Exercising Tips

Causes of lower back pain

Causes of low back pain: Low back pain is usually triggered by a combination of overuse, injury or strain to the muscle ligaments and or discs that support a person’s spine. Other causes of lower back pain could be caused by pressure to nerve roots, herniated disc, osteoarthritis, spondylolysis, spondylolisthesis, spinal stenosis, fractures, scoliosis, osteoporosis or compression fractures. Less common causes of lower back pain could be ankylosing spondylitis, bacterial infection, spinal tumors, paget’s disease and Scheuermann’s disease. Pelvic inflammatory disease, aortic aneurysm, peptic ulcers, gallbladder disease, pancreatitis, urinary tract infection, kidney stones and prostate disease can also cause lower back pain. Please seek medical attention if you have any of the following symptoms: back pain with chest pain, pain or a feeling of squeezing or heavy weight on the chest, you have had a recent severe injury to your back and now you have loss of bowel or bladder control, weekness in the legs, tingling or numbness in the leg, buttocks, or genital area and if you have moderate to severe pain in you back immediately following an injury seek medical attention right away.

Hypertension can be Relieved by Proper Exercise

Having the right exercise program can be a healthy way to keep in shape, as well as reduce hypertension. A regular exercise routine can get blood flowing. It will take anywhere from a month to a few months to see the actual results on the monitor.

Healthy heart exercises can get the heart pumping, as well as reducing the chances of suffering from hypertension. A good exercise program can also keep weight manageable.

Aerobic exercise fits into the heart healthy exercise category. It is an energetic exercise that can raise the heart rate. Aerobics can include many types of exercise. These include walking, running and riding a bicycle, just to name a few.

Keep in mind that an exercise routine will only help if you are consistent and do not give up. If you find it hard to stick to a routine, try parking in the furthest space and walk into work or the mall. You can also take the stairs instead of the elevators. Remember that as long as you are getting some type of exercise, you can improve your heart’s condition.

Scoliosis physical therapy

Scoliosis physical therapy can be a very important part of improving your overall health and reducing the pain and discomfort associated with scoliosis back pain. After you have been diagnosed with this condition you will want to speak to your physician in length about physical therapy, massage therapy, exercise programs or any other treatments he/she feels would be best for your medical stature. If you and your physician decide scoliosis physical therapy is a good place to begin, then you will want to ensure you follow all instructions and precautions subscribed by your physical therapist to ensure injury prevention. Your physical therapist will most likely give you a scoliosis exercise program to complete at home along with a schedule he/she would like you to follow to aid in scoliosis back pain relief. Your beginning exercises will most likely only be specific stretching techniques, then progress to muscle toning and strengthening exercises. Don’t get discouraged if you feel you are not progressing very quickly, not all benefits of an exercise program will be obvious right away. Your muscles had gotten used to the way things were and will take some time to change.

Tips on Exercises that Strenthen the Legs

For the purposes of strengthening the legs for a sports; there should first be a conditioning of the muscles in order to achieve speed, strength and a full range of motion. Because athletes do a lot of bending, kicking, and jumping in sports such as basketball and football, incorporating excessive that strengthen the legs should be a main focus in the workout regime. Two types of leg strength exercises used by some athletes for the purpose of increasing muscle strength is Isotonic and Isometric.

Isotonic Exercises:

Isotonic exercises utilize a controlled contraction of a muscle. Tension is consistently held during an isotonic exercise. A popular form of Isotonic exercise is weight lifting.

An Isotonic exercise, such as weight lifting, helps to develop muscle tone and joint functioning, all important factors when strengthening the legs.

Isotonic exercises are characterized by two types of contractions, concentric and eccentric. With the concentric contraction of an isotonic exercise, the tension on the muscle shortens.With the eccentric contraction the muscle lengthens. To strengthen the leg muscles, the usage of machine leg weights that isolate the leg muscle and build and strengthen it are beneficial.

Isometric Workouts

Healthy Heart Exercise

Whether you have been diagnosed with heart problems or just want to prevent them, exercise is very beneficial for heart health. What type of exercise Is best? Here is a list of healthy heart exercise taken from Medicinenet: Exercise can be divided into three basic types:

* Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.

* Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing.

* Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended. (See below)

Before you start any heart healthy exercise program check with your doctor to make sure it is safe for your condition and don't overdo it at first. Walking is one of the safest heart healthy exercises and it doesn't require special equipment. So get a buddy and start a walking program.

An Isometric exercise is performed by pushing against something that doesn't move for resistance. Isometric workouts are a great way to tone the muscle and increase stamina.

For the purpose of sports conditioning, Isometric workouts are most beneficial when accompanied with an aerobic and strength training regimen. In an Isometric workout to strengthen the legs, the focus will be on the tone and the strength of the quadriceps, the glutes and the hamstrings. A few Isometric leg exercises include the Isometric Wall Chair, The Isometric Straight Leg Hold, and The Isometric Leg Curl.

