pregnancy exercises

Why Exercise during Pregnancy

Pregnancy exercises are needed for fit pregnancy.

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to the several benefits. You can even join supervised Pregnancy exercises with FAB Moms. Click here to know more.

why exercise while pregnant

Related Articles:

FAB Moms, Pregnancy Exercise Program

Benefits of exercise during Pregnancy

Posture in Pregnancy: Do’s & Don’ts

Happy& Fit Pregnancy ; Back to Shape afterwards

SI Pain & Pregnancy Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy Policy

sacroiliitis

Sacroiliitis, Sacroiliac Joint Dysfunction

Dysfunction in the sacroiliac joint, or SI joint, is thought to cause low back and/or leg pain. The leg pain can be particularly difficult, and may feel similar to sciatica or pain caused by a lumbar disc herniation.

 Where is SI Joint and Why Does it Hurt?      Sacroiliac Joint Dysfunction

There are two Sacroiliac (SI) joints in your body, located on either side of the triangle-shaped bone at the bottom of the spine where it connects to your pelvis. The SI joints are a shock absorber for your spine and provide stability for your body as you run, walk, or jump. Interestingly enough, the SI joints usually don’t move more than 2 – 4 millimeters themselves. But each one contains many nerve endings that can cause significant pain if the joint is damaged or loses its ability to move properly. Everyday wear and tear, arthritis, or a single injury can damage these joints, changing their normal movement and creating chronic and sometimes debilitating SI joint pain that often, generally feels like low back pain.

Causes:

While it is not clear how the pain is caused, it is thought that an alteration in the normal joint motion may be the culprit that causes sacroiliac pain. This source of pain can be caused by either:

  • Too much movement (hypermobility or instability): The pain is typically felt in the lower back and/or hip and may radiate into groin area.
  • Too little movement (hypomobility or fixation): The pain is typically felt on one side of the low back or buttocks, and can radiate down the leg. The pain usually remains above the knee, but at times pain can extend to the ankle or foot.

Sacroiliitis (inflammation at SI Joint), Osteoarthritis, SI Joint Injury, Altered Walking Pattern, Infection, Prior Lumbar Fusion and Pregnancy are known to trigger SI Joint Dysfunction.

Symptoms of SI Joint Pain & Diagnosis

Some common symptoms for SI Joint Dysfunction are:

  • Low back pain: Usually a dull ache on one side of your lower back that may extend into the thigh.
  • Buttock Pain: Pain can range from an ache to a sharp stabbing pain that extends down one or both legs.
  • Low Back Pain While Climbing Stairs: Activities that require the pelvis to twist may produce SI joint pain.
  • Difficulty Sitting or Lying on One Side: Often experienced as an ache on one side that causes you to shift weight to one side to relieve the pain in the other.

It is important that a medical expert diagnose the cause of your lower back pain.  Though the symptoms may be similar, however the treatment will greatly depend upon the underlying cause.

Treatment for SI Joint Dysfunction:

Treatments for sacroiliac joint dysfunction (SI joint pain) are usually conservative (meaning non-surgical) and focus on trying to restore normal motion in the joint.

Typical treatments for sacroiliac joint dysfunction include:

  • RICE :  R.I.C.E. treatment that typically includes use of ice or cold packs, applied in 15 to 20 minute intervals as needed to reduce inflammation in the area, along with rest is recommended to ease symptoms. Depending on the duration of sharp, intense pain, ice can be continued anywhere between 2 days to 2 weeks. Once the inflammation is less, gradual return to normal activities may be advisable. Read more: RICE
    SI Joint belt
  • Medicines: Your doctor may prescribe pain medications as well as anti-inflammatory medications to reduce the swelling that is usually contributing to the pain.
  • Supports, braces and Belts: When the SI joint is “hypermobile” or too loose, an “orthotic” or SI brace about the size of a rather wide waist-belt can be wrapped around the waist and pulled snugly to stabilize the area. This can sometimes be very helpful at times when the joint is inflamed or painful. When it calms down, the support can be weaned away.
  • Physiotherapy and Exercise :

Controlled, gradual physical therapy is an evidence based technique found helpful to strengthen the muscles around the sacroiliac joint and appropriately increase range of motion. Supervised gentle exercise will help increase the flow of blood to the area, which in turn stimulates a healing response.

