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Posts Tagged ‘Muscle’

PAIN-GONE-FAST

In Health, Healthcare, Medicine on May 28, 2013 at 8:00 am

                  PAIN-GONE-FAST

                     ‘HERBAL HEALING OIL’

                  Suffering from pain? 

body-pain

Have you ever dreamed of a Natural Healing Therapy that heals pain fast? 

That dream is now a reality.

 We are proud to introduce a super-healing formulation of natural herbs which heals the achy joints and muscles fast. Not only that, it also helps with revitalizing the senses with its natural healing aroma.

Healing Benefits: 

     Musculoskeletal inflammation. It will help eliminate muscle aches and arthritis pain. It can help produce stronger joints and bones in the body

     Male Sexual Dysfunction: Massaging the penis with this oil improves blood circulation, stimulates the muscles and dilates the blood vessels resulting in enhanced sexual functions.

     Improves Skin tone

     Great for Hair health: Apply daily on scalp to stimulate hair follicles. It can help you make your hair softer, shinier and more luxurious.

     Helps with cough/congestion if applied on neck and chest during cold

     Excellent stress reliever. It has a stimulating effect on the mind and removes mental exhaustion and fatigue.

 

How to use it?

Apply thoroughly on the pain affected area, mainly joints and muscles, and rub till you feel that the grittiness has gone. You may see the dark brown/black herbal particles even after the massage, which can be easily wiped of. You can also choose to leave them there for prolonged skin reconditioning. Apply 1-2 times daily depending upon your symptoms.

Comes in Easy-To-Carry bottle

Quantity: 2.5 oz

Note:

  • Always test a small amount of essential oil first for sensitivity or allergic reaction.
  • Shake well before use
  • Not for oral ingestion. Only to be applied on skin.

 

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MUST STRETCH AFTER WORKOUT

In Health, Healthcare, Medicine on November 8, 2012 at 9:55 am

Stretch gently after you warm up your muscles, and again after you cool down. Try doing the stretches listed below. Do not bounce or hold your breath when you stretch. Perform slow movements and stretch only as far as you feel comfortable.

Side Reach

Illustration demonstrating sidestrech

Reach one arm over your head and to the side. Keep your hips steady and your shoulders straight to the side. Hold for 10 seconds and repeat on the other side.

Wall Push

Illustration demonstrating the wall push

 

Lean your hands on a wall and place your feet about 3 to 4 feet away from the wall. Bend one knee and point it toward the wall. Keep your back leg straight with your foot flat and your toes pointed straight ahead. Hold for 10 seconds and repeat with the other leg.

Knee Pull

Illustration demonstrating the knee pull

Lean your back against a wall. Keep your head, hips, and feet in a straight line. Pull one knee toward your chest, hold for 10 seconds, and then repeat with the other leg.

Leg Curl

Illustration demonstrating the leg curl

Pull your right foot toward your buttocks with your right hand. Stand straight and keep your bent knee pointing straight down. Hold for 10 seconds and repeat with your other foot and hand.

Hamstring Stretch

Illustration demonstrating hamstring strech

Sit on a sturdy bench or hard surface so that one leg is stretched out on the bench with your toes pointing up. Keep your other foot flat on the surface below. Straighten your back, and if you feel a stretch in the back of your thigh, hold for 10 seconds and then change sides and repeat. If you do not feel a stretch, slowly lean forward from your hips until you feel a stretch.

 

How can I add more movement to my daily routine?

In Health, Healthcare, Medicine on October 19, 2012 at 1:05 pm

Aim to move more for 30 minutes a day

Try to do at least 30 minutes of moderately intense physical activity on most or all days of the week. Moderately intense activities, like brisk walking or dancing, speed up your heart rate and breathing. Getting 150 total minutes spread over the week is suggested. But even 60 total minutes a week of activity that is moderately intense may bring you health benefits.

Start with 10

Fitting in physical activity is not as hard as you may think. You don’t have to do the whole 30 minutes at one time. Start with a 10-minute session three times a day, then move to 15 minutes twice a day.

