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Physical Exercises

  • For Heart Disease Patients: Benefits Of Safe Exercises

    safe exercises

    There is no disease that exercise doesn’t benefit. with that said, because you’ve had an heart attack, a weak heart (congestive heart failure) or other heart related disease, shouldn’t make you to sit around and do nothing.

    Truth be told, with regular exercise (more than 150 minutes seven days), you may fasten your recovery, boost heart function and even get off of a portion of the medications you’re on.

    Advantages Of Cardiovascular Exercises include:

    • Strengthening your heart and cardiovascular framework
    • Improving your course and helping your body utilize oxygen better
    • Improving your heart failure side effects
    • Lowering blood pressure
    • Improving cholesterol.

    It’s never past the point where it is impossible to increase your physical activities or begin an exercise program. Get an “go-ahead” and a few rules from your specialist before you begin.

    Getting Started: What to Discuss with Your Physician

    Continuously check with your specialist first before beginning an exercise program. Your specialist can help you discover a program for your level of fitness and physical condition.

    Here are some likely questions:

    • How much exercise would I be able to do?
    • How regularly would I be able to exercise every week?
    • What sort of exercise would it be a good idea for me to do?
    • What kind of activities would it be advisable for me to keep away from?
    • Should I take my medication(s) at a specific time around my exercise plan?
    • Do I need to take my heartbeat while working out?

    Your specialist may choose to do a stress test or an echocardiogram, or to alter your medications. Continuously check with your specialist first before beginning any exercise.

    Workout Tips for People with Heart Failure

    • Avoid an excessive amount of isometric exercises, for example, pushups and situps. Isometric exercises include stressing muscles against different muscles or a fixed object.
    • Don’t exercise outside when it is excessively icy, hot or moist without checking with your specialist first. High stickiness may make you tire all the more quickly. Outrageous temperatures can meddle with flow, make breathing troublesome and cause chest pain. Better decisions are indoor activities, for example, shopping center strolling or a treadmill.
    • Make sure you remain hydrated – inside reason. It is imperative to drink water even before you feel thirsty, particularly on hot days. However, be mindful so as not to drink excessively water. Check with your specialist first!
    • If your exercise program has been hindered for more than a couple days (for instance, because of ailment, vacation or terrible climate), ensure you move into the schedule. Begin with a reduced level of activities, and steadily increase it until you are back where you began.

    Warning During Exercise

    There are a few safety measures you should remember when building up an exercise program:

    • Stop the exercise on the off chance that you turn out to be excessively fatigued or short of breath. Talk about the symptoms with your specialist, or schedule an appointment for assessment.
    • Do not exercise on the off chance that you are not feeling well or were as of late sick. You ought to hold up a couple days after all symptoms vanish before restarting the exercise program. In the event that you are not certain, check with your specialist first!
    • If you have constant shortness of breath, rest and call your specialist. The specialist may roll out improvements in medications, eating routine or fluid limitations.
    • Stop the action if you build up a fast or unpredictable heartbeat or have heart palpitations. Check your heartbeat after you have rested for 15 minutes. On the off chance that it’s over 120 beats for every moment very still, call your specialist.
    • If you encounter pain, don’t disregard it. if you have chest pain or pain anyplace else in the body, don’t enable the action to proceed. Playing out an action while in pain may cause stress or harm the joints.
    • If you fainted, call your specialist or look for urgent care when you are conscious.

    Quit Exercising and Rest if You Have Any of the Following Symptoms:

    • Chest pain
    • Weakness
    • Dizziness or nausea
    • Mysterious weight gain or puffiness (Call your specialist immediately.)
    • Pressure or pain in your chest, neck, arm, jaw or shoulders, or some other side effects that cause concern.
    • Never exercise to the point of pain or angina. On the off chance that you develop chest pain amid exercise, call 911 right.

    Exercise: Only just a part of the Equation

    Keep in mind the end goal is to keep up ideal cardiovascular wellbeing, eating a heart healthy and for the most part plant-based diets, alongside stress reduction, with exercise as illustrated above is basic for success.

  • Exercises for Physically Challenged

    Top 7 Exercises for Physically Challenged People

    Exercises for Physically Challenged PeopleThere are different kind of exercises for people with disability, and also many ways to tailor these exercises to fit their needs. The exercises listed below have its own methods and also suited for specific disabilities

    For each exercises you decide to follow, you should do 3 sets. Repeat each sets 10 times without stopping, take a 30 seconds to 1 minute’s rest, repeat the sets again for another 10 times rest again and do it for the 3rd time.

    Because stressed tissues take time to recover, try leaving 48 hours between workout to fully rest your muscles and joints.

    If you are trying to measure your strength, try to better your last performance. This means that if you have been on 3 sets of 10 on a particular weight, try moving up to the next weight, and if you don’t have access to a heavier weight, you then need to try increasing the number of repetition or the number of sets.

    The only way to get fitter and stronger is to always be improving. The fact is, if you increase the weight you are on before you definitely will increase your amount of energy level, and if you also increase your workout repetition, you will improve on your endurance level.

