Thursday, May 31, 2012

Tips to treat kidney stones

A kidney stone is a hard, crystalline mineral material formed within the kidney or urinary tract. Nephrolithiasis is the medical term for kidney stones. Symptoms of a kidney stone include flank pain (which can be quite severe) and blood in the urine (hematuria).
Kidney stones form when there is a decrease in urine volume and/or an excess of stone-forming substances in the urine. Dehydration is a major risk factor for kidney stone formation. People with certain medical conditions, such as gout, and those who take certain medications or supplements are at risk for kidney stones. 

Dietary and hereditary factors are also related to stone formation. Diagnosis of kidney stones is best accomplished using a CT scan. Most kidney stones will pass through the ureter to the bladder on their own with time. Treatment includes pain control medications and, in some cases, medications to facilitate the passage of urine. If needed, lithotripsy or surgical techniques may be used for stones which do not pass through the ureter to the bladder on their own.

Kidney Stones Symptoms and Signs

While some kidney stones may not produce symptoms (known as "silent" stones), people who have kidney stones often report the sudden onset of excruciating, cramping pain in their low back and/or side, groin, or abdomen. Changes in body position do not relieve this pain. The abdominal, groin, and/or back pain typically waxes and wanes in severity, characteristic of colicky pain (the pain is sometimes referred to as renal colic).

It may be so severe that it is often accompanied by nausea and vomiting. The pain has been described by many as the worst pain of their lives, even worse than the pain of childbirth or broken bones. Kidney stones also characteristically cause blood in the urine. If infection is present in the urinary tract along with the stones, there may be fever and chills. Sometimes, symptoms such as difficulty urinating, urinary urgency, penile pain, or testicular pain may occur due to kidney stones.

Kidney Stones Diagnosed:

The diagnosis of kidney stones is suspected when the typical pattern of symptoms is noted and when other possible causes of the abdominal or flank pain are excluded. Imaging tests are usually done to confirm the diagnosis. 

A helical CT scan without contrast material is the most common test to detect stones or obstruction within the urinary tract. Formerly, an intravenous pyelogram (IVP; an X-ray of the abdomen along with the administration of contrast dye into the bloodstream) was the test most commonly used to detect urinary tract stones, but this test has a greater risk of complications, takes longer, and involves higher radiation exposure than the non-contrasted helical CT scan. 

Helical CT scans have been shown to be a significantly more effective diagnostic tool than the IVP in the diagnosis of kidney or urinary tract stones.


In pregnant women or those who should avoid radiation exposure, an ultrasound examination may be done to help establish the diagnosis.
 

The Treatment for Kidney Stones: How long does it take to pass a kidney stone?

Most kidney stones eventually pass through the urinary tract on their own within 48 hours, with ample fluid intake. Ketorolac (Toradol), an injectable anti-inflammatory drug, and narcotics may be used for pain control when over-the-counter pain control medications are not effective. Intravenous pain medications can be given when nausea and vomiting are present.

Although there are no proven home remedies to dissolve kidney stones, home treatment may be considered for patients who have a known history of kidney stones. Since most kidney stones, given time, will pass through the ureter to the bladder on their own, treatment is directed toward control of symptoms. Home care in this case includes the consumption of plenty of fluids. Ibuprofen (Advil) may be used as an anti-inflammatory medication if there is no contraindication to its use. If further pain medication is needed, stronger narcotic pain medications may be recommended.

There are several factors which influence the ability to pass a stone. These include the size of the person, prior stone passage, prostate enlargement, pregnancy, and the size of the stone. A 4 mm stone has an 80% chance of passage while a 5 mm stone has a 20% chance. Stones larger than 9 mm-10 mm rarely pass without specific treatment.

Some medications have been used to increase the passage rates of kidney stones. These include calcium channel blockers such as nifedipine (Adalat, Procardia, Afeditab, Nifediac) and alpha blockers such as tamsulosin (Flomax). These drugs may be prescribed to some people who have stones that do not rapidly pass through the urinary tract.

For kidney stones that do not pass on their own, a procedure called lithotripsy is often used. In this procedure, shock waves are used to break up a large stone into smaller pieces that can then pass through the urinary system.

Surgical techniques have also been developed to remove kidney stones when other treatment methods are not effective. This may be done through a small incision in the skin (percutaneous nephrolithotomy) or through an instrument known as an ureteroscope passed through the urethra and bladder up into the ureter.

