Sunday, January 30, 2011

Exercises To Minimize Problems With Back Pain

Exercises To Minimize Problems With
Back Pain

 

Back pain problems can be minimized with exercises that make the muscles in the back, stomach, hips and thighs strong and flexible. Some people keep in good physical condition by being active in recreational activities like running, walking, bike riding, and swimming. In addition to these conditioning activities, there are specific exercises that are directed toward strengthening and stretching the muscles of the back, stomach, hip and thigh.

It is important to exercise regularly. Before exercising it is good to warm up with slow, rhythmic exercises; or by walking. One should inhale deeply before each repetition of an exercise and exhale when performing each repetition.

 

1. Wall slides to strengthen back, hip, and leg muscles
 

 

Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch with knees bent to about 90 degrees. Count to five and slide back up the wall. Repeat 5 times.

 

2. Leg raises to strengthen back and hip muscles

 

Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg.

 

3. Leg raises to strengthen stomach and hip muscles
 

 

Lie on your back with your arms at your sides. Lift one leg off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat five times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the leg.

OR

You can also sit upright in a chair with legs straight and extended at an angle to the floor. Lift one leg waist high. Slowly return your leg to the floor. Do the same with the other leg. Repeat five times with each leg.

 

4. Partial sit-up to strengthen stomach muscles
 

 

Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat five times.

 

5. Back leg swing to strengthen hip and back muscles

 

 

Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise other leg and return. Repeat five times with each leg.

 

6. Exercises to decrease the strain on your back
 

 

Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with five repetitions, several times a day.

OR

Stand with your feet slightly apart. Place your hands in the small of your back. Keep your knees straight. Bend backwards at the waist as far as possible and hold the position for one or two seconds.

Remember: This information is not intended as a substitute for medical treatment. Before starting an exercise program, consult a physician.

Source: American Academy of Orthopaedic Surgeons' public service
 

 
Thanks and Regards,
Alok Tholiya (S.E.O) M:9324225699


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People who sit for extended periods of time without taking short breaks are at risk for heart disease than those who take more frequent timeouts to stand up and walk around.

The cardiovascular risk that stems from remaining sedentary for prolonged periods of time (at the office, for example) manifests itself in the form of larger waists, higher blood pressure, higher levels of triglycerides, increased body inflammation and lower levels of 'good' cholesterol.

In developed countries people spend more than half of their day sitting, on an average. To explore the potential connection between short breaks and cardiovascular risks, researchers followed 4757 American men and women aged 20 years and above for three years. All participants had been outfitted with an accelerometer on their hips, to monitor a week's worth of walking, running and sitting routines. Researchers also looked at heart disease-related risk factors, including waist circumference, blood pressure and cholesterol levels. The most sedentary participants were found to sit a little more than 21 hours per day, while the least sedentary sat just under two hours per day. The fewest activity breaks taken over the course of a full week amounted to less than 100, while the most weekly breaks registered at nearly 1,300.

It was found that the longer the participants spent being sedentary the larger was their waist circumference. Overall, those who took the most breaks from sitting (even if they spent a great deal of time being sedentary) were found to have the smallest waists: participants among the top quarter of break frequency had a 1.6-inch smaller waist than those in the bottom quarter. Taking more breaks was also linked to lower levels of C-reactive protein, a marker for problematic inflammation.

The findings suggest that even small changes to a person's activity levels (as little as standing up regularly) might help to lower cardiovascular risk. These changes can be readily incorporated into the person's day-to-day life including the work environment


Thanks and Regards,
Alok Tholiya (S.E.O.), M:9324225699 :
Tholiya Bhavan,
10th Road , Santacruz east, Mumbai 400055

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some health tips

 

Sleep well Tuesday, May 26, 2009

Sleep is important for a healthy lifestyle. Like eating right and exercising, sleeping well is essential to feeling your best during the day. Some tips for getting a good nights sleep are:

·         Keep regular hours, even on weekends

·         Develop a ritual before going to bed so your body gets ready for sleep

·         Exercise regularly to help relieve tension

·         Cut down on stimulants, such as caffeine

·         Stop smoking, statistically smokers take longer to fall asleep.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/181/Sleep_well.html?cp

 

Drink enough water to help flush toxins out of your system. It is a natural way to keep your metabolism humming and promote weight loss. The best skin moisturiser and hair conditioner is water. It may even offer protection from some forms of cancer.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/177/Drink_enough_water.html?cp

 

Always tired? Saturday, August 14, 2010

It is normal to feel a lack of energy, or be tired or drowsy sometimes. But if you're tired even though you are sleeping more, exercising, eating better, and managing stress, you should consult a doctor. Get your haemoglobin level checked. If low, supplement your diet with rich dietary sources of iron - rice flakes, sarson ka saag, pulses and legumes.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/40/Always_tired_.html?cp

Get a good workout by climbing stairs Tuesday, May 26, 2009

Climbing two steps at a time is good for building the quadriceps (thigh muscles) and the gluteus (buttock). Going down steps builds strength in the quadriceps and to a lesser extent, the hamstrings (muscles at the back of the thigh). This can be done at home, your office, apartment building, or on stair-climbing machines in the gym



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/37/Get_a_good_workout_by_climbing_stairs.html?cp

 

Back exercises can prevent low back strain Friday, October 29, 2010

Strengthening and stretching the lower back muscles helps prevent low back strain. While exercising do only what is comfortable and stop the moment you feel pain. If you have any back problems consult a doctor before starting.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/149/Back_exercises_can_prevent_low_back_strain.html?cp

 

Does exercise really help treat osteoarthritis? Thursday, August 12, 2010

Yes, regular exercise keeps your joints and muscles healthy, strong and flexible. It helps to maintain the desired weight and improves your general health.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/10/Does_exercise_really_help_treat_osteoarthritis_.html?cp

 

Drink enough water Friday, July 30, 2010

Drink enough water to help flush toxins out of your system. It is a natural way to keep your metabolism humming and promote weight loss. The best skin moisturiser and hair conditioner is water. It may even offer protection from some forms of cancer.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/177/Drink_enough_water.html?cp

 

 

Is it necessary to exercise in the morning? Tuesday, May 26, 2009

No, one can work out an individualised exercise pattern. It is suggested to exercise in the morning, as the air quality is best at this time. Exercising in polluted air can rather triple the level of harmful chemicals in your bloodstream.



Read more at: http://doctor.ndtv.com/healthdetails/ndtv/hid/9/Is_it_necessary_to_exercise_in_the_morning_.html?cp


 

Monday, January 17, 2011

•Why breakfast

Wake up, freshen up and dress up. Keys? Check! Wallet /

purse? Check! Cellphone? Check! Time to go to the office. In

the mad rush, whatever happened to breakfast? "Wait!

Breakfast? Who eats breakfast?" Sounds like a familiar

scenario? You are not the only one. Living life in the fast lane,

we tend to forget the very basics of nutrition: that the body

needs energy in the morning and that it is this morning meal

that decides our diet for the rest of the day.

Why breakfast?

There is a reason humanity has a name

for the first meal of the day. Our bodies

are deprived of food while we sleep,

which means we go without fuel for

over 10-12 hours of the night. And

since every morning is the start of an

activity-filled day, we need to refuel to

start off the day. The word breakfast

itself is a compound of the words break and fast, implying we

are ending a long period of fasting.

So, without talking medical terms and without breaking our

heads over the jargon derived from Greek and Latin, let us look

into why breaking that fast is necessary.

Firstly, a timely morning meal provides the necessary nutrients

that our bodies need in the first half of the day. Research shows

that working people who eat regular breakfast feel more

productive and efficient at the workplace as compared to

people who skip out on the first meal of the day. Kids who eat

an adequate breakfast every morning perform better at school

and exhibit quicker learning abilities as compared to children

who skip breakfast or do not eat right in the morning. Come to

think of it, it makes sense. Going to work on an empty stomach

isn't ideal, not to mention unhealthy. Motivation apart, where's

the energy to work? And energy is necessary for everyone.

