Medical and Fitness

Posts Tagged ‘Fitness and Exercises’

Exercise is good for you, but sometimes it can hurt when you play sports or exercise. Accidents, lack of exercise or practice of using inadequate clothing and equipment can be some of the causes. Some people are hurt because they are not in shape. The lack of heating and stretching the muscles can also cause injury.

The most common sports injuries are:

* Sprains and Strains
* Knee Injuries
* Muscle Inflammation
* Injuries to the Achilles tendon
* Pain in the tibia bone
* Fractures Read the rest of this entry »

The recommended minimum

# A minimum of three hours per week.
# A minimum of forty minutes per session.
# About 95% of light aerobic exercise and a half.
# About 5% of medium intensity exercise and high.
Work # abdominal strengthening in all sessions.
# Joint flexibility exercises (stretching) in all sessions.
# Coordination exercises and balance in all sessions.

The planned exercise with the aim of improving physical fitness, fitness and flexibility, it provides great benefits in all aspects of life. From the most basic health and well being, to the less concrete and positive attitude and joy. Studies have shown: Read the rest of this entry »

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“A healthy mind in a sound body”
Exercise is essential to stay healthy, counteracts the effects of sedentary life and reduces stress.
By moving the blood carries more oxygen to the muscles increasing their ability to work.
If we start doing gymnastics, after several weeks, decrease resting heart rate and not increase much when we exercise.

The best thing is to practice an exercise that we like, if you’re not in shape before starting the exercise should be preparing to increase the activities of daily life under the car or taking the bus, walking around your neighborhood, or climbing the stairs.
Should combine drills jogging and stretching and strengthening muscles, the ideal frequency would do three hours a week. Read the rest of this entry »

Biomechanical factors

The muscles, tendons and ligaments can be injured when they are weak for the year (can be strengthened through resistance exercise, with progressive weights). Bones can be weakened by osteoporosis. The joints most commonly injured when the muscles and ligaments that stabilize them are weak.

The biomechanical factor that injuries occur more frequently in the foot, leg or hip is excessive pronation (turning the foot after making contact with the ground) during the race. After the pronation, the foot rolls toward the plantar side (supination), then rises on the toes before getting off the ground and move the weight toward the other foot. Pronation can help prevent injuries by distributing the force of impact with the ground. Excessive pronation can cause injury from excessive medial rotation of the lower leg, causing pain in foot, leg, hip and knee. The ankles are so flexible that, during walking or running, the arcs touch the ground causing it to seem shallow or absent. Read the rest of this entry »

All people are susceptible to tissue injury from inherent weakness, or biomechanical overload.

Intrinsic weakness

The intrinsic weakness means that each person has an anatomical shape that favors certain injuries and not others. For example people with exaggerated lumbar lordosis (overstretching of the column) have an increased risk of LBP when they turn the trunk sports (golf, tennis, etc …), and people with excessive pronation of the feet ( club feet) may have knee pain when running long distances.

Without the appropriate correction in every case, the risk of chronic injury is high because in all sports specific movements occur repetitive. Read the rest of this entry »

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Once we know the causes, consequences and risk groups of osteoporosis, how to prevent it is almost obvious: take adequate nutrition with calcium-containing foods, exercises to avoid a sedentary lifestyle and, if the physical conditions do not permit, walking at a moderate pace only one hour per day. Also, do not abuse alcohol and snuff, as it is shown that there is a higher incidence of the disease in people who smoke or drink excessively.
If your doctor has already diagnosed with osteoporosis, meanwhile, should keep in mind that any excess your body may end up suffering a fracture. To avoid falling note the following tips:

• Free floor of obstacles that may trip over it, such as cables, carpets, etc..
• Put in the bathtub and rug pads to slip out.
• Make sure the home is well lit, especially in the areas where light does not come natural.
• Visit your eye doctor continued to keep their glasses, if use are out of the correct prescription. • Avoid high heels or slippery soles.
• Make sure the stairs have handrails.
• Monitor the positions and sudden movements.
• Be careful in the kitchen. Do not step on the wet floor and place mats near the sink and countertop to absorb water or oil usually falls.