Follow this natural treament to treat and to prevent kidney stones! only as per your doctor advice, since depending upon the size the treatment differs, but it is natural completely safe!

Kidney Stones be Prevented:

  • Rather than having to undergo treatment, it is best to avoid kidney stones in the first place when possible. It can be especially helpful to drink more water, since low fluid intake and dehydration are major risk factors for kidney stone formation.

  • Depending on the cause of the kidney stones and an individual's medical history, dietary changes or medications are sometimes recommended to decrease the likelihood of developing further kidney stones. If one has passed a stone, it can be particularly helpful to have it analyzed in a laboratory to determine the precise type of stone so specific prevention measures can be considered.

  • People who have a tendency to form calcium oxalate kidney stones may be advised to limit their consumption of foods high in oxalate, such as spinach, rhubarb, Swiss chard, beets, wheat germ, and peanuts.

Steroids in Bodybuilding

Steroids are organic compounds found in plants, animals, and fungi. Fat cholestrol, sex hormones  and anit inflammatory drugs, used for medical purposes, bodybuilding and in sports to improve their performance. Steroids are nothing but hormone testosterone (anabolic steroid) which is responsible secondary male characteristics, sperm control, and increases muscle mass. Not only to testosterone there are many different types of steroids are available,  such as human growth hormone to promote height, dehydroepiandrosterone (DHEA) for muscle mass, Ephedra to increase athlete performance,  fat burning and energy increasing steroids, etc.  They are available in both as tablets and injections! 
















The benefits of steroids ( depends on type of steroids) 
  • increase muscle mass and strength than a normal human can build. 
  • Instant results. 
  • increase fat breakdown for energy.
  • conserves blood glucose and muscle glucogen storage.
  • increases height in skeletally immature individuals.
  • increases size of hands, feet and jaws.
  • Enhances healing of musculo skeletal injuries.

The side effects of steroids are,
There are certain specification dosage for each and every steroids, over dosage will result severe bad results! 
  • Abnormal growth of muscles and weakness.
  • Decreased sperm production. 
  • Elevation of cholestrol.
  • Liver damage
  • Depression
  • Irritations and aggressiveness.
  • High blood pressure.
  • Heart attacks.
  • Mood disturbances.
  • Rapid heart beat rate.
  • Increases red blood cells count.
Treatments are available to reduce the side effects of anabolic steroids can give better results only to beginner and using steroid in correct dosage! Need to have regular check up, foods and tablets. 
No steroid is safe! They are banned in many sports organizations. There are many other healthy and safe ways to improve the muscle growth, better to stay away from steroids, consult your fitness and health advisor. Use it safely as per its procedure once if you decided to do it though you know! 

Best advice to young bodybuilders by Arnie,  is to not to go for steroids, in that age they will have their ultimate energy and effective muscle pumping. They all need is more foods and workouts with heavy weights to be a bodybuilder! 

Monday, May 28, 2012

Tips to treat Food allergy

Food allergy, an allergic reactions in body due to foods to which our body is allergic to it. Our immune response to that allergic food will be more which leads to food allergy.

Causes for Food allergy:
It varies from person to person, some may be allergic to proteins such as wheat, fish, fruits, vegetables and synthetic products etc. and others may not be allergic to it. Food allergy is more common to peanuts, contains oils where proteins are present, which leads to allergic reactions.

Symptoms are,
1. Swelling of lips, tongue and other parts of face.
2. Difficulty in swallowing.
3. Pale red skin rashes.
4. Hoarse voice.
5. Abdominal pain.
6. Red & Itchy eyes.
7. Nasal congestion.
8. Nausea.
9. Vomitting.
10. Headache.

Treatments:
1.Try to avoid foods to which you are allergic to it.

2. Epinehphrine (adrenaline) is the medication used to treat allergic reactions as per doctor prescription.

3. Antihistamines(benadryl) are used to control blood vessels which causes the allergic symptoms.

4. Steroids are used to control the adverse reactions of immune system to allergens.

5. Avoid breathing or touching the marshy and stagnant drainage or waste water areas.

6. For infants, breastfeeding upto 4 months compared to cow milk, prevent allergic reactions in later stages.

Tips to quit Smoking

Smoking, it has been estimated that nearly 4 lakhs death every year due to smoking which causes cancer. There are also other reasons that should know why you have to quit smoking,

1. It increases the risks of erectile dysfunction, since erection depends on blood flow, nicotine constricts the blood vessels and affects it flow.

