Osteoarthritis is a condition that affects almost 30 million Americans, and there is strong evidence that proves moderate exercise like walking or using elliptical trainers provide benefits without making the symptoms worse. The U.S. Department of health and Human Services reported that adults suffering from OA can gain significant improvement when it comes to pain, quality of life, physical function and mental health by doing low impact exercises for at least 150 minutes every week. A study found that those who have exercise thrice a week for less than 3 hours a day have improved knee cartilage than those who don’t do anything. Low impact exercises benefits arthritic knees by increasing the blood flow to the cartilage to deliver nutrients that help keep those cartilages in a healthy state. It also helps strengthen the muscles around the knee area that helps reduce the pressure on the joint that prevents cartilage wear and tear. It also promotes weight loss which makes it easier for the knees to support your body weight.
Choosing the right exercise equipment can help protect your knees and save you from further symptoms of OA. There are two most popular cardiovascular exercise machine that is used in most gyms today—the treadmill and elliptical trainers. Let’s take a look at their pros and cons.
If you are running or jogging, the treadmill is designed to put more pressure on your knees compared to the elliptical trainers. However, you can choose to walk on a treadmill and go easy on your knees just like how you would on elliptical trainers. On the up side, treadmills are very easy to use and are recommended for beginners. They are also better for people who want to build better bone density.
You might encounter some problems when you want to step up the intensity of your workout. If you want to increase the speed of your treadmill, you may put more pressure on your knees and you may experience pain or tendonitis.
Elliptical Trainers: Pros and Cons
Using the Elliptical machine is just like using stair stepper and cross-country skiing combined. Instead of doing a natural walking motion with your heel striking the ground, each foot will be rested on a platform and will go through an oval motion. This is what causes the zero impact movement and what allows you to increase your workout intensity without putting more pressure on your joints. Some elliptical machines have handles that let you move your upper and lower body at the same time to burn more calories. Some machines also feature reverse pedaling to strengthen other muscle groups in the legs.
Beginners that want to use the elliptical trainers can have a more difficult learning curve compared to treadmills. Ellipticals also do not offer the same bone strengthening benefits that treadmills give you. Overusing an elliptical trainer might also cause some hip strain so those with hip injuries or are trying to recover from one should stay away from elliptical and use treadmills instead. Other people can also check out rowers as an alternative as it doesn’t strain the knees much.
Being a new parent is always exciting and brings a lot of things to the table. If you like shopping, you will love being a new parent because it entails a lot of shopping for the baby’s needs. Babies are very fragile, and they have a set of products that they need to survive the harsh environment outside.
Although there are many things to buy, the first thing on the list needs to be the mode of transportation for your baby—the stroller. The stroller, just like your car, is what the baby will be riding most of the time and it’s convenient for you to buy a good quality stroller that will not give you any problems as well. Since you are reading this post, it means you are soon to be parents or are already thinking about things to buy for your newborn. Here are some of the convenient must-haves for new parents that might help you out with your brainstorming.
As I said, this is what will make your life easier because you won’t have to carry your baby around. This is especially important when you have twins or when you have two kids with a very small age gap. You can also choose to buy a car seat stroller that attaches to your car seat if you travel a lot of drive around the city most of the time. There are many types of strollers, double strollers for families with two young kids. You should buy one that fits your lifestyle most. If you live an active lifestyle, running strollers are going to convenient. Try going to online stores and browsing around first to give an idea about the types of strollers and their specifications.
After leaving the hospital and going home, you will most likely be given a few diapers that you can use. It can be enough for you to use for 1 to 3 days but you also need stock up on your diaper supplies to avoid the hassle of having to go to the store for your last minute diaper needs. The things that you need to buy include a changing pad, pad cover, changing table (optional) and a diaper pail. You can choose between two methods of diapering which is cloth diapering and disposable diapering. Again, this will depend on your lifestyle and your preference. If you are both busy parents, you can choose the disposable method but it will also be more expensive in the long run.
Feeding supplies will depend on your choice to breastfeed or formula feed. It will depend on what your doctor advises you and what feels most comfortable for you. You may want to have a few nursing tops because it makes it easier to nurse while you are outside if you choose to breast feed. The nursing bras that you need to choose must be a bit larger than ur usual size. Feeding bottles are of course needed for the baby to feed on if you choose to formula feed. Buying more than a couple will help you keep them clean and sterilized.
During your baby’s first few weeks with you, you might want to place them in a bassinet or a co-sleeper so you can have them beside you. If you opt to do this, just keep in mind that they will outgrow this is no time, and they will go on to their crib when they do. This is optional, but most parents buy it just because they want some extra quality time with their new born.
Back pain is the pain that you feel in any area of your back, and it usually starts with the muscles, nerves, bones, joints or other parts of the spine. However, there are also internal organs that might be linked to back pains like the pancreas and the gallbladder. The most common back pain is felt in the lower back, but you may also feel it in all parts of your back. The start of a back pain may range from acute to chronic, and it can also be intermittent or constant. Some back pains can radiate to different areas of the back while some stay in one place only. Depending on the severity of the back pain, it may also be felt in the arms, hands, feet and legs and may be accompanied by other symptoms like tingling, numbness and weakness. This usually occurs when you have injured your nervous system.
Back pain is common but it is not a reason to be permanently disabled. In America, lumbago or lower back pain is one of the main reasons why people visit physicians. To prove this 9 out of 10 adults experience back pain at some point of their life while five out ten working people experience it once a year. There are many reasons why people get back pain, and it pays to know them because it may also give you an idea on how you can prevent it from happening to you.
