Category: Exercise

Recovery From Injury

How to Heal Faster and Recover Better

 

 

It doesn’t matter how fit or healthy you are or how much of an athlete you are, sometimes things happen that can put your body and mind through a difficult time. If you have been unfortunate enough to end up with an injury as a result, it can be challenging to get back on track. You need to understand that even if your injury seems like it won’t go away, there is always hope. Simply, there are steps you can take to heal faster and recover better from any injury in the future.

A little self-awareness goes a long way when it comes to identifying symptoms of an injury early on and, if you can recognise an injury early on, you are able to pay attention to it. With this attention, you can address the issue before it gets worse. If you ask yourself the following questions they will guide you:

Is your body tight and sore?

If you are having pain in your muscles and joints, then you may have a soft-tissue injury. But don’t worry, most things you can ease quite easily.

If you are experiencing sore muscles a day or two post-exercising than there is a likelihood you are experiencing DOMS (delayed onset muscle soreness). DOMS are really nothing to worry about, but recommend you don’t go training those muscles again until they have recovered. DOMS can lead to a muscular strain if not given the time to recover.

If you feel pain but it doesn’t stop you from moving, then it is likely an issue with your mobility or flexibility. Mobility is the movement you have in your joints, and flexibility is the range of movement you have in your muscles. When the body is stiff, either due to DOMS or prolonged periods of sitting, or being overexerted, this can reduce your range of movement in both joints and muscles.

Whatever the reason, if your body is feeling tight and sore, and if you aren’t sure what is happening, then it is worth taking a step back and reviewing your training. This may give you insights into what has caused your injury, or indeed lack of movement that impacted it.

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Is there any change in movement?

The hallmark of a serious, ongoing injury is the fact that you can’t move, run or train as you usually do. If you are struggling to get out of bed, get dressed, or engage in even the most basic activities, then you may have an injury that is restricting you. If you have a bad sprain, or you have torn a ligament in your joint, you need to stop moving that joint as soon as possible.

Rest is the key to healing, and you need to do it as soon as you notice that you can’t move as you normally would. If, however, there is a change in the way that you move, but you can’t tell whether it is because of an injury or because you have changed, then it is worth checking in with a professional. You may need to make adjustments to your training or diet to help your body recover from injury.

Does your injury come back every few weeks?

You may have an injury that seems to come back every few weeks. This can be a sign that you are not healing properly, and it can also be a sign that you are doing something incorrectly or that there is a slower healing injury. These types of injuries usually need rest, careful management, and a period of time when you don’t do anything strenuous to recover. For example, if you have been running regularly and your ankle has been injured, then there is a chance that it will come back every few weeks. Ligament injuries can take several months to feel like they are ‘back to normal’ yet tend to feel better after a few short weeks.

Take notice of whether there is a pattern to your injury reoccurring. Were you, for example, landing your foot incorrectly or rolling your foot in your shoe? You may need to change something you are doing to help support it whilst it recovers. This could be a new pair of running shoes to fit your gait, or if it is tendonitis like with carpel tunnel, giving your wrist support when it needs it.

Try these 3 tips to heal faster

Keep warm – you probably how noticed how much easier it is to move when you are warm, and that’s purely because when muscles become too cold, they won’t contract properly. The warmth gives your muscles elasticity but also opens up blood flow helping to remove any toxins in the area.
Strengthen your core – Strengthening your core can improve your posture and help you to maintain good mobility.
Don’t rush getting back into your full training regime – If you have been running or cycling, then take it easy getting back into it, even with heavy-weight training. This will allow your muscles to slowly build back their strength and not be pushed to the limit too soon, which is essential to their health.

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Wrapping up – final words

If you have experienced an injury, there is a chance that it will come back again as generally speaking, an injury can cause a weakness in our bodies. However, you can build back your body’s strength and recover faster by doing the following:

Take care of your body and mind
Don’t train if you are injured or experiencing DOMS, or train a different part of your body
Strengthen your core and mobility
Weak areas will lead to injury, so make sure you don’t avoid certain exercises because they are hard – strengthen all areas
Ensure you are eating the right foods – protein aids muscle recovery; vitamin D and calcium for your bones and joints

The key is to keep your chin up and recognise that you are strong enough to get through any challenge that life throws your way. And above all, always get professional help if you need it.

