The commencement of the New Year is marked by a new resolution that you would get enrolled in a gym, follow a fitness routine with renewed vigor and go all out to be in shape. Now it is almost a month since you took that vow. Are you still following it?

You are up to your neck with the children homework, pressure of work at the office; with no time to exercise. As expected, for Mike Littrel, president and CEO of X3 Sports gyms in Atlanta, the workload is at its maximum in the first month of every New Year.

“The month of January is a time when people start things afresh. After the end of the holidays, they plan and reset their affairs,” he said. And for many people, joining a gym is part of their new goal.
“But their enthusiasm tapers off in between twenty-one days,” Littrel revealed. “It normally takes four weeks to make it a way of life. But people’s motivation wanes before that.”

So, why is that people are unable to sustain their fitness routine? “Can’t see any appreciable result,’’ – is the common explanation.

We inquired fitness experts about the possible causes behind this and the ways to make fitness routine sustainable.

You follow the fitness routine but don’t change your dietary regimen

“Although many people join the gym, they do not change their diet,” said Jordan Yuan, trainer of ‘Twilight’ actor Taylor Launter. When they do not see any appreciable result in twenty days, their enthusiasm drops. “Diet plays an important role in any exercise regimen,” Yuan said.

So, take only low-calorie, nutritious diets like cottage cheese or apple. The market is flooded with junk food, advertised to be health-foods. Yuan also advises to keep away from processed foods.

Eat moderately

Eating fads are of no help. More so, when they totally exclude a particular food groups like fat or carbs. The diet should be such that it can be adopted regularly. You don’t have to shun foods of your choice altogether and can enjoy your favorite pizza or the tasty food from a Chinese restaurant sometimes. You have to enjoy fitness routine and don’t confine yourself to aerobics only.

Enjoy your fitness routine

“You have to enjoy your workouts,” said Tracie Rogers, a spokeswoman for the American Council on Exercise. “If you find it boring, insipid or even scaring, then you should try different types of workouts and settle for the one that you enjoy most.” A lot of workout options are available at gyms. You may inquire friends or try different options like spin, kickboxing, sports league and Zumba.

“You need not join a big gym. Many people believe it is not their cup of tea and are scared of joining. Boutique and small joints can also do your job,” Rogers advised.

Don’t be conscious of the time you are spending in the gym. If you are, then it seems you are not motivated enough. “The one hour you spend in the gym should be viewed as something that is exclusively meant for you. The rest of your time in the day is for other commitments.

The place of your workouts can also be an occasion of social gathering, where you interact with your friends. “So, try to be in a group of friends who have the same goal. Their support and guidance often is the key to success.”

According to Yuan, a fitness trainer, who owns Jordan’s Virtual Fit Club in Valencia, California people often report that all their workouts on the tread mill or elliptical machines are of no use. “People just go through the motion while doing their workouts in an exercise machine. It doesn’t produce any discernible result and no wonder they discontinue it,” he said.

“People, especially women concentrate too much on cardio and do not give importance to building up the muscle strength,” he further elaborated. He advises his client to undergo resistance trainings thrice in a week.

In fact, the 2008 Activity Guidelines for Americans published by the U.S. Department of Health and Human Services recommends that children should do exercises to strengthen their muscles thrice in a week while grown-up people can do it at least twice in a week. Strength training promotes the building up of muscle mass while burning up the calories and decreases fat.

You aim to achieve too much from your fitness routine

A change in the fitness routine doesn’t mean exercising everyday. “You need not have to overwhelm yourself with too stiff a goal.” Following a rigorous exercise routine, along with a disciplined diet is simply not possible for everybody. Before long, the pressure of work and other affairs take hold you and you are back to your old ways.

“Try to exercise in moderate doses – may be couple of days in a week, instead of being a couch potato,” Littrel said. You should aim for what you are capable. Monitoring your progress is very important. So, take your pictures at periodic intervals to assess your progress.

Don’t treat your fitness routine like chores, you have to enjoy it to stay on it so you can see the results.

Osteoarthritis is something that many of us have to live with and we have to find effective ways to relief from joint pain. This is especially so for people who are at their late age. Since this is always a long-lasting problem, it is necessary to tackle it effectively to be fit and active.

