Common workout injuries

Despite the multitude of exercise and sporting activity, there is a similarity of how one gets hurt.

Here are the most common injuries:

Muscle pull and strain

Sprained ankle

Shoulder injury

Knee injuries

Shin splints

Tendinitis

Wrist sprain or dislocation

General Things to Look Out For

• Muscle strain – when the muscle tendon unit is torn or stretched;

• Tendonitis – inflammation of a tendon;

• Muscle sprain – stretched or partially torn ligaments;

• Bursitis – irritation or inflammation of the bursa, which is a sack filled with lubricating fluid located between tissues, such as tendons, skin, bone and muscle.

You should begin every workout with a warm up and a cool down. A warm-up will help your body get ready for the exercise you are about to commence.

Your heart rate will gradually increase, and your muscles and joints will loosen up. Try a warm up like riding a bike, jumping rope or jogging in place for 5 to 10 minutes.

When cooling clown, it is of the essence to bring your heart rate back down walk for between 5 to 10 minutes after you work out.

Following this, ensure that you do dynamic stretching,  This will help you increase flexibility. It is best to stretch after you warm up and cool down.

Ensure that when you get to your exercise, you ease into it. This is especially the case when you begin a new exercise routine.

Just start slowly! Then build up the intensity, duration, and frequency.

Don’t push yourself too hard. Your fitness abilities will increase with time, allow your body to get used to a pace, and then improve your fitness abilities.

Warm up

The RAMP warm-up is the most scientifically proven warm-up to prepare your body for competition. The acronym ‘RAMP’ stands for:

• Raise – Increase muscle temperature, core temperature, blood flow, muscle elasticity and neural activation.

• Activate – Engage the muscles in preparation for the upcoming session

• Mobilize – Focus on movement patterns which will be used during the game.

• Potentiate – Gradually increasing the stress on the body in preparation for the upcoming competition/session.

Stretching

Sports are a leading cause of injury, and as such, it is essential to develop mobility to prevent injuries. Injuries can have both long and short term influences. It can put both your fun and the health benefits of playing a game on hold. Getting a stretch into your routine is always going to make your activity easier.

How often to Stretch

You should do a dynamic stretch before you train. Do this with five to ten minutes of light exercise. For example, do some light jogging or go for a walk.

Light activity will increase blood flow to the muscle and tendons. As such they will be less likely to be injured.

As an athlete you should be stretching a minimum of three times a week. But you have to do so after a warm up or work out. This is because the muscles are relaxed and loose. Stretching before warming up doesn’t necessarily reduce the risk of injury. Do a static stretch after the workout!!

When you static stretch, ensure that you hold each stretch for a minimum of 15-30 seconds. Make sure that you do not bounce or jerk for those 30 seconds.

Its also important that you do not injure yourself!

What helps with this?  Do you know yourself? –  if you stretch to the point of pain you are doing something wrong.

Repeat all stretches two to three times for each muscle group. This allows your whole body to release and get ready to exercise.

Keep in mind that stretching is not a  game, it is not a competition. Take your time to ensure that all of your muscles are tended to.

Strength training

Strength training is fantastic for both fitness and rehabilitation. It is more efficient and more effective than most people realize. For general fitness and health these can partially replace cardio workouts, which are repetitive and time-consuming.

Be aware that you are also at risk for common repetitive strain injuries such as iliotibial band syndrome, planter fasciitis, shin splints and hamstring.

Know Where You Have Trouble

Listen to your body. If you are used to a fitness regime or work out regularly, you will naturally know what your body tells you what is right for you, and what is not.  Tailor your workout areas.

If you have arthritis in your knees, you should be building up your strength in those areas first. If your exercising hurts, you are doing it wrong. Such is the case with most things in life. If you have any medical conditions, check with your doctor before you start exercising.

If you are older and haven’t exercised in quite some time, ask for advice. Book in a personal trainer to help you with your problem areas.

Let them know what joints and muscles hurt, and which ones you are able to move freely.

The no pain no gain philosophy is only going to set you up for Injury. It is possible, and a lot more beneficial for you if you get fit without feeling a heap of pain. If you feel pain, stop, You might get injured, and it is better to be safe then sorry.

Fuel Your Body

Drink plenty of water before, during and after your work out. Begin by drinking about 17 to 20 ounces of water about 2 to 3 hours before you begin your workout.

Drink 8 ounces about 20 minutes to 30 minutes before working out. Drink 8 ounces every 10 to 20 minutes during your workout. Drink 8 ounces within a half hour of when your workout is done.

Speaking of drinking water, don’t forget about food! Eat a small meal or snack every 2 to 3 hours to keep a steady source of fuel for your body. After your workout, eat a protein snack to replenish your energy stores.

Dress Right

Wear the proper gear when you work out. If you are a runner for example, wear a good pair of running shoes. This can prevent you from injuries. In the event that you are not sure of which shoes to wear, ask a professional.

When shopping for fitness clothing, let them know what your abilities are, how often you train and if you have any problems.  For example some people run inwards, and others run outwards. In this case, you might need special shoes to support the problem areas.

If you have any swelling wrap it with a compression bandage or compression tape. In the event that the swelling does not go down within a few days, see a medical professional.

Rest

Never underestimate rest! Take 1 to 2 days off a week to rest. It gives your body a chance to recover between workouts. You need to build up a stamina and muscle strength. Proper sleep is essential!!

The longer and more strenuous your exercise routines are, the more time your body needs to rest. In the event that you feel pain anywhere, rest.

If you reel pain anywhere, rest. If your ankle hurts, skip jogging for a day or so and do muscle strength training. Switch one out for the other to ensure that you are not going to get injured.

Treatments

Injuries happen. No matter how good you are at workouts, and how much you stretch, sometimes injuries just happen. If you develop an injury, follow the RICE method to keep your injury from getting worse. If it does not get better with this method within a couple of weeks, seek medical aid or physiotherapy.

R stands for rest the injury. Ensure that you do not put pressure on your injure point. If you feel like it is getting inflamed, always seek help from a medical professional.

