Month: June 2019

Are You Wheelchair Bound ? Easy Wheelchair Exercises You can Do While Sitting

Being in a wheelchair does not mean you have to active. Even if you are in a wheelchair, if you have the will to stay in shape, then we’ve got the routine for you. Not all of these techniques are suitable for everyone. So, pick and choose or adjust them a little depending on your personal functional ability. This article is not to be used as a replacement for any medical advice from a physician. These are just some tools to ensure that you maintain your strength, endurance and overall functionality. Everybody has a unique situation and you never want to over exert yourself; it can result in further injury. However, there is a little something for everybody in this routine, so don’t fret. If you incorporate these exercises into your routine 3 to 5 times a week, you will get the hang of it in no time. Be sure to pump your brakes, stay seated and stay tuned.

Stretches

​First, we will be going over a few stretches. These are perfect for warming up for a work out or just casually throughout the day to stretch your muscles.

1. Downward Reach

For this stretch, make sure you’re are in a straight up position in your chair. Now, simply reach down towards the ground, with one arm after the other. Do this for about 10 seconds to start off.

2. Shoulder Shrugs

For this stretch, shrug your shoulders up and down. You want to be sure that your arms are extended straight down to the side of your chair as you do this. I recommend doing this stretch for about 15 seconds.

3. Arm Crosses

For this stretch, grab your right elbow with your left hand, and push your elbow to where your right arm is stretched across your chest. Hold this position for about 5 seconds and do some deep breathing, while you are there. Then you want to switch sides and do the same thing with your left arm.

4. Twist Side Stretch

For this stretch, take your right palm and place it on your left knee. Now, push down with your right hand and look behind you to the left. Hold this position for about 5 seconds and then do the same on your right side.

5. Chest Stretch

To do this stretch, lean back and open up your chest. Raise your arms up and out to the side, fully extended. Hold this position for about 10 seconds.

6. Touch the Sky

For this stretch, you are going to raise your arms up on both sides as if you were trying to touch the sky. You want to inhale as you are going up and exhale as you are coming down. Continue to do this for about 15 seconds.

Depending on how you feel, you may want to do a bit more stretching. That isn’t a problem. Just go through the list another time or as long as it takes. Next, we will give you some exercises that you can do, while remaining in your wheelchair.

Arm Circles

​To do this exercise, begin by reaching down with your right arm. Then just move it around in a circle, while leaning to your right side. Then stop and begin doing circles again, but this time counterclockwise. Do not overdue it, lean as far as you can. Do this for about 10 seconds on each side.

Forward Reach

​For this exercise, stretch out your right arm as if you were reaching for something. Reach out as far as you can, then quickly switch to your left. Now, you want to go back and forth between arms at a fairly quick pace. Do this exercise for about 10 seconds.

Shoulder Press

​To do this exercise, start off by having your arms out to the side at about a 90-degree angle. Now, raise you arms up over your head towards each other (when they are up it should look like you are a super hero). After that you simply want to pump your arms up and down; each time you come down coming back to the 90-degree angle. If you are able, then you can add dumbbells to this exercise, but be careful. I recommend starting off with reps of 10 in this work out technique.

Bicep Curls

​To begin this exercise, put your arms in front of you in a 90-degree angle and then lift them up towards your chest. You can do this one arm at a time or with both. You can also add dumbbells to this exercise as well to raise its intensity. If so, I recommend doing it one arm at a time, so that you can use one arm to stabilize yourself. You should this exercise in sets of 10.

Triceps Dip

​To start this exercise, you want to hold your elbows up high to your side. Then push down with your arms, extending them towards the floor. After that, lift them back up to the original position. Do this for about 15 seconds and you should feel it in your triceps.

Lateral Raises

​To start this exercise, hold your arms down at your side. Then lift them up and out to the side of your body with your forearms pointing forward and your elbow at a 90-degree angle. Make sure that you are at about shoulder level. After that lift your arms up and down at your side. This exercise is great for deltoids, which are at the top of your shoulder. I would do this exercise in 10 second intervals.

Sit Jogging

​To start this exercise, put your elbows in a right angle. After that start with a nice jog, while still in sitting position. If you can move your legs at all do so, but if not just move your arms. Do this for about 20 seconds. This is mainly a cardio exercise to get your heart rate going.

The Heisman

​To do this exercise, begin by extending your right arm straight out to your side. Now, lift your left arm and extend it across towards your right side as far as you can. After that you want to swiftly move your arms from the right to the left; back and forth. Do this as quickly and smoothly as you can for about 10 seconds.

Row Boats

​To do this exercise, start by having your arms extended out in front of you. Then, you want to pull back, bending at the elbow and squeezing your shoulder blades together. Your elbows should be at about shoulder height. You are also able to add a resistant band to this exercise to make it more difficult. This exercise is very beneficial to your upper back, shoulders and biceps. I recommend doing these in sets of 10.

Jumping Jacks

​To begin this exercise, extend your arms out to the side. Then simply do arm jumping jacks, going up and down at a steady pace. I would do this for about 20 seconds per set to get the best results.

Cross Punches

​To begin this exercise, get your arms up, keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.

Push Ups

​To do this exercise, place your arms to the side and your hands on either your wheel or your arm rest. Double check that your wheels are locked by the way. Now, slowly push up, raising your butt off of the chair and sit there for a few seconds. Go back down to the sitting position and then do it again. I recommend doing this exercise 10 reps per set. You may need to start a little bit lower at first.

​These are a range of great exercises that should be able to help anybody stay in shape. Whether you are in wheelchair permanently, or you need to keep your range of motion for when you are out of it. This routine gives a little something for everybody. If you feel too much pain during any of these exercises, then slow down or even stop if you need to. Just remember, it will get easier with time.

Home Workout Equipment for the Upper Body: Pull Up Bars

Home Workout Equipment for the Upper Body: Pull Up Bars and Dip Bars

Working out at home can save you a lot of time and money. It is difficult to commit to constant visits to the gym at times. Work, school, and parenting can all limit your exercise time. When you have equipment at home, you can easily sneak in a short workout between your daily activities. Pull up bars, and dip bars are great assets to add to your workout routine. Furthermore , they can be used in many living environments. They are small enough for use in an apartment, as well. You can build up strength in several upper body muscles making it easier to reach your workout goals. No gym membership necessary.

You can workout most of your major muscle groups at home without equipment and only your bodyweight. However, working out your back without any equipment can be challenging. This is where pull bars and dip bars come in handy. Although it is a piece of equipment, you will still be using only your bodyweight for resistance.

Convenience

When you have limited time or are on a budget, you must get creative with your workout routine. You can easily install most pull-up bars in a doorway. Others are portable and work in various outdoor areas, such as the park. If you travel for work, you can take your pull-up or dip bar with you for a workout on the go. Lastly, just in case your are shy,  a pull-up bar lets you get your upper body strength training done in the privacy of your own home, as well.

Varieties

There are some excellent new versions of the pull-up and dip bar. You can opt for the traditional one to put in your doorway or try out the new portable styles. If you have the space for larger equipment, you can choose a pull-up and dip station. To use the doorway pull-up bar, you need a sturdy door frame. Check to make sure nothing is loose; otherwise the weight can cause you to fall. You can hurt yourself and damage the door frame. So check for

Freestanding pull-up and dip bars are large pieces of metal equipment that simply sit on the floor in your home. These work well if you are building a large home gym for daily workouts. These usually have adjustable bars, making it easy to get a targeted and comfortable workout.

Portable pull-up and dip bars are perfect for individuals on the go. You can attach them to trees or poles outside. You can work out at home or add strength training to your outings. Fit your strength training into a family day at the park or pack your bar for a business trip. This ensures that you never miss a chance to work on your goals.

Your Body is Your Weight

Dips and pull-ups help you use your own body weight to get in shape. This means you need less equipment to get the same results. If you are not ready to spend a lot of money on equipment, a pull-up and dip bar is a great starter piece. It also takes time to build up your strength, making these bars a long-lasting part of your workout routine.

