Exercise to Overcome Addiction

The link between exercise and better overall health is firmly established, and today doctors often encourage patients to incorporate physical activities in the treatment of many medical conditions. The link between exercise and mental health is also well-known but is often overlooked anyway. The connection between mental health and physical health goes both ways: When a person feels stress, the body experiences physical fatigue and wear-and-tear. When a body is healthy and fit, the person experiences elevated moods. Part of the reason for this is the production of endorphins during exercise.

The Link Between Exercise and Well-being

Some facts about this relationship are clear:

  • Aerobic exercise reduces tension, improves sleep, and increases self-esteem.
  • Just five minutes of exercise stimulates anti-anxiety changes in the body.
  • A 10-minute walk could lead to several hours of relief from a depressed mood.
  • Exercise stimulates processes in the brain that increase the ability to deal with stress.
  • Physically active people show lower levels of anxiety than sedentary people.

With plenty of research to back up the idea that exercise, or basically any regular physical activity, can powerfully affect a person’s mood and overall well-being, it isn’t surprising that many therapists recommend exercise as part of their therapy and treatment.

Treating Depression With Exercise

For some clients, therapists have found that regular exercise is as effective as medication in treating the symptoms of depression. This doesn’t mean people should quit taking their medications, but it should encourage them to add twenty minutes to an hour of activity in their daily routines. As with all types of therapy, exercise may be more effective for one person than for another.

Physical Healing and Repair

For those clients who have the added issues of drug or alcohol dependency, regular exercise is an important tool for repairing the physical and emotional damage the body has experienced. Many medications, both prescription and illegal, affect the body’s systems, including a person’s ability to be satisfied or happy. Exercise may improve and repair the body’s systems, including brain chemistry.

Exercise as an Element of Addiction Treatment

Addiction is a chronic condition. The substances involved affect the structure of the brain and lead to many unhealthy behaviors. While working to overcome these conditions, individuals need to develop new habits to replace the behaviors that support substance abuse. One very positive option is exercise (or physical activity.)

As already discussed, this new behavior has benefits including repair to brain chemistry, improved sleep and mood, and improvements in overall well-being. However, regular physical activities provide several other vital advantages, including distractions from cravings and reductions of other medical conditions that exacerbate addictions.

Health care providers and therapists are using treatment methods that combine exercise with other recovery practices. For example, the addict 2 athlete program focuses on balance in areas such as health, recreation, diet, and exercise, eliminating and replacing addictive attributes with “things of greater value.”

Exercise Is For Everyone

Anyone, with or without an addiction to face, should add exercise to their daily routine. From taking a short walk during lunch to training to compete in an athletic event, daily exercise has long term benefits. For those who are working to change their current lifestyle, adding a few minutes of physical activity to each day could significantly improve their chances.

Making Fitness your Hobby – The Jack LaLanne Way

Jack LaLanne was considered by many to represent the gold standard of natural fitness. All his adult life he espoused a philosophy of health and fitness based on exercise and diet alone, shunning gimmicks and pharmaceutical enhancement. He lived to the age of 96.

Although fitness was his passion and his profession (he once set a record by towing 70 boats one mile at age 70!), he spoke to the average person who didn’t have time to pursue excellence in physical accomplishment. He wasn’t a professional athlete even though he maintained the fitness of one long past age 70.

Here are a few of his habits.

Natural foods

LaLanne often said, “If man made it, don’t eat it.” He would commonly eat only food he prepared himself from ingredients he knew. Even though he and his wife ate out almost every night, he would give explicit instructions to the chef to be sure nothing unhealthy got into his food.

It’s good to remember that diet is what you eat, not what you don’t. If people would think more about eating the right stuff instead of just avoiding bad foods, they would be healthier. That’s what Jack did.

Protein

Jack’s diet was mostly meat and vegetables. He would eat some protein at each meal and usually ate fruits early in the day and vegetables later. An active person can handle the extra sugar fruits contribute while benefiting from the vitamins, minerals, and antioxidants they contain.

He was a vegetarian for many years but gradually came to the realization that he did better with a little meat and some eggs in his diet. Jack was an early disciple of Paul Bragg, a popular naturopath and advocate of fasting.

Image by pixbay

Daily exercise

Jack LaLanne exercised every day. He believed that we don’t grow old from working too much but from exercising too little. Lack of movement leads to stiffness, pain, decreased flexibility, loss of mobility, depletion of lean body mass (muscle) and loss of calcium in the bones, or osteoporosis. All of these are the hallmarks of aging.

It’s easier to stay in shape than to get in shape. When you exercise intermittently or go on an intense program to get back in shape, you increase your chance of injury, which will keep you from exercising. Jack worked out for two hours a day, every day, but a normal person needs much less to see significant results.

Jack’s routine started at 4:00 am with an hour of weight training followed by an hour in the pool. This got exercise out of the way early so his workday was free from excuses for not working out. He ate ten raw vegetables a day and five or six pieces of fruit. He ate two meals a day with protein in both of them.