2. It kills your teeth health and turns into brown by reducing the blood flow in peridontal tissues.

3. Smoking makes your breast sagging and changes it skin color.

4. It also responsible for wrinkles and dark circles in face and skin under your eyes.

5. For women, it increases the infertility.

6. It increases the cancer cell growth and fatal risks.

Here are some natural tips that helps you to quit smoking,

1. Set an attitude - that should stop smoking gradually and manage your stress due to this attitudes.

2. Try to reduce the number of cigar you have every day gradually, if you can't stop it abruptly.

3. You can also go for cigratte substitutes which gives you better results. Cigrattes substitues are available in this link http://store.quitsmoking.com/lower-risk/cigarette-substitutes.html
4. Drink orange and grape juice regularly, this will lower your appetite for cigar.

5. Have a drink of mixture of two tablespoons of baking soda in a glass of water with every meal.

6. Eat more oats and more ginger in your diet, this will reduce your cravings for cigar.

7. Vitamins such as C, E and A helps to reduce the side effects when you are trying to quit smoking.

8. Avoid being passive smoking and stay off.

Sunday, May 27, 2012

Tips to have glowing skin

We often worry about being dark, and teased or avoid by others. Some doesn't matters these things, their self confidence helps them to stand great above others. There are also other ways that helps you to have glowing skin. Here are some tips that helps you to have glowing skin,


1. Drink plenty of water and follow healthy diet which is also known as water therapy for glowing skin.


2. Apply almond oil for 10-15 minutes on your face and massage lightly before you going to take bath and wash it in warm water.


3. Use face pack of mixture of milk and honey for glowing skin.


4. To remove dark circles, mixture of multani mitti and rose water, make it into a paste and apply it on your face and near your eyes.


5.To avoid oily skin, make a paste of papaya pulp and lemon juice, apply it on your face for 15-20 minutes and   wash it off.


6. Wash your face regularly for oily skin and to remove sweats, and use towels gently on your face and do not rub it like anything.


7. A paste of turmeric powder with orange juice and apply it on your face for 10-15 minutes. Wash it in cold water after it gets dried.


8. Cucumber helps to cool your skin and controls oily skin. Cut small pieces of cucumber and apply it on your face for 10 -15 minutes.


9. Dry orange peels and make it into a paste mixed with milk and apply it on your face for 15-20 minutes. Wash it in cold water after it gets dried.


10. Exercise regularly or any other physical activities, which helps you to look young ever and avoid worrying for small things.


  

Saturday, May 26, 2012

Tips to treat Food poisoning

Food poisoning, is when we have foods or any drinks which is contaminated or expired. It contains infectious bacteria which infects the body after eaten. Often the infectious bacteria will be staphlococcus or E.coli

Causes for Food poisoning:
1. Contaminated, expired foods and drinks.
2. Under-cooked meats.
3. Contaminated dairy products.
4. Kept in refrigerator too long.
Symptoms:
After within (2-6 hours) of eating, the symptoms are,
1. Abdominal pain.
2. Diarrhea.
3. Fever.
4. Headache.
5. Nausea.
6. Pain in head.
7. Vomiting.

Treatments for Food poisoning:
1. To reduce diarrhea, avoid having solid foods till it get cured.

2. Have energy drinks or any other fluids to avoid dehydration and loss by diarrhea.

3. Some bacteria are fatal, consult your doctor to avoid risks.

4. Food poison at normal cases, lasts only about a day or two days to get cure.

5. To prevent food poisoning, check products whether they are expired or not.

6. Do not have any foods kept in fridge for        many days.

7. Wash vegetables in warm water before cooking it and wash your hands before dining!


Friday, May 25, 2012

Tips to treat Chicken pox

Chicken pox, an infection caused by varicell zoster virus, hundreds of itchy, blisters that burst and heals with scarring. It is an airborne disease which spreads by coughing, sneezing and direct contact with rashes.

Symptoms :
This virus requires 10 to 21 days to develop after initial infection,
1. Nearly 250 to 500 small blisters spreads around the body.
2. Fever & headache.
3. Loss of appetite.
4. Diarrhoea.
5. Pain in both ears.

Causes for Chicken pox:
1. Not vaccinate against chicken pox virus.
2. Spreads by coughing and sneezing.
3. Direct contact with rashes and itching.
4. Suppressed immune system especially for O+ blood groups.