Strengthen your muscles

Also try to do activities to strengthen your muscles at least two times a week. If you have weights or a rubber exercise band, they are good options to use. You can also lift canned food as weights for strengthening your arms and back. These activities are important because older adults—especially women—tend to lose muscle and bone every year. Activities to strengthen your muscles may help prevent or reduce this loss.

Battle your barriers

Several reasons may occur to you about why you find being physically active difficult. If some of the thoughts below sound familiar to you, try the tips after each comment to overcome things that may keep you from being active.

“It’s too late for me to get physically active.”

It is never too late to start moving more! Physical activity may help you manage your arthritis and osteoporosis (bone loss). Being more active may also help you do the following:

  • Keep your body flexible.
  • Help you to improve your balance.
  • Control high blood sugar, especially if you lose weight.
  • Let you keep living in your own home without help.

“Physical activity is a chore.”

  • Physical activity can be fun once you figure out what you like to do. The more enjoyable it is, the more likely you are to stick with it. Walk or take an exercise class with a friend or a group. That way, you can cheer each other on, have company, and feel safer when you are outdoors.
  • Start a small garden in your yard or in a community space.
  • Break physical activity into short blocks of time. Taking three 10-minute walks during your day may be easier than taking one 30-minute walk.
  • Vary what you do from day to day so you can stay interested.
  • You may not like being active outdoors because of safety concerns. If this is true for you, join your local recreation or fitness center or go to a relative’s neighborhood to walk.

“I spend time and money on my hair and don’t want to mess it up.”

  • Talk with your stylist about hairstyles that fit your budget and your activity level.
  • Try a natural hairstyle.
  • Wrap or pull hair away from your face when you exercise.
  • Get a short or easy-care hairstyle.
  • Try braids, twists, weaves, or locs.
  • To remove salt that builds up in hair from day-to-day activities, shampoo with a mild, PH-balanced product at least once a week.

“It’s too expensive.”

There are lots of ways to be physically active that are free or low cost.

  • Find a local park or school track where you can walk.
  • Walk around a mall.
  • Be active with your grandchildren— take a walk, toss a softball, or ride bikes (don’t forget the helmets).

“I don’t have enough time.”

No matter how busy you are, there are ways to fit in 30 minutes or more of physical activity each day:

  • Spread exercise throughout the day, rather than doing it all at once.
  • Set aside time to be active. For instance, make it part of your daily routine to walk after breakfast or dinner.
  • Get up and move. Take breaks from sitting at the computer or watching TV.
  • If you have a job that requires a lot of sitting, walk around the block when you take your break. Send computer files to the printer farthest from your desk so you can move around a little more.

“I’m not an athlete, so why strength train?”

Activities to build strength are good for everyone, including older adults. For example, lifting weights may help protect your bones. Strength training may also help you perform your daily activities with more ease. In addition to weight lifting, there are many ways to become stronger.

  • Use canned foods or filled water bottles as weights to work your arms, shoulders, and back.
  • If you are able to, walk up stairs—lifting your body weight strengthens your legs and hips.

Bladder Control: What Women Need to Know

In Health, Healthcare, Medicine on August 19, 2012 at 8:00 am

Did you know urine leakage is a common problem for women of all ages?

But urine leakage doesn’t have to be an unavoidable part of a woman’s life. Bladder control problems can be treated.

Who is likely to have bladder control problems?

About half of adult women say they have had urine leakage at one time or another. Many women say the problem occurs daily.

Often women leak urine when they are pregnant or after they have given birth.

Women who have stopped having their periods-menopause-often report bladder control problems.

Many women leak urine when they exercise, laugh hard, cough, or sneeze.

What causes bladder control problems in women?

Urine leakage has many possible causes.

