Archive for the 'fitness' Category
Defeating Back Pain Forever
By: Jim O’Connor – The Fitness Promoter August 21, 2005
(c) Jim O’Connor / Wellness Word, LLC – All Rights Reserved
Back pain, one of the most common physical, and debilitating ailments today,
affects 70% – 80% of us at one time or another in our lives. However, as a result of the obesity
epidemic, that number continues to climb. So if you are suffering or have suffered from back pain,
you are not alone!
Back pain suffers, resulting from wear and tear and the aging process, generally are over 40 years of age; but it is not uncommon for individuals in the 30’s to experience back challenges. The complex spine changes during aging at varying rates from individual to individual as determined by genetic factors, lifestyle choices, and prior injuries.
Just remember, the odds are in your favor that you will experience some sort of back pain in the future.
So what do you do when that happens, and how do you prevent it from happening again? There lies two, seventy two million dollar questions.
First off, don’t panic! Over 95% of back pain does not require surgery, and will subside on its own anywhere from a couple of days to months. With the back, it is rather tricky to predict how quickly it will heal. Be patient, and keep positive!
Please be aware that some chronic back conditions such as spinal stenosis, spondylosis, and osteoarthritis may never completely heal without a physicians care. Symptoms generally come and go, and then come and go again, where the recipient learns to manage the condition with medication, exercise, physical therapy, spinal blocks, and/or surgical intervention. Treatment all depends on the severity of the condition as determined by the physician’s interpretation of the X-Ray, and/or MRI.
Recovery Tips-
1. Avoid motions that irritate it, but don’t stay in bed for days on end which will weaken you
2. Ice for the first 48 hours, then apply a heating pad thereafter. 15-20 minutes at a time
3. See your doctor if pain persists longer than 1 week.
4. Follow pain medication recommendations (such as NSAIDS)
5. Light massage, and pain free range of motion stretching
6. Light walking (no hills) can help
7. Physical Therapy- massage, electric muscle stimulation, ice, heat, exercise, stretching
8. Pool therapy
9. Don’t panic! Be patient! Most cases will get better over time.
10. KEEP MOVING (pain free movement) is the KEY!
Now that you are managing your back pain, let’s focus on preventing it from occurring
again. Depending upon the severity of your specific back condition, you can decrease the chance
of returning pain, manage ongoing pain, or possibly prevent a reoccurrance. But HOW?
“The Secret Answer” – EXERCISE CORE MUSCLES in synergy with your particular condition.
Your goal should be to safely strengthen your core muscles to the max. The core muscles keep you upright, balanced, and able to maintain your spine in a stable position. The muscles that need to be worked are the back, legs, abdominals, and hips. By keeping these muscles strong, and flexible, it will provide a more secure base adding protection for a vulnerable spine. Warning: if you don’t strengthen your core, the older you get, the weaker your muscles become, and the more vulnerable you will be to pain.
When I mention exercise the core, I am referring to doing the proper exercises for specific conditions. It is impossible for me to tailor this prevention protocol for everyone, since each person needs their own specific program with medical team input. However, I will give you a few basic back strengthening tips. In correlation with your specific condition, you must clear specific exercises with your health care team.
Prevention Tips-
1. Stay active – use back smart exercises on a regular basis
**I will be listing specific back smart exercises in future editions of the multimedia Wellness WORD Newsletter.
To reserve your complimentary multimedia subscription, simply go, right now, to
http://www.WellnessWord.com .
2. While walking and exercising, maintain proper spinal alignment (good posture)
3. Keep your weight under control
4. Don’t smoke
5. Strengthen your core muscles
6. Keep the muscles limber and stretched
7. Do cardiovascular exercise ( ex. walk) on a regular basis.
8. Lift with proper form (use legs); proper spinal alignment
9. Contract abdominals throughout the day to protect spine as well as strengthen supporting muscles
10. Avoid the following:
Straight leg sit-ups
Bent leg sit-ups during acute pain
Leg lifts (lifting both legs while lying on your back)
Walking at a high incline
Lifting heavy weights above your waist (shoulder press, standing bicep curl)
Any stretches done while sitting with your legs in a V position
Toe touches while standing
Running or repetitive stair climbing
Excessive spine twisting, and bending
My intention for writing this article is to inform you there is hope. You can get over back
pain, and do certain things to prevent it from returning, or returning with more intense symptoms.
