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  • Functions And Health Benefits Of Vitamin Supplements

    mineral supplements for humansVitamins are for growth, metabolism and decent health. Their task is to metabolize other nutrients to provide energy and generate stability within the body.

    They are found in vegetables, fruits, and other foods, but might be missing because of some unforeseen circumstances. The USDA (United States Department of Agriculture) advocates a bare minimum requirement of vitamin supplements to prevent deficiencies.

    There are two different kinds of vitamins categorized according to their solubility. The fat-soluble vitamins are A, E, D, and K, and they inside the body. They contain hydrogen, carbon, and oxygen. The fat-soluble vitamins include potassium, and sometimes sulfur, along with those three.

    Water-soluble vitamins include vitamin C, and ascorbic acid and vitamins of the B category include vitamin B1, thiamine, vitamin B2, riboflavin, niacin, vitamin B3, vitamin B5, pantothenic acid, pyridoxine or vitamin B6, biotin, vitamin B7, folate/folic acid, vitamin B9 and vitamin B12. They are not within the body.

    It’s important to be aware of the multiple features of vitamins and consequences of deficiencies to understand the function of vitamin supplements.

    Vitamins make it possible for nutrients to be consumed and digested and convert carbohydrates and fats into energy. They help metabolize nutrients, create antibodies to strengthen immunity and generate resistance to diseases.

    Vitamins fortify cells, bind tissues, form bones, blood cells and genetic material, hormones and chemicals of the nervous system and combine with proteins to create enzymes. All group of vitamins plays numerous roles.

    Vitamin A is essential for immunity, eyesight, bones, cells, reproductive health, skin and body linings. Vitamins B complex group are for several body functions. Folate/folic acid is essential at each stage of life because it is in charge of DNA, RNA and protein production. Vitamin C helps build and maintain tissues, healthy bones, blood vessels and skin and strengthen immunity.

    Vitamin D controls the calcium levels in the blood and prevents bone loss, osteoporosis, and autoimmune diseases. It’s essential for proper absorption of calcium and regulation of the rate at which it gets excreted.

    Vitamin E plays protective functions; it stops tissue damage by free radicals and protects intracellular membranes. What’s more, it reduces the risk of jaundice and other liver-related diseases and neutralizes the ill effects of the long-term use of antibiotics.

    Vitamin K is responsible for the metabolism of the bones and clotting of the blood.

    Deficiency of vitamins has severe consequences. Lack of vitamin A leads to night blindness, retarded growth of the skeleton and issues on the skin and gastrointestinal tract. Vitamin B1 deficiency causes muscular weakness, leg cramps, digestive, irritability problems.

    Mouth ulcers, inflammation of the tongue, weakness, low blood counts and dandruff are one of the symptoms of lack of vitamin B2.

    Insufficient vitamin B3 causes pellagra, while a deficiency of vitamin B6 could lead to skin problems, emotional confusion, and reduced immunity. Vitamin B5 is an antioxidant necessary for reproduction, development and bodily processes.

    So, a deficiency of it can create heart problems and depression. Inadequate vitamin B12 causes pernicious anemia, while scurvy and rickets are the main signs of a lack of vitamins C and D respectively.

    Vitamin E deficiency affects the nervous system and leads to fatigue, vision-related issues and loss of muscle mass. Finally, easy bruising and gastrointestinal bleeding are symptoms of vitamin K deficiency.

    Given the above mentioned, it is essential to recognize the circumstances when there is a deficiency of one or more necessary vitamins.

    Various studies have shown that many adults are deficient in vitamins B6, B12, folic acid, vitamins D and E. The diet might not be balanced, and lacking in the required quantities of the vitamins.

    Those on a macrobiotic diet plan or weight loss program frequently lack a balanced diet plan. Even multivitamins may fail to provide the recommended daily allowance (RDA) of vitamin D and E. Therefore these have to be taken separately. Moreover, nutrient levels deplete by active pursuits.

    Some people are more vulnerable to dietary deficiencies because of a range of factors. This group includes people living alone, pre and postmenopausal women and the elderly. The latter generally eat less milk and may also have limited exposure to sunlight, both of which can be sources of vitamin D.

    Vegetarians and especially vegans could be missing vitamins such as B12, which is in dairy products and non-vegetarian food. Older adults, especially drinkers, frequently suffer from gastrointestinal disorders due to a restricted diet, and this hinders absorption of vitamin B12.

    What’s more, some kinds of medication also interfere with vitamin B12 absorption from food. Vitamin B6 deficiency occurs among older adults, especially when the diet is of inferior quality or restricted over a very long duration.

    Alcoholics are at higher risk, as alcohol contributes to decreased absorption of the vitamin. Even a standard diet may lack the requisite amount of 2 milligrams, taking supplements is the remedy.

    People that are reluctant to fruits and vegetables are prone to suffer from vitamin C deficiency, whereas calcium deficiency is possible if milk products are missing from the diet, because of conditions like flaxseed.

    Since deficiencies can result in multiple health problems, it is vital to include all the vitamins from the diet. The RDA or Recommended Dietary Allowance for vitamins is set by the Food and Nutrition Board of the National Academy of Sciences and National Research Council.

    It’s the average daily nutrient intake level sufficient for nutrient demands of (97%-98%) healthy individuals in particular sex and period of life. However, since nutrients may be missing from the diet, supplements have been prescribed to fill the gap.

    Folic acid is the supplemental type of folate; 400 mcg is your daily requirement, but it is frequently missing in a balanced diet. It’s very essential for pregnant women, as its lack can cause congenital disabilities.