Treatments:
1. To avoid spreading, the infected patient should be advised to stay in home till it gets cured.

2. Do not scratch the blisters or trying to break it.

3. Provide a cold environment, to avoid heat and sweat.
4. Neem leaves are made into paste and applied to rashes and bathing in warm water with neem leaves.

5. It will take only a week or two weeks to get cured.
6. For childrens, vaccinate against chicken pox virus.

7. To remove scars, apply lemon juice and rubbed it slowly.


Thursday, May 24, 2012

Tips to TREAT SINUS !!!

If you have chronic sinusitis, symptoms like bad breath, fatigue, facial pain, headaches, greenish or yellowish mucus, and postnasal drip can last for months. Chronic sinusitis occurs when the tiny hairlike cilia in your sinuses (which help move out the mucus) become paralyzed by constant exposure to irritants like allergens, cigarette smoke, and pollution.

Acute sinusitis, a bacterial or viral infection, often develops after a cold. It shares many of the symptoms of chronic sinusitis but can also cause sharp facial pain, severe pain in your upper jaw, or a fever of more than 101 degrees.

If you suffer from either type of sinusitis, our quick fixes offer fast relief. (How long relief lasts depends on the severity of your symptoms and other factors.) And our long-term solutions can help you control or eliminate sinusitis within a few weeks.

Quick Fix 1: Get Steamy

Dry air can cause or irritate sinus problems, but inhaling moisture can help. Simply breathing the steam from a hot shower will ease congestion.
You can also enhance the steam you breathe with sinus-clearing essential oils. Once or twice a day, add five drops of eucalyptus (Eucalyptus globulus), lavender (Lavandula angustifolia), or sandalwood (Santalum album) essential oils (or a combination) to a large bowl of steaming-hot water. Drape a towel over your head and the bowl, and breathe deeply for 10 minutes. You'll feel relief within that time.
To treat acute sinusitis, substitute tea tree oil (Melaleuca alternifolia) and repeat the sinus steam three to four times daily. Tea tree oil's powerful antibacterial properties fight the bacteria that cause many infections. Your symptoms should clear up within a few days.

Quick Fix 2: Press to Relieve Pain

Massaging certain acupressure points on your body can quickly relieve facial pain.
Use your right thumb and index finger to grasp the skin between your left thumb and index finger. Press gently to find where the muscles make a V shape on the top of your hand. Massage this small indentation with firm but gentle pressure for 10 to 15 seconds; repeat on your right hand. Do this as needed. Pregnant women should not use this technique; it may stimulate uterine contractions.
You can also massage your face directly. Firmly and gently press your index fingers above the center of each eyebrow or between them. Massage for 10 to 15 seconds and repeat as needed.
Quick Fix 3: Flush Your Sinuses

Rinsing your sinuses with saltwater helps them drain mucus. Studies show that this significantly reduced symptoms like pain and inflammation in more than 2/3 of sinusitis sufferers. 
To rinse your sinuses, use a neti pot, a small teapotlike device sold at most natural food stores. Combine three parts non-iodized salt and one part baking soda, and add 1/2 teaspoon of this mixture to 1/2 cup of warm water in the pot. This solution matches your body's salinity, and baking soda makes it less irritating to your sinuses.
Lean over a sink and insert the spout of the pot into your left nostril. Tilt your head and the pot to the right and let the solution flow out your right nostril. Exhale forcefully through both nostrils and repeat on the other side. Repeat as needed.

Quick Fix 4: Eat Spicy Food

The zing of certain spices opens clogged sinuses and promotes drainage. As condiments, use hot salsas or chutneys that contain chiles, or sprinkle cayenne pepper on your food.

Long-Term Solution 1: Sleep and Eat Well

Sleep and good nutrition strengthen your immune system. A healthy immune system allows you to fight off or avoid acute sinus infections, and some researchers believe chronic sinusitis may be linked to your immune response to certain fungi.
Experts recommend that you go to sleep and wake up at the same time every day. Also avoid exercising, eating heavy meals, and doing stressful activities like balancing your checkbook less than three hours before bedtime.
Consider shunning certain foods as well. For example, sugar weakens your immune system and can make you more susceptible to sinusitis, while dairy products thicken mucus, causing congestion and increasing your risk of developing an acute infection. If you have chronic sinusitis, eliminate dairy products and foods with added sugars for at least one month. If this helps, you can reintroduce these foods one at a time every four days to find if there is a level you can tolerate.

