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10 Ingenious Exercise Safety Tips

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Have you started exercising? If so, be careful with your workouts, especially during these times of pandemic. 

I  go for brisk walks in the evenings wearing my mask and gloves. Also, I carry extra masks and a pocket hand sanitizer. How about you? Are you following all the safety precautions? 

Ordinary walking and a mild workout are usually excellent if you have no troublesome symptoms. But if you’re planning for a more strenuous regimen, you need to heed your doctor’s advice. 

Consult your doctor if you have any health conditions. Here are some exercise safety tips to have a safe workout. 

#1. Build endurance

Suppose you’re starting with high-intensity workouts. It’s best to take it slow. Build up your endurance for at least a month before doing intense workouts. Once you’ve boosted your endurance levels, then increase the effectiveness of your exercise.

#2. Increase protein intake

Both strength and cardio workouts require protein for muscle building. So pay attention to your protein intake and drink a lot of protein shakes.

#3. Drink water

Your body takes a couple of hours to absorb water. Make sure you hydrate throughout the day and not just before exercise. If you’re running a marathon or doing any strenuous activity, replace fluid along with essential electrolytes.

#4. Warmups and cool downs

Warmup and cool down properly before and after your workouts. Just 10 minutes is enough for effective warmups and cool downs.

#5. Beware of overuse injuries

Training too hard can cause overuse injuries like inflamed tendons and ligaments, stress fractures, and sore joints and muscles. Sports such as swimming, jogging, and tennis cause overuse injuries. So have a mix of different activities and have sufficient rest.

#6. Sensible workouts

Listen to your body. Stop doing exercises when you are feeling sick or tired. Suppose you stop doing workouts for a while shift to a lower level of activity when starting again. For example, if you’re doing strength training, try to lift lighter weights.

#7. Proper clothing

Dress suitably for cold-weather workouts to prevent hyperthermia. Wear layers so you can remove them as you feel warm. Never forget to wear your gloves. 

Go in for clothes and shoes suited to the workout you’re doing. Heavy usage causes the cushioning of your shoes to thin out, so replace every six months. 

#8. Prioritize proper form

Proper form is the backbone for strength training. While learning the exercises, use light weights or better use none. Never hurry to finish reps or sets or struggle to lift heavier weights, or in the end, you may have to sacrifice your proper form.

#9. Be careful in extreme temperatures.

In hot, humid conditions, vigorous exercise could cause dehydration and severe overheating when the temperature reaches 70°F slow downpour pace. On further higher temperatures such as 80°F, a workout in an air-conditioned gym, or the more refreshing early morning or evening hours. Signs of overheating include dizziness, headache, faintness, nausea, palpitations, or cramps––watch for it.

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#10. Seek medical attention for muscle soreness

Usually, muscle soreness starts after 12 to 14 hours after your workout and gradually decreases. By contrast, intense muscle pain that starts during an exercise or muscle soreness that lasts for one or two weeks merits serious medical advice. 

If you want to enhance your workouts without any injury or safety is your prime concern, why not get it from the professionals?

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behavioral health cholesterol depression diabetes exercise

Top Health Conditions That Affect Millennials – And How to Treat Them Naturally


As a millennial, you may be busy juggling your family, career, and other commitments, but may forget about your behavioral wellness. It seems millennials are affected by problems relating to behavioral health. Behavioral wellness helps to improve your self-awareness, make healthy choices, and achieve proper balance in all areas of your life. 

Blue Cross Blue Shield Association (BCBSA) says millennials may become less healthy as they age. Millennials are those born between 1981 to 1996. Although they may seem to have a more excellent investment in health and wellness than generations before them, they seem to be less healthy as they age. 

The research points out that they have a double-digit increase in the top 10 health conditions. Sadly they are affected mostly by behavioral health conditions with numbers skyrocketing in depression and hyperactivity.

So here are the top 10 conditions affecting the millennials.

Depression

Substance use disorder

Alcohol use disorder

Hypertension

Hyperactivity

Psychotic conditions

Crohn’s disease and ulcerative colitis

High cholesterol

Tobacco use disorder

Type 2 diabetes

Deborah Serani, PsyD, professor at Adelphi University and award-winning author of “Living with Depression,” explains in Healthline that the circumstances that millennials grew up may be the culprit.

Things such as technological advances, media overload, the school of thought that everyone wins, the two-income households, and undefined work schedules may have contributed to this scenario.

If you’re suffering from any of these conditions, visit your doctor immediately. Also, you can improve the quality of your life by making suitable lifestyle changes. Let’s see how we can treat most of these conditions naturally.

How to treat depression naturally?

Depression can thwart you away from your routine, so set up a timetable and follow a method. Set goals for yourself even though it’s minimal because depression increases a sense of worthlessness and makes you wander without a purpose. 

One of the best ways to treat depression naturally is through exercise. Exercise releases the feel-good chemicals endorphins and rewires your brain in positive ways. 

Foods also play a positive role in reducing depression. Foods such as salmon and tuna are rich in omega 3 fatty acids. 

