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Ankylosing Spondylitis: Stretches & Exercises – Health Essentials

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The last thing you’d like do when stiff and pain-prone is move. Exercise is what you need to get better and feel better when you suffer from ankylosing Spondylitis (AS) which is an inflammatory arthritis that can affect the spine as well as joints.

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A regular exercise routine is an essential element in AS treatment, according to the sports medicine specialist and rheumatologist Ahmed Elghawy, DO. It helps prevent lower back stiffness and pain. It also assists in maintaining the range of motion which means that AS does not limit your ability to perform everyday tasks.

Dr. Elghawy reveals the most effective exercises to treat ankylosing Spondylitis as well as what you should do if you’re experiencing symptoms of AS flare.

How can exercise benefit people who suffer from ankylosing spondylitis?

Exercise is the foundation of AS treatment and comes with a variety of advantages. Make sure to incorporate a variety of exercises to help improve your

  • The strength of your core. The muscles in your the torso (or core region) assist in keeping your spine in a straight line. Strong core muscles can ease lower back discomfort according to Dr. Elghawy. “The rib cage is what stabilizes the upper back however the lower back isn’t supported by that rib cage. It’s also where many are most in pain.” Concentrate on strengthening your abdominal muscles to give greater stability to the lower back.
  • Flexibility of the spine. If AS progresses joints of your lower back might join or fuse. If this happens, it restricts your movements. Exercises that stretch your muscles help keep your spine’s flexibility , and maintain a good posture.
  • Balance. Some people with AS use steroid medication for a long time. This increases the chance of developing osteoporosis and weakening the bones, which could cause fractures. Balance training can help to avoid falls that break bones.
  • Health of the heart. Autoimmune conditions like AS cause ongoing inflammation. The inflammation increases the likelihood for developing heart diseases. To combat this, add cardiovascular exercise in your fitness routine. It helps improve lung and heart function. Plus? It will ease the pain and boost your mood.

What exercises are suitable for ankylosing spondylitis?

The most effective exercise for AS is one that you love. Since there are many possibilities there are plenty of options, you don’t have to choose something that makes you bored.

For example, walking is easy and cheap and you can practice it in many different situations. You can exercise by yourself, in the group setting or even with a friend or a neighbor or with anyone else who is most enjoyable for you.

“Find an exercise routine that you enjoy so it will be more easy to stick to the program,” advises Dr. Elghawy. “Try several different exercises to find out what you enjoy the most.”

Here are a few options which are particularly useful for AS:

Exercises for physiotherapy

The majority of healthcare professionals recommend physical therapy for ankylosing Spondylitis relief. A physical therapist is in charge as you perform specific exercises.

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Your chest wall, in addition to your spine. AS can cause stiffness in the ribs, making it difficult to breathe deeply. Physical therapy is a great way to learn stretching exercises that keep spinal flexibility as well as chest expansion, and the health of your lung, according to the doctor. Elghawy.

Pilates

Pilates is a type of exercise that concentrates on building strength and muscle by working in a controlled and slow method.

“It incorporates many different types of exercises into one program,” notes Dr. Elghawy. “It’s an excellent combination of stretching in conjunction with core exercises and exercises for your postural. Also, Pilates exercises are great for AS since it’s low-impact which means it’s suitable for joints that are safe.”

Other activities that build muscles with minimal impact include yoga, Tai Chi and weight-training.

Exercises for stretching

Be sure to include stretching exercises that can help AS the body, advises Dr. Elghawy. For instance, you could do exercises that you learned in physical therapy or practice slow-flow yoga, in which you do poses for longer. Another alternative? Traditional stretching exercises that focus on the neck as well as your back.

Neck exercises

The aim of exercise exercises to strengthen your neck to treat AS is to improve your range of motion Dr. Elghawy suggests. Try these movements to stretch your neck:

  • Place your chin in a tuck and place it on your chest.
  • Bring your ear to your shoulder.
  • Slowly turn your head slowly.

Back exercises

Muscles that are strong help you keep good standing, which is crucial when you suffer from AS. Core and back exercises for AS comprise:

  • Wall is sat. Sit against the wall and then lower to an upright in a sitting.
  • Plans. Get into a position that is similar to the way you begin a push-up. Hold the position.
  • Bridge. Lie on your back with your knees bent and your feet lying flat on the floor. Beginning with your pelvis, slowly raise your lower back towards the sky and hold.

