Do not take more than 10 minutes a day! You just need to dress comfortably and get a mat where the exercise. No excuses for not putting these back exercises into practice.

With more back muscles strengthened, combaters poor posture and, of course, feel that relieves pain.

Back Exercises

Exercise 1

Lie face down on a mat. Supports the palms of the hands, forearms and the balls of your feet as you look in the picture. Ask as if you push down the floor, lifting your toes, elbows and forearms so that your back is kept straight line from head to heels. Stay in position for 30 seconds and repeat up to 2 minutes.

Exercise 2

Lie on your back, face up. Supports the sole of the foot with the knee pointing upward. Contract your abdominals and extending the other leg in the air to about 15 cm above the floor. Hold it in that position for 5 seconds. Slowly lower the leg down keeping your hips steady. Do 10 to 15 repetitions, then switch legs.

Exercise 3

Get into “four legs” on a mat, knees bent at the waist level and the palms of his hands resting on the shoulder height. Extend your right arm forward and left leg extended back, like you see in the picture. Hold for 5 seconds. Then do it with the other arm and leg. Repeat 10 to 15 times.

Exercise 4

Lie on your back. Bend your legs so your thighs are at 90 degrees and lower legs parallel to the ground. Gently lower the right leg so the toes touch the ground. Return to starting position. Repeat with the other leg to complete 10 to 15 repetitions each.

Once you recognize the mistakes that can be committed, and you’ll correct them will surrender much better during physical activity.

What NOT to do during exercise

Exercising on an empty stomach

Many people believe that exercising without having eaten before is an effective technique to lose weight quickly. But not so: as the body did not receive the “fuel” needed, directly burn calories in muscle, not body fat. The recommendation is to eat something before exercising (not overeating just before) to have more energy during exercise and strengthen metabolism, which also means that our body will get used to burn more calories throughout the day.

Drinking big gulps of water

Drink water before, during and after exercise is essential to keep the body hydrated. You should drink between 29 and 177 cubic centimeters of water every 15-20 minutes, not all at once. Drink plenty of water drinks at one time can cause stomach pains, not forgetting to drink more water than usual can reach intoxicate, excessive moisture leads to low levels of sodium in the body, which can have dizziness, cramps and slurred speech.

Distribute your water bottle to drink so little, but less often each drink rather than several cubic centimeters at a time while exercising.

Always repeat the same exercise

While it is good to have an exercise routine to guide our training and adjust according to our needs, does not work long term. Meet the same set of exercises every day bored quickly and therefore lost the enthusiasm to practice physical activity consistently. Furthermore, there comes a time when your body adjusts and reaches a plateau, so you do not see more results. What’s more, to always do the same exercises you can injure yourself by repetitive strain.

In conclusion, be sure to combine a healthy dose of strength training with cardiovascular exercises varied to do a job well distributed throughout the body and thus able to notice a changing both your physical condition and the quality of your training … Plus it’s much more fun!

Exercising with pain or injury

Feel some small pain or discomfort during exercise is common. However, when pain becomes constant or different than usual is a sign that we should stop. You need to take a break and lower the intensity of exercise at least a couple of minutes to see if calm. If you continue, then take the days you think necessary to return to practice physical activity.

Exercise with dizziness or nausea

Health should be your first priority, at the slightest sign of stomach aches, extreme fatigue, blurred vision, tremors or discomfort, which can occur as a result of exhaustion, heat and dehydration, complete with exercise. Do not make more effort you can do during training.

But, of course, there must be a breakfast with some features. Here in closer you some tricks to have a healthier breakfast. Notes for the morning!

Consume protein

A perfect breakfast is one that gives us a good dose of protein to start the day with the utmost vigor. As he studied and published in the International Journal of Obesity Overweight people who ate two eggs for breakfast every day for two months, lost weight by 65% more than those who ate breakfast with the same amount of calories but a bread or any other food. Keep in mind that those who ate eggs were no changes in levels of cholesterol and triglycerides.

The head of research, Nikhil Dhurandhar, a professor at Louisiana State University, says that eating eggs for breakfast keeps you full longer and therefore, people who consumed it were not so hungry. Thus, not eat too much in the rest of the day. Is that a complete and nutritious breakfast is enough to lose weight easily.

Integra eggs in your breakfast! It is one of the richest foods in protein, nutritious and versatile in cooking. Also, does not provide as much cholesterol as it is believed, was what kept him “notorious” for a long time. How about scrambled eggs tomorrow?

Beware the Coffee

If you are a healthy person, continues the habit of coffee in the morning. Indeed, it is a beverage consumed in moderation has many benefits for health. However, things change if we are diabetic or obese, as one study found that drinking caffeinated coffee with low-sugar cereal in the morning raises blood sugar levels for several hours. In this way, avoid caffeinated coffee, you can replace it with skim milk or yogurt.

