Category Archives for Exercise

deep tissue massage

Why Percussion Therapy for Deep Tissue Massage

Why Percussion Therapy for Deep Tissue Massage

Percussion therapy is used in the treatment of soft tissue.

What is Percussion Therapy?

Percussion therapy, also known as tapotement, is a new treatment in massage therapy, treating patients with soft tissue pain. It speeds up the growth of tissues and repairs them by providing strong, concentrated, rapid, short-duration pulses deep into the tissues of the body. It is a therapy in which rapid burst of pressure is applied in concentrated areas of the body so that the short-duration pulses penetrate deep into the tissues. Consequently, blood flow through veins and circulation in the lymphatic system increases, which helps relieve pain, improve function, and increases range of motion.

Also, percussive therapy gently stretches muscles and connective tissue. Consequently, their flexibility and range of movement improves. In addition, the therapy relaxes thickened connective tissue, which helps to break down adhesions and internal scar tissue. Finally, it’s a good massage therapy for anyone to get a faster recovery from injuries and surgery.

Vibration and Percussion Therapies

First and foremost, vibration therapy devices produce a back and forth motion across the body’s skin. On the other hand, percussion therapy devices produce a piston-like up and down motion on the body’s surface. This motion creates comfortable compression waves that travel to the body’s deepest connective tissues.

When to Use Percussive Therapy

First and foremost, when parts of your body are subject to unfamiliar or unaccustomed exercise, they may experience pain 24 to 72 hours later. In fact, this pain is caused by tears of microscopic muscle fiber from the unfamiliar or unaccustomed exercise. Especially relevant, this pain is referred to as Delayed Onset Muscle Soreness or DOMS. Most of all, DOMS, which increases risk of injury, has these features:

  1. 1
    First, it may be accompanied by muscular pain
  2. 2
    Next, it reduces the intensity of muscle force that can be generated
  3. 3
    Also, it reduces range of motion which makes it difficult to absorb the shock of physical activity
  4. 4
    Lastly, it creates discomfort

Other reasons for using percussion therapy include:

  1. 1
    Muscle soreness
  2. 2
    Muscle injury from trauma, surgery or disease
  3. 3
    Shin splints
  4. 4
    Muscle spasms and cramps
  5. 5
    TMJ syndrome
  6. 6
    Bursitis
  7. 7
    Tendonitis
  8. 8
    Herniated or bulging discs
  9. 9
    Carpal tunnel syndrome
  10. 10
    Sciatica
  11. 11
    Fibromyalgia

Benefits

Benefits of percussive therapy include:

  1. 1
    Relaxes thickened connective tissue and fascia
  2. 2
    Breaks down adhesions and internal scar tissue present after an injury or surgery
  3. 3
    Increases venous and lymphatic circulation. The increased blood circulation brings more oxygen and nutrients to the muscles.
  4. 4
    Percussive therapy relieves lymphatic congestion
  5. 5
    Elongates muscle fiber which is helpful when there are muscle spasms, stiffness or restrictions. Muscles and fascia get relaxed, thereby preventing future spams from occurring.
  6. 6
    Speeds up recovery
  7. 7
    Percussive therapy decreases pain
  8. 8
    Improves range of motion by relieving stiff joints
  9. 9
    Reduces muscle soreness
  10. 10
    Reduces muscle fatigue
  11. 11
    Percussive therapy improves muscle tone and balance
  12. 12
    Relieves tight muscles
  13. 13
    Relax tense muscles
  14. 14
    Reduces physical stress placed on bones and joints

How Effective Is The Therapy?

Recent studies show that percussive therapy causes muscle contractions that are up to 30 times more powerful than normal voluntary contractions. As a result, muscle strength increases, while muscle recovery is faster.

26 Awesome Ways Chi Exercise Machines Make You Good Now

26 Awesome Ways Chi Exercise Machines Make You Good Now

The Chi Exercise Machine is a passive exercise machine which moves your lower legs side to side while you are lying on the floor. Moreover, this side to side movement of the ankles vibrates your body.

chi exercise machine
what it looks like

What Do You Get From Chi Exercise Machines?

Chi Machine Improves Circulation

  1. 1
    First, low speeds of a chi machine improves blood flow through the lower half of the body, while higher speeds improve blood flow through the upper half
  2. 2
    Consequently, oxygen levels increase, which helps to oxygenate the spinal column and body
  3. 3
    Also, it helps decrease blood pressure
  4. 4
    In addition, the massage action on the spine stimulates the Sympathetic Nervous System. As a result, spinal “marrow” blood production increases. Therefore, one of those benefitting from this machine would be anyone suffering from anemia.
  5. 5
    Lastly, oxygen intake by the cells increases to promote cell repair