    Due to this, it is in items like cereals, pasta, and bread. Beta-carotene supplements boost white blood cells, promote immunity and prevent cancer. Vitamin B12 deficiency may occur because of a range of reasons, but everyone can consume artificial vitamin B12 in fortified vitamin and food supplements.

    vitamins worth taking

    Supplements of vitamin B advanced help to satisfy the requirements of the B group. Vitamin C is in additives food and different types. Vitamin D is essential for absorption of calcium, so the two are usually combined as a supplement; 400 IU of Vitamin D and 1200 milligrams of calcium needed daily.

    Vitamin D is also required to maintain the correct levels of phosphorus and calcium in the bloodstream. Therefore supplements are given to strengthen bones and prevent fractures.

    Vitamin K supplements enhance post-menopausal bone loss. Vitamin E is not generally present in the diet, but it’s an essential antioxidant and prevents arteriosclerosis. A mixture of zinc and antioxidants is provided as a supplement to prevent age-related macular degeneration.

    The best vitamin supplement is that the only one with 100% daily value for most vitamins. It is crucial to check the daily value on supplemental details level, as well as the amount per serving and serving size.

    Liquid nutritional supplements have a 98% absorption rate as against 10% for pills, as they don’t have to undergo a digestive process, and can quickly absorb into the bloodstream. Furthermore, they are easy to take and do not cause any irritation in the stomach.

    On the other hand, The Food and Drug Administration (FDA) does not regulate or utilize supplements to treat, except for soy. That is because vitamin supplements are considered foods products rather than drugs.

    Supplements can influence individuals differently. Hence, there is need to take certain precautions. Primarily, be advised to bring them under the guidance of an expert or doctor. They should not be taken along with prescribed drugs for diseases, as there could be severe side effects caused by drug interaction.

    Secondly, high doses may be poisonous. Therefore the RDA should not be exceeded. Finally, an individual needs to check the reputation of the producer, and confirm the ingredients of the supplement.

    Vitamin supplements are better absorbed if taken with meals. However, this does not have to be a complete meal; a few bites are sufficient. If considerable quantities of a vitamin supplement have to be taken, dividing the dose into 3 or four times a day ensures better absorption and lesser odds of excretion.

    Vitamin supplements are a simple and cheap means to satisfy dietary deficiencies. Based on research by the Harvard School of Public Health, vitamin supplements prevent cancer and cardiovascular ailments.

    They are also antioxidants and neutralize the harmful effects of free radicals. Eventually, they are required to help digestion, carry out biological functions, improve immunity, promote growth and improve psychological and cognitive capabilities.

    Vitamin supplements can help in alleviating certain conditions like osteoporosis, though they cannot take care of an illness or disorder. But it has to be remembered that vitamin supplements are merely that, and not substitutes for a balanced diet.

  • Slow Down The Clock With These Aging Tips

    safe exercisesDo you feel helpless against the many effects that aging has on your body? You don’t have to feel that way any longer! This article will give you a portion of the absolute best aging tips accessible. Continue reading, if you need to figure out how you can begin fighting back against the aging process.

    • Keep your body hydrated to decrease the effects of aging on your skin. Our skin is one of the main things to hint at the lack of hydration with sunken eyes and leathery skin. Keep up your water intake and make a point to eat foods that are high in water content like cucumbers and oranges.
    • To have a healthy aging process, teach yourself new things. Learning is fundamental for the duration of your life.
    • Try not to stall out in your old ways. The world is changing around you and to feel that things will never change is outright foolish. Develop to meet the changes and grasp them. Tolerating these changes can prompt great adventures for you even through your brilliant years.
    • Get fish oils into your life! If not fish oils, at that point olive, flax or nut oils. These oils have appeared to indeed improve your health while aging compared with their others like sunflower oils, soybean, or corn. The latter oils are processed oils and have been appeared to be less healthy for you.

    Look at life as a journey of exploration and enjoyment. Stop and mirror each time you achieve a milestone in your life. Commend it as you did with your child. You will experience a similar sense of accomplishment you did with your kids.

    While it is presumably something one would rather not consider as one ages, it can be beneficial to know about one’s mortality. In what sense? The reason for this is not to harp on the “end”, yet rather to make us understand that consistently is critical, and that life is a gift we should exploit in each capacity.

    If you can, ensure you’re including an OK measure of fish in your diet. The omega-3 fatty acids that are most ordinarily found in fish have been appeared to aid skin advancement. This can keep your skin looking smooth and young any longer. If you’re allergic to fish, investigate omega-3 supplements.

    To slow down the aging process, practice is critical. By exercising a few times each week, you will enable your body to keep its muscle quality, stamina, adjust and bone thickness. It is vital to incorporate cardio schedules and also quality training sessions, with a specific end goal to shield the aging process from going too quick.

    When tending to a matured relative who has Alzheimer’s disease, numerous guardians have thought that it was useful to compose every day in a diary. Working out fears, hopes, and individual objectives can help discharge tension, guilt and stress. It is additionally an approach to record the blessings that happen with this journey.

    Consider adding Co-protein Q 10 to your every day diet to help with the aging process. A dosage of 100 mg every day should suffice. Co-chemical Q 10 can aid dissemination, secure your heart and improves your body at the cell level. It is a powerful supplement to add to your diet.

    The one genuine approach to moderate aging is by exercising. Exercising gives numerous health benefits and tones the body. Administrations and items, for example, plastic surgery or favor creams won’t help you. Or maybe, going down this street will make them look like Michael Jackson after a short time. By beginning by accomplishing something as meager as strolling, you can feel and look younger than your genuine age.

