Relieve Lower Back Pain With Exercise

04/08/2012

Photo Credit: Loveobx23 CC-BY-SA-3.0

Low back pain may result from overuse of the muscles and ligaments. Injuries to the muscles and ligaments also causes low back pain. You can get some relief from mild to moderate low back pain with stretching exercises. See a doctor to rule out serious injury, like a compression fracture or injured disk, before trying exercise to relieve low back pain. After your doctor has given you the go-ahead, try some of these exercises to help with low back pain:
Hip wagging is an exercise that will help to gently stretch out your sore muscles and ligaments in the lower back. Get on the floor on your hands and knees. Keep your spine straight from the top of your head to your tail bone. Look at the floor and spread your fingers slightly. Align your hands under your shoulders for stability. Place your knees slightly apart, about 4 to 6 inches. Slowly move only your hips to the left as far as you can without experiencing pain. Bring your hips back to the center and then slowly move your hips to the right. Repeat this exercise 10 to 15 times. 
Hip extensions can follow the hip wagging exercise since you are already in the “all fours” position. Bring your right knee under your body toward your head as far as you can. Do not bring your chin toward your knee but continue looking at the floor. Next, stretch your right leg straight out behind your body. Keep your spine and your leg in a straight line parallel to the floor. Hold the stretch for about 5 seconds and repeat the exercise 10 to 15 times. Repeat this exercise with the left leg. 
Sit up straight on a sturdy dining-style chair that does not have armrests. Straighten your spin by dropping your shoulders down and back about 1 to 2 inches. Look straight ahead and rest your hands comfortably on your knees. Slowly curl your body forward beginning with your neck, then your upper back and finally with your lower back. Reach forward with your hands as you bend until your palms are touching the floor in front of your feet. Hold this stretch for about 5 seconds. Slowly roll your body back upright beginning at your lower back, upward to your middle back, your shoulders and then your neck. Try to perform this exercise in a smooth rolling motion. Repeat 10 times. 
Stretching your back muscles from side to side can help improve flexibility and reduce low back pain. Stand up straight and relax your arms at your sides. Place your feet about hip-width apart. Bend your upper body toward the right from the shoulder, down your side to your hip. Hold the stretch for 5 seconds and the slowly return to the start position. Pause for 2 seconds and then bend toward the left. Repeat this exercise 10 times on each side. 

For more information about low back pain and exercises, see:

Filed under exercise, exercise ball, lower back, muscles, pain, spine

Exercises for Shoulders Strength

04/03/2012

Photo Credit: Carine06  CC-BY-SA-2.0
Shoulder injuries usually result from overuse of the muscles and joints. Bursitis and tendinitis are common injuries for those who use their arms in an overhead motion like swimmers, tennis players or baseball players. These injuries cause pain in the joint and radiating down the arm. Shoulder injuries are especially painful when the arm is raised over the head. Strengthening the muscles in the shoulder area may help to prevent shoulder injuries. Inchworm crawls and raised-leg push-ups will strengthen your chest and shoulders as well as your abs and legs. Keep your spine straight while doing these exercises and resist the urge to bow your back upward. 
Begin by standing with your feet about hip-width apart. Squeeze your abdominal muscles and then bend forward until your palms are on the floor in front of your feet. Keep your knees straight. Your body should form an inverted “V” shape. Walk forward on your hands until the heels of your feet lift off the floor. Hold this position for a couple of seconds and breathe. Continue walking forward on your hands and lowering your body until you are in a sit-up position. Keep your spine in a straight line from your head to your heels. Do a couple of push-ups and then slowly lower your entire body straight down until your chest touches the floor. You can allow your elbows to extend outward from your body during this part of the exercise. Finish the exercise by slowly walking your feet toward your hands. Take small steps on your toes until you return to the inverted “V” position. Repeat this exercise until you have moved about 20 yards. 

Push-ups are another exercise that will help to strengthen your shoulders. The raised-leg variation on the push-up is a more advanced push-up that will strengthen the shoulder and abdominal muscles. Begin in the standard push-up position with your hands beneath your shoulders, arms straight and body forming a straight line from your head to your heels. Rest your lower body weight on your toes. Before beginning the downward phase of the push-up, raise one leg toward the ceiling. Lift your leg about 6 to 8 inches above your other leg and point your toes. Perform 10 to 15 push-ups and then lower your leg. Raise your other leg and repeat. 