I stand for ice. The injury will lessen in the presence of ice, so put it around your wound. Swelling will reduce when you apply ice, as will bleeding and inflammation.

C stands for compression. Apply a bandage to minimize swelling. To ensure that you do not apply it with too much force.  In that case, it can only get worse. It should be compressed, but it should by no means hurt, listen to your body if it aches something is wrong.

E stands for elevate. This reduces swelling. So the most significant thing with this is that you want to elevate it above your heart.

Dealing With Pain

Non steroidal and anti-inflammatory medications like ibuprofen can help ease the pain when you have injured yourself. Check with your doctor before you use any stronger medicines.

Most workout injuries will heal on their own. Wait for an approximate 2-4 weeks depending on the nature of the injury.

If the injuries have not improved in this time, it is time to seek medical care,

Wait until you are fully healed. That means waiting until you are no longer in any pain. If you want to continue working out, that’s completely fine! Just do not exert the muscle or joint that you have injured.

If you have damaged your ankle jogging, feel free to work out your arm muscles. Staying active might actually heal you quicker than being sedentary.

Once you have fully recovered from your injury — this means feeling NO PAIN far longer than a week, you can begin to work out again. Slowly but surely. Do not try to work out with the same enthusiasm as you did before you sustained your injury.

This might just put you into recovery again. Most of the time you need to rebuild your muscle strength and endurance. This usually takes about three whole weeks of regular exercise.

Preventing ankle injuries

By strengthening your weak areas, you can avoid painful injuries. A pair of weak ankles can set you up for a sprain in the event that you do not strengthen them. As such you can do plantar flexion. This uses a resistance band to

enhance your arches. This will also prevent your ankles to roll inwards when walking or running.

Dorsiflexion with a resistance band can strengthen the front of your ankles preventing injuries. Lateral hops can help strengthen not just your ankles but also your entire lower body providing stability for quick lateral moves. Dorsiflexion is the action of raising the foot upwards towards the shin. It means the flexion of the foot in the dorsal, or upward, direction.

Preventing Back injuries

Focus on form. When standing, balance your weight equitably on your feet. Try not to slump. Have a great stance when sitting, pick a seat that supports your spinal bends. Change the stature of your seat with the goal that your feet lay level on the floor. Get rid of your wallet or cellphone from your back pocket when sitting to avoid putting additional weight on your rump or lower back.

Lift appropriately. When lifting and conveying an overwhelming item, lift with your legs and fix your ab muscles. Hold the article near your body. Keep up the regular bend of your back. Try not to curve while lifting. In the event that an article is too substantial, always wear a lifting belt.

Tune in to your body. In the event that you should sit for a drawn out period, change your position frequently. Occasionally stroll around and delicately stretch your muscles to ease pressure.

Preventing Knee Injuries

Knee pain is a widespread problem over the age of 25. Dead lifts can strengthen your posterior, side lying leg lifts, donkey kicks and wall squats can help you with stabilizing your knees. As such you can prevent injuries and pain.

One of the most common sports injuries of runners is iliotibial band syndrome. This occurs when the ligament running from your hip to your shin, down the outside of your thigh becomes tight and or inflamed.

The IT band that attaches your knee can become tight. Any knee can become painful as the IT bend pulls your knee out of alignment Many exercises prevent this such as cross-legged stretches, wall stretches, single leg bridge lifts, side lunches, and foam rollers.

A foam roller is an inexpensive fitness tool with many uses, spend a few minutes on it daily. It can trigger any points and increase blood flow and improve tissue quality, it does so while simultaneously engaging your muscles and building your strength at the same time.

Do your foam rolling both before your workout and after it, workout sessions should focus on problem areas whereas post workout sessions should be focusing on all of the muscle groups you have used on the present day. There are also rolling massage sticks that you can.

Preventing Hamstring Injury

Who hasn’t had tight hamstrings at one point or another? It can lead to pulled muscles and sprains. Proper stretching techniques can help you stay loose and limber, this avoids tight hamstrings and the injuries that come with it.

Studies have indicated that stretching benefits connective tissues, triggers the growth of the protein filaments inside each muscle cell.

All of this is essential to proper body movement, and it improves the performance of your spindle receptors. This protects our muscles against severe injury, stretching should be a regular part of your workout.

Active Hamstring Stretch

Hamstring stretches are absolutely crucial if you are performing sprints. Spring is a high-intensity exercise that does not require specific equipment.

It is of the essence that in the event you sprint, you begin doing so gradually and do so in a combination of stretching.

To prevent hamstring injury, you should perform Isolated Stretches and include:

• Hamstring I stretch in ten reps

• Hamstring II stretch foot tilted slightly in ten reps

• Hamstring III stretch foot twisted somewhat right in ten reps

• Rolling your hamstring using a foam roller

Preventing Shin Injury

Shin splints is another common issue for many. It is caused by stress fractures in your tibia, or your shin bone, as well as tired muscles, flat feet, or lax arches. Prevent this by doing basic calf raises and alternative walking on your toes followed by your heels.

To target the muscles in your lower leg, do stationery calf raises with your feet internally and externally rotated.
Other things that you can do include leg raises performed sitting in a chair, with a two to six-pound dumbbell between your feet and foam rolling your calves and shins.

In the event that you believe you have a shin splint, stop running! It will only get worse from there. Focus on strengthening exercises instead. Do so until the pain has reduced.  Running on a surface that is hard contributes to shin splints. So give the pavement a rest and try running on soft surfaces. Try the beach, nature trails or even grassy areas.

Preventing Shoulder Injury

Try to do some some rotary cuff work outs. There are a few principle practices you can do to help reinforce your rotator sleeve practices and avoid damage:

1. Lie on your right side. Keep your left arm along the upper side of your body. Holding a light hand weight, twist your right elbow to 90°. Keep the right lower arm laying on the table. Presently move your right shoulder in, raising your right lower arm up to your chest. Lower the lower arm gradually. Repeat.

2. Lie on your right side with a towel under your armpit. Stretch your right arm over your head. Keep your left arm next to you with your elbow twisted to 90° and the lower arm leaning against your chest, palm down. Hold a light free weight in your left hand for tension. Lower the arm gradually. Repeat.

