Tag: Exercise Program

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Good Exercises To Do When Pregnant

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Most women can and should exercise when pregnant. Unless your pregnancy is high risk or your doctor has ordered you to stay in bed, there is no reason in fact you cant exercise while pregnant.

Studies show that there are numerous benefits to exercising while pregnant. You can improve your energy levels, get your blood pumping to your legs and improve your circulation, and improve your chances for a speedy recovery.

Another reason to exercise? Moms who worked out whil…

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Most women can and should exercise when pregnant. Unless your pregnancy is high risk or your doctor has ordered you to stay in bed, there is no reason in fact you cant exercise while pregnant.

Studies show that there are numerous benefits to exercising while pregnant. You can improve your energy levels, get your blood pumping to your legs and improve your circulation, and improve your chances for a speedy recovery.

Another reason to exercise? Moms who worked out while pregnant generally had shorter and easier labors.

So what kinds of exercises are good to do when pregnant?

Well lets start with those you should avoid. You should avoid embarking on any stringent exercise program you are unfamiliar with. Avoid running and other jarring activities unless you are a very experienced runner. Even then you should consult with your physician.

Here are some generally good and safe exercises that are recommended during pregnancy:

Walking This is the best overall exercise for pregnant mothers anywhere. It is low impact but still gets your heart rate up and your blood pumping. Walking is usually safe throughout the entire pregnancy.

Jogging Jogging can be done safely if you are an experienced jogger. You should reduce your jogging regimen however the further along you are in your pregnancy. If you are not able to have a conversation when jogging, then you are working out too hard.

Swimming This is the number one exercise and the safest exercise when it comes to pregnancy. Swimming alleviates the heaviness you feel from weight gain associated with pregnancy. It also provides you with optimal cardiovascular benefits and helps you feel light and refreshed.

Yoga Yoga can help you maintain your muscle tone and stretch out tight ligaments during pregnancy. Be sure you investigate a pre-natal yoga class if at all possible.

Weight Training Weight training is a great way to maintain and build muscle during your pregnancy. Just keep in mind you should avoid heavy weights and weight bearing exercises that require you to lie on your back.

To be safe you should always consult with your doctor or physician before beginning any exercise program. Most pregnant women are fine to work out particularly if theyve been active before.

If you are just starting a program be sure to take it easy initially. You should also commit to exercising regularly. Generally 30 minutes of exercise 4-7 days per week is recommended.

One last point be sure to keep hydrated and avoid over-heating which can be dangerous for you and your baby. Avoid getting your heart rate much over 140 and stop any exercise if you start to feel dizzy or lightheaded.

Also dont forget the importance of warming up before any and all activity. Youll reduce the likelihood of injury. Warm up after activities will also help your heart rate return to normal.
Good luck and have fun!

Looking Ageless Is Within Your Reach

There are three different ages for everyone. The chronological age is the number of years since birth. Biological age is old your body system is at a specific time. This includes the wellness of your body, heart, cardiovascular system, brain, and skeletal system. Psychological age is how old you feel. You may be 70 but feel like 40.

There are methods to deal with the age type you are. Chronological age is the only type you cant change but the other two types you can make drastic changes to improve your standard of living. The biological as can be altered with your life style that includes diet and exercise.

Reduce the fats, cholesterol, and carbohydrates in your diet to increase the level of your health. Avoid the fried foods that clog your arteries and add excess fat to your body. Eat lean meats, more fish, and white meats such as chicken and pork. Energize your brain with stimulating games to keep yourself alert and increase your memory. The small things you do to change how you currently live will make your age lower.

Psychological age is your mental state of mind. You dont have to be feeling your biological age at any point in your life. Get moving and do things to regain your youth. You want to go swimming or take a leisure stroll in the woods to aid in the youthful feelings. Learn to laugh to reduce the feeling of being old. Laughter has long been called the key medicine to youth.

The scientific community refers to anti-aging s the exclusive slowing, preventing, and reversing of the aging process. There isnt any true medical technology to allow these to be done although there are steps being taken to promote anti-aging lifestyles with a healthier diet and exercise program.

While diet and exercise are the main methods recommended, many people opt to have corrective surgery and use products promising to help with the anti-aging process. Some of the products do have proven results and help to alter the appearance temporarily while other products are ineffective completely.

There are facial products that help with the fine lines and wrinkles. You apply the products daily to help improve your appearance. They are widely used all over the world with great results. Women find their face gains the youthful appearance they seek.

Adding to the products used is the increased physical levels with exercise including walking, jogging, riding bicycles, playing tennis, and swimming. Any form of added exercise helps the body and mind remain youthful.

Eating a balanced diet has the benefits of youthful appearance, weight management, and healthier body functions reducing the risks of heart attacks, stroke, diabetes, high cholesterol, high blood pressure, and arthritis or joint pains.

Are There Any Chronic Fatigue Treatments?

There is no specific treatment for chronic fatigue syndrome but a combination of treatments is being used by the doctors to alleviate the symptoms and signs. Chronic fatigue syndrome, or CFS, is characterized by neurological problems, having flu-like symptoms, and debilitating fatigue, often experienced as poor stamina and extreme exhaustion. There are various core symptoms such as general pain, mental fogginess, excessive fatigue and gastro-intestinal problems, headaches, sleep disorder, sore throat, and abnormal temperature.