Hydrotherapy

You can perform a variety of regular exercises within the waters. The benefit of aqua hydrotherapy for ankylosing Spondylitis is that it’s gentle on joints.

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“It’s ideal for those who do not have the same force,” says Dr. Elghawy. “Once the water exercises are easy and you can move on to land-based exercises.”

Exercise can make AS worse?

Regular exercise is essential to decrease AS symptoms and to maintain mobility. However, the type of exercise you are able to handle is contingent on your level of AS and your overall health.

“You may experience some discomfort when you exercise,” says Dr. Elghawy. “But it’s a signal to stop, and it could be an indication that you are experiencing an AS flare in the event that the disease is in an active phase and symptoms get worse. Do not engage in any activity until you consult your doctor. Discuss the pain you’re experiencing. Together, you’ll decide if you are able to safely complete the exercise.”

What are the most dangerous movements to avoid in the case of AS?

If you suffer from AS you should avoid vigorous high-intensity, fast-moving exercises such as martial arts and contact sports. Also, think about how AS has affected your balance and mobility prior to taking on a new activity that’s challenging.

Exercise is an excellent complement to any treatment with a medical AS treatment. It’s a safe way to alleviate AS symptoms such as fatigue, stiffness, and pain. It keeps your body robust and flexible. It could even reduce inflammation, which can make illness more severe.

The bottom line is: You cannot afford to be couch potato when are suffering from AS. When you start moving and start to feel the benefits, you’ll never ever want to stop.

What to Do If You wake up with a Stiff Neck Health Digest

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What to Do If You wake up with a Stiff Neck Health Digest

Your first reaction when you awake with tight neck would be to try to keep it in a straight line and try to avoid aggravating it, we be aware that the first thing you would like to do is to make the pain worse. However, introducing gentle movements into the neck region and stretching it slowly will result in positive results. The stretching of your neck will prevent your muscles from getting weaker when they are stiff. It can also assist you in recover and maintain flexibility in your neck as suggested by Spine-Health.

One of the most crucial things you can do is make your stretching simple and simple, in order to gently loosen your neck. Begin by stretching it back and then move it to the side. Begin by turning your head back towards the ceiling and feeling the stretch in your throat as well as your neck muscles. Continue keeping the position for 5-10 seconds. Next, turn towards the other direction of your body, facing downwards towards the floor and stretching to the back part of your neck. Then, apply an easy stretch along the neck’s sides by first bending your head towards one shoulder and then the other. In the end, do an arm rotation, rotating your head slowly over one shoulder, then in the reverse direction. Based on where your neck is hurting, certain of these exercises may be more difficult to master as opposed to others. make mindful of your body and perform the exercises at a slow pace.

Is Stretching Good For Lower Back Pain?

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Performing stretches for lower back pain can be an important part of a treatment plan for back pain. Stretched muscles are more pliable, and they are less likely to sustain injuries. This is important because less flexible muscles restrict joint mobility and can lead to sprains and strains. It’s important to be gentle with your stretches, however, as bouncing and jerking the body can cause damage to the tissues. Begin by stretching for no more than 30 seconds at a time, and build up to longer ones.

Read More About Is Stretching Good For Lower Back Pain

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More Things To Know About Is Stretching Good For Lower Back Pain

Should You Stretch With Lower Back Pain?

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Lower back pain can be caused by a variety of different things. In severe cases, it can radiate down a leg or affect bowel and bladder functions. Other symptoms include numbness and tingling in the legs. The pain may be permanent, or it may subside on its own. Regardless of the cause, it’s important to keep yourself active and stretch regularly. A gentle stretching routine can reduce lower back pain and help loosen muscles and joints. Often, it’s the fastest way to get relief. However, if you’re already in pain, you should always consult a doctor before beginning any new exercise routine.

Does Stretching Really Help Back Pain?