3. Start by lying on your stomach on a table or a bed. Put your left arm at shoulder level with your elbow bowed to 90° and your hand down. Keep your elbow twisted and gradually lift your left hand. Stop when your hand is level with your shoulder. Lower the hand gradually. Rehash the activity until your arm is fatigued. At that point do the entire exercise again with the other side.

Foundation Training

An all-around injury prevention strategy is foundation training. It is based on exercise training that optimizes posture and decreases bodily pain. As such you can reduce the number of exercise injuries you might face. Professional and Olympic athletes use this wondrous technique.

Athletic injuries usually do not need treatment, but they do need the injured to rehabilitate, or at least a chance for your body to heal. Take your recovery seriously!!!

Exercises to Prevent Injury

How can you prevent injuries during exercise?

1. Lateral Band Walk

It is every trainers favorite move to strengthen your hips as it targets the abductor’s muscle. This controls the hip turnout. Strong abductors can keep the knees in proper alignment. As such it can protect them from caving in or flaring on your squats and lunges or when biking or running.

This is how you do it. Following the end of your warm up, get a mini band and wrap it around your legs above the knees. Sit into a quarter squat and take sideways steps in one direction, keeping your toes forward not quite letting them come together. Do this in sets of 10.

2. Single Leg Glute Bridge

Bridges and thrusts activate the posterior chain, meaning our back muscles, also trains the hips to knees tracking safely straight ahead.

Start with your back on a mat. Keep your arms on your sides. Slowly bend your knees and plant your foot as close to your butt as you can. Straighten the other leg. Press firmly into your foot and clench your butt to press your hips into the ceiling.

Hold for up to five seconds before lowering and repeating. Do this in sets of ten. Elevating your shoulders on a bench gets you a great range of motion to reduce and raise your hip. Add weight with dumbbells on the waist.

3. Reverse Hypers

This exercise helps the butt and the back. Lie face down on a bench. Allow upper body support, your hip is aligned along the seats back edge. Flex your toes and firm your legs.

Following this, squeeze your butt to raise them together as a unit, so they’re in line with your torso. Squeeze and hold for about 5 seconds and release.. but don’t let your feet come to the floor entirely. Do this ten times.

4.Forearm Plank

Your front and side forearms should serve as planks. As such, this is great for core integration that you need. This is essential for every move you make. But you should ensure that you are doing it in the right way.

Place your forearms on the floor and ensure that your elbows are right under your shoulders. Then, extend one straight leg back, kickstand the foot and sending the other leg to meet it Look at the point between your hands en press your arms into the floor. Squeeze it.

Do the same in a side plank. When on your side, bend your knees slightly before you come up onto the blade of your foot.

5. Bulgarian Split Squat

This is a single leg squat. Work unilaterally to strength imbalance, by raising and supporting the rear you can encourage 90-degree motion in the front leg. It’s a balance challenge without being crazily complicated, but it also strengthens you.

Before you add weight, stand up in front of a bench. Rest the toes of your back foot on the ground. Square those hips of yours and angle your torso forward. Bend both of your legs and focus on the front so that its knee comes to a 90-degree level. Your body should lower vertically. Press into your front foot, weight in the heel and come back up.

6. Single Leg Dead lift

This is focused on motivating the hamstrings and glutes, one side at a time, You can use a dumbbell if you wish.

Even without a dumbbell in your hand, its a difficult practice. Stand with your feet hip-width and shift your weight onto one foot. Focus on sending the butt back by hinging at the hips and keeping them square. Do so with the rear leg coming along for the ride.

Keep a soft standing knee. Only go as far into the hinge as you can and keep your rear leg in alignment with hips, shoulders and head. Squeeze the gluts of your standing leg to bring yourself back to stand.

7. Plank Alternating Leg Lift

Planks train core muscles for synergy in a still position. Come to all fours and keep your hands under shoulders knees and hips. Extend opposite hand and foot straight out from the body.

Do so keeping your shoulders and hips square to the floor and reaching fingertips forward. Hold for a second and bring the limbs back in, elbow towards knee and do this 15 to 20 reps before switching.

8. Walking Lunge

Many lower body lifts can keep your feet firmly planted on the floor. Walking lunges can challenge your strength differently. Before you grab the dumbbells, start with your feet hip width apart. Step forward into a lunge, bend both knees to a 90-degree angle and lean the torso forward.

Do this slightly so that your weight is pushed forward. Push that foot into the ground and pull your body ahead. Travel at the very least 10 paces down the floor. When adding weight ensures that you keep the torso leaned but not collapsed over your front leg. Head up!

9. Stability Ball Chest Fly

Holding a couple of hand weights, place your shoulders and head on an activity ball, your feet on the floor and knees bend at a 90-degree edge with the goal that your body makes a tabletop shape. Raise the hand weights together straight over your chest, palms in, at that point gradually bring down the arms out to your sides with elbows slightly, bent until your elbows are at chest level. Utilizing your chest muscles, unite your hands back up and raise the free weights again.

10. Dumbbell Row

Grab one dumbbell in one hand, kneel on a bench while still keeping your back straight and head up. Hold the dumbbell out straight in front of you with arm straight. Then, pull towards your body. Brings the arm back down and repeat. Do this with a few sets changing arms.

Have a look at this awesome article on how to decrease inflammation in your body and joints!!!

The Vision

What is your purpose and vision, the driving force behind the goal.

Visualize yourself achieving it. Big goals can feel overwhelming.

Some of the biggest names in society and in the fitness industry have sworn by this technique.

The art of visualization and goal setting has been used widespread to fulfill one’s ability to conquer any such goal that comes into their mind.

All you need to do is picture yourself already achieving the goal in question and make sure you put a valid daily effort into taking the steps to achieving this goal.

Create Accountability

Take accountability for your actions, including eating habits, workout schedules etc… make comprehensive documentation on what you do. Make a consequence for not sticking to what you had set out to, such as canceling a dinner you had planned.

Small Victories

Break you your goals into mini sectors, if you try to take on the whole world at once most likely nothing will happen. However if you break up you thoughts, yours feelings and your goals from day to day week to week. These will soon add up and will not seem so daunting. Soon you will see results and not feel overwhelmed.

