Do Exercises for better health and disease prevention

Exercises are classified mainly into two. aerobic exercises are very much effective to increase the heart rate and to improve the cardiovascular endurance. exercises will increase your stamina and disease resistance power of body. by building strong muscles , you can improve your strength of joints, it will help you to prevent osteoporosis. most of the peoples are not like to do exercises. they find excuses to avoid exercises. some simple exercises are described below.
swimming : swimming is very much effective in increasing the cardio vascular strength.
home exercise machine: different type of home exercises machines are available in market, such as cardioglide, health rider, stationary bicycles, rowing machines etc.
health clubs : health clubs are mean for improving body health.

walking:
it is the easiest and simplest form of exercise which is an excellent cardiovascular exercise. it is a best starting exercise. start slowly and increase speed gradually.
cycling
cycling is also a very good cardiovascular exercise. always wear a helmet during the time of riding.
jogging
jogging is the second step, the first step is walking . after a fast walking you can start jogging. it is more harder and puts more stress to the body.

How to get 6 pack abs

Six Pack Abs

Its defined as the best shape a human can achieve for his Abs. In fact Six pack abs is nothing more than a perfect and strong abs muscles, which is well shaped in six layers. Its not an easy task! It takes time,perseverance,dedication and will power. Working out in gym on body muscles alone won’t help to get Six pack abs, you need to follow a strict diet too. Lets cut down this into simple steps.

Muscle Training

Note: Before doing any exercise mentioned below, you must do warm up exercises for 10 to 15 mins. Any warm up exercise will do like jogging or walking or jumping.

1.  Sit Ups

“Sit Up” is the primary muscle shaping technique that leads to Six pack abs. Its the basic exercise any trainer would suggest when it comes to abdomen.

How to do a sit up ?

Setting the Position:

Look at the above shown figure closely. As in the figure, you need some body else’s help to do sit up. You can do the same with out a help too. Fix your foot against a poll or a horizontal bar (on which weight can be applied). Interlock your foot inside the horizontal bar and lean flat against the floor. Now you are lying on the floor as a flat body with your foots crossed against bar.  Fix your hands at  the back of your head as shown in figure. Now that’s the position!

Doing Sit Up:

First Move: Rise up to your foot (as shown in figure) and try to touch your thighs. While doing this breath in deeply.

Second Move: Move back to the old flat position slowly. Exhale slowly while doing this.

You are done! Now repeat this step 2 or 3 times.

Counts:

Start doing this exercise with a count of 10 nos everyday for the first week. Increase to 20 next week and 30 and 40 and upto 50 a day!

2. Crunches

Crunches are one of the key exercises involved in shaping your abs. Different types of crunches are there.

Step 1: Lie flat on the floor on a mat (or without one) in supine posture (Your eyes facing the top).

step 2: Bend your knees as shown in figure.

step 3. Bend your arms supporting your head.

Step 4:  Exhale slowly and Lift your shoulders towards the ceiling (not towards your knees).  When lifting force should be on your abs muscle (strictly). All other parts of your body like shoulders, head, neck and spine should be free of force and should feel ease. Don’t lift your body completely from the floor.

Step 5. Inhale slowly and ease back down to the floor. Don’t just go down all on a sudden. Slowly inhale and go down where force should be on abs muscle.

Repeat this step 10 times.

Watch this video for more info on crunches:

3. Side Crunches

Step 1: Lie flat on the floor as in previous step.

Step 2: Bend your knees as shown in figure (previous step)

step 3: Bend your arms and keep it as a support to your head.

Step 4: Exhale slowly and lift your left shoulder towards your right knee.

Step 6: Inhale slowly and come back to previous position.

Step 7: Exhale slowly and lift your right shoulder towards your left knee.  After this Inhale slowly and come back to normal position.

Repeat this 10 times.

Watch this video for more info on Side Crunches:

4.  Reverse crunch

Step 1:  Lie flat on the floor and keep your palms down on two sides of your body.

Step 2: Inhale slowly and lift your knees (bent position) up.

step 3: Exhale slowly and lift your hips (using abs muscle) from the floor.

Step 4. Come back to normal position.

Repeat this 10 times.

Watch this video for more info on Reverse Crunch:

5. Bicycle Crunch

You can watch the video below to understand Bicycle Crunch properly. This is a tough exercise which involves much strain.

