Common Gym Injuries & Prevention

7 Common Gym Injuries And How To Prevent Them

Whether you workout on your own or at a gym, exercises when not done with proper form may result in injuries. Sometimes a freak accident during a workout may cause your fitness goals to take an abrupt break. Either way, you know that there exists a risk of injury while exercising.

Read More

Common Dance Injuries

7 Common Dance Injuries And How To Prevent Them

Preventing Dance Injuries  I  Ankle Sprain Achilles and Tendonitis  I  Snapping Hip Syndrome  I  Stress fracture  I  Neck Strain  I  Rotator Cuff Tendonitis   I  Shoulder impingement  I  Meniscus Knee Tear  I  Lumbopelvic complex

Whether it is Zumba, Ballet, jazz, hip hop, Bollywood dance or bhangra; Dance has grown beyond an art form and has fast gained acceptance as a great exercise for physical fitness. Today dance is being vouched as the best exercise to boost your energy: physical as well as mental. And it works for all genders and all age groups.

Infact, dance and physical fitness share a symbiotic relationship: they go hand in hand. Regular dancers are meant to be fit and flexible. Physical strength and flexibility are of key importance for a skilled dancer. However, dancers do suffer with injuries, that too very often.

Read More

kids playing

7 Ways to keep your kids active : Physical Activity for Children

Don’t let summer break become Obesity break. Here are 7 fun ways to maintain your child’s health habits during this summer vacation. All of these ideas are designed to encourage your kids to learn what you already know: Active is healthy. Exercise is good for you. Eating clean tastes good and feels great. And summer is tons of fun.

Read More

zumba injury prevention

Zumba: Tips to prevent injuries

How to keep away from Zumba injuries

Last month we had three patients coming to our clinics, who had suffered injuries while doing Zumba.  Interestingly, all had the same issue - pain in their knees.Interestingly, all had the same issue - pain in their knees.

Zumba is the closest you could get to having fun and having a cardio workout at the same time. And surely, it's popular! But like any other sport, there is a risk of getting aches and pains. How do you fix it?  If you have no pre-existing conditions that have caused trouble in your knees earlier, you could easily prevent  injuries during Zumba.

Read More

Delayed Onset Muscle Soreness

DOMS: Hacks for Aching Sore Muscles

Last Updated on 26 Oct, 2018

Are you facing muscle pain and soreness after all that Diwali cleaning?

Climbing stairs becoming a torture to you? This could even happen after a good session of squats.

Can’t lift a spoon in the kitchen, after lifting those heavy buckets and moving cupboards? That was as good as lifting dumbbells at the gym.

And what’s worse, does the pain seem to hang around for 2, even 3 days??

If you are facing any of the above situations, there isn’t much cause to be worried, because this muscular pain and soreness is completely normal, and it even has a name: Delayed Onset Muscle Soreness, or DOMS.

Most people face this type of muscle soreness and acute pain after a strenuous workout in the gym or after taking up an out-of-turn new physical activity.

Read More

office stretch for pain relief

5 minute Office Exercises: Back, Neck pain

Make time for Office stretches and improve your productivity.

Taking the time to stretch throughout the day anywhere – in office or at home, can have numerous health benefits. Stretching can improve flexibility and is an important activity to warm up or cool down after exercise. Stretching can also be a fun and healthy break from your computer screen during the work day. These stretches along with correct sitting posture at workplace, also helps you to keep all those pain in the back and neck away.

This Office Stretch Sheet provides you with 6 simple and effective stretches that you can complete whilst sitting at your work station. The newly developed Standing Stretch Sheet is perfect to do before a lunchtime walk, and for those who have standing roles.

Try The Banana,  The Emu,  Reach for the Sky, The Rock, The Twister and The Yes & No today.

We recommend you repeat each stretch twice, and hold each time for 20 seconds.

Print a copy and pin it up next to your workstation to remind you and your colleagues – Have you stretched today?

 

5minute ReLiva office stretching exercises while Sitting at your desk in office

 

Related Reading:

Ergonomics Programme for Corporate Employees

Working long on Computer : Carpal Tunnel Syndrome

Ergonomics: Does it matter in your workplace

Neck Pain : Managing at Home

Physiotherapy, a sustainable solution for workplace Health & Wellness

 

stress relief daily habits

Healthy & Positive Habits to Protect you from Stress

Exercise and physical activity can help significantly with stress management.

Everyday life can be full of stress. Research has shown that some stress is good for us: it helps us perform at optimal levels. Too much stress, however, can have serious psychological and physiological repercussions.

Research proves that a large chunk of top performers know how to manage their emotions in times of stress so that they remain cool, calm, and able to do what needs to be done. Here are few healthy and positive habits that you may want to develop to fight back stress and be successful!