Display of symptoms varies among the patients. The degree of their severity varies, which can be between getting easily fatigued after stressful activity, being completely bedridden, and totally disabled. Should the symptoms not indicative of other serious health problems they should wane and disappear over time. For some patients, the chronic fatigue illness starts suddenly with a flu that does not go away completely while for other patients it gradually appears over a period of time. For many patients, the illness is often triggered after involving in high stress circumstance.

The combination is taken from the following treatments:

Cognitive behavior treatment. This is a therapy combined with the gradual exercise and wherein the patient is treated by dealing with their mental health. The aim is to classify behaviors and negative beliefs that cause delay of recovery and eventually replace with positive, healthy behaviors.

Moderating daily activities. The patient is encouraged to avoid or reduce excessive psychological and physical stress; however, it is not encouraged to take too much rest. In this treatment, the objective is to gently enhance the stamina and maintain moderate activity level.

Gradual/steady exercise. This is a kind of exercise program where the patient relies on the help of physical therapist. It aims to increase gradually the level of exercise to improve chronic fatigue symptoms.

Depression treatment. Depression is treated with serotonin re-uptake inhibitor and tricyclic anti-depressants. The anti-depressant does not only help treat depression but it can also relieve pain and improve sleep.

Pain treatment. Like depression, pain is medically treated by administering non-steroidal anti-inflammatory drug, like ibuprofen or aspirin, or acetaminophen. These medicines can also aid in lowering the fever and pain.

Allergy-like treatment. Medical treatment used is antihistamines, like cetirizine, decongestants, and fexofenadine. These drugs help relieve allergy symptoms like runny nose.

Hypotension treatment. The low blood pressure is treated with drugs like atenolol, midodrine, and fludrocortisones. These are useful when people suffer from chronic fatigue.

Poor nervous system treatment. Clonazepam is used to treat symptoms like skin tenderness and dizziness while anxiety is treated with alprazolam and lorazepam.

There are experimental therapies that experts continue to research with the aim of finding treatments for the syndrome. These therapies include the following:

Acupuncture
Anti-viral drugs
D-ribose
Methylphenidate
Immune globulins
Cholinesterase inhibitors
Corticosteroids

The Food Diet

In addition to the above mentioned treatments, health experts advise patients to be careful with their diet. They recommend avoiding diet rich in toxins or those unhealthy foods. Patients should be careful with foods containing carcinogens, aspartame, additives, mono sodium glutamate, amalgam, fluoride, sugar, among others.

Unhealthy foods such as table or refined salt, margarine, hydrogenated fats, chlorinated water, refined oils, junk foods, fried and smoked foods, soft drinks, baking powder, and alcohol drinks can aggravate chronic fatigue symptoms so they must be avoided at most times.

Exercise Therapy For Chronic Fatigue Syndrome

Many doctors and specialists consider exercise as an important and effective treatment for chronic fatigue syndrome. People with chronic fatigue syndrome are trapped in a downward spiral. They suffer from extreme exhaustion and muscle pains, thus the need to have as much rest as possible. However, having too much rest leads to a sedentary lifestyle which has several detrimental effects to the body. Decreased physical activity leads to muscle wasting and loss of bone mass. But regular exercise can help stop that downward trend and replace it with more positive cycle.

Exercise has a number of benefits. Starting a regular exercise routine leads to increased performance and strengthened muscles. This, in turn results to a more optimistic outlook. Research has also revealed that exercise helps combat anxiety and depression. This may be the result of a combination of the release of endorphins (the body’s natural pain killers) and the sense of fulfillment at being able to improve the body’s functions. Exercise also helps strengthen the cardiovascular system.

Individuals with chronic fatigue syndrome should first consult their doctor to determine if they are fit and ready to perform strenuous physical activities such as exercise. To embark on an exercise program without ascertaining if the patient is ready for it can be very dangerous. A patient should first get the approval of his/her doctor before attempting any form of strenuous exercise.

They can then start with gentle exercise routines that will be slowly and gradually increased in intensity and frequency. A physical therapist can also be hired to develop an exercise program that is custom-fit for the patient and his particular condition.

Some good exercise routines for people with chronic fatigue syndrome include swimming, walking, aerobic exercises, rowing machine, and riding a stationary bike. Activities that worsen fatigue and the other symptoms of chronic fatigue syndrome should be avoided. These include weightlifting, playing basketball, etc. Meanwhile, stretching and other relaxation exercises such as yoga, tai chi, breathing exercises and more are helpful in stimulating lymph flow and producing a sense of well-being in the patient without overexertion.

For an exercise program to be effective, it should become a regular activity. Ideally, a person should exercise daily. When starting an exercise program, the duration and frequency can be as little as five minutes per day or even less. Every week, the duration can be increased by increments of several minutes. The patient can progress from five minutes to a full hour or more of exercise per day within a few months.

The patient must exercise caution at all times to prevent overexertion, which can lead to worsening of the symptoms of chronic fatigue. Overdoing exercise when the patient isn’t feeling well can lead to an overall performance decline. If the patient overexerts himself, this will inevitably result to several days of muscle pain, which necessitates rest. When this happens, the patient might relapse into that downward trend of non-activity and sedentary lifestyle.

Recent studies have revealed that people with chronic fatigue syndrome have a rather distorted perception of muscular activity. They might not be able to determine how much exercise they have already done or when it is time to stop and rest.

If the goal of exercise is to regain muscle strength, it is very important to get the advice and approval of a doctor or specialist before starting on an exercise program.