Getting Started

Many people shy away from bringing home workout equipment because they are not sure how to use it. You do not have to depend on a gym to get healthy. It can help to join a gym short term or take a few sessions with a personal trainer, however. This gives you a chance to learn how to use your equipment safely and efficiently. There are many helpful guides online to help you learn about the use of a pull-up bar, as well. Pull-ups and dips fall into the category of weight training. Most beginners add this to their exercise schedule two or three days per week. It is important to learn how to position your body for a proper pull-up or dip. You may not be able to do full exercises at first. Focus on using your arms and upper body muscles, only. Refrain from jumping up to the bar. You can use these beginner moves as you learn and build strength.

•​Lowering your Body- it can be easier to lower your body than to lift it. You need a stable object to stand on so you can get in the proper position to practice this move. Do not use chairs or stools that can fall out from under you, only proper workout equipment. It is also best to have an experienced person nearby to spot you. Get to a height where your chin is above the bar and make sure you can hold on well. Your spotter can then move the object away and you can slowly lower yourself down to the floor.

•​Dead Hangs- Stand on a stable object for this one, as well. For dead hangs, you only need to raise yourself up where hands reach the bar. Face your palms away from your face and hold on to the pull-up bar. You can then pull your body up only an inch. Be sure that your elbows move out to the side when you do this. Bend your knees so you are no longer supported by your workout bench and hang there until you feel you can’t hold on anymore. This helps build strength to later do full pull-ups

•​Bench Knee Dips- You can start dips on a workout bench to build up your strength before you use the dip bars. Stand in front of the bench and place your hands on the bench behind you. Get your posture correct before you begin. Bend your and shoulders are back. Dip down until your elbows reach a 90-degree angle and rise back up.

Safety

At the gym, you have many professionals around to help if you have problems. You may also learn many safety techniques while learning about your new gym. At home, it is important to learn how to stay safe with each new piece of equipment. There are things to keep in mind when you start using pull-up bars and dip bars.

•​Never stand on chairs, boxes or other unstable items

•​Make sure to install the equipment properly and check for stability

•​Learn about proper techniques. Hiring a private trainer while you learn is the safest option. You can take a few lessons at the gym before using the equipment at home, as well.

•​Read the instructions and safety warnings thoroughly.

•​Do not overdo your workouts or try something you are not ready for.

Muscle Groups

You are sure to build an impressive upper body if you commit to a pull-up bar and dip routine. Pull-ups are one of the best ways to build up your latissimus dorsi. You can also expect to gain strength in your deltoid, trapezius, and pectoral muscles. Your triceps and biceps also show more definition when you work with a pull-up or dip bar. These exercises work some muscles in your upper body more than others. There are over 20 different muscle groups that benefit from this strength workout.

It is important to have a diversified workout schedule with proper equipment. A pull-up bar or dip bar is the best way to work out the entire upper body with minimal equipment. You can find different types of bars to fit your home and lifestyle. Like weights, pull-up and dip bars build up your strength over time. Instead of increasing the weight you are lifting, do more repetitions of the same exercises. Start out with beginner moves to build up enough strength to do full pull-ups or dips. Enjoy a workout at home or on the go with a quality pull-up bar.

What Causes Diabetes Mellitus and How Is It Diagnosed?

diabetes check

If some in your family has diabetes or your are overweight, you should want to know what causes Diabetes Mellitus and how it is diagnosed.  A family history of Diabetes Mellitus and obesity are to major risk factors for you to also become diabetic.

Diabetes mellitus (DM), typically referred to as just “diabetes,” refers to a group of chronic diseases that happen when the body does not effectively use or produce the crucial regulatory hormone “insulin.”

According to the CDC or the Centers for Disease Control and Prevention:

  • In the US alone, 30.3 million adults have diabetes, with one in four people unaware that they have the condition.
  • It is the 7th leading cause of deaths in the US, and the leading cause of kidney failure, adult blindness, and lower-limb amputations.
  • The number of adults diagnosed with DM in the past two decades has grown more than three times, with roughly 400 million people in the world afflicted with the disease today.

If you happen to be diagnosed with DM, you should understand how this condition results in abnormally high or low blood sugar levels, along with other vital information you need to know. You may have heard that it is essential for you to watch out for “hyperglycemia” (high blood sugar) or “hypoglycemia” (low blood sugar).

Understanding Diabetes Mellitus: Breaking the Code

            DM is linked with high blood sugar levels. It is a disease in which the body either does not efficiently utilize insulin or does not produce sufficient insulin. Insulin, once again, is the regulatory hormone that converts starches and sugars, and other food that we eat into energy needed to function. With DM, your body cannot efficiently use glucose (blood sugar) as an energy source, resulting in abnormally high blood sugar levels. Eventually, you may urinate sugar out of your body. Hence, the warning that diabetics can literally starve themselves to death!

How Diabetes Affects Your Body

DM can affect every organ in your body, and more especially the kidneys, the eyes, the nervous system, and the heart. These complications are mainly due to high blood sugar and occur only after years that the condition has damaged your body.

The good news is, most types of diabetes (that have turned into “epidemics,” sweeping millions in recent history) are preventable and can still be completely reversed. Type 2 diabetes, in particular, is a dietary illness and can be altered with essential diet and lifestyle changes. Robust evidence shows that medications may not be the only way.

Below are the four primary forms of DM:

  • Type 1– used to be called “juvenile” or “childhood-onset” diabetes, since type 1 is typically diagnosed in very young adults and children (commonly occurring before age 30). However, so many cases are found in adults, so that the term juvenile is no longer used. A person with type 1 DM virtually does not produces insulin anymore. Hence, insulin medication will be needed for the rest of the person’s life. This is the reason why this was also referred to as “insulin-dependent” diabetes.
  • Type 2 – previously, this was known as the “non-insulin dependent” or “adult-onset” DM since injecting insulin was traditionally not necessary; and this type occurred majorly in older adults (especially among people over the age of 30 years). Today, however, the condition exists with the younger populations, even among teens and children. It remains the most common type comprising 90% of all DM cases.
  • Gestational diabetes – develops during pregnancy, usually around the 24th week. This is not a chronic form of DM but can be considered a risk factor for developing chronic types in the future. This type affects roughly 18% of all pregnant women.
  • Medication-induced – also called “drug-induced” DM, is considered the fourth type of diabetes, associated with taking certain medications or hormonal treatments.

Let’s take a closer look at the variations among the four types.

Type 1

Your body needs a steady, constant supply of insulin. This regulatory hormone converts the food that you eat, particularly the sugar and starch into energy, and moves glucose (a simple sugar which is an essential energy source) into all the cells in your body for use. When your pancreas no longer produces insulin, then you may have type 1 diabetes.

This is classified as an “autoimmune disease,” which means that those who are afflicted have an immune system attacking the cells of his or her own pancreas (specifically, the “beta cells”) that are responsible for producing insulin.

If you have type 1 diabetes, serious symptoms would often appear swiftly because your body will make very little or no insulin. And without this regulatory hormone, the cells in your body wouldn’t be able to function properly. This explains why most people feel very sick and may need to be rushed to the hospital as emergency cases because of very high blood sugar levels in type 1 diabetes.

Approximately one in 20 people or about 5% who have DM suffer from this type of condition. Having this form of DM means you belong to the minority group in the population of diabetics.