NOTE: This post is incomplete. Wait for more updates.!

Problems in children and Depression syndrome in them

Today most parents are concerned about health and welfare of their children. This can be natural normal concern. However some parents worry about varies thins like, how is their child developing?  How is the emotional well-being of their child? Most parents compare their children with other children and against prevalent social norms. If they feel their child is in any way different in they may seek help. At first parents discuss their concern with a family member or friend, then a family physician or a school counceller. If they problems are progressive, serious, and persistent or are a hurdle in development, they need to ask for help.

The depressed child

Not only adults, children and teenagers also can get depressed. World over there is rise in adolescence depressed up to 20 percent adolescence can be depressed. Parents must be aware of signs in their children such as persistence sadness, lack of enjoyment in favorite activities, increased activity or irritability, persistence physical complaint like headaches and stomachaches, frequent absence from school, poor academic performance, persistence boredom, low energy poor concentration, eating or sleeping pattern changes and spending more time alone. Depressed children may talk of ending their lives or abuse alcohol and drugs to feel better. Stressful life events like failure, love failure parental separation, physical or sexual abuse can precipitate depression. Early diagnosis and treatment are essential. Depression in child and adolescents needs psychiatric help. The treatment is in the form of medication and therapy.

Anxiety disorders facts and details

Going to schools is usually an exiting and enjoyable event for young children but to some it brings fear and panic. Refusal to go to school often begins after a vacation or holidays or a brief illness. It may also follow a stressful event such as death of relative, change in school or change in house.

Children may excessively cry and cling to mothers. They may complain of headache, stomachache just before leaving for school. These symptoms subside after the child is allowed to stay home, only to reappear next morning before school. Refusal to go to school often begins after a vacation or holidays or brief illness. It may also follow a stressful event like death or relative change in school or change of house.

Children with separation anxiety have difficulty going to sleep, have unrealistic fears of animals, ghosts, being alone in the dark. Persistent fears, if not attended to, can lead to long-term serious development problems. Parents should not hesitate to seek professional help. Most children can be successfully helped with counseling.

Learning disabilities

A common reason for poor academic performance for children is specific learning disability. A child with learning disability is bright, can follow instructions, concentrate and is good to home. Yet child is not able to read or write without mistakes.  Some children also have trouble sitting still and paying attention. Learning disabilities are caused by nervous system defects in receiving, processing or communicating information. These children are likely to get frustrated and develop low self-esteem.

BREATH FREE AND EASY

The influenza virus thrives in winter and as a result we see that there is a large rise in chest infections among people. Asthma attacks, chronic pulmonary diseases and bronchitis are some of them. Actually the fact is that the cold weather provides necessary conditions for certain bacteria.

Advice

Try to avoid outdoor activities in the early morning when thick smog settles low. Choose evening hours for jogging walking and other indoor activities. For people with very weak lungs chest physiotherapy and regular steam inhalation is recommended to prevent cumulative congestion. Try to keep away from pollution of all kinds. Two new vaccines are available that reduces the intensity of flu attacks if taken before the winter. These are called the influenza vaccine and the pneumococccal vaccine.

The food you eat shows what you are. It holds good for respiratory patients particularly in winter. Don’t eat cold foods like yoghurt, salads, ice cream and similar items. Hot soups, ginger tea, spicy curries are best option. Strong black coffee works wonders during an attack of asthma. Foods rich in vitamin C boost immunity and prevent cold cough and sniffles. Tomatoes, capsicum, red pumpkin, citrus fruits and gooseberries are recommended to regular diet.

There are also traditional kitchen remedies which are taken along with drugs during attack of chest infections. It is always better to stick to homely treatment if infections or diseases are not found serious. Constant use of drugs affects health in negative ways.

Go to the hospital when homely remedies are ineffective.

Medical treatment for anxiety and fear

When your fears and anxieties have attained to such a stage that you remain intensely fearful and anxious all the time even without any apparent cause then it is not a bad idea to resort to some medical help. medical treatment has some side effects also hence it should be used in a restricted manner only when no other thing works to calm down the patient. Tranquilizers are drugs that are used to calm down an anxious mind .

