Exercise is beneficial to our health. If you have no health issues, exercise is a good habit and if you are suffering from some illnesses, it can help manage such. There are some types of exercise though that do not suit certain illnesses.
For those who have neuropathy, and this is the condition which is most common in the feet, there are exercises that do not work well with it. Peripheral neuropathy or nerve damage caused by diabetes gives a feeling of stiffness, burning pain or numbness. The latter can be very dangerous because if you do not feel pain, your injury may go unnoticed and untreated. Such can result to open sores, ulcers or wounds which can be serious if they get infected. Peripheral neuropathy may damage the arches of the foot and it is called Charcot Foot. If this is the case, the patient needs to wear proper footwear with an arch support to stabilize the foot.
What Exercise Suits You Well
Aerobic exercises can improve diabetes control as well as endurance, but pick one that is more suitable if you have other health issues. Bike riding is fine with a neuropathy patient, even those with Charcot Foot, or with the condition which is most common in the feet. Take note that doing other exercises again and again on insensitive feet can cause fractures and ulceration but not in the case of stationary biking.
Exercises of low extremity that involve balance and strength can help people who suffer neuropathy. Exercises that are long-term aerobics have proven to avoid the occurrence of neuropathy. Neuropathy patients can take advantage of strength training and muscle contraction which can lessen the tingling sensation, increase muscle tone and up the energy level. Increased muscle tone makes frequent tasks like garbage throwing and making the bed easier.
Aside from bike riding, walking is a good alternative. Other suggestions that will not put so much stress on your feet include indoor or outdoor cycling and stretching yoga. Most people with neuropathy love to do swimming, tai chi, rowing and other activities that are gentle on the feet and safe for those with balance impairment and muscle weakness.
What Exercise To Avoid
People with the neuropathy condition which is most common in the feet should avoid high impact activities that involve jumping that may lose their balance. High-impact aerobics like jogging and jumping rope pressure the feet three times compared to walking or stationary bike riding.
While cardio or aerobic exercises increase the heart rate, tone the muscles and expand the capacity of the lungs, the workouts need not be intense to be effective.
Balance exercises like biking are helpful for stability loss caused by numbness and pain in the feet. They can be performed with a stable table or chair. Tai chi and yoga are good exercises that increase balance. Those who are not in good shape because of the condition which is most common in the feet like ulcers or sores, sitting exercise or aquatic activities are best.
If you are a patient suffering some type of illness, never forget to tell your doctor what exercise you like to try and get advice what is best for you before even starting.
Have you ever come to that point in your life where doing just one exercise routine just wasn’t enough anymore and you want to spice things up?
For years, I tried to keep myself healthy by routinely going out and riding my bike for miles and miles. It was awesome and I love biking to bits but there came a point where I realized that wanted to try other forms of exercise other than just riding a bike and pedaling to random places. This left me stumped because I don’t want to exercise the normal way, like going to the gym, doing crunches, et cetera. I want it to be fun and not constricting. Here are some fun alternative exercises that I enjoyed doing that you can do too.
Basketball isn’t just a sport, it’s a great way of releasing sweat and getting your muscles pumping. Aside from building endurance, muscle coordination, balance, and concentration, playing basketball allows you to burn up to 630-750 calories an hour and is a fun and a great way of hanging out with your friends. If you want to involve your whole family, you can buy some of the best selling in-ground basketball hoops in the market and install it in your yard or you can also buy portable basketball goals for kids to allow the young ones to have fun too.
But I can’t dance! That might be your excuse but you don’t need to be a good dancer to exercise while dancing. Be it Zumba, Hip Hop, Flamenco, Swing or just plain crazy dancing, as long as you get your body moving with the music, you’ll soon find your body sweating in minutes! I’m not a good dancer myself, but I always enjoy moving my body to the beat and just having fun! Dancing can help you lose around 400 calories an hour.
Do you love the great outdoors? Me too! Hiking is a great way to exercise without actually exercising. Aside from allowing you to enjoy fantastic sceneries and having a quality time with your friends, walking up and down trails can burn around 400 calories an hour and tone your leg muscles, butt and abs. It can also help improve your cardiovascular endurance.
Do you want to feel badass and do those cool moves Jackie Chan does in his movies? Then do some martial arts. Be it Tai Chi, Kung Fu, Karate, Judo, Jui-Jitsu or whatnot, any type of martial art is an awesome exercise alternative. Aside from making you feel badass, martial arts can help you reduce around 300-900 calories in 30 minutes depending on your weight and on how intense you exercise.