Gentle stretching for lower back pain is a proven way to reduce pain and relax the muscles and joints. It is an easy exercise to do even when you’re in pain, and it usually brings the fastest relief. Regular stretching can greatly reduce back pain, improve function and prevent future injury. However, it works best when combined with a good exercise program, such as strength training. As with any exercise, there is a risk of injury when performing stretches, but this risk is minimal when performed with vigilance under the guidance of a healthcare provider.

Can Stretching Aggravate Lower Back Pain?

Although many people think that stretching helps with lower back pain, some new research indicates that this technique may not be helpful in many cases. In some cases, stretching can actually aggravate an intervertebral disc injury. If you have chronic lower back pain, it may be necessary to seek medical treatment. When stretching, it is important to go slowly, avoid bouncing, and hold the stretch for 20 to 30 seconds. Repeat the stretch at least five times. You should also wear comfortable clothing and make sure you’re on a flat surface. You can also try stretches for your neck, shoulders, and upper back.

It was once believed that stretching was beneficial for easing back pain because it would release tight muscles before physical activity. However, this has now been disproved by many studies. Stretching is often ineffective for people with back pain due to nerve restrictions, so it’s important to consult a medical professional before beginning a stretching routine.

How Can I Ease My Lower Back Pain?

Gentle stretches are an excellent way to ease lower back pain. You can perform these exercises anywhere. They also help keep the back strong and pain-free. Below are three exercises that can help you stretch your back muscles. You should hold each stretch for at least 10 seconds, but you can go longer if you need to.

Hip tightness is one of the biggest contributors to lower back pain. Doing hip tightness stretches can help relieve pain in your lower back and hamstrings. To perform this exercise, lie on your back with one knee bent. Using your hands, stretch behind and over the bent leg. Then, pull the leg towards your chest. Alternately, you can stretch the other side of the leg.

How Often Should You Stretch for Back Pain?

There are several types of stretches for your back, and they can benefit you in a number of ways. To get the best results, make sure you stretch properly and wear comfortable clothing. Also, don’t stretch too far, and don’t bounce as you do the stretches. You should hold each position for at least 20 to 30 seconds before you stop. For maximum benefits, try doing at least two sets of stretches a day. If you experience pain during the stretching, stop the exercise and consult a healthcare professional.

Performing stretches can help alleviate your back pain and prevent future episodes. To begin, lie on your back and bend your knees. Hold this position for five seconds before rotating your legs towards the floor. Repeat ten times, and then you’ll have a stronger core.

Large drainage and road projects create traffic headaches in the Lake Area – KPLC

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Large drainage and road projects create traffic headaches in the Lake Area - KPLC

Lake Charles, LA (KPLC) We all desire excellent roads and drainage, however, the process of building can be a challenge to manage while in the road.

A few people have been up early, but clearly not at the appropriate time. The frustration is evident for those trying to travel to the north of Lake Charles.

Many complain about bad traffic because of road closures caused by closures due to the West Prien Lake Road and Weaver Road projects. The intersection between West Sale and Prien Lake Road is expected to remain closed until the end of December, weather permitting.

Resident Elisa Guillory is already up early, but she says it’s so hard to travel north.

“To shut down two important north-south roads isn’t the best solution,” she said.

Signs are intended to prevent people from taking Locke Lane as a shortcut however Guillory claimed that people were driving in the direction of the signage, and they have since been removed. Lake Charles Police were trying to stop speeders on Locke Lane, where the speed limit is 25 miles per hour.

Guillory stated that her primary worry is safety.

“People are late, and they’re unhappy. Sometimes, they speed up in an attempt get ahead, and this can be risky,” she said. “I’ve seen drivers driving in the middle or the roadway. In addition, they’re driving the wrong way into traffic and scooting around the traffic, which isn’t safe for children.”

Guillory is also of the opinion that greater public awareness would have been beneficial.

“Wish they’d had prepared us, so that people were aware they’d have to wake up earlier than usual and plan their routes. How will they arrive at their destination safely,” said Guillory.

The City and Calcasieu Police Jury are working on a collaborative project to broaden West Prien Lake Road, starting from Cove Lane to Ihles Road and to improve drainage and sewage drainage, and also add a sidewalk on one side, and an bike path to the opposite.

It is working on improving Weaver Road drainage and add sidewalks. The northbound lane on Weaver is shut which is causing traffic problems there. City officials are working together with the project experts and the contractors in order to modify the road closures currently in place, that are expected to provide residents relief.