Filed under exercise, fitness, strength

Lifestyle Changes for Better Fitness

04/02/2012

Photo Credit: Tuomas Työrinoja CC-BY-3.0

Losing weight and getting in shape can be challenging, especially if you’ve been sedentary for years. You need to exercise to lose weight, but your calorie intake has to be adjusted as well. Many people exercise every other day, sometimes daily, but the pounds just aren’t coming off. Exercise alone can’t help you take off those extra pounds. You have to burn more calories than you take in to lose weight effectively. This requires a balance of diet and exercise. If you are exercising and the pounds just won’t come off, a personal fitness trainer can help you develop a diet and exercise plan that may work for you.
One of the biggest enemies of weight loss is underestimating the number of calories and the amount of food you actually consume. Burning 1,000 calories won’t help you lose weight if you consume 1,000 calories right after your workout. Cutting back on calories and exercising regularly are only part of a total fitness program. Going to the gym for 30 minutes three times each week will help you build muscle and improve your overall fitness, but if you are sitting down the other 4 days each week you won’t see much progress in weight loss. The most effective way to get fit, lose weight and stay fit is to lead an active lifestyle. Even if you work 8 to 10  hours a day in an office sitting in front of a computer, there are things you can do to be more active. 
Move your body to help burn calories and get fit. If you drive to work park your car a couple of blocks from work and walk. Take the stairs instead of the elevator. Stand up and stretch your body every hour. Walk to the water cooler for a drink every hour instead of sipping on a high-calorie soda. Eat a low-calorie, high fiber breakfast each morning and take nutritious snacks to work. Drink plenty of water during the day. Increase the amount of vegetables and fruits in your diet. Include whole grains, rice and legumes in your diet. Reduce the amount of red meat in your diet. Eat more fish and poultry if you don’t want to give up meat. Avoid keeping snacks in front of the television or replace chips and popcorn with dried fruits and nuts. You will eat more than you think when watching television. Keep going to the gym but stay active every day. 

Filed under diet, exercise, fitness, weight loss

Staying Hydrated With Overactive Bladder

04/01/2012

Photo Credit: Public Domain
You know how important it is to stay hydrated during exercise, especially if you do moderate to intense exercise for 30 minutes or longer. You should drink water before, during and after your workout to avoid dehydration and excessive fatigue. But what if you suffer from an overactive bladder? Won’t drinking all that water result in numerous bathroom breaks, which can interfere with your workout? There are many ways to help keep your overactive bladder in check. See your doctor if you are going to the bathroom more frequently than is typical for you to rule out other conditions such as diabetes. Only your doctor can diagnose the cause of frequent urination. If you have been diagnosed with overactive bladder, there are some things you can do to help alleviate your symptoms. Overactive bladder does not have to be a problem during exercise. 

Cut down on the amount of caffeine and alcohol in your diet. Caffeine and alcohol can irritate your bladder and increase the urge to go to the bathroom. Caffeine is a diuretic which can cause you to urinate more frequently. Cut back on coffee by drinking no more than 2 cups of coffee before lunch and do not drink caffeinated coffee after lunch. Avoid caffeinated sodas and energy drinks, which are often loaded with caffeine. Try to limit your alcohol intake to no more than one drink per day. Cut back on salty and spicy foods that will make you feel more thirsty. Avoid carbonated drinks, too. Add more fiber to your diet to help keep you regular to avoid excess pressure on your bladder from a full bowel. 

Drink plain, unflavored water before, during and after your workout. Sip water water in small amounts throughout your workout to avoid dehydration. Small amounts of water will be more quickly absorbed by the body. Go to the bathroom immediately when you feel the need to urinate. Don’t delay urination because holding your urine can cause more bladder problems. 


Filed under bladder health, exercise, hydration, water

Exercise for Menopause Symptom Relief

03/27/2012

Photo Credit: Tom Thai CC-BY-2.0

Menopause is a normal stage in a woman’s life. Hormonal changes in a woman’s body manifest as physical symptoms, including sweating at night and “hot flashes,” moodiness, sadness, irritability and sleeplessness. It is important to remain physically active and continue to eat a healthy diet throughout life. Menopause is no time to stop exercising. Your bones and muscles will benefit from strengthening and flexibility exercises. Your mood can be improved by the release of endorphins during physical exertion. Exercise and diet are important in the prevention and treatment of diseases, like arthritis and osteoporosis. See your doctor for a complete physical and talk to him or her about continuing or beginning an exercise program to help you deal with the symptoms of menopause. 
According to the Mayo Clinic, exercise may not help to lessen menopausal symptoms, such as hot flashes and sleeplessness. The University of Maryland Medical Center states that physical exercise can help reduce menopausal symptoms, including hot flashes and improve mood. Whether exercise has a direct and measurable impact on the symptoms of menopause is less important than remaining physically active throughout your life. Walking, swimming, yoga and tai chi are low-impact exercises than can help keep your joints flexible, improve your balance and strengthen your muscles. Swimming is an excellent whole body aerobic exercise that helps to maintain cardiovascular health. Staying physically active or beginning a physical fitness program can also help you to avoid weight gain or promote weight loss. Because women tend to lose more muscle mass and add belly fat after menopause, it is important to remain physically active or begin an exercise program. You can feel better physically and emotionally by staying active and eating a healthy diet. If your symptoms are severe and interfere with your life, see your doctor for treatment options. 

