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Exercising to Provide Relief for Fibromyalgia

Fibromyalgia can cause widespread pain throughout the body, resulting in muscle soreness and fatigue. Even the most mundane of activities can create posture imbalances, muscle tightness, and pain. Some of the simplest undertakings such as unloading the dishwasher or vacuuming floors can cause major muscle discomfort and bring on Fibromyalgia symptoms. However, adding some simple exercises such as light free weights and aerobics can greatly improve how the body reacts to Fibromyalgia triggers.

Weight training can greatly increase muscle strength for Fibromyalgia patients. These can include simple reps with free weights, light resistance training, and modified machine work. Using light free weights, doing shoulder rolls and bicep curls increases both strength and muscle stamina. This allows the body to better perform chores that require upper body, back, and arm strength. For lower body endurance, adding ankle weights to basic walking or light jogging can help build strength and durability.

Aerobics is another way to decrease Fibromyalgia symptoms. In fact, water aerobics is often utilized to help increase strength, improve range of motion, and provide appropriate resistance for Fibromyalgia patients. Cycling, stair stepping, and elliptical work outs are another great option for Fibromyalgia patients to increase strength and mobility.

Adding a fitness routine to a Fibromyalgia care plan also has the added benefit of helping to offset the fatigue that is often associated with the condition. Many Fibromyalgia patients are jointly diagnosed with Chronic Fatigue Syndrome. One popular approach to treating CFS is adding a fitness routine that includes weight training and aerobics for mild cardio elevation. The added benefit of energy from a fitness routine helps to combat fatigue and reduces Fibromyalgia symptoms.

Overall Fibromyalgia can have devastating effects on a person’s daily routine and quality of life. Adding a fitness routine can help to reduce and eliminate the symptoms that are associated with the illness. Light weight training and simple aerobics can increase strength and muscle stamina, relieve tension and stress in the body, and increase energy and flow throughout the body.

 

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Using Gym Equipment Correctly To Treat Osteoarthritis

Osteoarthritis has a long list of symptoms that generally have long-term physical impacts. With the onset of pain, sufferers often reach for both over the counter medications and prescription medication. With OA patients, however, it is often suggested to incorporate a strong fitness routine to both increase strength and improve joint mobility. Using gym equipment can have many positive results for OA when used correctly.

The best equipment to incorporate into a fitness routine for Osteoarthritis are those that of a low impact work out on the joints and muscles. Great examples of quality gym equipment to use for treatment include a stationary bike and the elliptical machine. These both provide movement that encourages range of motion and strengthening, especially for the knees and hips which are oftentimes big problem areas for OA patients.

Low weight training can also be extremely beneficial when trying to treat Osteoarthritis. Using resistance training can help to strengthen the muscles and joints that are affected. Just adding free weights and doing light lifts and shoulder rolls can help build muscle stamina and increase range of motion in the shoulders and joints throughout the arms.

One of the easiest pieces of equipment to use, that can be tremendously beneficial for OA patients, is the treadmill. Walking every day not only increases joint motion, but also keeps muscles loose and moving. Using a treadmill in the home or gym eliminates weather influences that can sometimes be a big issue for OA patients. Adding some light ankle weights can further provide strength in the knees and hips.

When used correctly, gym equipment certainly has a place in the treatment of Osteoarthritis. Utilizing fitness equipment can provide relief, strength, and stamina for OA patients without introducing more medications. It is important to note that any fitness plan should be closely monitored by a doctor and/or a trained fitness professional to ensure safety and success. However, adding a fitness routine into the care plan for OA patients can prove to be extremely beneficial and have long term positive results.

Photo Credit: flickr.com/photos/gatesheadcouncil/4525645494

Natural Treatments for Osteoarthritis

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Exercise is Medicine

The WSJ This Morning‘s Gordon Deal and Laura Landro talk about Exercise is Medicine, a global health initiative from the American College of Sports Medicine, that encourages primary care physicians and other health care providers to include physical activity when designing treatment plans for patients.

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3 Exercises for Shoulder Bursitis

Bursitis may make joints feel achy or stiff, and there may be pain when one moves or presses on these areas. Dr. Mandell exhibits three simple exercises that can help in recovering specifically from shoulder bursitis.

