The important of exercise.

As for anyone, exercise:

1. increases energy levels
2. helps develop a better sleep pattern
3. helps with weight control
4. maintains a healthy heart
5. increases bone and muscle strength
6. decreases depression and fatigue
7. serves to improve self-esteem and self-confidence

For people with arthritis, exercise is especially advantageous in regard to the joints. Moving the joints daily helps to keep them fully mobile. Added joint support is achieved by strengthening the surrounding muscles. Also, joint movement transports nutrients and waste products to and from the cartilage, the material which protects the ends of the bones.

Exercise And Arthritis:
Range-of-motion Exercises
Range-of-motion exercises are gentle stretching exercises which move each joint as far as possible in all directions. These exercises need to be done daily to help keep joints fully mobile and prevent stiffness and deformities. ROM (range-of-motion) exercises are especially important for arthritis patients, who because of intense inflammatory pain tend not to want to move painful joints. It is the notion of some people that normal daily activities take joints through their full range-of-motion but this is not the case. Normal daily activities, such as housework, dressing, bathing, and cooking, are not a substitute for ROM exercises.

Strengthening Exercises
Strengthening exercises help increase muscle strength. Strong muscles help to support the joints, making the joints more stable, and helping a person move more easily and with less pain. The two types of strengthening exercises are isometric and isotonic.

• Isometric exercises involve tightening the muscles, without moving the joints. These exercises are especially useful when joint motion is impaired.
• Isotonic exercises involve strengthening the muscles by moving the joints.

Endurance Exercises
Endurance exercises are physical activities that bring your heart rate up to your optimal target level for at least twenty to thirty minutes. The target heart rate is computed based on age and physical condition. These exercises, by raising the heart rate, improve cardiovascular fitness. These exercises should be performed at least three times a week to enhance effectiveness. Many arthritis patients who do endurance exercises:

• increase physical strength
• develop a better mental attitude
• improve arthritis symptoms

Not all arthritis patients are able to perform endurance exercises however. For example, patients with long-term rheumatoid arthritis and left with functional limitations will be unable to do this type of activity. Endurance exercises for arthritis patients need to be chosen carefully to avoid joint injury.

Exercise Choices
Exercise choices for people with arthritis may include:

• Walking can be an excellent exercise choice. Walking helps build strength and maintain joint flexibility, aids in bone health and reduces the risk of osteoporosis.
• Tai Chi - The practice of Tai Chi is a gentle martial arts exercise with origins in ancient China. While performing fluid and flowing circular movements, those with arthritis can relax, maintain mobility and improve range of motion.
• Yoga - Yoga can provide pain relief, relax stiff muscles and ease sore joints. Yoga with it's controlled movements, pressures, stretches and deep breathing relaxation, can also provide needed range of motion exercise. Use caution when disease activity is flaring and avoid excess torque or pressure on the joints.
• Water exercises / Swimming - Warm water exercise is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles. The water helps support the body while the joints are moved through the full range-of-motion. The buoyancy of the water places less stress on the hips, knees and spine.
• Bicycling / Cycling - Cycling, both indoor and outdoor, may provide a good low impact exercise option. Cycling as an exercise, can be either freestanding or stationary. Cycling equipment can be adjusted and adapted for many of the limitations imposed by arthritis.
• Running / Jogging - Running may still be good exercise for those with arthritis if they run on softer surfaces. Walking or more gentle forms of exercise may be a better option for people with arthritis in their lower extremities. Research indicates, contrary to popular belief, that running does not cause osteoarthritis in those with normal, uninjured knees.

To obtain the maximum benefit from an exercise program:

• Be consistent. Exercise should be performed daily. In order to see results and obtain full benefits from exercise, it cannot be done sporadically.
• Build up gradually. The best exercise program is one which begins at a low intensity and builds up gradually as symptoms permit. Too much exercise, especially initially, can worsen symptoms.
• Exercise when symptoms are least distressing. The best time to exercise is when pain and stiffness are at a minimum. Some patients feel the best time is after morning stiffness subsides. Other patients dislike the afternoon because they are fatigued by that time of day.
• Do not overdo. Many strengthening and range-of-motion exercise programs suggest performing the exercises in sets of three to ten repetitions, with each set repeated one to four times. No specific number works for everyone. The number of repetitions is dependent on how well the patient feels. Too much activity during a flare can aggravate or worsen symptoms.
• Listen to body signals. A certain amount of discomfort during exercise is acceptable and expected especially for patients who have endured arthritis for a long time. If pain lasts two hours or more after exercise, the body is signaling that the exercise session was too strenuous. Fewer repetitions should be performed until symptoms subside.
• If the joint feels hot, avoid exercise. Exercise can make a swollen, tender, and hot joint feel worse. Modify activity until arthritis is once again under control.
• Set realistic goals. Begin the exercise program with reasonable goals and the determination to gradually increase over time. Too much, too soon can be harmful.
  Smooth, steady rhythm. Exercising and breathing should be coordinated. Avoid bouncing or jerky motions which can add stress to joints. Exercise in a smooth, steady rhythm and relax between repetitions.
• Alternate rest with activity. While activity is important in maintaining healthy joints, so is getting the appropriate amount of rest.