  1. Drink plenty of water. Dehydration is often overlooked. When our body does not have enough we often feel lethargic, grumpy, and get headaches. We also tend to mistake hunger for thirst, so before digging into another sandwich, vada pao or bag of chips, drink a glass or two of water. Tea, Coffee, cold drinks or flavored drinks do not count as water.
  2. Stay active on a regular basis : Exercise produces natural endorphins, which help put exercise promotes sleepus in a good mood. There is a lot of research that shows that exercise improves mood. If you are stressed, physical activity can get you in the right state of mind to be able to identify the causes of your stress. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly. Exercise will also help you get proper sleep and calm you down.

3. Accept your feelings.If someone close to you has recently died or you can’t be with loved ones, accept that it’s normal to feel sad and grieve. It’s OK to take time to cry or express your feelings. You can’t force yourself to be happy just because you are expected to. Accept your responses and give it some time, whether it is anger, desperation – but acceptance does not always mean expression. You need not burst out in anger or frustration on someone else. When you know you are angry – acknowledge it and follow anger management techniques and let yourself calm down. Success will follow automatically if you can apply this to other everyday emotions too.

4. Stay Positive : Successful people tend to be those who can see opportunity for growth, walking over their failures. Look for lessons to be learnt when something goes wrong, instead of falling in gloom or blame game for what went wrong. Try reframing negative thoughts. If you find yourself dwelling on something negative, try adding, “But what I can learn from this is…” Even just noticing that you’re stuck in a negative thought can help you move away from it. There’s a solution to any problem.stressed is desserts spelled backwards

“Problems are often a question of perspective. If you change your perspective, you may see your situation from a more positive point of view.”

  1. Stay Connected with loved ones : Staying amid the loved ones can help bring down anxiety levels so easily and dramatically. Reach out to people who matter to you every once in a while, they can offer support and friendship. Sometimes talking to someone completely unrelated to your difficult situation (read friend or family) can throw up a beautiful new wayto deal with your stress causing situation !

If the situations do not permit to spend enough time with the family or kids, you may want to keep a pet for company. If you can care for one, they surely can make you feel loved and bust your stress. Pets are regularly used, worldwide as an effective tool in several therapies involving emotions.

  1. Nurture a hobby: No one can lead a stress free life if they keep harping on that one same thing round the clock. Indulging in a hobby that takes away the mind to doing something you feel more passionate about, away from work – gives a good break to the mind to detangle from the drudgeries of everyday anxieties.
  2. Focus on progress, not perfection: No one is perfect. Not even the most successful people on the planet are perfect. Richard Branson, the very famous owner of Virgin Airlines, for example, has had some well-known failures in his time, yet has always been blunt about his belief that you fail quickly, fail big, learn from it, and move on. Many of us are obsessed with perfection, but letting it go may relieve us from a big baggage of stress.
  3. Love yourself : It is important for you to realize that the most important asset you have is your own self and that it must be looked after. Prioritize healthy habits like getting enough sleep, limiting caffeine and alcohol, getting proper exercise, and switching off from technology periodically. A lot of stress can be cut down easily by bringing down any of these – overly tired, overdose of caffeine and alcohol and constant interference of digital life. A truly successful person will strive to find balance to help moderate his stress.
  4. Get organized : One major cause of stress is the number of decisions we have to make in a day. Every decision from whether to wear a solid or a pinstripe shirt, cook a sandwich or salad, send your child to this class or that, all the way up to hiring and firing decisions – they all simply keep adding up to cause stress! Use a ‘to-do’ list; Build up a routine for simple things like answering emails at the same time, checking your social media once a day or even organising your table drawer can help save you from stress for the bigger decisions that really matter.
  5. Work smarter, not harder : Good time management means quality work rather than quantity. Our long-hours culture is a well-known cause of workplace illness. You have to get a work-life balance that suits you. Working smarter means prioritising your work, concentrating on the tasks that will make a real difference to your work. Leave the least important tasks to last.
  6. Remember to laugh: Laughter makes us feel good. Handle Every stressful situation like a dogDon’t be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you’re alone.Handle Every stressful situation like a dog

Most importantly – Try not to worry. In time, things always get better. The world won’t end if your joblist isn’t all done or your kitchen isn’t cleaned. You may need to do these things, but right now might not be the right time.

I hope you find these tips useful.  I am keen to understand how do you manage stress in your life? I’d love to learn your most successful stress-busters in the comments below.

Contributed by Vaishali Gupta, an avid reader, writer and painter by hobby and an award winning Media Marketer by profession. She has keen interest in staying fit and keeps active despite a slipped disc.