Lake Charles Police Chief Shawn Caldwell encourages motorists to prepare for delays, particularly in the peak hours. He said they’re checking for unsafe driving practices and responding with warnings and tickets. Today, police issued nine warnings in writing and one ticket for speeding.

Below are some comments from the director of public works for the city and chief of police.

Stacy Dowden, City of Lake Charles Director of Public Works:


“The city is working closely with contractors and project engineers to modify the current plan for closure of roads. We’re also in touch with LA-DOTD who monitors the flow of traffic on state highways within the region. These data will aid in making changes regarding the frequency of the traffic signal at major intersections. We can understand the frustration of the public and we believe we can modify the timing of traffic signals and offer an amount of relief .”

Police Chief Shawn Caldwell, Lake Charles Police Department:


“Motorists who have to travel in the area are advised to leave an extra hour for their commute particularly when travel times are at their peak. LCPD is monitoring the roads for unsafe driving behaviors including speeding, and is addressing these issues via warnings and the issue of citations. .”

I tried this $25 Knee Pillow and My Sleep has Never been Better (Plus My Back Pain is Gone) Well+Good

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Through the Well+Good SHOP Our editors apply their decades of experience to work to choose items (from cosmetics to self-care, and even more) they’re sure you’ll enjoy. Although our editors are the sole ones to choose the items when you shop via our links could bring Well+Good an affiliate commission. Shop now! SHOP

As a weightlifter, runner and a jump rope lover I’m used to occasionally back strains, pains and discomforts. I often resort to my massage gun or lying leg cross stretch or an ice pack to temporarily ease the pain. Although there are plenty of pillows available specially designed to treat back discomfort, I’ve discovered the best results using knee pillows in the event that I’m struggling to fall asleep (and remain asleep). Recently I’ve relied on Luna’s orthopedic knee pillow ($25) and my sleep-in has never been more enjoyable.

Why do I am in love with it? The pillow is shaped to my unique knee shape and also aligns my spine and pelvis, thanks to the bilaterial u-dips as well as an ergonomic design. The pillow is constructed of a strong memory foam cushion, it supports my knees and keeps them from rubbing during the night, thus avoiding tension and muscle pulls. As a sleeper on the side who alters in a variety of positions during the night I have noticed that the pillow moves with me, and never loses its position. After three weeks of usage I’ve noticed less instances of back discomfort when I’ve done the squat and hip thrusts only hours prior to. Plus it’s encased in a white covering which is easily washable and removable (be rid of those annoying stains). For those who sleep hot the pillow doesn’t make me feel suffocated and the breathable fabric help keep my knees cool as I take a nap.

Knee pillows aren’t only good for back pain: They also alleviate sciatic nerve pain, says Rahul Shah MD, FAAOS, an orthopedic surgeon board certified who is based at New Jersey. “In regards to knee pillows specifically, they are able to improve the position of the legs in relation toward the pelvis” Dr. Shah states. “In this way, muscles that are tired or sore in those in the back leg (i.e. the muscles of the hamstrings and Sciatic nerve) or muscles located on both sides are also supported.”

There are many who is raving about this knee cushion. Nearly 7000 Amazon customers have given it five stars. One user wrote: “Since I’ve gotten this cute little bone-shaped pillow and my sciatic nerve problem has stopped to make me sleepy in the night! I’m a sufferer of spinal discs that are slipping like dominoes. I can be sure that this pillow has made a an enormous difference in my overall quality of life.”

“After suffering from discomforting “Sacroiliac (SI) Joint’ issues for a while I came across this orthopedic knee pillow here on Amazon and I decided to give it test,” shared another Amazon reviewer. “This basic pillow is amazing! It actually does what it says!

This Luna Orthopedic Knee Pillow is designed to be perfectly sized, and it keeps my legs in a proper alignment during my sleep, preventing the weight of my legs from pushing my hips into my SI Joint. It’s also well-shaped that it doesn’t fall off when I move my position throughout the night. This pillow is definitely worth the cost!”

In the end Luna’s Orthopedic Knee Cushion is a low-cost and affordable solution to put back the Sciatic nerve discomfort to the side.

