માનવી નો સૌથી મોટો મિત્ર કસરત

      મોટાપો  એ માનસનો સૌથી મોટામાં મોટો દુશ્મન છે. આ આધુનિક જમાનામાં લોકો સફળતાની પાચળ દોડવામાં પોતાની સ્વસ્થને તો જોતા જ નથી.

     પ્રત્યેક માણસે પોતાના શરીરનું ધ્યાન રાખવું જોઈએ. કસરત એક માત્ર માનવી નો સાથી છે જે તેનું આયુષ ૧૦ થી ૧૫ વર્ષ  વધારી શકે છે. કસરતમાં  નિયમિતતા બહુ મોટો ભાગ ભજવે છે. દરરોજ અને પૂરતી માત્રમાં વ્યાયામ કરવો જરૂરી છે. કસરત માટે સવારનો સમય  સૌથી શ્રેષ્ઠ હોય છે. ધીરે ધીરે કસરતનું પ્રમાણ વધારવું, એકજ દિવસે એક સાથે વધુ કસરત કરવી નહિ. તમારા સ્નાયુઓ  સજ્જડ થઇ પણ જાય .

    કસરત કરવાથી શરીનના  સ્નાયુઓ મજબુત થાય છે. શરીરમાં તાજગી આવે છે.  રોજ કસરત કરો ને વધારે અને સ્વસ્થ જીવો .

DIET and EXERCISE is Best Way to LOSE WEIGHT.

    The combination of dieting and exercise can make you shed 11 per cent of your weight way more than what you would lose by following either of the strategy individually, says a new study.

    "We were surprised at how successful women were reports the journal Obesity.

    The year-long intervention involved 439 overweight to obese, sedentary, post menopausal, seattlearea women, aged 50-75, who were randomly assigned to one of four groups : exercise only, diet only, exercise and diet and no intervention.

    Researchers found that the women in the exercise only group lost, on average, 2.4 per cent of their starting weight as compared to an average weight loss of 8.5 per cent among women in the diet only group.

    The greatest weight loss was achieved by women who both changed their diet and exercised regularly; these women shed an average of 10.8 per cent of their starting weight (with a mean weight loss of 19.8 pounds).
    Two-thirds of the women in this group achieved the study goal of losing at least 10 per cent of their starting weight.

    "Even though this degree of weight loss may not bring an obese individual to a normal weight, losing even this modest amount of weight can bring health benefits such as a reduced risk of diabetes, heart disease and cancer."

Low Back Physiotherapy

Introduction

Low back pain is one of the main reasons people visit their doctor. For adults over 40, it ranks third as a cause for doctor visits, after heart disease and arthritis.

Eighty percent of people will have low back pain at some point in their lives. And nearly everyone who has low back pain once will have it again.

Very few people who feel pain in their low back have a serious medical problem. Ninety percent of people who experience low back pain for the first time get better in two to six weeks. Only rarely do people with low back pain develop chronic back problems.

With these facts in mind, you can be assured that back pain is common, that it usually only causes problems for a short period of time, and that you can take steps to ease symptoms and prevent future problems.

This guide will help you understand:

• which parts make up the spine and low back
• what causes low back pain, and what the most common symptoms are
• what tests your doctor may run
• how to manage your pain and prevent future problems

7 Tips for BACK CARE

BACK PAIN

1.  Regularly do Exercises for Back Strengthing.
     for example - (Walking, Swimming) Manually Exercises are excellent ways to strengthen your back muscles. 

2.  Always lift and carry objects close to your body.Try to carry load in rucksack and avoid sling  bags.

3.  Always bend your knees and your hips, but avoid your back. Never twist and bend at the same time.

4.  Use a chair with a proper backrest and footrest.

5.  Maintain a good posture. Avoid slumping.

6.  Quit smoking. Because smoking reduces the blood supply to the discs between the vertebrae and this may lead to degeneration of these discs.

7.  Lose any excess weight.

What is Exercises ?

When we talk about exercise, we nearly always refer to physical exercise. Exercise is the physical exertion of the body - making the body do a physical activity which results in a healthy or healthier level of physical fitness and both physical and mental health.In other words, exercise aims to maintain or enhance our physical fitness and general health. People exercise for many different reasons.

Some of them are included below:

1. Strengthening muscles
2. Optimizing the cardiovascular system
3. Practicing specific athletic skills
4. Controlling body weight
5. For fun
6. To win
7. To socialize
8. To get away from it all

Neck Pain

Neck pain is a common reason people visit their doctor. Neck pain typically doesn't start from a single injury. Instead, the problem usually develops over time from the stress and strain of daily activities. Eventually, the parts of the spine begin to degenerate. The degeneration can become a source of neck pain.
information they need to make the best decisions about theKnowing how your neck normally works and why you feel pain are important in helping you care for your neck problem. Patients are often less anxious and more satisfied with their care when they have the ir condition.
This document will give you a general overview of neck pain. It should help you understand:

• what parts make up the spine and neck
• what causes neck pain
• what tests your doctor may run
• how to decrease your pain and increase your mobility

Anatomy

What parts make up the cervical spine, and how do they work?

The human spine is made up of 24 spinal bones, called vertebrae. Vertebrae are stacked on top of one another to form thespinal column. The spinal column is the body's main upright support.

Osteoporosis

Introduction

When people age - particularly women -- there often comes a loss of height and weight, and the development of stooped posture. A bone-thinning disease called osteoporosis often causes these body changes. This disease is characterized by loss of bone mass and structural deterioration of bone tissue, which leads to bone fragility and increased susceptibility to fractures of the spine, hip, and wrist. In fact, spinal fractures are the most common type of osteoporotic fractures that exist. Forty percent of all women will have at least one by the time they are 80 years old. These vertebral fractures can permanently alter the shape and strength of the spine.
Loss of bone mass begins at around age 30. Although men can be affected by osteoporosis, the typical sufferers are older women, particularly those who are past menopause. Bone loss becomes worse in women after menopause because of the body's lack of estrogen.
When bones lose mass they tend to weaken and become fragile, increasing the risk of fracture under stress or because of a fall - particularly in the spine and hip. However, falls in elderly women are often the result, rather than the cause, of fractures. In severe cases of osteoporosis, the bones can fracture with any kind of slight movement and patients are sometimes left bedridden.