Immune System

  1. 1
    First, body’s movement stimulates globulin production which benefits the immune system
  2. 2
    Next, a chi machine stimulates the lymphatic system, which is responsible for clearing excess fluids from the body. By the way, the lymphatic system has no way to clear excess fluids on its own. Instead, it relies on muscle contractions through deep breathing, exercise, and manual manipulations to move its fluid in the body. Indeed, research has shown that chi swing devices are an effective at-home adjunct therapy for patients who have experienced a decline in their lymphatic system (condition referred to as lymphoedema). Furthermore, this condition can develop alongside other health problems and cause a buildup of fluids, usually in the legs and feet.
  3. 3
    Also, low swing speed increases elimination of toxins from the lower half of the body, while high swing speed eliminate them from the upper half
  4. 4
    Lastly, the improved lymphatic flow is beneficial to the immune system, thereby increasing the body's ability to fight off infection and repair damaged cells

Muscles

  1. 1
    First, a chi machine passively exercises and stretches back muscles
  2. 2
    Next, it relaxes muscles, including back muscles, by giving them a soothing massage
  3. 3
    Lastly used before a workout, it loosens muscles making it easier for you to exercise

Spine

  1. 1
    First, it realigns the spine
  2. 2
    Next, it relieves stress by relaxing the spine and nervous system
  3. 3
    Lastly, it loosens tight hips and spine

Calmness and Relaxation

  1. 1
    First, chi machines provides a feeling of calmness
  2. 2
    Next, it helps achieve a state of deep relaxation and overall revitalization
  3. 3
    Lastly, you get better, more restful sleep

Physique

  1. 1
    First, chi machines rejuvenate and increase energy levels. For example, they restores energy lost from fibromyalgia or lyme’s disease.
  2. 2
    Next, it improves overall health and physiological function
  3. 3
    Also, by increasing your metabolism it helps you lose weight
  4. 4
    In addition, it improves and maximizes athletic performance
  5. 5
    Lastly, people with disabling injuries, chronic pain, or inability to exercise can use the machine as a substitute for exercise

Other Benefits of a Chi Machine

  1. 1
    First, a chi machine stimulates the sympathetic nervous system, spinal column, and vertebrae to relieve back, neck and shoulder pain, muscle pain, and neuralgia
  2. 2
    Also, it reduces leg swelling and swollen ankles
  3. 3
    Lastly, the agitation helps constipation and improves the ability to digest food

What Does Research Show?

In a study, 145 yoga teachers and other health workers used the Surge of Chi Exerciser for 30 days. At the end of the study, 76 percent reported that:

  1. 1
    First, they felt a decrease in tension
  2. 2
    Also, they experienced improvements in back, neck, and shoulders
  3. 3
    Next, they felt more energized
  4. 4
    Also, they felt more relaxed
  5. 5
    In addition, they experienced an increase in general mobility and flexibility
  6. 6
    Also, they experienced less pain and discomfort
  7. 7
    Finally, their sleeping patterns improved

Next, 70 percent reported the following mental health benefits:

  1. 1
    First, an increased clarity of thought and alertness
  2. 2
    Next, an improved ability to cope with stress
  3. 3
    Also, improved ability to focus and concentrate
  4. 4
    In addition, a calmer mind
  5. 5
    And, a more positive outlook

Finally, 50 percent reported the following emotional benefits:

  1. 1
    First, an improved emotional balance and stability
  2. 2
    Next, an increased sense of well-being
  3. 3
    Finally, they felt calmer and less stressed

Chi Machine Speed

While the available speed of the chi machine ranged from 80 to 160 swings per minute, the average top speed used was 135 swings per minute. Also, most participants preferred the slower speeds when they used the machine in manual mode. In addition, most reported it’s important to start with a slower speed. Furthermore, they reported slower speeds were better to get relaxed while the higher speeds were good for getting energized.

When is the Best Time to Use Chi Machine?

Above all, the ​best time​ is before breakfast. In fact, you get the following benefits:

  1. 1
    First, your brain gets mentally focused
  2. 2
    Next, your body is energized, and
  3. 3
    Lastly, it jump starts your day

Meanwhile, using the machine around lunch time re-energizes you. However, use the machine either before eating or at least one hour after eating.

Finally, using the machine after dinner helps you get restful sleep. However, use the machine at least one hour after eating. And, if the machine energizes you too much, use it at least one hour before going to bed. On the other hand, you could use it before dinner and, if necessary, go to bed at least after one hour.

How to Use Chi Exercise Machines?

Most of all, the description below gives you an idea of how to use the machine.

Environment

First, use a room where you won't be disturbed. That means no phone, no watching TV, no kids, no conversations. Moreover, soft, relaxing music may help maximize the benefits.

Location

First, place the machine on a solid surface such as a hard floor with a carpet. On the other hand, if you are confined to bed, use a hard board underneath the machine. However, the board and the machine on top must stay in place and not move around. Finally, a firm mattress is also acceptable, again, so long as the machine stays in place.

Machine Setup

First, place machine on floor or other hard surface and plug in to a power outlet. Next, lay down so that your feet hang past the ankle rests just enough so they will move gently back and forth when the machine is turned on. However, if the feet hit each other, turn them slightly outwards.

Next, relax your arms loosely by your sides with palms down. Also, avoid using a pillow under your head, as this hinders the machine's motion from reaching your head. In addition, those with severe knee problems may need to place a rolled towel or small cushion under their knees.