Tomorrow is Another day

If for some reason you are not feeling so motivated or something happens in which sets you back a few steps. Take a day off, reboot and reset. This can be vital in keeping a proper mindset and not feeling forced into doing something.

Tell your mind to Keep quiet

They say that ignorance is bliss, and for fitness that can be the case. Do not get caught up in all the minor details at this point. You need to focus on the basics and the most important things at this moment. Sometimes you need to go with the flow and don’t over analyze things too much. Go by how your body feels and listen to it. Tell your mind to stop.

Surround yourself with Success

A huge influence and motivational platform is to surround yourself with success. Studies have shown that surrounding yourself with successful people weather in fitness or in general can boost your success by up to 50 percent or more. As they say you are you you hang out with..

Look back see the Progress

Once you start to see small changes and small progressions you will be so much more motivated and you will want to keep trucking along. Seeing progress is one of the most gratifying and satisfying things around, so look back, keep track write things down, changes you see in a journal and feel that rush of accomplishment in your life.

You are what you Eat

Keep in mind that in this journey you will only see changes when you start to change your eating habits. Be accountable for every little thing you put in your mouth.

Prove them Wrong

Do you ever get upset when you are told that you cannot achieve something. I think that this is one of my number one motivational tools. I just love it when someone tells me that I cannot do something.

Be a Warrior

You need to be a machine in everything that you do. Time to get down and dirty, be serious about what you want. Make it for a cause like your family or for a loved one. When there is a cause your more likely to succeed.

When you do have a mindset and a proper goal in mind these goals will come to pass and they will become ever so much more achievable, you will see proper results quickly.

I’ve listed some exercise movements below you can do that are effective and do not take much time..

Top 11 Exercise Movements You Can Do At Home To Lose Fat

Compound exercises are effective.

1. Squats

This is a compound exercise that will tone your body in a short time. It will strengthen muscles in the butt, leg, inner thighs, core, calves, glutes, hamstrings and abs.

You can have that lean body mass without having to pay someone to train you. You can do it by simply starting with making your feet wider while you stand. Your chest should be kept up and the arms out just on your front.

This will create a good balance for your body. You can then assume a sitting position to begin your squats.

This position should make you feel as if you are almost on the floor. As you move up and down let the feet stay in a wide position. This way you will be able to squeeze your glutes.

You can begin with twenty squats which will take you about five minutes. As you progress you can do 50 to 100 squats.

2. Burpee

This exercise is another great one for the entire body that will not take much of your time.

The benefits of burpees will be noticed on the arms and chest. Other muscles include quads, glutes, abs and hamstrings.

It is vigorous and you will feel as though your legs are heavy.

The full body exercise will work on many muscles and surprise you. You will start with the normal standing posture.

You can now bend the knees and put your hands on the floor with the shoulder width that are apart. Proceed to kick your legs out behind you, so that you can descend your body.

At this time bend the elbows and let the chest touch the ground. With your arms, you can be able to bring up your body from the floor. You then jump up straight with your arms stretched over your head. This movement will burn lots of body fat.

When you land on your feet let the knees bend to achieve great results. You can repeat the workout so that you can feel stronger and keep your heart at a good rate.

3. Side Lunges

This workout is easy to do and you will not find it hectic. It will work on your inner thighs and glutes.

Side lunges are done with feet together in a standing position. You will need to take the right step with the right foot.

As you do this, bend your knee and push our hips backward. You will achieve a side lunge by doing that. You will now return to the standing position and do the same for the left leg.

4. Jumping a rope

I’m sure you skipped a rope right from your childhood so this one is familiar. You will feel energized after skipping or jumping a rope.

It also helps to stabilize the heart rate. You can be sure to get a full body workout when you do it right.

By keeping the core and the butt tight you will get a good results. Depending on your pace, whether fast or slow you will totally enjoy skipping a rope.

By standing tall with our back straight, engage your core and make it tight. You can then hold the rope in your hands. The elbows should be at par with your waist as you skip the rope.

Let the rope touch the ground as you jump according to your preferred speed. The exercises will tone your whole body when you do them repeatedly.

5. Push-ups

They are convenient and you don’t require any equipment. Push-ups will target the chest muscles, shoulders, back of the arms and abdomen.

With these exercises, your strength will be renewed. You will no longer feel weak and dizzy.

Body posture will also improve because the muscles will be straightened from the back. For people who are new to exercising, a simple push-up routine will suit you.

To work on the chest, you will assume a front leaning rest posture. It is sometimes called the planking position.

You can then lower your body by bending the elbows. This will work on the strength of your core and back too. Extend the elbows and get back to the position you were in and repeat it again.

6. Planking

With planking, you can be assured of a flexible body. The lower half of your body will be properly stretched.

The core muscles will be made strong through planking. It will also improve posture and balance. You will get flat abs which is something many people desire.

For people who have back problems this will be reduced. Here you don’t need any equipment either. It will be just you in a good position. For beginners, the planking exercise can last for two minutes.

As you become stronger you can do up to 5 minutes. It is a tough exercise but a great one for your body. Planks are done by placing forearms on the ground.

You than have your feet hip-width apart on the ground also You than squeeze your lower abdomen and remain in the position for two minutes or more.

7. Hip Bridges

They will help you have that perfect butt and great legs. The tension at your back will also be released and you will not be rigid anymore. A great body requires quality exercises which only mean you should do the hip bridges in the correct way.

Your glutes will have immense strength at the and of this simple exercise. You first begin by lying on the ground. Your knees should be in a bent position and feet flat on the ground.

You than tighten your glutes and lift your hips up the floor. You should however be careful not to use your lower back to lift yourself up. 

8. Wall Sit

As the name suggests, it involves sitting on the wall using your back. The benefits of a wall sit include great endurance and strength in glutes, hamstrings, calves adductor muscles and quadriceps.

A smooth wall is always recommended for comfort. Your abs will be worked on and also your upper arms. You should lean on the wall with your feet firmly on the ground.