Amount

The more you eat at breakfast and less at other meals other day (lunch, snack and dinner) more likely you are to lose weight. Remember the phrase metaphorically explaining how we organize our eating habits: “Breakfast like a king, lunch like a prince, tea as a commoner and dinner like a beggar.”

Research by the University of Cambridge in England found that people who used to eat only 11% or less of their total daily calories at breakfast gained a pound more than those whose breakfast ate 22 to 50% of their calories to

In the past we’ve already learned how to relieve some pain or similar conditions. For example, when we saw the treatments for arthritis or when we learned the exercises for the Achilles tendon. To continue expanding our knowledge, now let’s see what it is and how to cure tendinitis.

What is tendinitis?

Tendinitis is inflammation or irritation of a tendon, which is the thick tissue that attach muscle to bone. When a tendon becomes inflamed, causing pain and discomfort in that area, especially in the joints.

This can occur in any tendon in the body, but usually occurs in the shoulders, elbows, wrists and heels. It is also very common for this to happen to athletes as a result of a forced movement and is often called:
- Tennis Elbow
- Golfer’s Elbow
- Pitcher’s shoulder
- Swimmer’s Shoulder
- Jumper’s knee
In severe cases the tendon can suffer major consequences and even break, before which will require surgery. However, in most cases surgery is not necessary since a good rest, physical therapy and some medication, recovery is very simple as shown below.

Symptoms of tendonitis

The symptoms of tendinitis occur constantly in the joints and where tendons attach muscles to bone. The three most common are:

Pain in that area to move the limb or the affected joint
Swelling
Muscle tenderness
How to treat tendinitis

A good rest

From the time when the first symptoms of tendinitis, avoid any physical exertion that can do work the injured tendon or the painful area. It is important to take a good rest and allow the body to recover. At least three weeks should not be activities that could force the area, especially sports.

Support in the area

Provide support to the area as a band, a brace or splint will keep the damaged region strong and protected. With this support will prevent any movement. There are many orthopedic devices may also be used as wrist, knee, ankle, etc. Which provide the necessary protection and compression.

Medication

It is likely that the doctor may prescribe some medications to treat tendonitis, especially anti-inflammatory and painkillers to relieve some pain. Most are used by oral consumption while there are various creams and lotions that work very well.

Physical therapy and exercise recovery

After about three weeks, the doctor will tell a series of exercises and physical therapy to regain mobility, agility and strength in the area. These exercises are very important to restore the proper functioning in the area and give tension to the tendons again after being inactive for so long.

Why not to d? Well, basically for training to be effective and complete, that is what we all seek when we train! Because these habits can cause us discomfort, pain and injury while you are exercising.

What not to do before training

Stretching cold

While it is essential to prepare the muscles before starting any exercise, stretching can not be done when our muscles are still cold, it can injure us and in addition, exercises will not have the expected results. What we do have to do? Well, there are several options:

On the one hand, you can warm up with 5 minutes of cardio exercises or light aerobics or slow start during the first 10 minutes if you are running, swimming or biking. The sports physical heating is very important, do not miss our specific advice on warm up exercises.

Overeating

Who do you think of eating a chocolate cake before going to the gym? Overeating or eating too “wrong” before doing any physical activity can be very harmful to our training. Can provoke cramps, feeling slowed down, which implies a workout underused. It is therefore important to monitor what foods consumed before exercise.

What you can eat before training are fresh fruit like an apple, watermelon, orange, raisins, wheat bread sandwiches, cereal with yogurt. Avoid fatty foods because they are slow digestion and could cause you an upset stomach during exercise.

Remember that to have the energy to exercise should not eat a lot right before, but healthy eating throughout the day and, of course, sleep well every night. Thus, we will be with the fuel for exercising properly.

Do not plan ahead

Many believe that working properly is to go to the gym 1 or 2 hours already. Error! For our training routine is effective and you can notice an evolution, you must plan each day, wondering what exercises or sports you practice, the intensity and duration, and propose goals for the future. For example, “for a week will do 100 crunches a day.” So next week will evolve with a new goal: “150 crunches a day.”

This will make your training effective, you will see results and, last but not least, will maximize your time and avoid falling into meaningless exercise routines.

Chocolate

Chocolate is good for many things as far as health is concerned, for example for our hair, but if you are a victim of migraines I recommend you get away from it, because it contains some compounds such as caffeine can make you a headache in ways unimaginable.

Processed meat

Processed meat is not a good option for those who suffer from migraines, and that is full of tyramine and other compounds that are used to keep the meat in good condition for longer. These compounds may increase your discomfort.

Olives

Olives are another food that we should reduce our food if we suffer from migraines. They are rich in tyramine, which can cause the worst pain in the head.