Contact a ReLivaTM Expert to get a customized SI joint pain treatment programs designed for your specific concerns. It may include stabilization training, stretching exercises and heat/ice therapy to compliment other treatment aspects prescribed by your doctor.

 

Coping with Sacroiliac Joint Dysfunction

Adding exercise and physical therapy to your sacroiliac joint dysfunction treatment plan can significantly help you manage SI joint pain symptoms. There are numerous gentle exercises and stretches you can do to help decrease pain caused by SI joint dysfunction.

Contact a ReLiva Expert to design overall exercise plan for SI joint dysfunction, incorporating the 3 main types of exercise—aerobic, strengthening, and flexibility exercises—into your workout routine.

Related articles :

Do’s and Don’ts for SI Joint Pain / Pelvis Pain

SI Pain and Pregnancy

“This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy at http://reliva.in/disclaimer.php”

fall prevention balance training

Falls of Seniors: What to do

More than one third of person 65 years of age or older fall each year and in half of such cases the falls are recurrent.

If you are a senior, ie 60 year or older that means you need to take more care and precautions for yourself. Other than medical conditions or diseases which you take care by doing routine blood tests and investigations, you should not forget to keep yourself free from falls.

What are falls?

Falls include dropping from a standing or sitting position or from ladder or stepladder.

Falls are common in elderly. It has been proven scientifically that with aging, a lot of brain structures, muscles strength, vision, hearing and sensations show a gradual decline.

Causes of fall

Many things can put you at higher (double or triple) risk for a fall.

Medical Risk Factors

·         Impaired musculoskeletal function, gait (read walking style) abnormality and osteoporosis                 falls

·         Cardiac arrhythmias (irregular heartbeat), blood pressure fluctuation

·         Depression, Alzheimer’s disease and senility

·         Arthritis, hip weakness and imbalance

·         Neurologic conditions including stroke, Parkinson’s disease, multiple sclerosis etc.

·         Urinary and bladder dysfunction

·         Vision or hearing loss

·         Cancer that affects the bones

·         Side effects of medications

Personal Risk Factors

·         Age. The risk for a fall increases with age. Normal aging affects our eyesight, balance, strength, and ability to quickly react to our environments.

·         Activity. Lack of exercise leads to decreased balance, coordination, and bone and muscle strength.

·         Habits. Excessive alcohol intake and smoking decrease bone strength. Alcohol use can also cause unsteadiness and slow reaction times.

·         Diet. A poor diet and not getting enough water will deplete strength and energy, and can make it hard to move and do everyday activities.

 

Falls and accidents seldom “just happen”      People should not fall

Why should you NOT fall?

As a result of fall, you may get a small injury like a bruise or mild bleeding or a muscle pull to some serious injuries like fracture (break in bone) or brain injury and deaths too.

If you are osteoporotic (a condition in which bones are already weak) chances of fracture increases.

Fall risk increases with age. Henceforth, falls are common and serious health problem with devastating consequences in elderly

Prevention of fall is possible by early diagnosis and awareness about intervention. Fall should not be perceived as inevitable part of aging. All elderly, be sure to discuss the fall with doctor, even if you are not hurt. It can also be a sign of new medical condition like diabetes or change in blood pressure.

Physiotherapists play a vital role in prevention of falls.

 

Physiotherapy and rehabilitation at ReLivaTM for fall prevention

Reliva therapists conduct a detail check of elderly muscles strength and sensations of body more specifically for legs. Reliva therapists also conduct scientifically proven validated scales (Fall risk assessment scale and Berg Balance scale) to know if there is any risk of fall and to know balance problems in elderly.

Based on which, Reliva therapists design an exercise protocol to improve strength and balance in sitting, standing as well as walking. Physiotherapists are specially trained for balance specific exercises.  If required, they will prescribe an assistive device (walker or stick which can later be gradually discontinued ) with regular supervised exercise sessions.

Call Reliva if:

You are an elderly

You want to get fall risk check

You want to get balance check

You want strengthening and balance exercises

You want home modification tips.

For simple Tips to Prevent Falls, click here and see the infographic.