Do you want to be the first to learn about the most recent (and most exciting) SHOP product launches discount, custom collections, discounts and more? Sign up and get the latest news delivered directly right to your mailbox.

Our editors are the sole ones to choose the products. When you purchase through our links could be rewarded with Well+Good a percentage.

A fitness expert offers the best way to live free of back discomfort – CNN

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Editor’s Note Take a seat with Dana Santas for a four-part series on how you can heal from and avoid low back discomfort. Santas is also often referred to for her role as the “Mobility Maker,” is an accredited specialist in strength and conditioning and the mind-body coach for professional sports. She’s also creator of “Practical Solutions for Back Pain Relief.” Here’s Part IV.


CNN“–

In many cases, following futile search for a magical cure for chronic back pain, people conclude that suffering from back pain is a part of life. However, living with back discomfort isn’t common and is not essential. This final installment in the back chronic pain program will help you to design your personal, long-term plan for maintaining back health and leading an active, pain-free life.

If you’ve followed our journey you’ll remember that in the initial post, we talked about the fact that back pain can be a personal experience, with various reasons and equally diverse treatments, but that research has demonstrated that exercise can provide the best way to achieve long-lasting relief. I also talked about how important it is to establish the mind-body connection, and harnessing the ability of breathing to not only stifle the pain but help restore the proper rib cage, the pelvis, and spinal alignment, which relieves the pressure away from your back.

In the first article we examined the reason your body requires moving to heal. I provided a number of exercises that you can try to figure out which one works for you. For those who suffer with sciatic pain In the third installment we specifically addressed exercises to ease sciatica.

Now is the time to develop an exercise plan that will last for the long haul to stay out of discomfort.

Important note: Before beginning any exercise program, it is best to consult your physician prior to starting.

Be confident in yourself

In the previous videos and articles throughout this collection, I’ve offered over a dozen workout choices, and I’ve encouraged you to test every one of them, and pay attention to your body and determining what ones have helped you get relief and help you regain mobility and strength.

In order to develop your long-term back health plan it is essential to remain in faith and build your intuition. Don’t be afraid of relying on your connection with your mind and body to help you select the appropriate exercises to incorporate into your daily routines and meet specific needs when your back periodically sends signals that indicate it needs extra focus or a different approach.

The signals could be as intense as the temporary recurrence of sciatica symptoms, or as soft as whispers of the back muscle that feels a bit off. Since you’ve invested time and effort to understand the body’s response to various exercises and methods In each case you’ll need to take a step back to what you have worked previously.

You must feel confident to take charge and be confident in your self-care!

Get daily exercise

There isn’t a passive method that can keep your back well. Because your body is built to move, regular workouts are the most effective preventive treatment. In addition to helping keep your body pain-free even as little as eleven minutes moderately exercising per day can help you stay healthier, according to research.

There are a variety of ways to get your at least 11 mins every day exercise. Since we’re focusing on the back health, it’s best to select three exercises from earlier articles in this series that gave you relief and incorporate these into your daily routine.

Because of the important role your breathing patterns play in maintaining your posture and alignment I strongly recommend adding breathing bridge exercises as one of your three exercises.

Your back-care routine will take only just a few minutes however, you’ll need to add another daily routine to help you achieve that minimum level. Try this 10-minute, bodyweight workout routine, or in case you’re just beginning to exercise and want to get back into the routine, my reboot your exercise routine can be helpful.

Be mindful when walking

It’s either as an addition or as part of your daily workout allotment I strongly suggest at least eight to ten hours of mindful, slow walking per day. When you walk be mindful of the synergy of the movements and the ability to breathe properly while walking.

Walking is an alternation and reciprocal pattern which means that when one side of your body is performing some thing else, it side is doing the opposite , creating the complete motion. This applies to both the lower and upper parts of your body as well as all those spinal muscles. spinal muscles. Proper foot posture and heel strike allows you to take on the force of impact and move your body weight in a way that is balanced and control. Arm swing is vital for a healthy walking pattern as it promotes healthy movements of the ribs in the same direction with every step, helping to increase the core, hip , and trunk strength that reduces strain in the spine.

Perhaps walking has been difficult to you previously, however, the muscles contributing to your back pain are at fault. When you train your gait to become an orchestra in motion, you’ll be able initiate and sustain a healthy, steady movement to avoid future discomfort.

