Are you feeling down, constipated, or overweight? Is your blood pressure or blood sugar a little high? Do you have trouble falling asleep at night? The solution might be as simple as walking for 30 minutes each day.
A walk might seem like child’s play compared to running a marathon or competing in Crossfit. However, a walk can be a very healthy alternative if you lack the time or interest in exercising intensely.
Humans were built for walking, and some health experts believe that the chair was the worst invention ever created. You can do a lot to enhance your health by standing up and taking a walk.
Enjoy the many benefits of a Daily Walk:
Helps ease anxiety and depression. If you’re currently not getting enough exercise, a walk is a simple way to fill that void. Getting out of the house and breathing a little fresh air is bound to enhance your mood and outlook on life.
Walking strengthens your bones. Hip fractures are reduced in postmenopausal women that walk for at least 30 minutes each day.
You can expect to sleep better if you walk regularly. Those that walk report a lower incidence of insomnia. If you’re having trouble sleeping at night, the solution might be as simple as a daily walk.
Walking daily lowers your risk for chronic diseases. Studies have found that your risk of developing diabetes or suffering a stroke is reduced significantly. Thirty minutes of walking is all you need each day to reduce your risk of cardiovascular disease by 30%. A stroll can also lower your blood pressure.
Walking increases the motility of your bowels.If you suffer from constipation, a walk can work wonders for your issue.
You are developing a good habit. Walking can be a positive addition to your routine. The most successful people have routines. You’re more likely to experience success if you can maintain positive routines in your life.
You’re likely to lose weight. If you increase your physical activity without increasing your caloric intake, you can expect to drop a few pounds. Even if you don’t lose weight, you may experience a shift in your weight that allows your tight clothing to fit much more comfortably.
OTHER BENEFITS OF DAILY WALKS FOR YOUR WELL-BEING
Walking is also a good exercise for your brain.Older seniors that walk daily have a 50% decreased risk of developing Alzheimer’s or dementia. The sights, that sense of outdoors stimulating the brain. Problem-solving where and how far to go, which paths to take, planning ahead.
Walks increase your creativity.More than one study has demonstrated that going for a walk boosts creativity. Those that walk are more creative than those that sit. Having a challenge at work or at home? You’re more likely to find the solution during a nice, long walk.
Live longer. Those that spend more time on their feet have been shown to live longer than those that spend too much time sitting each day. Get up on your feet and go for a walk if you want to extend your life. It has been suggested that a daily walk adds 3-7 years of life.
Walking is free, low-impact, and simple to do. There’s no new skill to learn and no equipment to purchase.Unlike many other forms of exercise, walking can be done by those with weight issues and those with no athletic ability whatsoever. Just put on your shoes and get out the door.
Consider the many health benefits that walking provides. Going for a walk can do a lot more for your health and outlook on life than a gym membership that is rarely used. It’s much less expensive, too.
»» »(Any questions or topic requests? Or do you need an article for your organization? Let’s talk and see what I can write for you!)
My experience with using Biofreeze as a physical therapist in my practice spans decades. It has been a very helpful tool in my practice. When I was first introduced to the product years ago, this green gooey gel quite lived up to its name: “Freeze”.
Being so excited about trying the product, I used my bare hands during manual therapy treatments to patients at my outpatient clinic years ago. After my third patient and using Biofreeze with my bare hands, I started dropping things. My therapists teased me, “butterfingers”. Indeed, it was hard to feel my hands as they felt frozen! So I knew this thing works indeed!
To make a long story short. I have been using Biofreeze since then. I have seen it work for patients with swollen joints from the inflammation due to arthritis conditions. As Biofreeze indicates on its labels, it is intended for arthritis, sore muscles, and joints.
Almost everyone who comes to the clinic suffers from one or all of those conditions. It is also great for managing edema, swelling, pain, as it has the ability to cool off the skin surface once applied on a warm, inflamed area. Considered a cryotherapy gel, its cooling effect is exceptional.