“Unfortunately, physicians cannot do much to decelerate the progress of osteoporosis,” says Elinor Mody, MD, medical co-director of the Center for Skin and Related Musculoskeletal Disease at Brigham and Women’s Hospital. “And it is also true that patients don’t contribute much in worsening the ailment faster.”

While the patient can manage osteoarthritis on his own, at times, medical assistance is necessary. It is needed to get relief from joint pain and manage the disease from a long term perspective. So, when do you seek medical advice?

Before going on an exercise program.
For people suffering from osteoarthritis, following a prescribed exercise regimen assiduously is critical for getting relief from joint pain. It strengthens the muscles; thereby reducing the strain on the joints and helps to prevent injury. The exercises for people with osteoporosis are different from those who are young and fit. So, don’t go by what the gym trainer says; instead consult a physiotherapist, who will advise the exercise regimen suitable for your physical condition.

When the pain hampers your normal activities.
When your joints hurt so much that you can’t go on your regular golf game or are forced to skip your daily jogging in the morning, it is time to seek medical help. If the pain is unbearable, hampering your normal physical activities, then you should immediately get relief from joint pain from your physician. The pain can be reduced through doses of cortisone or other such drugs.¡¨

Other ways to get relief from joint pain include:

• Using orthodontics - These are shoe-inserts that can absorb the shocks produced during walking, protecting the hip and knees.
• Knee bracing – it gives stability to the knee-joints.
• Ice therapy – The pain and swelling in the affected joints is alleviated by applying ice packs to it.
• Use of topical analgesic to reduce the pain.
• Use of over the counter pain relievers.

“Surgery is also an option,” says Mody. “It is not wise to delay it for too long as you may not recover fully if there is development of muscle atrophy and joint contraction.”

When assistive devices are needed to relief from joint pain.

Make necessary changes in the immediate surroundings to facilitate easy movement inside your home. Certain minor changes and renovation like fixing the handles in the doors, placing a shower chair in the bathroom can go a long way in bringing in a qualitative change along with safety.

You can even consult an occupational therapy referral or a home safety evaluator. “They have specific devices that can make it easier for the limbs to do their works. For instance, for people with arthritic hands, such devices are available for writing with pencil or pen, opening jar lids etc.,” opines Mody.

When your movements become impaired.
A fall is always a big risk osteoarthritis patients and invariably the reason behind this is ill-fitting foot wears. In such cases, wearing customized shoes is necessary.

“Gone are the days when arthritic patients were reconciled to wearing ugly-looking orthopedic shoes. Consult your doctor and fix up an appointment with a podiatrist,” reveals Mody.

According to Mody, delay in seeking medical help is a major stumbling block for the treatment of osteoarthritis as it can result in the loss of muscle mass and once you loss the movements you previously have; it is very difficult to regain it. So, in case you can’t decide if you have reached a stage warranting medical attention, think over the following questions:

1. Are you able to get in and exit a car without much discomfort?
2. Are you able to put on your shoe all by yourself?
3. Are you able to tie the shoe laces?

“Proper hip-rotation is essential for the above-mentioned activities. So, if you have difficulty in going through all these chores, then you should consult your doctor. Unlike the hip, people generally report the discomfiture in the knees sooner. That explains why I rarely come across cases of knee contracture,” says Mody.

One final point to think about: Are you able to go though the motion of your daily activities smoothly? If not, do not delay in getting relief from joint pain.

Home treatments for lower back pain is popular as this pain is something every one of us encounters some time or other. It can be a sudden pain that shoots up from the lower back almost taking the air out of your lungs or a constant niggling pain troubling you all the time. Unfortunately, 25 percent of Americans complain of lower back pain.

The lower back pain can be due to various reasons. It may be due to an inherent arthritic condition or can result during lifting of some heavy thing.

While you have to consult your physician if the pain is due to some injury or other serious condition like numbness or tingling sensation in the legs, the following tips would help you get relief from mild low back pain.

Different home treatments for lower back pain

Apply ice-pack

“In case your pain is due to some injury or stress, apply ice-pack within the first 24 to 48 hours to stop inflammation,” advises E. Anne Reicherter, PT, DPT, PhD, associate professor of Physical Therapy at the University Of Maryland School Of Medicine. Do not apply heat as although it provides relief from the pain and relaxes the muscles, it can accentuate the inflammation. You may apply heat after two days to the affected part if you feel like it. But either way, you should stop it after twenty minutes to allow the skin to rest.