    Doing bunches of cardiovascular exercise will keep you fit and enable you to feel younger. Cardiovascular exercise is critical for vascular health and gets the blood pumping to make you can rest easy. A decent calendar for cardiovascular exercise is to do 40 minutes each other day to increase heart health and make you can rest easy.

    Eating heaps of whole grains will enable you to look and feel younger. The way to whole grains is they should be in place and not the ones that are ground into flour which pulverizes the fiber in them. Whole grains are good source of fiber, minerals, and vitamins and give fuel to doing cardiovascular and quality training works out.

    The skin naturally looses its elasticity as individuals age. Once in a while aging individuals see loose knees as a piece of this process. Loose knees can be fought with straightforward shallow squats to help reinforce the quadriceps. Try not to try too hard and start gradually with two sets. As you turn out to be more skilled, include another set. Do the squats day by day.

    Try not to stop as aging changes the way you look and feel. Do what you can to fight back! Since you’ve perused this article, you’re armed with exhortation that will enable you to deal with whatever the aging process tosses at you. You won’t have to feel helpless against aging any longer.

  • What You Need To Know About Controlling Your Diabetes

    nutrition and exerciseDiabetes is a disease that is connected with obesity and right now spreading in our general public. We have to take in more about it, with a specific end goal to fight off this epidemic that is causing so much enduring, disability and financial misfortune. Here are tips to enable you to understand diabetes and how to avoid it or deal with it if you have it.

    If you need a nibble that is fun to eat and tasty as well, however, your Diabetes means that you don’t appear to have any choices, go after popcorn! You can forget the spread if you’re endeavoring to lose weight, and hold the part down with the goal that you don’t overcompensate your carbohydrates.

    Concentrate on leg flow to battle diabetic Peripheral Neuropathy. Keep your feet moving however much as could be expected to increase the blood circling down through your toes. One exercise that is perfect for a work area work is to lift your foot up and afterward squirm your toes, handing your feet over circles at the lower leg.

    Numerous health mind suppliers offer diabetic classes for patients who need to be educated on their treatments. Discover one in your general vicinity and get facts so you can take your medicine under control and know why you’re being given what has been recommended to you. You never know, it might spare your life!

    Rather than removing all sugar of your diet, figure out how to control yourself and direct your intake of sweets with the goal that you can monitor your diabetes while as yet getting a charge out of life. It may not be important to avoid sweet treats. Since your blood glucose level is at its legitimate level, having an incidental dessert will be okay. It might be savvy to expect an after-meal treat by wiping out a precise measure of carbs from your main course.

    Treat yourself to a leg and foot massage every so often to keep your course pumping. Diabetes causes peripheral neuropathy, which can be painful and not reversible. Have your life partner put some lotion on your calves and give you a mitigating rub to assuage your stress and enable your feet to remain healthy.

    Heating your particular bread, canning your particular vegetables, and notwithstanding pounding your particular flour is much more robust than acquiring it at a store. You’ll likewise spare an enormous amount of cash, and you’ll comprehend what is going into the foods you eat. A person with diabetes must be cautious about each fixing, and if YOU measured and put them all in there, it will make keeping track simple!

    Educate your family on what to do if your blood sugar drops or spikes to hazardous levels. A person with diabetes needs to battle their disease with the assistance of parents and friends, so guarantee they know the side effects to keep look if you wind up in a circumstance where you can’t control it yourself.

    Be mindful to not depend on diabetes confections and shakes time after time. In spite of the fact that they are useful for individuals in a hurry, they don’t supplant eating a meal. If you wind up eating the sweet treats or drinking the shakes excessively, you could cause your blood glucose level to go too high.

    There are numerous tasty nibble thoughts for people with diabetes; you simply need to discover the things you like. What about an apple with peanut spread? – Peculiar however wonderful! A great alternative to peanut spread is almond margarine, which is great on high-fiber saltines like ones made with rye flour. Or, then again make your particular nibble blend out of an assortment of nuts and dried organic product! Attempt grapes and feta cheddar with balsamic vinegar.

    Get enough rest! It is essential to get an adequate measure of rest if you experience the ill effects of Diabetes. The absence of rest can disturb your hormones, which like this could raise your blood sugar. If you find that you have taken a stab at everything to get more rest, yet nothing works, converse with your specialist for promoting alternatives.

    Keep a dietary diary. When you have diabetes, it is essential to monitor what you eat, as well as how much, and when you expand. While many individuals can recall what they ate that day, would you be able to recollect what you ate two weeks back for breakfast? Keeping a food diary gives you a record of your food intake so you can spot examples and better control your diabetes.

    To guarantee you track your glucose levels appropriately, keep a glucose observing gadget in your home. Most insurance agencies will take care of the expense of this hardware in response to popular demand.

    This device will enable you to get a top to bottom data about your glucose levels. Utilizing this information fittingly that can significantly improve your general health. To ensure your results are finished exact, keep your gadget spotless and all around kept up. Also make sure you stay away from self prescribed weight gaining pills over the counter as this is counter productive to your health.

    Presently you have adapted more about this debilitating disease. These tips on diabetes, are exceptionally down to earth ones. We hope they will enable you to adapt successfully to diabetes if you or a friend or family member has it, or allow you to avoid creating diabetes later on.

  • Step by Step Methods to Cope and Treat People with Disability

    nutrition and exerciseAdjusting to life with a disability can be a difficult move. We tend to misjudge our health—until the point when it’s gone. At that point, it’s very simple to obsess over what we’ve lost. Be that as it may, while you can’t backtrack in time to a healthier you or wish away your limitations, you can change the way you consider and cope with your disability.

