Aerobic exercise provides cardiovascular conditioning — it strengthens the heart and lungs and improves the body’s ability to use oxygen. Some other benefits of aerobic exercise includes increased energy levels, improved mood, better sleep habits, and decreased blood pressure. Aerobic exercise also burns calories and improves your metabolism, helping with weight loss. Some examples of aerobic exercise include:
- Cross-country skiing
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 15 to 60 minutes, 3 or 4 times a week. Please check with your physician before starting any aerobic program. Ask your physical therapists how to start an aerobic exercise program.
Your workout plan should consist of a 5-minute warm-up ( including stretching exercises) before the aerobic activity and 5 to 10 minutes of a cool down (stretching and slower activity) after the activity.
Here are some precautions with aerobic exercise:
Jumping rope puts too much pressure on the discs and should be avoided. Running can be done as long as it doesn’t increase lower back pain. When walking or running, wear supportive, well-cushioned shoes
A sedentary lifestyle is one of the risk factors for cardiovascular disease, so becoming just a little more active can decrease your heart disease risk and increase your longevity. If you’re worried you’re too out of shape to get started, don’t be. “It’s more dangerous to remain sedentary than to start an exercise program,” says Barry A. Franklin, PhD, director of the cardiac rehabilitation program and exercise laboratories at William Beaumont Hospital in Royal Oak, Mich.
Don’t think, though, that you have to become a marathoner to see such benefits. “Small increases in cardiovascular fitness through short bouts of exercise can lead to significant improvements in the health of your heart,” Franklin says, adding that physically active individuals experience up to a 50 percent reduction in cardiovascular events, such as a heart attack.
But what sort of exercise is best? Experts say you need two types: aerobic exercise and strength training.
Aerobic Exercise for Heart Health
Although aerobic exercise can include bicycling, swimming, jogging, and aerobic classes, walking may be one of the best activities. That’s because you can do it anywhere, and you need
You may know to eat carbs before you exercise to boost energy and eat protein after your workout to promote muscle. But the time of day you take your supplements — specifically calcium and vitamin D — may also affect how your bones respond to exercise, according to a new study presented today at The Endocrine Society’s 95th Annual Meeting in San Francisco.
Researchers at the University of Colorado Anschutz Medical Campus tracked calcium and vitamin D levels of 52 male cyclists between the ages of 18 and 45 who were given supplements of both either 30 minutes prior to an exercise regimen or one hour afterward.
Through an analysis of the cyclists’ sweat, researchers observed that calcium levels decreased in the blood after exercise whether a supplement was taken before or after working out. However, ingesting a supplement beforehand minimized this decrease which scientists believe may hold larger implications on how bones react to intense physical activity.
“These findings are relevant to individuals who engage in vigorous exercise and may lose a substantial amount of calcium through sweating,” said Vanessa D. Sherk, PhD, lead study author and postdoctoral research fellow. “Taking calcium before exercise may help
A good friend calls it “arsenic hour” — that frazzled window of time after work and before dinner when the kids are cranky, the adults are exhausted, and everyone’s bite-your-head-off ravenous. If you’re like me, the last thing you feel like doing during this volatile period is cooking. What I really crave is to shut myself in a quiet room, light a scented candle, turn on soothing music, and do 20 minutes of yoga to unknot the physical and mental kinks of my day. Sometimes I do just that, then begin cooking dinner in a much brighter state of body and mind.
But all too often, other priorities prevail: The kids have a lesson or sports event to attend, my husband or I have a meeting, or everyone — myself included — is too darn hungry to wait an extra 20 minutes for dinner. We could eat out or bring food in, but that carries its own stress, not the least of which is the cost. Someone else in the family could cook, but let’s not even go there.
After years of struggling with this dinner dilemma, I recently hit upon a solution that’s altered my
The concept of ageing is rather puzzling to scientists. According to studies, ageing is a process that suddenly starts occurring as years pass by without any specific reason, almost as if you have been programmed to age within your genetic markup. As age begins to take its toll, several changes occur in your body that results in a number of potentially life-threatening illnesses. One of the most effective and easiest ways to maintain longevity and prevent developing any of these diseases and conditions is exercising. Being constantly on the move and keeping your body working will prevent your body from crippling you.
At older ages, certain types of exercise or sport may be out of the question due to constraints in the body. However there are still plenty of options available. First, it is important to define what “old” is. Typically, a person between the broad age group of 19 – 64 is considered young as he or she requires the same level of physical exercise. This is 150 minutes of exercise per week including muscle strengthening exercises on at least two days of the week. So typically, people aged 65 and over would require different types of exercises to cope
You recognize that in order to get in the best shape of your life you need to have the best fitness trainer who can help you to create a balanced approach to your fitness lifestyle.
1. Know your fitness goals. The first step to workout is what you want to achieve. You need to consider carefully your fitness aim, your fitness goals and how you are going to measure success. For example, if you want to burn calories, your focus is going to be on exercise that can help prevent excess weight gain. If you have a chronic health condition such as heart disease, arthritis or diabetes, the moderate-intensity aerobic activity, like brisk walking, is generally safe for you. So in this case a clear focus is needed.
