Why post exercise soreness is a good thing sometimes...

DOMS or delayed onset muscle soreness is the term given to sore stiff muscles following unaccustomed strenuous exercise. DOMS usually begins 24 hours after exercise and can linger for anywhere between 2-4 days.

When we talk of DOMS we’re not talking the heavy feeling in your legs when you cross the line of your first marathon, more so the pain you get the next morning when you descend the stairs for your morning coffee and your quads shake like crazy!

I personally love the feeling of DOMS… Sometimes.. It’s a sign that I’ve actually worked hard in the gym for once in my life!!

Everyone is susceptible to DOMS so don’t think if you train 7 days a week that you’ll avoid it, if you change up your exercise regime DOMS might come looking for you. When we exercise we program our muscles to deal with certain stresses and certain loads. Notice when you do your first session of squats / lunges your quads burn for days but after the 3rd or 4th time you do a similar session there is minimal post exercise soreness. This is all due to the ability of our muscles to adapt.

DOMS is thought to be the result of micro tearing of the muscle fibres; the amount of soreness will depends on what exercise you performed and for how long. Eccentric movements (where you’re loading the muscle as its lengthening) i.e. going down stairs or down hills; all seem to result in greater soreness.

The prevention or treatment of DOMS has been a much debated topic for several years, purely because no single treatment has been found to be 100% effective.

Some simple tips include:

Warm down and stretch properly: active recovery is best, it may be the last thing you feel like but a slow jog warm down with gentle stretching can help reduce post exercise soreness.
Ice baths: not really the weather for it but a lot of elite athletes swear by this method. (hot/cold shower may be more tolerable in winter months!)
Sports massage has been shown to have some effect
Rest: if you have just completed your first half marathon no need to engage in a strenuous training run the next day, your muscles need time to recover so take a few days off. However if your desperate to get out and about walking is a good way to get your legs moving!
Try taking Magnesium; The Great Muscle Relaxer (consult your health practitioner for more information)

Don’t be afraid of DOMS it’s often a sign that you have worked hard and pushed your body to its limits!


via- http://yoursportsphysioblog.com/2012/05/31/why-post-exercise-soreness-is-a-good-thing-sometimes/

Does physical activity prevent cognitive decline and dementia?: A systematic review and meta-analysis of longitudinal studies

Abstract-
By 2050, it has been estimated that approximately one-fifth of the population will be made up of older adults (aged ≡60 years). Old age often comes with cognitive decline and dementia. Physical activity may prevent cognitive decline and dementia.

Methods-
Review and synthesis of prospective studies into physical activity and cognitive decline, and physical activity and dementia, published until January 2014. Forty-seven cohorts, derived from two previous systematic reviews and an updated database search, were used in the meta-analyses. Included participants were aged ≡40 years, in good health and/or randomly selected from the community. Studies were assessed for methodological quality.

Results-
Twenty-one cohorts on physical activity and cognitive decline and twenty-six cohorts on physical activity and dementia were included. Meta-analysis, using the quality-effects model, suggests that participants with higher levels of physical activity, when compared to those with lower levels, are at reduced risk of cognitive decline, RR 0.65, 95% CI 0.55-0.76, and dementia, RR 0.86, 95% CI 0.76-0.97. Sensitivity analyses revealed a more conservative estimate of the impact of physical activity on cognitive decline and dementia for high quality studies, studies reporting effect sizes as ORs, greater number of adjustments (≡10), and longer follow-up time (≡10 years). When one heavily weighted study was excluded, physical activity was associated with an 18% reduction in the risk of dementia (RR 0.82; 0.73-0.91).

Conclusions-
Longitudinal observational studies show an association between higher levels of physical activity and a reduced risk of cognitive decline and dementia. A case can be made for a causal interpretation. Future research should use objective measures of physical activity, adjust for the full range of confounders and have adequate follow-up length. Ideally, randomised controlled trials will be conducted. Regardless of any effect on cognition, physical activity should be encouraged, as it has been shown to be beneficial on numerous levels.

For the full article, kindly visit-

http://www.biomedcentral.com/content/pdf/1471-2458-14-510.pdf

How Exercise Helps to Relieve Arthritis

The benefits of exercising-

The truth is people with arthritis should exercise frequently to help manage arthritis pain.Whilst you may still need medication, supportive braces, and other modes of treatment for your arthritis, exercise canalso be an integral part to any arthritis treatment plan.

Exercise can improve your arthritis symptoms by:
Reducing joint stiffness which will therefore reduce pain,
Keeping joints and muscles flexible,
Strengthening muscles surrounding the joint for better support,
Strengthening bones and cartilage in the joints,
Keeping you fit and healthy,
Improving your emotional health, managing stress, and combating depression associated with arthritis,
Losing extra pounds that can contribute to arthritis pain.