What to do if you had a Fall

  • Do not panic. Assess the situation and determine if you are hurt.
  • Slide or crawl along the floor to the nearest couch or chair and try to get up.
  • If you cannot get up, call for help.
  • If you are alone, slowly crawl to the telephone and call nearest hospital or relatives.
  • Once you are ok, do see a doctor or a Physiotherapist even if you haven’t hurt yourself, to ascertain the reason for the fall.

Related articles: Falls Prevention Tips

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

physically fit

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

2. Muscular Endurance: Muscular endurance is the ability of the muscles to perform continuous without fatigue. Example of activities that help build up muscular endurance are cycling, step machines and elliptical machines.

3. Muscular Strength : Muscular strength refers to how much power your muscles have. Simply put, this is how much you can lift or carry. Muscular strength is often improved through strength training like push-ups, bench press etc.

4. Cardiovascular Endurance : The thudding sound you hear in your chest when you run or cycle hard is what points towards your Cardiovascular endurance. Simply put, it is the ability of the heart and lungs to work together to provide the needed oxygen and fuel to the body during sustained workloads. Activities such as brisk walking, running, cycling and swimming usually help improving Endurance. People who have just suffered a cardiac episode are usually advised to go for Cardiac Rehab to build up their endurance in a safe way.

5. Body Composition : Body composition is the amount of fat mass compared to lean muscle mass, bone and organs. One has a physically fit body if he/she has a low body fat and a lot of muscle mass (in addition to meeting the above mentioned categories). Body composition is improved by exercising or working out.

The word of caution here is that all the above categories of Physical fitness can be achieved not just by Exercising and workout alone, it is equally important to achieve it along with proper Nutrition for the body. Irrespective of your current activity levels, you can follow the Activity Pyramid and get started today to be Physically fit soon enough!

managing asthma treatment

Managing Asthma effectively: Do’s & Don’ts

Asthma can’t be cured, but its symptoms can definitely be controlled. Symptoms of Asthma

Here are some Tips to manage your Asthma better. These Dos and Don’ts will help you prevent Asthma attacks and manage them better if they do happen. Work with your Physiotherapist to learn techniques to breathe better using Pulmonary Physiotherapy.

Because asthma often changes over time, it’s important that you work with your doctor to track your signs and symptoms and adjust the treatment as required.

Tips for Managing Asthma Better

Dos  –

  • Stick to Your Medicine. Taking your asthma medicine the way your doctor tells you to allows you to feel in control of your health.
  • Be Aware of Your Symptoms. Paying attention to your early warning signs like shortness of breath or tightness in your chest, will help you take quick action helping you to stay on top of your asthma.
  • Follow Your Asthma Action Plan. Be sure to discuss your action plan with your doctor. Your action plan will guide you to good asthma control. Know your zones and follow your plan.
  • Stay Calm. Keep calm if you have an asthma attack.
  • Follow your action plan. Know Your Peak Flow Zones. Peak flow meters are used to check your breathing and these readings allow you to know how you are breathing. It can signal problems early and help to avoid breathing trouble.
  • Avoid Your Asthma Triggers. Know and stay away from the asthma triggers that make your asthma flare-up or worsen.
  • Talk to The Right People. Talk with your doctor. Talk to your family, school, or friends about asthma and control. Let them help.

Don’ts –

  • Don’t Delay. Know the signs when your asthma is getting worse. Act fast. The faster you act, the faster you will be in control.
  • Don’t Be Around Smoke. Smoking increases and worsens asthma attacks.
  • Don’t Stop Exercising. Be sure to check with your doctor about exercising, sports, and other activities. Staying fit will help to keep you healthy.
  • Don’t Open Windows during Summer and Autumn. During allergy seasons, prevent pollen from entering your home or car. Try to stay indoors when the pollen count is high (from about 10:00 AM to 4:00 PM). Avoid freshly cut grass.
  • Don’t Have Pets in your Bedroom. Be pet smart. Carpets and cloth-covered furniture trap dander (animal fur).

Call a Reliva Physio for Asthma

Related Article :

Manage and Prevent asthma Attacks

COPD- Recovery with Pulmonary Rehab

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

COPD – Recovery with Pulmonary Rehab

What is COPD ?COPD- Chronic Obstructive Pulmonary DIsease

Chronic obstructive pulmonary disease (COPD) is the name for a collection of lung diseases including chronic bronchitis, emphysema and chronic obstructive airways disease.