You can proceed to move down in a slow manner till your legs are bent 90 degrees. This will strengthen the quadriceps at the right angle. For first timers, 20 seconds will do.

With time they can achieve two minutes going forward. You can increase the timing by 10 seconds each time you gain the capacity to do it.

9. Bicycle crunch

To tone your legs, bicycle crunch should be your best friend. It will also improve the strength of the core giving you awesome stability.

The abdomen will become strong and your thighs will be toned. You will need to lie on the floor and stretch your legs straight. You can then place your hands right behind your head.

If you wish to interlock your fingers, you can go ahead and do so. You will than raise your legs so that your thighs are in a right angle to the ground. Your calves should also be parallel to the floor.

You should be able to keep your feet together. Lift up your head and touch your right elbow to the knee on your left. You than pull your knee towards your head creating pedaling motion. You can be able to repeat the same for the right knee.

By lifting your head you should tighten the abs by using the abdominal muscles to crunch the bicycle. In addition, tense your legs and keep them up and not on the floor.

The elbows should be at the back so that you don’t get neck pains from raising your head.

This exercise will take up to 60 seconds than gradually you can take as long as you want.

10. Sit-ups

They will give a lot of endurance and power to your abdominal and core muscles. Great abs are produced from consistent sit-ups. You will need a soft surface to be comfortable.

A good exercise mat will do you some good. To begin the exercise, you will lie on the floor with your back. Your knees will be bent on ninety degrees angle. You can put your hands on the back of your head

The hands will help you move the upper body from the floor. Lift your upper body in an organized manner It should be a steady motion that will not harm your neck.

Your feet should not be lifted up but remain flat on the floor. You can then go back to the earlier position when you were lying down. Repeat the same procedure for two minutes or as you wish.

You can count as you go up and down to maintain the records. You can also be lenient on yourself by having breaks in the same position from time to time.

11. Mountain climbers

This exercise complements other workouts. It is a perfect fitness plan for you.

The muscles it will give great results to are the hips, chest, biceps, triceps, quads, hamstrings, deltoids and abdominal. It will tone almost every part of your body.

You can do this exercise in the comfort of your home by yourself. By now you will have known how to plank. Mountain climbers will use the same position as planking.

To get maximum benefits you have to tighten your abs and get your body straight. You can tighten the glutes and let the shoulders be away from the ears.

Go ahead and now pull the right knee towards the chest. Take turns with the left knee by switching it very fast.

Always ensure to keep it in a straight line to stabilize your core.

Conclusion

With all the above workouts you will choose the ones that you feel are the best for you. Make it a priority to exercise by following the instructions to the latter.

As you have seen, most of these exercises will give you a full body workout. The benefits will surpass the pain or soreness you feel after undergoing the vigorous full body workout.

How To Know If You’re Depressed – Depression is among the most common mental health illnesses that not only affects your physical health but your general well-being as well.

It is a mental-emotional disorder that is very familiar and cruel to most people suffering from it.

Depression is a very broad term that is used to describe diverse experiences, emotions, and symptoms whereby, the mildest form of depression may include; sadness, being low in spirits and physical symptoms such as the feeling of being left alone or wanting to hide from the world and loss of appetite leading to weight loss or increase in appetite bringing about unwanted weight gain, normal sleeping patterns may be disrupted thus waking up too early, constantly waking up in the middle of the night, or finding it hard to fall asleep.

At its severe level also known as clinical depression, is when one has lost all hope in life which may be life-threatening thus getting suicidal thoughts.

There are different types of depressions; the following describes the most common forms of depression:

Dysthymic Disorder

(Watered-down depression). In this kind of disorder the person experiencing it usually experience depressed moods most part of the day/s, and if left unaddressed it may go to at least 2 years.

Some of its symptoms include:

•Poor concentration or indecisiveness.

•Hypersomnia or insomnia.

•Low self-esteem.

•Overeating or poor appetite.

•Fatigue.

•Feelings of hopelessness.

Major Depressive Disorder.

This is a very serious type of depression that interferes with the body functioning.

This type of depression may be experienced as a long series of episodes or a single episode thus requires proper attention and treatment.

The following are some of the symptoms associated with this type of depression.

These symptoms are usually present in the same 2 week period.

They include:

•Significant weight gain or weight loss.

•Motor agitation.

•Depressed mood.

•Fatigue.

•Insomnia or hypersomnia.

•Poor concentration and inability to make decisions.

• Recurrent suicidal thoughts.

Bipolar Disorder

(Manic Depression). This is a more serious disorder that causes unusual shifts in activity level, moods, energy, and ability to perform day to day activities.

It includes constant mood changes that may occur in different cycles with manic periods which leads to intense depression.

When a person is on his manic period phase, he/she usually feels exhilarated to a degree when he/she may begin having very unrealistic beliefs of their abilities thus they may try or plan over-ambitious schemes and may at times become grandiose.

These feelings often lead to very high-risk behaviors like getting into activities that may lead to painful consequences such as overspending, making speculative investments and engaging oneself into sexual indiscretions.

The following are the 4 basic types of bipolar disorder (manic depression):

Bipolar I Disorder — this type involves severe manic symptoms or episodes that may last for at least 7 days, therefore, the person should be given immediate hospital car. One can experience manic symptoms and depression at the same time.

Bipolar II Disorder — this is defined by patterns of hypomanic and depressive episodes although it is not full-blown as Bipolar I Disorder.

Cyclothymia

(Cyclothymic disorder) — this is defined by the many periods of depressive symptoms and hypomanic symptoms that have lasted for at least 2 years and 1 year in children/adolescents.

Other unspecified/specified Bipolar — These are bipolar symptoms that are not on any of the above listed three types of bipolar.

The following are major depressive episode symptoms (an episode include up to five or more of the following symptoms):

•Depression moods.

•Suicidal thoughts.

•Significant weight loss, weight gain.

•Insomnia or hypersomnia.

•Fatigue.

•Restlessness.

•Poor concentration and inability to make decisions.

Postnatal Depression

This is a type of depression that many parents encounter after having a baby.