Symptoms & Tests

Common Symptoms

  • Frequent urination – since your body tries to flush out excess sugar in your bloodstream (also called “polyuria” in medical terms)
  • Extreme thirst – due to dehydration (also called “polydipsia”)
  • Excessive hunger (or “polyphagia”)
  • Fatigue – because the necessary blood sugar (“glucose”) is not getting into your cells
  • Blurred vision – due to the build-up of fluid in your eyes or the elevated blood sugar levels
  • Weight loss – even if you have increased appetite

Tests

            To screen for type 1 DM, your doctor may order tests including:

  • HbA1c
  • Fasting blood sugar
  • Random blood sugar
  • Urine test for ketones – “ketones” are by-products of the body when breaking down energy or fats
  • Blood test for auto-antibodies – the presence of auto-antibodies can mean you have type 1 diabetes
  • C-peptide test – this measures the amounts of insulin being produced in the body

Causes

  • The exact cause remains unknown
  • Experts suspect the involvement of an individual’s genetic make-up, as well as the environment
  • The immune system attacks the insulin-producing cells of their own pancreas- an “autoimmune response” that can happen over months or years
  • Other experts believe that exposure to a virus that attacks the pancreas (and in effect diminishing the pancreas’s ability to produce insulin) may contribute to the development of the disease

Risk factors

Some risk factors linked with type 1 DM include:

  • Genetics & family history- if someone in your family has this type of diabetes, you may be at risk as this is believed to be passed down in the genes
  • Age- most cases of type 1 surface early in life between ages four to seven, and ages 10 to 14
  • Geographic location – it is also believed that the place where you live may actually put you at higher risk; in particular, those living farther from the equator have higher risk according to statistics than those who live closer to the equator

Precaution & Prevention

The biggest danger for this type of diabetes is the risk for “hypoglycemia” or an extremely low blood sugar level. This may occur when you have type 1 DM, and have injected excess insulin into your bloodstream–and can no longer take it back. This may occur with individuals who have not eaten properly or recently (after having insulin), or if a person afflicted has exerted too much energy rapidly. Talk to your doctor about healthy habits and practices to complement your medication regimen properly.

Unfortunately, there is no known way to prevent type 1 DM. Scientists at present are working to find ways to reduce the severity or delay this condition. Nonetheless, it can be treated effectively with regimen compliance and the following steps:

  • Blood sugar control
  • Insulin management
  • Proper nutrition
  • Regular exercise

Type 2

This type of DM is different. It is the type that eventually results from sugar and carbohydrate-heavy diets and a physically inactive lifestyle that has led to a state of “insulin resistance,” along with a list of all kinds of severe health problems.

Unlike in type 1 DM, the body’s response to type 2 DM is to produce abnormally high amounts of insulin, as an attempt to control all the ingested sugar. Also, this type has a gradual onset rather than the severe, emergency nature that is a characteristic of type 1.

Basically, a person with type 2 diabetes would have his or her body cells becoming “insulin-resistant.” This means that the cells no longer react to insulin because of its excessive proportions in the body. This is currently the most common type of DM, affecting roughly 95% of the diabetic population. This is not associated with autoimmunity issues.

Symptoms & Tests

Common Symptoms

Symptoms will be similar to type 1, but may be less severe; which is why it could take years or decades after its onset that complications arise and the condition is diagnosed.

The following manifestations are good indicators of type 2 DM. If you experience 2 or more, and you haven’t been diagnosed with the condition yet, it would be a brilliant idea to talk with your doctor.

  • Frequent urination since your body tries to flush out excess blood sugar in the blood (also called “polyuria” in medical terms)
  • Extreme thirst due to dehydration (also called “polydipsia”)
  • Excessive hunger (or “polyphagia”)
  • Extreme fatigue- you feel tired because your body’s cells are not getting the blood sugar fuel that you need
  • Blurred vision- as your blood sugar levels rise and fall, the lenses of your eyes swell and shrink; your eyes can’t adjust quickly to these lens changes which is the reason why your vision blurs
  • Unexplained bouts of itching (such as genital itching)- yeast infections love a high sugar environment, so DM is often accompanied by discomfort and itching
  • Weight loss
  • Bruises or cuts that are slow to heal
  • Numbness or tingling pain in the hands and feet – you may experience this because of “neuropathy,” a type of nerve damage, which is a common long-term complication of diabetes

Tests

  • HbA1C
  • Fasting blood sugar
  • Random blood sugar

Typically, a second screening test will be ordered by your doctor to confirm the diagnosis.

Causes

  • Experts don’t know the exact reason why the pancreas stops working properly
  • Some believe that progressively, the pancreas fails to make enough insulin or releases it too slowly; or that the pancreas simply “burns out” through the years
  • Others claim that the system that tells the pancreas to make more insulin is broken

Risk factors

Apart from obesity and lack of physical activity, which are associated with 95% of the cases in the US alone, other risk factors include:

  • Genetics- similar to type 1, if type 2 diabetes runs in your family, you may be at higher risk
  • Age- the risk increases after age 45, then significantly elevates more after age 65
  • Ethnicity- cases are prevalent among African Americans, Native Americans, Asian Americans, and Latinos
  • Alcohol intake- with heavy alcohol drinking, individuals may damage their pancreas, reduce their body’s sensitivity to insulin, and increase their chances of becoming overweight, which contribute to the development of DM
  • High blood pressure- two in three people who develop diabetes have high blood pressure

 

Precaution & Prevention

Unlike type 1 diabetes, this type is easily preventable with a healthy diet and lifestyle. Some people who have this type may also need insulin shots and other medications, which along with exercise and a healthy diet are the best treatment for the condition.

It may sound like a no brainer, but the best way to prevent this type of DM is to maintain a healthy weight and be fit. And that’s easier said than done. But it can be done! Evidence shows that individuals at high risk for diabetes may be able to prevent it with exercise, weight loss, and healthy eating.

 

 

 

Gestational diabetes

Just when you’re going through a rollercoaster of changes in your body during pregnancy (and even if you’ve never had diabetes before), it is possible for you to acquire a type of diabetes called gestational diabetes mellitus (GDM). This occurs without a prior incidence of diabetes in your life before pregnancy. It affects two to 10% of pregnant women and typically develops in the last part of pregnancy, commonly at about the 24th to 28th week.

 

Symptoms & Tests

            Often, pregnant women will show no symptoms or will not be able to identify the different symptoms that go with GDM because these manifestations would simply be associated with the common pregnancy woes. It is important, thus, for pregnant women to have prenatal screening, at the proper time in your pregnancy.

Common Symptoms

Typically this has the same presentation as other types of DM, and includes the following symptoms:

  • The three P’s: “polyuria” (frequent urination), “polydipsia” (extreme thirst), and “polyphagia” (increased hunger)
  • fatigue
  • dizziness or lightheadedness
  • vision problems

Before worrying that you have GDM, remember that all pregnant women will naturally experience symptoms of more frequent visits to the restroom and a bigger appetite. If you have risk factors for the condition or suspect symptoms different from the normal, however, it is best to work with your doctor for proper management.

Tests

  • Oral glucose tolerance test- if this screening test indicates GDM, the pregnant woman must start treatment immediately

 

Causes

  • The specific cause of gestational diabetes remains unknown

 

Risk factors

            The following risk factors are associated with the condition:

  • Hormones- these play a significant role in the baby’s growth, but may also be responsible for blocking insulin’s action in the mother’s body, thereby causing resistance to insulin
  • Genes & family history- individuals with a sibling or parent with DM are more prone to having this type of diabetes
  • Race and ethnicity- Hispanics, Asians, African Americans or American Indians, based on statistics, are more likely to develop gestational DM
  • Obesity & age- pregnant women who are overweight, or are 25 years or older, have a higher risk for the disorder

Precaution & Prevention

The good news is, GDM is typically a temporary condition occurring during pregnancy. Additionally, it is treatable; but remember that the condition must be treated without delay before any damage can be done to your baby. If no management or medical advice is done for the condition during pregnancy, this can lead to significant risks for you and your baby.

Once again, the best way to prevent the condition is to eat healthy food, maintain a healthy weight, and be physically active. The ultimate goal is to get your body in excellent shape before you get pregnant. Know that left uncontrolled, GDM can result in a large baby size, a difficult birthing experience, and potentially serious complications. Having the condition increases your risk of developing type 2 diabetes later in life.