Source: http://about.com. Written by Carol & Richard Eustice

What is Cholesterol and Why the Concern?

What is Cholesterol and Why the Concern?
Cholesterol is a waxy substance made by the liver. It insulates nerves in the body and is responsible for making all of your sex hormones. The body makes enough on it's own, but most of us get additional cholesterol in our system by eating meat and dairy products in the typical American diet.

Too much Cholesterol can plug arteries going to your heart and brain causing heart attacks and strokes.
106 million Americans have Cholesterol levels above 200
Another 46 million have levels above 239.

This means 1 out of 2 Americans have high Cholesterol and are at risk. Many people are taking statin drugs like Lipitor™, Zocor™, Pravachol™, Mevacor™, Crestor™and Vytorin™ and can't tolerate the side effects such as: Nausea, Constipation, Muscle pain and tenderness, Memory Loss, Diarrhea, Loss of Kidney Function, Muscle cell break-down clogging the kidneys.

Finding the right cholesterol information is extremely important for you and your family, but some of the most popular medications have dangerous side effects. There are numerous reports of dangerous side effects including links between Lipitor and muscle pain and memory loss as well as Crestor side effects. LipidShield™ is a natural way to give you healthy cholesterol levels. Our natural ingredients will increase your cholesterol hdl ratio without the negative side effects. Along with supplements, there are other keys to your heath, like eating a good diet to lower triglycerides, LDL and VLDL levels. Looking for more information? Click below.

How Does Stretching Prevent Injury?

One of the greatest benefits of stretching is that you’re able to increase the length of both your muscles and tendons. This leads to an increased range of movement, which means your limbs and joints can move further before an injury occurs. Lets take a look at a few examples.

If the muscles in your neck are tight and stiff this limits your ability to look behind or turn your head around. If for some reason your head is turned backwards, past its' normal range of movement, in a football scrum or tackle for example, this could result in a muscle tear or strain. You can help to prevent this from happening by increasing the flexibility, and the range of movement, of the muscles and tendons in your neck.

And what about the muscles in the back of your legs? The Hamstring muscles. These muscles are put under a huge strain when doing any sort of sport which involves running and especially for sports which require kicking. Short, tight hamstring muscles can spell disaster for many sports people. By ensuring these muscles are loose and flexible, you'll cut your chance of a hamstring injury dramatically.

How else can stretching help? While injuries can occur at any time, they are more likely to occur if the muscles are fatigued, tight and depleted of energy. Fatigued, tight muscles are also less capable of performing the skills required for your particular sport or activity. Stretching can help to prevent an injury by promoting recovery and decreasing soreness. Stretching ensures that your muscles and tendons are in good working order. The more conditioned your muscles and tendons are, the better they can handle the rigors of sport and exercise, and the less likely that they'll become injured.

So as you can see, there's more to stretching than most people think. Stretching is a simple and effective activity which will help you to enhance your athletic performance, decrease your likelihood of sports injury and minimise muscle soreness. If you'd like to know more about stretching and how it can help you, order a copy of The Stretching Handbook today.

Napping Helps Reduce Heart's Problems

New research on napping provides the perfect excuse for office slackers, finding that a little midday snooze seems to reduce risks for fatal heart problems
In the largest study to date on the health effects of napping, researchers tracked 23,681 healthy Greek adults for an average of about six years. Those who napped at least three times weekly for about half an hour had a 37 percent lower risk of dying from heart attacks or other heart problems than those who did not nap.
Most participants were in their 50s, and the strongest evidence was in working men, according to the study, which appears in Monday's issue of Archives of Internal Medicine.
The researchers said naps might benefit the heart by reducing stress, and jobs are a common source of stress.
Source: Yahoo! Health News

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