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Osteoporosis is a bone disease which is the excessive loss of calcium and other components that make up bone mass. In the absence of enough calcium, bones become fragile, the risk of breaking easily and while some cracks are not serious thing, others may take the person to disability.

Individuals included in the so-called “risk groups”, ie those most likely to suffer from osteoporosis, are women (between 20 and 25 percent of them suffer after menopause); older people (with age, bone mass loss is faster and regeneration of bone, slower), the lack of calcium (not included in their food products such as yoghurt, milk, cheese, vegetables and fish) and those who remain inactive (exercise is the best stimulant to the bone). Finally, it is known that heredity plays an important role in this disease.

While the age of increased risk begins at menopause, osteoporosis can begin to show signs earlier. Therefore, it is recommended to have low levels of calcium control, since it is not just consuming it naturally, but to check whether the body in the process it properly. Otherwise, the medical consultation is necessary to determine whether taking supplements.

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As general measures necessary to mention the diet rich in calcium and low in protein, abstention from toxic as snuff and alcohol, and exercise routine. When the diet does not ensure an adequate amount of calcium supplements should be administered, taking into account that calcium needs are about 1000 mg per day, and increase in pregnancy or menopause.

Vitamin D facilitates calcium absorption and utilization, so often associated with it is administered.
In the treatment of osteoporosis and its prevention, using drugs that decrease bone resorption. These include calcitonin and bisphosphonates. Estrogens, and selective modulators of estrogen receptors and raloxifene, used in postmenopausal osteoporosis, alone or associated with any of the foregoing.

Although theoretically the fluoride is a drug that can increase bone formation, bone appears to have produced a lower quality and therefore less resistance, so its use is not widespread and there are preparations available in Spain. Was recently introduced to treat a parathyroid hormone analog whose action is also stimulating bone formation, and is indicated for the treatment of postmenopausal osteoporosis.

What are the symptoms occur?

Osteoporosis has no symptoms, it does not hurt or cause any change in itself. However, very fragile place in the bones, appear with great frequency bone fractures, which are those that affect the symptoms in these patients. The most common fractures in osteoporosis in postmenopausal women are vertebral fractures, which produce very sharp pains in the back and gradually lead to the development of deformities of the same, fundamentally progressive decrease in size by crushing vertebrae. This pain may give way to a dull ache and more continuous, produced by microfractures, which is often the symptom leading to diagnosis. Osteoporosis of the elderly typically produced in long bone fractures, especially in the wrist, and even more in the femur, being responsible for the typical hip fractures in the elderly.

How is it diagnosed?

There are no alterations to the basic analysis that allow the diagnosis. Even when the diagnosis is obtained through the study of bone biopsy in practice using different radiological techniques for diagnosis, who are also useful in assessing disease progression and response to treatment. Most are nonspecific plain radiographs of affected bones, which show osteoporosis once it is already quite advanced. In recent years we have introduced different models of densitometers, which are capable of measuring bone density for a given pattern.

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Causes of Osteoporosis

Only a small percentage of cases we know the causes of osteoporosis. Are secondary osteoporosis, in which it occurs as a consequence of another disease. This is the case of endocrine diseases such as diabetes, hyperthyroidism or hypogonadism, rheumatic diseases such as rheumatoid arthritis, blood diseases such as myeloma or mastocytosis, or cases of osteoporosis associated with the use of some drugs such as corticosteroids or heparin.
However, the vast majority of patients with primary osteoporosis, which can distinguish three major groups, juvenile idiopathic osteoporosis or adult with no known cause, the type I or postmenopausal osteoposis, which decisively influences the lack of estrogen occurs in women in this period of his life, and type II or senile osteoporosis, which is produced by aging.
There are many factors that increase bone loss that comes with age, and therefore, increase the risk of osteoporosis and its consequences. These include the detention or sedentary lifestyle, snuff and alcohol.

Who gets this disease?

It is a disease that can affect anyone. Over the years, everyone will lose bone mass, so that osteoporosis is especially common after age 70. Also, women in the early years after menopause are especially at risk for this disease.

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