It can begin at any time or for some it may happen soon after giving birth, it may take one to two days then it’s gone but for others, it can occur after 2 weeks or 2 years after childbirth.

It is very important to seek help from an expert as soon as the symptoms are experienced since it could get worse thus affecting you directly, your baby and your family in general.

Women get full recovery through therapy and some self-help strategies. Some of the postnatal depression symptoms include,

Many women feel baby blues’ which is experienced in the first week of giving birth and does not last more than 2 weeks.

Many women feel anxious, a bit down or tearful. If these symptoms last longer it leads to the postnatal depression.

•Loss of interest in the world.

•Feeling no connection to your baby (difficulty bonding & no sense of enjoyment).

•Having trouble sleeping at night.

•Poor concentration and inability to make decisions.

•Feelings of guilt and self-blame.

•Feeling irritable, agitated or very apathetic.

•Constantly having frightening thoughts that may be scary like having thoughts of hurting your child.

•Suicidal and self-harm thoughts.

This condition is very serious and some parents may find it hard to talk to their family or friends because of the feeling of being judged, therefore the condition may and up worsening and affecting than even more due to lack of help. The following are some main common signs to look out for in the new parents:

•Crying frequently for no clear reason.

•Avoiding contact with other people.

•Always speaking negatively.

•Self-neglection like taking a bath, changing cloth. e.t.c.

•Constant worries that there’s something wrong with their child even after being reassured.

•Loss of sense of time.

Adjustment Disorder

This type of depressive disorder is normally related to a certain life problem that may be difficult adjusting to the symptoms usually cause significant impairment.

Realistic Depression

This is a form of low mood which may be related to a natural reaction that most people face, dramatic life changes or have suffered a serious loss.

Such periods are not usually viewed as depression unless they become unusually severe or cause impairment or significant distress.

Regardless of your type of depression, all depression involves a negative view of the world, self (low-self esteem) and future (believing that there will never be an improvement).

How Do You Overcome Depression

Before you learn how to overcome depression you must fully understand what depression really is, it’s main causes e.t.c.

To understand depression you must know it is not really a single problem.

Rather, it is a general combination of numerous aspects and issues.

Depression comprises of 5 different components that are very important in understanding depression itself and how to maintain it.

These components include:

•Body (biochemistry and biology).

•Emotion (how you feel).

•Situation your recent life experiences).

•Actions (what you do).

•Thoughts (how and what you are thinking).

What causes depression?

Depression varies from one person to another and occasionally it may come for no obvious reason.

It is important to note that there is no specific cause of depression. Rather, it is a likely result from a combination of psychological, genetics, environmental and biochemical factors.

Subsequently, depressive episodes that one may face may tend to occur either with or without an obvious trigger.

Some common causes of a depressive episode include:

1.Life events — this may be triggered by a traumatic event such as being physically or sexually assaulted, being sacked or even divorce.

2.Physical conditions — the following physical conditions may result in depression and most of them are often overlooked, they are:

•Sleep problems.

•Serious conditions affecting the nervous system and the brain.

•Hormonal problems relating to menopause or menstrual cycle.

•Low blood sugar.

3.Loss — Such as the death of someone close, major life changes e.t.c

4.Poor diet.

5.Childhood experiences.

6.Anger.

7.Side effects of medication.

8.Alcohol and street drug abuse.

9.Genetics — some types of depression are often seen to run in families suggesting some genetic vulnerability.

According to some of the researches carried out with various brain-imaging technologies, such as MRI (magnetic resonance imaging) shows that there is a difference between the brain of a depressed person and that of the normal person who is not depressed.

The brain parts of the depressed that is responsible for thinking, regulating mood, appetite, behavior, and sleep appear to be functioning abnormally.

Although these results can be seen it is not very clear what may be the cause. How to fight depression.

It is important to understand that there are usually no instant solutions to such life problems. Solving such problems like depression takes time, work and energy.

You should practice the following to help your situation.

1.Break the repetitive cycle of constant negativity.

You can do this by making the conscious effort of breaking the hold in which depression has on you!

Try to determine and recognize your negative thinking pattern that is when you are doing it and what is triggering than replace it with something constructive by looking for things that would immediately occupy your mind.

2.Self-care.

You need to find and do things that would greatly improve how you feel about yourself. You can do this by

•Paying attention to your life and personal experiences. You can take a day out with your friends, and try to think of the great times you have had over the years without reminding yourself of the negative life experiences.

•Set achievable goals for yourself that will in return create a sense of satisfaction.

•Eat healthily.

•Be cautious of your alcohol consumption, tobacco and other drugs that may worsen your depression.

•Meditation. You can try practicing meditation. Over the past years, meditation as a treatment for depression has seen to be generating good results if properly done.

3.Stay active.

According to research and some individual personal experiences, regular exercise is a very effective way of lifting your energy levels, which is often more likely to improve your sleep and appetite.

Dedicating about 20 minutes a day to carry out some physical activities may be a great step to take to fight depression.

One can go for swimming, running, go to the gym, go for a walk or even taking it to the next level and join a team sport which will give you a great opportunity to have social contact with different people who share your interests.

4.Try to connect with other people.

Although this may be difficult it is important to know that keeping in touch with people will not only make you feel a bit more grounded but at times it may make things get more in perspective.

You can try to practice this by making a short phone call to your close relative or friend or if it is hard you can start by sending a text message or email.

You can also join self-help groups which could be a great relief to share experiences with other people who are facing the same issues as you are.

This would really help to break down the feelings of isolation, you will see and learn from the experiences of others and you will get mutual support in return.

When to Seek Professional Help.

How do you know if it is a good idea to seek professional help?

You may be experiencing all symptoms of depression however they may be manageable but if it lasts more than 2 weeks or has become very serious that it begins to interfere with your social life, family, your ability to function or developing suicidal thoughts then it would be a great idea to seek out help from a professional.

Where to Find Help.

The following are some examples of professional and organizations that can help deal with depression,

•Mental health specialists, that is Psychiatrists. Social workers. Clinical Psychologists. Licensed mental health counselors.

•Local hospital.

•Community mental health centers.