    You are still in control of your life! There are numerous things you can do to improve your independence, feeling of empowerment, and viewpoint. Regardless of your disability, it’s totally conceivable to overcome the challenges you confront and appreciate a full—and fulfilling—life.

    Guidelines to treat individuals with illnesses and handicaps

    Treat a companion with a disability or illness simply like you would whatever other friend. Your buddy might need to discuss their condition; on the other hand, your friend may not. You can tell them you care by disclosing to them you will listen whenever they desire talking.

    If you’re meeting another person, you may need to figure out the proper behavior. You can inquire as to whether she needs any assistance and discuss the standard things you discuss with anybody new.

    Step by Step Advices to Deal with Specific Disabilities

    • Keep in mind that since individuals use wheelchairs, it doesn’t mean they are sick. Many individuals who use wheelchairs are generally healthy and strong.
    • When you’re talking with a companion in a wheelchair, attempt to come down to his or her level — kneel down or pull up a seat.
    • Try not to incline toward a wheelchair or touch it without inquiring. Try not to push it without asking either.
    • It’s alright to use words like “see,” “listen,” “walk,” and “run” when you’re talking with companions who have handicaps.
    • It’s alright to ask individuals who have speech issues to repeat what they said if you didn’t comprehend the first time. You can likewise have a go at repeating what you think they said and they can answer “yes” or “no.”
    • If you’re talking with somebody who has a speech issue, attempt to make inquiries that require just short answers or a gesture of the head.
    • If a translator is helping you address a hard of hearing individual, converse with the hard of hearing individual, not the mediator.
    • If a hard of hearing individual will be perusing your lips, they have to see your face. Ensure you have their consideration before you begin talking. Keep your hands far from your face and abstain from biting gum. Utilize short, straightforward sentences. You may take a stab at composing rather, if that is less demanding.
    • Try not to talk noisily when talking to dazzle individuals. They hear and also you do.
    • If you have to guide a visually impaired individual, give the individual your arm as opposed to taking hold of hers.
    • When you’re talking with a visually impaired individual, disclose to him when you’re leaving or he won’t know.
    • Try not to pet or play with service puppies without first inquiring as to whether it’s alright.
    • Keep in mind that in light of the fact that a man has a learning disability, it doesn’t mean they’re dumb. They could be truly splendid and just may gain differently from you.
    • When you’re talking with somebody with limited intellectual capacities, be tolerant. Give that individual time to prepare what you’ve said and react. You may keep your sentences short and basic. If you are in an open range with numerous distractions, consider moving to a tranquil or private area.
    • If a grown-up has an intellectual disability, still treat them as a grown-up.

    The most effective method to Cope with Sudden Illness or Disability

    Illness and disability may come in many structures. A few illnesses and handicaps must be confronted from birth; others are created amid individuals’ lifetime.

    They can come on all of a sudden or step by step create over numerous years without the individual thinking about it. Individuals are normally hereditarily inclined yet illnesses can likewise be the consequence of the dirtied condition or the lifestyle we adopt.

    Grappling with any illness is difficult and might take quite a while particularly when your illness shocks all of you of a sudden.

    Envision that you are upbeat, you life is going extremely well and you are exceptionally proud of every one of your achievements.

    You have an extraordinary family and friend network until one day something extremely shocking transpires. You become sick or have a mischance and you can never again appreciate life as you used to. All of a sudden everything is by all accounts falling apart.

    A wide range of situations may come up; you may never again be in a position to support your family physically, you could lose your employment, basically your fantasies are falling apart.

    This is the hardest time and naturally you will be down about it, yet with a couple of changes you may at present have the capacity to carry on with your life to the full. The following 2 simple strides should help you the correct way.

    1. Permit yourself time to come to terms with your illness

    I see completely how you feel. The entire world is topsy turvy and you are amidst it trusting life will never be the same again with you simply being hopeless battling your illness or disability. You may lose your companions since you will never again have the capacity to associate as you used to. However, this is additionally the time to discover who your genuine companions are.

    They will be there to support you and do anything that is in their strength. They will, in any case, not feel frustrated about you everlastingly and you should discover soon that if the main point of discussion is your illness, with time even your kind hearted companions will lose intrigue.

    It is likewise essential for you to judge, regardless of whether your companions are straightforward with you.

    Despite the fact that it won’t not be evident to you some of your companions could be exploiting you and deplete you emotionally. My sister, before her marriage separated, used to search for emotional support from her companions. Somebody, who she truly trusted and respected, actually used to state to her things which were making her vibe much more depressed and she didn’t understand it at that time.

    When I went to see her companion as well and she disclosed to me awful things about my dad that were not valid, with a view to control one of his choices about my future training. I was in control so I simply ignored it and did not have a favorable opinion of my sister’s companion but rather she couldn’t do it without anyone’s help at that time. Later she understood how much her companion was harming her and quit going to her.

    Thinking positively is no simple issue however it is vital to be energetic about life once more. There are just two decisions for you to make. You can remain depressed and whine about your issues till whatever is left of your life or you have the alternative of attempting to make the vast majority of your life even with every one of your limitations.

    We as a whole realize that disease patients who stay positive live longer than the individuals who become extremely depressed. The same applies to any unending illness or disability.

    My sister’s initially spouse lost his leg in a mischance. He in the long run drank himself to death. If he had adopted a more positive strategy and delighted in the seemingly insignificant details that stayed to him, he could have still been here with us getting a charge out of the considerable number of achievements of his girl who is currently in her twenties.

