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Walking is also the most convenient exercise for pregnant women, without any equipment or venues, then walk in the end how many steps a day is the best.

01 Benefits of Walking

It helps the pregnant mother to inhale more oxygen, which is transmitted to the baby and helps the baby’s brain development. It can exercise the cardiorespiratory capacity of the pregnant mother, and if the abdominal breathing style is effectively controlled while walking, it can help reduce labor pains. It can promote the blood circulation of the pregnant mother, relieve her back pain, and eliminate swelling and other symptoms during pregnancy. Walking within a reasonable intensity can also help pregnant women control their weight, avoiding a series of diseases brought about by excessive weight.

02 Precautions for Walking

1. The amount of walking in a day depends on the physical condition, the amount of walking in a day for pregnant mothers with exercise habits is 6000-10000 steps, and the best for those without exercise habits is 2000-5000 steps. And the length of each walk should not be more than 30 minutes, 10000 steps do not need to walk all at once, can be divided into several walks. Only 3-5 days a week is enough, do not need to force daily walks.

2. When walking, pay attention to the surrounding environment, although walking is a movement that does not depend on the environment, but pregnant women are very dependent on the environment. The weather is too strong ultraviolet rays, rainy days are not suitable for walking. If you have the conditions, try to choose a route with a beautiful environment, keep a beautiful mood while exercising, and avoid roads with too many vehicles and dust.

3. It is best to start walking after 16 weeks, as the placenta is unstable in the first 16 weeks, and if the intensity of walking is a little higher, it may be unfavorable to the fetus. If other pregnant women experience pain in the pubic bone to the point that they can’t walk or other situations, it is best to stop walking according to the physical condition and rest first.

4. It is best to take a walk half an hour after a meal, as the stomach of a full stomach is large and a certain intensity of walking will squeeze the fetus. In the morning from 10:00 to 2:00 p.m., is the abdomen state the most stable period, pregnant mothers can choose to walk during this period.

03 Correct posture for walking

Bad walking posture brings about bad posture, and in the long run, a series of cervical, spinal and lumbar problems will occur as a result. When you walk, lean forward slightly, use your thighs to drive your calves, and the order in which the soles of your feet touch the ground is 1 outer arch → 2 transverse arch → 3 longitudinal arch. Arms swing naturally, neck and abdomen remain in a straight line, toes facing naturally forward, inside eight outside eight are not desirable. Pregnant mom walking action should also pay attention to, do any reactive action need to slow down the rate, can not turn back sharply, sharp turn.

Finally, I wish all the expectant mothers a beautiful mood, a pleasant pregnancy, a smooth delivery and a healthy baby.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

When a person reaches middle age and works hard for years and years, there are always some problems in the body and varicose veins may occur wherever there are veins.

01 Specific manifestations and effects of varicose veins

1. Varicose veins in the legs. Prolonged physical labor, sitting or standing for a long time without regular rest. There will be obvious soreness and pain at the onset, feeling of heaviness in the lower limbs and obvious weakness in lifting the legs.

2. Varicose veins of the spermatic cord. It occurs in the pubic region of men, and the patients will feel heavy scrotum, have a feeling of falling, vague pain in the scrotum, and pain in the groin and perineum.

3. Esophagogastric fundic varices. If the disease is mild, there are usually no obvious symptoms, and the patient may not be aware of them. If the condition is more severe, it will show obvious abdominal distension, weakness, decreased appetite and abdominal pain.

4. Orbital varicose veins. Using the eyes too often without proper exercise and rest, and without occasional massage of the eye points, can lead to intermittent eye protrusion. The more common consequence is to cause vision loss.

02 Ways to Relieve Varicose Veins

1. Varicose veins in legs

i. Wear medical compression stockings or use medical compression bandages to allow blood to flow along the position and track of the original blood vessels under the control of the compression stockings or bandages.

Elevate your legs, keep them in a supine position while resting, and pad your thighs and calves to promote smoother blood flow in your legs.

Third, massage the area of varicose veins, knee joints, ankle joints and leg muscles to relieve muscle fatigue.

Fourth, avoid long time immobilization, after sitting or standing for a long time, you can get up and walk, jump, bend and lift your legs.

2. Varicose veins of the spermatic cord and esophagogastric fundus

I. Hot compresses. After taking a bath, cover your lower body and abdomen with a hot towel to promote blood flow while keeping you warm.

ii. Massage. Apply gentle pressure and kneading to the perineal points and groin area.

Third, in severe cases, it is recommended to seek medical attention for high ligation or varicose delicate stripping surgery of the great saphenous vein and the small saphenous vein through sclerotherapy injections or surgical treatment.

