Can I Work Out With An Injury?
An injury can put your workout program on tilt. People in Houston, TX, often believe that rest and avoiding exercise is the best solution for healing or whether modifying their workout to accommodate the injury is okay. The good news is that exercise helps injuries heal. There’s no reason not to do it. You won’t want to run on a broken ankle, but that doesn’t mean you can’t sit and lift weights. If you sprained your wrist, it shouldn’t stop you from walking, running, or doing squats. Be more mindful of the muscles you use when you workout with an injury, but it’s worth it.
Assess the injury and the location.
If you have an injury to your chest or abdomen that requires medical treatment, check with your healthcare professional first before doing any exercise. You may be able to take walks to boost healing. For injuries to your limbs, work the muscles that aren’t injured and don’t work those that are. Plan an upper-body workout if you have an injured ankle or a lower-body workout with an injured arm.
You don’t have to give up exercising that area of the body.
If you have a leg injury on one leg, you can still work the other leg. The same is true for your arms. People used to believe that working the opposite side of the injury would cause a noticeable difference in muscle development. The exact opposite is true. New studies show that if one leg or arm is injured and you work the other side using exercises that elongate the muscle—eccentric exercises, it benefits both sides. It slows the muscle wasting on the injured side while helping you maintain muscle strength on the uninjured arm or leg.
If you can’t get out of a chair or bed, you still can’t exercise.
If you can move, you can exercise, even if you can’t get out of bed. You can move your arms above your head, do stretches, and mini leg lifts. Keeping your body moving helps prevent muscle wasting and keeps the joints lubricated. You can maintain grip using a tennis ball, do light lifting both seated and laying or do arm exercises while sitting in a chair. Pilots and astronauts squeeze a tennis ball to keep their blood pressure from dropping. Studies found that the same activity done for a long time helped lower blood pressure by adapting the body and allowing for a larger release of nitric oxide.
- Increasing circulation should be your primary goal, regardless of where your injury is. You may only be able to do small things, but each movement counts and helps you make bigger gains.
- Pace yourself. Don’t move the injured area too much once given the okay. Always do warm-up and cool-down exercises before starting any workout.
- Always check with your healthcare professional before doing isometrics, especially if you have high blood pressure.
- If you have a cast and do pool exercises, make sure your cast is designed for use in water or a cast cover.
For more information, contact us today at Rising Fitness Gym
One of the many benefits of outdoor workouts is avoiding pollution. It’s also one of the dangers. Pollution can trigger respiratory disease and allergies. On average, air quality is better outdoors and less polluted than indoors. Indoor air pollutants are two to five times more than they are outside. The more greenery you have, the less prone you’ll be to respiratory disease. The more greenery there is, the better the air quality. The danger arises when air quality outside is poor. Air quality alerts tend to occur in crowded cities with less greenery.
Mindfulness is an awareness of the present moment, leaving the past in the past and not fretting on the future. Many yoga exercises and breathing techniques promote mindfulness. Those poses—asanas—and techniques also build strength, flexibility, balance, and endurance. The physical movements during yoga provide the same benefits as all exercises. Increasing focus and relaxation improve brain functioning.
Whether bedridden, chairbound, or using crutches, reduced mobility doesn’t eliminate the need to exercise. Reduced mobility can be due to frailty, balance issues, or other physical problems. It doesn’t why you have limited movement, exercising is vital. If the situation is temporary, maintaining your endurance and muscle mass speeds recovery and back to your active lifestyle. Whether temporary or permanent, exercise helps you stay healthier and improves your endurance and self-reliance. Never start an exercise program without checking with your healthcare professional.
Eggs are an inexpensive source of protein and chock-full of nutrients. Go to any restaurant in Houston, TX, and you’ll find a variety of egg dishes on the menu. They’re nutrient-dense and low-calorie. You can eat them at every meal. Unfortunately, eggs suffer from bad PR and inaccurate science. There are myths about the dangers of eating too many eggs and how they negatively affect your health. Nothing could be further from the truth.
Food journals are helpful in several situations. If you’re trying to shed a few extra pounds, it can be eye-opening. You’ll be more aware of what you eat and when you eat so you can take steps to prevent it. If you’re constantly having digestive issues or other health issues and the doctors are stumped, a food journal can help. Add extra information to get the results, such as how you feel. You can make your food journal simple with just the food you eat.
Eating after 8 pm has always been discouraged by healthcare professionals in Houston, TX. There are valid reasons. Another school of thought says having a snack later in the evening or before bed might be beneficial. Some people need the boost from eating carbs before bedtime, or they can’t sleep. That doesn’t mean eating a big meal, just something light. It’s a survival instinct. If our distant ancestors had an empty stomach, they stayed awake to hunt for food so they didn’t starve. Eating a snack can avoid insomnia.
Who doesn’t love dessert? Some people would start their meal with dessert to make sure they have room for it. Others have a dessert with every meal. Having a dessert can be part of a healthy eating plan and even part of a diet. You have to stick with the accepted portion size. If you’re eating cake, 1/12th of the cake, not the whole cake, is the right portion. Make your dessert lower in calories, such as eating fresh fruit sorbet instead of a mud pie or brownie sundae.
Historically, women have worked in the fields and at other difficult manual labor tasks when pregnant. They had no choice. Their survival and their family’s survival depended on it. Was it safe? Many tasks they did were, even though we’d call them an intense workout, by today’s standards. They continued to do what they always did before they became pregnant, but we don’t live like that anymore. Doctors usually recommend you continue to exercise if you did it before pregnancy. If you’ve never exercised, start slowly and don’t push yourself. Taking the advice of your healthcare professional should be the top priority.
It’s more common to find people in Houston, TX, keeping a health journal as new people move in and the city grows. A health journal makes it easier to change doctors and is invaluable if something happens that you can’t communicate with others. Your medical history is ready for anyone who needs to know the information that might save your life. It can offer clues to identifying an elusive illness, by providing the symptoms you’ve experienced but might not remember during your visit.