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Tips For Kids to Safe Diwali Celebrations With Fireworks

Diwali the festival of lights brings fun and togetherness. For children fireworks new clothes and sweets make this festival the most eagerly awaited of the year.

Unfortunately injuries from fireworks spoil the fun for many families and though Diwali is a holiday for most of us fire departments and hospitals around the country are on constant alert to tackle the various mishaps.Each year brings a fresh crop of cases involving loss of eyesight and serious burns and injuries caused by fireworks. Most of these cases involve children.Freak accidents invariably occur when kids are allowed to play with fireworks unattended. The most common reason is wrong handling of fireworks.Parents need to take some precautions to avoid such tragedies. For instance it is extremely important to know the difference between a legal consumer firework and a dangerous explosive device.

The latter can cause serious injury or even death. Both parents and their children need to stay away from anything that is not clearly labeled and does not display the manufacturers name and instructions for proper use.Fundamentally children must understand that fireworks are not toys that they burn at approximately the same temperature as a household match and that they can ignite clothes and cause burns and injuries if used improperly.

Parents must never allow young children to handle fireworks without close adult supervision. Even seemingly harmless sparklers and ‘flower pots can be dangerous for very young kids especially to those under age five.Most of these and similar nonexplosive fireworks can create havoc if lighted in busy areas. Rockets can shoot off into non intended directions to injure people and even enter homes to set things inside on fire.

Fireworks Safety Tips For Kids

We often do not realize the potential danger and therefore ignore even the most rudimentary precautions. Caution and proper care can ensure a safe and fulfilled Diwali – it all boils down to a few simple dos and dont’s.

Never allow your kids to play with fireworks unattended

DO

1. Supervise children while they light fireworks

2. Make them light fireworks outside the house

3. Have them hold sparklers away from the body

4. Keep ‘flower pots and ‘chakras on even flat ground while lighting them

5. Have them light up rockets only on open ground

6. Ensure proper distance from the fireworks away at a distance while they are lighting them

7. Make sure they are wearing closed footwear and closefitting clothes of thick material instead of loose or flowing garments while lighting fireworks

8. Keep a water bucket and burn ointment or aloe vera gel handy

9. Check the area before igniting fireworks to ensure that no inflammable materials are near

10. Ensure they light only one firework at a time

11. Discard used fireworks in a bucket of water

DONT

1. Let them bend over fireworks while lighting them or approach them if in doubt about whether they are live or not

2. Let them light fireworks while holding them in hand

3. Let them keep extra fireworks in pockets

4. Let them wear Nylon clothes – cotton is safest while lighting crackers

5. Let them try to light used fireworks

6. Let them light firecrackers with a matchstick but rather a candle of agarbatti this ensures sufficient distance between their hands and the cracker

7. Let them use fireworks indoors

8. Let them put fireworks into any container before lighting them up

9. Let them mix anything with the contents of fireworks or make fireworks at home

10. Let them ignite aerial fireworks where overhead obstruction trees wires etc. or even heavy wind exist

11. Let them throw or point fireworks at other people

Finally Diwali is a family festival. It should be a source of joy for everyone including kids. But these small but important steps can ensure that the Festival of Lights does not bring darkness into your lives.

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Neurological disorders are the group of diseases that affect the brain, the spine and the various nerves that connect them both. While there are more than 600 types of neurological diseases that are recognized by the medical world, there are some that are really common and occur more frequently.

1. Alzheimer’s

The most common neurological disorder is definitely Alzheimer’s, with a large number of senior citizens being diagnosed with the same each year, all over the world. Also known as AD, Alzheimer’s disease is a type of neuro degenerative disease, which means that while it starts off slow, the condition really worsens with time. While the time it takes to move from the first stage to the really bad one can vary from person to person, the average life expectancy after the diagnosis is about 3 to 9 years.