 Folic acid, rich foods, such as spinach and avocadoes, are also beneficial. All these foods help to fight depression and boost your brain health.

Other helpful ways include rest and taking on challenges. Try to get enough sleep. Take on new responsibilities. When you’re depressed, you’ll want to shrink back from what life has to offer you. 

Staying involved will give you a sense of accomplishment. Try to do something new, such as visiting a museum, volunteering or participating in a race, etc. It will increase the secretion of dopamine, which improves enjoyment, pleasure, and learning. 

Schedule some time to do things that you enjoy. It may be cooking, gardening, or anything, just relax and have fun.

How to treat alcohol use disorder naturally?

Alcohol use disorder is not easy to control; just only by your will power. It’s a brain disease that makes changes to your brain, and leaving it becomes dangerous. To overcome it, get professional advice from your doctor. Give a complete detox to your body to remove alcohol from your system and allow it to heal naturally. 

Get the advice of a counselor or therapist. Build a reliable support system, manage your stress. Set goals and try to achieve them. Work on the behaviors that trigger you to drink alcohol. You can go in for focus counseling or one on one therapy session. 

Join a group therapy or a support group. The people you meet there will thoroughly understand your problems, and you’ll find people whom you can relate to. 

Recovery can take a long time. If the disorder relapse, never feel that you’ve failed. Visit your doctor, and continue to take steps to fight it, surely you will-just give yourself some time.

How to treat substance use disorder naturally?

Developing an addiction is not a sign of weakness, but it takes more than will power to overcome it. Decide you want to change. Keep track of the drug use.

 Addiction treatment options include detoxification, behavioral counseling, medication, long term follow up, or medical treatment. Whatever treatment options you chose first involve yourself in a sober social network, build up a support system of friends and family.

Keep your drug triggers and cravings in check. Move away from friends who use it, avoid clubs and bars, and practice caution while taking prescription drugs. 

Distract yourself by involving in a creative hobby. When you experience a craving, remember all the negative consequences of drugs. 

Build a meaningful life by enjoying nature, adopting a pet, getting involved in community activities, setting a goal, looking after your health, and enjoying arts.

How to treat hypertension naturally?

Hypertension can increase your risk of heart disease and stroke. You can lower your blood pressure even without medication. Exercise or walk regularly, reduce your sodium intake, include potassium-rich foods in your diet.

Reduce your alcohol intake, cut back on caffeine, reduce your stress levels, and eat dark chocolate. They are rich in flavonoids; they’ll dilate blood vessels, thus boosting blood flow and lowering blood pressure.

Reduce your weight, quit smoking, cut back on added sugar and refined carbohydrates. Practice meditation and deep breathing, eat a lot of berries, and include calcium-rich foods in your diet.

Natural supplements like aged garlic extract, whey protein, berberine, hibiscus, and fish oil can also prove beneficial. Adding magnesium-rich foods to your diet relaxes and lowers blood pressure. 

How to treat hyperactivity naturally?

Medications for hyperactivity has been increased in recent years. These medications may cause side effects, but alternative therapies can be a good option. Here are some natural ways you can control the symptoms of ADHD. 

Forego preservatives and food colorings. Avoiding potential allergens may improve the behavior of ADHD. So cut back chemical additives and preservatives such as BHT, milk and eggs, chocolates, and foods containing salicylate.

Join a yoga or taichi class. Research has shown that yoga has brought about significant improvements in anxiety, hyperactivity, and social problems in boys having ADHD. 

Spend some time outside in nature, just 20 minutes of breathing in the fresh air, enjoying the greenery, and being with nature can improve concentration significantly.

Behavioral therapy also gives good results. Likewise, treatment with supplements forms significant alternative treatment. Supplements such as L-carnitine, vitamin B6, zinc, and magnesium prove useful. Also, you can try herbs like ginseng, ginkgo, and passionflower to calm hyperactivity. 

However, supplementation can be dangerous without a doctor’s guidance, seek medical assistance before supplementation with nutrients or herbs.

How to treat Crohn’s disease and ulcerative disease naturally?

Pay attention to your diet. Beware of gluten foods such as bread, pasta, and sauces. Avoid spicy and fried foods and dairy. Include fiber-rich foods in your diet.

Probiotics help to improve your symptoms of digestion. So include probiotic foods such as kombucha, yogurt, kimchi, kefir, miso, pickles, tofu, and sauerkraut.

Prebiotics act as a healthy fertilizer and help in the growth of good bacteria. Including sources such as banana, asparagus, legumes, chicory root, dandelion greens, and Jerusalem artichokes helps to stimulate the growth of good bacteria. 

Go slow with prebiotics; if you’re experiencing any flareups. The fiber present in prebiotoics may worsen the condition. Include anti-inflammatory foods such as green leafy veggies, virgin olive oil, fatty fish, and fruits. 

Some helpful herbs to include are aloe vera juice, slippery elm bark, turmeric, and glutamine. If you have a flareup, give your body time to heal. 

Take a liquid diet and provide some rest for your bowl. Get some extra sleep, minimize stress, avoid intense exercise, and take adequate naps. 