A Healthy 30-Year-Old Person’s Guide to Diet and Exercise

 

 

No matter your age or activity level, nutrition, and exercise are essential for staying healthy. Although there are specific requirements at different stages of life, a healthy nutritional intake is something that everyone can incorporate.

This article will explore the basics of nutrition and how working out regularly can help you stay in great shape as you age.

 

What is nutrition?

Nutrition is important for everyone when it comes to being healthy, whether you are 30 years old or 90. It helps you stay healthy and strong by supplying your body with the protein, carbohydrates, vitamins, minerals, and amino acids that it needs to function well. Simply, it is the process of providing your body with the food it needs to function and grow.

Nutrition involves eating healthy foods that include all of the nutrients your body needs, along with water, and a few calories to keep you alive and functioning.

How do nutrition and exercise work together?

Although nutrition and exercise are interdependent, they work together to provide a healthy lifestyle. If you eat foods that are low in vitamins and minerals, which don’t supply your body with the right amount of nutrients, you won’t get the benefits from the exercise you do. On the other hand, if you exercise regularly, but don’t take care to eat healthy meals, you won’t build any strength or see the results you want.

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3 pro tips for healthy nutrition

  • Watch what you eat: A healthy meal plan should consist of five key food groups: protein, fruit, vegetables, grain, and dairy products. You should also consume some fats and fluids, with water being the top choice, to stay hydrated.
  • Consume a variety of foods: Try to consume a variety of different foods each day, as well as have healthy snacks. Your body actually needs all food groups so a little of everything can go a long way.
  • Don’t skip meals: Eating several smaller meals throughout the day, as opposed to one large meal, can prevent blood sugar from dropping and help you control your appetite. Just as missing a meal then having a refeed can cause peaks and drops in energy.

3 pro tips for a great workout

  • Start slowly: If you are new to exercise or starting a new routine,  start with a lower intensity and build up over a period of time.
  • Focus on functional exercises: Functional exercises are super important as they are those you use every day, such as getting up out of a chair. When you include functional exercises, you make them easier in day-to-day life as well as use more muscles in the process.
  • Keep up your workout schedule: Make an effort to exercise consistently, even if it is just a few times per week.- Schedule your workout: If you don’t schedule your workout, you are more likely to skip it. This can lead to inconsistent exercise and poor results.

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3 fads you should avoid

  • Reliance on supplements: Supplements are there to boost your body when it really needs them, not be a substitute for healthy eating. Steer clear of these nutritional programs that switch a meal for a branded shake – it is a quick solution that presents problems in the long term.
  • Eating for results: What you eat is important, but if you centre your results solely around this then you will be disappointed. Focus on the whole package as exercise is an essential part of health.
  • Spending more than you earn: As great as it is to eat organic foods, hire a top trainer or use a swanky gym locally. you can do it whilst on a budget.

Conclusion

Nutrition and exercise are important for all people, especially as you age. It’s important to remember that a healthy nutritional intake should consist of five key food groups, as well as having a variety of foods each day. There are many healthy foods out there and easy recipes that you can make that are convenient, tasty, and filling. Topping that off by remembering not to skip meals.

Also, remember that exercise is about being consistent and starting out slowly if you are new to exercise. Really, if you focus on incorporating good foods on your meal plate and exercise in your routine, then you can stay healthy and active for many years to come.

Five Reasons Why Exercise Is Good For You

And the best habit you can have!

 

Do you feel exhausted from the hectic pace of life? Do you wish there was something you could do to de-stress and rejuvenate your mind as well as your body? If you answered yes to either of these questions, then exercising might just be the answer for you!

Exercise has been proven to have many benefits for our physical and mental health. In fact, it is the best habit we can have. But where do you start when it comes to getting yourself into a routine?

How about choosing an activity that doesn’t take up so much time but still benefits your mind, body, and soul?