 

Medication-induced

Medication-induced diabetes may come as a milder form, and initially can be reversible. However, if left uncontrolled, this will result in the chronic form of diabetes. If you’re taking medications such as “hydrochlorothiazide,” “Niacin,” and even the wonder drugs that lower cholesterol called “statins,” your blood sugar levels can go up. Certain “beta-blockers,” (medicines used to manage abnormal heart rhythms and high blood pressure), and some “antipsychotics” (given for individuals with personality disorders) are also linked with the development of diabetes.

Another known reason for developing the drug-induced type is when you are taking hormonal treatments for certain medical conditions. Common examples would include taking “hydrocortisone,” “prednisone,” and “dexamethasone,” which are drugs that prevent or treat inflammation-related diseases such as asthma or arthritis.

Symptoms & Tests

            One or more of these common early symptoms may be present in this type.

Common Symptoms

  • Frequent urination and thirst- the blood sugar in your urine draws more water from your blood, giving you the sensation or urge to urinate more often; you feel thirsty when the amount of water in your blood decreases
  • Extreme hunger- the inability of the body to get energy in the form of glucose (sugar) into the cells of muscles, contributes to a feeling of hunger
  • Fatigue- with ineffective or lack of insulin, sugar can’t enter body cells; as a result, sugar can’t be used as fuel to facilitate energy release, so a person with DM often complains of fatigue
  • Persistent vaginal infection
  • Weight loss

Tests

            To screen for this type of DM, your doctor may order tests including:

    • HbA1c
    • Fasting blood sugar
    • Random blood sugar
  • Urine test for ketones – “ketones” are by-products of the body when breaking down energy or fats

 

Causes

  • The exact cause remains unknown, but is associated with taking certain medications like steroids, statins, beta-blockers, and antipsychotics; also associated with taking medications like Cyclosporine, and Tacrolimus, among other drugs.

Risk factors

  • Glucose intolerance- this can be linked to borderline (100-125mg/dL) blood sugar levels even after fasting for a number of hours (usually 6-8 hours)
  • Age- most cases of this type of DM occur in individuals older than 45 years old
  • Family history- if a relative or family member has been diagnosed with DM, you may be at risk
  • Ethnic background- this type of DM is associated with Native Americans, African Americans, Hispanic/Latinos, Asian Americans, and Pacific Islanders

Precaution & Prevention

Some people will have elevated blood sugar levels only when taking any of the mentioned medications, among other drugs associated with this side effect. While others may need to monitor their blood sugar even after these medications are stopped.

Additionally, as with the other types of DM, it is recommended for individuals at risk or diagnosed with this type to limit the intake of fatty food and avoid gaining extra weight. It is likewise essential to avoid food and drinks that cause a rapid rise in blood sugar levels.

If possible, it is advised to check your blood sugar levels before, during, and after activity. Walking and biking will be beneficial physical routines to burn excess sugar in your bloodstream. Remember to consult with your physician at the early stages to know if it will be best for you to take diabetes pills or insulin that will keep you healthy, in control of your blood sugar, and prevent further complications.

 

 

Learn How To Cut Your Sodium Intake Reasonably And Easily

french fries and hamburger

Learn How To Cut Your Sodium Intake Reasonably And Easily

Chances are that you know by now that too much salt is not good for your health. Excess amounts increase blood pressure and the chance of heart disease. Chances are that you know by now that too much salt is not good for your health. Excess amounts increase blood pressure and the chance of heart disease. On the flip side, you can’t just cut out sodium, which is a key mineral in salt. It’s necessary to retain fluids and prevent dehydration in some cases, among other vital functions. But too  much salt is more prevalent than too little salt. So what should you do?

Balance is key, and according to the USDA’s published dietary guidelines for average Americans, anyone 14 years of age or older needs approximately 2,300 mg of daily sodium on average. That’s only a single teaspoon of salt. If your blood pressure is high, you might reduce this down to 1,500 mg each day, per the American Heart Association. If you’re not sure what level you should target, consult your doctor or primary care physician for a personalized number based on your current health status and long-range goals.

Unfortunately, the majority of American adults take in over 3,400 mg of sodium every day, three-quarters of which is in processed and packaged foods. You can get 730 mg alone from one slice of a frozen pizza. Use the following tips to manage your sodium intake at a healthy level without avoiding sodium altogether, which is nearly impossible and also not healthy:

Look At Labels For Low Salt Foods

When you’re at your supermarket, study nutritional labels on all food packaging for salt or the listed mgs of sodium, which is often a required nutrient to list. Even bread and cereal can have surprising amounts of sodium. Compare multiple options of the same food to find the one that’s the healthiest.

But Canned Veggies Might Be Okay

Many canned veggies come in no-salt-added varieties. Having said that, many veggies, particularly beans such as chickpeas or kidney beans, can be drained and rinsed. This reduces the sodium by almost two-thirds!

Go For Unsalted Butter

If you use butter regularly, it can add a lot of daily sodium. Think about how often you use it for baking as well as spreading on crackers or bread or potatoes. Unsalted variants mean less sodium and should still enhance the flavor of anything you’re eating.

Get Unsalted Nuts

When nuts say they’re salted, they’re covered with sodium. Unsalted nuts are a much better choice, so try it. Even if you don’t like the taste, you can always sprinkle in your own sale or seasonings. You’re very likely to put a lot less sodium in there.

Don’t Get Deli Meats

These are packed full of things like sodium, which helps them last longer. Get a ready-roasted chicken instead so you can slice up portions you like for sandwiches high in taste but low in salt.

Don’t Use The Shaker So Much

If you typically find that home-cooked food has a bland taste without salt, just be mindful of the amount you shake out. Gradually cutting back helps, and so too does using other spices or seasonings. If you want to keep great flavor and expand your culinary leave, try herbs such as cumin and oregano, or add things like bay leaves, chopped onions, and crushed garlic.

Pass On Pickles And Condiments

Sodium is packed into sauces, particularly soy sauce, salad dressings, and ketchup. You can find low-salt or sodium-free versions for home use. If you’re ordering out, ask for condiments and sauces to be put on the side since you can then choose how much you want. Rather than piling pickles on something, since they use added salt for flavor, think about adding crunch and flavor using fresh slices of cucumber, onions, or peppers.

Once you start applying these tips to your daily lifestyle, it gets much easier to identify and then avoid salt traps. As you enjoy your healthier diet, your taste buds start adjusting. Once you develop a new appreciation for real food with natural flavors, you’re going to be less likely to go back to bad habits involving high sodium consumption.

Still want more ideas and information? Consult the following three resources used in researching the article you just read:

1) https://www.cdc.gov/salt/pdfs/sodium_dietary_guidelines.pdf

2) https://sodiumbreakup.heart.org/how_to_reduce_sodium

3) http://www.everydayhealth.com/columns/white-seeber-grogan-the-remedy-chicks/ways-to-reduce-salt-intake-every-day/

4) https://www.self.com/story/how-to-cut-back-on-salt

Metabolic syndrome: The Silent Slayer

The Criteria

Several medical disorders are responsible for Metabolic Syndrome. Medical experts agree that certain criteria must be met for an individual to be diagnosed with metabolic syndrome, formerly called Syndrome X. The National Cholesterol Education Program of the Blood, Lung, and Heart Institute has developed this generally accepted criteria. When three or more are met, you may be diagnosed with Metabolic Syndrome.