The reason why Biofreeze works is the Pain Gate Theory:
Pain happens when your receptors send a signal from your spine to your brain. Cold sensations, like menthol, stimulate receptors to block those signals to relieve pain.
Applying Biofreeze to the skin does relieve pain because of this mechanism of the pain gate. Swollen joints from arthritis are usually warm, stiff. I have seen and observed how Biofreeze decreases that temperature in a matter of seconds, usually in as little as 10 seconds. Incredible right?
This is so true with our patients who just had knee surgeries, either an arthroscopic procedure or a knee replacement. These patients usually come in with significant stiffness, pain swelling, as not all of them are diligent with using cold packs at home for symptom control, as instructed.
Before I even start their therapy session, I apply Biofreeze and massage the swollen joint gently: just around the surgical site and even the whole limb if the swelling reaches the ankles. I do this around the dressing of course, not over it.
Applied in an up and down or gentle circular motion, this also allows the better lymphatic flow to the area, allowing trapped water within the skin to get redirected to circulate better along the leg.
I do use nitrile gloves as again, I don’t like my fingers freezing with use. We do see as many as 12 patients or more a day. That’s a lot of Biofreeze applications with bare hands that’s more than enough to freeze any finger. 😁
I find that compliance with therapy improves significantly when pain relief is addressed prior to doing therapeutic exercises during the therapy session. It may also be, that combined with a therapist’s magical hands, the pain relief achieved with Biofreeze is even magnified.👌💁
BIOFREEZE FOR HEADACHES AND NECK PAIN
In my experience, using Biofreeze for headaches also works. Applied to the back of the neck, the base of the skull (occipital region) with manual therapy techniques, it helps calm down headaches, muscle spasms, and neck stiffness.
Just a simple massage to the painful and sore areas, simple pressure on the base of the skull, sides of the head with the fingers, and moving the muscles of the neck and upper trapezius muscles can help eliminate muscle tightness and spasms.
I have used Biofreeze in many more conditions and ailments. I may discuss those at another time. Biofreeze has now many variations of product packaging. It is available in the original gel form, which can be original or colorless.
It is also available as a roll-on and a spray, to suit people’s preferences. They have come up lately with the professional-grade Biofreeze which I felt really seems to have longer-lasting effects.
Biofreeze is indeed a big name for medical and health professionals alike. It is a product that did have longevity due to its effectiveness and the ongoing research to come up with more products. Biofreeze is easily available from sellers and distributors. Amazon does carry Biofreeze products.
As for me, I just know it’s one of the many tools of the trade a physical therapist like me can have. I am all for making patient’s day-to-day life better!
Scientists have been studying Zen monks to learn how meditation helps them cope with both chronic and occasional pain. While some of their accomplishments depend on their faith, many of their techniques can be used by anyone. Whether or not you already have a meditation practice, the suggestions below can help you get relief from pain.
TOOLS FOR MEDITATION
1.Appreciate the mind-body connection.There’s a growing understanding that our health depends on a wide range of factors. Our mind and body interact closely. This is a psychosomatic connection. The pain we experience due to physical conditions such as arthritis also affects us emotionally.
2.Reduce apprehension. Your reaction to pain can become exaggerated if you anticipate that it’s going to occur. Fear of pain is a good thing when it helps you avoid dangerous situations. It’s less helpful if you dwell on how your back will keep hurting. Mindfulness meditation helps you live in the present moment and take a break from worries about the future.
3.Manage anxiety.Studies show that experienced meditators feel pain but experience less emotional impact. Even beginners can use meditation as a useful distraction. With practice, you can become more skilled at noticing the affected body part but declining to get upset about it. You may be able to notice the sensation of pain without judging it as unpleasant.
4.Fight depression. Depression is known to make the pain worse. When meditation helps you to feel happier and more peaceful, it’s also giving you greater protection from all kinds of afflictions.
