Schedule: Monday - Friday 09:00 - 17:00

For Appointments: 1-479-204-8112

Recent Posts

  • 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.

    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.

  • Advice for Teenagers

    HIV Prevention: Advice for Teenagers

    Advice for TeenagersAvoid any kind of sexual intercourse is undoubtedly one of the most effective means for avoiding sexually transmitted diseases (also known as STDs) which also includes HIV/AIDS.

    If you wish to be sexually active, the below measures can reduce your odds of developing an HIV infection.

    Say NO to drugs and alcohol

    The use of the alcohol and drugs can force you to make sexual decisions you would not make clearheaded.

    Avoid sexual activities which involve anal, oral or vaginal sex.

    Have sexual relationship with no more than 1 uninfected individual.

    Wear a latex condom each time you engage in any sort of sexual intercourse.

    Understand all the possible risks associated with HIV and other STD’s.

    Most youngsters with HIV infection are found to be sexually active. As the number of teenagers who’re aware of these risk is increasing, fewer are engaging in sex while those who’re sexually active are wearing condoms each time they involve in such an activity.

    The 2nd biggest cause of an HIV infection is usage of intravenous drugs, however any activity in which there is a possibility of blood exchange can be risky. Teenagers shouldn’t share needles of any type, which also includes tattooing, body piercing or steroid drug injection.

    Next, stay always informed when it comes to HIV. Whilst many people with the infection are found to live much longer today because of all the new drugs and medical research, still there isn’t a definite cure to this particular disease.

    Learn how to Identify the early signs of the disease

    How could you identify if you or somebody else might already be infected? In case you haven’t shared the needle or had unprotected sexual intercourse, it’s very improbable you’ve HIV.

    The lone way to identify the disease is by undergoing an HIV test.

    Symptoms: HIV

    Loss of weight
    Frequent sweats and fears
    Little to no energy
    Swollen lymphatic glands in groin, neck, or armpits
    Skin rashes that stay unhealed
    Major herpes infections which result in sores on genitals, anus or mouth
    Short term loss of memory

    Nobody must assume that they’re infected with HIV if they’ve the above symptoms. They could be associated with other illnesses as well. Again, HIV test is the only means to find out whether you’re infected or not.

    Read about fitnessbetter lifestylessee more here

  • HIV Support

    HIV –Human immunodeficiency virus has become a major topic over the years in the health sector and beyond.

    HIV is a virus that attacks our immune system. The immune system helps our body fight against diseases. If your immune system is not strong, your body will have difficulties fighting diseases.

    HIV Exercises, Diet Treatment and Lifestyle choices

    HIV infects and destroys the white blood cells called CD4+ cells and if too many of this cells are destroyed, your body would be susceptible to every kind of infection.

    The last stage of this virus is AIDS- Acquired Immunodeficiency Virus. People living with AIDS have low numbers of CD4+ cells and they get infections that rarely occur in healthy people.

    However, that you are living with HIV doesn’t mean you also have AIDS. It usually takes HIV 10 to 12 years to progress to AIDS even when not treated.

    When HIV is diagnosed, medicines can be taken to stop or reduce the damage that has been done to the immune system. In the situation whereby AIDS has been developed. Medicines will be taken to return the immune system to a healthier state.

    With these treatments, people living with HIV can live a healthy life just like others.

    However, living a healthy life if you have this virus goes beyond taking your medications regularly, exercises, diet and lifestyle also play a vital role in keeping you healthy and fit.

    Eating plan for people living with HIV

    There is really no specific kind of diet plan for people who are living with this virus, all you need is to eat healthy foods. The virus weakens the immune system and you need nutritious foods to fuel your immune system.

    Eating nutritious foods would help your body defend itself against diseases, boost your energy and keep you feeling strong.

    Just follow these simple diet tips;

    • Eat fruits and vegetables

    These kinds of foods are high in nutrients that are good for the body. They supply the body essential vitamins and minerals. They are high in antioxidants which protects your body from different kinds of diseases.

    At each meal, fill half your plate with fruits and veggies, and use varieties, this will supply you with all the nutrients you need.

    • Eat lean protein

    Your body needs protein to build lean muscle and a strong immune system. You will need to eat more protein if you are underweight or if you are in an advanced stage of HIV.

    Your physician will tell you the right amount you need.

    Go for low-fat options like, egg, lean beef, nuts, poultry and beans.