  • Weak muscles. Most bladder control problems are caused by weak pelvic muscles-the muscles that hold the bladder in place. These muscles may become stretched and weak during pregnancy and childbirth. The sphincters-muscles that keep the bladder closed until you urinate-may also be weakened.
  • Nerve damage. Damaged nerves may send signals to the bladder at the wrong time, causing the bladder to push out urine without warning. Or damaged nerves send no signals at all, so the brain can’t tell when the bladder is full. Trauma or diseases such as diabetes can cause nerve damage.
  • Medicines, alcohol, and caffeine. Leaking can happen when medicines or alcohol affect the nerves or muscles. Caffeinated drinks such as coffee or cola cause the bladder to fill quickly, which may cause the bladder to leak.
  • Infection. A urinary tract infection can irritate bladder nerves and cause the bladder to squeeze without warning.
  • Excess weight. Being overweight can put pressure on the bladder and contribute to leakage.

What can I do about bladder control problems?

Just changing some daily habits may help. If you tend to leak urine at certain times of the day, you can make trips to the bathroom ahead of time to avoid an accident. If you notice that certain foods and drinks cause you to urinate more often, try avoiding them.

Don’t be embarrassed to talk with your doctor about your problem. Your doctor may prescribe a medicine that can calm muscles and nerves to treat an overactive bladder. If your leakage is caused by weak muscles, your doctor or nurse can help you learn to do exercises to strengthen your pelvic muscles. Or your doctor may fit you with a device worn in the vagina that helps lift the bladder. If other treatments fail, your doctor may suggest surgery to improve bladder control.

Simple and Effective Desk Exercises

In Health, Healthcare, Medicine on August 13, 2012 at 8:00 am

Most of us spend most of our day in the office. Sitting for prolonged periods can lead to excess fat storage, weaken muscles, neck and back problems, a depressed mood, and a lack of energy. You may not want to turn your office into a mini gym, but there are exercises you can do sitting at your desk (reading, talking on the phone, etc.). They will help you stay fit, relieve tension and stress, keep your energy up and make you more alert.

Exercise 1Exercise for shoulders, chest, upper back and arm muscles
With your hand, take edge of a table and strain the hand, like you are trying to lift the table. When your muscles get tired, repeat the exercise with your other hand.office-fitness-exercise-1

Exercise 2: Exercise for shoulders, chest, upper back and arm muscles
Put your hand on the table, palm down. Press down as strongly as you can, and keep your strain as long as you can. Repeat the exercise with your other hand.
Exercises 1 and 2 can be done with your both hands at the same time.office-fitness-exercise-2

Exercise 3: Exercise for shoulders, chest, upper back and arm muscles
Put your right hand on the table, palm down. Put your left hand under the tabletop, palm up. Press your right hand down as strongly as you can, and keep your strain as long as you can. Simultaneously, with the same effort, press your left hand up as strongly as you can, and keep your strain as long as you can. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-3

Exercise 4: Exercise for hips and belly
Sitting on the edge of your chair, raise your straight leg some inches above the floor, and hold it for a few minutes. Raise the leg higher – it will make the exercise more effective. When your muscles get tired, change your leg and repeat the exercise.office-fitness-exercise-4

Exercise 5Exercise for the whole body
Sitting on the edge of your chair, and holding on to the edge of the table, raise straight legs. Hold them as high as it is convenient for you for as long as you can.office-fitness-exercise-5

Exercise 6: Exercise for the whole body
Put your right hand on the outer side of you right knee. Press on your knee as strongly as you can, like you are trying to move it toward your left leg. At the same time, strain your right leg to counteract your hand’s pressure. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done for both sides simultaneously.office-fitness-exercise-6

Exercise 7: Exercise for the whole body
Put your right hand on the inner side of you right knee. Press on your knee as strongly as you can, like you are trying to move it away from your left leg. At the same time, strain your right leg like you are trying to move it toward your left leg. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done for both sides simultaneously.office-fitness-exercise-7

Exercise 8: Exercise for arms, chest, and abs
Put your right hand on you right knee, and press on your knee down as strongly as you can. At the same time, strain your right leg and try to counteract your hand’s pressure raising your knee. When your muscles get tired, repeat the exercise with your other hand and leg.
This exercise can be done with both hands and legs at the same time.office-fitness-exercise-8