Duration

If this is the first time using the machine, start with four to six minutes, once or twice a day. Then, gradually increase to 15 to 20 minutes, once or twice a day. Most of all, do not start at 15 to 20 minutes or you may feel nauseous, weak legged, or have minor aches and pains. In addition, never exceed 20 minutes a session, as this will detox the body too quickly for some.

On the other hand, for someone in poor health, bedridden, frail or in a lot of pain one or two minutes a day, is enough. Moreover, as they improve, they can slowly increase duration.

Furthermore, if any discomfort is experienced at any time, simply reduce duration for as long as you need to, before adding minutes again, very slowly.

Operation

Once timer is set, the ankle rest will begin moving back and forth moving your feet from side to side. Moreover, this movement will carry up through your legs and torso, and then to the upper body and head, causing your body to move. The most movement occurs in the lower body, while the upper spine, neck and head will feel a gentle, soothing motion.

Most noteworthy, the side to side movement promotes stimulation and balance of the Autonomic Nervous System. As a result, the body and mind become relaxed with reduction in stress.

And, as the body sways, close your eyes, relax and surrender as much as possible. Meanwhile, take deep, slow breaths to get the most benefit and relaxation.

Ending

Next, when the machine stops, it is important to lie still for at least three minutes. Especially relevant, this is the time is when the wave of healing CHI energy is felt circulating throughout the body. Indeed, 40 percent of the therapeutic effect occurs while the machine is moving, and 60 percent when it stops.

Therefore, continue lying down with your eyes closed, continue to relax, and enjoy the 'tingling rush' of your chi. This 'rest period' enables you to absorb and process chi energy. Finally, it allows the body to absorb the beneficial effects of the motion.

Why Passive Motorized Leg Exerciser Helps Elderly To Be Better

Why Passive Motorized Leg Exerciser Helps Elderly To Be Better

Passive exercises are also known as passive range of motion (ROM) exercises. And ROM is how far you can move your joints in different directions. While physical therapist are the practitioners, motorized leg exerciser automates one type of passive exercises that move legs.

Motorized Leg Exerciser

Who Does the Motorized Leg Exerciser Help?

Most of all, the leg machine is ideal for:

  1. 1
    Firstly, the elderly or others who sit so much that they suffer from leg problems
  2. 2
    Secondly, the elderly who don’t feel comfortable walking
  3. 3
    Next, anyone who finds walking painful, over-tiring or distressing
  4. 4
    And, those with injuries
  5. 5
    Also, anyone with limited mobility or mobility-related afflictions
  6. 6
    In addition, patients recovering from stroke, and
  7. 7
    Next, those with varicose veins. Moreover, varicose veins increase the risk of statis ulcers. In fact, stasis ulcer is a breakdown of the skin (ulcer) caused by fluid build-up in the skin from poor vein function (venous insufficiency). Consequently, fluid leaks from the veins into skin tissue when the blood backs up rather than returning to the heart through the veins. Moreover, in the US, each year over 600,000 adults over 65 years report statis ulcers.
  8. 8
    Finally, many older adults who have limitations in performing active exercises, especially weight-bearing exercises due to orthopedic conditions, poor musculoskeletal conditions, excess adiposity, poor balance, or simply age-associated sarcopenia

Furthermore, the leg machine helps those with the following conditions:

  1. 1
    Arthritis
  2. 2
    Back Pain
  3. 3
    Diabetes
  4. 4
    Edema
  5. 5
    Fibromyalgia
  6. 6
    Joint Pain
  7. 7
    Lymphedema
  8. 8
    Multiple Sclerosis
  9. 9
    Neuropathy
  10. 10
    Poor Circulation
  11. 11
    Restless Leg Syndrome (RLS)
  12. 12
    Spinal Stenosis
  13. 13
    Stress

What are the Benefits of a Leg Machine?

First and foremost, the leg machine stimulate leg muscles and increases circulation.

Better Circulation

Indeed, your entire body benefits from an improvement and increase in circulation by the leg machine:

  1. 1
    First, by promoting increased cardiac capacity which helps pump more oxygen-rich blood to your vital organs, cells, and tissues
  2. 2
    Next, as more nutrients reach your cells
  3. 3
    Also, as an increased flow of antibodies and white blood cells throughout your body helps fight infection
  4. 4
    In addition, by preventing blood from pooling in the extremities. In fact, pooling of blood may lead to skin breakdown known as decubitus ulcers.

Muscle Stimulation

Moreover, by stimulating muscles, the leg machine helps ward of cramping and other problems associated with poor circulation.

Furthermore, motor neurons within your leg muscles are stimulated through passive movements. In addition, neurons associated with your spinal cord and the motor areas of your brain are also simulated.

Also, leg machine help prevent weak muscles caused by insufficient use.

Joints

And, it’s a simple way to keep active and maintain joint mobility. Also, a leg machine help prevent joint stiffness caused by insufficient use. In addition, passive leg exerciser help increase joint health by keeping joints lubricated, flexible, and functioning properly. Furthermore, exercising the joints helps keep them limber, which reduces pain caused by stiffness.