1. Check your fitness level

It's always wise to ask your doctor's advice before starting any kind of exercise program. At the very least, have your pulse and blood pressure checked, and get your doctor's approval for the sort of program you have in mind.

2. Make an exercise plan

Don't just jump out of bed one morning and jog your butt off.

Sit down and make a realistic plan

Use a diary to record the details

Adopt a gradual approach

e.g. Week 1, two sessions. Week 2, three sessions. And so on.

Plan to review your progress after (e.g.) one month.

3. Find an exercise buddy

Exercising on your own requires huge self-discipline. Make it easier for yourself by finding a friend or neighbor to exercise with. Alternatively, or in addition, join an exercise class that is right for you. But don't allow yourself to be pushed into something that is too strenuous.

4. Types of exercise to choose

Walking

Walking is great. No expertise or equipment is required, you can do it anytime and it's free! What's more, provided you do it regularly and for long enough, walking can be just as beneficial as any of the more vigorous activities (like jogging etc).

How to start

Take a 10 minutes walk, twice a day.

Gradually extend yourself

Walk every day

Walk longer

Walk faster

Walk and swing your arms at the same time

Walk up one or two gentle slopes

Walk up steeper slopes

Ideally

Aim to walk briskly (swinging your arms) for 30 minutes, each day. This should include at least one reasonably steep slope. Please note: This may take you several months to achieve, so don't be in a hurry. Remember, exercise is for LIFE!

Swimming

For most people, especially those who are very overweight, swimming is even better than walking.

How to start and then extend yourself

Similar to walking, start by going to the pool twice a week for a gentle 15 minute swim. Gradually increase the length of your swim, and your work rate while in the water. Aim to build up to about 30 minutes a day, or 45 minutes twice a week.

Cycling/cycle-machine, or Jogging

Your aim is the same as for walking or swimming. Start with a short easy routine - 10-15 minutes per day and gradually work up to about 30 minutes a day. Gradually increase your work rate, without ever straining yourself. If jogging, please invest in a good pair of running shoes that offer cushioned support.

Exercise or Aerobics classes

These classes can be great fun. Moreover, many fitness centers offer a variety of classes to suit a variety of fitness levels. Definitely worth checking out!

Exercise at home

If you can't get out, or if the weather is bad, organize an indoor exercise routine for yourself.

An easy exercise & stretch plan

Head and neck circles

Stand up straight. Without moving your shoulders, slowly move your head and neck in a wide circle. Do this half a dozen times.

Arm swings

Stand up straight with legs apart and both arms stretched straight out in front of you, at chest level. Without moving your hips, swing your arms (parallel to the floor) as far to the left as you can - and then to the right. Do this 20 times.

Shoulder circles

Stand up straight with legs apart and arms at your sides. Without moving the rest of your body, circle your left arm backwards. Repeat this with your right arm. Do this half a dozen times.

Forward stretches

Stand up straight. Place hands palms down on the front of your thighs. Keeping your legs straight, lean forwards and slowly slide your hands down your legs, as close to your ankles as possible without straining. Then move them back up your legs and finish by holding your arms straight up above your head. Repeat this half a dozen times.

Side stretches

Stand up straight, with legs apart and arms at your sides. Without moving your legs, slowly bend sideways to the left, allowing your left hand to slide down the side of your leg, as far as possible without straining. Slowly return to the start position and repeat on right hand side. Do this half a dozen times per side.

Leg swings

Stand up straight with your weight on your right leg. Place your right hand on a chair or table, for support. Swing your left leg forwards and backwards, in a pendulum motion. Do this 20 times, then repeat the exercise with your right leg.

Thigh stretches

Sit on the floor with your legs stretched straight out in front of you. Place your hands on the top of your thighs and slide them down your legs as far as possible without straining. Return to the start position and repeat 10 times. Keep the whole exercise as slow and as relaxed as possible.

Leg raising

Lie on your stomach with your legs straight and your arms by your sides. Slowly lift your left leg off the floor, as high as possible without straining. Do it slowly - do not jerk your leg upwards. Then slowly lower your leg. Repeat the exercise with your right leg. Do this half a dozen times, per leg.

Running on the spot

Stand up straight with arms relaxed. Run on the spot for 2 minutes. As you do so, try to keep the whole of your upper body as relaxed as possible. Allow your arms to bounce freely at your sides.

Dance to music

As an alternative to running on the spot, put on your favorite CD and get moving! But avoid jerky movements. Try to move easily without straining your muscles.

Warning!

Never overdo exercise!

Exercise shouldn't be a temporary fad. It should be something you do for life.

The secret is: A little and often!

Use your common sense and avoid trying to do too much, too soon.