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Balazs Boxing - October 2011     
Welcome to the October Newsletter. Andy & Jamie discuss how excercise can help reduce stress and promote overall health and well being.    
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Exercise for Stress Reduction

Exercise is a great stress reduction tool. It promotes overall health and wellbeing.

Regular exercise will lower your risk of developing major chronic diseases. We know that reduced or no physical activity can have serious health consequences. At least 30 minutes of moderate-intensity physical activity on five or more days a week is all it takes for you to reap the health benefits. Children and young people need to be active for at least an hour every day, through active play, sport or walking to and from school. Even a little bit of activity can lower the risk of developing major chronic diseases, such as coronary heart disease, stroke, some cancers and type two diabetes. It can also cut the risk of premature death by about 20 percent to 30 percent.

The benefits of physical activity include:

Better health.
More energy.
Reduced stress.
Stronger bones and muscles.

Better balance, strength, suppleness and mobility.
Improved sleep.
Improved body shape.
A sense of achievement.
More independence in later life.

In many ways, technology has made our lives easier, but it seems we move around less and burn off less energy than we used to. This means that each of us needs to think about increasing the types of activities that work for our lifestyle and can easily be built into our day.

Here are a few examples of exercises that are great for stress relief.


Great for physical health and flexibility. Yoga is a science that has been practiced for thousands of years. It is consists of Ancient theories, observations and principles about the mind and body connection which is now being proven by modern medicine. Yoga has both preventive and therapeutic benefits. It has been shown to offer both physical and mental benefits to the body and the mind. It improves flexibility and muscle joint mobility; strengthens, tones, and builds muscles; corrects posture; strengthens the spine; eases back pain; improves muscular-skeletal conditions such as bad knees, tight shoulders and neck, increases

stamina; creates balance and grace; decreases cholesterol and blood sugar levels; and encourages weight loss.


Walking is simply one of the easiest and safest forms of exercise for burning calories and tuning up the cardiovascular system. If you're just starting a walking program, begin the by walking 20 minutes three times a week. For the next few weeks increase your time to 30minutes. Try to work up to five sessions for 30 to 45 minutes at a brisk pace.


Because your body weight is reduced by 80% when you're in the water, your joints move smoothly, without any risk of getting damaged on a short or long term. Plus, swimming is a sport that is easily adaptable to your level of fitness and that you can do at your own pace. Swimming is also a great activity for the elderly because it helps to keep the joints healthy. Many different "Aqua-fitness" classes are available. You're sure to find at least one water-related activity that will interest you.


Great for developing selfdiscipline. The agility, coordination, and spontaneous creativity required by the heavy bag, speed bag or target mitt training far exceed the mental stimulation achieved with treadmills or elliptical machines. And just knowing that you can pound the heavy bag for 4 or 5 rounds heightens your sense of security and personal confidence.


Always consult your physician before starting any physical exercise program. Balazs Inc, Andy Dumas and Jamie Dumas assume no responsibility for the improper use of information contained within.    
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