In fact, individuals who cannot move on their own or do not have the strength to do so may benefit from passive leg exerciser that prevents contractures. By the way, contractures are essentially muscle or tendons that have remained too tight for too long, thus becoming shorter.

Other Benefits

Next, passive leg exerciser relieves aches and discomfort from sore legs and feet as well as keeping muscles functioning properly. In addition, they stimulate the lymph fluid, help flush out toxins, increase mobility, and energize the body.

How is the Leg Machine Used?

In fact, you just sit in your armchair with your feet on the footplates of the leg machine. Next, when you turn the machine on, these footplates glide back and forth. Consequently, your feet and lower legs move back and forth, thereby, stimulating muscles in your calves, ankles and feet.

Are There Studies Showing Effectiveness of Leg Exerciser?

In fact, a study published by the National Center for Biotechnology Information reported on effectiveness of passive exercises. And, this study of 74 to 99 years old adults showed that these exercises improved leg muscle strength, mobility, and circulation.

Meanwhile, other studies have shown that passive exercises are an excellent method to gain some benefit from physical activity. And, while not as effective as standard aerobic exercise, these exercises work for those who can’t do typical exercises.

Can you Use a Mini Stepper Sitting Down?

Can you Use a Mini Stepper Sitting Down?

First and foremost, to know whether you can use a mini stepper sitting down you need an exercise machine like the mini stepper. Indeed, a mini stepper has two footplates that you alternately push down with your feet. Moreover, this action simulates climbing stairs. Also, many mini steppers require you to stand on the footplates.

However, there are some sit down steppers used while sitting on a couch or chair watching television. In addition, there are some used under a table or desk while at work or doing desk or table related activities.

mini stepper sitting down

Why Would You Want to Use a Sit Down Stepper?

In fact, a study in Australia reported that adults sitting four hours daily watching TV were 80 percent more likely to die of cardiovascular diseases that those who watched less than two hours of TV a day. In addition, body movement helps to maintain healthy levels of fat and sugar in blood. Finally, prolonged sitting results in poor posture, weak muscles, stiff joints, weight gain, and fatigue. Meanwhile, using a sit down stepper while sitting down helps alleviate some of these problems

What's the Best Kind of Sit Down Stepper?

Indeed, the best kind of sit down stepper is the one which does not have handles used for standing. Also, the sit down stepper should have a way to adjust the vertical movement of the footplates.

How to Use this Step Machine?

First and foremost, to prevent the step machine from sliding, put the step machine on a rubber mat. Next, sit up straight and close to the edge of a chair or couch. Also, position the step machine in front of you so that the back of the step machine is directly under your knees. Furthermore, your shins should be nearly vertical as you move the footplates. In addition, make sure your posture is such that your back or knees are not straining.

Next, adjust the vertical movement of the footplates so that you are comfortable using the step machine. For example, if you are using the step machine at a table or desk, adjust the vertical movement of footplates so that your knees don’t hit the table or desk.

Next, adjust the resistance of the footplates such that the resistance is not too much or too little – just enough to exercise your legs. Incidentally, in some sit down steppers, adjusting the vertical movement of footplates also changes the resistance. For example, the smaller the vertical movement, the lower the resistance.

Meanwhile, pushing the footplates all the way down towards the floor can slow your stride and limit your fat-burning potential. Therefore, push the footplate down enough so that it falls slightly more than halfway between the highest point of the footplate and the floor. While, it takes a bit of practice, you will soon find your rhythm and the best depth for your desired exercise speed.

What is Exercised by this Step Machine?

Most noteworthy, using the sit down stepper, gives your calf and ankle muscles a workout. Also, sitting up straight, gives your abdominal muscles a workout. Finally, the workout increases blood circulation in the lower legs.

Meanwhile, biceps curls or overhead shoulder presses using dumbbells gives you an upper body workout.

How to Avoid Dangers of Prolonged Sitting – Get Up

How to Avoid Dangers of Prolonged Sitting – Get Up

Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.

prolonged sitting

Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.

Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.

Effects of Sitting Too Much – Metabolic Consequences

  1. Sitting too much causes your large leg muscles to become inactive. Regrettably, this inactivity has harmful metabolic consequences.
  2. Most of all, sitting too much affects your metabolism, interferes with healthy cholesterol and blood sugar levels. Indeed, research shows that sitting too much causes obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. Moreover, all of these conditions make up what is known as metabolic syndrome.

Effects of Too Much Sitting on Blood Circulation

  1. Slows down blood flow causing blood to pool in the legs and feet, leading to varicose veins, swollen ankles, or even dangerous blood clots.
  2. Deep vein thrombosis (DVT) is caused by dangerous blood clots in the large veins of your legs. Sometimes, pieces of these clots break away from the clot itself and get into the narrow blood vessels of the lungs.
  3. Sitting too much causes blood to pool in veins of the legs – resulting in increased pressure within the veins. As a result the veins stretch, which weakens the walls of the veins and damage the veins. Symptoms of varicose veins include changes in skin color, sores, rash or a burning sensation in the legs.
  4. Causes brain fatigue. Indeed, uninterrupted sitting increases fatigue. Which, in turn, decreases heart rate.