Symptoms

  • Short term memory loss, or problems in remembering regular things
  • Difficulty in speaking
  • Sudden mood swings
  • Unable to remember places or directions
  • Starting something but forgetting to complete the same
  • Not able to take care of self

2. Migraine

While you may not think of migraine as a neurological disease, it is a very common condition that affects a lot of people, and almost three times the number of women as men. Migraine is a condition where you feel a throbbing in one part of the head or extreme pain and pulsing. It is a type of extreme sensitivity towards loud noises and harsh lights that can cause severe headaches along with other symptoms. In many cases, patients are able to understand when a migraine is about to begin, as there is almost always a difficulty in vision. It mostly affects one part of the head and can last from an hour to as long as 72 hours!

Symptoms

  • Light or severe sensitivity to light
  • Nausea
  • Throbbing pain in one part of the head or at the temples
  • Difficulty in vision
  • Vision going black
  • Seeing blurry or seeing lines in vision
  • Severe sensitivity to smell or sound

3. Parkinson’s Disease

Parkinson’s Disease, also known as PD, falls under a group of diseases that are known as motor system disorders. It is a type of disorder where the symptoms take time to show up, and slowly progress from start to getting worse. Genetic build as well as certain environmental causes are thought to increase the chances of getting affected with PD. Those who have a family member who has suffered PD are also at a higher risk.

 Symptoms

  • Dementia and forgetfulness
  • Problems with sleep
  • Anxiety
  • Depression
  • Emotional upheaval and sudden mood swings
  • Problem in walking
  • Mild or severe shaking of the hands, tremors
  • Sensory issues

4. Epilepsy

Another very common condition that afflicts a lot of people is epilepsy, which leads to epileptic seizures. The seizures can be for a little while, or take a long time to subside. While the cause is unknown, it can sometimes be caused after an injury to the brain, after a stroke, some form of infection to the brain or some form of birth defect. The seizures can repeat often or in some cases be a one or twice affair.

 Symptoms

  • Fainting
  • Sudden tremors especially in the hands and legs
  • Sudden confusion for short term
  • Staring at a fixed spot and not realizing
  • Not aware of immediate environment or situation

5. Brain Tumor

Brain tumor is a type of growth that in the brain cells which goes out of control and grows at a random pace. While there is no known cause why a brain tumor happens, it is also very difficult to understand who is at risk. While almost half of the brain cancer cases are not cancerous, they can be removed with the help of surgery. Removing the tumor can help the patient lead a better life and also improve life expectancy.

 Symptoms

  • New occurrence of headaches or difference in the type of headaches experienced till date
  • Increase in the severity of headaches
  • Nausea or vomiting without any explained reason
  • Problems in vision, blurry vision, temporary loss of vision
  • Gradual problem in movement or sensation
  • Problems with speech
  • Problems with balancing

While the above symptoms may not necessarily mean you have the condition, make sure you consult a doctor and get an assessment done, especially if you experience more than one of the above symptoms.

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 Osteoporosis:

Osteoporosis, literally means ‘porous bone’, is a disease in which the bone mass and bone strength are reduced. As we get older, we are unable to replace the bone tissue as quickly as we lose it. Osteoporosis occurs when new bone formation does not match the bone loss. Osteoporosis is a common disease that makes the bones thinner and thus more likely to break.

Symptoms and signs

Osteoporosis can be present without any symptoms for decades as it doesn’t show any symptoms until a bone breaks (fractures). Surprisingly, some osteoporotic fractures may escape detection for years if they do not cause symptoms. Therefore, patients may not be aware of their osteoporosis until they suffer a painful fracture.

What Causes Osteoporosis?