5.Loosen up. Many people feel some tension around an injured body part. If you’re nursing a stiff neck, you can focus on relaxing the area and opening it up. Imagine that your breath is flowing across the muscles, where it warms and heals them.
6.Engage the pain. Pain may command all of your attention when it becomes severe. In such cases, trying to resist it may just make things worse. Some patients find relief by taking an active role in rating the relative intensity of their symptoms or observing how they increase and decrease over time.
7.Get an early start.It’s a lot more challenging to learn to meditate when you’re in the middle of recovering from back surgery. By starting your practice in advance, you’ll be better prepared to cope with medical issues or the common aches that come with aging.
WHEN YOU’RE NOT IN MEDITATION
1.Understand the relevance of meditation breaks:You’ll probably spend most of your life away from the meditation cushion. By learning to access the states of mind you attain while meditating, you can take advantage of those benefits anytime you want.
2.Pay attention to your body & use pain as a cue.Even if you need to keep working when a headache hits, you can guide yourself with constructive reminders about how to deal with it. Use everyday discomforts to check in with yourself and see if anxiety and apprehension are building up.
3.Guard yourself against depression.Depression can strike anybody, but you can lower your risks. A healthy lifestyle and a positive attitude can make it easier to stay on track. Depression is very common not just in adults but in children too. Your child sees how you feel and are quite astute at reading your body language. They tend to be in tune with their parent’s moods. Take care of yourself so you can take care of them too.
4.Reduce other sources of stress. This may be easier said than done. However, it is imperative to address stressors that are within your control.Living with chronic pain can take a heavy emotional toll. It does tend to affect people around you too. If possible, build a strong support network and avoid taking on too many obligations.
5.Consult with your doctor. If symptoms of pain continue, talk with your doctor about other available methods of treatment. Fortunately, meditation can be used to complement conventional approaches. It is not a cure in itself.
Anyone can get started with meditation. Meditation is affordable. A myriad of resources can be accessed through books, audiobooks, and even just searching online. Youtube alone has videos to guide you with meditation. It is an effective method for treating physical and emotional suffering without harmful side effects. As you continue to practice, your skills will improve You will then spend less time worrying about pain and more time enjoying life.
🙏A Simple Guide of Meditation for Beginners
Find a quiet area where you sit or lie down comfortably. There are meditation cushions that you can buy. I just use a cozy body pillow I already have. If lying down, rest your hands on your sides and visualize that they are heavy but relaxed.
Closing your eyes allows you to focus and feel as visual feedback that can distract you from seeing your surroundings limit your other senses to focus and feel.
Make your breathing effortless. simply breathe naturally, in through your nose and out through your mouth in a very relaxed manner.
With eyes closed, focus on your breath: on how the upper body, torso, and chest rises and falls as you breathe slowly, in, and out. Inhale…… Exhale…..
Feel and sense your chest, shoulders, rib cage, and belly. Focus your attention on your breathing without controlling its pace or intensity. Just let it flow. Your body limp and relaxed. Do not allow your mind to wander;
It helps to visualize being in a place that is most relaxing and calming for you. As a tip, I search and look at a specific image of nature that I like. I search this online. Then I visualize myself in the midst of that serene place. Below is an example of an image where I visualize myself in its midst.
Practice this meditation for two to three minutes to start, and then try it for longer periods. I seem to have a better and deeper trance when I also listen to meditation music. Try this and it is truly amazing the tranquility you will feel when you allow your body and mind to be free and calm for a few minutes.
Hope this helps!
👉👉👉The Power of Deep Breathing & What You Should Know
Any Questions? Any thoughts you may have about these topics, do get in touch!
How to Relax in Less Than 30 Minutes with Reflexology
As with my book series, The Self’Treating Patient”, I strive to impart helpful tips and strategies to address basic health concerns. Stress relief is what we can all use during these times. Being cooped up at home and not be able to do the activities we once were so free to enjoy.