Filed under arthritis, exercise, health, menopause, older women, osteoporosis, women's health

Eat Before Or After A Workout?

03/26/2012

Photo Credit: Fir0002/Flagstaffotos  GFDL-1.2

There can be some confusion about whether you should eat before, during or after a workout for maximum energy, but still burn excess calories to lose weight and burn fat. Your body needs energy to keep it functioning at peak efficiency. You need nutrients including vitamins, minerals and protein to help build and repair muscles and keep cells free of toxins. You should eat a healthy diet from all the major food groups and include enough complex carbohydrates to provide the energy you need. Drink plenty of water before, during and after a workout to replace lost water due to sweating. 
You should not start a workout when you are hungry. You will not have the energy or nutrients needed to maximize your workout. Low blood sugar resulting from fasting can cause you to feel weak, and in some cases, lightheaded. If your blood sugar is very low,  you could even lose consciousness for a brief time. This can be dangerous. Don’t fast before a workout. About one hour before a workout, eat foods that have a high  glycemic index, such as fruits, whole grain breads and pastas. Avoid eating too much fiber before a workout because it can make you feel sluggish. Select quick digesting foods that are rich in carbohydrates. 
Keep your body hydrated and fueled during high intensity workouts that last 45 minutes or longer. Keep a bottle of water handy and drink from it frequently during your workout. Sports drinks with electrolytes are also a good choice to replace salts and minerals lost through sweating and to maintain the electrolyte balance in your body. A granola bar is a good choice for a quick snack if you feel hungry during your workout. 
After an intense workout that lasts more than 45 minutes or longer, you will need to replenish your protein and sugar stores. A high protein peanut butter sandwich, 8 ounces of water and a banana can provide your body with the vitamins, minerals, protein and carbohydrates necessary to repair tissues and recover from a strenuous workout. Yogurt, natural fruit juice (no added sugar) and some nuts, such as walnuts or almonds, granola or sliced fruit can help replenish depleted nutrients.  

For information about what you should eat for energy, see:
WebMD, What to Eat Before, During and After Exercise, by  Kathleen M. Zelman, MPH, RD, LD

Filed under diet, energy, exercise, health, nutrition

Kickboxing Your Way to a Fitter You

03/23/2012

Photo Credit: ashs CC-BY-3.0



Kickboxing has become more popular in recent years with gyms offering classes and people lining up to kick their way to a leaner, stronger body. There are instructional videos on the Internet and available for purchase. Many late night infomercials offer variations of kickboxing workouts to sleepless viewers. Many of the most popular kickboxing-style exercise DVDs and gym programs combine a high-intensity aerobic workout with punching, kicking and blocking m moves. These exercises help to build strength, flexibility, endurance and confidence. Kickboxing style exercise is not for everyone, but it couldn’t hurt to give it a try. A kickboxing class at a gym is a fun way to get fit in a group with a competent fitness instructor to guide you all along the way. 

Most routines in kickboxing are designed to be against an imaginary opponent, but some classes are designed where the members spar with each other or kick a heavy bag. You can burn more than 400 calories per hour in a kickboxing class. Get a checkup at your doctor’s office and tell him or her that you want to take a kickboxing class. If your doctor gives you a green light, join a class for beginners. Introduce yourself to the instructor and get a list of equipment you may need for the class. Come prepared to get a serious workout that will leave you feeling exhausted but confident. 

Filed under endurance, exercise, fitness, flexibility, kick boxing, strength

Are Toning Shoes For You?

03/21/2012

Toning shoes are popular among many walkers, joggers and runners. Some makers claim that toning shoes can firm and tone your legs while helping you to burn more calories to lose weight. Makers of toning shoes claim their shoes are designed to simulate walking barefoot or walking on uneven terrain to make your leg muscles work harder with ever step. Do toning shoes really firm, tone and strengthen your legs while helping you to burn more calories? 
According to the Mayo Clinic’s Edward R. Laskowski, M.D., there is no evidence to support the claim that toning shoes give you a better leg workout or help you to burn more calories. Dr. Laskowski stated that there is no harm in wearing the shoes and wearers may benefit from wearing the shoes if owning and wearing a pair causes them to increase their physical activity. 
Photo Credit: Steve Ling CC-BY-2.0
The American Council on Exercise (ACE) conducted a study to test the effectiveness of toning shoes. ACE tested the comparative effectiveness of toning shoes against regular walking shoes and found no evidence to support the claims that toning shoes burn more calories, tone or strengthen muscles. Researchers stated that if owning a pair of toning shoes provided the wearer with the motivation to get more exercise generally, then the shoes provided some benefit. The ACE study did not address the potential effects on the wearer’s balance due to the unstable design of the shoe sole.
The bottom line on toning shoes seems to be they provide no additional benefit to the wearer when it comes to burning extra calories or strengthening and toning leg muscles. If you like them and owning a pair motivates you to get more exercise, that is definitely a plus for these shoes. 