    2. Attempt to take out stress from your life

    As we as a whole know stress contributes enormously to numerous illnesses. Stress in little measurements is valuable however on a substantial scale can be extremely negative.

    At the point when our body detects peril it plans to escape in which case our heart rate increases. The slower our heart rate the more extended our life. Breathing exercises can enable us to calm down affecting our heart decidedly

    If you think that its difficult to rest then profound breathing can likewise help you to unwind and go to rest. Rest is naturally imperative. Attempt to go to overnight boardinghouse up in the meantime every day guaranteeing that you have no less than eight hours’ rest.

    Try not to stare at the TV just before going to overnight boardinghouse at all conceivable, have your room TV free.

    I have likewise discovered that prayers can enable you to have a positive state of mind and keep you serene. They work especially like hypnosis; you accept there is some higher profound being that is helping you overcome your issues. One energy healer said to me that the prayer page was brimming with energy. His remark consoled me that with great expectations you would dependably be encompassed by positive energy.

  • Exercise for Stress and Anxiety

    nutrition and exerciseThe physical benefits of exercise — enhancing physical condition and fighting disease — have for some time been established, and doctors dependably encourage remaining physically active.

    Exercise is likewise viewed as crucial for keeping up mental fitness, and it can reduce stress. Studies demonstrate that it is extremely effective at reducing fatigue, enhancing alertness and concentration, and at improving overall intellectual function. This can be particularly helpful when stress has drained your energy or capacity to concentrate.

    When stress distresses the brain, with its many nerve connection, whatever remains of the body feels the effect also. Or, on the other hand, if your body can rest easy, so does your mind. Exercise and other physical activity deliver endorphins — chemicals in the brain that go about as natural painkillers — and furthermore improve the capacity to sleep, which thusly reduces stress.

    Science has found out that regular participation in aerobic exercise has appeared to reduce overall levels of pressure, raise and settle mood, improve sleep, and improve confidence. Around five minutes of aerobic exercise can start to fuel anti-anxiety effects.

    Relationship of Exercise to Anxiety Disorders

    Stress and anxiety are a typical part of life, however anxiety disorders, which affect 40 million adults, are the most well-known psychiatric illnesses in the U.S. The benefits of exercise may well reach out past stress help to enhancing anxiety and related disorders.

    Psychologist studying how exercise get rid of anxiety and depression recommend that a 10-minute walk might be similarly good as to a 45-minute exercise. A few reviews demonstrate that exercise can work rapidly to raise depressed mood in many individuals.

    In spite of the fact that the effects might be temporary, they demonstrate that an energetic walk or other basic activity can convey a few hours of relief, like taking an ibuprofen for a cerebral pain.

    Science has likewise given some evidence that physically active individuals have lower rates of anxiety and depression than inactive individuals. Exercise may improve mental health by helping the brain adapt better to stress.

    In one study, researchers found that the individuals who got regular vigorous exercise were 25 percent less inclined to develop depression or an anxiety disorder throughout the following five years.

    Exercise as Part of Therapy

    As per a few reviews, regular exercise functions as good as medication for a few people to reduce symptoms of anxiety and depression, and the effects can be dependable. One overwhelming exercise session can help ease symptoms for a considerable length of time, and a regular schedule may significantly reduce them after some time.

    In spite of the fact that exercise has a constructive outcome for a great many people, some current reviews demonstrate that for a few, exercise might not positively affect anxiety or depression or may not have a solid effect on long term mental health.

    Like all types of therapy, the effect can differ: Some individuals may respond positively, others may discover it doesn’t improve their mood much, and some may encounter just a modest here and now benefit. In any case, researchers say that the useful effects of exercise on physical health are not in question, and individuals ought to be encouraged to remain physically active.

    Fitness Tips: Stay Healthy, Manage Stress

    The latest government rules for adults prescribe no less than 2½ hours of moderate-intensity physical activity (e.g. lively walking) every week, 1¼ hours of a vigorous intensity activity, (for example, jogging or swimming laps), or a mix of the two.

    If you have an exercise program as of now, keep doing it. If not, here are tips to kick you off.

    • 5 X 30: Jog, walk, bicycle, or dance three to five times each week for 30 minutes.
    • Set little daily goals and go for daily consistency as opposed to perfect exercises. It’s better to walk each day for 15-20 minutes than to sit tight until the end of the week for a three-hour fitness marathon. Loads of scientific data proposes that frequency is overallly essential.
    • Find types of exercise that are fun or enjoyable. Outgoing individuals regularly like classes and group exercises. Individuals who are more withdrawn frequently incline toward solo interests.
    • Distract yourself with an iPod or other compact media player to download book recordings, podcasts, or music. Many individuals think that its more amusing to exercise while tuning in to something they appreciate.
    • Recruit an “exercise friend.” It’s regularly less demanding to adhere to your exercise routine when you need to remain focused on a companion, accomplice, or partner.
    • Be patient when you begin another exercise program. Most inactive individuals require around four to two months to feel composed and adequately fit as a fiddle with the goal that exercise feels simpler.

  • Rare Disease & Disorder – 4 Ways to Support Them

    safe exercisesClose to about ten percent (10%) of the U.S. residents’ lives with a rare disease or disorder, which is around 30 million individuals nationwide. If you expand the range, 350 million of the more than 7 billion folks in the world are gauged to live with a rare condition.

    With such an extensive pool of individuals affected, odds are you likely know somebody with a medical diagnosis considered strange.

