Exercises to Conceive Better

Antenatal exercises is now a days talk of the town, but very few people promote the importance of fitness before the conception.The fitness levels before you conceive will determine the outcome of the pregnancy and also the exercises which you can continue throughout the pregnancy. Working out before you plan for a baby will help you to increase your energy levels and help you to manage your weight.
A study in Columbia University of public health found that fit women who exercised atleast an hour a day three times per week have low risk pregnancies and increased birth weight babies by about 5%, decreased risk of delivering premature babies.They are also able to more easily handle stress and do better emotionally.

Two weeks prior to conceive, you should stop all sports or activities that are jarring or carry a risk of abdominal trauma. Activities such as surfing, horse back riding, soccer, skiing, rock climbing, gymnastics should be discontinued.

EXERCISES which helps you to conceive better: 

WALKING
 Its one of the ideal preconception exercise. If you are unfit and overweight this low impact exercise will help you to shed those extra pounds.Once you conceive it can be continued as long as you can exercise.

CYCLING
Biking is another form of low impact exercise. It helps to maintain the weight and also improves circulations, and reduces risk of gestational diabetes.

SWIMMING
This is considered one of the best exercise even after you conceive.It helps to improve your cardiovascular, muscular strength as well as endurance.

PILATES
It is a mind-body workout that simultaneously strengthens and stretches you. Most of the exercise focus on initiating the movement from your core. Good core muscle strength will prevent you from back pain and also prevent post partum abdominal sagging.

YOGA
It again helps you to improve flexibility, reduces stress.Certain poses in yoga have been found to be beneficial as they increase the blood supply to certain organs.

Child pose

STRENGTH TRAINING
Weight training prior to pregnancy, either through body weight exercise or with dumbells or resistance bands or stability balls will give you a base level muscular strength.Squats, pushups, lunges and plank are examples of safe exercises. Muscle strength will help you to cope up with pregnancy discomfort and prevent low back ache.

RELAXATION
Progressive relaxation techniques can be used also deep controlled breathing can help to relax the body.

PELVIC FLOOR EXERCISES
Pelvic floor exercises are very important to prevent complications like incontinence. Check out the pelvic floor exercises on http://fitnessphysios.blogspot.in/2012/03/incontinence-in-women.html

CORE EXERCISE: Exercises targeting your Transversus abdominis and other abdominals are very important.The exercises included are pelvic bridging, pelvic tilt, plank, side plank etc.

Clam

Leg lifts

GENERAL INSTRUCTIONS

• Regular gynecological checkup
• Give up drinking,smoking habits
• Take folic acid Tablets as prescribed by physician
• Eat healthy food
• Keep yourself well hydrate
• Get your weight checkup done
• Avoid infections.
• Check out environmental risks

HAPPY MOTHERHOOD !!!




DISCLAIMER: Kindly consult a physical therapist or certified trainer before attempting the exercises.

Strength Training in Golden Years

The common perception of the elderly is that they become weak and fragile due to age induced muscle wasting.

It has been shown that resistance training can enhance muscle mass and function even in 90 year old subjects, and is the most effective way to maintain the quality of life as we age.

Anyone who has reviewed the literature on aging and exercise realizes that a tremendous amount of research has been conducted in this area and has shown that resistance training can be safely performed by the elderly if done correctly.

Precautions:

• Make sure you pre-test and/or screen your subjects prior to starting your training.
• Anyone over the age of 40 should go through a health screening before they initiate any exercise program to insure their safety and to identify any possible limitations (risks) they may have to exercise.
• Depending on your initial fitness level, a slow approach is advised, especially if you have little or no lifting experience.

Training Program:

• Should include Warm up (10 min), Strength Training (30 min) & Cool Down (15 min)
• Lifting Stations, Lifting Circuit, and Rest Periods: Use a full body routine that exercises all the major muscles and alternates between the upper and lower body. Use 2 minutes of rest between stations.
• Periodization Plan: Modify the workload & exercise intensity as it will reduce boredom & will keep your interest going.

Benefits of Strength Training:

• Arthritis Relief: A recently completed study found that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability, in osteoarthritic seniors. Strength training has shown to reduce the pain of osteoarthritis at an equal or higher level than medications.
• Improved Glucose Control: Type II Diabetes is very common in elderly all over the globe. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes. In a recent study, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes medication.
• Healthy Heart: Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. American Heart Association to recommends strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.
• Restoration of Balance and Reduction of Falls: Strengthening exercises, when done properly and through the full range of motion, increase a person's flexibility and balance, which decrease the likelihood and severity of falls.
• Strengthening of Bone: Post-menopausal women can lose 1-2% of their bone mass annually. Results from a study, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
• Weight Control: Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle tissue consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long-term weight control.
• Healthy State of Mind: Strength training provides similar improvements in depression as anti-depressant medications. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
• Sleep Improvement: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.

The bottom line is that they are training for life and will need to continue this training for as long as they are able.


Also check out: Exercise Benefits in Senior Citizens
If you are presently are enjoying the benefits of strength training, we would love to hear from you!