Filed under balance, exercise, shoes, walk, workouts

Make Exercise A Habit

03/17/2012

Photo Credit: LocalFitness.com.au

Daily exercise does not have to be a chore. It can be a fun part of your daily routine, which can help you lose weight and get fit. You don’t have to stick to a strict schedule, but you should try to incorporate physical activity into your daily routine. You don’t need expensive equipment or a pricey gym membership. Even a few minutes of exercise every day can make a big difference when it comes to feeling fit and losing weight. Make exercise a habit by making it part of your life.


Exercise by doing things that you enjoy and commit to your exercise time. If you enjoy the park, walk or ride a bicycle in the park two or three times each week. Involve others in your exercise time. Take the kids to the park with you and play a game of touch football. Commit to taking your kids or a friend to the park every week. You will spend valuable time with your friends and family and get the physical exercise you need to stay fit. Your commitment to physical exercise should be a priority in your life. Don’t reschedule your exercise time to do something else. Schedule other events around your exercise time.

Exercise in the morning before everyone else is awake. People who have small children or school age children know how hectic mornings can be. Once the kids are awake you may not have time to exercise or it will slip your mind as you try to help your teen find her favorite pair of shoes before school. It’s easy to make excuses and find reasons not to exercise when the house is buzzing with activity. Take some quiet time early in the morning just for yourself and do some sit-ups, push-ups, stretches, Pilates or yoga. Invest in some free weights, resistance bands, an exercise ball, a treadmill or a stationary bicycle so that you have your own mini gym at home. 

Make exercise after work part of your daily routine. On your way home from work, stop at the gym for a 30 minute workout or half an hour on the treadmill. Once you get home, it will be more difficult to convince yourself to go out again. Simply make that stop at the gym a normal part of your day. You may be tired after work, but exercise can help you feel more energized and the endorphins released by your brain will improve your sense of well-being. You will leave the gym feeling better than when you walked in after work. 


Filed under exercise, fitness, fun, health

Resistance Band Workouts for Beginners

03/15/2012

Photo Credit: Velislav Panchev CC-BY-SA-3.0,2.5,2.0,1.0

Resistance bands can be used to exercise the whole body, arms, legs, back, abs, shoulders, and chest. There are some basic exercises that beginners should master before moving on to more strenuous resistance band workouts. A personal fitness trainer can help you choose a set of bands that will work for you and instruct you on how to use resistance bands effectively. Resistance bands are easier to use than exercise machines or even free weights. The level of the workout depends on how much effort you apply in stretching the band. You can also be more creative in your workouts using resistance bands. You can pull resistance bands from different directions and use with the arms, feet and legs. A great exercise for the biceps and forearm is to stand on the band with one foot and curl your bicep by stretching the band upward. Attach the resistance band to a door, a wall or to a heavy piece of exercise equipment, and use with the legs or to push down with the triceps. Resistance bands are versatile and effective for strength training. Before using resistance bands, warm up with a few minutes of cardio and some stretches. 
Perform a few chest presses with your resistance bands by looping resistance bands around a stable object or attaching them to a wall mount. Hold the handles in each hand with your elbows bent, back toward the wall and your forearms parallel to the floor. Step away from the wall just enough to take up the slack in the bands. Tighten your chest muscles and then press your arms out in front of you in a straight line. Relax and bring  your elbows back to your sides. Avoid locking your elbow. Do about 10 to 15 repetitions. Don’t forget to breathe out when you push forward and breathe in when you return to the start position. 
Bicep curls are performed using a resistance band by standing on the band with both feet and pulling the band using the handles. It may be easier for beginners to stand on the band using only one foot. Grasp the resistance band handles with your palms facing upward. Curl your arms up just as you would if you were using dumbbells. You can alternate curling one arm and then the other or both at the same time.  
Do some squats using resistance bands by standing on the band and holding the handles near your shoulders with your elbows bent and close to your sides. Begin with a medium resistance band and advance to a heavy resistance band, if the medium band does not offer enough resistance. Lower your body to a squat position and hold it for a few seconds. Return to a standing position, but keep your hands at your shoulders, grasping the handles of the bands. The band will offer resistance against your legs as your stand up and help increase the strength of your arms. Do 10 to 15 repetitions and increase the number of repetitions as you grow stronger. 

Filed under exercise, fitness, resistance bands, strength training

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