    For those living with rare conditions, exploring a diagnosis can be tricky because of lack of research and dependable treatment. Frequently, rare diseases stump even the most knowledgeable specialists, with specialists on rare diseases few and far between — if they exist by any stretch of the imagination. Amidst this regularly overpowering reality, the need for promotion and support is fundamental.

    Feb. 29 is Rare Disease Day, an opportunity to convey awareness to the more than 7,000 rare diseases and disorders worldwide. It’s likewise a suggestion to take action. There’s a great deal to tackle inside the rare disease community, from the need for more medical research to the day-to-day impediments confronting those impacted.

    Needless to state, attentive advocates are constantly needed — on Rare Disease Day and beyond.

    To genuinely support those living with rare diseases and disorders, consider these 4 tips from people inside the community.

    Step by step instructions to support somebody near you

    1. Trust those with rare diseases and disorders to know their needs.

    Our health care framework concentrates to a great extent on obliging patients with the most common diseases and disorders — yet that leaves those living with rare conditions a relative mystery. Regularly, being a rare disease patient means you can’t depend on specialists to know your needs because of knowledge gaps. Along these lines, frequently, patients turn into the specialists of their own care.

    “Patients who have the disease are generally the ones who have done the most research,” Ilana Jacqueline, managing editor of RARE Daily at support association Global Genes, tells Mashable. She additionally has primary immune deficiency disease and dysautonomia.

    We frequently depend on medical experts to give all of us the answers with regards to a diagnosis. On account of rare diseases, things move to end up plainly more supportive. To be an active supporter, believe a rare disease patient to know the condition best. Frequently, they do.

    2. Simply listen — it’s more radical than you might suspect.

    Having the name of “rare” means you are an anomaly — and, tragically, peculiarities are regularly overlooked. In a medical community that can frequently appear to be unaware of your needs, having supporters who actively listen can have a significant effect.

    “Numerous patients and families are extremely isolated,” Lara Chappell, correspondences executive of European rare disease advocacy organization Eurordis, tells Mashable. “It can be exceptionally trying to have a disease or disorder that individuals don’t know much about. Breaking detachment is essential.

    Set aside the opportunity to practice active listening when you’re chatting with somebody who has a rare disease or disorder. Give them a chance to direct the conversation — and shun moving the concentration to you or others.

    Julie Flygare, a narcolepsy advocate and founder of Project Sleep, says this sort of listening has had a significant effect in her experience with narcolepsy.

    “Frequently what I need most is essentially to feel listened,” she tells Mashable. “Having the capacity to vent to a companion makes me feel like I matter — and that I’m not invisible.”

    3. Do your own research.

    Somebody who has a rare disease or disorder is always instructing others on their condition. Regardless of whether it’s strangers in the city or people in white protective outer layers with PhDs, it can get tiring, repetitive and disappointing. As an advocate, it’s your part to help make things somewhat simpler — and that implies helping to lighten this weight.

    “It’s truly vital to require investment to teach yourself,” Mary Dunkle, VP of instructive activities at the National Organization for Rare Disorders says. “In the event that somebody near you gets a diagnosis, the best thing you can do is learn as much as you can.”

    Be that as it may, when examining up on rare conditions, data can frequently be rare or clashing. At the point when this happens, have a conversation to get clearness — yet don’t mistake that conversation for a schoolroom lesson. Make sure to bring research, mindfulness and sensitive interest to the table when requesting illumination. Not exclusively will it help advise your perspective, however it will likewise help the individual you are needing to support see the exertion you are putting in — and that can regularly be consoling in itself.

    “When you discover something intriguing in your research, make inquiries like, ‘Is this like how you experience your symptoms?'” Flygare says. “It’s an incredible approach to open a fascinating exchange.”

    4. Offer to help with specific assignments — however let them describe what will really help.

    Requesting help can be unnerving. It’s one of a definitive recounts helplessness, which is a trademark we’re instructed to maintain a strategic distance from. In any case, for those with rare diseases and disorders, help is regularly important with regards to exploring their condition.

    “As a sort An overachiever, it’s hard for me to request help,”

    Flygare says. “On the off chance that somebody offers something specific, I feel like they truly do care and I am more prone to open up and say how they truly could help me.”

    Utilize your research and your active listening to see what the individual struggles with — then inquire as to whether they could utilize help. On the off chance that they say no to the help you are recommending, at that point it’s a no. Be that as it may, notwithstanding voicing the offer is an approach to tell them they can approach you for specific help when needed.

  • Managing Asthma illnesses and Disability

    safe exercisesCongenital disorders are illnesses and disabilities that occur at childbirth (or some time recently). If you have a congenital disorders, you have never experienced life without it.

    Acquired disorders are illnesses and disabilities that happens after you’re conceived. If you just discovered a health condition, you may all of a sudden have a great deal to deal with.

    Being conceived with an illness or disability

    Deborah Cox.  Has had genuine health issues since she was six months old. She has cystic fibrosis, which can make it hard for her to breathe, and different conditions. Sometimes, she needs to stay through two weeks in the clinic at a time. In any case, she has loads of good times, as well.

    She adores moving and singing and assisting different kids. “I simply concentrate on the bright side of things,” she says. “I don’t think back. Life’s too short for laments.”

    Meghan endeavors to take great care of herself. “If I don’t do my medicinal treatments, I could pass on — soon,” she says. “So I stay aware of my medicinal treatments each and every day. Since I will likely live until I’m 100.” Meghan trusts that some time or another she’ll become a doctor or medical attendant.

    Other people have helped her life so much that, she says, “I simply need to have any kind of effect in another person’s as well.” Children’s Hospital at Dartmouth, the healing facility where Meghan gets treatments, made a video about her. Snap here to hear a greater amount of her story.

