console like Playstation, Playstation
2, or XBox.  Of course, you could play with a regular controller
but then you wouldn’t be exercising (unless you consider finger
manipulation exercising).  To experience the game the right way,
you’ll need a dance pad.

There are three main types of Dance Dance Revolution pads: soft thin
pads, ignition pads, and metal pads.  Soft thin pads are flexible,
made of plastic, and wear out quickly.  They tend to slip around a
lot.  I have to constantly realign my soft thin pad while playing
harder songs.  If you simply want to test out DDR, soft thin pads
are great.  Ignition pads are soft pads which have a foam
insert.  The foam insert provides weight, durability, and
comfort.  It feels different from the arcade but is easy to adapt
to.  Like the soft thin pads, ignition pads will wear out. 
The best pads for expert players are the metal pads.  They have
been designed to give more of that arcade feel.  They have greater
durability and accuracy.

If you want to feel good, real good, here’s what you should do.

1.    Walk Tall. The most significant effort you can make to
boost your morale is to let the world see a new, confident You. And the
first step towards that is to walk talk and confident, strutting
through life as if  you know exactly where you’re headed.

2.    Empower Yourself. There is no greater feeling of power
than that which is endowed by knowledge. Identify the areas you would
like to empower yourself and take a go at it. Is it Art? History?
Politics? Economics? Science? Technology? What stops you from picking
up books, surfing the Internet or even just asking questions?

3.    Energize Yourself. When you breathe in, imagine you are
breathing in all the goodness of the world, allowing your system to be
nourished and refreshed by it. Having thus cleansed your system, when
you breathe out, your emotional toxins are dispelled. Enjoy the new
sense of power you feel!

Breathe in and say, “I’m powerful,” breathe out and say, “I’m
beautiful.” Repeat this a number of times and you will feel a new rush
of blood through your body.

4.    Feel Good About Yourself. Learn to love yourself and
the life you lead. Yes, it could be better and you can make it so. But
if you don’t like how things are going, that is no reason to waste what
you al
ready have in hand in the hope of what you can make of it.
Remember, a bird in hand is worth two in the bush! There will always be
those extra kilos to shed, those qualities you wish your partner had,
that car you wish to buy, or the house you wish to own

5.    Get Fit. Being fit and healthy is the greatest energy
and confidence booster you can give yourself. Instead of blaming
yourself for not eating right and for binging on the wrong things,
cultivate some positive addictions. Try going for a daily dose of
exercise: be it a walk, a workout at the gym or just floor exercises at
home.

6.    Eat Judiciously. Rather than feeling dejected at the
weight you keep putting on because of a junk food eating habit, develop
the habit of eating healthy foods to keep yourself fit and slim. It is
said that you can actually eat to remain slim by eating right. Experts
opine that the process of chewing and digesting foods such as celery,
mushrooms, broccoli and tomatoes, when not fried, actually makes you
expend more calories than you take by eating them.

7.    Remain Calm. This is indeed a rare quality and if you
were to successfully cultivate it more than half of your life’s worries
would be over. Stress and tension are the cause of more diseases than
we know of. Fatigue and irritability are also caused by stress.

According to the American Academy of Orthopedic Surgeons, 80 percent of Americans will experience back pain at some time in their life.

The traditional treatment for low back pain is increasing core strength to increase flexibility on tight muscles, provide better stabilization of the spine and exercises to correct the muscle imbalances. The muscles surrounding the spine provide stability and support of the spinal column. All the muscles between the hips and shoulders are included. These muscles are referred to as the core muscles. Back pain can be caused by muscle imbalances of any of these muscles. If the back of the thighs are weaker than the front of the thighs, there will be uneven pull on the front of the spinal column. This muscle imbalance can be caused from long periods of standing or sitting, improper strength training or running, this lordotic curve or sway back of the vertebral column can be painful.

There are more effective ways to integrate core strength training exercises into every exercise you perform, than by doing traditional crunches. One way is to use effective breathing. The following “Pilates” style breathing technique can be added to any strength training exercise. While performing a leg press, inhale during the bending part and exhale during the press. This deep breathing technique needs to be incorporated with the resistance or force of the exercise. You will utilize the diaphragm muscles which help to provide spinal support and lengthen the spine, by breathing from your diaphragm instead of shallow upper chest breathing.

The tummy tuck and bridge lift and can help reduce back pain and strengthen the core muscles. The tummy tuck is simply
a pelvic tilt drawing the abdominals away from the floor. Simply lie face down and squeeze the glutes to lengthen the spine. Reach the tailbone down towards the heels instead of pressing into the thighs. Perform 10-12 repetitions of each exercise alternating them until you have completed 2-3 sets. For the bridge, simply place the feet on a bench or on the floor and scoop the pelvis upward; the rib cage should stay low to reduce the spine muscles irritation. This will relieve stress on the back and focus the muscle contraction into the hamstrings and glutes.

The lumbar side stretch, hip flexor stretch, and calf stretches can help to alleviate pull on the spine.

For the hip flexor stretch, bring one foot forward in a bent knee, 90 degree angle (knee to hip and knee to ankle) while the other leg is on the floor behind with foot pointing toward the ceiling. This stretch helps to open the muscles in the back on the sides of the spine near the hips. Squeeze the glutes to deepen the stretch with each exhaled breath. You should feel a stretch on the back leg, in the front of the thigh and the hamstrings on the front leg.

For the lumbar side stretch bring the legs wide with knees bent while sitting or standing. Bring one hand down towards the foot inside the thighs and the other behind the head.

The last stretch opens up the Achilles tendon; the most distant pull on the spine of the body. Place an object under your foot and lean your body weight forward. Keep a fluid breath while holding all stretches for 10-30 seconds .You should feel a stretch behind the knee and shin.

By exercising core muscles you will be able to continue working out without sacrificing your back.  Check with your doctor before starting ANY exercise program!