Avoid large portions and eat smaller meals to put less stress on your digestive system. Drink lots of water to avoid dehydration, especially if you had a bout of diarrhea. Also, add electrolyte based fluids such as coconut water or broth. Steer clear of sweetened beverages and carbonated drinks.  

How to treat high cholesterol naturally?

High cholesterol is a significant risk factor for heart disease. A healthy lifestyle helps to manage your blood cholesterol effectively. To control cholesterol naturally, quit smoking, try to reduce weight, and exercise daily. 

Include foods that are rich in fiber and omega 3 fatty acids. Avoid foods that are high in saturated fats. Eliminate stress, drink alcohol in moderation, and avoid trans fats at all costs. 

Natural remedies for high cholesterol include Astralagus, hawthorn, flaxseed, fish rich in omega 3 fatty acids, garlic red yeast rice, and plant sterol and stanol supplements. Consult your doctor before taking any supplements. 

How to treat tobacco use disorder naturally?

Watch out for cravings; they usually last less than five minutes. During those times, keep your hands busy, go for a walk, do the dishes, or have a healthy snack. 

Exercise regularly, join a support group, eat regular healthy meals, identify your triggers such as people, places, or situations, and stay away from them. 

Alternative medicine treatments such as acupuncture, hypnosis, meditation, and herbs such as St. John’s wort and supplements such as the dietary supplements SAMe, silver acetate can prove beneficial. 

To stay smoke-free, practice positive self-talk, remain motivated, and don’t get discouraged even if you slip. Identify your primary smoking triggers and seek support. Similarly, set smoke-free boundaries, avoid alcohol, review the benefits you’re getting from being smoke-free and reward yourself. 

How to treat type 2 diabetes naturally?

Alternative treatments can be beneficial, but some may be harmful. Always talk to your doctor before you try any remedy. 

Acupuncture, biofeedback, guided imagery are beneficial alternative treatments to treat diabetes. 

Natural supplements like chromium, magnesium, vanadium, Coenzyme Q10 are helpful. Herbs such as ginseng have a sugar-lowering compound that may be useful. 

People with type 2 diabetes may concentrate on buckwheat, brewers yeast, broccoli, and other greens, cloves, cinnamon, coffee, okra, sage, fenugreek greens, and sage. 

Improve your diet, with fresh or frozen veggies, whole grains, lean meats, beans, and low fat or fat-free dairy. Eat nonstarchy vegetables like carrots, broccoli, and lettuce.

Avoid high glycemic index foods; they are usually processed foods. Likewise, limit fast foods and focus on healthy snacks.

Reduce especially your belly fat to help lower your glucose levels. 

Exercise regularly; the more intense you exercise, the better; instead of jogging, you could do high-intensity interval training. Also, control sleep apnea to manage sugar spikes and dips.

Reduce stress by practicing yoga and deep breathing before going to bed. Maintain a slightly cold temperature in your sleep environment. Block out all sound and noise and establish a sleep schedule. 

Discussed in this post are mostly lifestyle modifications; you must get medical treatment and supplement lifestyle changes to lead a healthy, optimistic, and happy life. 

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Yoga- A Perfect Workout for Runners

Yoga is a stress buster and is a great workout for everyone.  But if you’re a runner, then you might get some huge perks from yoga. Due to its repetitive nature, running can cause musculoskeletal imbalances. Yoga helps to restore symmetry and balance to your body making it a perfect complement to running.
 

Physical effects of yoga

 
Flexibility
Yoga stretches your tight muscles and increases the range of motion in the related muscles. This action results in increased flexibility, greater ease of movement and significantly reduced nagging aches and pains.
 
Strength
Chances are your lower body muscles might be stronger, while others remain underused and weak because of your running schedule. Be known that strengthening your upper body and core helps improve posture while running. A strong core creates a better overall form and yoga helps you to achieve this.
 
Biochemical balance
If you overuse some muscles and underuse some it might cause muscular imbalances. Even a seemingly simple yoga pose requires a balanced activity of opposing muscle groups. Yoga awakens every part of your body and improves biochemical balance.
 
Improved breathing
Lung capacity is crucial if you’re a runner. The better your lung capacity, the more oxygen is circulated in your system. Yogic breath is called pranayama. So when you breathe in you bring oxygen, and create a vital life force. Through this conscious breathing technique, your body gets energized as a result of increased oxygen circulation throughout its systems.
 
Complete inside-out body workout
Yoga uses all muscle groups. Furthermore, all of your body systems including respiratory, cardiovascular, skeletal and endocrine systems gets a thorough workout when you do yoga. Additionally, your internal organs are massaged and oxygenated through yogic breathing.

Yoga poses for runners

  • ü  Downward dog
  • ü  Upward dog
  • ü  Forward Fold
  • ü  Cobbler
  • ü  Reclining pigeon
  • ü  Bridge
  • ü  Seated spinal twist
  • ü  Low lunge/lizard
  • ü  Tree
  • Triangle
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The Complete Guide to Interval Training

The Complete Guide to Interval Training
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Take care,
Swarnam