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

For Appointments: 1-479-204-8112

Recent Posts

  • 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.

  • 5 Foods Cardiologists Want You To Avoid Eating

    safe exercisesDay in and day out cardiologists see the effects of what a poor diet can do to your heart. And keeping in mind that an occasional indulgence is fine—a glass of red wine here, a bit of chocolate there — there are certain types of foods cardiologist will never let pass their lips.

    Processed meats

    Bacon, hotdogs, sausages and ham, are many of Americans’ daily diets however Jennifer Haythe, MD, a cardiologist and college professor of Medicine at Columbia Presbyterian in New York City won’t go close to them. “These items are truly dripping with saturated fats.

    Also, we realize that sausage and processed meats have been connected to heart failure and cancer,” says Dr. Haythe. What precisely is in processed meat? Processed meat are meat that has been salted, treated, fermented or smoked to improve its shelf life.

    While these foods are fast and helpful, the chemicals and salt used as a part of processed foods are harmful for our hearts, particularly when eaten in bigger amounts. (Related: These are signs you’re eating excessive sodium.)

    Red Meat

    A delicate and juicy steak finished with mushrooms sauteed in butter is a meal you might need to reserve for an extraordinary event. “That delightful steak before you is loaded with saturated fats, cholesterol, and salt,” says Dr. Haythe.

    Dr. Haythe urges every one of her patients to eaten red meat to once per month. When you do eat red meat, look for leaner cuts like eye of round roast, top roast, top sirloin, and sirloin tips. Use spices and herbs for flavor and avoid butter, cream, and hollandaise sauces. Meatless meals can be filling and delightful. Look at these top sources of plant-based protein.

    Potato Chips

    It’s anything but difficult to plow through a pack of potato chips or a giant bowl buttered popcorn yet Dr. Haythe says these snacks can be eaten sized bits of trans-fats, sodium, and carbs. A study circulated in the New England Journal of Medicine found that 99.2 percent of individuals overall consume more than 2,000 milligrams of sodium every day. (Many health associations prescribe close to 1,500 milligrams per day.)

    People who consume more than 2,000 milligrams of sodium every day represent one in 10 cardiovascular deaths. Does this mean you need to surrender popcorn for your next Netflix binge? If you can’t surrender popcorn or chips altogether, take a stab at changing to baked chips as well as lightly salted and buttered popcorn.

    To monitor your portion, leave the sack of chips or popcorn in the kitchen and place a snack in asingle serving bowl. You’ll most likely eat less if you were eating from the sack bowl.


    A week by week pizza night is something most of us expect. Sadly, the main thing we’re getting from the pizzeria is a “giant carbohydrate with salt and processed cheese,” says Dr. Haythe. You don’t need to surrender your most loved dinner of the week, simply order a more beneficial version with mushrooms, peppers, extra sauce, hold the pepperoni. Another alternative is to make a healthier kind at home. “Use whole wheat crust, olive oil, and fresh goat cheese,” says Dr. Haythe.

    Table Salt

    It appears our taste buds aren’t fulfilled unless we shake salt on our food or discover it in a pack of salty chips, however salt can cause issues with blood pressure. If your pulse is too high, your arteries can become solid and contracted, bringing about a greater possibility of heart disease. Dr. Koshy doesn’t add salt to any food or when she cooks.

    She doesn’t have a salt shaker on the table. “It doesn’t make a difference what sort of salt it is—Himalayan sea salt or pink salt—if it has salt in its name, it is no good.” If you’re battling with high blood pressure, restrict your salt intake and give your salt-wanting taste buds to spices like cumin, curry, garlic, rosemary, cinnamon, and so on.

    The outcomes could be significant in lowering high blood pressure. “Normally, if individuals with high pulse remove salt from their diet, their blood pressure will drop enough that they needn’t bother with medication,” says Koshy.

  • 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


    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.


    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


    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...