Have you ever seen a swimmer’s body? Most of them have well-defined torsos, toned arms and legs and broad shoulders tapering to narrow waists. If you’re coveting a swimmers build then you should try swimming as an alternative to biking. Though professional swimmers make swimming look easy, it is actually not, since it engages both the upper and the lower body. My first try at swimming a continuous lap had me almost fainting – trust me, my whole body was aching! It was all worth it though because after that I can confidently swim through the whole length of the pool every time we had outings.
For people who love biking as much as I do, I know that we often find ourselves pedaling under the harsh glare of the sun. It’s inevitable, especially when you’re in a “bike high” where the only thing that matters is pedaling and the rush of the wind. However, as a woman, I can’t help but be concerned about the state of my skin after too much sun exposure. I want to keep my skin safe but at the same time, I enjoy riding my bike so much I wouldn’t for the life of me quit just to keep my skin safe. That’s why I took some precautions in order to continue enjoying biking while at the same time keeping my skin in tip-top shape.
Here are some things you can do to keep your skin safe while bike riding outside.
Start early or start late
The best time to enjoy a leisurely ride without being concerned about the sun’s glare is in the early morning and/or during the early evening. When the sun is at its peak, which is around 10 am to 4 pm, this is the time when harmful UV rays can damage your skin and cause premature aging. If you want to keep your skin safe and youthful looking, avoid going out when Mr. Sun is in full glare.
Wear your sunscreen
It’s a pretty much obvious advice but most people dislike wearing sunscreens because they are said to be cancerous but if you want to avoid looking for home remedies for mole removal on your face then you want to start wearing it. But don’t worry, if you know what to look for, you can easily avoid getting sunscreen products that can do more harm than good. For one, choose quick-absorbing or cream-based sunscreens that do not run off when you sweat that is at least SPF 30 or above. Also, choose products that consist of Zinc, Titanium dioxide, and Avobenzone since these are the most effective in blocking harmful UV rays. Do not forget to reapply every two hours for the optimum result.
Wear your complete cycling gears
If you want to ride out, don’t forget to wear proper cycling clothes that can protect your skin from the sun’s harmful rays. Wear long-sleeved shirts, helmets or visors, gloves and UV sunglasses always – especially if you have fair skin since you tend to get sunburnt more easily. Those with prominent moles on their skins, particularly on their faces should take extra precautions since moles tend to morph when exposed to the sun. They can either turn darker, flatten or raise or they can even turn into melanomas or cancer moles. To prevent this, avoid overexposure to the sun or you can opt for mole removal. You can surgically have your moles removed or you can check some
The best way to keep your skin young looking is by always keeping yourself hydrated. A hydrated skin is a healthy skin and is less likely to be sunburnt and be damaged. It is also less likely to form wrinkles and flakes. Throughout your ride, take sips of water to replace the water you’ve lost by sweating and to keep your skin healthy and safe.
Are you tired of working out in the same boring gym daily? Do you want to add some excitement in your exercise? Does going to the gym and looking for vitamin c serums for hyperpigmentation sound about as fun as going to Village Mall Dentists? Biking is the best way to keep you fit while wandering around the city.
Biking in the UK
BBC published an article about the increased use of bikes in the fitness industry on January 4, 2016. More than two million people prefer to travel by bike to make themselves fit, says UK sports minister.
Biking in the USA
It is not only in the UK, the USA is also showing the same kind of trend. The sale of bicycles increased by 10% between 2015 and 2016. A sale of almost $6.2 billion was witnessed in the USA in 2015. Analysts reveal that this sale will expand significantly between 2016 and 2017. The encouraging sign is that young people are using bikes more than the older people, says NSGA.
Why is Biking Reviving in the Fitness Industry?
A survey was conducted by the USA National Sports Goods Association and following reasons were found in the rise of biking:
Low Number of Injuries
According to International Functional Fitness Federation, biking causes a low number of injuries. If we compare it to the other exercises, biking causes less strain and minor injuries. Biking does not cause a chronic injury.
Anyhow, one must use a helmet and knee cover while cycling. If you are biking in Tijuana, then you must know best plastic surgeons in Tijuana because you may need it one day.
Experts unveil that biking is the best way to use your thigh and leg muscles. Muscle workout keeps you fit and burn out many calories. Biking is not only used to keep a person fit; instead, many people use it to lose the weight.
Many athletes need stamina in the sports. Cycling is a paramount source of increasing the stamina. In addition, cycling also increases strength and aerobic fitness.