    Choose the one you wish to focus on so as to achieve your goal with ease.

    1. Sit to stand

    This popular exercise is very good for people with weakened lower body part and need to increase the strength and stability of the lower area

    This workout program is suitable for people who have some control over their lower body

    Method: settle your bottom at the front edge of your seat while your feets rest firmly on the floor, right behind your knee. Lean your upper body slightly forward and attempt to push yourself up with your legs into a fully standing position.  Again slowly lower your body back into the seat just like the position you started in.

    Modification: if it’s not possible to do this exercise with the assistance of your arm, use your hands by placing them on your knees to help with the pushing up. And if your legs are weak, try to find something to support on like a grab rail or worktop.

    Now pull yourself up out of your chair and at the same time try to add some more force to the legs as possible

    2. Seated triceps dips

    This exercise is good to help strengthen your triceps, your chest and also the front of your shoulders. Reinforcing those particular part of the body will be very useful if you move from a wheelchair

    Suitable For: This exercise is suitable for people who have good strength in their upper body

    Method: On your sitting position, place your hands on your wheelchair armrests on another chair. Make sure your hands are directly under your shoulders. Try pushing yourself up until you have a fully extended arm then slowly bring yourself down until you are on your sitting position again.

    Modification: if for instance you don’t have enough strength in your arm, but do have some good leg strength, you can substitute the arm with the legs by using the legs for slight assistance. But in any case make sure you try to let your arms do as much of the work as possible.

    3. Seated knee raises

    This exercise is good to strengthen your hip flexors (the muscles located around your hips that causes movement) and make your movement, walking, and bending easier.

    Suitable For: this exercise is good if you have good control over your lower body part.

    Method: On your sitting position, raise one of your knee upward until your foot is several inches away from the ground. Cautiously bring it down slowly and repeat the process to complete your set. Once the set is completed, repeat the process with your other knee.

    Modification: if you can’t get your feet off the floor totally, use instead the calf muscle to flex your ankle, to assist the movement. But don’t let the calf muscle do all the work!

    4. Sit and walk

    If you are having problem with your walking, this is the best exercise to engage in. This exercise benefits are in two fold. Firstly, the sit-to-stand gives strength to the legs and the short walk help to improve walking!

    Suitable for: this exercise is good if you have some control over your lower body.

    Method: Place two chairs a few meters apart and make them face each other. Sit on one of the chair to perform the sit to stand exercise. Stand from the chair you are sitting on and walk to the other chair. Turn around, sit down on the second chair, then stand up again and walk back to the first chair

    Modification: This exercise can be done with the help of your crutches, or a partner until you can see some improvement; then you can gradually reduce the help of the assistance or the use of the crutches. And as time goes by, you can vary the distance between the chairs accordingly.

    5. Reverse Crunches

    If you want to work on your abdominal muscles, but you are not too strong to do a regular crunch or a sit up, then this exercise will help you to strengthen the abdominal muscles.

    Suitable for: This exercise is good for you if you have control over your abdominal muscles.

    Method: you should sit on the floor with your knees bent to a 90 degree. Then slowly lower your upper body backward until your back is touching the floor, i.e. you are facing upward. Get yourself on your sited position in any way you can and repeat lowering yourself back to the floor once more. make sure you try as much to roll your spine as you lower down ensuring that your vertebrae touches the floor one after another.

    Modification: to help with the slow movement back and fro, use your hands to grip your knees or thighs.

    6. Dorsal raises and seated back extensions (Back exercises)

    This is another exercise geared toward your lower back muscles.

    Suitable For: This exercise is good if you are comfortable getting up and down the floor

    Dorsal raise method: You start this exercise by lying face down, make sure your fingertips are close to your temple and spread your elbows wide. Try to raise your head and shoulder and thigh at the same time. Then slowly lower the parts back to position but make sure these body parts do not touch the floor completely.

    7. Seated shoulder press

    This exercise to increase shoulder strength is good for situation where you need to lift objects above your head.

    Suitable for: This exercises is good if you have some grip strength and some control over your upper body.

    Method: This exercise requires that you sit in an upright position, with weights in each hands and hold the weight in either side of your head with your palm facing forward as if you are holding a bar, then push the weight over your head, still keeping the palm facing forward until they meet in the middle and slowly lower the hands back to its original position and repeat the process.

    Modification: if this exercise is difficult to perform with heavy weight, try a lighter weight, or you can use no weight at all.

    Conclusion

    According to the U.S. Department of Health and Human Services, adults who are physically challenged should aim for: At least 150 (a hundred and fifty) minutes a week of moderate-intensity, or 75 (seventy-five) minutes a week of vigorous-intensity cardiovascular activity (or a combination of both), with each exercise lasting for at least 10 minutes.

  • 7 partner exercises to kickstart New Year

    7 partner exercises to kickstart your New Year

    The holidays are all about relaxing, spending time with loved ones and allowing yourself to indulge. For this reason, it’s no wonder the majority of us start the new year a little bit more well-rounded than we might like!