Yeast

Yeast is another ingredient to be avoided in our meals. Imagine the amount of food that people with migraines should avoid, well now multiply it a little more because most processed foods and semi preparations contain yeast. You can check in their ingredients.

Cheese

Among older the cheese contain more tyramine so remember that these products can bring serious problems if you consume too much. Anyway back to make clear that food does not affect all people equally.

Coffee, tea and cola

Most of these products we consume have a daily quota of caffeine. Caffeine is a mystery to scientists because they have not been able to decipher even if it is good or bad for the agencies, has its pros and cons, because both reactions have been before it.

Alcohol

We all know the problems associated with alcohol, but for people who suffer from migraine these problems can multiply. Many of alcoholic beverages that we consume have tyramine and beer, the drink taken, has yeast, so go drawing your conclusions.

Would you like to know, then, how to overcome it? Well, do not miss these tips on how to recover energy during the day. Follow them to energize and continue your activities in a better mood and availability.

Water, water and more water!

Of course, drinking water may be substituted fatigue obtainable, for example after a few hours asleep. However, I assure you that proper hydration helps tremendously to have more energy and consequently feel more alert, focused and mood during the day. Otherwise, if we are not sufficiently hydrated, we feel more fatigued, slow and with “cloudy head”. Drink at least 2 liters of water throughout the day and you will feel the momentum that gives your body.

Exercise regularly

Make physical activity a habit in your routine! The consequences will be entirely favorable. In addition to caring for your health, help you lose weight and get fit, regular exercise helps you sleep better every night, so you have more energy every day. What’s more, it keeps our body and mind active, far from overwhelming state of lethargy and listlessness that can cause us daily obligations. Register with a gym, playing sports, go for a walk instead of using a car, jump rope. Whatever it is, but get moving!

Change of environment

A quick change of environment is sometimes all you need to feel more energetic again. Can you close your eyes at the computer at the office? ¿Stuck in a book page that you have to study? Well, something as simple as going to the kitchen for a glass of water, look through the window or taking a walk 5 minutes down the aisle can help you make the click you need to continue.

Plan something fun

A bike ride through the park in the morning, lunch with friends, a trip to the mall in mid-afternoon … Thousands of plans you can build! Organizes time your hobbies or activities that you like on the agenda so as to interleave perfectly with your work schedule or duties. Doing what we enjoy most is undoubtedly a big push for a happier mood and productive. Tiredness forgotten!

Stretch

If you are tired or stressed office after working hours, stretch your arms and legs. In my humble personal experience, I promise that gives them results to clear and return to the activity we were doing a little more energy.

Prevention and early detection are very important weapons to fight cancer. Just notice any unusual or rare in our bodies we must see a doctor, not to panic, but to find out what it is and act quickly.

On February 4 marked the International Day of Struggle against cancer and, as we could not be out of this issue, we have to introduce today a list of possible symptoms of cancer in women. Of course, having them does not necessarily indicate the presence of the disease, although as always prevention is better than cure, is good to have in mind to monitor our health.

Weight loss

Having a sudden weight loss in a short time and without apparent cause, that is, without making the slightest effort to lose weight, can be a sign that revealed the presence of cancer cells in the body. The rapid weight loss is often unexplained symptom of cancer of the pancreas, stomach, esophagus or lung.

Mouth sores that do not heal

Do you have cold sores on the lips or gums more than 3 weeks? These minor injuries are common injuries in the oral cavity, but usually go away by themselves within a couple of days. If you notice that do not heal after 3 weeks is a sign that you should consult your doctor, especially if you smoke. It can be a serious irritation in the oral mucosa.

Fever

Most people with cancer experience elevated body temperature at some point, especially if the disease directly affects your immune system. Of course, a fever is a very common, the difference is when given repeatedly.

Strong abdominal discomfort

With strong abdominal discomfort we mean the pain and swelling in the abdomen, changes in habits (diarrhea or constipation) for no apparent reason, rectal bleeding or blood dark colored stool. These may be signs of bowel cancer.

Permanent Cough

Constant cough, and that is not relieved by more than two weeks, with or without expectoration, or symptoms such as hemoptysis (blood in the sputum) and hoarseness may indicate the presence of lung cancer. If you suffer, see your doctor urgently.

Changes in the skin

Change in color, spots that were not previously, the appearance of new moles or changes in moles that we had (learn how to spot a malignant mole following the link), skin lesions, itching, crusting or bleeding … These and other changes you notice in the skin is a sign that you should consult your dermatologist for skin cancer begins.

Leukoplakia

Leukoplakia is a disease that consists of white patches in the mouth or tongue usually caused by an irritation that comes from frequent infections, or snuff and alcohol consumption. If left untreated, can develop into oral cancer.