For easy-to-follow guidelines to ensure proper walking mechanics take a look at the video that is at the top of this post.

Be accountable

Living pain-free doesn’t necessarily mean that you should stop doing your daily activities or depressing your pain using pharmaceuticals. It is essential to keep moving! Keep track of that you’ve sat for more than an hour and then get up, stretch and move around to reduce the strain that sitting has on back joints and posture.

Once you’ve found the best routine to keep you from pain and start to experience the benefits consistently and benefits, you’ll discover that you’re becoming more and more motivated to work out. It’s because your body was designed to thank your efforts to give it the nutrients it requires to stay strong and healthy. Exercise can affect our physiology by stimulating the production of feel-good hormones as well as decreasing the stress response. Just like everything that is enjoyable and results in positive outcomes it will make you want to do more of it.

I would encourage you to go through all the articles within the series to find exercises that are effective for you to build a successful self-care regimen that helps you get away from pain and helps you avoid suffering in the future. My goal in this series to equip users with the knowledge and resources to help you take charge of the health issues that plague your back and live more comfortably.

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Are you a sedentary couch potato? What happens when you are sitting all day? ruin your workout The Washington Post

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Are you a sedentary couch potato? Do this test of two questions to discover:

Did you exercise for 30 minutes this morning?

Did you have the luxury of spending the remainder of the day looking at your computer , only to lay down on the couch in the evening?

If you answered “yes” to both of these questions If you answered yes to both questions, then you are in the criteria of what is known as “an actively couch-topper.” This implies that, despite your efforts to exercise in the gym, you have a tendency to be lazy andcould have a risk of various health issues according to a massive new study that examines how people move or don’t move during the course of their day.

Its study included more than 3700 men and women from Finland and Finland, revealed that the majority of people trained for an hour however, they sat all the time, for 10 or 11 or twelve hours per day. They were the study’s active couch potatoes with their levels of blood sugar, cholesterol, and body fat were all raised.

However, the study revealed also, that both women who arose and moved about just a bit more often whether through gentle strolls or getting more physical activity, were considerably healthier than couch-bound.

The findings suggest that a 30 minute, daily exercise “might not suffice” to reduce the negative effects of sitting for long periods, according to Vahid Farrahi an assistant professor in Oulu’s University of Oulu and lead author of the study.

That is, if we do exercise, but do nothing but sit throughout your day it’s as if we haven’t exercised at all.

The good news is that few easy actions — literally or otherwise — could protect us from becoming a couch pet.


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The dangers of being the sedentary

The World Health Organization and other experts recommend working at a moderate pace for at least 30 minutes every day in the course of the week. Walking for a short distance is considered moderate exercise.

A large amount of scientific research shows that the half hour of exercise boosts our wellbeing, our spirits and livespan. The issue is how we will spend all the rest of 23 hours of the day.

“It’s only been in the past 5 years that people have started to realize how physical exercise doesn’t tell the entire picture,” explained Raija Korpelainen who is a professor of health and exercise within Oulu University of Oulu in Finland and co-author on the new study.


Super-short workouts can be extremely efficient

In the past studies looked at exercise and sitting independently, and tend to minimize or ignore things like jogging to the mailbox or grabbing an extra cup of tea.

For the latest study, revealed in July of Medicine & Science in Sports & Exercise, Korpelainen and her co-authors consulted the vast collection of information on nearly each child who was born Northern Finland decades ago. As they grew older, researchers monitored their health and lives and, when they were adults, requested that 3,702 of them wear a fitness tracker that was scientifically graded for at least one week.

The researchers could tell in six-second increments whether a person was sitting walking, strolling lightly or doing some exercise during the day. Since the trackers were measuring movements, standing counts as inactivity, just like sitting. Based on this data they were able to classify people quite bluntly, based on the way they moved.

The active couch potatoes who comprised nearly 1/3 of the people were the ones who sat most and sat for over 10 hours every day. They complied with the recommended guidelines for exercise and logged around 30 minutes in moderate activity. But after this they did not move.rarely moved up, having less than 220 minutes each day of minimal exercise.