DISCLAIMER: Consult your doctor before trying out Strength Training.

Kitchen Ergonomics

Bend...Stretch...Twist...Turn...Duck...Reach...

This is you, making dinner.

The kitchen is typically the most used room in any house. And an efficient kitchen is typically a key point in having a happy life. If you do not believe me, try living with a poorly laid out kitchen and watch your quality of life plummet.

How to make Your Kitchen Efficient?

Kitchen Work Triangle: The 3 points of the kitchen work triangle are: Refrigerator, Sink & Stove. The sink, is located either adjacent to or across from the cooking surface & refrigerator.

Counter Design & Layout:

• Make sure that your kitchen includes a working counter near the stove for dishes waiting to be cooked or those fresh out of the oven.
• Provide for counter space close to the sink.
• Proper counter height reduces excessive forward bending & shoulder elevation. For most activities, the work surface should be slightly below elbow height. Work requiring force, such as kneading bread, rolling dough, or cutting bones, should be done on a surface that is below elbow height.

Floors:

• A cushioned floor surface such as cork or linoleum is best, and it minimizes breakage when things are dropped.
• If the floor is hard, such as tile, use anti-fatigue mats or cushioned rugs.

Lighting: Every work surface should be well illuminated.

Reaching:

• Minimize reaching by organizing your kitchen so that most cooking processes can be completed while keeping your elbows close to your body.
• Place most commonly used tools within easy reach.
• Assemble all ingredients and utensils needed before cooking near the work center, similar to preparing a lab for an experiment.
• Hang pots and pans on racks on walls. Use accessories such as corner shelves or racks which can be hung on rods. Another economical way is to use ‘S’ hooks to hang pans & other utensils.
• Use a step stool to avoid reaching above shoulder height.

Storage: 

• For floor-level storage space, opt for drawers rather than cupboards. This way, you won’t need to bend over to look for whatever is stuck at the back of a cupboard. Whatever drawer units you select, go for the ones with self-closing glides.
• Opt for "Flip" Over Cabinets as the door flips up, rather than to the side, avoiding twisting & double maneuvers.
• Store frequently used accessories in the top drawers just beneath the counter or on the bottom shelf of the cupboards just above the counter. The remaining accessories can then be stored based on how often they’re used, with those used least often on the highest or lowest levels.
• Make sure the range hood is at least 60 centimetres high so that you won’t bump your head.

Electrical Outlets: You can run a channel of outlets below your upper cabinets. This way anytime you need to plug something in, you just reach up and plug it in, from wherever you are standing — no need to lug appliances around.

Working in your Kitchen:

Consider keeping items at waist level or maximum till shoulder height to avoid excessive bending, stooping or reaching. 

• It is more comfortable to sit to perform some tasks than to spend hours standing in the kitchen. W have observed that when most people sit on a stool, they sit balanced, & practice better posture.
• Washing Dishes: There are three things you can do. First, renovate your kitchen and make the sink higher. Two, wash up in a bowl on top of the platform, or three, stand with your feet well apart on a non-slip mat, so you become shorter. 
• When accessing storage below the platform, bend down using your knees instead of the back.
• If you must use a step stool, get one with a bar to hold on to. Never use a chair as a step stool.

Note:

• If you're buying a standard refrigerator, designs with the freezer on the bottom are best, with most commonly used foods on the top shelf for easy access.
• Think carefully about whether or not to buy a dishwasher. Packing and unpacking them can cause back pain too.

The kitchen is full of potential sources of strains, repetitive motion, force, and awkward posture, especially if you are a “non-standard” sized person or if you have already overworked certain body parts during the day at work. By coupling ergonomically designed appliances and fixtures with careful planning, working in your kitchen can become a pleasure.


If you have any tips which have helped in the kitchen, we would love to hear them!

Which is the Posture Right for me?

Is your posture RIGHT?
We have always been told to sit upright, keep our shoulders back & much more...to have good posture.
Our bodies have been subjected to varied stresses- long hours of sitting, backpack, carrying weights (hand bags, laptops, briefcases) on single shoulders, varied work related postures are some of them.
It's easy to say use good/correct postures when beginning an activity. How many of us pay attention to our postures once we are engrossed in said activities?
I am not going to tell you to this is the right posture & this is what you have to do. Each individual is unique & hence the right posture for them would be unique too.
The common doorway to good posture- Ergonomics
What is Ergonomics?
Simply put, ergonomics is fitting the job to the worker's abilities.
Ergonomics can be applied to all our daily activities too along with our professional lives. How? Most activities- personal & professional- use the same postures- Standing, Sitting, Forward Bending & Lying (Sleeping).

The Golden Rule: Change your posture every 15-20 minutes.
Standing Ergonomics:

• When standing, always maintain equal weight on both feet. Standing with uneven weight bearing places increased load on your spine & leads to low back pain & muscle imbalances.
• If standing for long, have a small stool (1-1.5inches height) & keep one foot on the stool. This reduces load on the spine. Alternate feet on the step.