Intensity Under Your Control
Biking is one of the exercises where you can control the intensity. You can start as per your capacity and stamina. After a few days, you can put a pedal on the accelerator.
Cycling is always interesting. You can go through from coastal strips to the forest treks. To be honest, many people consider cycling an adventurous trip.
Biking is a cost effective activity. For instance, you can save a lot of money if you use cycling as a mode of transport. One of the benefits is that you’ll be saving dollars. On the other hand, you’ll be keeping yourself fit.
In a nutshell, there is no other opinion except the one that biking is being reintroduced in the fitness industry. From USA to Australia, from Africa to Russia, use of cycles has been enhanced to a large extent. The encouraging fact is that people associate the cycling with the fitness.
One way or the other, people are shifting their gears towards the ancient mode of travelling, bicycles. This is for sure that reincarnation of the bicycles will make the people fit
Buying a bike is similar to purchasing a car. Buying a bike is not a matter that you should handle casually without proper research. A visit to the nearest bike shop will leave you confused because of the many options that are before you. The choices facing you often involve knowing the differences between commuting bikes and beach cruisers, comfort bikes, and mountain bikes, or hybrid bikes and road bikes. With such a wide selection of bikes in the market, you must know what to look for. There are times when it makes sense for you to buy an expensive bike and times when a cheaper bike would still give you an enjoyable biking experience.
Cheap is good too
The pricing component is not the only factor to use when determining whether to buy a cheaper or expensive bike. As stated earlier, a cheaper bike is capable of making you enjoy biking just as much as an expensive one can. At times, it makes sense for you to borrow a friend’s bike. While at it, ask as many questions as possible. Use the answers to improve your knowledge of bikes. The fact that a bike costs $5,000 does not make it better in all components than one whose price is less than $500. The ability to enjoy your biking experience depends on finding a bike that suits and fits you perfectly.
Good bikes are available at great discounts
Visit discount stores such as Wal-Mart and Target to buy some bikes at cheaper rates. Check the classifieds for information on used bikes, which can be just as effective at giving you an enjoyable experience. Many cheaper bikes feature cheaper components that have a tendency of falling off or breaking down after a short time. Many cheap bikes are heavier thus, making it harder for you to cycle them over long distances. In this regard, spending a little money on such bikes would be a bad decision and ensure that your biking experience is never something worth celebrating or narrating to anyone. You can find great deals and detailed reviews on bikes and other things all over the internet so just do a quick search and you’ll find plenty. You can also find some information regarding the CDPAP as well.
Choose a bike for specific conditions
Each bike is good for specific conditions. For example, the road bike is ideal for people who wish to embark on long rides along the pavements. Mountain bikes are the preferences of riders who are enthusiastic about off-road riding on tough terrains or single-track trails. Cruiser bikes, on the other hand, will give you the time of your life during beach riding. A commuter bike is incomparable when you need a bike for commuting to and from work. A fixie is ideal for the fun-loving rider. Therefore, price is not a factor in such cases. What you need is to choose a bike that is perfect for the purpose for which you need it.
Instead of focusing on price, learn how to identify a good bike. Factors worth using when buying a bike include materials, workmanship, fit, Force Balance Technique and components. If the expensive bike is worth the money, buy it. If a cheap bike gives you the best value for your money, buy it. In the biking world, an expensive bike does not guarantee quality, comfortable or painless experience. An expensive bike might be slower and uncomfortable. Nonetheless, buy the expensive bike if you have the money for it. Do not forget to maintain your bike properly to ensure it continues serving you well.
Lifting weights has numerous benefits. For one, you don’t have to go visit the Best Plastic Surgeons in Tijuana to look your best, just do some work in the gym. It helps you to maintain the proper weight for good. It is ideal for protecting the health of your bones and muscle mass. Weight training makes you a stronger and fitter rider. With weight training, you will succeed in making your body mechanics better. What is more, weight lifting gives your body the ability to prevent diseases. As a biker, you need all the help you can get. In addition to these, weight training gives your muscles the ability to fight and eradicate excess fat.
So, how is the weight training effective at making you a better rider?
Riding bikes make you fit
First, it is worth pointing something out. Riding a bicycle is capable of turning you into one of the fittest individuals around. As long as you ride your bike religiously, you will have no trouble being a fit person without necessarily incorporating any other form of exercise. Many pro riders have benefited greatly from weight training. They use any spare moment to go to the gym for weight training. These riders have realized the crucial role that weight training plays in improving efficiency.