•Health Maintenance Organizations (HMO). It is always best to work with a doctor, therapist or other health professionals that you have been strongly recommended by someone you know and most importantly trust. You should try asking around your social circle for doctors and therapists that are great to work with.

What Are The Available Treatments?

An appropriate treatment starts with conducting a physical examination by a physician since at times depression can be as a result of certain medications or medical conditions such as thyroid disorder or viral infection which may cause similar symptoms and should be ruled out before a patient begins depression treatment.

It is important to note that, it is possible to treat depression however an accurate diagnosis needs to be made because there are different types of depression, which only respond to specific treatments.

There are two critical factors that can be used to determine whether or not a person is suffering from a clinical depression which includes:

1). Determining the degree to which the presented symptoms are interfering with the patient’s daily life and functioning and

2). How long the depression symptoms have lasted. At times you may be asked to complete questionnaire tests like:

•Hamilton Depression Rating Scale.

•Beck Depression Inventory.

•The Patient Health Questionnaire.

•Montgomery-Asberg Depression Rating Scale.

•The Zung Self-Rating Depression Scale

•E.t.c. There are various types of depression treatment available. Some of the most common treatments include:

Talking treatment. This type of treatment includes:

•Cognitive behavior therapy (CBT)— This type of treatment is usually short term and may take about 12 months it helps to identify and change the negative feelings and thoughts affecting a person’s behavior.

•Behavioral activation — In this type of treatment you are made to look at the everyday tasks that you are avoiding. This activity is aimed at making you feel better and if you manage to tackle them all it would create a feeling of being ready and confident to tackle bigger ones.

•Mindfulness-based cognitive therapy — this helps a depressed patient to accept life and pay attention to the most present life. The patient takes time to see what’s happening around them most importantly in a non-judgmental way. This type of treatment is usually done in the form of groups.

•Guided self-help.

•Counseling.

•Interpersonal psychotherapy.

•Group therapy.

•Psychodynamic counseling and psychotherapy.

Medication

Antidepressants.

These drugs usually work on the brain chemicals such as the serotonin and noradrenaline to help lift your mood. Most of these drugs take between 2-6 weeks before they take effect.

 Antidepressants don’t cure the condition but instead, they help you feel better by lifting your mood so that you can battle depression. Be advised that these drugs are not appropriate for mild depression because their risk of developing side effects outweighs the benefits.

They are recommended on moderate depression that has lasted for long and in severe depression.

•Taking supplements. The following are 10 approved natural supplements:

1.Omega-3 Fatty Acids. These supplements contain EPA (eicosapentaenoic acid) which helps in good moods and DNA (docosahexaenoic acid) which naturally balance omega-6. The fatty acid found in omega-3 is very essential to our brains. Omega-3’s can be added to your diet through fish oil supplements too.

2.Vitamin b-12.

3.SAM-e (S-adenosylmethionine)

4.Probiotics.

5.Vitamin D and C

6.Tumeric (Curcuma longa).

7.Amino Acids.

8.GABA (Gamma-aminobutyric acid).

9.Melatonin.

10.Magnesium. It is important to note that supplements can greatly differ when it comes to quality and as a result, proper caution should be taken. It is advisable to always talk to a medical professional before initiating treatment.

How long would it take to finally cure depression?

Dysthymic Disorder

The most important question is are you willing to take charge?

The willingness of taking charge and deal with the situation is what determines how fast your depression will be cured.

It takes a lot of energy to stay depressed and it takes great effort to divert the energy that hinders you from changing. In conclusion, you should be willing to take as much time as you need to recover successfully.

The recovery period depends on an individual, some may recover very quickly, some very slow but most importantly the patient should go with their own pace. 

Smoking Cigarettes Vs Vaping – What Is Better For Your Health. This is a question that has been disturbing the minds of consumers more than scientists. Scientists only rely on research to decide which is better than the other. The results however, will shock every consumer of cigarettes and vaping devices.

Every research done so far has the conclusion that both cigarette smoking and vaping could be potential health hazards if not used in moderation. Prolonged use of vaping devices has also been found to bring about undesirable side effects to the user.

The research so far has concluded that all premature deaths and chronic illnesses are as a result of cigarette smoking and long-term vaping. As such, campaigns to quit any kind of smoking are being held all over the world through the media and other social media sites to create awareness of the effects of both smoking and long-term vaping.

This is a clear indication that none of them is safer. But the question is, could there be a possibility that one of them could be safe? Is vaping a health hazard as research say or could there be a possibility of replacing cigarettes with vaping in the near future? To know more about this, we have a comprehensive research on both cigarettes and vaping on how they are used, possible smoking to vaping side effects and the conclusion of both. First, let us start with vaping.

What is vaping and how does it affect your health?

Vaping is the act of inhaling vapor from an e-cigarette or a similar device such as a vape pen or a personalized vaporizer. Although tobacco is not the primary source of the vapor, an aerosol (which is often mistaken for water vapor) is inhaled to the lungs. For you to vape, you have to own a vaping device.

Vaping devices come in different brands, shapes and sizes specifically formulated to suit your style and needs. E-cigarettes, vape pens, vape mods are among the vaping devices found in almost an vaping shops. Generally, vaping devices consist of batteries, a mouthpiece, a heating component and cartridges that hold the e-liquid or the e-juice.

The e-liquid or the e-juice is what is used to produce vapor. The vapor is produced only when the device is being used. When in use, the heating component [with the help of the batteries] heats up the cartridge holding the e-liquid turning the e-liquid or the e-juice into an aerosol or vapor (as some people call it) which is than inhaled into the lungs and than exhaled by the user. The e-liquid in most e-cigarettes contain flavorings, propylene, glycol, glycerine, and nicotine. However, not all e-cigarettes contain nicotine. So, each time you vape, you are inhaling some of these substances directly into your lungs.

Any side effects of vaping?

Vaping as an act is less dangerous to your health according to research simply because it does not have the harmful and toxic chemicals such as tar and tobacco that are found in cigarettes. However, uncontrolled vaping can have multiple side effects with regular and persistent use.

