5 Yoga Poses to Ease The Lower Back Pain

May 18, 2018 Leave a comment

For most of our lives, we hardly appreciate our back for keeping us upright. But at some point, our backs become rebellious and remind us that they need love and attention too and, this happens in almost everyone’s life. Till the point pain is tolerable & temporary consider yourself lucky. But many of us are not lucky and the back pain they face is debilitating.

In extremely severe cases, medical attention may be necessary, but if your pain fluctuates and is less severe, Yoga asana can help you get your back strengthened. Sometimes stretching and improving circulation to the spine and nerves may work wonders. Here are some yoga postures for back pain.

Knee Hugs

This yoga pose is exactly how it sounds. Embrace your knee, and try to pull it as close to your chest as possible. Knee hugs are extremely important pose and one should always start their yoga session for back pain with this yoga pose as it opens the back immediately. This is the most basic pose for those who are less flexible. Remember, the more you lift your legs up the better it would be.

Thread & Needle

It is a variation of knees hugs that allows you to get a much intense stretch that is not only beneficial for lower back but strengthens the hamstrings and glutes too. Thread & needle is done to release any kind of tension that has developed in lower back over the period.

Child’s Pose

The child’s pose is great for your lower back. Not only does its makes the back flexible but also puts it in a deeper state of relaxation. The moment you sink into the pose, its benefits of it can be experienced immediately.

Spinal Twist

This pose gives a relief that no other basic yoga asana. Take a deep breath and exhale into the pose, the stress and strain in the back will almost float away.

Downward Facing Dog

Down Dog is a great way to stretch out hamstrings and calves and calm the back pain that might have happened due to stress. If you’re less flexible then try child’s pose and bend your knees a little bit to make the stretch more comfortable.

Want to Stay Motivated for Regular Workout? Go On, Read

March 13, 2018 Leave a comment

If you want to stay healthy all year long, you need high level of motivation. This way you can get the most out of your workouts once you are working out at the gym. It is always easy to keep the motivation levels up to exercise regularly. Regular physical activity can help boost your weight loss efforts, and can even help in improving your overall body health.

TIPS TO STAY MOTIVATED TO EXERCISE:

Make Your Workout a Priority

Until you place a high value on health, there are many reasons that you might fail to experience the huge benefits of a physically active lifestyle. Make your health one of your top priorities! If you can’t do that. Then, this could keep you from sticking with exercise. People make time for important things.

Change Your Mindset

If you believe that exercising is more than losing weight and changing physique and it can help you in many ways more than what is seen from the outside. Exercise can help improve physical function, mental health. Not just this, it can even help in reducing chronic disease risk and the effects for conditions like cardiovascular disease, diabetes, and cancer.

Set Goals

Setting goals can help you focus and reach the aim for what you intend to accomplish. Be specific about your exercise plan when it comes to getting in shape and fitter. This lays out the plan about- what the exercise is, when it will take place and for how long.

Mix It Up

Doing variety of exercises helps in keeping your workout session fun and engaging. An open mind and sense of adventure can keep you motivated towards your next workout! Try a new group exercise class, or round up with some new friends for a few sessions with a personal trainer. This will help you in achieving your goals and will keep you motivated.

Are You Also Eating Carbs and Fat Before a Workout?? Must Read

February 20, 2018 Leave a comment

It is a well-known fact that staying healthy is a tough job now because of the amount of pollutant present in the atmosphere and adulteration in everything available. people who work out in the gym should take a healthy diet to lead a healthy lifestyle. It is recommended to have a smoothie or anything that work as a supplementary drink within 30 minutes after a workout so the muscles can get the nutrients they need to recover.

Your body needs carbs to exert energy to attain better training. It is advisable to Eat a nutritious snack about 45 minutes before hitting the gym and this quick meal should include carbs along with proteins and healthy fat.

Studies say that a diet comprised of 85 percent fat can help in improving overall performance for ultra-endurance. There is another of information that most of the people who are associated with working out misconstrue which is needed to be clarified. When we say “fat” we mean the good kind fat which includes – avocados, nuts and fish, and not junk food and desserts.

Eating traditional fat or fatty food is discouraged to be consumed pre-workout session as fatty food takes more time to get digested and thus it will not pass through the system to provide energy during the workout. Another adverse effect that consuming fast food can lead to is that as fatty eatables are heavier on the gut it can also trigger digestive distress and create feelings of sluggishness.