For most of us who may not have a gym and a pool in our own homes, the best solution is to find a reasonably priced fitness center which is open early and late. Check out 24 Hour Fitness prices as one example.

Refined sugar

Jack believed sugar to be the greatest threat to fitness for Americans, even worse than smoking. He attributed cutting out refined sugar at age 15, when he met Paul Bragg, to turning his life around, which until then had been characterized by severe behavioral problems (he once set his house on fire). He also avoided milk and coffee, though dairy products like protein-rich Greek yogurt and cheeses are fine for some people. It’s hard to find evidence that coffee is truly bad for people, despite its mild addictive properties

Save

How to Warm Up and Stretch to Avoid Injury

Warming up and stretching are two important aspects of exercise that many people forget about completely. In eagerness to get on with a workout and then finish, people often miss out these two essential components. However, you shouldn’t just do it any old how! There’s a right way and a wrong way to go about it, and studies suggest that stretching and jumping up and down before a workout, along with similar movements can decrease power and strength, not allowing a workout to reach its full potential. Here’s how to do it properly so you can avoid injury during your workout:

Warm Up First

To improve your range of motion and avoid injury, stretching is needed but you shouldn’t ever do it when your muscles are cold. You should always start any workout with a mild aerobic warm up to get blood to the tissue before you do any stretching at all.

Do a brisk walk, or jog slowly for about 5 minutes instead of stretching before your exercise. Your blood flow will then increase, helping to get your muscles ready for your workout.

Once you’ve warmed up, you can do dynamic stretches – not static stretches!

Dynamic Stretching

A dynamic stretch is a slow, controlled movement rather than staying still and holding a stretch. For example, you might do arm circles, hip rotations, yoga movements, walking, or jogging. The only other important thing to remember is that you need good form and technique to avoid injury.

Dynamic Stretching Examples

You can practice neck flexion and a dynamic stretch, rotating it and holding to the left/right. Also try side bends, half squats, leg swings, lunges, etc. Also try flexing, extending and rotating your…

  • Fingers
  • Wrists
  • Elbows
  • Shoulders
  • Neck
  • Trunk and shoulder blades
  • Hips
  • Knees
  • Ankles
  • Feet and toes

Static Stretching

Once you’ve finished your workout, you can move on to static stretches. The majority of people think they should do a bit of static stretching before and then nothing after, but this is wrong! Static stretches after a workout will help to reduce injury and aches and pains by lengthening your muscles and improving your flexibility. Hold these stretches for about 30 seconds for maximum effect.

Painful Stretching

You should never, ever stretch to the point of it being painful. You definitely don’t want pain when you’re doing dynamic stretching, as it should be very gentle to begin with. When it’s time to stretch afterwards, you can allow slight discomfort to improve your flexibility. However, if you find it too painful, your muscles are probably contracting to protect themselves and this will hinder your progress. If you’re still in pain after exercising regardless of the fact you’re following this advice, you may find that you have a condition like osteoarthritis that needs addressing.

It’s important that anybody serious about becoming healthier through exercise practices these techniques in order to avoid injury. Rushing a workout by avoiding the proper techniques of stretching/warming up will only hinder your progress in the long run. Thanks for reading!

 

Exercise For Good Health

A lot of us not only want to be healthy inside but also outside. Of course all of us want to look great right? But how would you achieve this? Most people would spend thousands of money just to look beautiful and great but actually, the easiest and the simplest way to do this is through exercise. Sure you can exercise not only to feel good but also to look good. Basically our bodies are made to be used, so when we put our bodies to work with regular exercise, the possibilities are endless and the benefits of exercise are certainly very good for your health.

Exercise can be an important tool for managing everything from stress, healing injuries or even just to look great. Let’s learn more about the benefits of exercise for good health:

Regular exercise can help reduce the risk of heart disease, stroke, high blood pressure, obesity etc. and of course it can improve one’s self confidence. Basically, experts recommend that you do 20-30 minutes of aerobic activity three or more times a week. Not all of us can do other exercises like bodybuilding, unless if you are a bodybuilder. You can do some type of muscle strengthening activity by lifting small weights and do some stretching at least twice a week.

If you have been inactive for a while, you may want to start with less strenuous activities such as walking, swimming and jogging. Starting at a slow pace will allow your body to adjust slowly and to avoid straining your body. Once your body is used to it, you can do more strenuous activity. Always remember when you start to exercise, do it at a slow pace so your body can adjust. A lot of people are becoming very conscious on how they look and they are willing to do anything to look good. You have the option to choose from exercise books, cds, gym sessions, programs such as aerobics and yoga and the best thing is you can do it in the privacy of your own home.

Regular physical activity reduces the risk of developing diseases that leads to illness and even worse death. Such diseases are diabetes, high blood pressure, cancer and heart problems. With regular exercise, it also helps control your weight and reduces it. It does not only prevent diseases to occur to your body but is also helps build and maintain healthy bones, muscles, and joints. Bottom line is it promotes psychological well-being.