Be mobile

Move around and go through your household works without straining yourself too much. Do your cooking, prepare the dining table and even attend to your office work. You can revert back to more physically demanding activities like swimming, jogging or bicycling when your body fully permits. But don’t over strain yourself lest the pain would relapse.

Strengthening your muscles is one of the good treatments for lower back pain

“When you recover from the pain, you should work towards strengthening your supporting muscles of the lower back to prevent the recurrence of the pain. Strong back muscles help to maintain a proper posture,” says Reicherter. You should also try to strengthen your pelvic, hip and abdominal muscles as they provide support to your lower back. But keep away from abdominal crunches as it can be counter-productive.

Stretching and bending

“If you spend larger part of your working time sitting on the chair, it is important to take time off to stand and stretch your limbs twice or thrice in an hour,” advises Reicherter. Doing yoga exercises involving stretching is also one of the home treatments for lower back pain.

Rearrange your working place suitably

Rearrange or renovate your immediate working environment like the computer monitor, keyboard and mouse in such way that you don’t have to bend forward too much to look into the monitor or to use the key board or mouse. Your lower back should rest firmly on the chair.

Maintain an erect but comfortable posture

Avoid slouching or drooping of shoulders. When lifting any heavy thing, bend your body from the knee in stead of the waist.

Wear shoes with low heels

Wearing high-heeled shoes and sandals can lead to lower back pain. In fact, 60 percent of women who regularly wear high-heeled shoes complain of lower back pain.

Quit smoking

Smoking is known to contribute towards the development of osteoporosis, which can cause compression fracture in the spine. Studies show that the risk of lower back pain increases by about 33 percent in case of smokers compared to others.

Fight obesity

The lower back portion takes much of the weight of the body. Overweight persons put excess load on their spine and lower back. So, reduce your body weight by doing necessary readjustment in your lifestyle.

Use analgesic

Take drugs like naproxen (Naproxyn, Aleve), ibuprofen (Motrin, Advil) and acetaminophen (Tylenol) to alleviate the pain. But always consult your physician or chemist about its possible side-effects. People with ulcer or lever and kidney related ailments shouldn’t take these drugs.

Consult your physician if:

• The pain persists after few days and you feel it even in a resting position.
• You find it difficult to stand and walk or have the feeling of numbness in the legs.
• You can’t control your bladder and bowel movements.

These symptoms point to some neurological problem or other serious medical problems necessitating medical advice.

If you are still experiencing lots of pain and discomfort after trying the above treatments for lower back pain, immediately consult your physician.

Diabetes has become one among the most common ailments in the present day world and to manage diabetes effectively is very critical to a diabetic.

Diabetes basically consists of 2 types, namely type 1 and type 2. The basic characteristic of type 1 diabetes is that here the body loses its capacity to produce insulin, whereas in type 2 diabetes, the insulin produced is not used properly. However, one needs to learn how to effectively manage diabetes so that he too may lead a normal life.

The reasons as to why diabetes might show up in a person vary from genetic disposition to problems with an improper diet. It is said that type 2 diabetes occurs mainly because of improper diet. However, the disheartening fact is that since no cure has been found for diabetes, the best a person can do is take steps to manage diabetes.

For a diabetic, the intake of right kind of food is most important. Especially in the case of type 2 diabetes, the disease can be stopped if care is taken with regard to eating habits right from the beginning. Thus, a person who is suffering from diabetes needs to have good eating habits to avoid any further problems.

The five factors you need to know to manage diabetes effectively:

1. Blood sugar level

For a healthy body, the glucose that comes in, needs to be processed properly by insulin and then needs to be sent out. In case of a diabetic, this does not happen since the insulin is not functional in the right sense. This in turn, might lead to other body parts getting damaged in the longer run. Thus, a diabetic must be careful about the sugar level in his body.

The parts at risk if one does not manage diabetes the right way are retina, kidney, brain etc. Both hyperglycemia and hypoglycemia are very dangerous for the body if not catered to properly. Irregularities in the sugar level can lead to a person fainting very often.