  • Abdominal obesity- waist circumference at the umbilicus area of over 35 inches in women, and more than 40 inches  in men
  • High fasting blood sugar (FBS)- an FBS of more than 100mg/dl
  • Low levels of “good” HDL cholesterol- blood HDL levels below 50 mg/dl in women, and 40mg/dl in men
  • High triglycerides- blood triglyceride levels above 150 mg/dl
  • Elevated blood pressure- when your blood pressure (BP) is more than 130mmHg systolic (top value in BP reading) or 85 mmHg diastolic (bottom value)

Possible Causes​

Environmental and genetic factors linked to obesity, such as lack of physical activity, stress, and smoking, can contribute to the risk of developing MS. Evidence shows that abdominal obesity associated with excessive levels of insulin relative to blood sugar levels, along with the body’s inefficiency to utilize insulin, may eventually lead to type 2 diabetes. The relationship between these  factors plays a role in the development of the cardinal features of MS including high blood pressure, abnormal lipid profile (cholesterol and triglycerides) and damage to the lining of blood vessels. If left untreated, this state can result in the development of potentially fatal heart and blood vessel diseases.

There are no specific causes in literature. Many experts, however, consider the body’s inability to use insulin adequatelyknown as “insulin resistance” as the primary defect leading to MS. The secondary culprits identified are physical inactivity and obesity, followed by related factors including aging (where the risk increases with advancing age), and a person’s DNA or genetic make-up.

Complications that Complicate Things Further​

MS may give rise to several complications, which can be fatal if left untreated. Thus, if you are suspected or diagnosed with MS, it’s best to take action before things get too late. The following are complications associated with MS:

  • Atherosclerosis- the “hardening” of blood vessels (particularly the arteries) due to a build-up of plaques composed mainly of cholesterol
  • Type 2 diabetes- your body’s insulin is not working as effectively as it should, causing your blood sugar levels to elevate higher than normal
  • Stroke- occurs when a blood vessel (an artery) that is within or leads to the brain is either blocked by a clot or ruptures
  • Kidney disease- damage to the kidneys that can lead to excess fluid and waste build-up in the body
  • Non-alcoholic fatty liver- a disease that is typically due to fat building up in the liver
  • Cardiovascular diseases- these are serious heart and blood vessel disorders. For MS, this commonly refers to “coronary artery disease,” where there are problems with arteries that carry blood to the heart muscles
  • Heart attack- a sudden and sometimes deadly occurrence where the blood supply to the heart is blocked, possibly as a result of a clot

Risk factors​

  • The following have shown to increase the susceptibility, risk, or likelihood of MS:
    Impaired glucose tolerance- also known as the pre-diabetic state
  • High insulin levels- excessive levels of insulin relative to the level of circulating blood sugar
  • Elevated blood fats (triglycerides)- high levels of lipids or fats in the bloodstream
  • Low “good” HDL cholesterol- this is associated with a higher affinity for death from heart-related causes
  • Slow clearance of fats from the blood- refers to the abnormally slow removal of excessive concentrations of blood fats especially after meals
  • More dense, smaller “bad” LDL cholesterol- considered an emerging risk for developing blockages in the arteries
  • Increased tendency to form blood clots- excessive blood clotting also know as “coagulation” (blood changes from a liquid to a gel) that can lead to blocked or limited blood flow, damaging body organs or even causing death
  • Low ability to dissolve blood clots- also associated with increased occurrence of heart-related disorders or deaths
  • High blood pressure
  • Obesity
  • Lack of physical activity
  • Unhealthy diet
  • Cigarette smoking

Cardiovascular diseases​

Cardiovascular (heart and blood vessel) diseases, which generally point to conditions that involve blocked or narrowed blood vessels, are perhaps the most feared and severe complications of MS and are the leading causes of death in the US. These encompass stroke and heart attack. Other organs can also be affected. The major forms include:

  •  Coronary artery disease- can lead to a heart attack
  • Peripheral arterial disease- refers to “hardening of the arteries” or blockage in the blood vessels of the legs which can result in amputation
  • Carotid artery disease- can lead to stroke
  • Renal vascular disease- can result in kidney failure

Blood tests​

Are you wondering if you have MS? Your physician can order some blood tests for you, especially if you are high risk for the condition. Since there is no single test that medical doctors can utilize, you are screened for each of the disorders that comprise MS. Blood tests for FBS and lipid profile (triglyceride and cholesterol levels) are done in a laboratory after fasting. As preparation, you will be instructed to fast from eating and drinking typically for 6-8 hours for FBS, and 10-12 hours for the lipid profile test.

Are you an apple or a pear?​

Although genetics plays a role in determining body shape, other factors are also crucial, including age and gender. Generally, men end up with a fat belly, while women gain excess weight around the buttocks. After menopause, women will start to store more fat around the abdomen area changing their body shape to an apple-shaped form–consequently increasing women’s risk for both MS and cardiovascular disease.​

To determine if you’re apple-shaped or pear-shaped, you have to know your waist-to-hip ratio. Simply divide your waist measurement (the narrowest point) by your hip measurement (the widest point). For women, if this value is more than 0.8, or more than 1.0 for men, you are considered apple-shaped.Otherwise, you may be a pear. If you’re apple-shaped, studies show you are at increased health risk!

The Treatment: A Simple Plan for a Complex Syndrome

Fortunately, a simple treatment plan backed by good science and research has been found to work on MS and all itsrisk factors. Let’s take a closer look at this six-step plan.

Step 1. Diagnosis​

It’s fairly easy to discover whether you have MS or not. Work with your doctor to identify MS through five simple tests, namely: the glucose tolerance test, triglycerides (blood fats), HDL and LDL cholesterol, BP, and weight check.

Step 2. Diet​

If you have MS, you can start on a low-carbohydrate diet that’s high in fiber to reduce your body’s demand for insulin. Consult with your dietician in planning well-proportioned meals. Carbohydrates with high-glycemic indexes should be avoided, if not eliminated. Fill your system with plenty of pure water instead. Go for fish and game meat instead of pork, beef, or other meat high in saturated fat. Use olive oil or margarine without the trans fat to replace butter. A potent multivitamin containing vitamins C and E are recommended; as well as chromium, which enhances the efficiency of insulin.Additionally, the intake of zinc, magnesium, and calcium are essential to optimize insulin sensitivity. Stay away from hydrogenated oils that are ample in processed food and most offerings in fast-food chains. ​

Step 3. Weight Loss​

Shed off extra pounds with regular exercise and prudent eating. You can still enjoy delicious meals that are not harmful to your body. Consult your dietician for healthy options that will keep you within your ideal body weight. Start slimming down today if you are on the obese side to help lower your insulin levels, and increase insulin’s efficiency in your body. Remember that obesity is a universal risk for heart disease.

Step 4. Exercise​

Regular exercise is one of the best medicines for MS. With exercise, you burn extra calories, and get to target your ideal weight. Do you know that simple physical inactivity contributes to the development of MS? So, start burning fat today. It’s as simple as walking briskly for 30 minutes, dancing for 30 minutes, or riding a bike for 5 miles in 30 minutes. Adding weight training to your program will make it even better. Go get up, get out, and get going!

Step 5. Healthy Lifestyle Habits​

Lifestyle habits need to be put in place. First on the list is tohave a good, full-night sleep consistently. Broken, erratic sleep schedules or lack of sleep all aggravate MS. Secondly, stress reduction is crucial to reduce levels of “cortisol,” the stress hormone, in your system.
Do you know that meditation, listening to music, Tai Chi, yoga, or progressive relaxation have been found to reduce the stress hormone significantly? Peace of mind associated with spiritual convictions and hearty laughter also reduces cortisol. And importantly, eliminate those bad habits including smoking, excessive alcohol intake, affinity to high-fructose sodas, sitting in-front of the television for hours while nibbling on sweets, popcorn or chips; keep off the “marijuana munchies” as all these contribute to irreversible damage.

Step 6. Medical Intervention

If going through the first five steps, do not normalize the deranged values in your blood associated with MS, medication, as prescribed by your physician, may be needed. Talk to your doctor to know the drugs that best fit your condition. For instance, some medications given to lower BP can elevate your triglyceride and LDL, while lowering your HDL. Go for medicines that complement your efforts to sustain a healthy lifestyle.