    Partner ExercisesThere’s a reason that gym membership signups spike in the new year and that’s the new year’s resolution to ‘get fit’ or ‘workout more’.

    What might surprise you is that 80% of those new gym members will have quit within 6 months, with many not making it past February.

    Finding the time to go to the gym can be difficult and finding the motivation can be ever harder. If you’re struggling to get yourself up and out to the gym, these 7partner exercises could be just what you need to help you stick to your new year’s resolution and put you on the fast-track to looking and feeling great!

    Why you should be working out with a partner

    One of the main reasons people stop going to the gym is a lack of motivation and whilst, yes, your motivation does need to come from you, it certainly doesn’t hurt to have someone else around to help encourage you. (See the 6 protein myths messing with your diet for better results)

    Having a workout partner creates accountability. It’s easy to skip a workout session if you’re the only one who knew about it, but if you’re partner is expecting to meet you for a workout at 6pm, you’re much more likely to follow through with it.

    Another benefit of working out with a partner is that it creates variation. Getting stuck in a rut with your exercise can result in not only a decline in commitment, but also a decline in performance.

    By adding in an additional person to your workout routine, you can mix-up your workouts and remove any boredom that might’ve been creeping in.

    Furthermore, having a partner around actually makes your workout a lot safer. Your partner will be able to spot you and keep an eye on your form meaning that, not only will the quality of your workout be better, but you’re also able to push yourself as you know someone will be there to give you a helping hand should you need it.

    7exercises for you to try with your workout partner

    Rotational twist–Start back-to-back with your partner with feet shoulder width apart and Partner A holding a medicine ball close to their chest.

    Partner A should twist the torso to their left as partner B twists to the right and the medicine ball should be passed to Partner B. Partner B should then rotate the torso to their left side, keeping the medicine ball at chest level, and pass the medicine ball back over to Partner A. Repeat this movement 8-12 times before performing again in the opposite direction.

    To make this more challenging, perform the exercise whilst holding the squat position.

    Plank High-5 – Start by facing your partner in the high-plank/push-up position. At the same time, both bring out your right hand to high-5 in the space between you and then return to the high-plank position and do the same for the opposite hand. Repeat this 15 times per hand. Make sure to keep your core tight and hips as still as possible throughout the movement – widen your feet to add more stability.

    For a more advanced exercise, add in a press-up between high-5’s.

    Wheelbarrow Push-Up with Squat – To complete this exercise, start with Partner A in the push-up position. Partner B should hold Partner A’s ankles at hip height in the standard wheelbarrow position. At the same time, Partner A should perform a press-up whilst partner B performs a squat. Make sure the movement is controlled and synchronized to prevent Partner A from dropping their hips during the push-up. Partner B can hold the lowered squat position for more of a challenge.

    Sit-Up Medicine Ball Pass– Sit on the floor opposite your partner with your knees bent. Partner A should start with the medicine ball held close to they slowly lie back, taking the medicine ball and extending it over their head to touch the ground behind them.

    Bring the medicine ball back to the original position, tucked against the chest, and sit-up, passing the medicine ball to Partner B who will perform the same movement. To make this easier, dorsiflex the feet to hook under your partner’s ankles. Repeat this so the ball has been passed between partners 30 times.

    Reaction Lunges– Start with Partner A standing a foot in-front of Partner B, both facing the same direction. Partner B should gently push Partner A, forcing them to take a step forward and catch themselves in a lunge position. Alternate the leg that is stepping forward to complete 12-15 lunges per leg.

    Leg Throw Down – Partner A should like down on their back and Partner B should stand with their feet either side of Partner A’s head facing in the direction of Partner A’s feet. Partner A should hold on to Partner B’s ankles and perform a leg raise, ensuring their back stays pressed into the ground.

    Partner B should then push Partner A’s legs away from them back down towards the ground, so that partner A has to use their core to keep their heels from touching the ground. Repeat this 15-20 times and then switch. Make sure to engage your abdominals to lift the legs rather than pulling on your partners ankles.

    Partner Pistol Squat– This is one of the more advanced exercises, and it might take you a little while to master, but it is definitely worth it! For this exercise, begin by standing facing your partner. First, you are going to clasp your right forearms in the space between your bodies.

    Next, both partners should shift their weight onto their left leg, lifting the right foot off the ground, extending the right leg out in-front slightly.

    At the same time, both partners should slowly bring the hips back and lower by bending the left knee, keeping the back straight and hips square. Lower as far as you can, with the aim to have your left hamstring against your left calf, with your right leg extended in front of you, parallel to the ground. Clasping your partners arm will act as a counterweight, assisting you both in raising back up to the starting position.

    Author Bio
    Megan Warwick

    Origym

    Personal Trainer
    After graduating from Psychology with first-class honors, Megan gained her personal trainer qualifications with Origym and now works for them as a personal trainer specializing in the development of weight loss and rehabilitation programs. Megan is an avid runner and is set to complete her first London marathon in 2017.

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