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Yoga’s Benefits Outperform those of Aerobic Exercise

We all know that yoga is good for the body, but it might be even better than we thought. A study by the University of Maryland School of Nursing in 2010 shows that yoga might offer more benefits than aerobic exercise.

As published in PubMed.gov, the researchers state, “In the studies reviewed, yoga interventions appeared to be equal or superior to exercise in nearly every outcome measured except those involving physical fitness.”

They go on to state that they found yoga to be better than aerobic exercise when it comes to improving balance, flexibility, strength, daily energy levels and more.

Wow! And you might have thought it was only especially effective at reducing stress.

References

  • Rodale, rodalenews.com/yoga-benefits
  • PubMed.gov, ncbi.nlm.nih.gov/pubmed/20105062


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Walking Meditation Calms the Mind While Keeping the Body Active

Walking offers a multitude of benefits. It can improve mood, lower blood pressure, help control weight and more. It also provides a form of meditation, especially for those who wish to calm their minds but don’t feel like sitting still.

Meditation calms the mind by giving it a rest from the constant chatter that occupies it during the day. Meditation encourages rest, rejuvenation and healing.

Walking is a simple and easy way to implement a meditation practice into an active life, according to Psychology Today.

Here are some steps on how to get started with walking meditation.

  • Allow your breath to to determine the pace in which you walk.  Do not try to breathe as quickly as you walk. It should be the other way around. Match each step with your breath. Walk slowly.
  • Watch your feet. Keep your eyes down and relaxed. Resist the urge to scan the area and get distracted.
  • Pick a place to get started where you can be comfortable and there will be few distractions.

 


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Working Your Chest for Weight Loss

For men working your chest is going to give you some great pectoral muscles, which in a study was shown to be the second sexiest muscle group next to the abdomen. For women working the chest is going to allow for some incredible fat burn.

The chest is home to some of the largest muscles in your body. The pectoral major is massive; some people think that the chest is made of more than one muscle, but in fact it is all one muscle… at least the one you see is. There is actually the pectoral minor that is hidden underneath the pectoral major; this is a smaller muscle that is going to help in adduction of the arm and also flexion shoulder.

With these two massive muscles being worked your body is going to need a large amount of calories to burn. Not only that, when you work the chest you have to use a great number of arm muscles in combination, thus creating more calorie burn than we previously thought necessary. This begs the question, what are some great ways to build pecks and burn fat?

First off is the traditional pushup. This is an amazing exercise, because it is actually going to require holding continuous tension in your core while you do it. Pushups are definitely better for weight loss rather than bulking your pectorals, but at the same time they are also going to create some hard definition in your chest.

The best part about the pushup, anyone can do it. So if you are just a little kid who still hasn’t hit puberty doing pushups is going to be the only way you can work your chest without stunting your growth. This is because they are a body weight exercise, meaning the tension is going to reverberate through your entire body rather than isolating specific muscles.

For those of us who are not worried about messing up our pubescent cycle there are always weights. This is going to be the fastest way in developing real mass fast. Isolating muscles through weight lifting allows you to put all your energy into working that specific point of your body. More energy expenditure to one point is going to allow for max gain.

I would recommend working on two separate machines, the fly machine and the bench press. Also it is good to keep pushups as part of your pec routine, thus keeping your muscles even and hard. Just doing weight lifting only can create that saggy muscle look, which makes you look fat when wearing a shirt.

Author Resource:-> Destry Masterson is an author who has written hundreds of articles. She publishes articles about fitness and offers nordictrack couponso. Contact Info: Destry Masterson – MyOnlineArticleWriting@gmail.com – Twitter: @DestryMasterson Article From Holistic Health Articles

 

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Why You Should Be Strength Training

Building muscle doesn’t get the credit it deserves when it come to fitness. It can be achieved through body-weight exercises or lifting weights. There are many benefits that lead to overall wellness including better sleep, lower bad cholesterol, lower blood pressure, and few injuries.

This infographic was discovered on and produced by HealthCentral.