People with COPD have difficulties breathing, primarily due to the narrowing of their airways, this is called airflow obstruction.

CHRONIC –This means that the disease lasts a long time and is always present. While the symptoms may take years to develop and the severity may differ at times, there is still much you can do to slow the progress of the disease.

OBSTRUCTIVE – The ability to move air flow in and out of your lungs is blocked or obstructed. This is caused by swelling and extra mucus in the tubes of the lungs (airways) which carry air in and out.

PULMONARY – This means that the disease is located in your lungs.

DISEASE – Your lungs have some damage. But even though a cure hasn’t been found yet, your symptoms can be treated.

 

Symptoms: COPD vs Asthma

Symptoms of COPD can be different for each person, but typical symptoms include:

  • Breathlessness when active
  • A cough that won’t go away and may produce mucus
  • Tightness in the chest
  • Frequent chest infections

Why does COPD Happen ?

Smoking is the most common cause of COPD. (About 80-90 percent of people with COPD smoked.) The likelihood of developing COPD increases with – the more you smoke and the longer you’ve been smoking. This is because smoking irritates and inflames the lungs, which results in scarring.

COPD can also be caused by breathing-in lung irritants like smoke at workplace, chemical fumes, air pollution and dust for many years.

In some cases, COPD can be genetic (passed from your parents to you).

Diagnosis

COPD is usually diagnosed after a consultation with your doctor, which may be followed by breathing tests (including Spirometry or lung function test or pulmonary function test).

Spirometry measures how much air your lungs can hold and how fast you can blow the air out of your lungs. Spirometry is also used to track how your COPD is progressing.

Treatments for COPD

Although the damage that has already occurred to your lungs cannot be reversed, correct treatment can slow down the progression of the disease and improve the COPD symptoms. This makes it easier for you to breathe and feel better.

Stopping smoking is particularly effective at doing this.

Treatments for COPD usually involve :

1. Medication : Majority of the COPD symptoms can be relieved with medication. Medicines must be taken as directed by your doctor. COPD medicines usually help in a lot ways that makes breathing easier. Vicious cycle of COPD

  • Relax the muscles around the lungs’ breathing tubes
  • Reduce swelling in the breathing tubes
  • Reduce mucus production

2. Pulmonary rehabilitation : If you are having difficulty with your breathing or become short of breath when performing your normal daily routines, Pulmonary rehab can particularly be of great help. It may also help increase the amount of exercise you are capable of doing.

Studies have shown that pulmonary rehabilitation programmes are extremely effective in treating COPD. The National Institute for Health and Clinical Excellence (NICE), UK has produced various documents supporting the use of pulmonary rehabilitation programmes.

Pulmonary rehab programmes significantly improve the patient’s health by reducing breathlessness, providing ways to control the disease and by improving the patient’s ability to carry out daily activities, such as bathing and dressing.

Physiotherapy and Pulmonary Rehabilitation

Pulmonary rehabilitation is a treatment program. It provides exercise training, education about COPD, tips on how to complete everyday activities without becoming so short of breath and advice on how to live better with your disease. Physiotherapists trained in pulmonary function are specially trained to run the pulmonary rehab for COPD patients. They use specialized physiotherapy techniques to help people cope with Chronic Obstructive Pulmonary Disease (COPD) and its symptoms.

Pulmonary experts at ReLiva Physiotherapy & Rehab can  design a program specific to your COPD condition and lifestyle and help you lead a better life with fewer incidents  of flare-ups.

People living with COPD can benefit enormously if they receive proper treatment including Pulmonary rehabilitation. They can live longer, have less pain, anxiety, depression and fatigue, a better quality of life and are more active and independent by simply learning to manage th eir condition properly.

Related articles :

Dos and Don’ts for Managing Asthma

Managing & Preventing Asthma Attacks

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

cardiac rehab for healthy heart

Cardiac Rehab – Staying Heart Healthy

What is Cardiac Rehabilitation? cardiac rehab

Cardiac Rehabilitation is an individualized and personalized treatment plan, including evaluation and instruction on physical activity, stress management, and other health related areas.