Gender difference

Evidence shows that the prevalence of MS differs withgender. In the US, there has been a significant increase in the incidence of MS in women compared to men. Interestingly, over a decade ago, most studies in the US revealed men to be more prone to the condition than women. This could perhaps be explained by the constant rise of obesity in women.
In a recent study, increased waist circumference (central obesity) and low “good” HDL cholesterol have been found morein women than men; while triglycerides and BP were relatively the same for both genders. Another study shows that MS is associated with physical inactivity in both normal and overweight women and also in overweight men. This suggeststhe high value of exercise among women.

Can MS be reversed?​

A diagnosis of MS is not a death sentence but it can be if you take too long to get treatment. MS can be reversed through two very doable and powerful ways: weight loss and physical activity. Additionally, with the help of medications to treat the specific disorders in MS, persons with MS can live quality lives sustained by healthy living, a well-balanced diet, good sleep, and a daily active and positive prognosis.

 

Easy Bodyweight Chair Exercises

Home exercises can be the difference between a great summer bod and being a summer slob. Not everyone has access to a gym or an assortment of exercise equipment to work with. For this reason, home methods with everyday furniture is essential to staying in shape. This article will give you some simple exercise techniques, which you can use pretty much anywhere. All you will need is a normal chair. Of course, some of these exercises can be enhanced with additional equipment, but it is not a necessity. Now put on a good television show, some good tunes or even a podcast and let’s get started.

The Running Man

​We are going to use this exercise as a warm up to get things started. Sit in you chair towards the edge with your knees in a right angle. Put your elbows in a right as well. After that start with a nice jog, while still in sitting position. Then start to speed up into a sitting sprint. Do this for about 20 seconds to start off your workout. This is mainly a cardio exercise to get your heart rate going.

Flutter Kicks

​To do this exercise continue sitting on the edge of the chair. Then place your palms on the front corner of the chair to help you balance. Then lift your legs up and lean back. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and that should do the trick. If you want to make it a bit more challenging, then lift your arms straight into the air during the set. This exercise is very beneficial to your core.

Chair Jumping Jacks

​To begin this exercise, get to the edge of the chair and then push your legs out to the side. Once you get a good rhythm then add your arms, rising them up. Then simply coordinate your jumping jacks. As well as elevating your heart rate, there is a variation that is great for your obliques. Just be sure to touch your elbows to your knees as you do each rep.

Cross Punches

​To begin this exercise, stay seated and get your arms up. Keep your elbows bent and your hands right under your chin. Then use your left hand to do a jab right in front of you at about shoulder height. After that, immediately do a right punch across to your left side. Then use your left hand to do the same thing and punch towards your right side. Continue doing this for about 30 seconds and you will be good to go. This exercise benefits your heart rate as well as your abs and obliques.

Triceps Dips

​To do this exercise sit on the chair and place your palms at the edge of it, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your hips off of the chair and then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.

Leg & Arms Cross

​To start this exercise, begin at the edge of the chair with your knees in a right angle. Put your elbows in a right as well.Now stretch your right arm out diagonally upward and your left leg diagonally downward. Then you bring both the leg and arm back in the middle to meet your elbows and knees. Now you have achieved one set. Do about 10 of those and then switch over to the opposite sides. This exercise is really great for improving your core.

Incline Push-Ups

​To do this exercise, place your feet on top of the chair and get into a plank position with your hands on the ground. Now simply do push-ups. This version is much more difficult than a traditional push up, but also much more rewarding. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. I would recommend starting out with sets of 15 in this exercise and then work your way up. This exercise will benefit your arms, chest and shoulders.

Chair Squats

​To start this exercise, you will stand with your chair behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try adding weights of some sort. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

Chair Mountain Climbers

​To do this exercise, start with kneeling in front of the chair. Position your knees and feet, hip-width apart. Now, place your palms on top of the chair. After that extend both of your legs out behind you into a high plank position. Finally, bring your left knee up to your chest and as you are extending it back; bring your right knee up to your chest. I recommend doing this for intervals of 30 seconds. This exercise benefits nearly your entire body, but specifically targets your butt, hips, legs and thighs.

Bicycles

​For this exercise start off sitting on the chair. Place your palms on the edge of the chair and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity, then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working on your core.

​These are exercises are convenient to do anywhere. They are great for vacation or just keeping yourself active while watching a movie. So, go ahead and use the chair that you are probably sitting on right now and let’s get it going.

Get the Body You Want: 10 Foolproof Weight Loss Tips

Get the Body You Want: 10 Foolproof Weight Loss Tips

Are you tired of taking a bunch of pills for high blood pressure, diabetes or high cholesterol ? Or maybe you want to prevent diabetes, high cholesterol or high blood pressure?  Kudos to you. Not only will you look good you will feel good too.

The time is now  to get on track with your fitness and be on your way to good health. First you must set a goal then follow a plan that you can stick to.

Depending on where you start it might take a few months h before you start seeing results. Long and steady wins the race and you have to stay in it to win  it.

Check out these  10 fact-based weight loss tips that are guaranteed to make you see a difference in your waistline and your numbers.

Tip #1: Eliminate Sugar

Sugar causes obesity, high blood sugar, high cholesterol, diabetes and tooth decay, says the World Health Organization (who.int). Sugar that occurs naturally in foods like apples and oranges is fine because it comes with nutrients your body craves. But the sugars in processed desserts, salad dressings, ketchup, barbecue sauce, yogurts, candy bars and bread overload your body.

Drop your sugar intake to 10 percent or less of your daily energy intake, suggests the World Health Organization. If you’re a sugar junkie you may feel lethargic, irritable and full of cravings for a few days but take heart: A 2014 study conducted by Kaiser Permenente (kff.org) found that people who stopped consuming sugar no longer felt cravings by the sixth day.

Besides the ones withe the word “sugar” did you recognize any of these as sugar?

  • Brown Sugar
  • Cane Sugar
  • Corn Syrup
  • Corn Sugar
  • Dextrose
  • Fruit juice concentrate
  • High Fructose  corn syrup
  • Honey
  • Maltodextrin
  • Molasses
  • Sucrose
  • Raw sugar
  • Turbinado sugar

 

Tip #2: Don’t Use Aspartame

It might be tempting to use artificial sweeteners, so you don’t have to give up your sugar fix entirely, but unfortunately it won’t work. According to Business Insider (businessinsider.com), not only do artificial sweeteners not help you to lose weight, they can cause you to gain it.

While our bodies process artificial sweeteners differently than they do real sugar, the outcome is nearly identical. In addition, the fact that artificial sweeteners don’t provide any genuine energy can cause the body to turn on its own muscles for fuel.

Tip #3: Drink H2O

You can easily add hundreds (even thousands) of calories to your daily diet just through liquids. If you’re a regular drinker of soda, juice or even energy drinks, you’re piling on liquid calories that your body simply doesn’t need. Switch to pure, calorie-free water. If water doesn’t really do it for you, try carbonated, flavored waters that don’t have sweeteners. Add cucumber, strawberries, blueberries or lemon to infuse the water with interesting flavor. If you simply must have coffee, train yourself to drink it black. A cup of black coffee has only five calories.

Tip #4: Eat at Home

Hitting up fast food joints and indulging in eating out in the evening can make life more streamlined, but you don’t know what’s going into your food. Much of what restaurants are putting on your plate was made in a warehouse, frozen and shipped to them from other states. They’re loaded with sodium, salt, oil, fat and preservatives, none of which are going to help you in your weight loss goals. In addition, the kitchen is adding fats and salts to your food to enrich the taste, which can easily turn a meal you think is healthy into one packed with unhealthy calories.

Tip #5: Keep Healthy Foods on Standby

Nothing will derail your weight loss efforts like being hungry with nothing healthy readily available. Avoid this pitfall by having something in your fridge at all times. Roast a chicken to use for salads and lettuce wraps. Frozen shrimp steams up in minutes, making for a great peel-and-eat feast at home.