Some risk factors which make you more susceptible to osteoporosis:

  • Gender: Women get osteoporosis more often than men.
  • Age: The older you are, the greater your risk of osteoporosis.
  • Body size:. Small, thin women are at greater risk.
  • Family history: If osteoporosis runs in the family you are more likely to get it.
  • Sex hormones: Low estrogen levels due to missing menstrual periods or to menopause can cause osteoporosis in women. Low testosterone levels can bring on osteoporosis in men.
  • Anorexia nervosa: This eating disorder can lead to osteoporosis.
  • Calcium and vitamin D intake: A diet low in calcium and vitamin D makes you more prone to bone loss.
  • Medication use: Some medicines increase the risk of osteoporosis.
  • Activity level: Lack of exercise or long-term bed rest can cause weak bones.
  • Smoking: Cigarettes are bad for bones, and the heart, and lungs, too.
  • Drinking alcohol: Too much alcohol can cause bone loss and broken bones.

How Do I Know if I Have Osteoporosis?

If your are suffering any back ache, neck pain or muscle pain you must consult a doctor to see if a bone density test is needed. These scans use very small amounts of radiation to see how strong your bones are.

Treatments for Osteoporosis

Many osteoporosis treatments stop bone loss and lower your chances of fractures. Small changes in your diet and lifestyle along with medications help slow down bone loss or build new bone.

Tips to prevent Osteoporosis

Some healthy habits can help prevent osteoporosis and fractures:

  • Healthy Lifestyle: Smoking is bad for bones as well as for the heart and lungs. Avoid excessive consumption of alcohol as it makes you more prone to bone loss.
  • Exercise: It makes your bones and muscles stronger. Weight-bearing exercises, such as walking jogging, playing tennis, and dancing, are best for preventing osteoporosis when done regularly.
  • Add calciumto your diet: Experts recommend 1,000 milligrams each day for women before menopause and 1,200 milligrams a day for those who’ve been through it. Milk and dairy products, fish,dark green, leafy vegetables, such as kale and broccoli are good sources of calcium.
  • Supplement your diet: ;Its best to get calcium through the food you eat. But if you don’t get enough, ask your doctor if you need any calcium supplements.
  • Vitamin D: Your body needs it to absorb calcium. You can get some of what you need by spending time in the sun, which prompts your body to make vitamin D.

Some facts of Osteoporosis

  • Osteoporosis is a condition of fragile bone with an increased susceptibility to fracture.
  • The diagnosis of osteoporosis can be suggested by X-rays and confirmed by tests to measure bone density.
  • Osteoporosis is common in India, and high prevalence of vitamin D deficiency among Indians is one of the major reasons for this condition.
  • It is important to encourage children to drink milk and play in the sun so as to ensure adequate calcium intake and vitamin D synthesis.
  • Peak bone density is reached at approximately 25 years of age. Therefore, it is important to build strong bones by this age so that the bones will remain strong later in life
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10 silent killer diseases which you must know. Do you know why they are called Silent killer diseases? Since they consume you from the inside without your knowledge. If you do not keep a close eye over your health, it may lead towards a very serious situation.

10 Silent Killer Diseases You Must Know

1. High Blood Pressure – It has one of the most common diseases and we have heard about it a number of times surrounding us.

  • High Blood Pressure stands for blood pressure reading goes to 140/90 mm Hg or higher. It also called hypertension.
  • As per study, nearly 70 million American adults are suffering from it.
  • The reason behind tending to this disease are smoking, stress, excessive drinking and high salt intake.
  • Apart from it, using birth control pills, pain reliever, adrenal diseases, genetic factors and kidney disease are also associate to this disease.
  • It is difficult to find out if someone has this disease or not as there is not noticeable symptoms of high blood pressure. But some symptoms occur like shortness of breath, headaches or nosebleeds to whom having high blood pressure.
  • It is essential to control it otherwise it may lead to heart disease or even strokes. To identify it, it is required to measure it on a regular basis. If it is 140/90 mmHg or more than it, then you must consult your doctor.

2. Skin Cancer – This disease develops very slowly and it occurs in the upper layers of your skin. It happens because of overexposure to UV radiation. And that’s why it is required to avoid to come direct in the sun. Before stepping out, you must use quality oriented cream. Having a scaly patch or red lump may which doesn’t get cured easily lead to Skin cancer.

