At times it can be a fine balancing act between exercise and abuse. It is a line that you and your doctor will have to define. Where your muscles and muscle loss are concerned there is one simple statement that applies: Use it or lose it. You need to keep active or your muscles will begin to deteriorate. Muscle loss can be a major factor during long term or chronic illness. This wasting away of muscle tissue is referred to as muscle atrophy and it generally occurs during lengthy periods of reduced physical activity or loss of movement due to illness or injury.
For many individuals it can be difficult to include a regular fitness program into their daily living but for people who suffer from chronic illness it can be especially difficult. The body may be busy sending out mixed messages. Symptoms of pain and fatigue may be telling the person to rest till they get well because the body needs time to recuperate. Those subtle warning messages are accurate and over-exercising while the body is under physical or emotional stress can and will do damage to the body.
Vigorous exercise should generally not be participated in during periods of extreme illness but exercise is also a very necessary aspect of maintaining good health. This is why it is important for each individual to evaluate and work within their current fitness levels. A person cannot go long periods of time in restricted movement of the body without developing some degree of muscle atrophy so maintaining at least some minimum level of activity is necessary.
If an illness is chronic or lasting for more than a few weeks than it becomes vital to participate in a range of motion, mobility, or exercise program. Even a short jog throughout the home can help to cleanse the lungs and increase muscle stamina. Keeping the body toned when it is a weakened state can be a fine balancing act. Muscle toning, cardiovascular exercise and range of motion exercises must be based on a person's individual needs and adjusted on a day to day basis as the illness improves or worsens. You never want to do more damage than good. It can really hurt when exercise damages the muscle rather than repair it.
A mix of chronic illness and inactivity can cause muscle loss. Muscle atrophy from illness or injury can often be reduced or prevented if muscles are kept active. This is especially important for people who suffer from chronic illness. Their disease is not going to go away so they may have to spend a lifetime with their symptoms of pain and fatigue. This means that these persons have to find a means of keeping muscle loss to a minimum throughout the course of their disease.
Most illnesses come with a reduction in the amount of energy that we exert. This is apparent to anyone who has ever suffered from a really bad case of the flu. You want nothing more than to crawl into bed and pull the blankets up over your head till you are well again. You are not imagining things.
When you are sick with the cold or flu your body can be busy using all of its reserves to try to heal itself. This may not leave much energy left over for trying to maintain muscle strength.
People who suffer from chronic illness often live with symptoms of severe fatigue on a daily basis. A chronic illness is also not likely to go away so this tiredness can be a lifelong event. Often when the body is ill or under stress it becomes more sensitive to adverse stimuli. Little things can make a big difference in health so never under estimate how important small lifestyle changes can be.
Toxins or allergens within personal care and household products can affect current health issues. What you apply to the skin absorbs into the body so it is important to read the ingredient list on each product you use. Try switching away from chemical formulas and use natural products whenever possible.
* Baking soda, vinegar, lemon, and green tea are natural products you can use to replace chemical household cleaners. There are many cleaning jobs which these natural solutions can be used.
* Magnesium rich Epsom salts can help relieve muscle pain and cramping brought on from lactic acid buildup during exercise. Add a cup of these salts to the warm water in a foot bath or full size tub and soak away your aches.
* Shea butter is a natural anti-inflammatory and may help to soothe muscle aches as it helps to heal dry skin.I suffer from chronic inflammation and began using Shea butter lotion and shea soap a few years ago. I would never switch back to other products again. The natural healing powers of Shea butter proved its worth to me.
Life doesn't always deal a fair hand and some days won't have you up running a marathon but your day can still be greeted with a smile. Laughter truly is good medicine so find a smile in everything you do throughout the day. When you smile, laugh, or participate in other pleasurable activities your brain releases a little feel good chemical messenger known as an endorphin. They flow down the spine and spread throughout your body relieving emotional and physical pain as they go.
For those who are ill insuring proper nutrition and protein is very important. Inadequate protein can cause muscle loss to occur. Adequate protein consumption is vital to preserving muscle strength and providing us with energy when we most need it.
Our body requires an ingestion of protein daily and uses this to feed a number of vital body functions. It is important to note though that not all protein is equal. Protein is built on a chain of amino acids. There are 20 of these that we require and 8 of which are referred to as essential amino acids because they are not produced by the body.
What we refer to as a complete or good quality source of protein is one that contains all eight of the essential amino acids. Complete proteins are found generally in animal based proteins such as fish, meat, and eggs. Often when a person is ill their appetite decreases and fatigue increases. This can make getting adequate amounts of nutrition difficult.
Vitamin and protein supplements during illness can help to maintain adequate body mass and strength until the person is stronger. Whey powder is an easily digestible protein which can be stirred into a milk or juice smoothie for easy consumption. Smoothies have become a popular drink for dieters seeking to lose weight but also for those with health issues looking for extra nutritional support.
Muscle heals while you sleep. Many people know the value of exercise for muscle strength and endurance but may not realize how vital an adequate amount of sleep is to this process.
How much sleep your body requires will depend on your personal needs but the general guideline of eight hours per night is usually a pretty good rule to follow. Allow your body the rest it needs to repair itself. Muscle heals while you sleep and when your body is not well you may require additional rest.
When we are younger, older, or ill we tend to require additional rest so don't be too surprised if your body asks for eight to ten hours of sleep per night. A half hour period of total rest at some point during the day can also help to re-energize and strengthen your body.
A well tolerated exercise program can help repair damaged muscle. Walking is an activity that can be done by most individuals regardless of their illness levels. It is an exercise important for promoting cardiovascular health as well as bone and muscle strength. Although a walk can be a gentle form of exercise it is still important for each person to pace their walking program to their fitness level.