When you know what you need to accomplish your health and fitness goals, you will be able to see if a fitness gym or private fitness trainer fits the bill.
2. Identify a solid track record. This is not necessarily how long a fitness trainer has been conducting training programs. In fact, a lot of new fitness trainers have some stellar ideas and new techniques to consider. The point here is how much the trainer
What is arthritis?
Arthritis which is also called as joint pain in common language is an inflammatory condition relevant to the joints. It is an autoimmune disorder which is chiefly caused due to attack of defence mechanism against own body cells. This in turn results in pain, inflammation, swelling and redness of the affected joints. Sometimes there is severe pain that makes sufferer immovable. There is reduced mobility and hence all the routine tasks of the patient are affected in an adverse manner.
Chief symptoms of arthritis
Arthritis is characterized by constant and severe pain in the joints. Also there is swelling, redness and stiffness in the joints. The pain becomes worse upon walking or during certain physical activities. Some people may even suffer from fever. The flexibility of the joints is also reduced.
Ramdev medicine for arthritis
Since arthritis is a painful condition therefore it requires immediate as well as effective relief in a safe way. It is possible by using Ramdev medicine for arthritis. It comprises certain herbal remedies or products that are totally safe for the treatment and prevention of joint pains. With the use of this medicine, you may get relieved of pain as well as other discomforts
As and when your age increases, the why’s-and-how’s of body numbness is a common question to come through. That does not mean people with older age groups have to face body numbness rather the youths aged in their twenties may also experience it. Also, it’s not only the body but the face and legs too that could fall prey to numbness. So, it’s really important to understand the actual cause of body numbness, its causes, symptoms and treatment.
There are many causes of body numbness, like diabetes in people causes numbness and in some advanced stages neurologists are called up for professional treatment as well as medical attention. While in case of frequent simple numbness, this is a matter of serious concern. Thus, advanced diabetes causes numbness and due to high glucose in your bloodstream, the health complicates even more. The nerve receptors are exposed to risk of been adversely affected that further leads to a tingling sensation on your skin leading to numbness.
Treatment for this problem is recommended as soon as it is diagnosed. It is advised not to perform any treatment measure yourself. Call for a professional doctor or a
It goes without saying that bad cholesterol can have a detrimental effect on your life. Researchers have advised that eating healthy and exercising can lower the risk of one developing problems with high-cholesterol which can, in turn, result in a stroke or a heart attack.
Even though researchers advocate exercising as one way in which to keep cholesterol in check, they are quick to point out that they aren’t sure about the link between maintaining lower cholesterol as a result of exercising. Being overweight can increase the amount of low-density lipoprotein (LDL), also known as “bad cholesterol”, in your blood; the kind of lipoprotein that can be linked to heart disease.
The confusion about the effect of exercise on cholesterol stems from the fact that most cholesterol-related studies (conducted in earlier times) focused on dietary and exercise changes, making it difficult to figure out which of the two was making a difference. More recent studies have focused solely on the impact that exercising has in terms of lowering cholesterol levels. Researchers now believe that there are actually several mechanisms involved; the most important one being the fact that exercising stimulates enzymes that help to move the
When talking about urinary tract disorders, kidney stones are the most common among them. When searching for the answer to the question “who are at higher risk of developing kidney stones”, it was found that people with less fiber content and more of animal protein in their diet are at higher risk of getting these stones. In addition, those with family history of kidney stones and also those with high stress levels in their life are at higher risk as well. Furthermore, people with high blood pressure and those, who are bedridden, are also falling under the high risk category.
Safe remedy and preventive action: Those, who are already been diagnosed to have kidney stones and those falling under high risk category are recommended to rely on ayurvedic treatment to eliminate kidney stones. Yes, patients with this issue can get rid of the stones, due to the effective ingredients present in the ayurvedic remedy called as Kid Clear capsules.
Ingredients in Kid Clear capsules:
- Bastimoda can improve the health of urinary tract and it is an effective detoxifier as well.
- Ambi haldi is another ingredient in ayurvedic treatment and it has different properties like anti-oxidant,
Physical intervention has been found to be a far more effective method of eliminating pain, in several patients suffering from back pain, as compared to drugs or surgery. Physical therapy done by BodyFix Method therapists in NYC is a non-invasive, alignment practice designed to bring relief to painful muscle and joints. On one hand, it works at pain relief and on the other it works at the root cause of pain so that you get lasting results with your physical therapy treatment. The primary aim of the physical therapist is to restore normal function after injuries or misalignment.
According to MayoClinic, 80% of all Americans have back pain at least once in their lives. That is a huge number. Apart from discomfort, it can incapacitate and prevent you from being able to function normally. Stress, sedentary lifestyle, wrong posture, sitting long hours and obesity add to the complexity of the situation.The human body is designed in a manner that if a body part is unable to function properly, others compensate to maintain movement. This is a remarkable adaptation for short term survival. However, long term persistence without corrective measures may lead to chronic issues. Misalignments in back