3. Diabetes – We all have heard about it, but know very less what exactly it is. There are two types of diabetes; type 1 and type 2. In case of Type, the body gets fail to make any insulin. Type 2 diabetes is a metabolic disorder, and your body becomes unable to make enough insulin or cannot consume it properly.

  • Diabetes is considered a silent killer disease. Blurry vision, slow healing sores, frequent urination,weight loss are some of the most common symptoms.
  • Though the exact cause of diabetes have not disclosed yet, but there are many things which lead to this silent killer disease like a poor diet, genetics, obesity and lack of exercise.
  • If you find any symptom, head to the doctor. It can be controlled by taking insulin and other medications.

4. Fatty Liver Disease – This is another silent killer disease in this list. Having fatty liver disease means the liver finds difficult to break down fats, which get developed in the liver tissue.

  • There are 2 kinds of fatty liver diseases- alcoholic liver disease and non-alcoholic fatty liver disease.
  • Taking excessive amount of alcohol leads to alcoholic liver disease while the cause of non-alcoholic disease is not identified yet.
  • The chance of having this disease gets rise if you had gastric bypass, high cholesterol, sleep apnoea, obesity, type 2 diabetes underactive pituitary gland and an underactive thyroid.
  • This disease can be detected at an early stage with the help of blood test or ultrasound.

5. Osteoporosis – It is a bone oriented disease which plays a crucial role to make them brittle and thin. It does not hold any symptom to get detected at the early stages.

  • This disease can occur at any age.
  • Back pain, stooped posture, bone fractures are some of the symptoms of having this disease. It can be the cause of having a family history, poor diet, lack of exercise and smoking.
  • To stay away from this problem, you must go along with regular exercise, healthy diet, and limited alcohol and avoid smoking.

6. Lung cancer – It belongs to Lung which can occur in women and men both. If someone is diagnosed with this disease, he/she may not lead a longer life more than five years. Detection at early stage can save the life.

7. Colon Cancer – Colon cancer has affected a thousand of people in the U.S. It is a kind of tumor which holds small shape in the starting.

  • Most of these polyps are non-cancerous but when they are left untreated or ignored some of them get turned into cancerous.
  • If they are detected in an early stage they can be treated.
  • To stay away from this problem, you must aware about your body.
  • Blood in stool, unusual gas, low blood count, unexplained weight loss, constipation are some of the major symptoms associate to colon cancer.

8. Breast cancer – The cases of breast cancer are rising day-by-day. Breast cancer can be fatal if it is not treated in an accurate manner. Breast cancer is one of the most leading cancer killers in women. During Breast cancer, cells start to get multiplied and then spread to other parts of the body.

9. Coronary Artery Disease (CAD) – It is one of the common salient killer disease belong to the heart. In this case, plaque get built up in the walls of arteries.

  • Having regular plaque in the wall of arteries narrows the arteries, which makes tough to go the blood flow normally.
  • It may lead to totally block the blood flow which result heart failure.
  • Course of this disease can be a family history of heart disease, smoking, avoiding physical activity and being overweight.

10. Obstructive Sleep Apnea – It is also listed in the top 10 silent killer diseases. It leads to a risk factor for sudden death during sleep or stroke. In this disease throat get obstructed during sleep, if an individual hold heavy weight.

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Our livers are one of the most hard-working organs in our bodies. Lucky for us, it flushes out all of the toxins by way of our bowel movements, and does so in a safe and healthy way!

But when the liver begins to be encased with fatty tissue due to our poor diets, it begins to malfunction dangerously. This means all of the toxins our body can’t deal with aren’t being regulated and eliminated as they once were.

That’s why it’s of the utmost importance to keep our livers fat-free and working properly!