 Long-Term Solution 2: Treat Allergies Naturally

Allergies contribute to chronic sinusitis by inflaming sinuses and narrowing drainage channels. If you have chronic sinusitis, see a doctor for allergy testing.
If you do have allergies, be aware that conventional allergy medications can cause even more problems, like thickening your mucus and interfering with sinus drainage. Take quercetin, a bioflavonoid that fights the inflammatory chemical involved in the allergic response, instead. Take 500 mg three times a day with meals.

Long-Term Solution 3: Try Acupuncture

Acupuncture can ease symptoms like sinus pain and pressure, as well as strengthen your immune system and combat allergies. Padberg says an acupuncture treatment for chronic sinusitis generally relieves symptoms within 24 to 48 hours, but you may need 10 or 12 weekly treatments to clear up underlying problems like allergies. If you see an acupuncturist at the first sign of a sinus infection.

 Long-Term Solution 4: Freshen Your Air

Try a negative ion generator. Negative ions (air molecules with extra electrons) clean your air by attracting airborne allergens and other irritating particles and causing them to clump together and fall to the ground. Some experts believe that negative ions in the air enhance the ability of your cilia to move out mucus and filter out inhaled pollutants.

Consider This?

Is Your Sinusitis Life-Threatening?

In addition to being painful, an acute sinus infection can be dangerous because it can spread to your eyes or brain and may cause blindness or even death. Though rare, that danger is one mason why doctors prescribe antibiotics for sinus infections.
When do you need antibiotics? If you've tried our solutions with no success, or if you have symptoms like an incapacitating headache, severe pain in your upper jaw, a fever of more than 101 degrees, or swelling around your eyes, see a physician. You might need antibiotics to treat a possibly life- or vision-threatening infection.
Unfortunately, antibiotics can also kill the helpful bacteria that aid digestion, causing gastrointestinal upset. Take either 1/2 teaspoon of powder or liquid or 2 capsules of antibiotics three times a day with water, between meals and before bed. The bacteria will multiply on their own after you take them, so the number of organisms per dose is not significant. 

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Tips to treat Acanthosis

Acanthosis nigricans is a skin disorder, a dark, dirty, and thick skin found in neck, axilla, groin, umbilicus, forehead and other areas.

Causes for Acanthosis:
1. Genetically inherited.
2. Obesity.
3. Wearing duplicate jewels.
4. By some drugs and medicines.
5. Diabetes mellitus due to high blood glucose level.
6. Cancer cell growth in lymphatic system. 

Treatments for Acanthosis:
1. If most of your body parts has this problem then, as preventive measure, you should be tested for diabetes and cancer.

2. Controlling blood glucose level reduce these symptoms.

3. Exercise and diet schedules and avoid wearing duplicate jewels in neck and rings in fingers.

4. Acanthosis only changes your skin color and texture, if you want to change it, consult your skin care specialist.

Wednesday, May 23, 2012

Tips to treat Dengue fever

Dengue fever also known as breakbone fever caused by dengue virus, transmitted by mosquitoes. There is no vaccine to cure it till now, and it increases the risk of severe health complications.

Symptoms:
1. High fever (104-105 degrees fahrenheit).
2. Red rashes over the skin
3. Muscle aches.
4. Head aches.
5. Nausea.
6. Vomitting.
7. Fatigue.

Treatments:
There is no specific treatment or medicine to treat dengue fever.But we can prevent it by following measures,

1. Eliminate mosquitoes habitat near your house.

2. Do not stagnate waste water.

3. Use mosquito coils, creams and nets to prevent mosquito bites.

4. Apply insecticides to drainage areas.

5. If dehydration more due to dengue fever in your body, increase hydration by having more fluids.

Tips to treat Mumps

Mumps is a viral diseases caused by mumps virus which leads to painful swelling of salivary glands, which helps us to chew and swallow by producing saliva. Painful testicular swelling and rashes are also possible.

Causes for Mumps:
1. Mumps Virus.
2. Communicable diseases, spreads from person to person through cough, sneeze, sharing foods and drinks.
3. Not vaccinated against these disease for childrens.

Symptoms:
1. Swelling of parotid gland in face.
2. Fever.
3. Headache.
4. Sore throat.
5. Testicle pain and swelling.

Treatments for Mumps:
1. Apply ice or hot packs to swallowen areas.