An important part of the treatment of your specific heart problem. If you have one of the following diagnoses, you may be eligible to participate :
•    Heart Attack
•    Angina
•    Coronary artery angioplasty or stents
•    Open heart surgery such as coronary bypass or valve surgery
•    Heart failure

Even if you are prone to CVD,  a rehabilitation program  would mitigate the risk of a cardiac event.

Recent scientific studies have shown that people who complete a cardiac rehabilitation program can increase their life expectancy by up to five years.

Benefits of Cardiac Rehabilitation:

  • Live longer and lessen your chances for another heart attack
  • Control heart disease symptoms such as chest pain or shortness of breath
  • Stop or reverse damage to your blood vessels in your heart
  • Lessen the physical and emotional effects of heart disease
  • Improve your stamina and strength, getting you back to your usual activities, including work, hobbies, and regular exercise
  • Improve your confidence and well-being

Cardiac Rehabilitation Offers: 

1. A personalised, monitored and supervised exercise program incuding one or all of the following:

•  ECG

•  Heart rate

•  Blood pressure

•  SPO2

2. Assessment of your personal risk factors for heart and blood vessel disease

3. Education and support to make healthy lifestyle changes such as :

  • Maintaining a healthy weight
  • Beginning and maintaining a personalized exercise plan that works for you

ReLivaTM Cardiac Rehab program aims to deliver appropriate dosage of exercise under regular patient monitoring to achieve optimal cardiovascular capabilities.

Exercise = Medicine to keep your heart healthyCardiac rehab - Exercise is medicine to keep heart healthy

pregnancy exercises

Benefits of Exercise during Pregnancy

The benefits of Exercise during Pregnancy are immense. Antenatal fitness propagated by ReLiva Antenatal Experts emphasises on safe Exercises during Pregnancy owing to its several benefits. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It’s a win-win for baby and for mom.

Read on to learn more and see the infographic to get it one glance.

1. You are likely to gain less weight.

Research shows you might put on 3 kg less than pregnant women who don’t work out, while still staying within the healthy weight gain range.

2. Labor & Delivery may be easier.

Strong Abs & a fit cardiovascular system can give you more stamina for the pushing stage. One study found that prenatal water aerobics regulars were 58% less likely to request pain medication during labour than nonexercisers.

3. You lower your Gestational Diabetes risk by as much as 27 percent.

High blood sugar during pregnancy can put you at risk for developing type II diabetes in the decade after delivering & raises the odds of preterm delivery or having an overweight baby. Exercise may help prevent or delay your need for insulin or other medications.

4. You can avoid stress and anxiety.

Active moms-to-be report better moods than their sedentary peers, both immediately following a workout & in general throughout their pregnancies.

5. You avoid certain problems like backpain.

Exercise during second half of pregnancy seems to be especially helpful.

6. You are less likely to get constipated.

Pregnant women’s intestinal tracts often gets backed up due to high progesterone levels & a growing uterus, but exercise along with a high fiber diet keeps your digestive system humming.

7. You have more energy.

On days when lifting your remote control seems like a tall order, even a 10-minute walk can revive you. Pregnancy can sap your energy, but regular bouts of exercise will help you get through your daily tasks or cope with a demanding schedule: Exercise strengthens your cardiovascular system, so you don’t tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office. According to the American College of Obstetricians and Gynecologists (ACOG), you can safely take part in 30 minutes or more of moderate exercise every day, as long as you don’t have a medical condition or complication that your doctor or midwife has told you rules out exercise or limits your activity level.

8. You can enjoy the greatest flexibility of your life.

Relaxin, a pregnancy hormone that loosens your pelvic joints in preparation for delivery, also relaxes the rest of your joints. With careful stretches, like those done in prenatal workouts, you can capitalize on this window of opportunity.

9. You are more likely to avoid a forceps delivery, C-section or other intervention.

Regular exercisers are 75 percent less likely to need a forceps delivery, 55 percent less likely to have an episiotomy and up to four times less likely to have a caesarean section, research has found.

10. Get your body back faster after childbirth.

This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you’ve maintained your strength and muscle tone all through your pregnancy, your body will have an easier time bouncing back after you give birth. You’ll also gain less surplus weight if you exercise during your pregnancy.