Too much strain on the back while exercising.
Exercising is great and is a good way to stay fit and healthy. However, there are some activities that put too much strain on the lower back. Yoga, for example, teaches people how to protect their lower back by keeping their core stable, but it may not always work for everyone. Some people already have existing back problems that are worsened by doing strenuous activities or exercise. If you have a history of back pain, it’s best to consult your doctor as to what exercises and activities will fit your condition.
Not maintaining good posture.
Bad posture may seem like it can’t hurt anyone, but it is a reason for back pain with most people. When you slouch while working or sitting, you are not doing your back any good, and it may cause it to feel numb or painful in the long run. People who maintain a good posture keep their spine healthy and aligned.
Sleeping on the wrong type of mattress.
There are different types of mattresses, and they are designed for different types of people. There are many things to consider when buying a mattress like the stiffness and the type of support system that it uses. Not all people know this and end up sleeping on any mattress that may cause them to experience back pain when they wake up. The way to avoid this is to do your research and buy the right type of mattress that can support your back perfectly while you sleep. Air mattresses can also be a good alternative for back pain.
Playing cards first came to Europe in the late 14th century which probably came from Egypt because of all the signs illustrated in the cards (swords, batons, wands, cups and coins). These suites are still very much used in modern tarot card readings especially in Spanish and Portuguese decks. The first known Tarot cards to existwere found in between the years 1430 – 1450 in Milan, Bologna and Ferrera in Italy where more trump cards were added to the four suited pack. The new deck that it produced was called triumph cards, and the additional cards were called trumps.
The earlier decks were picture card packs that were first recognized around 1418 to 1425. The deck was described by Martiano da Tortona as a 16 picture card decks that hold the images of Greek Gods with suits that shows four kinds of birds—not the common ones. These 16 cards were later on regarded as the trumps. Some of the added cards show some social, philosophical, astronomical, poetical and heraldic ideas as well as Greek, Roman and Babylonian heroes.
Tarot Decks used for Occultation
The first person to revise a tarot deck to use for occult purposes and not game playing was Etteilla. She believed that the cards were derived from the Book of Thoth, and her cards had themes that relate to ancient Egypt. The deck consisted of 78 cards that were used by divinatory and are composed of two parts:
The Major Arcana or trump cards are 22 cards that have no suits. They are numbered using Roman numbers from 1 to XX1. In the Major arcane cards, the Fool is the card that has no number and is sometimes inserted at the beginning of the deck. The Minor Arcana has 56 cards that are divided into four suits which give each suit 14 cards each. There are ten numbered cards along with 4 court cards in each suit. The court cards include the Knight, Page, Queen and King, and the traditional suit cards are the swords, batons, coins and cups. In modern decks, the batons are called wands, and the coins are often referred to as pentacles.
Tarot cards are often used as a way to form some divination when it comes to questions that a person might have or problems that they are facing. There are many tarot card readers that offer private readings to help you deal with something that you are going through in life by giving hints on how you can solve then or when it will happen. Although it’s not a hundred percent correct at all times, many people believe in having their cards read through a private session. Nowadays, since technology is more advanced than ever, there are online tarot card readings that are available for those who want a private reading at home. They still use the same set of cards and will give you the answers that you are looking for, but it’s all done at the comfort of your home through the internet.
Being a nurse is an occupation that involves flexing your arms and legs, bending your back as well as pulling and pushing patients. This is why many nurses are at risk of physical injuries or back strain and even minor fractures. A good way to prevent this from occurring is to practice right body mechanics and protect yourself. Body mechanics is a term that tells you to make an effort to coordinate your muscles, nervous systems and bones to lessen the risk of injuries while working. To give you an idea, here are some tips on how you can still perform your daily nurse tasks and protect yourself while doing so.
These are different rules that apply when you transfer or move your patients to protect your back:
To protect your back while transferring or moving patients, try to keep the lower part of it in its normal position at all times. You also need to remember to be as close to your patient’s bed as possible to avoid any strain and not to twist your body by doing a side step or pivot. You need to make sure that you are wearing the right pair of shoes with enough support and set your feet into a solid base to give you support while you lift. Your abdominal muscles must be contracted to protect your back and use your hips to squat. The head must be upright, and the shoulders need to be level and kept up. Start by pushing from your knees and using your momentum to help you carry the patient.
Why is Body Mechanics important?
Body mechanics is important. It can help you avoid many types of body pain and muscle injury as well as bone injuries. It can also prevent any hassle or injuries to your co-workers and the rest of the hospital staff. The patient is also in mind when you practice body mechanics because you don’t want them to fall over and get hurt more than they already are. When you use body mechanics, you are less likely to feel fatigue and can perform better at other tasks.
What are the techniques that I need to learn when practicing Body Mechanics?
The most important thing is to keep your center of gravity stable at all times when performing tasks. You can evenly distribute your weight if you maintain a stable core, and it will make things easier for you. The center of gravity must remain low because you can meet greater balance when you have a low center of gravity. Flexing your knees help a lot with lifting and other tasks that require power. You also need to have a good quality pair of shoes that supports your ankle as you rely on your feet for support. If you have a high arched foot, make sure to address that by using the right type of shoes. People with flat foot will also need the right type of shoes.
Spreading the feed apart helps a lot with maintaining a wide base of support for more stability. You also need to make sure that your body is properly aligned, and you are not twisting in any way as it may cause strain to your back or spinal column.