Sitting Ergonomics:

• Most of our day is spent sitting- the curse of Sedentary Lifestyle.
• Sitting obliterates the low back curve as the pelvis tilts posteriorly. Along with flattening of the low back, there is increased curvature in the upper back & the neck moves forward- Causes low back & neck stiffness & pain, reduced movement of spine & overall poor posture.

Forward Bending/ Lifting:

• Bending forwards with knees straight places increased stress on the vertebral joints & intervertebral discs-can lead to Slip Disc.
• If you are lifting (for example) 10 pounds:
• Bending forwards with knees straight, the load taken by the spine is 10 times the weight being lifted; 10x10=100 pounds!!
• When, bending with your knees bent, the load on the spine equals the weight being lifted i.e. 10 pounds. This is because the weight is being taken by the leg musculature, mainly the Quadriceps, hence reducing the load on the spine.
• Remember to hold the weight being lifted close to your body.

Lying:

• If you sleep on your back, defer from using a pillow as it aggravates the forward head posture.
• If you sleep on your side, use a pillow(s) to maintain the distance between the neck & shoulder. Do not keep your hand(s) under your head as this causes forward neck bending. Keep a pillow between your bent knees.
• Avoid sleeping on your stomach as the neck is maintained in a rotated position & leads to muscle imbalances in the neck.
• The mattress you sleep on plays an important role for having good posture & also for getting a good night's rest. A firm mattress (coir) is the best choice (Goldilocks & the 3 bears).

Ergonomics for daily living is the easiest road to maintain the right posture while working & having fun. With these simple changes in your life, you can quit worrying about poor postures.

Vertigo Exercises

Vertigo is a sudden feeling that you are unsteady or that environment around you is moving. It is generally for a short duration.


Common Symptoms are: Dizziness, light headedness, loss of balance, blurred vision, nausea, vomiting etc.

CAUSES

It stems from inner ear, more specifically an organ called the vestibular labyrinth.This tiny organ uses fine, hair-like sensor monitor that detect movement of the head.They also have tiny crystals made up of calcium carbonate that break due to ageing or injury and get dislodged.This movement of crystals causes the spinning effect.

TYPES
Peripheral causes: infection, trauma, migraine, allergies, tumor, abnormal fluid.
Central: tumor, trauma to brain or spinal cord.

BRANDT-DAROFF EXERCISE

EXERCISES

1) BRANDT-DAROFF EXERCISE
Its one of the home excercises.
Sit on a bench with feet on the floor.
Quickly lie on right side and then stay till dizziness passes.
Sit back up and stay till dizziness passes.
Repeat similar exercise on left side. Do 10-20 repetitions.

2) CANAL REPOSITIONING MANEUVER, CANALITH RE-POSITIONING


Head exercise done in clinic with help of physiotherapist.
GOAL: to move crystals out of inner ear

Start by sitting and looking forward while an assistant stands behind you. Next lie down with head over edge of the table at 45 degree to left.
Turn your head 45 degree right. Roll 135 degree until body faces downwards.Then situp without changing  head position.Turn your head forward and tilt down 20 degrees.
Repeat in other direction.

3) CAWTHORNE- COOKSEY EYE EXERCISE
This exercise gives your brain to adapt with eye movement.Gradually brain learn to work around inner ear problem which causes symptoms.

REASON FOR EYE EXERCISE
Trauma to inner ear gives a false signal to brain which makes it think that you or your surrounding are moving but in reality you arent.
The eye exercise helps to adapt brain to these false signals and work around then to lessen symptoms.

EXERCISES
1) Sit on chair without moving head,look up and down.20 repetitions  gradually increase the speed.
2) Look left then right without moving the head
3) Extend one arm in front and hold your index finger.Focus your eyes on your finger.Keep moving your finger with eyes focused on finger towards the face and then slowly out again.
4) Incorporate head movement with eye turn head one side looking over your shoulder,turn other side.

4) WALKING EXERCISE
Though walking seems to be a normal activity but dangerous for people with vertigo.

Walk back and forth with eyes open and then with someone around with eyes closed.Same way walk up and down stair or hill.



5) GAZE STABILIZATION
It helps to improve vision and helps to focus on stationaly objects'
Write a letter or an alphabet on paper and hold the paper at your eye level.1-2" high. Gaze at letter while moving head side to side. gradually increase the speed.
If dizzy stop and take rest.
This can also be performed n form of thumb tracking,

5) NODDING
Taichi movement  helps to improve balance
stand with back straight look forward hold onto wall or chair back if you are unsteady on feet.
Take deep breath with eyes open while exhaling slowly lower your chin to chest as if you are nodding.Slowly raise your head back to straight position while inhaling.

Vertigo is not completely curable but the exercises done on regular basis surely will help you to decrease the symptoms and lead a near normal life.

STAY FIT STAY HEALTHY

CHEERS!!!

DISCLAIMER: Refer your physician and physiotherapist before attempting these exercises.