Exercise 9a: Exercise for arms and back
Take your right wrist with your left hand and the pull your hands in the opposite directions. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-9

Exercise 9b: Exercise for arms and back
As in the previous exercise, take your right wrist with your left hand. Now, with your left hand, pull your right hand down. Strain your right hand to counteract the left hands’ strength. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-10

Exercise 10: Exercise for arms, shoulders, and back
Take side edges of your chair with your hands. Pull up as strongly as you can for as long as you can.office-fitness-exercise-13

Exercise 11: Exercise for arms, shoulders, and chest
Put your hands on the tabletop. Make a fist with your left hand, and set it against your right palm. Press the hands firmly against each other. When your muscles get tired, change your hands and repeat the exercise.office-fitness-exercise-14

Exercise 12: Exercise for arms, shoulders, and chest
Lower your hands, join your palms (fingers pointing down) and press them firmly against each other, for as long as you can. Then, repeat the exercises with fingers pointing up.office-fitness-exercise-15

Exercise 13: Exercise for abs and legs
Raise your feet above the floor, couple them together, and pull in the opposite directions, till your muscles get tired.office-fitness-exercise-17

Exercise 14: Exercise for abs and legs
Raise straight legs above the floor and cross them. Press with your top leg on your lower leg. When your muscles get tired, change your legs and repeat the exercise.office-fitness-exercise-18

Enjoy your workout!

Source: http://going-well.com/2009/12/04/office-workout-routine-14-simple-and-effective-exercises-you-can-do-at-your-desk/

 

Active at Any Size Day 7: What can I do?

In Health, Healthcare, Medicine on August 7, 2012 at 8:00 am

Weight Training (Weight Bearing or Nonweight Bearing)

 

Weight training may help you:

◆Build strong muscles and bones. You can weight train at home or at a fitness center.

◆Increase the number of calories your body uses.

You do not need benches or bars to begin weight training at home. You can use a pair of hand weights or even two soup cans.

To make sure you are using the correct posture, and that your movements are slow and controlled, you may want to schedule a session with a personal trainer. Ask your health care provider for a referral to a personal trainer. You may need to check with your health insurer about whether this service is covered by your plan.

Weight Training Rule of Thumb

If you cannot lift a weight six times in a row, the weight you are lifting is too heavy. If you can easily lift a weight 15 times in a row, your weight is too light.

If you decide to buy a home gym, check its weight rating (the number of pounds it can support) to make sure it is safe for your size. If you want to join a fitness center where you can use weights, shop around for one where you feel at ease.

 

Active at Any Size Day 4: What can I do?

In Health, Healthcare, Medicine on August 4, 2012 at 8:00 am

 

What physical activities can a very large person do?

MOST very large people can do some or all of the physical activities in this booklet. You do not need special skills or a lot of equipment. You can do:

◆Weight-bearing activities, like walking and climbing stairs, which involve lifting or pushing your own body weight.

◆Nonweight-bearing activities, like swimming and water workouts, which put less stress on your joints because you do not have to lift or push your own weight. If your feet or joints hurt when you stand, nonweight-bearing activities may be best for you.

◆Lifestyle activities, like gardening or washing the car, which are great ways to get moving. Lifestyle activities do not have to be planned out ahead of time.

Remember that physical activity does not have to be hard or boring to be good for you. Anything that gets you moving around— even for only a few minutes a day—is a healthy start to getting more fit.

Walking (Weight Bearing)

Walking may help you:

◆Improve your fitness.

◆Increase the number of calories your body uses.

◆Increase your energy levels.

Tips for Walking

◆Try to walk 5 minutes a day for the first week. Walk 8 minutes the next week. Stay at 8-minute walks until you feel comfortable. Then increase your walks to 11 minutes. Slowly lengthen each walk, or try walking faster.

◆Gradually increase your walks to give your heart and lungs— as well as your leg muscles—a good workout.

◆Wear comfortable walking shoes with a lot of support. If you walk frequently, you may need to buy new shoes often. You may wish to speak with a podiatrist about when you need to purchase new walking shoes.

