Things you need to know about Workout

A lot of times people work out with the idea of losing weight. While losing weight is the point, weight should be lost the healthy way. A lot of times people tend to combine various ideas and opinions, from what they know, what they hear and what they read online and follow a combination of practices that may not always be right. A few things to keep in mind while working out are;

  • Unless you are an individual who works out regularly, do not rush into things. Take gradual steps and engage in light work outs first.
  • Make sure you warm up before and after the work out session
  • Drink plenty of water during your work out session. If you are training specifically for a marathon or so, supplement those fluids with electrolyte water.
  • Understand that your focus should not solely be on the end result. Work hard and smart towards reaching the goal, irrespective of how long it may take.
  • Listen to your body and the signs it may depict. Rigorous work out may harm the body if your body is not used to it. If you feel lethargic or weak, ensure to stop
  • Work out as per the weather conditions also, do not exert yourself much particularly during summer months in the UAE by spending too much time outdoors
  • Wear the right kind of clothing and shoes
  • If you are a beginner it is best to get consulted from a specialist to understand your body type and weight and then focus on a customized work out regime that suits your body.
  • Consume a balanced and healthy diet at all times. If you are hungry before a work out, eat a small pre-work out snack to give you the energy. However do not eat immediately after exercising and do not wait for too long either.
  • Beware of common injuries caused as a result of working out rigorously and take the necessary steps in case of need.

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Spinal Fusion Surgeries: Can Pedicle Screw Breach Cause Neurological Damage?

Spinal Fusion Surgery can help prevent back pain caused by degenerative disc disease, scoliosis, fractures, or infection of the spine. The vertebrae responsible for the motion that results in pain are joined and stabilized using wires, plates, or rods.
Pedicle screws are used to fix this instrumentation in place. They’re inserted into the anterior vertebrae via the bony lumbar pedicle.
Much like drilling a nail into a wall, inserting a pedicle screw can quickly go sideways. If the screw penetrates in the spinal canal, it could injure the nerves, and cause neurological damage.

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Patients Often Don’t Lose Significant Weight after Total Knee Replacement Surgery

Excess body weight leads to osteoarthritis (4 times the risk in Women & 5 times the risk in Men, Anderson J and Fleson DT. Am.J.Epidemiol. 1988;128:179-189.) and causes cartilage loss in the joints, swelling, pain, and stiffness, limiting the mobility of the patient. It even renders them incapable of exercises that help lose weight.

Knee replacement surgeries are considered helpful in reducing joint pain and improves function, especially in people who find it difficult to sit or move because of bad joints. However, whether or not patients lose weight after Total Knee Replacement (TKR) procedures, has been a matter of conflict for long. (more…)

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The role of Vitamin D in preserving health

Vitamin D is part of a group of fat-soluble vitamins which can be obtained from a few foods, sunlight and supplements. The main role of Vitamin D is to assist in the metabolism of Calcium and Phosphorus and also in mineralization of bones. Till now, different forms of Vitamin D have been discovered, namely Vitamin D1, D2, D3, D4 and D5 respectively.

Vitamin D Deficiency – Reduced dietary intake or inadequate exposure to sunlight can lead to a deficiency of Vitamin D in the human body. Some studies have defined deficiency as a serum 25-hydroxyvitamin D level of less than 20 ng per mL (50 nmol per L), and insufficiency is defined as a serum 25-hydroxyvitamin D level of 20 to 30 ng per mL (50 to 75 nmol per L). In case of insufficient Vitamin D levels, 25 hydroxy- cholecalciferol was brought to the kidney and thus the kidneys cannot respond naturally and they fail to connect with blood calcium. The levels of calcium phosphate crystals begin getting low and hence form less soft tissue in the body. Less calcium from the circulation also creates the bone releasing all available calcium, for normality of blood calcium level. The bones, as a result, turn soft and bendable. Calcium in the bone activates the action of the osteoclasts and works as a synthesizer to the bone as well. But Vitamin D deficiency can cause dematerialization the bone. Some significant symptoms are bone pain & soft bones, frequent bone fractures, bone deformities or growth retardation in children.

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Body Mechanics and Posture

Body mechanics is a term used to describe the ways we move as we go about our daily lives. It includes how we hold our bodies when we sit, stand, lift, carry, bend, and sleep. Poor body mechanics are often the cause of back problems. When we don’t move correctly and safely, the spine is subjected to abnormal stresses that over time can lead to degeneration of spinal structures like discs and joints, injury, and unnecessary wear and tear.

Standing
Millions of people spend a good deal of their time on their feet. Standing work, including bending, lifting, carrying and reaching can be tough on the back – especially if proper body mechanics are not being used. Use the following guidelines to minimize the risk of injury to your back when working while standing.

  • Avoid standing in one position for prolonged periods of time. Change your position as often as you can. This will not only help relieve stress on your spine, it also helps increase circulation and decrease muscle fatigue. When you can, stretch. Gentle stretching exercises during a break can help ease muscle tightness.
  • Make sure the surface you are standing on is firm and level.
  • If possible, lean on a solid support. This can help reduce fatigue during long periods of standing.

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