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Perform these Exercises at Home to Stay Healthy and Hearty

Perform these Exercises at Home to Stay Healthy and Hearty

Love to work out but can’t go to the gym! Worry no more. Here are some exercises you can do at your home and welcome good health.

1. Crunches:

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Apart from burning calories, performing crunches can strengthen your abdominal muscles and tone your abs.

2. Push-ups:

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It tones your arms and lower body at the same time. It also helps you to enhance your balance and stability.

3. Jumping jacks:

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It is highly advisable to improve heart condition. It improves cholesterol levels and controls high blood pressure.

4. Mountain climber:

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It makes your body more mobile and agile. It is referred for improving lower body strength.

5. Plank:

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It is highly recommended for avoiding back pain. It is also very useful for having flexible and toned body.

6. Side Plank:

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It improves your core strength and braces your arms and wrists. It is also noted to improve concentration and balance.

7. High knees:

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Hip flexors and quads get a great boost through this exercise. It also improves heart rate and muscle flexibility.

8. Leg lifts:

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Improved posture, reduce lower back pain, toned abs, strengthened hip flexors and enhanced balance are some of the benefits of leg lifts.

9. Donkey kicks:

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It works on you core, lower back, legs and butt. It gives you the feeling of better flexibility.

10. Squats:

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Burning fat, building muscle strength and abs toning are some of the major benefits of squats.

11. Lunges:

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It is one of the best exercises for buttocks and legs. You can also address back and abdominal muscles through this exercise.

12. Burpees:

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They give a good warm up to entire body and also burn a lot of calories. It is a full body exercise so it can keep you fresh and active for long.

13. Calf raises

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Muscular strength can be enhanced through calf raises. Ankle balance and stability can also be developed through it.

14. Flutter kicks:

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It can be a great aid for reducing weight and toning stomach. It also gives a good workout to your hips and flexors.

15. Elevated hip lifts:

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It is one of the easiest exercises to shape your lower abs, quadriceps, hamstrings and even your calves.

16. Wall sits:

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It is one of the easiest exercises to give a great work out to your upper body. You can get rid of your thunder thigh easily and can also improve your stamina through this exercise.

17. Run in place:

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It is one of the finest ways to improve your cardiovascular strength. It can help in burning away excessive fat. Besides, it improves your balance and focus.

18. March in place:

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Practicing this exercise for at least 1 minute everyday can improve your metabolism and can also bring relief from knee pain.

19. Russian twists:

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It a whole abdomen workout therapy that reduces the risks of strokes and heart attacks. It also strengthens spine muscles.

20. Triceps dips:

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It strengthens your arms, shoulders and chest muscles. It can also improve your lockout strength.

Top 10 Quick Benefits of Massage Therapy

Top 10 Quick Benefits of Massage Therapy

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1. Massage therapy strengthens physical fitness and recovers injuries or pain related to muscles and joints.
2. It helps to maintain flexibility and mobility of the body at a very relaxing stage.
3. As we all know to be happy and healthy it is crucial that our immune system should be strong enough to handle any obstacles. So by massage therapy it benefits in maintaining balance in immune system.
4. Relaxation and reduced stress is the result of consistent massage therapy techniques.
5. At times when we are operated for any body parts then it needs some massage to get back normal rhythm of the body.
6. Some of the problems like blood pressure, diabetes or other similar factors can be controlled or cured by regular massage therapy machine.
7. With regular massage therapy chemicals like seratonin and dopamine are released that results in getting relaxation and overcome tiredness.
8. Regular massage improves heart rate, steady state of mind and proper circulation of blood.
9. Massaging eliminates stiffness and pain from shoulder and helps in recovering from frozen shoulders.
10. Lastly, it maintains overall state of the cycle of the body that is very important in today’s time.

 

5 Effective Ways to Avoid Joint Pain in Winter

5 Effective Ways to Avoid Joint Pain in Winter

Onset of winter is greeted by many but; at times the temperature drop affects our body negatively. Low temperature usually causes joint stiffness, soreness in joints or inflammation. This makes our joints less flexible and in turn we experience pain or it can also lead to a major injury. To prevent such conditions, we have got 5 most useful tips. Have a look.

1. Eat good food

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Befriend food that is rich in Omega-3, Vitamin K and Vitamin C. Omega-3 rich foods like, Salmon and nuts can keep a control on inflammation. Food items like green leafy vegetables that are rich in terms of Vitamin K can bring relief from pain. Fruits that are packed with Vitamin C can bring comfort to the damaged cartilage. Apart from that, Yogurt, herbs and spices can also be of great help. However, say no to saturated fat, trans fats, omega 6 fatty acids, refined carbohydrate and MSG.