Starting an exercise routine has many benefits, both immediate and long-term. Regular exercise will not only help you feel healthier overallbut it can keep arthritis symptoms at bay. Exercise can also help with the inflammation and joint stiffness meaning that symptoms can be managed on a long term basis.

How to exercise with arthritis-

The important thing to keep in mind when starting up an exercise programme is that everyone is different.  Just because an exercise is suitable for someone with arthritis it does not mean that that particular exercise is right for you.  If a particular exercise does not work for you and is causing more pain then stop and try something different.Exercise can be broken down into three types meaning that if one particular exercise is not working for you then another exercise from that category can be easily implemented into your routine.  Ensuring that you include a variety of these types of exercise is the best way to improve joint health and reduce arthritis pain.

Simple resistance exercises such as squats, abdominal crunches or hamstring stretchs can helpstretch and strengthen muscles. These particular types of exercises can be done whilst standing, lying on the floor, or sitting in a chair which will enable you to exercise even when your symptoms are at their worst.Cardiovascular exercises such as swimming, walking or biking canboost heart health and lung capacity, and make you work up a sweat. Swimming can be a great exercise when you have arthritis due to the fact it is a low-impact exercise making all the movements easy on the joints.It is important to also to undertake range-of-motion exercises such as simple stretches or even yoga.  This will helpthe flexibility and movement of stiff joints.

When your arthritis is at its worst, don’t force your joints to do more than they are able to do but don’t stop with your exercising all together either.  Undertaking simple range-or-motion exercises will stretch out the affected joint making it feel less stiff. As you start to feel better you can work your way back up to your normal exercise regime as and when you feel able.

The effectiveness of exercise interventions to prevent sports injuries

Physical activity is important in both prevention and treatment of many common diseases, but sports injuries can pose serious problems.

To determine whether physical activity exercises can reduce sports injuries and perform stratified analyses of strength training, stretching, proprioception and combinations of these, and provide separate acute and overuse injury estimates, a research was done.

You can have full access to the study here-

http://bjsm.bmj.com/content/48/11/871.short

Depression- Treating by Physiotherapy Way

In today's hectic life, depression is oftenly seen in individuals. They eat many expensive medicines and do many economically hefty treatment for that. But Physiotherapy provides success in results without much money.

The symptoms of Depression can often be improved when individuals introduce exercise and physical activity into their lives. For people who suffer from depression & anxiety, exercise may be one  of the last things on the mind. Exercise can make a huge difference to peoples lives once they get motivated to start.

How Exercise Helps With Depression?

Here are some ways that exercise can help with depression:

*.Feel-Good Brain Chemicals-These chemicals are released during exercise, and these neurotransmitters and endorphins may help to reduce depression.

*.Reduction of immune system chemicals-The chemicals can make depression worse

*.Sleep -Regular exercise will help to improve sleep patterns which may be affected by Depression.

*.Increasing Body Temperature -Which may have calming effects.

Psychological Benefits of Exercise-

*.Sense of Achievement -Meeting exercise targets/goals, no matter how small, will boost self-confidence. Exercise can help people to get into shape and look good, which in turns leads to positive self-esteem. Exercise helps to provide you with a focus and also motivation.

*.Distraction -Exercising is a distraction from any worries you may be encountering and will take you away from any negative thoughts.

*.Social Benefits -Exercise gives you the chance to play with a team or against other people so you can get out of the house/office etc and have some fun with people. Even going for a walk might give you the opportunity to see the neighbours, friends etc.

*.Coping in Positive Way -With Depression & Anxiety, doing something positive such as exercising becomes a coping strategy.

Which Exercises should be done?

Exercise is a daunting word for many, that  might strike up connotations of lifting weights or running laps (which might seem  scary to some). Of course the aforementioned are good ways of exercising, there are countless activities such as, running, walking the dog, cycling, swimming, playing sports such as football or tennis. However exercise is not limited to sports – other activities which get the heart pumping include washing your car, painting the house, doing the gardening etc.  Anything that gets someone off the couch and moving about is beneficialand improves mood.Thirty minutes of exercise 4-5 times a week is recommended and even though it sounds like a lot, do not get put off. Make time in your day to do this. If you do not have 30 mins, take two- 15 time slots out of your day. Add small amounts of activity to your daily routine – cycle to work, take the bus and walk, park your car further away from the office…. These little changes can all help to improve your overall health. Build up your level of exercise gradually so you are not throwing yourself straight into the deep end. All these little changes in your life can help to improve your physical health which can then have an impact on your mental health and help reducing the effects of depression.

How to loose fat

In today's life, one of the main health problems is Obesity.
Here are top 5 exercise to loose fat....