    • Eat healthy fats moderately

    Healthy fats provide energy but they are also high in calories, so if you are not trying to add weight, you should eat this moderately.

    Heart healthy fats include avocados, nuts and vegetable oils.

    • Eat whole grains

    Carbs fuel your body with energy. Eat whole grain carbs like brown rice and whole wheat bread, they are loaded with energy boosting B vitamins and fiber.

    Consuming plenty of fiber can prevent you from getting fat deposits known as lipodystrophy, a side effect of HIV.

    • Limit sugar and salt intake

    HIV increases your risk of getting heart diseases. This may be caused by the virus or the medications you are taking.

    Too much sugar and sodium can increase the risk of heart disease. So aim to consume less of these.

    • Get the right amount of calories

    If you have unwanted weight loss, your health care provider would recommend supplements for you. Ensure you take the right amount of calorie your body needs.

    • Drink plenty of fluids

    A lot of people don’t take enough fluids. Liquids helps transport nutrients throughout your body and helps flush out used medications from your body.

    Fluids prevent you from getting dehydrated and help lift your energy. Drink lots of water or healthy liquids throughout the day.

    Exercise for people living with HIV

    Being physically active is essential for everyone for good and sound health. Exercise cannot fight or treat HIV but it can help prevent side effects of the virus and its medication from occurring.

    Exercise also helps you live a healthier life as you grow older with HIV.

    Exercising offers people living with HIV many benefits such as;

    • Improve muscle mass, strength and endurance
    • Decrease stress
    • Enhance your sense of well being
    • Improve appetite
    • Reduce fat in the abdomen
    • Enhances sleep
    • Increase bone strength
    • Improve heart and lung endurance
    • Increases energy level
    • Increase good cholesterol (HDL)
    • Reduces bad cholesterol (LDL) and triglycerides

    A combination of aerobic and resistance exercises, three times a weekly for at least six weeks, is recommended to improve cardiovascular, metabolic and muscle function in people living with HIV older than 50 years of age.

    • Aerobic exercises

    Aerobic exercises strengthens the lungs and the heart. Forms of aerobic exercises include jogging, running, hiking, walking swimming and cycling.

    This exercises increases the rate and depth of your breathing, and this in turn increases the amount of blood and oxygen your heart pumps to your muscles.

    To achieve the maximum benefit of aerobic exercises, your heart rate as to reach the target rate for at least 20 minutes. It may take you weeks to reach this level if you haven’t really being exercising before.

    • Resistant training

    This kind of exercise is very good for HIV patients because it helps offset muscle loss which is caused by the virus.

    Resistance training involves exertion of force by moving (pushing or pulling) objects that has weight. The objects can be barbells, machines in gyms or dumbbells.

    You can also make use of safe, common household objects such as plastic containers filled with water or sand, or you can make use of your own body weight in exercises such as push-ups or pull-ups. The purpose of this exercise is to build muscle mass.

    Make sure you use the right amount of weight for the exercise you are performing. It is important that you do not feel pain during the exercise.

    When you are starting a resistance training program, you will probably feel a little sore for a day or two, but you shouldn’t feel too sore to limit your regular activities. If you find out that you do feel very sore, it means you have used too much weight or you have done too many repetitions.

    Make sure you rest a day more and start again using less weight.

    Exercise program

    When starting an exercise program, begin slowly and build. Start your exercise session with a warm up.

    Your warm up can be as short as just a few stretches, if you are going to work out later in the day when your muscles and joints are already loose. It can also be a short 10-minute stretch session if your work out is first thing in the morning, when your muscles and joints are still tight.

    The purpose of your warm up is not to make you weak but invigorate you and decrease the risk of joint or muscle injury.

    A balanced exercise program is best for you. You can start with an aerobic exercise as a good warmup to a resistance training session.

    Also don’t forget that learning the correct form in a weight training program will reduce the chance of you getting an injury. Go at your own pace. You are not in completion with anybody. Listen to your body. If your work out hurts, stop it.

    Risks of exercise

    • You can become dehydrated if you do not drink enough fluids
    • You can develop injuries which may take time to heal
    • You may lose body mass if you overdo your exercise
    • The wrong form exercise will cause you to be injured

    Cautions

    When starting an exercise program, you should have these important things in mind;

    • Drink water

    Drink water before you start your exercise, during your exercise and after your exercise. If you are feeling thirsty, you have already lost important fluids and electrolytes and you may be dehydrated.