Another group also worked out for 30 minutes before sitting for long periods. In between they would rise frequently and walked around. As compared to active couch potato They spent around 40 % more of their timealmost an additional 90 minutes per daywhich is what researchers refer to as “light activities.”

The third group was seated, without interruption, for as long as 10 hours. They also logged around an hour of workout every day.

The last group, which the researchers aptly called “the the movers” performed exactly as they did they did, working out for about an hour on a daily basis as well as moving for two hours longer than the couch potato group.

When the researchers checked these groups with people’s present health information The couch potato who was active were the most affected in blood sugar control body fat percentage, blood sugar control and cholesterol levels.

Other groups are much better off, and to the same extent, having significantly improved cholesterol and blood sugar control levels and 8 percent lower body fat levels than those who ate a lot of couch potatoes even though researchers examined the income, smoking, sleeping habits, and other variables.

Make a few more steps

The takeaway from this study is that, in the midst of a vigorous exercise routine, we should take the time tomove at a moderate pace and frequently cleaning, climbing the stairs, walking around the house, or simply being active, not sitting stationary. The ideal time in the study was about an hour or so of leisurely activity “but any additional activity will be positive,” Farrahi said.

Try to squeeze in more exercise. The study found that participants were able to benefit if they doubled their exercise time to 60 minutes all in all. However, as always, “do what you can,” Korpelainen said. Simply adding 15 or 10 minutes to the daily routine of walking will be beneficial she added even if you can not manage to complete an hour of fitness.

“The aim is to become sitting less often,” explained Matthew Buman, a professor at Arizona State University in Tempe who studies metabolism and movement but wasn’t in the study. “We can all decide on the best way to achieve this.”


Exercise improves brain function — and improves mental health

The study has its some limitations. It only examines people’s lives at a particular moment in time. The study also included Finns mostly Caucasians and all moderately active, which may not represent all of us and also did not include a totally highly sedentary group.

But, “it should nudge us to consider how we use your time” Buman said, and maybe rethink our spaces and lives so that we are more mobile. “Try to put the recycling bins and printer in a different room,” he suggested, “so you’ll have to walk up to the area.”

“I would like to remind myself to check in and check at the windows often,” Farrahi said. “The solutions do not have to be difficult,” he continued. “Keep things simple. Make sure you move more whenever you are able and in ways you like.”

Have a question about fitness? Email [email protected] and we may answer your question in a future column.

The issue of neck Pain and 5 Strategies to Address It Medical Daily

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The issue of neck Pain and 5 Strategies to Address It Medical Daily

Medical Daily

Headaches? Migraines? If you suffer from them Children may also suffer from them. The following article is from Arkansas Children’s Blog – ARChildrens.org

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Dr. Joe Elser, a pediatric physician and pediatric headache management expert within the Arkansas Children’s Hospital (ACH) explained “The reason that people experience headaches is due to an underlying headache gene. Like an asthma-related gene cancer gene, and a diabetes gene, there’s the headache gene. For every person I’ve visited for headaches I can guarantee that you’ll find the grandparent, parent or an aunt or uncle in the family] who suffers from headaches.”

Elser himself, who suffers from migraine himself, has researched the causes and treatment options for headaches as well as migraines for more than 30 years. Since 1987 since his Neurology headache clinic at ACH was created, Elser and the ACH specialists have treated hundreds of patients in need of relief. Eye conditions, allergies or stress are usually blamed for the occurrence of headaches however the gene responsible for headaches is the true cause. Alongside misunderstanding the causes of headaches one of the most common misconceptions is that children aren’t able to get headaches and migraines.

“If there is a family background present and children start complaining of headaches Take the issue serious,” Elser said. “They’re doing nothing to escape from school. The students aren’t trying to escape from things.”

It’s crucial to take any child’s complaint of headache serious, Elser advised parents not to be concerned about it. headaches or migraines can be a sign of more serious illnesses. Children who experience frequent or extreme headaches typically fear the worst, however having a brief conversation with their child regarding the symptoms they experience is often enough to determine if they suffer from migraine and start the treatment process. The doctors at the headache clinic can help families avoid costly brain scans if they are possible.