Before your liver shuts down entirely, there are several warning signs that you need to pay attention to! These symptoms may indicate that your liver is seriously under performing due to your diet:

  • Chronic Fatigue
  • Negative Emotion
  • Brain Fog (Lethargy/Feeling Drained)
  • Dull Headaches Improved with Rest
  • Headaches/Migraines Behind Eyes
  • Chronic Joint or Muscle Pain
  • Excessive Perspiration
  • Allergies
  • Acne or Skin Conditions
  • Gas
  • Bloating
  • Abdominal Pain
  • Constipation
  • Diarrhea
  • Hormonal Imbalances
  • Anxiety
  • Depression
  • Chemical Sensitivities
  • Chronic Bad Breath
  • Unexplained Weight Gain

These symptoms may seem generalized, but having more than three of them at a time could easily mean that your liver is struggling to do it’s job!

The good news is that if you catch an under performing liver in time, you can bring it back to the healthy state it was once in with a handful of easy lifestyle changes.

Once you realize that it’s time to make a change, try implementing these important tips into your life:

Buy Organic: Avoid GMO other chemically engineered foods

Consume A Balanced Diet: High-quality proteins (both animal and produce), natural grains, fermented foods, healthy fats, as well as plenty of nuts and seeds

Avoid Unnecessary Oils: canola, corn, vegetable and sunflower oils

Drink Enough Water: To find out how much water you should drinking daily, take your weight in pounds, and divide it in half. This number is the amount of water your body needs in ounces.

Eat Lots Of Healthy Fats: Coconut oil, red palm oil, grass-fed butter, avocado, and hemp are all great for you

Stock Up On Fiber: Most people need at least 1.25 ounces of fiber daily. This can come from foods like chia seeds, artichokes, flax seeds, avocado, broccoli and brussels sprouts

Ditch The Refined Sugars: brown/white sugar, cane sugar, cane juice, cane juice crystals, beet sugar

Munch On Leafy Greens: These vegetables are packed full of magnesium, folate, vitamins C and B

Take It Easy With Alcohol: Try a healthy vice replacement like exercising or meditation

In addition to these helpful tools, several common foods and herbs do wonders for your liver! For one, globe artichokes are known to protect and support your liver function. At the same time, this powerful food item can help bile production and elimination!

When it comes to your health, Turmeric is actually one of the most scientifically tested herb. Curcumin, the active ingredient in turmeric, is known to flush carcinogens out of your body with ease! This means that, after ingesting turmeric, you will experience even more protection against liver damage, and even regeneration of harmed liver cells.

Milk thistle may sound odd, but it works wonders for your liver! The active component in milk thistle, Silymarin, is an anti-fibrotic, anti-viral, antioxidant and anti-inflammatory. This herb also protects liver cells from damage!

 

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Migraines are a type of headache that a lot of people suffer from. They can debilitate a person suddenly out of with no warning sign. This sudden onset of a painful type of headache can cause people to have to stop what they are doing, and will need to often rest for the remainder of the day. Well now there is some new evidence that suggests these irritating headaches are caused by something important to our health we may be lacking of.

For some people, they suddenly cannot see anything except for blurry spots, while others get a pounding headache that forces them to lie down for the rest of the day. Other symptoms include nausea, being sensitive to light, and some even vomit from them.

Migraines are no laughing matter, and there are even prescription medications people take that can help relieve the pain or decrease them. If you haven’t had one, consider yourself lucky. If you are a frequent sufferer of these excruciatingly painful headaches, there is one thing you can do to prevent getting frequent migraines anymore.

Many different studies in the past have been done that have shown what can trigger a migraine to come on. Some studies have shown that weather change can be a culprit, especially for those who live in hot temperature areas, as well as consuming too much sugar in a one to two day period. Another reason is the serotonin levels could have changed in your brain, or even a decrease or increase in blood flow to your brain. Different things can cause migraines, even based off of genetics, but this new finding can be something you can change that will decrease the amount of migraines you have to suffer through.

You can determine whether or not you are vitamin deficient. If you are deficient in folic acid, vitamin B6, vitamin B12, and vitamin D, these could be potential triggers as to why you are suffering from so many migraines. Missing these vitamins from your diet increases your risk of migraines by 300%. It is important to know for sure whether you are getting the most out of your body’s required vitamin intake, because if you aren’t, this could be exactly why you get so many of these headaches.