They act as cerebral depressant. The commonly used tranquilizers are benzodiazepines,.temazepam etc. these drugs have largely replaced the older drugs of which the most important were the barbiturates . the long term use of drugs cause addiction . hence the use of these drugs should be under close medical supervision. Beta blockers are group of drugs used to reduce anxiety by affecting nervous system in a different manner. These are not addictive drugs .they don’t act on the brain but on the autonomic nervous system . beta blockers reduce the activity of sympathetic nervous system.

Relaxation therapy for removing fear and anxiety

There are generally three approaches available for relaxation and calming down which are muscular relaxation , breathing, meditation. Etc.by making yourself muscularly relaxed you can decrease your anxiety level. Muscular tension is removed by Hatha Yoga stretching exercises. You can remove the tension of your body muscles by aerobic exercise . sitting meditative postures are also help to reduce you anxiety and nervousness.

How Yoga Helps you?

Breathing play an important role in relaxing the body and mind. When your are tense and anxious your breathing is shallow , rapid and irregular . when mind is relaxed the breath rate is slow .Nadi shodan pranayama is said to be very effective fro reducing anxiety and bring balance to your nervous system. This pranayam will helpful in balancing components of your autonomous nervous system . holding your right nostril shut with the edge of your right thumb inhale to count of eight through the left nostril . the close your left nostril and take breath for a further count of eight. Release your thumb from right nostril and exhale to a count of sixteen , keeping your index finger on the left nostril. Then inhaling through right nostril .this is one cycle. Meditation involves the use of mind itself to achieve relaxation . in this method mind is made calm and still by focusing it on some neural thing.

Problems of prolonged relaxation

Relaxation is the fundamental basis for the time honored rest cure. Nevertheless too prolonged rest also has a weakening effect . hence the necessity for balancing it with some activity . do not allow yourself  become over relaxed . your muscle need to be in tone. Those who become inactive and do not use their muscles lose the tone . they become flabby , tier easily and simply haven’t the muscle power to continue with their day to day activities. If you relax so much time you become flabby in mind as well as in body. When a person is sick in bed for a long time mental sharpness as well as the healing and restorative powers are hindered. All bodily activities are slowed down by a lack of oxygen in the blood. The modern surgery recognizing this fact has made a complete about face by encouraging the patients to get out bed the first of second day after a major surgery. Remember that your body should be used the more fruitfully it is used the healthier  you become in every respect .short periods relaxation increases the efficiency of the body

What is phobia?

A phobia is an exaggerated wand unreasonable fear about something .phobia are different from fears in the severity of reaction .with phobias the level of emotional changes and the level of physical changes of the body is abnormally high. The most important ingredient of phobia is avoidance . a phobic individual is acutely conscious of the possibility of coming into contact conscious of the possibility of coming into contact with the thing of which he has phobia. mainly three types of phobia’s . specific phobia’s, social phobia’s , agoraphobia .there are many causes which can leads to the different phobia’s .if a person specially in his childhood has undergone any extremely frightening traumatic experience likely to develop a phobia against that particular situation or against that type of person or whatever it is. If we told repeatedly by reliable individuals that something dangerous we may develop a phobia against it .the treatment for phobias will vary depending on the nature. Systematic desensitization is a technique which teaches the phobic person how to relax when facing a serious problem. flooding is another method. It involves prolonged exposure to the feared object .modelling involves observing non fearful persons in contact with the feared object , and then imitating the person by the fearful person.

How your body reacts to fear?

Fear is a condition of stress which increases the stress mechanism of the body. Body finds your fear as some kind of threat and gears up all body functions that you can take sudden action for fight .body can’t realize your fear is due to any real physical threat on your life or it is just an imaginary fear , a product of your doubtful and wavering mind. Physical reactions in two cases will be same. The important changes occur in the body in a state of fear gives below

The heart rate increases, the stomach produces too much acid. The breathing rate increases. Liver releases more sugar into blood stream. Brain become more active. The adrenal gland increase the production of adrenaline hormone.the reproductive system stops working, digestion slows .the stomach muscles tighten up. The pupils in the eyes are dilate. The skin sweats and there is decrease in skin resistance .blood pressure increase, the immune system stops working . tendency of blood clotting increases. Hand and body tremors. Red blood cells increases in the blood. Stomach upset and diarrhea may occur. The hair stands on its end.