Why You Should Be Strength Training


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A Teenager’s Struggle with Rheumatoid Arthritis

Maya Schlesinger began her battle with Rheumatoid Arthritis at 14 years old, having noticed twinges of knee pain in the fall of 2012. After a visit to a pediatric rheumatologist who discovered high inflammatory markers, Maya embarked on a months’ long roller coaster ride of uncovering potential (and frightening) diagnoses and hours of physical therapy that did nothing to ease her mounting pain. Three months after her initial appointment with a pediatric rheumatologist, Maya was officially diagnosed with Juvenile Idiopathic Arthritis. Following a conventional treatment plan, she was given a cortisone shot and put on a regiment of prescription NSAID’s.

Despite her diagnosis and medication, Maya’s pain continued to worsen. The ache in her knees spread to the rest of her body seemingly overnight. “I couldn’t hold a pencil in class to do work, or open doors without feeling like my wrist was going to give out, or sit up to study for exams for more than half an hour without my back making me feel like an old woman,” Maya recalls. Her rheumatologist offered anti-TNF’s to combat the pain, but Maya was hesitant to take additional medication. She continued her regiment of NSAID’s, despite the extreme fatigue they caused, and battled through the pain.

It wasn’t until the spring of 2013 that Maya’s mother, finding mounting evidence online of the effectiveness of an anti-inflammatory diet in treating Rheumatoid Arthritis, decided to take Maya to see a nutritionist. Under the nutritionist’s care, Maya began a gluten and dairy free diet. Within 6 weeks of her dietary overhaul, Maya stopped taking the NSAID’s and experienced a significant reduction in her pain symptoms. After three months of following an anti-inflammatory diet, Maya “cut out major inflammatory foods and commonly genetically modified foods such as gluten, dairy, nightshade vegetables, eggs, corn, and soy. Overtime we learned my four major sensitivities were gluten, dairy, eggs, and yeast.”

Maya’s anti-inflammatory diet, coupled with a regular exercise routine of yoga and weight lifting, keeps the majority of her RA symptoms at bay without the use of any prescription medication.

Now 16, Maya enjoys a typical teenager’s life in spite of her early diagnosis. Maya’s journey to better health has inspired her to share how a gluten, egg, dairy, yeast, and GMO-free diet has transformed her life with RA. She has created and manages a Facebook page dedicated to better GMO labeling across her home state of New Jersey, the United States, and the world.

In her words, “Under the direction of a certified (and wonderful) nutritionist and a few integrative and alternative medicine doctors, I’ve found myself feeling better than ever.”

Written by Kristin Accorsi

 



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Exercise for Fibromyalgia

Exercising regularly is one of the best ways to manage Fibromyalgia. Exercise can help reduce stress, improve serotonin levels, soothe muscles, and increase strength.

Careful attention, however, should be paid when creating an exercise routine if you’re suffering from FMS. Strenuous activity and high intensity exercise can actually be counterproductive and create more pain and inflammation. But, beginning slowly, finding your own personal limits and working with a fitness professional can dramatically reduce FMS symptoms and is highly recommended.

[themedy_media type=”youtube” url=”https://www.youtube.com/watch?v=JLZD2c_yooY”]

Meditative-based exercises like Yoga and Tai-chi have proven quite effective in reducing FMS associated pain.

Yoga is an excellent way to increase muscle endurance, flexibility and deliver much needed oxygen to sore muscles. Gentle yoga and restorative practices also offer myofacial release and relieve FMS pain.

The gentle Chinese energy practice of Tai-chi is another great way to remove blockages and unwanted toxins in muscles and blood. Studies show that patients who practiced just 12 weeks of tai-chi slept better, felt better, had less pain, more energy, and better physical and mental health.
Lastly, Muscle Resistance Training can be beneficial to FMS patients. Using low weight and low repetitions, begin exploring your limits by exercising to the initial point of mild fatigue and then stop. Be sure to consult your physician and a fitness professional for an optimal and safe exercise routine.

In addition to these meditative-based exercises, working with a holistically trained professional may help you regain muscle mobility and flexibility. This includes seeing a structural integration specialist, chiropractor or a specialist in osteopathic manipulation.

For more information on Exercise and Fibromyalgia, visit Natural Holistic Therapies for Fibromyalgia.