    • Eat nutritious food

    In order to build your muscle stronger, exercise tears it down. You need nutritious foods to supply the raw materials needed to build your muscles.

    • Get enough sleep

    Get enough sleep, your body needs it.

    Lifestyle changes

    Asides exercising, taking your treatments and eating nutritious foods, there are also some lifestyle changes you need to make so as to live a healthy life.

    These changes include;

    • Quit smoking

    People living with HIV, who smoke have more HIV symptoms like coughing and dizziness.

    • Stop illicit drug use

    If you use illegal drugs such as cocaine, stop it or seek attention for your addiction. Sharing needles for the use of such drugs will make you vulnerable to other infections like hepatitis.

    • Practice safer sex

    That you have HIV doesn’t mean the end of your sex life as come. You should always use a new condom whenever you want to have sex. This is to prevent your partner from being infected with the virus.

    Conclusion

    When you find out you are living with HIV, you will be troubled, angry, depressed, but you should know that having this does not mean you are going to die.

    Taking your treatments regularly, making the necessary lifestyle changes, exercising and eating nutritious foods is the key to a healthy life.

  • 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.

    More Articles: See our services... About cardio diseases... Health and physical...

  • Cardiovascular Disease: Management & Treatment

    Cardiovascular Disease: Management and treatment options

    Coronary Exercises and diet solutionThe heart is like any other muscle in your body. It requires an adequate blood supply to provide oxygen to allow the muscle to contract and pump.

    The heart does not pump blood to the rest of the body alone. It also pumps blood to itself via the coronary arteries. These arteries originate from the base of the aorta,the major blood vessel that carries oxygenated blood from the heart) and then branch out along the surface of the heart.

    When one or more coronary arteries narrow, it may become very difficult for adequate blood to reach the heart, especially during exercise.

    This can cause the heart muscle to ache like any other muscle in the body. If the arteries continue to narrow, it may take less activity to stress the heart and provoke symptoms. The classic symptoms of chest pain or pressure and shortness of breathe due to cardiovascular or coronary artery disease are called angina.

    If any of the coronary arteries blocks completely—usually due to a plaque that ruptures and causes a blood clot to form, blood supply may be lost.

    This leads to the death of a piece of heart muscle. This refers to as heart attack or myocardial infarction.

    How Can Cardiovascular Disease Be Treated?

    Although cardiovascular heart disease (CVD) has no known cure, treatment can help manage the symptoms and reduce the risk of further problems for you.

    You can manage this condition with certain lifestyle changes, medicine, and some cases surgery. With the right treatment, the symptoms of cardiovascular disease can be reduced and the functioning of the heart improved.

    Cardiovascular treatment options include:

    Lifestyle Changes

    If you have been diagnosed with cardiovascular disease, a very easy way to prevent further episodes is to make some lifestyle changes. These lifestyle changes are;

    • Eat a Healthy Diet

    Eating a healthy balanced diet is very important for your general well being, so you shouldn’t be surprised if your doctor tells you diet plays a big role in improving your cardiovascular health.

    A low-fat, high-fibre diet is recommended. This diet should include plenty of fresh fruit and vegetables (five portions a day) and whole grains.

    You should limit your daily intake of salt to no more than 6g (0.2oz) a day, as too much salt will increase your blood pressure. 6g of salt is about one teaspoonful. There are two types of fat: saturated and unsaturated.

    You should avoid food containing saturated fats, because these foods will increase the levels of bad cholesterol in your blood.

    Foods that are loaded with saturated fats include;

    • Butter
    • Cream
    • Hard cheese
    • Cakes and biscuits
    • Foods that contain coconut oil or palm oil
    • Ghee
    • Meat pies

    Your diet should still include unsaturated fats, which have been shown to increase levels of good cholesterol and help reduce any blockage in your arteries.

    Foods that contain unsaturated fats include;

    • Nuts and seeds
    • Avocados
    • Sunflowers
    • Olive oils
    • Oily fish
    • Rapeseed

    Also avoid adding sugar to your diet. Sugar can increase the risk of diabetes, which may increase your chances of getting cardiovascular disease.

    • Maintain a healthy weight

    Being overweight increases your chance of getting cardiovascular disease. Check your BMI. Your GP or practice nurse can tell you what your ideal weight is in relation to your height and build.