The study of migraines is difficult , even for adults. A blood sample is enough to detect diabetes and other ailments, but there is there is no test available for migraines. Finding out if children suffer from migraines or headaches that are severe enough to require treatment can be difficult since young children have difficulty communicating their pain in words. Children who experience recurring headaches might not be aware that their symptoms are not normal. In young children, migraines become more common during the early stages of adolescents, between 10 and 13 years old. However, the youngest patient Elser taken care of for migraines was just nine months old.

Are you experiencing headaches, or is it migraine?

Health professionals employ these indicators:

If you have a headache, it’s

  • moderate to intense in intensity
  • can last for up to 472 hours.
  • is often accompanied by nausea or vomiting
  • or is a or includes,

Then it’s the result of a migraine.


Even if the headache doesn’t fit the requirements, it could still affect the child’s quality of life.

Treatment for Relief

“It’s thrilling to witness the progress regarding the management of headaches,” Elser said. “Not just medications but biofeedback and stress management, there are many ways to control the symptoms.”

The headache gene can cause people to be more susceptible to triggers such as caffeine chocolate, or stress, and so the team of ACH suggests a range of strategies to relieve pain, such as:

  • Healthy eating
  • Well-rested and sleeping
  • Exercising
  • Drinking water is essential.
  • Utilizing a variety techniques to reduce stress

Also, our specialists in headaches try to allow children to continue to indulge in chocolate without getting migraines instead of avoiding chocolate altogether. Talking to your child can help our experts come up with strategies that accommodate the child’s particular situation and preferences.

In those instances when you require immediate relief, Elser said it’s best to locate a space that’s cool and calm and to try to get some rest. “For an actual migraine the body’s strategy to heal itself is to go in a state of sleep.”

One of our main goals here at Arkansas Children’s is to give children more time to be children. This means the treatment of headaches as well as migraines by providing the same degree of care we give break a bone or a congenital handicap. Elser stated that If a child suffers more than two or one headaches every week, or suffers from headaches that are so severe it forces them to not be able to do the activities they love It’s worth a visit to the ACH’s Headache Clinic.

Ask the Doctor: Flu shots, B12 vitamins, scoliosis – WNDU

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Ask the Doctor: Flu shots, B12 vitamins, scoliosis - WNDU

SOUTH BEND, Ind. (WNDU) – Dr. Bob Cassady from the South Bend Clinic joins us every week on 16 News Now at Noon to answer your medical questions.

Question #1 (from Debra): “How long after having COVID should someone wait to get the flu shot?”

DR. BOB: The healthcare community has a lot of experience giving more than one vaccine at once.

When we give vaccines to infants, they often receive a few shots that contain vaccines against over five different organisms.

The CDC guidance recommends giving COVID vaccines regardless of the administration of other vaccines. Thus, general understanding would say you could receive flu vaccine and COVID vaccine at the same time.

Because COVID vaccines were developed more recently and there is not a hard and fast time that you must get the COVID vaccine and the flu vaccine, it would be reasonable to space them out a week or two.

If you think you may not follow up, it may be better just to get them the same day.

Question #2 (from Shauna): “My friend started taking B12 vitamins every day and has lost a lot of weight. Is that a coincidence, or do those pills actually help with weight loss?”

DR. BOB: Vitamin B12 is a very important vitamin for our health.

For people who are eating a varied diet of fruits, grains and meats, deficiency is uncommon. I am not aware of Vitamin B12 supplementation in people without B12 deficiency influencing weight loss.

It is possible if someone is deficient and they start taking B12 that they will feel better, which will help them exercise and diet more to lose weight.

However, I would not generally recommend taking B12 with the sole goal of losing weight.

Question #3 (from Erin): I have scoliosis and I also have a sciatic nerve down my left leg. Are the two related, and is there anything I can do to help with the pain?

DR. BOB: Scoliosis is an abnormal sideways curvature of the spine. It is common and ranges in severity.

Most people have only mild curvature, while some people can have a moderate or severe case. Scoliosis can increase the risk of chronic back pain or problems like sciatica.

For most people, we would treat this problem the same as if you did not have scoliosis. The treatment of sciatica is typically physical therapy and anti-inflammatory medicines.

If some had severe scoliosis, it is possible that different surgical options would be considered to treat back pain.

American Chiropractors Directory and News