Unusual bleeding

Bleeding in the sputum of lung cancer can denote, in the stool, bowel or colon cancer in urine, bladder or kidney cancer, in the nipple, breast cancer, and abnormal vaginal bleeding, the endometrial (lining the womb) or cervix. Unusual bleeding somewhere in the body can be a sign of advanced cancer but also early, so I just notice this symptom see a doctor.

Thickening or lump in one breast

May occur for various reasons, so it is important to consult a physician to identify the problem. When it comes to cancer, prevention is better than cure, and in the case of breast cancer can be detected in time for this examination, annual mammography.

The most important thing regardless of the situation and insect bites we face is to keep calm and be as rational as possible in order to do clear thinking, acting quickly and effectively.

Identify the insect

Whenever possible, bites and notes at the time this happens, immediately identifies what type of insect is the aggressor. If we see the insect that attacked us and if possible, we can take note and describe the type of insect or better yet, whenever we have the possibility to capture the insect in some kind of container.

This is important because, in this way, the physician or practitioner to go to, you can easily identify the species and know how to act and what steps to take to remedy the situation more efficiently.

Remove the stinger

If the bug has bitten us has a sting, this will be taken to our skin. Availing of flat elements, for example, a credit card or some type of clamp, we must remove the stinger. Often there is embedded stinger and inject all their venom on us.

Sanitize the area

The next thing we do is sanitize the area of the bite, wash with soap and water or a disinfectant to prevent further damage in the area.

Use the right medicine

To a large extent, insect bites usually respond well to certain types of soda and water paste or aspirin with water. You can also use topical creams or ointments with pain, but we must always make sure this is right for the occasion.
After about 20 minutes we wash the area, give it air and allow to rest for a few minutes and then, if necessary, replace the product.

There are some myths about what to put in the area after suffering a bite, for example, putting nail polish on the bite, something that clearly will not work. Take risks and try not to use products that have clearly defined pitting function.

Soothe the area with cold

When the area painful or itchy, you can seek relief through the cold, with cool, wet washcloth or some ice.

Oral Medications

To relieve pain, can also be implemented antihistamine oral medication. With prior consultation and training to a doctor or pharmacist will suffice.

Prevent infection

After the bite has healed, it is also important to try to avoid an infection in the area. It is therefore advisable to keep the area properly sanitized and free from harmful bacteria. We may use antibacterial soaps and creams.

Be aware of symptoms

Case of any abnormal symptoms such as fever, dizziness, vomiting, lightheadedness, or whatever you identify as unusual, it is important to go for medical professional help immediately.

Asthma

As said earlier, asthma is a chronic disease of the airways characterized by inflammation of the same. In an asthma attack, muscles surrounding the airways become tight or produce excess mucus, after which the tracks are inflamed causing difficulties in the proper air passage.

The different types of asthma are determined by their different triggers and causes, for example, direct and prolonged exposure to inappropriate environments spaces with very cold or humid environments as well as allergens and factors in patients with hyper-reactive level, the practice of exercises, sports or some type of effort.

Asthma in children

A disease such as asthma in children can be dangerous and worrisome not only for parents but can also be very uncomfortable both physically and psychologically for children who suffer from it.

It is a disease which, obviously, there is nothing to be ashamed and it is important to clarify this to children, because after being a disease that often prevents the kids play sports, exercise or physical exertion normally. They are often excluded from activities (which incidentally are the most widely enjoyed as a child) and other children unfortunately can use this as a joke.

For children it is difficult to understand chronic disease such as asthma, keep your treatment with prescribed medication and understand its operation, it is also important that the child will always explain what the disease is treated, how the medication and effect does the inhaler and especially what to do in a crisis, both he and his closest friends.

Remember that the more information and the child knows about the disease and how to recognize a crisis, less risk is run. Explain that asthma can be induced by both physical exertion and exposure to certain environments and allergens (like pollen of some flowers, some animal hair, dust, etc. So you can prevent or control how far.

We should not punish the child and depriving them of situations, games, or locations. While it is a disease that must be maintained with the correct information and education about these situations and the use of the inhaler, the child learn what things do and what not and so enjoy a perfectly normal childhood.

The most important precautions

Like many children, I myself suffer from some type of asthma that never stopped me from enjoying my childhood and I remember well my mother always took all necessary precautions for any case doing all the things we saw before, but precautions were even greater when it was under his care, for example, in school.

He always carried a small notebook with me all indications, the only medications she could take and the determination that the doctor had said that no, the number of multiple contacts like my parents and doctor, and always my inhaler.

It is also important, always check that the inhaler is at least 1 / 4 of its content or better yet, have a spare always. Finally, some mothers also use a necklace or some kind of signal that indicates the condition of the child.