There are various food products that can bring on a migraine headache.

  • Anchovies
  • Avocados
  • Bananas
  • Caffeine
  • Cheese (aged)
  • Chocolate
  • Citrus Fruit
  • Figs
  • Herring
  • Lentils
  • Peanuts
  • Peas
  • Processed Meats
  • Raisins
  • Raspberries
  • Red Plums
  • Sardines
  • Soy Sauce
  • Wine

Aside from how food can trigger migraine headaches, along with outside sources such as weather, we forget how much fatigue can affect us. Lack of sleep doesn’t just lead to exhaustion, but it can also trigger a migraine. Not to mention a change in pressure, skipping meals, flashing lights, or even pungent smelling substances such as paint, chemicals, or even perfume can start one as well.

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How Much Walking You Really Need to Lose Weight

Did you know that within 5 months of regular walking you can lose up to 20 pounds? Namely, for this purpose you needn’t to go gym or follow some strict diets. Moreover, you will also tone your muscles and better your health significantly, while losing weight and inches from the waist.

How to walk in order to lose weight

The number of calories that you can burn by walking depends on two factors. The first factor is body weight and the second is the walking pace. Namely, in just 1 hour, you can burn 400 calories if you walk with an average speed of 4 miles per hour. You don’t need to walk only four miles in one day. For example, you can walk 3 additional miles and burn 300 calories plus that day. Moreover, you can walk shorter distance, but you will need to adapt your body to your daily activities. You can use a pedometer which will help you track your progress.

Pedometers and weight loss

If you’ve decided to lose unwanted pounds by walking, buy a pedometer or some wrist band to monitor your progress. What’s more, this will improve your chances to achieve the wanted results. A pedometer is an accessory that you need to wear closely to the hip area. It doesn’t weigh at all and comes with numerous properties. Its best advantage is that it informs you of the number of steps you’re taking during the day.

How much steps are needed for weight loss

Usually, 2000 steps in one mile are needed so that you burn calories. Namely, you could burn 100 calories in 1 mile.

1 mile-100 calories burned and 2000 steps

1 pound-3500 calories

Losing 1 pound per week-500 calories per day

Walk 10000 steps per day to lose 1 pound in 1 week

Take a look at these useful tips regarding healthy weight loss:

  • Instead of using the bus when you are out, walk to work or from work to home, or simply get off the bus on halfway destination
  • Always park the car a bit further than your destination and walk the distance
  • Avoid cabs, buses, and elevators whenever possible
  • Walk with your children to their school

How to keep the interest for walking

If you use the same route every day, it will bore you eventually. Therefore, walk in different areas, neighborhoods, parks, and, what’s more, listen to music while you walk as it will serve as a great motivation and energy to reach your goal. Cold weather shouldn’t worry you. You can always buy a treadmill and watch your favorite movie or TV show while walking. Sometimes, you can invite a friend or a family member to make you company during your walk.

Walking style

Concentrate the eyes, hold your chin up, squeeze the glutes, and tighten the abdomen in the same direction with the spine.

How often to walk

If you want to start a daily walking routine, consult your physician for advice regarding your strength and health for this activity. If you get approved, at the beginning, walk three days weekly for 15 to 20 minutes. Afterwards, gradually, you should be able to walk longer distances and reach 30 to 60 minutes of daily walking.

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Eating a healthy diet is good for your joints, because it helps build strong bones and muscles

Your every movement – bending, turning, lifting, sitting, standing and even lying down – are controlled by your joints. Healthy joints allow you to run, walk, jump, play sports and do the other things you like to do.

A joint is the connection between two bones. Cartilage, a smooth connective tissue on the end of bones, cushions joints and helps them move smoothly and easily. It also protects the bones by preventing them from rubbing against each other.

Certain joints are rigid, such as the ones between the bones in your skull. There are also movable joints like those in your knees, hips and shoulders.