Thus, the diet of a diabetic needs to be very strict. By having good knowledge as to which are the food items that are high in glucose content, one can avoid their intake thereby remaining healthy. One has to note that not all the carbohydrates contain high amount of sugar. Consultation with a good dietician can be of great help in this regard.

One innovative method that might come in handy for every diabetic is record keeping. By keeping track of what has been eaten over the month in how many quantities, one can be sure that he is monitoring his blood sugar level the right way. By looking at the changes in his blood sugar level and the response of his body, the right kind of diet that stabilizes his health can be arrived upon.

2. Eat mushrooms

There is good news for diabetics, as they can now eat tasty food as they manage diabetes. It has been proven that certain kind of mushroom can be very helpful in keeping away diabetes. Thus, one might make use of the following varieties of mushroom in his food, namely agaricus blazei, reishi and maitake.

3. Have good amount of water

Most problems can be solved provided one has good intake of water in his body. It helps in washing away all the unwanted toxins out of the body and regulates body temperature too. For a person suffering from diabetes, this will be of great help in managing diabetes.

However, the ideal intake required for a healthy body would be 10 to 12 cups a day. Instead of just having high amounts of water right away, it would be ideal if one could have water in intervals. For the people who exercise the requirement of water is higher. Added advantage lies in the fact that the fullness a person feels after drinking water avoids him the tendency of wanting to eat junk.

4. Whole grain

For a healthy body, the intake of good amounts of fiber is very essential and whole grains are good sources of fiber. These fibers help in proper digestion and also help the body regulate blood sugar level properly. Thus, it would be a great step that would help a person manage diabetes.

There are many food items available today that make use of whole grains. Sandwiches and breads are the main ones among them. Here again, the advantage lies in the fact that one feels full after eating them, thereby cutting down on the urge for snacks and junk of any kind.

5. Consultation from knowledgeable physician is key to manage diabetes

One has to note the point that the role of a doctor in helping him control his blood sugar level is vital. Before bringing about any change in your diet or eating habits, make sure that you get approval from doctor.

All in all, one need not feel disheartened owing to diabetes, as by following the above mentioned guidelines and a healthy lifestyle, he can still manage diabetes effectively and live a normal life like everybody else.

“It is a fact that people, who successfully quit the habit of smoking often end up putting on around ten pounds of weight,’ says Trina Ita, Quitline, counseling supervisor for the American Cancer Society.

This phenomenon can be related to two things:

• Quitting smoking prompts you to overeat. Your craving for foods may increase as you would be able to taste and savor foods, especially the sweet ones. You would also want to chew something else, in place of smoking.
• “Nicotine is known to increase the metabolism in the body. Hence, you may put on weight due to a decrease in metabolism after the cessation of smoking,” reveals Lirio Covey, PhD, director of the smoking cessation program at Columbia University in New York.

Ways to quit smoking without weight gain:

Do your workouts
Exercise is one of the most effective ways to keep weight gain at bay, while stopping the habit of smoking.

“In fact, your exercise regimen, whether it is walking or jogging would be fruitful and enjoyable after quitting smoking,” observes Covey. So, go ahead through the rigors of your workouts.

Smokers, after quitting the habit, often find it difficult to come to terms with the nervous energy. Different studies point out that exercising during the phase of quitting the habit, goes a long way both in terms of quitting the habit and fighting weight gain. In fact, by that their chances of quitting smoking effectively go up by 200 percent.

Other factors associated with quitting smoking:

Apart from exercise and a well-balanced diet, you can also be free from gaining those extra pounds through the following ways –

• Chucking out a road map – “Planning in advance is the key to success. Many people, who intend to quit smoking even go for an exercise and diet program beforehand, so that by the time they quit smoking, they are at an advantageous position, as far as weight gain is concerned,” explains Covey.
• Chew only healthy things as a replacement to smoking. It may be Tic Tac, sugar-free candies, a carrot or even a nicotine gum. It would help you in quitting the habit, while keeping any additional calorie build-up.
• Try to take as much water as possible. It would not only keep your urge to smoke at bay, but would also give a fillip to the metabolism of the body.

This original article is presented to you by MyHealthToday.com © 2010