One topic that is interesting to me is self-healing. When we are saddled by day-to-day life concerns, finding simple ways to help ourselves can go a long way towards living life the best way we can. One interesting alternative therapy is reflexology. There are practitioners who offer this service. For this topic, however, I’d like to share very simple strategies to calm yourself, alleviate the effects of stress.
The growing popularity of reflexology proves that many fitness fans understand how important their feet really are. Healthy feet enable you to stay physically active and practice good posture, which can protect you from headaches, back pain, and other health issues all over your body.
Reflexology is an ancient healing art that applies strategic pressure to feet, hands, and ears. The underlying theory is that these areas correspond to various systems throughout your body. For example, when you massage your heels, you’re also helping to align your pelvis.
Studies show that reflexology can be effective for relieving anxiety and physical discomfort. On the other hand, its track record is less convincing when it comes to serious conditions like diabetes or cancer, so it’s important to follow your doctor’s recommendations.
With that in mind, see how you can use these tips to enhance your health and well-being by just rubbing your feet.
How to Practice Reflexology
TIPS:***Identify which area you want to work on, look and refer to the charts above. Look for the correct reflex spots on your foot. Apply gentle pressure to the area similar to getting a foot massage.
***Contact to points should feel firm, but not painful. Use your fingers and thumbs to gently work the area for several minutes.
***The amount of pressure should just be enough that it can be tolerated, but maintain the pressure or go into circular motions around the area.
***The pressure you apply to these points will stimulate your body to create endorphins that interrupt the pain cycle and relieve stress.
1.Create a peaceful setting. Play soft music and combine your reflexology with aromatherapy. Light a candle and rub on fragrant skin lotion. Sit or lie down anywhere that’s comfortable such as your bed or a chair. Place a cushion behind your knees to avoid hyperextension.
2.Be gentle. Reflexology is safe for most adults as long as you avoid pressing too hard. Take care of bones and joints. Stop if you feel a cramp. Learn appropriate techniques before trying to use your knuckles or props which can be more intense than using your fingers and thumbs.
3.Loosen up. It’s a good idea to stretch first. Wiggle your toes. Lift your feet up starting at the ankles. A good simple trick is to write the alphabet with your ankles, all uppercase letters. Written with both feet beginning with A all the way up to Z. This helps move many muscles in the foot, ankle, and legs. Do ankle pumps, which is also a great exercise for improving circulation in the legs, even utilized for preventing blood clots.
4.Twist around. Give your feet a hug to wring out tension and make your feet more flexible. Wrap your hands around the middle of your foot, and turn them slowly in opposite directions. Repeat the wringing a little higher, and a little lower until you cover your whole foot.
5.Stroke your feet. Place your palm on top of your foot, and stroke it from toe to ankle. This follows the normal blood circulation from the lower extremities towards the heart. Repeat on the bottom side. You’ll stimulate your circulation and raise your energy levels.
6.Consult a professional. Chiropractors and physical therapists are some of the many health care practitioners who offer reflexology. Schedule a session to receive more extensive treatment and learn methods you can practice at home.
Additional Foot Care Suggestions
1.Exercise your feet and toes. When was the last time you gave your feet a workout? Take turns walking on your heels and your toes. Try lifting each toe separately and lowering it back down. Here are simple exercises that help strengthen the foot and toes, improve their flexibility. Another benefit of these exercises is improved balance, as stronger toes can grip the ground surface better.
A.Towel Curls – Place a towel on a tile, wood, or laminate floor. Place feet on top, the heel stays in contact with the floor: then curl toes to bring towel under your feet. Repeat as many times as you are able.
B.Heel and Toe Raises – this exercise helps strengthen ankles, stretch the calves, and lower legs which are relevant for balance and gait stability when walking. Holding on to the counter for support, raise your heels up, on tippy toes. Hold for 5 seconds. Then, go on your heels, raising toes up, off the floor. Hold for 5 seconds. Repeat 10 or more times.