Effects of Sitting Too Much – Weight & Obesity

  1. Most of all, Lipoprotein lipase (LPL) is an enzyme that breaks down fat so that it can be used as energy. But when LPL activity decreases, the body’s ability to burn fat suffers. As a result, the body uses carbohydrates for fuel, which in turn causes fat stores to increase. Paradoxically the body continues to gain fat even while consuming a low-calorie diet.
  2. Causes you to become obese. Indeed a study showed that being immobile makes you gain weight, while moving frequently helps prevent it.

Effects of Prolonged Sitting – Muscles

Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs.  Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.

Muscles of the Upper Body

  1. Above all, prolonged sitting and slouching causes your neck and shoulders to curve and stiffen. As a result, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way.
  2. When you sit for too long, it is difficult to maintain good posture. You start to slouch and slump as you re-position yourself to be comfortable. Before too long, this slouching at the desk affects your posture when you stand or walk. Poor posture is very unattractive, painful and messes up your spine.
  3. Weight gain and poor posture while sitting too long causes your muscles in the back and neck to tense up and soon you have serious aches and pain throughout your shoulders, neck, back, hips, and legs.
  4. The major muscle groups in the arms — the biceps in front of upper arms, the triceps in the back and the forearms in your lower arms are all effected by sitting too much. Indeed, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
  5. Moreover, long periods of sitting day in and day out, causes your muscles to pull the nerves around them. As a result your nerves get pinched and you feel pain in the shoulders and lower back.

Muscles of the Lower Body

  1. The legs contain more muscle groups that any other part of your body. Prolonged sitting causes your quads, hamstrings, and calves to change, becoming less toned and perky as your muscles get smaller and less defined. The effects are first seen on your upper legs and hips, where fat deposits are common. This is largely due to the fact that fat in this area tends to be less metabolically active than the fat on other areas of the body.
  2. The buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius and gluteus minimus muscles. Too much sitting causes these muscles to become soft and undefined, leaving your butt looking flat and misshapen. As these muscles lose their tone, you may have difficulty maintaining good balance.
  3. Next, since the glutes impact your hip movement, pelvis rotation, and pelvic stability, what’s bad for the butt is actually bad for the entire body.
  4. Also, the hip flexors tighten up and prevent activation of the glutes. As a result, the pelvis can’t rotate forward, causing compression in the lower back which can lead to back pain.
  5. Finally, if the hips or glutes aren’t working properly, it can increase impact force all the way to the knees and ankles.Correct ways to sit at a desk

Effects of Prolonged Sitting on Diseases

  1. Above all, older people sitting for long periods of time are at risk of getting osteoporosis. Therefore older people need to increase their physical activity, because physical activity helps regulate bone maintenance, stimulate bone formation, and accumulation of minerals.
  2. Also, research shows that sitting and inactivity increases risk of dementia.
  3. Moreover, research suggests that excessive sitting has harmful effects on sugar and fat metabolism, which in turn increases risk of heart disease.
  4. Above all, when muscles are inactive they burn less fat. Therefore, a combination of slower blood flow and less fat being burned by muscles, means fatty acids have an easier time to clog your heart. Indeed, research in the Journal of the American College of Cardiology reported that women sitting more than 10 hours a day have a much greater risk of developing heart disease than those sitting five hours or less.
  5. Furthermore, a study shows that cells in muscles that don’t move much don’t need much sugar or glucose. As a result, these cells don’t respond well to the insulin sent by the pancreas via the blood. Consequently, the pancreas make more and more insulin and this leads to diabetes. In fact, research published in Diabetologia reported that those who sat for the longest period of time were twice more likely to have diabetes compared with those who sat the least. Furthermore, sitting for more than 8 hours a day has been associated with a 90 percent increased risk of type 2 diabetes.Checking blood sugar levels

Effects of Prolonged Sitting – Cancer

Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.

Effects of Prolonged Sitting on Mental Health

  1. A study of 3,367 government employees found that those sitting over 6 hours a day reported symptoms of anxiety and depression when compared with those sitting less than 3 hours a day.
  2. Another study of 9,000 middle-aged women, in the Journal of Preventive Medicine, found that women sitting for more than seven hours a day were 47 percent more likely to suffer from depression than women sitting four hours or less.

Effects on Longevity

  1. Most noteworthy, a study reported that reducing the average time spent sitting to less than three hours a day increases your life expectancy by two years.
  2. An Australian study reported that people watching an average of six hours of TV a day lived an average 4.8 years fewer than those who didn’t watch any TV. Furthermore, every hour of TV that participants watched after age 25 was associated with an additional 22 minute reduction in their life expectancy.
  3. Meanwhile, thirteen studies on sitting time and activity levels found that those who daily sat eight hours or more, without any physical activity, had a risk of dying which was the same as that from obesity or smoking.
  4. Finally, another study reported sitting time contributed little to the mortality of very active people.