    • Be Physically Active

    The best way to maintaining a healthy weight is combining a healthy diet with regular exercise. Having a healthy weight greatly reduces your chances of developing high blood pressure.

    Regular exercise will help you make your heart and blood circulatory system more efficient, lower your cholesterol level, and also keep your blood pressure at a healthy level.

    Aerobic exercises like running, swimming, cycling, brisk walking, rowing should be done if you have cardiovascular disease. They help improve the cardiovascular system.

    • Quit Smoking

    If you have being smoking, giving it up will reduce your risk of developing cardiovascular disease.

    Smoking is a major risk factor for developing atherosclerosis (furring of the arteries). It also causes the majority of cases of coronary thrombosis in people under the age of 50.

    • Limit or Avoid Alcohol

    Avoiding alcohol will benefit your cardiovascular health. If you drink alcohol, do not exceed the maximum recommended limit.

    Men and women are advised not to regularly drink more than 14 units a week. Spread your drinking over three days or more if you drink as much as 14 units a week.

    • Keep Your Blood Pressure Under Control

    Eating a healthy diet low in saturated fat and exercising regularly will help keep your blood pressure under control. If required taking the appropriate medication to lower your blood pressure.

    Your target blood pressure should be below 140/85mmHg. If you have high blood pressure, ask your GP to check your blood pressure regularly.

    • Keep Your Diabetes Under Control

    If you are diabetic, you are at a greater risk of developing cardiovascular disease. If you have diabetes, being physically active and controlling your weight and blood pressure will help manage your blood sugar level.

    Your target blood pressure level should be below 130/80mmHg.

    • Take Your Medications

    If you have cardiovascular disease, your doctor may prescribe medication to help relieve your symptoms and stop further problems developing.

    If you do not have cardiovascular disease but do have high cholesterol, high blood pressure or a history of family heart disease, your doctor may prescribe medication to prevent you developing heart-related problems.

    If you are prescribed medication, it is essential that you take your medication and follow the recommended dosage. Do not stop taking your medication without consulting your doctor first, as doing so is likely to make your symptoms worse and put your health at risk.

    Medications

    A number of different medicines are used to treat CHD. Usually these medications either aim to reduce blood pressure or widen your arteries.

    Some heart medicines have side effects, so it may take a while to find one that works for you. Your GP or specialist will discuss the various options with you.

    You shouldn’t stop your heart medicines suddenly without the advice of your doctor as there is a risk this may make your symptoms worse.

    Medication treatment options include:

    • Antiplatelets

    These are a type of medicine that can help reduce the risk of a heart attack by thinning your blood and preventing it clotting.

    Common antiplatelet medicines include low-dose aspirinclopidogrel, ticagrelor and prasugrel.

    • Statins

    If you have a high cholesterol level, a cholesterol-lowering medicine called statins may be prescribed for you.

    Examples include atorvastatin, simvastatin, rosuvastatin and pravastatin.

    Statins work by blocking the formation of cholesterol and increasing the number of LDL receptors in the liver, which helps remove the LDL cholesterol from your blood.

    This helps slow the progression of cardiovascular disease, and will make having a heart attack less likely to occur.

    Not all statins are suitable for everyone, so you may need to try several different types until you find one that is suitable for you.

    • ·         Beta-blockers

    Beta-blockers, including atenolol, bisoprolol, metoprolol and nebivolol  are often used to prevent angina and treat high blood pressure. These medications work by blocking the effects of a particular hormone in the body, which slows down your heartbeat and improves blood flow.

    • ·         Nitrates

    Nitrates are used for widening of your blood vessels. Doctors sometimes refer to nitrates as vasodilators.

    Nitrates are available in a variety of forms which includes tablets, sprays and skin patches such as glyceryltrinitrate and isosorbidemononitrate.

    Nitrates work by relaxing your blood vessels, letting more blood pass through them. This lowers your blood pressure and relieves any heart pain you have. Some mild side effects, including headaches, dizziness and flushed skin have been associated with Nitrates.

    • ·         ACE (angiotensin-converting enzyme) inhibitors

    ACE inhibitors are commonly used to treat high blood pressure. Examples include ramipril and lisinopril.

    These medicines block the activity of a hormone called angiotensin II, which causes the blood vessels to narrow. As well as stopping the heart working so hard, ACE inhibitors improve the flow of blood around the body.