 

Related Reading:

The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Working long on Computer : Carpal Tunnel Syndrome

Ergonomics: Does it matter in your workplace

physical activity for good health

The Activity Pyramid: Stay Active in a Fun way

Much easier said than done – Stay Active and Fit for Life! Not all the time. Here are few simple and fun things that you can incorporate in your everyday life and continue to stay Physically Fit and Active.

We call it the Activity Pyramid. Since it is meant to be FUN, it begins right at the bottom with everyday things that you may have known but have ignored implementing them so far!.Start from the bottom and work your way upwards!

 1. If you are Inactive: That is you rarely do any activity, increase your daily activities by:

– Use the staircase in place of the elevator. Start by climbing up the first floor and then take the elevator to your destination. Add another one floor every second day of your climbing routine to gradually make it all the way up.

– Hide the TV remote. Get up and walk to the TV to adjust the volume or change the channel everytime.

– While standing in a queue, use your time to stretch your body.

– Walk whenever you can even within the house

The activity pyramid for exercise to stay heart healthy and fit

2. If you are Sporadic:  You are active sometimes but not regularly, try to become consistent by identifying and adding activities that interest you from the middle of the Pyramid, set realistic goals to attain and plan your day so you can achieve your goals.

3. If you are Consistent : If you stay active most of the time, or upto four days in a week, then all you need to do is to keep shuffling your activities from the entire Pyramid so you not get bored and start to lose out.

Whichever stage you are or whatever activities you chose to do, remember to have FUN !!

Because when you indulge in activities that are fun, you are more regular and reduce the chances of injury.

 

Related Reading:

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

healthy breakfast

7 Healthy Breakfast Ideas

Physical fitness goes hand in hand with Nutrition. The body will function properly only when it remains well exercised as well as well-fed!

We already know the benefits of having a proper breakfast. Despite that, the morning rush always wins over us and we either end up skipping the breakfast or have an inadequate one! Here are some suggestions that may help you plan your daily breakfast  and pack-in the right combination of nutrition, despite the rush!

When you break your fast after eight hours of fast overnight, it becomes important that you load it with the right nutrients to get your body get into action for the day.

Eat Breakfast vs Don't eat breakfast

Read more about tips on how to manage and squeeze in a healthy breakfast despite the rush in our blog post BREAK YOUR FAST, by clicking here.

The most obvious question that haunts most of us  – How do I enhance my best meal? Some healthy easy options for each of the 7 days of the week could be:

  1. Eggs (any form as per taste), milk and few mixed nuts.
  2. Parathas (with sprouts and a vegetable added).
  3. Cereal porridge (with nuts added)
  4. Sprouts poha with lemon juice
  5. Vegetable Upma with sprout chat and buttermilk.
  6. Pancakes with fruits
  7. Steamed Idlis  / Dhoklas with a hand full of nuts

So make sure you plan well and break your fast every morning with an energy boost !

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Contributed by Dt. Priya KarkeraPriya is a trained Nutrition and diet Expert. She works extensively with children as well as adults in the area of nutrition. She can be caught smiling anytime, with her very practical tips to a healthy diet, for the normal as well as the diseased. She has been a regular contributor to the Times of India simplifying the tricks of nutrition.

running for Marathon without injuries

Marathon Training: Running without Injuries

Last updated on 28 November, 2018

Marathon runners push the body's limit to increase their exercise capacity. But they shouldn't ignore the vital signs of injury and learn to differentiate a serious injury from a minor one.

This article is an attempt to make the runners aware of the general thumb rules about running related injuries.

Read More

Six Active Stretches

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach.

What happens when we stretch?

Regular stretching is thought to increase flexibility, both by making muscles more supple and by retraining the nervous system to tolerate stretching further. Flexibility from regular stretching gradually disappears once you stop stretching – typically after four weeks.

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down. During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. Learn to make the most of stretching by clicking here.

Active stretches you should be doing

Each of the exercises here is a dynamic stretch, which means it increases flexibility through movement, rather than by simply holding a position. “Active stretching decreases your risk of injury, relieves back pain, and boosts your athletic performance,” says Tanja Djelevic, who includes this series in her bendable body class at crunch fitness in West Hollywood. Try this routine before a race, after a workout, or at the end of the day—and experience the difference a little motion can make.

 

Pile stretch

1) Pile stretch   

What: Stretches inner and outer thighs, arms, shoulders, and back

How: Stand with feet wide, toes turned out, and raise arms overhead. Squat deep and lower the arms in front of you, elbows touching knees and palms facing forward. Pull right shoulder back as you raise right arm [shown], then twist in opposite direction, raising left arm. Rise up to starting position. Do 8 reps.