Through dedication, hard work and determination of exercising, health and fitness can be achieved by all of us. Today, there are a lot of opportunities to take care of your health and exercise is just one way to live a healthy lifestyle. It’s all up to you if you want to feel great and be healthy or suffer from all kinds of diseases and live a short life.

Diabetics Exercise Caution!

If you have diabetes , it is important to begin and maintain an exercise routine. A doctor must first rate for symptoms that could be aggravated by certain activities . It could also be a cardiac stress test .

Why Exercise ?
Exercise is part of a well-established health regimen for people with diabetes. Dr. Ronald J. Sigal , the . , The long -term trends in disease studies, reports in a 2004 article that diabetes care increased activity with longer life , improved lung function and reduced accumulation of dangerous belly fat coating the connected Sigal defines “increased activity” as equivalent effort walk briskly for about two hours and fifteen minutes per week.

Increased activity also lowers bad cholesterol , increases good cholesterol , stabilizes blood pressure, improves the effectiveness of insulin, improves mood and boosts self-confidence .

When is it safe to exercise?
Managing your blood sugar is crucial for a safe exercise plan. You should check it before , during and after your session . A test 30 minutes before you plan to start is to indicate whether exercise is safe. If your blood sugar level falls below 100mg/dL , try a piece of fresh fruit or whole grain crackers , but do not exercise until it reaches the range 100 to 250mg/dl . Blood sugar over 300mg/dl is increased too high for the exercise. Symptoms of high blood sugar ( hyperglycemia ) include: excessive thirst , frequent urination , blurred vision, and dry skin. You do not need to exercise in this case , because your blood sugar levels could escalate further . You might be able to reduce your sugar with prescribed medications . Consistent adherence to your exercise plan to lower blood sugar levels over time contribute .

During the exercise , the symptoms of hypoglycemia , a blood glucose level of 70mg/dl or lower to see . If you feel insecure , nervous, irritable or confused , if you develop a tremor of the hand , or if your skin is cold and moist, stop exercising . Take glucose, drinking four ounces of fruit juice or sugared soda, or eat several pieces of candy. Check your glucose in 15 minutes. Have another snack if necessary. Repeat the process until your blood sugar levels over 70mg/dl . You can exercise again , if your blood sugar is stable. Continue to monitor closely for several hours after you finish .

Protect your feet !
You must also take special care of your feet when you exercise. If you have reduced feeling in the toes and feet , and / or poor circulation , you are particularly vulnerable to injury and infection. It is therefore important to choose the right shoes. A protective exercise shoe has plenty of toe room, a detachable , flexible insole, a sole that cushions the ball of the foot, and a stabilizing , solid heel. Since exercise is an additional burden for the feet , you need to be vigilant for signs of injury. Have daily checks for cuts , sores , swelling, and infected nails , both before and following exercise. Wiggle your toes five minutes sessions , once before and once after training. If your feet are affected by neuropathy, try sedentary activity . Chair -based stretching and strengthening exercises increases everyday functioning , and in some cases sit exercise leads to increased activity .

Exercise Caution When Learning Stocks By Listening To Experts

With indices looks better this year, has a pretty simple thing to think about it a flood of inexperienced people who is learning shares. Far from it !

These people have to listen to probably buy the basic rant of shares when they are cheap and can get top dollar sell high. It seems that there is always a steady stream of people looking to get into the market .

Certainly is an early step of beginning investor to learn how to buy stocks. Necessarily what follows to find out the best stocks to buy .

What are good sources of information and reasoned opinion ?

Stock tips are found in newspapers and magazines, on television and radio programs , as well as on the Internet. Often they are by an adjective , as the best way forward , worst, riskiest , most secure and on and on . Opinions just seem to multiply.

An important question is whether the shares learning by listening to all these comments is the best way to go . It is very doubtful !

Financial shows on television often at home or in the office Top Analysts offer to get their opinions. You may be asked to analyze a certain stock or segment of the shares. You can even offer a good choice.

Some observers have come to the conclusion that these experts generally have a positive opinion about the stocks they be asked to opine on.They comment that it is a rare opportunity for an analyst to say , he or she would not touch a particular stock or is this the time for investment is not at the moment.

Analysts are often a sister company and do not want to appear to be negative . This can have a negative impact on the business.

So the name of the game is likely to paint a rosy picture . Sure, they say, the market can be very unattractive at the moment, but get in now and you will win , as the market goes up. They are less likely to fall for this argument if you learn stocks are the way to go .

The best practice for beginners is to go slow and take everything you hear with a grain of salt. Shares learning is by no means a simple and quick affair. But until you gain the knowledge to do more than think twice before spending your hard earned money , some experts .

Insulin Altenpflege Es gibt viele verschiedene Arten von Insulin für die Altenpflege. Die vielen Insulintypen wirken sehr unterschiedlich. In der Altenpflege ist es wichtig, das richtige Insulin zu verabreichen.