Effects on Mortality

  1. Most noteworthy, a survey of 125,000 adults by the American Cancer Society found that adults who sat six or more hours a day were 19 percent more likely to die over the next 21 years when compared to adults who spent less time on the couch or at a desk after the workday is over. Indeed, the risks of dying were significantly higher for 14 of 22 specific causes of death. And, these 14 causes were: Alzheimer’s, suicide, kidney disease, COPD (such as emphysema), nervous disorders, Parkinson’s disease, peptic ulcer and other digestive disease, stroke, liver disease, pneumonitis, diabetes, cancer, coronary heart disease, and musculoskeletal disorders. Regrettably, over the next 21 years, 48,000 people who responded to the survey died.
  2. Meanwhile, another study followed 8,000 American adults, over the age of 45, from 2009 to 2017. Above all, the study monitored physical activities of these adults between 2009 and 2013 and their deaths through 2017. Most noteworthy, the study found risk of early death drop 17 percent in adults replacing 30 minutes of daily sitting by low-intensity physical activity. Also, adults, who replaced 30 minutes of sitting each day with moderate-to-vigorous exercise, saw their risk of early death decrease by 35 percent. Especially relevant, the higher risk of death holds even when people say they are trying to exercise. Regrettably, the recommended 30 minutes of moderate to vigorous physical activity daily does not eliminate risk from sitting during the remaining part of the day.
  3. Regrettably, over the last 25 years, one of the leading causes of premature death in the United States has been the lack of physical activity. Furthermore, ten percent of early deaths in the United States were from being inactive.

Other Effects

  1. Above all, being in front of the computer all day limits sun exposure. Consequently, since your body doesn’t get enough vitamin D from the sun, you have eat foods that contain vitamin D.
  2. Finally, lack of activity reduces your endurance levels and cardio health within two weeks of inactivity. And studies show that the amount of oxygen people take in falls rapidly after not training for a month.

Previous Research

  1. Data from a million people showed 60 to 75 minutes of moderately intense physical activity negated effects of prolonged sitting. Indeed, this 2016 study by the Norwegian School of Sports Science reported that one hour of moderate activity a day overcomes negative effects of sitting. In fact, they found that people who were sedentary for eight hours and had one hour of physical activity had a much lower risk than people who didn’t sit 8 hours but were not physically active. Consequently, physical activity really does help negate the impacts of sitting.
  2. And still another 2016 study by researchers from the University of Leicester, used data from England’s 2008 Health Survey. Especially relevant, they found that people who exercise regularly do offset the negative effects of sitting all day. In addition, they found that those who led a sedentary lifestyle, and did not meet the exercise guidelines, had the highest risk for diabetes and heart disease. Also, those who exercised regularly while sitting for large portions of the day were able to offset the negative effects of sitting all day including high Body Mass Index and high cholesterol levels. Finally, those who did not exercise regularly but had a low sedentary lifestyle had higher levels of HDL (good) cholesterol.
  3. Lastly, a 2014 study by researchers at Indiana University in Bloomington reported that taking a 5 minute walk every hour helped increase muscle activity and blood flow in participants sitting for 3 hours.

Latest Research

A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.

Remedies for Prolonged Sitting Problems

prolonged sitting

Above all, remedies to offset the effects of prolonged sitting include the following.

  1. Take a break every 30 minutes and walk around so that you can stretch your legs and clear your head.
  2. Or, if a break is impossible, just stand up and move around for a minute or two.
  3. Next, stand while you are talking on the phone or watching television at home
  4. Also, verify that you will be comfortable working at a desk where you have to stand
  5. Meanwhile, walk across the hall to talk to a coworker instead of sending an email
  6. And while an elevator may happen to be convenient, take the stairs instead
  7. Incidentally, park your car as far away from the entrance as you are comfortable
  8. In the same way, walk to your desk using a longer route from wherever you happen to be

Exercises Providing Relief from Prolonged Sitting

Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.

Arms

Using Dumbbells

Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.

Using the Wall

Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.

Using the Chair
  1. Sit upright with feet flat on the floor. Bring the palms together in front of the chest and push both hands together as hard as you can until you can feel the arm muscles contract. Hold position for 20 seconds. Do a set of 5.
  2. Sit upright with feel flat on the floor. Clasp both hands with the four fingers in each hand in front of your chest so that the thumb of one hand is pointing while that in the other hand is pointing down.  Then pull as hard as you can until you feel the biceps working. Hold for 20 seconds and release. Do a set of 5.
  3. Sit on a chair and cross your legs. Then lift them off the floor. With you hands on the armrest, lift up your body and hold for 20 seconds, and then relax. Do a set of 5.
  4. Chair dip – The chair dip exercises your arms. Place hands on the armrest. Move your bottom to the front of the seat. Slowly straighten your arms and lift the body off the chair and hold for 20 seconds. Next, return to the starting position. Do a set of 5.
  5. Triceps dip – Sit on the edge of the chair with the palm of your hands of the front edge of the chair on either side of you. Plant your feet one or two steps in front of the chair. Next lift yourself up with the hands and move your butt over in front of the chair. Next bend your elbows so your butt comes down in front of the chair until the arms form a right angle at the elbows. Hold for 20 seconds and return to starting position. Do a set of 5.
Freestanding

Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.