2. Medicine acetaminophen(Tylenol) is used to relieve pains.

3. Have soft foods.

4. Warm salt water gargles
.
5. Vaccinate yourself with mumps vaccine.

6. Have more fluids such as fresh fruit juices, energy drinks etc.


YOGA EXCERCISE - SAVASANA


 

Also known as: Final Relaxation 

Type of pose: Resting 

Benefits: Allows the body time to process information at the end of a class.

No yoga session is complete without the final pose – Savasana. The body needs this time to understand the new information it has received through practicing yoga. Even though Savasana is a resting pose, it’s not the same a sleeping! You should stay present and aware during the five to ten minute duration of final relaxation.
Instructions:
1. Come to lie down on the back.

2. Let the feet fall out to either side.

3. Bring the arms alongside the body, but slightly separated from the body, and turn the palms to face upwards.

4. Relax the whole body, including the face. Let the body feel heavy.

5. Let the breath occur naturally.

6. To come out, first begin to the deepen the breath. Then move the fingers and toes, awakening the body.

7. Bring the knees into the chest and roll over to one side, keep the eyes closed.

8. Slowly bring yourself back up into a sitting position.

5 MUST DO EXERCISE - EXPERTS OPINION


1. Squats.

SQUATS
Why this: Most trainers agree that squats are one of the best exercises you can do. Squats work your glutes, quads, hamstrings and calves all at once. 

How to Do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps. 

2. Push Ups.

PUSH UPS
Why this: Push ups, like squats, are compound movements using almost all the muscles of your body. You'll work your chest, shoulders, triceps, back and abs. 

How to Do It: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall pushups or, for masochists, one-armed pushups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.

3. Lunges.

LUNGES

Why this: Like squats, lunges work most of the muscles in your legs including your quads, hamstrings, glutes and calves. 

How to Do It: Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lungeposition, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps. 

4. The Plank.

PLANKS
 
Why this: The plank (or hover) is an isolation move used in Pilates and Yoga and works the abs, back, arms and legs. The plank also targets your internal abdominal muscles.

How to Do It: Lie face down on mat with elbows resting on floor next to chest. Push your body off the floor in a pushup position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.


5. Lat Pulldown

LAT PULLDOWN
 
Why this: The lat pulldown works on the major muscles of your back (the latissmus dorsi), which helps you burn calories and, of course, strengthen your back.

How to Do It: Sit on the lat pulldown machine and hold the bar with palms out and wider than shoulders. Pull your abs in and lean back slightly. Bend your elbows and pull the bar down towards your chin, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don't have access to a gym, try a one-armed row.

If you have a busy schedule, incorporating these five moves 2 or 3 times a week will help strengthen your muscles and bones, as well as burn more calories.
 
STAY FIT 
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Exercise for HEALTHY HEART

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:
  • Strengthen your heart and cardiovascular system.
  • Improve your circulation and help your body use oxygen better.
  • Improve your heart failure symptoms.
  • Increase energy levels so you can do more activities without becoming tired or short of breath.
  • Increase endurance.
  • Lower blood pressure.
  • Improve muscle tone and strength.
  • Improve balance and joint flexibility.
  • Strengthen bones.
  • Help reduce body fat and help you reach a healthy weight.
  • Help reduce stress, tension, anxiety and depression.
  • Boost self-image and self-esteem.
  • Improve sleep.
  • Make you feel more relaxed and rested.
  • Make you look fit and feel healthy.
How To Get Started?

Before starting an exercise program, talk to your doctor about:
  • Medication changes. New medications can greatly affect your response to exercise; your doctor can tell you if your normal exercise routine is still safe.
  • Heavy lifting. Make sure that lifting or pushing heavy objects and chores such as raking, shoveling, mowing, or scrubbing aren't off limits. Chores around the house can be tiring for some people; make sure you only do what you are able to do without getting tired.
  • Safe exercises. Get the doctor's approval before you lift weights, use a weight machine, jog, or swim.
What Type of Exercise Is Best?

Exercise can be divided into three basic types:
  • Stretching: slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.
  • Cardiovascular or aerobic: steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing. 
  • Strengthening: repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended.(consult a trainer)
What Are Examples of Aerobic Exercises?

Aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics.

How Often Should I Exercise For A Healthy Heart?

In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every other day will help you keep a regular aerobic exercise schedule.

Stay HEALTHY & Stay FIT 
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