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5 Health Hacks for Busy Professionals
For busy professionals who are used to juggling different activities along with a hectic full-time job, staying fit can be a challenge. This is essentially due to a lack of consistency in sticking to a good fitness and diet plan. Here are some smart suggestions on how you can stay healthy even when you are busy.
5 Diet and Fitness Tips for Busy People
Integrate Activity into Your Everyday Life
Vigorous exercise is important. However, if your hectic schedule leaves you with no time to hit the gym, you can try integrating some activity in the course of the day for increasing your productivity and staying fit.
Eat Healthy and On Time
Foods which are low in nutritional value and have too many calories can pose serious health problems, including weight gain, cardiovascular problems and diabetes. It is important to stick to a healthy diet and a strict routine.
Sleep is Important
Finding it difficult to get a good night’s sleep? Sleep deprivation can lead to fatigue, confusion, memory lapses and irritability.
To get a restful sleep:
Focus on Deep Breathing
When you are trying to juggle multiple things at a time, you are bound to be stressed. Five to ten minutes of deep breathing can help in relaxing you and reducing anxiety.
You can also close your eyes and focus on relaxing and tensing each muscle group while taking deep, slow breaths. The best part about this is that you can do it any time, at home, workplace or even on the road.
Watch Your Posture
Good posture is not just great for your back and neck, but also allows you to breathe properly and increases concentration and thinking ability. To improve your posture:
These health hacks will ensure that you stay afloat even with your long to-do list. If you too have some amazing health tips for busy people, then do share them with us in the comments below!
10 Tips for Walking
Walking is one of the easiest and least expensive ways to stay physically fit. It's also a versatile form of exercise that can be done indoors (many malls and public buildings offer walking routes) or outdoors, and you can tailor the intensity of your exercise based upon your individual abilities and goals. Whether you'd like to begin walking for exercise, for weight loss, or if you're already established in the habit, these tips can help you get the greatest benefits from your workout. "Power walking," or walking rapidly with exaggerated swinging of the arms, burns even more calories.
First Aid
How to Treat a Sports Injury, Muscle Sprain, Strain or Pull
If you get injured during sports, here's what to do right away. These injury treatment tips will keep your pain and injury from getting worse and may help you heal more quickly.
1 If You Have Pain - Stop Exercise Immediately
The first sign of any sports injury is usually sudden pain. And the first step in treating a sports injury is to prevent further injury or damage. This means stop activity immediately and start treatment. Resting an injured part is essential to healing, so don't exercise through pain, which will only make the situation worse and may delay healing by days or even weeks. So, if you have a sudden, sharp or shooting pain, get off the field and sit out the rest of the game.
2 Reduce Swelling with Ice and Compression
The first thing that happens after an acute injury is swelling around the site of the injury. The first treatment for most acute soft tissue injuries (bruises, strains, springs, tears) is to prevent, stop and reduce swelling. When soft tissue is damaged, it swells or possibly bleeds internally. This swelling causes pain and loss of motion, which limits use of the muscles.
To reduce swelling, immediately apply ice to the injury, elevate the injured part above your heart and, use a compression wrap to help keep the swelling in check. Compression keeps the blood from pooling in the tissues. Don't wrap the bandages too tightly, but keep it snug.
3 Ice the Right Way
After most acute or sudden sports injuries, ice is your friend. Ice reduces swelling and helps decrease pain. Applying ice over a compression wrap can help reduce swelling more that the wrap alone. The common treatment guidelines include applying ice to the injured part several times a day for 20 minutes each time. One of the easiest ways to ice an injury is with a bag of crushed ice or a bag of frozen vegetables, like peas. Let the area warm completely before applying ice again (to prevent frostbite). Never apply heat to an acute injury. Heat will increase circulation and increases swelling.
4 Medicate When Appropriate
Pain is the primary symptom of the majority of sports injuries. Most soft-tissue injuries are painful because of the swelling and inflammation that occurs after an injury. Pain relief is often the main reason that people turn to over-the-counter (OTC) anti-inflammatory medications that work by reducing addressing the inflammation that occurs as a result of the injury. Over the counter pain medications are also useful for reducing the pain of muscle strains and muscle pulls.
5 Start Moving As Soon As You Can
After a day or two of rest and ice most sprains, strains or other injuries will begin to heal. If your pain or swelling doesn't decrease after 48 hours, see your doctor.
Once healing begins, mobility exercises, gentle stretching and light massage may reduce adhesions and scar tissue formation and improve muscle function. Slowly increase range of motion in the injured joint or muscle. But be careful not to force any stretches, or you risk re-injury to the area.
6 Rebuild Strenth and Joint Stability
After an injury, it is essential for joints to return to proper alignment. A good rehab program will include exercises that target joint stability, which is considered the most important thing to rebuild following a lower extremity injury.
Finally, after the injury has healed, strengthening exercises can be begun. Start with easy weights and use good form. Also See: Compund or Isolation Exercises for injury rehab.
7 Should I Ice or Heat My Injury?
The treatment for acute sports injuries starts by applying ice. But after healing is well underway, heat may be helpful to ease muscle tension in chronic aches and pains. Learn more about when to use ice and when to use heat on injuries.