Shoulders

Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.

ABS

ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.

Back

  1. Back twist – The back twist is used to relieve tension in the back. Sit in a chair and place your right arm behind your right hip. Next, twist to the right side and hold for 20 seconds. Repeat the steps on the left side. Do a set of 3 on each side.
  2. To prevent affecting your spine and causing permanent problems likes back pain and damage to spinal structures, always maintain proper posture by sitting up straight – and not hunched over to the table.

Legs

Using the Wall

Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that of 30 seconds. Do a set of 3.

Using the Chair
  1. Strengthen hamstrings – Stand behind a chair and hold for support. Gently move one foot back so that the heel is next to your thigh. Bring foot back and do the other leg. Do a set of 3 on each leg.
  2. Leg planks – While at your desk, sit on the edge of your chair with knees bent and feet on the floor. Raise one leg straight up so it’s parallel to the floor. Hold for 20 second. Then do the other leg. Do a set of 3 with each leg. Or do both legs at the same time.
  3. Tapping your feet – while seated tap your feet for 30 seconds. This one keeps blood circulating through your feet while also exercising your calf muscles.
  4. Glute squeeze – squeeze the glutes as hard as you can and hold for 30 seconds. You can do this sitting down and without anyone noticing.
  5. Squats – Squats exercise your quadriceps, hamstrings, glutes, abdominals and other core muscles. From your sitting position in the chair, stand up and then sit back down. Do a set of 5. In another variation, stand up and bend your knees so your thighs are parallel to the ground and hold up your arms in front of you, also parallel to the ground. Hold for 20 seconds. Do a set of 3.
Freestanding
  1. Heel raises – Exercises the gastrocnemius muscles of your calves. Stand with feet shoulder width apart Raise your heels off the floor and stand on your toes. Then lower yourself back on the floor. Do a set of 5.
  2. Leg raises – Stand with feet shoulder-width apart. Raise on leg and bring it down after 20 seconds. Repeat with the other leg. Do a set of 3 with each leg.

Exercising Machines Providing Relief from Prolonged Sitting

prolonged sitting

  1. First of all, check to see if you can use a under desk exercise machine underneath your desk or table.
  2. Also, check to see if you can use an under desk stepper,  folding pedal exerciser, pedal exerciser for the elderly, medical pedal exerciser, or motorized pedal exerciser  for your legs.

Stack Sitting

Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the video shows how to do stack sitting.

Stretch Sitting

Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the video shows how to do stretch sitting.

Stretching Exercises

In addition, try the stretches demonstrated in the video below. Most noteworthy, they open your chest, strengthen your back, and reinforce your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.

Recommended Guidelines for Physical Activity

Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.

In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.

Rapid Fat Loss Best to get Body Good and Healthy

Rapid Fat Loss Best to get Body Good and Healthy

First of all, fat burning is part of day-to-day activities and especially while exercising. Consequently, increasing fat burning results in rapid fat loss.

Rapid Fat Loss

Background

First of all rapid fat loss occurs when fat burning is in full swing. Also, fat burning is essentially oxidation of triglycerides. And, triglycerides are formed by combining glycerol with three fatty acid molecules. Furthermore, the three fatty acid molecules produce energy in the form of adenosine triphosphate.

Most noteworthy, triglycerides make up fat cells.  Also, the fat cells are located in the adipose tissue, commonly known as body fat.  Especially relevant, the adipose tissue’s role is to store fat.  And, the adipose tissue is all over the body, including under the skin and wrapped around internal organs.

Energy Sources

Most of all, during exercise, the body needs energy.  Also, initially it gets it from glucose in the blood.  And, then, the body gets energy from the triglycerides in the fat cells.  Furthermore, triglycerides oxidized by oxygen deliver energy. And, the triglycerides get this oxygen from the blood stream  Also, oxidation releases three fatty acids, which are energy sources.

Energy Production

First of all, the lungs inhale oxygen. Then the oxygen is transferred to red blood cells in the blood stream.  And, the oxygen rich red blood cells deliver oxygen to the triglycerides. Furthermore, the by-product of triglyceride oxidation is carbon dioxide and water. Consequently, the carbon dioxide and water enter the blood stream.  Then, the carbon dioxide leaves the blood stream and enter the lungs. And the lungs exhale the carbon dioxide.  Finally, the water in the blood stream leaves the body through the kidneys, intestines and skin pores (as sweat).

Research

Most noteworthy, researchers from the University of New South Wales in Australia found that when weight is lost the majority of it leaves the body as carbon dioxide.  In addition, they found that oxidation of 22 pounds of human fat needs 64 pounds of oxygen. And the lungs inhale this oxygen. Consequently, oxidation produces 62 pounds of carbon dioxide and 24 pounds of water.

Furthermore, the infographic below illustrates the process.  Most noteworthy, the infographic illustrates amount of fat burned by 50 year old, 5’ 8” male and female joggers in one hour.