Consuming modest servings of healthy fat are OK before work out. A tablespoon of peanut butter on a whole-wheat bagel or whole-grain cereal with a sprinkling of dry fruits are considered as best foods. Avoid saturated fat-laden food and try eating a light portion of healthy food.

There is a way in which carbs should be eaten. Amount of carbs eaten in a day depends on several factors including body size, activity level, genetics and fitness goals. Talk to your gym instructor and incorporate the diet with the number of carbs and fats he suggests.

General Hindrances That New Runners Faces

January 12, 2018 Leave a comment

You Need a Rest

Sometimes you might just need a rest. It may be possible that your body or mind is tired and depleted. Take a break for a day or two from running to rejuvenate your mind and body. Also, make sure to properly fuel and hydrate your body, consuming adequate nutrients like protein to rebuild broken muscles. Try to drink water as much as you can. Give some time to practice yoga, to stretch out all your aches and soreness and some other cross-training, depending on how you are feeling, and get ready to return run-ready and refreshed!

You Are Under-Fueled

Run fuels are taken before, sometimes during, and after running also, based on your running conditions. If you find yourself struggling to keep up your running pace, or growing tired halfway through your run, it may be because you are not properly fueling for your distance. Signs include things like shortness of breath, lethargic/no-energy while running, headache, muscle cramps, and the run just seems overly hard when it’s just your easy run. If that is the case, re-evaluate your caloric intake and adjust accordingly. Play around with when you eat and how much in relation to your run time and distance and figure out what you need to allow you to run your best.

You Have Poor Recovery

Do you refuel your body within 30 minutes after finishing your run? How about stretching and foam rolling those sore, tired legs? Recovery for everyone is a differentiated process, and is different depending on how far you ran, the running conditions etc., but take some time to figure out what it means for you and to make sure you do it properly every time.

You’re Dehydrated

If you feel thirsty very frequently, either you are running or not, or having dry lips, and a pasty taste in your mouth, and you feel like you’re sweating way less than normal. you may be dehydrated! Dehydration has a great impact on one’s running schedule. When the body doesn’t have enough water amount, all vital systems start to struggle on the inside, and as a result you start to struggle as well. And if you feel like you are drinking enough water, but still have all the above symptoms, try replenishing your electrolytes. As runners, they need a lot of electrolytes. As plain water, sometimes isn’t enough to get things back on track.

Best Way to Work-Out in Morning

January 10, 2018January 10, 2018 Leave a comment

Working out at home is the best way of shedding those extra kilos which doesn’t let you fit into your favorite dress. But what about those times when you have distractions in the form of household chores. Most importantly lack of motivation is what holds most of us back from working out at home. Working out at home is a great way to save money as well as time that would have been spent commuting to the gym. You can burn calories and strengthen muscles, without gym. So, follow along as we deliver some game-changing ways that make it easier than ever to workout at home. Here are few hacks to improve working out at home.

Make a plan

Wandering aimlessly into workout space and doing random exercises, would just leave you with lots of wasted times. Decide your goal and the set of workouts that will help you reach your goal efficiently. Firstly, make out what is your purpose whether you are trying to lose weight? Tone up? Or Gain flexibility? If you need some help planning your workout schedule try taking help from the internet.

Set up rewards

Once you have made your plan according to your need, set up healthy rewards for checking those workouts. Motivating yourself to workout at home can get easier when you give yourself little rewards to look forward to.

Leave your comfort zone

Now it is easy to do any workout that you want to. All thanks to technology, there’s an endless array of class. If you get nervous while trying out dance workout in a big group, you can follow an online dance workout when you are alone. If you’ve been too intimidated to try yoga, give an online yoga routine a try.

Properly schedule your workouts

Just because you’re working out at home doesn’t mean you get to blow off a workout when you don’t feel like it. Schedule your workouts like most important appointments that you cannot miss. Pick a time that is most suitable and away from distractions, when you can focus solely on your fitness. Try and take the slot in early morning, before anyone else is awake. Be accountable for yourself and follow workout routine with determination.

Keep your body hydrated

A most important thing that should be kept in mind is intake a lot of liquid. Make a time chart and drink water at fixed intervals. Water helps in flushing out various toxins out of the body along with adding roughage and necessary minerals to the body.

Pipl Health

Category: Workouts