| Exercises To Minimize Problems With Back Pain |
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1. Wall slides to strengthen back, hip, and leg muscles |
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2. Leg raises to strengthen back and hip muscles |
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3. Leg raises to strengthen stomach and hip muscles |
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4. Partial sit-up to strengthen stomach muscles |
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5. Back leg swing to strengthen hip and back muscles |
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6. Exercises to decrease the strain on your back |
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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
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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
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.
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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.
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