Even better yet, why not make it fun?

There are a plethora of benefits that come with keeping up an active lifestyle. From decreasing your risk of chronic diseases like diabetes, heart disease, and some forms of cancer to strengthening your immune system and boosting self-confidence; exercise has everything going for it!

 

Exercise Is Good For Your Heart

Exercise is one of the best things you can do for your heart. Most people who are not physically active do not realise that they are at a higher risk of heart disease. The more inactive you are, the more at risk you are, and that can be at any age.

When you exercise, you can reduce your risk of heart disease by lowering blood pressure, decreasing cholesterol and triglyceride levels, increasing HDL (the so-called good cholesterol), and reducing stress.

The recommended amount of exercise that people participate in is at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous aerobic exercise weekly for preventive health benefits. The more you exercise, the better your heart will feel.

Remember, this is to be healthy. If you have other goals, your exercise will need to be adapted to fit.

Exercise Is Good For Your Bones

People who engage in regular exercise are at a 50% lower risk of developing osteoporosis, a condition that weakens the bones and increases the risk of fractures. The recommended amount of exercise to prevent osteoporosis is 2–3 times per week for at least 30 minutes each time.

To extend this, a study conducted in the US found that women who engaged in osteoporosis-preventing exercises had a decreased risk of osteoporosis by 54% compared to women who did not exercise.

It is worth remembering that your bones are living tissue made up primarily of collagen (a protein providing a soft framework) with calcium. As a living tissue, bones need to be looked after so they remain strong and flexible enough to withstand stress. Regular exercise has been proven to increase bone mineral density, particularly weight-bearing activities such as resistance training, walking, dancing, or any exercise working against gravity or water.

Exercise Is Good For Your Muscles

Building lean muscle tissue is important for maintaining an overall healthy weight. By adding muscle, you increase your metabolic rate, which increases your daily calorie burn.

Maintaining muscle also allows you to maintain your flexibility, strength and athletic performance as you age – particularly helpful for reducing those aches and pains around the body.

Exercise also helps release hormones in the body that promote your body’s ability to absorb amino acids, which helps them to grow and avoid breakdown. As you age, muscle breakdown can lead to loss of strength and ability to do even the smallest of daily tasks.

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Exercise Is Good For Your Mental Health

Studies have shown that exercise can be an effective treatment for certain mental health conditions such as depression, post-traumatic stress disorder, and bipolar disorder.

Regular exercise has also been shown to improve psychological health. This is because exercise boost serotonin production in the body, along with regulating hormones like cortisol and oxytocin. Together, this helps promote feelings of wellbeing.

Exercise Improves Quality Of Life

It should come as no surprise that exercise improves your quality of life with all that has been said so far.
By lowering the risk of obesity, high blood pressure, diabetes, heart disease and some forms of cancer, like breast and colon, exercise gives you health benefits like no other. It can also help improve your mood, especially if you experience symptoms of depression such as low self-esteem or feelings of hopelessness. 
 
As we get older, it can be harder to socialise, maintain a healthy weight and to live independently. By keeping active, you can improve all aspects of your life as you age as well as explore new hobbies, find new challenges, and build new friendships. Simply, you are exercising today for today and a better tomorrow.

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Conclusion

Whether you want to improve your overall health, build confidence, or just find a new hobby, exercising can be a great way to do so as there are many reasons why you should start an exercise routine. Not only will you feel better, you will also be able to enjoy the benefits too.

You might think that you don’t have time, or that you’re too old or too out of shape to begin. The good news is that anyone can begin an exercise routine as you don’t have to be young, experienced, or in great shape. You just need to make it a priority in your life and find something that you can do that fits your schedule and your needs.

If you are skeptical that exercise will have any positive effect on you, take a moment to think about how you feel when you’ve been physically active. You’ll soon realise that exercise is the best thing you could do for your mind and body. Start small and aim for 5-10 minutes of exercise 3-4 times a week, then build from there. With a little intentional effort to begin, it won’t take long to get into a routine and reap the benefits.