2. Dress well

Winter demands you to be overdressed. Surely not in literal terms but you have to layer up. Wear warm clothes to avoid skin exposure to cold weather. If you are planning to stay out in winter for long, wearing warm clothes becomes altogether more necessary. Gloves, caps, knee caps, socks everything and anything that make you feel warm and comfortable should be worn.

3. Get going with exercise

Early cold mornings do not let you get of the bed but; this luxury can be harmful. Working out in winters is really helpful for preventing joint pains. Well if you are not a gym freak then mild stretching and exercising can be of great help. Something as easy as walking and running can also do. Make it a point to be out in sun for at least 10 to 15 minutes a day. But make sure that you do not exercise without warming up. You can also cater the issue by being conscious about regular activities, like take stairs instead of elevators or escalators for limited storeys. You should also take care of your posture. Wrong postures can elevate pain.

4. Stay hydrated

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Low temperature causes stiffness of joints and that further leads to pain. To avoid muscle friction, drink lot of water. It will keep you energized and would help in increasing your stamina to exercise better. Studies have proved that even mild dehydration can bring you pain sensations.

5. Lose weight

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It might sound a bit abrupt but it’s true. People who are overweight face extreme joint pain in winter. So it is advisable to lose weight during winter by eating right kind of food and exercising in order to avoid joint pain. Excessive weight can cause more pressure to the muscles and joints and in turn it leads to threatening diseases.

General tips:
1. If possible preheat your room and car
2. Do not take mild pain or minor injuries lightly
3. Don’t shower in cold water
4. Avoid over exertion
5. Don’t let lethargic attitude creep in

How to Choose the Right Ultrasound Gel?

How to Choose the Right Ultrasound Gel?

Any ultrasonic machine procedure includes the standard device and the gel that completes the therapy. Indeed the device can’t function without the gel. The gel is the catalyst that develops the bond between the probe and the skin. Once the connection is created, it further smoothens up the treatment. The basic function of the ultrasound device is to transmit waves in to the tissues and through that to the affected area, so to avoid the friction here and damage to the skin, gel is highly necessary or rather compulsory. It is a coupling agent that creates an aqueous interface for the device to perform better. Many a times, people end up hurting themselves due to wrong gel being used. So here are some tips that can help you in selecting the right kind of gel.

1. Components
Ultrasound waves can’t travel through air effectively. Even if there are tiny gaps of air between the probe and the skin, the results would not be positive. Also the skin can get damaged. So the gel used should have necessary ingredients that can create the interface between the transducer and the skin that can reduce static.

2. Long lasting
The gel used can be sticky and messy. Its gooey consistency can be a bit problematic to handle. So make sure that the once you have come with an assurance of longevity as applying it again and again can disturb the treatment and reapplication can also irritate the skin. Besides, it is advisable to create a pile of the gel on the necessary skin area which then shall be rubbed through the machine all over the skin. Here if the gel fails to stay stable in the form of the pile or if it doesn’t spread well then avoid using it.

3. Soothing effect
At times, people complain about the burning or itching sensation on the skin due to the use of gel. This is a sign of discontinuing that gel. The ultrasound gel is meant to give you a soothing feeling and make the transmission of waves comfortable. It you are not feeling that way, it means that the gel is not conducive enough to make the transmission of waves smooth which in turn can damage your skin and can also give partial benefits in terms of pain relief.

4. Effective at various frequencies
If an ultrasound machine is purchased, it is an obvious fact that, the same would be used for different pain oriented areas. Depending upon the location of the pain and the intensity of the pain, frequency of the device is set and the same flexibility is expected from the gel. If the gel doesn’t provide this versatility of being active and effective at different frequency levels, it is better to not use it.

5. Natural ingredients

Last but very important, the gel you are using must be having natural ingredients which improve your skin and not harm to your body. The ultrasound gel should be hyper-ionic. Select your best natural gel with the advantage of bacteria resistant and natural ingredients.

Sports Injury: Risks and Preventive Steps

Sports Injury: Risks and Preventive Steps

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Sports is considered to be one of the most effective ways of staying healthy. While it is true that sports can keep a person in good shape, it is also a fact that many people suffer from sports injuries.
Major risks:

1. Muscle strain

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When a muscle is overused or stretched with higher intensity, it leads to muscle tear. People suffering from muscle pull feel pain, experience swelling and may face difficulty in making movements.