To keep your joints healthy and prevent joint-related issues, you need to take care of them properly, starting in the childhood years.

The best way to care for your joints, or your children’s, is to keep them along with the muscles, ligaments and bones strong and stable.

By adopting certain lifestyle and dietary practices, your joints can remain healthy for years.

1. Maintain a Healthy Weight

Maintaining a healthy weight is key to joint health. Being overweight increases your risk of having joint-related problems in the coming years.

Excess body weight puts added pressure on weight-bearing joints, which can cause wear and tear on the joints. This increases your risk of developing osteoarthritis, the most common joint disorder.

Plus, extra body weight may lead to inflammation in the body, which contributes to joint pain and other problems.

If you are overweight, set goals to lose weight in a slow, gradual manner. It will help prevent joint problems and can be helpful even if you already have joint pain.

A reduction of body fat can help reduce the mechanical and biochemical stressors that contribute to joint degeneration.

2. Exercise to Strengthen Joints

Regular exercise helps strengthen the muscles and ligaments surrounding joints, thus protecting them from damage. It even makes your bones strong.

Plus, exercise aids weight loss, which also reduces the strain and pressure on joints.

  • Walking, swimming and cycling are all low-impact forms of cardio exercises that help strengthen the bones as well as joints. You can do these exercises for 30 minutes, 5 days a week.
  • Strengthening exercises like lifting light weights can be done twice a week, mixed with stretching and relaxation exercises.
  • Ask your physical therapist to recommend some range-of-motion exercises to improve your joint health.

Regardless of the type of exercise you do, take time to rest after exercising to give your joints and muscles time to repair themselves. In addition, always keep your body composition in mind when choosing an exercise.

3. Strengthen Muscles around Joints

To keep your joints in prime condition, it is important to strengthen the muscles around your joints. Strong muscles in your legs and hands will reduce stress and pressure on these heavily used joints. It will also give the joints better support.

Strong thigh muscles can reduce your risk of knee osteoarthritis to a great extent.

Also, stronger abs and back muscles help your balance. This makes you less likely to fall or get injured.

  • Do some weight-training exercises to help build up the muscles in your legs.
  • Also, include core (abdominal, back and hip) strengthening exercises in your routine.
  • Pilates and yoga are great workouts to try.

Note: Alternate strength-training and resistance exercises every other day to give your muscles time to recover.

4. Warm Up before Exercising

Before you start your regular exercise routine, you need to do a 10-minute warm-up session.

A short warm-up helps increase your blood circulation, which prepares your muscles and joints for the workout you are about to do.

Warming up even improves flexibility of the joints, so that your joints can move through their full range of motion. It loosens up the joints as well as ligaments and tendons around them.

If you exercise without warming up, your joints will remain stiff, making them more prone to injuries.

Do a light warm-up, such as jogging for 10 minutes, every time before exercising or playing any sport. Along with a warm-up, do some stretching exercises to further help your joints and muscles work properly under the strain of exercise.

5. Maintain Good Posture

Posture refers to the position of your body that you maintain while standing, sitting or lying down.

A good posture puts the least amount of strain on supporting muscles and ligaments when you move or perform any kind of activity.

On the other hand, poor posture can lead to tight, achy muscles in the neck, back, arms and legs as well as joint stiffness and pain in the coming years.

Whether you are walking, sitting, lying down or exercising, strive to maintain the correct posture. In fact, the art of good posture should be taught from early childhood.

6. Change Positions

Sitting or standing in the same position for hours can be harmful for your joints. Do not sit or stand for more than an hour at a time. Instead, you need to keep changing your position. It’s the golden rule for maintaining healthy joints.

The more you change your position at frequent intervals, the less stiff your joints will be.

At the same time, always listen to your body and know when it’s time to change your position. It has been found that people who have standing or sitting jobs tend to ignore the pain they might be having and continue their work.

The next time you are working in front of your computer, take a break every few hours and go for a 10-minute walk. Also, change positions often, no matter whether you are reading, working or watching TV.

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