While our desk jobs may not require a lot of physical activity,

our brains need blood glucose to keep our bodies active. That is

what breakfast gives us.

Secondly, we feel full after eating breakfast and hence, it's

easier to avoid the temptation to indulge in heavy meals later in

the day. A very heavy lunch makes us sleepy and a heavy dinner

is not very healthy. In fact, people who exercise a lot or are into

body-building follow an inverted pyramid diet routine where

the breakfast is the heaviest meal of the day. Even for those of

us who use more brains than muscles, a filling breakfast is

necessary and it is advisable to avoid a heavy lunch or dinner.

More importantly, our bodies are used to digesting three meals a

day. Digestion is a long process and most of the actions that

comprise the process of digestion are involuntary. Since most of

us have been eating meals thrice a day since childhood, our

stomachs produce digestive juices at these programmed

intervals. When the digestive juice, of which hydrochloric acid

is a major component, does not find food to digest in the tummy,

it then turns to the linings of the stomach. This is more than

harmful to the lining of the stomach. Keeping the stomach

empty will result in the walls of the food passage getting

corroded, leading to gastritis (inflammation of the stomach

lining), ulcers and excessive production of gas. All this leaves us

with an experience of discomfort and in the long run, causes

severe health problems.

People who eat breakfast regularly are also less likely to develop

type- II Diabetes and are less likely to become obese.

What to eat

Our bodies work on energy. And energy is most easily derived

from glucose. Hence, a healthy breakfast should contain an

adequate amount of starch and carbohydrates. These are broken

down by our bodies into glucose, which is circulated in the

blood throughout our bodies. That is why most breakfast food

items such as bread, chappati, Idli, Dosa etc. are ones with high

starch content. Avoid fatty or fried food items in the morning as

they take longer to digest.

Most people also prefer a diet that is

rich in protein. This is specially true

for people who are physically

active.  For vegetarians, adding

grams and legumes to your meal

can provide the necessary proteins.

It is advisable to avoid eating the

yolk of the egg if you wish to watch your weight since it contains

greater amount of fat. A glass of fresh fruit juice, fruits or

vegetables can provide the body with the necessary vitamins

and minerals.

Milk contains most nutrients that the body needs and is very

beneficial. Adding a glass of milk to breakfast is advisable. You

can choose low-fat or skimmed milk over dairy milk since the

latter contains higher levels of fat.

Avoid sugar coated cereals, fatty/ fried food items and street

food. None of them have the necessary amount of nutrients that

your body needs and all of them will do more harm than good.

Powered by Wellinformed Healthcare


 

Friday, January 7, 2011

Flax seed is very good for heart

Evryday we hear of heart and stomach complications. And also hear of formulas for improving them.Here is one more and less complicated, good in taste, inexpensive too. But nothing can replace physical activities, domestic chorus,walk,yoga,deep breating, healthy diet,not eating after sunset.So continue all this and add folllowing too.

 

  1. eat alsi seki hui (heat it in pan / tava) and then eet it everyday 1 spoon
  2.  alsi ka mukhvas  Flax seed
 
take 500 gm alsi and mix lemon/ nimbu and kala namak as per your taste,Let it dry.then heat it. Sek lo.
Take 250 gm., kala teel and use bhi sek lo.
Take 100gm to 200 gm khpra and make its dust.If u mix badam dust then nothing like it.Then mix everything and LO! a healthy for heart Mukhvas is ready.
 
Thanks and Regards,
Alok Tholiya (S.E.O) M:9324225699


We offer free ( against deposit) wheel chair,patients Fowler bed,tripods, sticks,walker etc..




www.digambarjains.com
www.aloktholiya.blogspot.com




Marigold developers: for home loans and best properties
marigold Mini Party hall at santacruz

Tuesday, January 4, 2011

EXERCISE TO KEEP FIT.........by the way I dont exercise .....

 

Excercise to

Keep Fit 




 


 


 

 

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