2. Torn ligaments

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Mild, moderate and complete ligament injuries are observed in athletes and sports person. When any joint is stressed beyond bearing capacity of the body or when the joint experiences sudden twist, ligament connecting the bones end up torn.

3. Tennis elbow

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Tennis elbow is a condition wherein a person experiences pain outside the elbow or exactly where the forearm meets the elbow. When arm is used in the similar motion for long, tendons- the ones that connect muscles with bones, get irritated and develop small tears, resulting in pain.

4. Concussion
A direct hit or blow to the head cause’s concussion. Footballers are at a great risk of facing concussions. Headaches, lack of balance and may be loss of consciousness are usually the symptoms of concussion.

Preventive measures
1. Get the gear rights

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Wearing required gears for playing sports gives you direct protection from external hits and also provides required movement space.

2. Warm up

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Warming up before playing sports is a necessary factor. Sports usually requires active physical movements and when the same is conducted without proper warm up, risk of injuries increases. Different sports require different types of warming up routines but stretching and squats are the primary elements here.

3. Keep yourself hydrated

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Keeping a regular intake of fluids, before, during and after playing the game, helps a person stay hydrated and focus on the game. Irrespective of the climate condition, sport person since are involved in dramatic physical movements, usually sweat a lot of, so they might face dehydration and following problems. To avoid such conditions, water or juices or any other healthy fluid shall be consumed at regular intervals.

4. Learn the sport

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Playing sports for fun is a different thing, you have your own rules that are designed as per your convenience but when you play the sports, professionally, you better learn the guidelines otherwise, in the haste of making a smart move or imitating others, you may end up hurting yourself. This should be implemented in your practice sessions. Each stroke, or style has its own mechanism and learning the same can help you in avoiding injuries.

5. Rest well

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Training hard is important to excel but resting well is necessary to reach that point of excellence. Your body needs regular breaks and rest hours to gain back the momentum and avoid injuries.
Treating a sports injury at the earliest is highly advisable as untreated injuries can lead to major health issues. Post injury pain can be cured by physiotherapy as well.

Get your push ups right!

Get your push ups right!

Push ups are one of the most loved exercises world-wide as they do not require any equipment. You can perform push-ups anytime and anywhere. They are one of best exercises to strengthen arms, chest and extends the longevity of muscles. You can earn these benefits if you do them right. It might sound odd to you but that’s true. Not all of us do push-ups correctly. In fact not many know that there are 3 types of variations in push-ups.

1. The regular one: Hands being wider than the shoulder

2. Diamond: Put your arms under your chest

3. Wide-arm: Put your arms wide away from your shoulders

Common mistakes and solutions:
1. Getting the rep wrong
An ideal push up includes finishing a full rep. Rep is getting your body completely down and taking it completely up. Some either get their hip down or some even bend their knees. Nothing of this sort is allowed. The entire back should be in alignment and shall go down and up together. The trick is going slow. Once you have taken the position, push your body down and make sure that nobody part is bent. Let your chest get the closest to the ground and then slowly go up till your elbow gets straight.

2. Feet counts
Many people argue of poor feet grip while doing push-ups. It is simply because of losing balance and experiencing more of weight on the toes. Now the solution to this is very easy. Find your spot. Ideally, wider foot placements help in doing better push-ups but this doesn’t help everyone. So figure out your comfortable position and maintain it all through the time. Do not experiment with it.

3. Head held high
Push ups in the beginning can be troublesome and painful and can force you to get your head down but that’s the battle to conquer. You should look up while doing push-ups to help your body be in a line. Well, if you have mastered the art of keeping your body in one line without covering your head then you can look down occasionally.

4. Straight arms matter
Newbies may mess up with the arm and elbow position. The fact is, your elbow or arms would start flying away from the body when they would be experiencing extreme pain. Once you realize the same, get back your energy or take a pause and start again. Push ups done with wrong arm positions help none. In fact, you would rather end up wasting your time. So keep your arms stable as much as possible and try to outperform yourself each time.

5. Breathing it rights
Some people just forget to maintain a breathing pace while doing push-ups and hence get tired easily. So focus on maintaining an apt breathing cycle that says; inhale while going down and exhale while going up.
Get going with these handy tips to nail a perfect push up.