Conclusion

In conclusion, faster oxidation causes rapid fat loss. And this occurs when you inhale deeply and rapidly.  Finally, this occurs when you are doing aerobic exercises such as jogging, running, swimming, cycling, elliptical trainers, etc.

Hold onto Your Hard Won Fitness: Avoid Addiction

Hold onto Your Hard Won Fitness: Avoid Addiction

Exercise addiction is an unhealthy obsession with physical fitness and exercise. Furthermore, it’s often a result of body image disorders and eating disorders. And, exercise addicts display traits similar to those of other addicts.

  1. First of all, they are obsessed over the behavior
  2. Also, they engage in the behavior even though its causing them physical harm
  3. And, they continue engaging in the behavior despite wanting to stop
  4. Finally, they secretly engage in the behavior

Consequently, extreme weight loss and harmful health conditions related to weight loss could result from exercise addiction.

exercise addiction

 

Causes of Exercise Addiction

Most noteworthy, exercise releases endorphins and dopamine.  Consequently, an exercise addict feels rewards and joy when exercising. Especially relevant, exercise addiction usually starts with a desire for physical fitness.  And, people who feel pressured to stay in shape are at risk of developing exercise addiction. Furthermore, people who are overweight and set out on an extreme weight loss regimen are also at risk.

Symptoms of Exercise Addiction

Most of all, common symptoms of exercise addiction include:

  1. First of all, you get withdrawal symptoms, such as feelings of irritability, restlessness, or anxiety after a period without exercise.
  2. Also a feeling of loss of control, such as inability to control the urge to exercise or to stop exercising for a significant time, especially in the presence of an injury that requires time to heal.
  3. In addition, a need to continue to exercise even in the presence of injuries, physical problems, psychological issues, or interpersonal problems.
  4. And continue to go beyond the original intended exercise duration, frequency or, intensity without meaning to do so.
  5. Moreover, there is reduction in other activities, spending less time in social, occupational or, other situations as a direct result of exercising.
  6. Furthermore, spending a great deal of time engaging in, planning for, thinking about or, recovering from exercise.
  7. Also need to exercise more often, for longer duration, or at higher intensity to feel the desired effect than originally.
  8. Finally, experiencing an inability to stick with a reduced exercise program.

Avoidance

First of all, to prevent exercise addiction, avoid excessive trips to the gym.  Also, limit your workout time and the amount of daily exercise. Finally, to let your body rest, take breaks from exercise throughout the week .

Conclusion

In conclusion, as much as exercising is a very healthy thing to do for you and your body, it’s important to keep it in perspective.  Most of all, step back and see if you have symptoms of exercise addiction and then take steps to counteract them.

Hold onto Your Hard Won Fitness: Avoid Overtraining

Hold onto Your Hard Won Fitness: Avoid Overtraining

Overtraining is the result of giving your body more work or stress than it can handle. Overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. Symptoms of overtraining may be different from one person to another.  Any combination of the symptoms, described below, may indicate that you are over trained and need to recover.

symptoms of overtraining

 

Physical Symptoms of Overtraining

Physical symptoms of overtraining include the following:

  1. Lethargy
  2. A plateau in performance.
  3. A drop in performance.  A drop in workout performance is one of the earliest signs of overload.  Altered performance levels are more apparent in endurance activities such as running or cycling.
  4. Inability to complete workoutsLoss of libido
  5. Poor co-ordination
  6. Swelling of the lymph glands
  7. Abnormal heart rate
  8. Elevated heart rate measured when you wake up in the morning.  When you put more stress on the heart, it has to work a lot harder.  An increase in your normal resting heart rate, say from 45 beats per minute to 60 beats per minute, could indicate that you are placing excessive stress on your body.
  9. Elevated exercising heart rate
  10. Chronic muscle soreness.  Persistent muscle soreness that lasts for hours or days after your workout is a sure sign you need more rest.
  11. Lack of appetite. A decrease in appetite can occur in the middle to later stages of over exercising and goes hand in had with feelings of fatigue and lack of motivation.  By slowing down bodily processes like metabolism, the body attempts to force a reduction in its workload.
  12. Weight loss (when not trying).
  13. Frequent minor infections

Psychological Symptoms of Overtraining

Psychological symptoms of overtraining include the following:

  1. Tiredness
  2. Sleep disorder (both too much and not enough). Being in a state of overload comes with disrupted sleep patterns, so instead of getting much-needed rest, you become restless and can’t fall asleep.
  3. Feeling of “heaviness”
  4. A desire to skip workouts (your body is telling you something and you should listen).
  5. Lack of enthusiasm when it comes to both the gym and everyday activities.
  6. Decreased concentration.
  7. Mood changes.  These signs are common when your body is overstressed physically.  The stress hormones you release when you are emotionally stressed are also released when you are physically overloaded.
  8. Irritability
  9. Depression
  10. Anxiety

Conclusions

It’s important to recognize symptoms of overtraining and take steps to pull back.  This will allow you and your body to get the maximum benefits from all your hard work.