 

Low Lunge

2) Low lunge

What : Stretches intercostal muscles (between the ribs) and the thoracic cage aiding the lungs to take in more oxygen

How: Lunge forward with left leg until thigh is parallel to floor, and place hands on floor on either side of left foot. Raise left arm straight up toward ceiling as you rotate left shoulder back [shown]. Lower hand to starting position, and move into next stretch (active pigeon).

 

Active Pigeon

3) Active Pigeon

What : Stretches hip flexors, butt, and abs

How: Pull left knee in toward right hand, then lower left leg to floor so foot is below right hip. Lower hips as you push through hands, lifting head and chest [shown]. From this position, move into the next stretch (down-dog extension).

 

wrap around

4) Wrap around

What : Stretches neck and shoulders

How : Stand with feet hip-width apart and reach right arm behind your back, palm facing away from you. Clasp hands and pull left elbow back as you draw shoulder blades together. Hold as you circle head slowly [shown] to complete 1 rep. Do 8 reps.

 

take a bow

5) Take a bow

What : Stretches shoulders, legs, chest, and back

How : Stand with feet wide, left foot turned out, and rotate torso to the left. Clasp hands behind you with palms together and arms extended. Bend forward from hips until back is parallel to floor as you raise arms [shown]. Slowly rise up to starting position. Do 8 reps.

 

Standing side stretch

6) The standing side stretch

What: Stretches arms, torso

How: Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward. Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.

 

Related Reading

Stretching : How to make the most of it

The Activity Pyramid: Stay Active in a Fun way

Physically Fit : What does it mean?

No time for exercise? 10 tips to get moving

Healthy & Positive Habits to Protect you from Stress

walking for physical activity

Fitness Essentials : Walking

Walking is as simple as it gets for fitness. All you need is a good pair of shoes, comfortable clothing, and desire. Start walking towards a healthier you. Walking forms an essential part of our Activity Pyramid too.

Plan your routine. If you walk every morning, that’s perhaps the best! For it is during mornings when you beat all the traffic and catch the freshest air after the pollution has long settled down. Nature is just waking up with all its sound and visual beauty and most of us would love to witness it all during our walk.

Make it a habit! Usually it works best to have more-or-less the same time everyday for a walk. Form a routine – Morning or evening – whatever works for you (I know of some who have been walking even at 4 in the afternoon!) Afterall some exercise is better than none at all!

Build up your walk. Get Started. If you’re not active now, start walking three times a week at a stroll for 20 minutes.  Add five minutes to your walks next week (total walking time 20-25 minutes). Keep adding 5 minutes until you are walking as long as desired. Then start walking every day.

Distance or time? Some walkers focus on distance, others target time. Finally, it all boils down to speed. So use both distance and time as well as heart rate. Any reasonable health gadget or fit-bit will be able to track the heart rate while you walk. What should your heart rate be? “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate,” Dr Neelam Patel, Sports Physiotherapist from ReLiva says. “But this may not be enough if you’re fit.”

How much is good ? Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to maximize the benefits but a good thumb rule to judge it is that you should not be gasping for air.

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace. ReLiva suggests “Talk test” to check your pace – You may consider the pace of walk to be good enough when you are walking fast, yet you can hold a conversation (atleast 4-5 word sentence) comfortably while walking.

As you start your walking routine, remember to:

  1. Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. If you walk outdoors very early in the morning when it is almost dark, wear white or bright colors or a windsheeter (during monsoons 7 winters) with reflective tape for visibility.
  2. Carry a reasonable size napkin or sweat cloth so you can wipe yourself dry and not get hassled with the sweat trickling on your face and neck.
  3. Drink up water before you begin. Proper hydration is very important as you are likely to loose important nutrients alongwith the sweat. If you are planning to walk for a long time, it may be nice idea to carry a small water bottle along.
  4. Choose your walking path If you’ll be walking outdoors, avoid paths with broken sidewalks, potholes, puddles, uneven pebbled roads or slippery tracks.
  5. Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for a brisker walk to exercise.
  6. Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down and taper off the routine.
  7. Stretch. After you cool down, gently stretch your muscles. It may be a good idea to stretch before as well as after you walk.

There really are so many benefits for such a simple activity! Hope you are making the most of it!

Don’t forget to subscribe to our newsletter and keep getting your monthly dose of Tips for an injury free fitness and pain free healthy life.

 

Related Reading:

Zumba: Tips to prevent injuries

The Activity Pyramid: Stay Active in a Fun way

7 Ways to keep your kids active : Physical Activity for Children

Ask for a callback
close slider

Name Contact Email Message: I authorize ReLiva representative to contact me. I understand that this will override the DND status on my mobile number.