11. You can Sleep better.

When you’re carrying an extra 15 pounds (or more!) in front of you, finding a comfortable sleeping position can be a real challenge. But exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep. (Get more tips for sleeping well during pregnancy.)

12. Lower blood pressure:

Blood pressure occasionally does go up during pregnancy, but too much and it can be a warning sign of preeclampsia. Staying active — in one study, simply walking regularly has been found to keep blood pressure from rising.

 

Pregnant women who have participated in FabMoms, a Prenatal Exercise Program have often reported happier moods and less pregnancy related aches & pains. To learn more about FabMoms, click here.

Related Articles:

Infographic on Why Exercise while Pregnant

Posture in Pregnancy: Do’s & Don’ts

Happy & Fit Pregnancy ; Back to Shape afterwards

Pregnancy related common Aches & pains

SI Pain & Pregnancy Tips

FabMoms, Prenatal Exercise Program

This article is purely for general information. Please contact your healthcare expert for specialised medical care. Please go through our Disclaimer and Privacy policy.

stretching exercises

Stretching Exercises : How to Make the Most of it

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. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

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. ReLiva suggests 6 active stretches that you must do.

To get the most out of the stretching you do, here are some suggestions:

Dont Skip the Pre-Workout Stretch

Your muscles should be warm before you begin your stretching. Do a warm-up before a workout that simulates the movements you’ll be doing in order to warm up and prepare your body. Stretch after the workout when your muscles are already warm.

Focus on the Muscles That Need the Most Help

Instead of trying to stretch your whole body after every time you exercise, focus on a key area of the body each time. Spend longer on each stretch and include more stretches for each area. If you are aware of muscles that are tight, then focus on those ones.

Include One Long-Duration Flexibility Session Each Week

Choose a flexibility class, such as yoga, pilates, or do your own flexibility work for 45-60 minutes at least once a week. If you’re having trouble sticking to it, follow these strategies and build it into your schedule/calendar

 

exercising safely in summers

Exercising Safely In Summer

The heat of summer combined with a busy holiday calendar means exercise and workouts fall down the priority list during the summer months of May-June. We’ve put a list together to help you keep active, while taking appropriate precautions to avoid heatstroke.

Hydration
Drink about two cups of water in the 2 hours before exercising. 2-3 cups (500-750 ml) of cool water or sports drink per hour are sufficient for most sports, if you are exercising for 60 minutes or longer. Thumb rule is that Water intake should always balance out the sweat loss during that time.

Avoid the afternoons when it is the hottest
Get up early and exercise before the sun begins to heat-up, or go out in the evenings or later if it is safe to do so. In the heat of the day, take cover under shade. Go for a swim or sign up for an aqua-aerobics class. or workout indoors.


Dress up for the weather
Cotton, cotton, Cotton ! Light weight, light coloured, loose fitting clothes, made of natural fibres or composite fabrics with high absorption property, are recommended as the most appropriate clothing in the heat as the allow ventilation.

Cover up
Always wear sunscreen, sunglasses and a hat when stepping out in the sun.
Wear protective equipment such as helmets, padding and/or mouthguards, where required and remove as soon as activity is finished.

Go easy
You may not be able to push yourself as hard as normal when it’s really hot and humid, so slow down. So a good trick is to start slow and work your way up.

If you’re feeling any of the following, rest immediately:

  • Weakness
  • Light-headedness
  • Dizziness
  • Paling of the skin
  • Headache
  • Muscle cramps
  • Nausea or vomiting
  • Rapid heartbeat

For people who don’t exercise regularly or those who are at increased risk of heat-related illness should avoid exercising in the heat. Instead, opt for a prescribed, gradual and incremental exercise program. Some medications may also have an effect on your ability to exercise safely in the heat. Always speak to your doctor if you are unsure.

exercise

No time for exercise? 10 tips to get moving

Running to office? Got to get kids ready for school! Got to meet the deadline. House guests are coming and there is still so much to be shopped. The list goes on and on and what inevitably happens is no time left for exercise. This is not just your story but of the most of the people around. If you are still struggling to find time for exercise, read on to discover some quick and easy tips to get moving.