Although research contradicts the effects of vaping, prolonged use can lead to addiction especially when nicotine is inhaled during vaping. Most vaping devices contain nicotine which is inhaled into your lungs and bloodstream. All of the substances mentioned above that are contained in vaping devices also have no health benefits for your body.

Long-term absorption into your bloodstream could have health complications. A recent study has found out that vaping could have undesirable side effects such as;

-Dry mouth.

-A cough.

-Throat irritations.

-Chest problems such as labored breathing, asthma and chest pains.

Although these effects are nothing compared to the side effects of cigarette, the discomforts cannot be ignored. Some researchers believe that many people suffer from these side effects at the beginning [as the initial reaction of vaping] but future effects on the health of the individual are not explained.

Cigarettes appears as narrow cylinders that contain tobacco rolled into thin paper for smoking. Over 60% of the world’s population today are cigarette smokers. The reason is that it is highly addictive. One cigarette from your friend can result in a lifetime of addictive smoking thanks to nicotine which is found in large quantities in cigarettes.

Nicotine as a substance itself is very addictive and renders it’s users slaves to it. The smoke, containing tobacco, tar and high levels of nicotine when inhaled, goes into the lungs and into the bloodstream making it even harder for smokers to quit. That is why people who make a choice to quit cigarette smoking turn to vaping as the only way to reduce the effects of smoking.

With the high levels of toxic chemicals found in cigarettes, it is no doubt that cigarette smoking is the leading cause of death today. In fact, smoking should be listed among the deadliest and most dangerous activity any human being should not be involved in.

This is due to the number of toxic chemicals that are found in cigarettes ranging from toxic metals such as Chromium, Lead, Arsenic, Cadmium [which is an active component in battery acid] to poisonous gases such as Carbon monoxide, Ammonia, Butane and Toluene which is found in paint thinners.

These are just but a few of the deadliest substances that are found in cigarettes. That is not all, according to research, over 69 cancer-causing chemicals are also found in cigarettes alone. Some of these chemicals contain harmful substances that can damage the lungs and reduce the lifespan of the individual.

The worst case scenario is that the duration of cigarette smoking has nothing to do with the side effects. Whether you are a long term or short term cigarette smoker, any amount of cigarette smoke is bad and harmful to your health. Even second-hand smoke has harmful effects on your health.

What are the possible side effects of cigarette smoking?

Cigarette smoking as an act can lead to numerous health complications in your body.

Some of these health complications that can lead to death include;

-Coronary heart diseases.

-Lung cancer, blood cancer, throat cancer etc.

-The chronic obstructive pulmonary disease also is known as [COPO] which is a term that is used to refer to progressive lung diseases such as chronic bronchitis and asthma which lead to labored breathing.

-Increased risk of brain damage.

-Stroke resulting from constricted blood vessels thanks to nicotine which causes blood vessels to tighten restricting blood flow around your lungs.

-Premature aging resulting from the wrinkly skin.

-Loss of appetite. Smoking suppresses your appetite because it affects your taste buds. This loss of sense of taste is what leads to loss of appetite.

-Smoking affects your immune system. This is a reason why smokers are more susceptible to diseases and other infectious diseases than non-smokers.

These are just but a few of the side effects of cigarette smoking. Others include; teeth discoloration, erectile dysfunction, infertility and poor psychological health resulting from stress and anxiety in both men and women.

So, which is worse, cigarettes or vape?

When it comes to vaping vs smoking lungs, it can be concluded that cigarette smoking is way more dangerous to your health than vaping. Although contradictions are welcome, it is possible that you are more likely to die from cigarette smoking than vaping within a specified period of time [if we view this topic at this angle]

However, each person should understand that vaping is not going to keep you safe from affecting your health, but the likelihood of you dying out of vaping is lower compared to the use of cigarettes.

It is important to note that prolonged use of vaping devices can be harmful to your health. So, if you choose to vape, vape with the knowledge that these vaping devices can potentially harm your health and affect the quality of your life in general.

So, what is better for your overall health and lungs?

This is a question every vaper and every cigarette smoker wishes to know. What is good for my lungs? Can vaping keep my lungs safe? What if I have never smoked cigarettes before? Can I still keep my lungs healthy with moderate vaping?

The answers to these questions can be a little bit controversial but the only way to keep your lungs healthy and safe is if you quit inhaling any kind of smoke, aerosol or vapor in general. Vaping and cigarette smoking can all damage your lungs.

All substances that are contained in both cigarettes and vaping devices do not promote healthy lungs. Substances like nicotine, it is highly addictive and has numerous undesirable side effects to your lungs. So, whether you choose vaping as a beginner or switch to vaping from cigarettes, the end product remains the same, unhealthy lungs.

The only thing that will change is the rate at which your lungs are being affected by the vapor/aerosol you inhale on a day to day basis. The more vaping, the faster the rate at which your lungs will be affected.

Conclusion?

If you are a cigarette smoker, quit smoking and if you vape, vape in moderation. The decision is always in your hands. You can choose to vape or quit smoking altogether. However, if you have tried everything to quit but you keep on failing, vaping should be your best bet.

Can you quit cigarette smoking and vaping?

Many people struggle with nicotine addiction making quitting impossible. That is a reason why people choose vaping as an alternative to help them quit cigarette smoking. The use of other methods such as rehabilitation centers, drugs that suppress the effects of nicotine can also be used to aid the quitting process.

However, willpower, determination, and discipline are all you need to quit any kind of smoking.

Cigarette smoking is bad for your health. The side effects of smoking are worse compared to vaping which is also less dangerous but not healthy in any way.

So, whether you choose to vape or smoke a cigarette, the effects, in the long run, do not promote healthy lungs. The only thing that can keep you and your lung healthy is you staying sober and free from any kind of smoke, aerosol or second-hand smoke from other cigarette smokers.

This way, you not only increase the quality of your life, but you have the chance[s] of increasing your lifespan. It is not easy to quit cigarette smoking. It is a journey you do not want to take. However, if it is your desire to be part of this lifestyle, vaping is the best alternative to cigarette smoking. Its effects on your health are minimal meaning you can enjoy yourself without worrying too much about your lungs. All in all, moderation in vaping is the key at all times.