    Your blood pressure will be monitored while you are taking ACE inhibitors, and regular blood tests will be needed to check that your kidneys are working properly. Around 1 in 10 people have kidney problems as a result of taking the drug.

    Dry cough and dizziness are side effects that are associated with these medications.

    • ·         Angiotensin II receptor antagonists

    Angiotensin II receptor antagonists and ACE inhibitors work in a similar way. They are used to lower your blood pressure by blocking angiotensin II.

    Mild dizziness is usually the only side effect associated with this medication. They are often prescribed as an alternative to ACE inhibitors, as they do not cause a dry cough.

    • ·         Calcium channel blockers

    These medications also work to decrease blood pressure by relaxing the muscles that make up the walls of your arteries. This causes the arteries to become wider, reducing your blood pressure. Examples include amlodipine, verapamil and diltiazem.

    Side effects associated with calcium channel blockers include headaches and facial flushing, but these are mild and usually decrease over time.

    • ·         Diuretics

    Also known as water pills, diuretics work by flushing excess water and salt from the body through urine.

    Procedures and Sugery

    If diet, lifestyle changes and medications aren’t enough, it’s possible that your doctor will recommend specific procedures or surgery.

    The type of procedure recommended will depend on the type of cardiovascular disease and the extent of the damage to the affected areas.

    Natural Treatments For Cardiovascular Disease

    Some nutritional supplements and herbs have been proven to be effective in treating cardiovascular disease.

    Some of these natural treatments may interfere with your prescription drug or may not be suitable for some cases. So, make sure you seek the advice of your doctor before you take these herbs and remedies.

    Effective home remedies for cardiovascular disease are:

    • Turmeric

    Turmeric is popularly known to be effective in maintaining heart health. It has an active ingredient called curcumin which aids in the maintenance of heart health by reducing cholesterol oxidation, plaque buildup and clot formation.

    Turmeric also helps lower LDL and provides anti-inflammatory benefits. Being a potent antioxidant, it helps neutralize free radicals that contribute to aging and several chronic diseases.

    Use turmeric regularly in your cooking. You can also boil one teaspoon of turmeric powder in one cup of water or milk. Drink it once or twice daily for several weeks to a few months.

    Alternatively, you can take turmeric in supplement form. The general dosage is 400 to 600 mg of standardized curcumin powder supplement three times daily.

    Ensure you consult your doctor for the proper dosage suitable for your case.

    • Garlic

    Garlic is commonly known to be a remedy for many ailments. It has been proven to be beneficial for conditions like high blood pressure, high cholesterol and coronary heart disease.

    This powerful herb helps slow the development of atherosclerosis or hardening of the arteries.

    Garlic also improves circulation and has antithrombotic and antiplatelet aggregatory effects.

    Eat one or two freshly crushed garlic cloves daily. If you find the taste of garlic too strong, drink a glass of milk after eating it.

    Alternatively, you can take garlic supplements. The general recommendation of the supplement is 600 to 1,200 mg of garlic extract divided into three equal doses per day.

    Caution: Garlic may interfere with certain medications due to its blood-thinning properties. Consult your doctor before taking this herb.

    • Fenugreek

    Fenugreek is widely known for its ability to supply the body with antioxidant and cardio-protective benefits.

    This powerful herb is excellent for reducing the risk of atherosclerosis due to its strong modulating effect on blood lipid levels.

    Fenugreek also has the ability to reduce platelet aggregation, thus decreasing the risk of abnormal blood clotting associated with heart attacks and strokes. It also helps lower cholesterol, blood sugar and excess fat.

    Soak one teaspoon of fenugreek seeds in water overnight. The next morning, eat the soaked seeds on an empty stomach. Do this everyday for a few months.

    • Green Tea

    Green tea is widely known to be loaded with powerful antioxidants that improve the health of cells that form the innermost lining of the heart and blood vessels. It helps reduce cholesterol and triglyceride levels.
    Green tea also helps control blood sugar and boosts metabolism.

    Drink three to four cups of green tea (preferably caffeine-free) daily. Alternatively, you can take 100 to750 mg standardized green tea extract per day.

    Conclusion

    If you are living with heart disease, the most important thing to have in mind is that the future is not blank.

    Listening to the advice of your doctor, making positive lifestyle changes, and knowing where to look for the support you need, can help you maintain a full and productive lifestyle. Learn more here