“Building physical activity back into our daily lives is one of the great public health challenges of this century,” said Russell Pate, Ph.D., professor in the Department of Exercise at the University of South Carolina. “Our bodies were designed to be physically active, and they don’t do well with long-term exposure to sedentary living.  Lack of physical activity is a major risk factor for cardiovascular disease.”

Follow these simple trips to add some more action to your everyday life.

  1. Play with your child. Whether you do it at home or go outdoors, just pick up that ball or the bat or both and get into some action with your child. This will not just get your muscles moving but give you a great chance to bond with your child too.
  2. Walk the dog. Take the chance to walk your dog than to let someone else do it. This is your chance to get some fresh air and also get a quick 10-15 minute walk. The brisker you walk, the better the exercise for your dog too.
  3. Ditch the elevator. Start using the staircase instead of the lift specially to climb up, Start with getting off one floor below your destination to climb up the last staircase and gradually start getting off two floors below and improve it thereon.
  4. Don’t let the weather spoil your walk. If it is raining or it is too cold outside, just drive to your nearest mall with your sport shoes on. Walk around the mall, window shopping ( or not), climb the stairs and finish your daily walk.
  5. Carry your sports shoes on holidays. Walking around in a holiday not only lets you enjoy the weather and locale better but also lets you use your muscles.
  6. Pursue an outdoor hobby. Whether it is cricket, football, badminton, cycling, tennis or just frisbie; make sure you indulge in it every once in a week. The fun will takeaway the dread from physical activity.
  7. Park the farthest. Do not fret if you get a parking slot away from the building entrance. Infact try to consciously park your car away and just walk it to the entry.
  8. Walk the talk. While on a phone call, get up and stroll around the room. While the no time for exmind is occupied in the conversation, the muscles would get a decent stretch and movement.
  9. Goto them. Instead of calling your executives to your desk, take the chance to get up and goto them every once in a while. While they will warm up to your gesture, you will have moved your muscles a bit more.
  10. Lug the bag. The shopping bag may have become heavy but that gives you a chance to add weight to your walking. Ditch the trolley to your car/home and carry the bags yourself.

So if you still think you have not time for exercise, these simple tips will help you sneak in some exercise in your existing schedule. As they say, those who do not find time for exercise – have to find time for illness. Don’t let anything prevent you from taking care of your own self.

Running Injury : WARNING signs and Care

Marathon runners push the body’s limit to increase their exercise capacity. But they shouldn’t ignore the vital signs of injury andRunning Injuries- Warning signs and care 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.

Warning Signs of Injury

What pain is ok?

• General muscle soreness

• Slight joint discomfort after workout or next day that is gone in 24 hours

• Slight stiffness at beginning of run or walk that goes away after first 10 minutes

What pain is not okay? (You should not train!)

• Pain that is keeping you awake at night

• Pain that is evident at beginning of run/walk then becomes worse as run/walk continues

• Pain that changes your stride/ style of run

What to do if I get reinjured / injured?

• Ice area: 15-20 minutes several times per day  (RICE Protocol)

• Elevate injured part while icing

• Rest (at least initially)

• Analyze program for possible causes

o What did I do differently in training?                                                     reliva- the official Physiotherapy Partner for Navi Mumbai Mayor's Marathon

o Big jump in speed of running?

o Significant pace increase?

o Shoes worn out? Or change in shoe model?

o Change from all treadmill or soft surface to road running?

• Cross-train on non-impact cardio – follow similar minutes that you were doing running/walking (elliptical or swimming or cycling)

• Determine plan to return to full program, return to running very slowly

• Physical therapist and/or orthopedic

Warning Signs of Overtraining

• Difficulty performing typical workouts for more than a week

• Excessive fatigue

• Higher resting heart rate

• Decreased appetite

• Sorer muscles

• Troubled sleep

• Irritability

• Increased perspiration

• Decreased desire to train

Whether you happened to injure yourself by accident or by over training, do not lose heart. If you reach out to a trained physiotherapist soon enough after the injury, the chances are that you can recover much faster  and get back to your training than if you just sit back and wait for it to heal itself.

These guidelines should not take the place of medical advice if attempting to return to sports following an injury. If an athlete requires assistance during or in the progression of a return to sport program they should consult with their medical expert, or physiotherapist.

Ask for a callback

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