2.Wear comfortable shoes. Do your toes have enough room to move around? Properly fitted shoes can protect you from blisters and provide adequate support for your arches. Are you flat-footed, or possess a high arch? Choose footwear accordingly. If shoes are uncomfortable, use shoe inserts to add more cushioning to shoes you already have. This can also save your back.
There is about 3-4 times your body weight load that is transmitted to the spine upon heel strike. This is when the heel comes in contact with the ground when walking. An extra heel cushion or insert can decrease this load to the spine.
Many types are available to purchase. Gel cushions, memory foam, and other shock-absorbing materials. Check out heel inserts and read reviews or other information about them. This is a cost-effective remedy to easing the impact on the feet and spine.
3.Change your socks. Socks can protect you from blisters and odor. Replace them when they wear thin or sprout holes. For more vigorous or active participation in sports, opt for more cushions or one with breathable material that can repeal moisture. Socks complement the use of your shoes.
4.Take a break. Prolonged standing or other strains can leave your feet hot and throbbing. Try elevating them on a pillow or plunging them into a herbal bath.
5.Stay hydrated. Your feet need moisture to fight dry skin. Drink water throughout the day. Dab on moisturizer daily, especially if you feel a blister starting.
6.Talk to your doctor.While reflexology is safe for most adults, your doctor can advise you about conditions, such as pregnancy or diabetes, which may make you more sensitive to touch. Your doctor can also refer you to a podiatrist or other specialists when needed.
Nurse Sore Muscles Back to Health With These Home Remedies
Seems like I am on the roll here with sore muscles. I played tennis last night with friends and it seemed to be the topic among the players. This prompted me to do articles, quick and simple steps to nurse these sore muscles back to health!
Sore muscles have plagued us all. Regardless of our age, a stressed muscle can become sore when we start an exercise regimen, perform excessive manual labor, or even stay seated in the same position for too long! These aches and pains can make performing necessary tasks unbearable.
Soothe your aching muscles and nurse them back to health with these natural remedies:
1.Take a break. If your sore muscles are a consequence of overexertion or exercise, continuing the strenuous activity won’t help ease the soreness. Therefore, you should take a break from the routine so your muscles get a chance to recover.
·Muscle soreness from overexertion is the result of microscopic tears in the muscle tissue caused by the stress of the activity. Your body needs time to repair itself.
·If you start to experience soreness or stiffness during an activity, give it a rest. Pace yourself. Stretch sore area gently.
2.Soak in Epsom salt or vinegar. Epsom salt contains magnesium sulfate and can replace lost magnesium in the body, thus helping to keep the muscles pliable and loose. I especially love the scented ones, lavender. Vinegar is very effective at pulling out lactic acid from the muscles, which contributes to soreness.
3.Use an ice pack. Ice packs are super helpful with sore muscles. If possible, apply an ice pack immediately as soon as you feel the soreness. Keep the ice pack on the sore area for about 20 minutes and then remove it for another 20 minutes. Repeat the process two to three times. This process works great for muscle soreness due to injury too. It can keep bruising to a minimum. Ice helps reduce inflammation and allows your body to repair itself.
4.Get a massage. Usually, muscle stiffness and soreness are also accompanied by restricted blood flow. Get a professional massage. You deserve it. Find deals in your local area. Groupon, Facebook pages, etc. A massage can help stimulate the flow of blood around the sore areas. Here are some helpful tips:
·You don’t need to pay for a professional massage; all you need to do is gently rub the area yourself. Use mechanical massagers of choice. Percussors are also great for deeper tissue massage. Use exercise rollers under the hamstrings, ITB /ITband/Iliotibial band, or the quads/thigh muscles. You can also use a tennis ball over the sore spot.
·Apply this technique right before or after you applied the ice pack and you can get better results.