Nuts like pistachios, cashews, almonds, Brazil nuts and pecans make great and easy snacks (just make sure they’re unsalted). Fresh fruits can stave off hunger while you’re cooking supper. Cut up fresh pineapple, mango, tangerines, pears and peaches and put them in air-tight containers in the refrigerator for quick snacking. Freeze grapes for a cold treat.

Tip #6: Stick to Whole Foods

Steer away from foods that have already been made for you, like canned soups, pasta meals, frozen entrees, hamburgers, granola bars and such. Go for fresh, whole foods in their natural state: fresh produce, fish and poultry. Go for whole grains like farro, buckwheat, quinoa and, yes, corn, which is widely regarded as a vegetable but is actually a grain.

Tip #7: Keep a Food Diary

Counting calories may seem counter-intuitive to some and that’s okay. But keeping a journal of what you eat when you’re first starting out is a good way to get a realistic picture of how much you genuinely eat in a day compared to what you should be eating.

You may be surprised to see how much you’ve been consuming. Once you begin replacing bad habits with good habits, you’ll become familiar with the amount of calories foods contain and you’ll learn how to navigate your eating throughout the day based on those learned numbers.

Tip #8: Exercise

Exercise is crucial to effective weight loss. Men’s Health (menshealth.com) recommends combining strength training with cardio to see the best results from your workouts.

There are many different styles of exercise to choose from. Cardio training gets your hear rate up, works your respiratory system and burns calories in the moment. Strength training grows your muscles, which in turn will burn more calories for you throughout the day. Dynamic forms of exercise like high intensity interval training (HIIT) and Crossfit combine aerobic energy with muscle challenges that result in achieving both cardio and strength training within the same workout.

Tip #9: Cut Back on Alcohol

Alcohol, by its very nature, is full of sugar, and as already mentioned, sugar isn’t good for you. In addition, according to CNN (cnn.com), when you drink alcohol, the body stops burning calories from the food you ate and concentrates on eliminating the alcohol from your system. This results in excess fat getting stored primarily in your abdomen, hence the infamous beer belly. Alcohol lowers inhibitions, which can easily result in you throwing caution to the winds and noshing on those chili cheese fries that have been calling your name.

Tip #10: Move Past Mistakes

Did you binge out on pizza last night? Did you give in at the office party and eat more than your fair share of cake? Did you skip your workout in favor of meeting your friends at the bar, where you indulged a bit too much? Don’t compound one bad choice with a flood of more. Pick yourself back up and get right back on track. Your health and fitness depend on what you do over the course of time, not what you do in one isolated incident.

Getting that summer body isn’t as hard as you think. If you follow these 10 medically-proven tips for weight loss, you’ll meet your long-term weight goals a lot sooner than you think.

High Risk for Falls? Why Seniors Should Exercise

Senior couple sitting on fitness balls with dumbbells

Senior exercise can be highly important for anyone who wants to maintain healthy supple joints and prevent injuries. Many people shy away from the idea of elderly exercise, as they are scared of injuring themselves or doing some kind of permanent damage. In reality, senior exercise is perfectly healthy, and many seniors will benefit from doing it regularly.

Seniors are often reluctant to take part in any form of exercise, but it is still one of the most things you can do to keep your body healthy, along with following a healthy and balanced diet. Research has shown that those who are aged over fifty and still maintain an active lifestyle are less likely to develop diabetes than their less active counterparts are. Senior exercise can also have those who are suffering from age-related health problems, such as rheumatoid arthritis. Ironically, you are far more likely to suffer from health problems if you do not exercise, rather than if you do.

Senior exercise

Senior exercise can help with four essential parts of being healthy: flexibility, balance, endurance and strength. Getting older does not automatically mean that you need to lose out on these. Strength and endurance mean that it is less effort to do everyday activities, such as walking up and down stairs and carrying bags of groceries. Flexibility plays a key role in recovering more quickly from injuries. Generally speaking, senior exercise can have a big effect on your quality of life as you get older. For women over the age of fifty, the chances of developing osteoporosis is much increased, which means the risk of broken and fractures is much higher. Yoga, Pilates and other exercises that encourage you to be more flexible can help to combat this.

Strength exercises are intended to build up the muscles that may be starting to weaken as you get older, as well as raising your metabolism. The latter helps to maintain a healthy weight and keep blood sugar levels constant.

Balance exercises are intended to build up the muscles in your legs, which makes you less likely to fall over. Many hospitals treat countless seniors every year for fractures (mostly hip fractures), but this can easily be avoided if you take the time to incorporate balance exercises into your exercise routine.

Stretching exercises are intended to allow you to move more easily. As you get older, you might find that your muscles stiffen up, and joint conditions such as rheumatoid arthritis often stem from this. While stretching exercises cannot guarantee that you will not develop these in the future, they can help to delay the onset and make it less likely.

Endurance exercises are intended to increase your heart rate and breathing for an extended period of time. It is best to build up your endurance slowly but surely – start with just five minutes of intensive exercise and work up from there.

As well as this, senior exercise can help older people to feel more content with their life and themselves in general, especially in comparison to those who do little or no exercise. Exercise releases natural endorphins, which lift your mood and can even help to combat psychological conditions, such as depression and anxiety.

Before you embark on any kind of exercise plan, you should make sure that it would not affect your health first. For example, if you already have diabetes or a history of heart problems, you should consult your doctor for medical advice. This is also advised if you are overweight. You are also advised to seek medical advice if you experience any chest pain or breathlessness when exercising.

There are plenty of exercise and fitness videos on the market that are specifically aimed at seniors, so if you are looking for a senior exercise video, there are bound to be one for you.

The same is also true of senior exercise equipment. For example, Fit Express is just one of the companies that are eager to cash in on the ever-expanding “baby boomer” market by creating a range of hydraulic fitness equipment that is designed to appeal to the health-conscious sector of the senior market.

Many seniors like to do exercises with a chair to maintain their balance. If you are looking for a senior exercise chair to use, you do not need anything fancy – most chairs will do.

Exercise for women over 50 can be fun. It does not have to involve the usual exercise regimes that can quickly become boring and uninspiring. Trying your hand at something new like yoga or Pilates can be a great way to exercise and improve your flexibility without having to stick to activities such as aerobics or cycling every week. Varying your exercise routine will give you the motivation and enthusiasm to carry on with your senior exercise.

Senior exercise is a great idea for any senior who wants to stay active or resume an active lifestyle in order to maintain good health. Staying fit and healthy can help to ward off some of the health problems that are associated with getting older, as well as improving your quality of life.

 

Couch Workouts for Couch Potatoes

If you want to get into shape, but don’t want to or cannot leave your home this is the perfect article for you. With these methods you can get a good work out without turning off Netflix. It doesn’t matter if a gym membership isn’t in your budget at the moment, the weather is bad, you have a sleeping baby or you are waiting for a delivery. Or maybe you just don’t feel like going out on your off day. If you get creative, even a couch potato can get fit. The beauty of these exercises is that they require no equipment at all. Just your couch, a bottle of water and something good to watch on the tv. With these exercises, anybody can achieve physical fitness.

The Couch Plank

The first exercise should be used as sort of a warm up to get things started. Just kneel facing your couch and place your hands-on top of it. Now, extend your arms by pushing down on the couch. After that extend your legs back and make sure your entire body is straight. Hold this position for about 30 seconds. In addition to getting you warmed up this exercise will benefit your abs, back and arms.

Sit Down Stand Up

This exercise is pretty self-explanatory, but very useful. To start, you will stand with your couch behind you and your legs about hip-width apart. Now, simply sit down and get back up. Make sure that you are squeezing your gluts and your core in order to get the best results. I would recommend doing this exercise for about 1 minute a set. These are almost like beginner squats, but if you want to make them a little more challenging; try sitting down and standing up on one leg at a time. This exercise benefit your abs, butt, legs, hips, calves, shins and thighs.