Note: Please consult a physician for clearance prior to starting an exercise program.
6 Fun Fitness Activities…
by: Kathy Burns-Millyard
Exercising and staying fit doesn’t have to mean hard work. Simply being active will help you get or stay in good shape. So with that said, here are some enjoyable activities that can help with your fitness goals too.
Bicycling
When you ask many adults when the last time they rode a bike is, they cannot answer. Although bicycling is a favorite pastime, many adults do not take advantage of this great option for exercise. Not only does bike riding exercise the body and build a stronger cardiovascular system, it allows you to get out and enjoy nature, fresh air, and see new sites.
Jogging or Walking
Both jogging and walking are GREAT ways to get fit. Not only do they tone the muscles, relieve stress, create a healthier heart, and improve lung capability, they make you look wonderful, which in turns helps you get excited about doing other exercise for fitness activities.
Swimming
Swimming is an excellent way to get into and stay in shape. If you do not own a pool, many high schools have aquatic centers, or there is always the YWCA or YMCA, or your local gym. Many offer water aerobic classes that will help you tighten your body, lose weight, and get a good overall workout.
Tennis Anyone?
Tennis is not only a fun sport, but also a great way to exercise. You do not have to be a Venice Williams to play; in fact, you do not even have to be good. Just running after the ball alone will help get you into shape. This is a great way to strengthen your cardiovascular system and lose weight. You can find tennis courts in just about every city and if you would like to play but have no idea how, lessons are reasonable.
Tip: Raquetball is sort of a “one person tennis”. If you don’t have someone to play tennis with, or you aren’t feeling sociable, try raquetball instead.
Dancing
Dancing is so much fun and whether you enjoy a slow, Ballroom dance or a nightclub packed with people all moving to heart-pumping techno, as long as you are moving, it really does not matter what type of dance or music. The whole idea is to move your body. Dancing has long been recommended as an avenue to fitness.
Tip: Belly Dancing is an excellent workout for your stomach, waist and hips ladies!
VCR
If you have a VCR or DVD, rather than just using it for your favorite comedy or action-packed movie, try sticking in some good workout tapes. Even taking 15 minutes every day to work out will get you started. Try that for two weeks and you will be surprised at the results. Once you see that 15 minutes a day makes a difference, you will be encouraged to increase the time spent.
And one of my personal favorites… Yardwork!
Whether you’re pulling weeds, planting flowers, mowing the grass or chopping wood: All of these activities can help you get into better shape. Don’t cheat yourself though. Using a riding mower to cut the grass won’t help you use the muscles or get your blood pumping 
So go out and get active, have fun, and work on getting or staying fit too!
About the author:
© 2004 Kathy Burns-Millyard and The Health and Fitness Information Network – A large and growing health portal featuring quality health and fitness articles, tips, news, advice and resources. Visit http://www.health-and-fitness-information.comnow and get subscribed to our RSS feed so you’ll have the newest articles as they’re published!
This article is provided courtesy of http://www.health-and-fitness-information.com- You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact.
Circulated by Bandoni Media
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400,000 Reasons to Stop Smoking
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by: Kathy Burns-Millyard
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from The Health and Fitness Information Network http://www.health-and-fitness-information.com Most of us know that smoking is indeed a habit that can have many serious implications on our health, but there’s a tendency to view the problem lightly. It’s important though, that every smoker be aware of the facts concerning smoking. So here are some eye openers for you… The World Health Organization has been studying smoking trends and statistical patterns across the globe and has come up with the following statistics: A good deal of variation exists from one part of the world to another. Many more women smoke in Eastern Europe than in East Asia and the Pacific Region. Eastern Europe itself has a particularly high rate of smoking, with up to 59 percent of adult males smoking. As with other substances of abuse, such as alcohol and cocaine, the global frequency of tobacco use varies by social class, historical era, and culture. Historically, smoking had been a pastime of the rich. This trend has changed dramatically in recent decades. It appears that economically advantaged men in wealthier countries have been smoking less. The more years of education you’ve had, the less likely you are to be a smoker. Most smokers begin early in life, before they are 25 years old. According to World Health Organization studies, the majority of smokers in affluent countries begin in their teens. A decline in the age of starting smoking has been observed worldwide. As a wannabe quitter, you’re in excellent company. People all over the world are trying to quit and stay away from cigarettes. There appears