    If you have an congenital condition, as Meghan, you most likely definitely know a considerable measure about your specific illness or disability. What’s more, you likely additionally realize that there’s a ton you can do to ensure your health and assemble a decent life for yourself.


    Asthma is a lung condition that causes a man’s airwaves (otherwise called breathing tubes) to become sensitive. Asthma can make it hard for you to breathe, make your chest hurt, and make you cough. If you have asthma, you actually may feel fine sometimes, however that doesn’t mean the asthma has gone away.

    That is the reason it’s smart to get — and stay with — an asthma treatment design from your doctor.

    Having asthma can be unnerving, and you may feel irritated that you need to manage it. Be that as it may, asthma doesn’t need to prevent you from doing what you need. With practice, you can get better than average at dealing with yourself.

    Olympic gold medalist Jackie Joyner-Kersee was Sports Illustrated’s pick for the Greatest Female Athlete of the twentieth century, and she has asthma. Need to see another person who is sufficiently strong and sufficiently smart to deal with asthma? All things considered, simply look in the mirror!

    What happens in the doctor’s office?

    If you think you may have asthma — or if you think your asthma is deteriorating — you should see your doctor. Asthma for the most part can be controlled truly well. Not treating it, however, can be exceptionally dangerous. Take a fast quiz  to check whether asthma might be causing you issues.

    Understanding Asthma Flare-ups

    If you have asthma, you may feel fine a considerable measure of the time. However, at that point something may come along to aggravate those sensitive lungs of yours — perhaps tobacco smoke or a cold. This “trigger” sets off an asthma flare-up, otherwise called an assault or scene.

    That implies the dividers of your air routes get smaller than common and may begin making additional bodily fluid. Also, the muscles close-by may begin to crush. No big surprise it gets hard to breathe!

    If you’re having a flare-up you may:

    • Wheeze, which implies you make a shrieking or squeaky sound when you breathe
    • Feel breathless
    • Have a tight feeling in your chest
    • Cough
    • Wake up additional around evening time

    Flare-ups can differ in how genuine they are and to what extent they last. Flare-ups make them thing in like manner, however: It’s truly vital to treat them when you feel them going ahead.

    Forestalling Flare-ups

    The most ideal approach to deal with flare-ups is to attempt to forestall them in any case. Here are a few hints for doing that:

    • Maintain a strategic distance from things that can bother your airwave. This can include hairspray, scent, and family unit cleaners. It unquestionably can include tobacco smoke, so if you smoke, attempt to stop, and don’t give anybody a chance to smoke close you.
    • Wash your hands regularly to stay away from colds and flu. Get a flu shot, and inquire as to whether you require a shot for pneumonia as well.
    • Attempt to have less things around that cause sensitivities. Pets, nature, tidy, and different allergens can begin a flare-up, so ensure your home is spotless. Look at a few thoughts for managing family unit triggers.
    • Stay inside on high-contamination days. Poor air quality can cause issues, particularly if you’re being active.
    • Talk with your doctor about exercise. For a few people, activities that make them breathe hard can begin a flare-up. That doesn’t mean you should hang up your running shoes, however. In fact, exercise may strengthen your lungs. Talk about which activities are right for you.
    • Keep cold air out. Cold air can aggravate your lungs, so take a stab at wrapping a scarf around your nose.

    Realize what your own triggers are. Keep a journal where you record whenever you have a side effect, how awful it was, and what you were doing when you got it. It’s additionally a smart thought to impart this data to your doctor amid customary arrangements. That way, you can talk about whether anything in your treatment design needs to change.

    Managing flare-ups

    It’s a smart thought to know how to manage a flare-up while it’s as yet mild. One approach to do that is take in your initial warning signs. Everyone is different. Possibly your chest begins to hurt or your throat tingles.

    Another great approach to check how your lungs are getting along is to utilize a pinnacle flow meter. You blow into the meter to perceive how much air your lungs can push out. Your asthma action design should guide you in light of the number you get.

    To remain safe, it’s critical to have an arrangement for how to manage a flare-up. Ensure your doctor guides you — and ensure you do it, regardless of where you are.


    Most kids with asthma find that prescription truly makes a difference.

    You may need to take a protect medication, which works quick, to help amid a flare-up. That might be all you require. Remember, however, that if you utilize your protect medication to an ever increasing extent, you should converse with your doctor about whether your treatment design should change.

    A few people additionally take a controller medication consistently. These medications can help dodge flare-ups from happening in any case. They don’t help if you’re amidst an assault, however.

    You may likewise need to take allergy medication or shots if surprisingly hypersensitivities are setting off your asthma.

    Your doctor may recommend that you take some additional drug when will confront one of your triggers, such as practicing outside or being around pets. What’s more, try to have your save medication with all of you the time.

    Loads of asthma medications are taken through an inhaler. It’s fundamentally a little plastic holder that you put in your mouth and breathe the prescription through. You likewise may require a tube called a spacer that helps ensure the medication gets where it needs to go.

    Asthma and Your Feelings

    Everyone has up and down temperaments. In any case, if you find that you stress or feel dismal a great deal as a result of your asthma, you can get offer assistance. Converse with friends, guardians, and minding grown-ups. You additionally could join a support group for kids with asthma or get assistance from your school counselor

  • 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.

  • Nutrition and Exercise When You Have HIV

    nutrition and exercise

    Good nutrition and exercise can enhance your health and reduce your HIV infection.

    What issues could make it hard for me to eat a healthy diet?