Couch Push-Ups

To do this exercise, place your arms on top of the couch and enter the couch plank position. Extend your legs out behind you or kneel if you are a beginner. Then simply do a push-up. This exercise is best done in reps. There is also another kind of push-up that you can do with the couch. For this one, place your feet on top of the couch and get into a plank position with your hands on the ground. This is version is much more difficult than the previous kind. If you still want to step it up a bit, raise one of your legs in the air while doing the reps. This exercise will benefit your arms, chest and shoulders.

Scissor Kicks

To do this exercise start by sitting on the edge of your couch. Then place your palms on the corner of your couch cushion to help you balance. Then lift your legs up and lean back, but don’t let your back touch the cushion. Now just flutter kick in the air up and down, but not too wide. Do this for about 30 seconds and you’re on your way. If you want to make it more challenging then lift your arms straight into the air during the set. This exercise is very beneficial to your core.

In and Out Abs

For this exercise, start off seated upright on the edge of your couch with your legs bent in front of you. Now lean back a bit and lift your legs up off of the ground. Keep your arms byyour side holding the couch cushion for balance. Then pump your legs in and out, while keeping your legs together. Exhale when your knees come towards your chest and inhale when your legs go down. I recommend doing this exercise for either 30 second intervals or 20 reps. This exercise is beneficial to your abs, lower back, hip flexors and quads.

Couch Lunges

For this exercise, begin by bending down in front of your couch. Stretch your arms out onto the couch and then extend your left leg back, and then bring it forward. Focus all your weight onto the balls of your feet. Make sure your feet are about hip-width apart and your body is straight the entire time. Do this for about 30 seconds on each leg; one at a time. This exercise is beneficial to your butt, quads and thighs.

Alternate Leg Dips

For this exercise put your palms on the edge of the couch and extend your arms. Put your legs out to where your knee is at a 90-degree angle. Then you are going to dip your butt down low almost touching the floor, while raising one of your legs up in the air. Do this for about 30 seconds raising one leg after the other. This exercise is very beneficial to your quads, core, gluts and your triceps.

Bicycles

For this exercise start off sitting on the couch. Place your palms on the edge of the couch and then slowly raise up your feet. Get your legs to a 90-degree angle and then keep it there. Then simply kick your feet out as if you were riding a bicycle. I recommend starting off with 30 seconds a set and working your way up. If you want to increase the intensity then put your palms on the back of your head and touch your left elbow with your right knee when it comes towards you; and vice versa. This exercise is great for working out your abs.

Triceps Dips

To do this exercise sit on the couch and place your palms at the corner of the cushion, with your fingers pointing down. Start off with bent knees if you are just beginning and then advance to keeping your legs straight out. Lift your hips off of the couchand then dip your body towards the ground, but don’t quite touch it. You want your elbows to be at about a 90-degree angle. After that extend your arms back to their normal position and then you have one rep. I recommend doing this exercise in sets of about 10 to start off. This exercise is primarily beneficial to your triceps.

Couch Mountain Climbers

To do this exercise, start with kneeling in front of the couch. Position your knees and feet, hip-width apart. Now, place your palms on top of the couch. After that extend both of your legs out behind you into a high plank position. Finally, bring your left knee up to your chest and as you are extending it back; bring your right knee up to your chest. I recommend doing this for intervals of 30 seconds. This exercise benefits nearly your entire body, but specifically targets your butt, hips, legs and thighs.

So, there you have it, 10 exercises that you can do on the comfort of your couch. Just be creative and you can exercise anywhere. I’d recommend finding something on tv with some action in it to keep you pumped up.

How to Create Your Own Workout

Being active

Being active offers so many health benefits such as preventing diabetes, high cholesterol and high blood pressure. Unfortunately most of us are not as active  as we should be.  Therefore, we are at risk of developing these conditions later on in life. However,  there is also a growing number of children that have adult illnesses due to inactivity.

According to the Center for Disease Control and Prevention, 50% of Americans are not physically active which is concerning because engaging in physical activity on a regular basis can drastically improve our health.

If you are ready to get healthy, the importance of exercise cannot be overstated. Exercise so important for your health that the American Heart Association recommends 30 mins of moderate intensity exercise five times a week.

Most people dread exercising, citing inconvenience and time as the reason for being inactive.  Some just hate it altogether. However, you might fall in one of the groups of inactive people for whatever reason, but you are now ready to get started. You do not have to step foot in a gym to get active nor does physical activity only mean exercise.

If you are going to engage in an exercise routine or a fitness program, you must be certain that you get the best results from your time, money, and effort as much as possible. Choosing the right fitness exercise program is the key to success. But this depends on your goals as well.

Before you get started with some random exercise, you must first consider if it incorporates all or most elements of fitness. A good program should contain routines that improve your cardio. There should also be a weight training routine, and other components should include mobility, stability, and flexibility training. Do not forget to look for and factor in warm and cool down.

The cardio part of your fitness exercise program should include a range of exercises that require considerable effort to get your heart up from baseline. Exercises such as walking, running, skipping, jogging, biking, swimming, skiing, dancing  and other sporting activities are all types of cardio to consider. Cardio improves your cardiac and resp function and also burns fat. To achieve some results, cardio should be done at least fives times a week for optimal fitness.

Weight training should be done twice a week. You should target your major muscle groups and take a rest day in between. The amount of muscle group your target in a day depends on your weekly workout schedule. If you plan to workout two days per week, then you will be covering half your body one-day ad the other half of your body on the next day. Stretching should be included in your workout, or you can allocate an entire workout session to stretching alone such as yoga. To get the most of your work out and avoid injury make sure your body is primed and warm before stretching. You can create your own workout routine by following proper workout technique and principles.  The muscles listed below should be the main focus of your strength training.

• Chest. Pectorals Major/minor.

• Legs & Calves. Quadriceps / Hamstrings / Gastrocnemius.

• Shoulder. Deltoid.

• Back. Latissimus Dori / Trapezius.

• Front of the arm. Biceps.

• Back of arm. Triceps.

• Stomach. Abdominal

Besides how often your train your muscles, how you train them will also determine your results. If you want to gain strength and power your training protocol will be different than if you want to build muscle. The exercise movements will be the same, however, the repitiion of each exercise, the weight, set and rest between each will be different. Therefore when you are looking for exercises or workout make sure you are selecting one that is based on your goals. One exercise plan does not fit all workout goals.

Choose the exercises that you like to do this way you will stick to. After about 3 months of consistently working the same program you can then switch to a new program.

If you dread exercising that much, consider buying a treadmill or a stationary bicycle and positioning it right in front of your television set. If you are a reader, listening to music and books can be beneficial.

Choosing the right fitness exercise routine should be a process that should enable you to grow and love the whole idea of keeping fit. An exercise, or a combination of activities, can be considered good for weight loss, or keeping fit but it also depends on your body composition and your level of fitness.

A workout session that could be termed as a good fitness exercise routine for one person might just be pre-workout for another. If you are overweight then  any physical movement will burn calories, even climbing the stairs repeatedly will make burn extra calories. Just don’t eat the extra calories you burn. Many people notice an increase in their appetite when they start exercising. It is very easy to regain the extra calories you burn by eating a slice of pizza.

Where it begins to get tricky is when you have lost a certain amount of weight, and your fitness level has increased, simple physical movements as climbing the staircase will not suffice. Your body adapts, and you will have to exert additional effort by increasing the intensity of the exercises and intervals in which you do them.

CONCLUSION

If you cannot afford a trainer or dont like the workouts available then you can create your won. You can pick and choose from the various free ones on the web. Be creative when planning a fitness exercise routine and remember to make it more fun at the beginning so you can stick to it. . Understand your body and set challenging but reasonable goals.