5.Boost your potassium levels.If you’re susceptible to muscle soreness or stiffness, it’s very possible that your potassium levels are low. You can quickly raise those levels by eating more bananas, which are rich in potassium. Coconut water is a favorite of mine and uses it instead of Gatorade during tennis games. cantaloupes, oranges, apricots, honeydew, grapefruit, potatoes, sweet potatoes, mushrooms, cucumbers, peas are just examples of potassium-rich foods. Some dried fruits (dates, prunes, and raisins) also are good sources.
·Drinking lots of water can also help to relieve and prevent stiff, painful muscles.
6.Apply apple cider vinegar.Who knew? Depending on the source of the soreness, you can do either a warm compress or a cold compress. Soaking the compress tool in apple cider vinegar is a great way to extract the lactic acid that contributes to sore muscles.
These simple home remedies are excellent for nursing your sore muscles back to health. Ignoring soreness or disregarding muscle discomfort as something that will eventually fix itself may not be the best idea!
VIDEO ABOVE: A Quick Way to Relieve Sore Muscles Stretching with an Exercise Ball
Make every effort to heal the muscles before getting back into your usual routine. Love your muscles. They serve you!
Overuse injuries from exercise, running or intense physical activity can cause overuse injuries.
Exercise is one of the best things you can do for your body and mind, but it can cause two kinds of injuries. You’ll notice major trauma like a sprained ankle or dislocated shoulder immediately, but other damage builds up over time.
Try these tips that will help you stay active and speed up your recovery when you do suffer an injury.
Preventing Overuse Injuries:
Schedule rest time. Your body grows stronger when you give it adequate time to heal in between workouts. Overuse injuries are a strong message that you need to take a break.
Vary your workouts. Repetitive movements put more stress on your body because you keep using the same parts in the same ways. Try alternating exercises. If you’re a parent, keep in mind that children can be especially high risk if they over-specialize in one sport while their bodies are still developing.
Change your equipment. Do your running shoes fit? Properly sized gear appropriate for your sport can help keep you safe.
Consult a trainer. Precise alignment is another consideration. Study videos or work with a specialist who can teach you how to squat or pitch a softball correctly.
Build up gradually. Avoid trying to do too much too soon. Adding 10% a week to your strength exercises, distance, or speed works for most adults.
Warm up. Gentle movements prepare your body and mind for what’s ahead. Roll your shoulders and walk around for a few minutes before doing more challenging activities.
Stretch your muscles. Complete your workouts by training for flexibility. Target your stiff spots and hold each stretch for a few minutes.
Listen to your body. Structural issues or medical conditions can make overuse injuries more likely. Take extra care if you have flat feet or you tore your rotator cuff last winter when you were shoveling snow. Stop doing any activity that causes pain.
Treating Overuse Injuries:
Take a break. Proper rest is essential for both prevention and treatment of injuries. It’s the first step in the standard RICE formula that you may have heard of. RICE stands for rest, ice, compression, and elevation.
Apply ice. Ice packs are most helpful when used early and often. During the first couple of days after an injury, they can dramatically reduce swelling and discomfort. To protect your skin, use a covered ice pack or wrap a bag of frozen peas in a towel.
Wrap it up. Elastic bandages also cut down on swelling. Limit their use to no more than 2 days in order to restore the normal blood flow necessary for healing.
Elevate the area. Try to keep your hurt arm or leg at or above the level of your heart. Prop them up on a pillow while you’re watching TV or working.
Relieve pain. Anti-inflammatory medications like aspirin, ibuprofen, and naproxen may help. They’re available over-the-counter or in stronger prescription form. Follow the directions on the label and talk with your doctor if your symptoms last for more than 10 days.
See your physician. Your doctor can recommend prevention and treatment strategies appropriate for your individual body. Talk with your health care professionals if home remedies aren’t working or you have any concerns.
Most overuse injuries can be prevented if you know the signs and take action promptly. Stay fit and active by giving your body the rest it needs and using proper form when you work out.