to be a correlation between a country’s standard of living, level of education, and income and the number of people who have quit smoking. The more and better-informed people are, the more likely they are to quit smoking. Current estimates are that over 1 billion people in the world smoke. (In other words, approximately one in three adults on the planet smokes.) The majority of these smokers reside in countries on the low end to the middle of the socioeconomic spectrum. Of this majority, about 80% live in low and middle income countries. The total number of smokers worldwide is expected to keep increasing. But are things in the USA any better? Not really, as you can see for yourself in the figures of National Health Interview Survey (NHIS), Centers for Disease Control and Prevention, National Center for Health Statistics In the United States, an estimated 25.6 million men (25.2%) and 22.6 million women (20.7%) are smokers. These people are at higher risk of heart attack and stroke. The latest estimates for persons age 18 and older show: - Among whites, 25.1 percent of men and 21.7 percent of women smoke - Among black or African Americans, 27.6 percent of men and 18.0 percent of women smoke - Among Hispanics/Latinos, 23.2 percent of men and 12.5 percent of women smoke - Among Asians (only), 21.3 percent of men and 6.9 percent of women smoke - Among American Indians/Alaska Natives (only), 32.0 percent of men and 36.9 percent of women smoke Studies show that smoking prevalence is higher among those with 9-11 years of education (35.4 percent) compared with those with more than 16 years of education (11.6 percent). It’s highest among persons living below the poverty level (33.3 percent). And These Figures Spell Death… · One out of every five deaths is caused by tobacco · An average of 400,000 Americans die each year from tobacco · Tobacco is blamed for many serious pulmonary and cardiovascular diseases · Tobacco and nicotine are some of the most potent carcinogens and are to blame for a majority of all cancers of the lung, trachea, bronchus, larynx, and esophagus · Tobacco use also produces cancers in the pancreas, kidney, bladder, and cervix · Impotency is sometimes to blame from addiction to nicotine because of its ability to reduce blood flow · Smoking is an important risk factor for respiratory illnesses, causing 85,000 deaths per year from pulmonary diseases such as chronic obstructive pulmonary disease and pneumonia · Children and adolescents who are active smokers will have increasingly severe respiratory illness, as they grow older · Smoking during pregnancy causes about 5-6% of prenatal deaths, 17-26% of low-birth-weight births, and 7-10% of pre-term deliveries, and it increases the risk of miscarriage and fetal growth retardation · Cigarettes are responsible for about 25% of deaths from residential fires, causing nearly 1,000 fire-related deaths and 3,300 injuries each year So, are you ready to try and quit smoking now? Visit http://www.health-and-fitness-information.com/Quit-Smoking/ to learn how you can finally quit smoking fast, easily, and all naturally! About the author: This article is provided courtesy of http://www.health-and-fitness-information.com- You may freely reprint this article on your website or in your newsletter provided this courtesy notice and the author name and URL remain intact. |
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2-Minute Fitness
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by: Sanjib Ahmad
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| Why would I want to write about yet another fitness program? There are so many out there. There is no escape from fitness programs whether you watch TV or read a magazine or newspaper.
The reality is that most of us are not happy with our physical state and we are looking for solutions. We are not only looking for solutions, we are actually paying for them. This creates the natural demand for physical fitness programs. The variety of physical fitness programs does not indicate that one method is better than the other. Like neither is Coke better than Sprite nor Sprite better than Coke. It’s a matter of preference and either one of them could quench your thirst. Variety is good. It gives us the freedom to choose. In spite of having a good supply of effective fitness programs and variety, I think the failure to benefit from such programs lie in us. We are not organized enough or do not have the time to practice them. Because of our work and careers the time investment becomes difficult. I remember the last time I enrolled in a Martial Arts course. After a few weeks I could not keep up with it because it required 2 hours of classes, 3 days a week. That’s only 6 hours a week. Yet I could not find time for Martial Arts from my daily work schedule. That is the reason why the 2-minute fitness program caught my attention. Anyone can afford to spend 2 minutes. Tony Bahu founder of the 2-minute fitness program provides a full workout composed of minutes only. If you failed earlier in elaborate fitness programs, the 2-minute fitness program may be the right program for you. As you don’t have to invest large amounts of time in the program, you will probably not give up so easily. More information about the program can be found here: http://health-fitness.marc8.com/ebook-info.php/name/2_minute_fitness/toc_id/6-0-11-17 About the author: Circulated by Bandoni Media |