◆Wear garments that prevent inner-thigh chafing, such as tights or spandex shorts.

◆Make walking fun. Walk with a friend or pet. Walk in places you enjoy, like a park or shopping mall.

 

Active at Any Size Day 3: Get Started

In Health, Healthcare, Medicine on August 3, 2012 at 8:00 am

 

How do I get started?

◆Start slowly. Your body needs time to get used to your new activity.

◆Warm up. Warm-ups get your body ready for action. Shrug your shoulders, tap your toes, swing your arms, or march in place. Walk more slowly for the first few minutes.

◆Cool down. Slow down little by little. If you have been walking fast, walk slowly for a few minutes to cool down. Cooling down may protect your heart, relax your muscles, and keep you from getting hurt.

Appreciate yourself!

If you cannot do an activity, do not be hard on yourself. Feel good about what you can do. Be proud of pushing yourself up out of a chair or walking a short distance.

Pat yourself on the back for trying even if you cannot do it the first time. It may be easier the next time!

How do I continue to be active?

TO maintain your active lifestyle, try these suggestions:

◆Pledge to be active. Making a commitment to yourself to be active may help you stay motivated, stay on track, and reach your goals. Consider using the activity pledge at the end of this booklet to help you start and continue to be active.

◆Set goals. Set short-term and long-term goals. A short-term goal may be to walk 5 to 10 minutes, 5 days a week. It may not seem like a lot, but any activity is better than none. A long-term goal may be to do at least 30 minutes of physical activity at a moderate-intensity level (one that makes you breathe harder but does not overwork or overheat you) on most days of the week. You can break up your physical activity in shorter segments of 10 minutes or more.

◆Set rewards. Whether your goal was to be active for 15 minutes a day, to walk farther than you did last week, or simply to stay positive, you deserve recognition for your efforts. Some ideas for rewards include a new CD to motivate you, new walking shoes, or a new outfit.

◆Get support. Get a family member or friend to be physically active with you. It may be more fun, and your buddy can cheer you on and help you stick with it.

◆Track progress. Keep a journal of your physical activity. You may not feel like you are making progress but when you look back at where you started, you may be pleasantly surprised! You can make copies of the blank journal at the end of this booklet to keep track of your efforts.

 

Weight-loss and Nutrition Myths: Day 10

In Health, Healthcare, Medicine on July 26, 2012 at 8:00 am

 

Myth: Lifting weights is not good to do if you want to lose weight, because it will make you “bulk up.”
Fact: Lifting weights or doing strengthening activities like push-ups and crunches on a regular basis can actually help you maintain or lose weight. These activities can help you build muscle, and muscle burns more calories than body fat. So if you have more muscle, you burn more calories—even sitting still. Doing strengthening activities 2 or 3 days a week will not “bulk you up.” Only intense strength training, combined with a certain genetic background, can build very large muscles.

Tip: In addition to doing moderate-intensity physical activity (like walking 2 miles in 30 minutes) on most days of the week, try to do strengthening activities 2 to 3 days a week. You can lift weights, use large rubber bands (resistance bands), do push-ups or sit-ups, or do household or garden tasks that make you lift or dig. Strength training helps keep your bones strong while building muscle, which can help burn calories.

 

20 DAYS TOWARDS HAPPINESS AND HEALTH: DAY 8

In Health, Healthcare, Medicine on June 30, 2012 at 8:00 am

8. EAT YOGURT

 

Fact: An average 8-oz. serving of yogurt has 8 to 10 grams of protein and up to 35 percent of the recommended daily intake of Calcium.

 

The benefits of yogurt have been underestimated by most people. Yogurt has millions of healthy bacteria which are helpful for colon health. Colon is a very important organ to detoxify our body. These bacteria work in conjunction with each other to make sure we digest the food right and eliminate the toxins.

Eating yogurt 2-3 times a day with meals or as snacks will promote healing. It is a rich source of calcium, protein and vitamin d. It improves bone and muscle strength, improves immunity and improves joint functions.

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