One thing to keep in mind is a keto diet is a great thing to do when you start weight training and it’s something we have used to get great results. If you are interested in learning more about keto and other keto related things then visit www.shortcuttoketosis.com/bulletproof-brain-octane-oil-review.
Another benefit to a keto diet is that it has actually been proven to help you have healther teeth along with a healthier body. Which means you don’t have to go visit your Village Mall Dentists near as much anylonger.
Check if weight training is good for you
Weight training produces amazing results in some riders more than in others. For example, it works best for people who engage in cycling as a recreational activity. On the other hand, professional cyclists who are in this sport to compete with others must embrace and incorporate weight training in their daily routines. The pro cyclists need anything that not only improves their performance, but also reduces the risk of injuries. In many ways, weight training is a form of cross training that cyclists need to take their abilities to the next level.
With proper weight training on board, you will soon see a significant improvement in force development. The aforementioned improved efficiency aside, you will also see a significant rise in cycling economy. Furthermore, you will take more time to feel any hint of exhaustion, which is great news when you are competing with other cyclists for top honors. Master cyclists and middle-aged riders are the biggest beneficiaries of weight training. Torque production improves significantly, as you continue taking part in weight training.
Weight training improves your muscles
Weight training is great at improving specific groups of muscles. Remember, your skills as a cyclist depends on how you perform in the three phases of a complete cycling action – pushing, upstroke and downstroke. The muscles you need to perform these actions are anterior shin muscles, calf muscles, hamstrings, gluteus maximus, and quadriceps. As long as you focus your weight training on these groups of muscles, your body will respond accordingly; thus, making you a better cyclist.
In summary, what this proves is that weight training can make you a better rider or cyclist. This form of training improves not only the core, but also upper body. It strengthens the muscles in your arms, hands, shoulders and trunk that are mandatory for a proper cycling experience. Weight training is not mandatory. You can continue cycling successfully without going to the gym for weight training. Nonetheless, there is no harm in taking part in this form of training if you hope to be a top and highly competitive cyclist.
There’s a long list of reasons you should include yoga in your fitness regimen. Not only is it a stress-reliever, but it’s also a surefire way to build strength, tone up, and increase flexibility and balance. Up the intensity (read: flow faster), and it can even count as a cardio. This workout from Jeanette Jenkins, celeb trainer of the Hollywood Trainer Club, incorporates twists, planks, and a vinyasa flow that helps tone your back—and legs and arms. (BTW, yoga can also ease back pain. Try these moves.) Ready to flow? Roll out your mat and get om-ing.
blast the back fat workout
How it works: Grab a yoga mat or find a soft surface to practice on (like sand). Complete the indicated number of reps for each move. For a demo of each pose, watch the video of Jeanette above.
Chair Pose with Arm Rotation
A. Squat into chair pose with feet together, arms overhead.
B. Keeping knees bent, circle arms backward and hinge torso forward to touch fingertips to ground.
C. Stand, reaching arms above head.
Do 8 reps.
Chair Pose with Twist
A. Squat with feet together, arms in prayer position.
B. Draw navel into spine and twist to bring right elbow outside left knee.
Hold for about 3 breaths on each side.
Alternating Side Plank
A. Start in high plank position.
B. Lift left hand and roll onto the outside of the right foot to shift into right side plank.
C. Return to high plank, then lift right hand and roll onto the outside of the left foot to shift in left side plank.
D. Return to start.
Do 8 reps.
A. Start on all fours in tabletop position with a neutral spine.
B. Exhale and draw belly button to spine while rounding back and drawing chin toward chest.
C. Inhale and arch back, lifting tailbone and crown of the head towards the sky.
Do 8 reps.
A. Start on all fours, right leg reaching straight behind you, left arm straight ahead.
B. Crunch left elbow to right knee.
Do 8 to 10 reps, then hold with opposite arm and leg extended for 8 to 10 breaths on each side.
Vinyasa: Plank, Chaturanga, Upward Dog to Downward Dog
A. Start in high plank position.
B. Lower body halfway to the ground, elbows tight by sides, engaging core to keep the body in a straight line (chaturanga).
C. Shift weight forward, flip onto tops of feet and straighten arms, lifting chest up and the crown of the head toward the sky. Knees should hover off the floor (upward dog).
D. Shift hips up and back, forming an upside-down “V” shape (downward dog).
E. Shift weight forward over hands to return to start.
The bosu ball may look a little odd, but this half-platform, half-exercise-ball hybrid is a great tool to switch up your typical routine. It basically takes some of your favorite moves — planks, burpees and lunges, for starters — and makes them that much more challenging by adding in a balance component and waking up your muscle stabilizers. Plus, it gives you a better range of motion, so you can try more challenging exercises as you become stronger.
