Month: June 2019

Exercise To Sustain Body Fitness

Tips From The Experts

When you do exercise, try to focus more on balancing your body. If you are not very confident with how you appear to other people, then you really need to repeat a number of aerobic activities to develop a flat abdomen, and to build strong muscles and bones. With repetitive exercises, you will notice a change in your body shape – a change for the better.

If you can come up with a good system of exercise, your resting and training time will definitely be balanced. Your body knows when it is burning calories and exercising regularly helps you build up muscles even when you are at rest. It is not good for the body to be over-exercised. It does not allow your muscles to recover and rebuild.

Exercising with weights

Another recommendation by experts is to engage your body in an exercise that involves weights. The proper means of getting your potential to its maximum level is by lifting heavy weights in a given period. There should also be proper guidance during the activity in order to have less risk and to avoid failure and accidents.

You should adapt to changes. We call it variety. The technical term for that is “periodization.” In other words, do not stick to the same activity repeatedly. It is nice to make some changes to the physical and mental activities that you indulge in.

Fix Flat Feet

  • Keep them straight. Take a minute to evaluate your standing position. Stand up and walk around the room for a minute. Stop and look straight ahead. Now, without changing the position of your feet, look down and see which way your feet are pointing. For most people, if they were to draw an imaginary straight line out of their pinky toe they would find their feet are pointing outward – almost to the point of “duck feet”. If that’s the case with you, turn your foot at the ankle so that the imaginary line goes straight out in front of you – so that the lines from both feet are parallel and headed toward any object in the distance in front of you. Remember that position. Every time you stop to stand still take notice of your foot position and adjust accordingly.
  • Roll the knees out. Once your feet are in the straight position mentioned above, try to bounce your knee caps up and down. Can you? Most people can’t. Keep trying. Usually it’s easiest to try to raise them up and then let them go. Once you’ve bounced them up and down a few times try to roll your knees open without lifting your feet or bending your knees. Be patient, this isn’t easy! Imagine trying to get your knees to look at each side wall. What you should notice is that your feet miraculously “get” an arch. Again, every time you stop to stand still, get those feet in position and try the knee roll.
  • Lift up your toes. This one you can do while you are standing (hold on to a chair if needed) or while you’re sitting. With your feet on the ground, spread your toes wide and then lift your toes into the air while keeping the ball of your foot and your heel on the ground. Drop them to the ground again. Now the next time try lifting each toe up in a wave starting with the big toe over to the pinky toe until they’re all up again. Put them back down in opposite order. This helps to strengthen the individual muscles in the foot. If you’re standing while trying this exercise, remember your foot position and try to keep those knees rolled.
  • Massage the arch. Using a tennis ball or similar child’s play ball, massage the arch of your foot daily by rolling your foot back and forth on the ball. Stand and sink into the ball with your foot but don’t put your full body weight on the ball. Switch to the other foot.
  • Stretch your calves. One of foot guru, body alignment expert and biomechanist, Katy Bowman’s go to exercises for any type of foot problem is a calf stretch. Put the ball of your foot on the top of a rolled up towel and drop your heel to the ground. Keeping the weight in the heel of that foot, slowly try to inch your free foot forward. Switch to the other side.

 

Cope With Migraine

Taking good care of yourself will help you lessen the occurrence and severity of migraine attacks. Below are some ways on how to improve your lifestyle:

Avoid different stressors that may trigger migraine attacks.

This may be physical and emotional factors such as traveling, neck and shoulder tension, excitement, shock, and anxiety. You may avoid these stressors by simply taking time to relax and having enough time to rest and sleep. Don’t be too harsh on yourself. You deserve to have some quality time away from different stressors that can be harmful to your health.

Have a medication plan.

It is important to always follow the advice of your doctor. Take your medications on time, and avoid taking non-prescribed drugs.

Record the pattern and triggers of your migraine.

It is indeed important to record your headache patterns and triggers, for you to be able to properly deal with them in the future.

Have sufficient intake of water.

Dehydration can trigger a migraine attack; so needless to say, it pays to drink enough water.

Observe regular routines in different activities.

This is mostly advisable in eating and sleeping. At times, changes in eating and sleeping patterns can trigger migraine attacks; so it is a must to eat and sleep around the same times everyday regardless of your changing activity schedules.

Room Humidifiers

Most homes have dry air from time to time, and if you have a humidity meter or hygrometer, you’ll probably notice that when the humidity drops to 25% or less, you’ve got more dust floating around-and your allergies, sneezing, coughing, all increase, too. How much moisture do you need? It’s pretty simple-just set the humidifier to 35% and see how that goes first. If you notice a difference, leave it there for a while.

If you’re still having about the same amount of symptoms, increase it to about 40 or 45%. That’s usually about the maximum humidity you’ll want for your home. It’s enough to add soothing moisture and keep dust down, but not too much (above 55%) that would tend to feed mold or bacteria growth. Any wood furniture you have likes indoor humidity of around 45-55% too, so you’ll keep them looking newer, less likely to have cracked finishes, as well, by using a humidifier.

So, while we do recommend that you filter the air in your home or room to remove as much dust as possible, we also recommend using a top-rated room humidifier to keep dry air from unwittingly causing you more problems and keep even more of that dust out of the air you’re breathing every day.