3. Orbital varicose veins

I. Wheel scraping of the orbits. Press the thumb on the temple, and gently scrape the upper and lower orbits with the index fingers of both hands respectively. Second, press the peripheral acupoints of the eyes, such as the four white points and the clearing point.

Everyone in the work and life, learning, should adhere to the combination of work and rest, do not overwork, more exercise, more relaxation, the mood will become pleasant. In the office, at home, everywhere you can do some basic exercises, such as doing eye exercises, move your hands, waist and legs, twist your head, turn your waist, stomp your legs, to keep your body healthy, simple and effective.

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Once upon a time, there were young and strong boys and girls, why have they become such unbearable, defenseless old men and women?

01 Causes of Physical Weakness in the Elderly

1. Osteoporosis. With the increase of age, the weakening of the digestive function of the stomach and intestines will lead to insufficient intake and absorption of all kinds of nutrients. Decrease in sexual function and secretion of sex hormone is also one of the reasons. In addition, most of the elderly people have too little exercise, not much outdoor exercise, low metabolism, will also lead to osteoporosis.

2. Hypomelanosis, also known as sarcopenia, can cause loss of muscle strength.

3. Various kinds of physical diseases, such as iron deficiency anemia, diabetes, arteriosclerosis, etc., can lead to physical discomfort, and these diseases are good companions of middle-aged and elderly people, and they are contaminated with them if they are not careful.

If there are obvious diseases in the body, seeking medical treatment is the first priority. Of course, moderate exercise is also necessary. It is only through exercise that the body can be strengthened so as to get rid of the situation of relying purely on medication. Combined with some basic and simple exercises, it is also possible to make the lack of energy get better as quickly as possible and continue to be efficient.

02 Functional Strength – Upper Extremity Push

So what is the most effective form of exercise to improve weakness? This form of exercise, known as the “Upper Body Push”, is an exercise pattern that targets functional strength.

Main equipment: Kettlebell.

Difficulty level: L4.

Duration: 15 minutes.

Calories burned: 160 kcal.

Warm Tips: This program is at L4 level and is suitable for the elderly to practice at home or in the field.

Movement 1: Supine One-Handed Kettlebell Bench Press

Movements explained: Lie flat on the mat, legs naturally arched, push up the kettlebell with one hand. When you exhale, push up until your arm is straight; when you inhale, hold the kettlebell in your hand and return to your chest. Alternate hands and repeat the exercise for 5 minutes.

Movement 2: Kettlebell Push-Up on One Knee

Explanation: Kneel on one knee and push the kettlebell upward with one hand. As you exhale, push up until your arm is straight; as you inhale, return to your chest with the kettlebell in your hand. Alternate hands and repeat the exercise for 5 minutes.

Movement 3: Walking with Kettlebells Inverted

Movements explained: stand naturally, arms up, elbows bent at 90 degrees, hold the kettlebell upside down and walk forward while keeping your arms stable and breathing naturally. Alternate hands and repeat the exercise for 5 minutes.

03 Warm Tips

1. Slight shortness of breath will occur during training, and the relevant muscles will have a sense of pulling and soreness, all of which are normal phenomena. If you feel that the difficulty is too great, you can reduce the frequency of exercise and choose the speed according to your own physical characteristics.

2. It is recommended to carry out after 40 minutes after meals, the training process to no pain and discomfort as the principle, if there is pain and discomfort and other conditions, the training should be stopped immediately, and consult a professional.

If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

It is said that it takes 100 days to injure your shoulder. In order to recover completely from acromioclavicular joint dislocation, rehabilitation training is needed. Rehabilitation training for acromioclavicular joint dislocation can be done at home, the whole process is quite long, but as long as you insist on the training, you will be able to achieve the purpose of recovery.

01Colloclavicular joint dislocation home training precautions

1. Follow the doctor’s instructions

It is important to follow your doctor’s instructions for rehabilitation after acromioclavicular joint dislocation surgery. Each person’s physical condition is different, and so is his or her surgical condition. No matter which method of rehabilitation you choose, you must ask your doctor for advice and not make a decision blindly on your own.

2. Gradual progress

Acromioclavicular joint dislocation should receive rehabilitation treatment as early as possible, the earlier the rehabilitation training, the better the recovery effect, but pay attention to gradual and orderly progress, grasp the training intensity, do not try to be strong at the beginning of the training, and stop the training when you feel strong pain, so as to avoid excessive intensity, which is counterproductive.

02 Acromioclavicular Joint Dislocation Home Training Moves

Movement 1: supine lift

Lying on your back with your arms naturally at your sides and against the floor, slowly raise your injured arm to directly in front of you, pause briefly once in place, and then lower it to the side of your body. The movement is simple and very suitable for the initial recovery of the affected arm, so do 8 per group and do enough for 4 groups. In the process of training, you need to be careful not to exert too much force, especially when the arm drop may touch the ground, the action may be too violent to cause injury.