    You may experience difficulty eating if you have injuries in your mouth, diarrhea, nausea or poor appetite. when you experience difficulty eating or working out, speak with your specialist.

    What are some good tips for eating right?

    A couple of basic steps can help you ensure your food is healthy and safe:

    Here are some approaches to add nutrition to your diet:

    • Wash your hands with cleanser and water before you eat so you won’t get an infection from germs
    • Wash leafy foods or fruits before you eat them or cook them.
    • Wash your hands with soap and water after you touch raw fish, chicken or meat to help prevent infection.
    • Make sure that meat, eggs and fish are very much cooked before you eat them.
    • Have high-calorie protein drinks or shakes. Including powdered milk can build the nutrition in different drinks.
    • Drink 8 to 10 glasses of filtered water every day.
    • Keep nutritious snacks available, for example, nuts and carrot sticks.
    • Eat high-calorie foods in case you’re shedding pounds.
    • Call your specialist in the event that you lose 5 pounds or more when you didn’t plan to.
    • Discuss with your expert about taking a multivitamin regularly. Take your multivitamin with food to help keep away an irritated stomach.

    What would I do in case I’m experiencing difficulty eating?

    • If you don’t have an appetite— try to eat your most loved foods. Rather than eating 3 major meals every day, eat 6 to 8 little meals. Drink high-calorie protein shakes with your meals or between meals.
    • If you have diarrhea — don’t eat fried foods and other high-fat foods like potato chips. Likewise dodge high-fiber foods. Rather, eat plain foods, for example, bread, rice and fruit purée. Get some information about taking nutritional supplements.
    • If you have mouth bruises — Avoid citrus organic products like oranges and grapefruit. Stay away from exceptionally hot or cool foods. Try not to eat spicy foods. Make an effort not to eat hard foods like chips and pretzels. Use a straw to drink juices.
    • If you have nausea and vomiting — avoid drinking any fluid with your meal. Eat 6 to 8 little meals every day rather than 3 large meals. Eat foods with a soft flavor.
    • Eat foods at a moderate temperature, not very hot or cool.
    • Drink nutritional supplements and sports drinks.
    • Sit and relax for 30 minutes after you eat.

    How can I increase my strength?

    Aerobic exercise, for example, walking will help make you stronger. It’s great to start practicing gradually. Little by little, increase the measure of time that you walk. For instance, you may begin walking for 20 minutes 3 times each week. At that point, after you get somewhat stronger, you can build the walking time to 30 minutes 4 times each week.

    Speak with your doctor before you begin.

    Weight lifting is likewise a decent approach to increase your strength. Begin by attempting to do a weight lifting exercise with a weight sufficiently light that you can lift it 10 times. Lifting it once is known as a “repetition.” More than one repetition is known as a “set.” Try to do 2 sets of 10 repetitions.

    Rest for 90 seconds between each set.

    You don’t need fancy exercise hardware to do weight lifting. You can utilize soup or squeeze cans, books and different objects you have in the house. Begin by lifting a weight that is enjoyable for you and doesn’t bring about a lot of strain.

    In the first week, do 1 or 2 various weight lifting exercises for each body part now and then in the week. Begin with a little weight in each hand, similar to 10 to 15 ounces (a container of soup or a can of beans), depending on the exercise. Every week raise the amount of exercises you do and the number of times you exercise.

    Rest for 1 to 2 days between exercise sessions. When you’re feeling wiped out, either exercise less or stop for some time.

    Dumbbell bench press (for your chest, shoulders and the back of your arms)

    Lie on a seat on your back. Hold a dumbbell in each hand, with your hands agreeing with your shoulders. Have the palms of your hands facing down (toward your toes). Bring down the dumbbells until your elbows are beneath the bench. Try not to relax your arms at the base of this movement.

    When your elbows are as low as they can go, move your arms up again to the beginning position. Try not to “lock” your elbows at the point of the movement. (This implies, don’t make your arms be precisely straight — leave a minor little twist in your elbows.)

    Note that: You can use soup cans rather than dumbbells in these exercises.

    Crunches (for your abdomen)

    Lie on your back on the floor. Keep your feet on the floor and your knees twisted. Cross your arms over your chest. Presently raise only your head and shoulders from the floor. This is a little and moderate movement, similar to a curl. Your back remains on the floor. Gradually lower your head and shoulders back to the floor.

    When you are curling your head up, keep your chin up and your eyes taking a looking at the roof. You can add resistance to this exercise by holding a weight on your chest.

    Upright rows (for your shoulders, upper back and the front of your arms)

    Hold a dumbbell in each hand. Give your arms a chance to be straight and laying on the front of your thighs. Your palms facing your legs. Right now pull the dumbbells up to the level of your shoulders. Your elbows ought to go up first. At the point when your elbows are about even with your ears, bring down the dumbbells to your thighs once more. Keep your knees bent only a slight piece.

    Try not to give yourself a chance to lean in back.

    Lunge (for the front and back of your legs and your rump)

    Hold a dumbbell in each hand. Hold your arms down at your sides. Your palms ought to face your legs. Your feet need to be even with your shoulders. Step forward with your left leg. Bring down your right knee until its 1 inch over the floor. Now straighten your left leg and go back to the beginning position.

    Repeat on the other leg. Keep in mind that the movement is up and down, not forward. Hold your back straight and your head up. Try not to give yourself a chance to lean forward.

    Remember that nutrition and exercises plays a greater role to fight against unwanted diseases in the body, following proper nutritional diets and exercises will help to boost the body’s immune system against deadly virus.

  • 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.


    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.