To get you started, Hannah Davis, C.S.C.S., developed this beginner-friendly bosu ball workout. Not only does it give you a full-body blast, but you’ll be out the door in under 15 minutes. Here we go!
beginner bosu ball workout
How it works: Grab some space and perform these exercises in order for the recommended rep range. Do 2 to 3 rounds of these bosu ball exercises.
A. Stand with feet at hip-width distance holding bosu (platform) flat side to chest. Hinge forward at hips; bring bosu down to the floor.
B. Jump back into plank position with shoulders over wrists, and perform a push-up.
C. Jump both feet back in, stand, and press bosu up overhead for 1 rep. Do 10 reps.
Note: To make this exercise easier, you can step back instead of jumping, and/or drop to your knees for a modified push-up.
A. With the round side of the bosu facing up, place right foot on the center of the bosu, keeping left foot on the ground to the left of the ball.
B. Jump, and replace the right foot with the left foot, landing with your right foot to the right of the bosu ball for 1 rep.
C. Quickly repeat, jumping side-to-side for 20 reps.
A. Start in forearm plank on bosu ball, round side up. One hand at a time, push yourself up to a high plank position.
B. Return back down to forearm plank for 1 rep.
C. Do 15 reps, alternating your lead hand each time.
A. Stand with feet together about a foot in front of the bosu, round side up. Lunge back with right foot landing in center of bosu.
B. Lower into lunge, bringing right knee close to ground. Lift back up for 1 rep. Do 10 reps per leg.
Note: To make this exercise more difficult, hold a dumbbell in each hand.
A. Start in a high plank with both feet balancing on the center of the bosu, flat side up.
B. Engaging your core, lift your right foot up and tap it to the side of the bosu.
C. Return to start for 1 rep. Do 20 reps, alternating sides.
A. Start on your back with right foot on the bosu, round side up. Your left leg should be extended straight up in the air.
B. Push through right heel to lift glutes into air. Lower back to start for 1 rep.
C. Do 10 reps on right side; repeat on opposte side.
In case you didn’t know, you can’t really celebrate Cinco de Mayo without indulging in a cold, refreshing margarita. Typically they’re tequila-based, but this recipe from GEM&BOLT uses mezcal to serve up a smoky twist on the classic. Made from 100-percent agave, GEM&BOLT’s mezcal is distilled with a super herb called damiana, which is used in lieu of triple sec (also found in a regular margarita). And since we’re all about getting health benefits on a buzz, we say don’t shy away from a pinch of turmeric. Adding the spice gives this drink an anti-inflammatory boost, as well as a spicy-sweet flavor. (Once you fall in love with this drink, you’ll want to add turmeric to anything and everything. Try these healthy recipes that contain the flavorful spice.)
- 2 oz. GEM&BOLT Mezcal
- 1 oz. lime juice
- .05 oz. orange juice
- .05 oz. turmeric root juice
- .05 oz. raw agave
For reasons that remain unclear, mythical creatures are all the rage right now. Maybe it all started with the rainbow makeup looks of the unicorn craze. Or perhaps it was the resurgence of Lisa Frank products that set us into a frenzy. Whatever it was, the trend has now spilled over to food and drinks, fueling the Instagram success of Starbuck’s Unicorn Frappuccino, along with its off-menu mermaid, narwhal, and dragon spin-offs.
But the coffee chain isn’t the only one whipping up delicious drinks. People are now making magical-looking sips right at home — and it’s about time you do, too. Introducing: Mermaid Lemonade. It’s a recipe from The Glowing Fridge, and the colorful concoction tastes just as delicious as it looks. Plus, it’s got a health booster hiding inside. That Caribbean-blue shade comes from spirulina powder, an algae filled with vitamins, minerals, and antioxidants. (It can even help tame allergies thanks to its anti-inflammatory properties.) There’s also coconut vinegar, which has similar health benefits to apple cider vinegar. (PS: See what happened to one woman who tried an apple cider vinegar cleanse.)
So if you’re ready to infuse a little magic into your life, try this lemonade recipe. Just don’t be surprised if it becomes your go-to summer sip.
- 3 cups filtered water
- 1/2 lemon, juiced
- 1 tablespoon coconut vinegar (or apple cider vinegar)
- 1-2 teaspoons maple syrup, optional (or agave nectar)
- 1/8-1/4 teaspoon spirulina powder
- Handful of ice cubes