Movement 2: Elastic band pull down

Using a seated position, the elastic band is secured through a hanging loop or something else right above the head, as to achieve the pulley effect. To start the exercise, the affected arm holds one side of the elastic cord, bends at the elbow and raises it to the shoulder, the other arm holds the other side of the elastic band and raises it to straightness, and when you are ready, the healthy arm pulls downward, driving the affected arm upward, and then lifts it up again, with the affected arm reverting back to its initial position. Make sure the movement is even and calm. Because of the healthy arm’s power to cooperate, so you can also do more, it is recommended that each group of 8 times, do four groups.

Action 3: scapula clock

In this movement, the position of the shoulder blade when you lift your chest is to be regarded as the starting point of the clock, and then move the shoulder blade in the upward, downward, forward and backward directions, respectively, because this is the shoulder lock joint area so the pain is the strongest, but this group of movements is still very necessary to do, because it can effectively exercise the whole injured area. So it is recommended that each group do 8, do two groups.

Movement 4: Back Touch

Stand naturally, injured arm down to the hips, and then with the back of the hand to touch the other side of the back scapula, touch a little pause and then back down to the starting state. Note that the movement should be even, do not force too much. In addition, mainly relying on arm movements to drive the injured shoulder movement, rather than direct shoulder force. The same is the activity of the injured area, so it is recommended to do 8 times per group and do 2 groups.

The above four movements are the basic movements of home training after acromioclavicular joint dislocation, and adhering to the training 2~3 times a day can achieve the purpose of rehabilitation.

Warm tips: in the process of training, there will be a slight pain, according to their own situation, can be adjusted appropriately.

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How to supplement nutrition for the elderly? Blindly taking supplements can easily outweigh the benefits. Many diseases are very much related to daily diet, and the missing nutrients are more recommended to be taken on the basis of adjusting dietary nutrients and then taking the corresponding supplements, which is one of the key ways to resist aging.

01 Nutritional imbalances in the elderly

Many older people have reduced digestive capacity and less appetite, which may be due to malnutrition caused by an unbalanced and insufficient proportion of nutritional intake. For example, some underweight older people are accustomed to not eating fat, preferring salty vegetables and white porridge for the day. Neglecting fat intake in daily diet has serious consequences.

Overweight, also accompanied by hypertension, diabetes in the elderly, is not recommended long-term high carbohydrate-based diet. Because the elderly sugar metabolism function is low, high-carbohydrate diet structure will lead to the body to rise sugar fast, often stimulate insulin, leading to insulin resistance induced elderly diabetes, cause obesity and so on. So that the elderly nutritional imbalance, many times from the “eat” to start, do not get timely and adequate supplementation, do not pay attention to some focus on supplementation, are ineffective dietary supplementation.

02 loss of nutrients to eat how to replenish

(1) Low-carbon diet, reduce the intake of rice, flour and sugar

Elderly people’s basal metabolism is not as high as when they were young, coupled with less physical activity and endocrine changes, the need for caloric energy will also be reduced, and at this time, calorie consumption and total intake can reach the lower limit of maintaining a standard body weight. Staple food can usually be replaced by coarse grains, including oats, brown rice, buckwheat and red beans, mung beans and other beans, as well as sweet potatoes, potatoes, yams, yams and other potatoes. It is recommended to eat more meat, eggs and fish, which helps to improve insulin sensitivity and also helps overweight older people to reduce visceral fat.

(2) Protein prolongs life and fights aging

Muscle is the metabolic reservoir of healthy aging. Muscle repair can’t be done without protein to provide energy, and like many older adults after surgery, wound repair requires proper protein supplementation to aid in damage recovery. Generally speaking, the more muscle you have in your body and the healthier you are, the better your body’s ability to heal. It is recommended that older people drink about 300ml of milk every day, you can choose fresh milk, yogurt, powdered milk, or eat some cheese, you can eat in time to supplement.

(3) Dietary fiber helps digestion

Satiety and overeating are not only detrimental to digestion leading to constipation, but also easily lead to myocardial ischemia and cholecystitis in the elderly. It is recommended to eat more fruits and vegetables to obtain dietary fiber, minerals, vitamins, prevent constipation, promote cholesterol excretion, and increase the body’s antioxidant capacity.

Combined with traditional habits will find that China’s elderly dietary structure is generally single, advocating that the diet of the elderly should be a variety of varieties, meat and vegetables, in order to focus on supplementation of potassium, magnesium, calcium and other inorganic salts, to prevent the high incidence of cardiovascular disease in the elderly.

Finally, if you want to make the elderly willing to eat and eat healthy and delicious, it is important to change the way of cooking.