Get outside and enjoy the summer sunshine. Sunshine not only supplies you with vitamin D but it is also a wonderful way to lift your mood when you feel down. When walking outdoors it is important to remember not to walk further than you are able to also do on the return trip. Remember that you have to have the energy to get back home again so account for the return trip when planning out your route. A home treadmill is a great way to walk for short periods throughout the day without overdoing it by misjudging what you are capable of. It is also ideal for those who have issues with walking outdoors in the winter months.
Turn on your favourite tunes and dance throughout the house. Dance is a form of therapy that is generally not given the respect that it deserves. It is a wonderfully versatile fitness activity. Alike yoga and walking programs it can be adjusted to individualized fitness levels.
Dance therapy can be anything from a simple shuffle around the living room to a full fledged Aerobics workout. Most people feel uncomfortable dancing alone but don't, this activity can be a lifesaver. With dance it seems that you don't even have to concentrate on how much or how little you should do, your body automatically seems to know, and each day it will let you know what it is capable of. Many people are surprised when they realize that two weeks into a dance program they are dancing more vigorously and for longer periods of time yet don't feel like they are exerting any additional energy to accomplish this. Fitness adjustments comes natural in most forms of exercise.
You can also seek out a physiotherapy program appropriate for your needs. Every illness or injury is individual so requires its own specialized treatment program. In times of limited mobility range of motion exercises can be learned through local physical therapy programs or an arthritis centre.
These exercises focus on maintaining as much movement as possible within the joints and muscles. From simple circles done first to the right and then to the left in the ankle and neck areas, to stretching each finger to touch the inner palm. Range of motion is a gentle form of exercise that can generally be used even in the most severe cases of illness.
Aqua therapy is another low impact exercise program for those with limited mobility or requiring gentle therapy to prevent joint or muscle injury. Generally conducted in warm water at a public pool or in a medical spa facility.
Water exercises can range anywhere from gently moving the arms and legs, to water dance, aqua-fit classes, or the swimming of laps depending on a persons fitness or illness level. Aqua therapy is very beneficial for muscle relaxation as well as strengthening for those with joint issues. It helps to remove stress that would otherwise be placed on the joints during exercise.
Yoga is a form of therapy beneficial for overall mental and physical health. By gently stretching the muscles of the body yoga promotes muscle strength and flexibility while at the same time it relaxes the nervous system and stimulates the many internal organs within the body to provide cardiovascular health benefits.
Yoga can be modified and simplified during periods of extreme illness and it is also a therapy that can be easily individualized through a choice of exercises pinpointed to key areas of the body. Yoga exercises are designed to focus on every area of the body to bring total well being when performed on a regular basis. They are also wonderfully versatile and easily adaptable to most levels of fitness.
Focus
on the key postures of yoga that will do your body the most benefit.
Choose specific muscle groups to focus your early exercise routine on. When illness or injury strikes it is important to adapt your physical fitness program to match your specific health needs.
Your condition may change from day to day so adapt as needed.
If an illness is chronic or lasting for more than a few weeks than it becomes vital to participate in a range of motion, mobility, or exercise program. Even a short jog throughout the home can help to cleanse the lungs and increase muscle stamina. Keeping the body toned when it is a weakened state can be a fine balancing act. Muscle toning, cardiovascular exercise and range of motion exercises must be based on a person's individual needs and adjusted on a day to day basis as the illness improves or worsens. You never want to do more damage than good. It can really hurt when exercise damages the muscle rather than repair it.
A mix of chronic illness and inactivity can cause muscle loss. Muscle atrophy from illness or injury can often be reduced or prevented if muscles are kept active. This is especially important for people who suffer from chronic illness. Their disease is not going to go away so they may have to spend a lifetime with their symptoms of pain and fatigue. This means that these persons have to find a means of keeping muscle loss to a minimum throughout the course of their disease.
Relax Sore Muscles with Massage Therapy or a Warm Spa Bath
Most illnesses come with a reduction in the amount of energy that we exert. This is apparent to anyone who has ever suffered from a really bad case of the flu. You want nothing more than to crawl into bed and pull the blankets up over your head till you are well again. You are not imagining things.
When you are sick with the cold or flu your body can be busy using all of its reserves to try to heal itself. This may not leave much energy left over for trying to maintain muscle strength.People who suffer from chronic illness often live with symptoms of severe fatigue on a daily basis. A chronic illness is also not likely to go away so this tiredness can be a lifelong event. Often when the body is ill or under stress it becomes more sensitive to adverse stimuli. Little things can make a big difference in health so never under estimate how important small lifestyle changes can be.
Toxins or allergens within personal care and household products can affect current health issues. What you apply to the skin absorbs into the body so it is important to read the ingredient list on each product you use. Try switching away from chemical formulas and use natural products whenever possible.
* Baking soda, vinegar, lemon, and green tea are natural products you can use to replace chemical household cleaners. There are many cleaning jobs which these natural solutions can be used.
* Magnesium rich Epsom salts can help relieve muscle pain and cramping brought on from lactic acid buildup during exercise. Add a cup of these salts to the warm water in a foot bath or full size tub and soak away your aches.
* Shea butter is a natural anti-inflammatory and may help to soothe muscle aches as it helps to heal dry skin.I suffer from chronic inflammation and began using Shea butter lotion and shea soap a few years ago. I would never switch back to other products again. The natural healing powers of Shea butter proved its worth to me.
Moving Your Joints Will Help Them Stay Limber
We each have our own levels of ability and fitness so adapting your routine to match your needs can be a process of trial and error. There are days when you will be able to accomplish more and days occasionally days when the best you can manage is a quick trot around the house. The important factor is
your participation.
Everything you do does make a difference so get up and move. Ten minutes of exercise a few times a day can be very beneficial. Finding the ideal balance of physical fitness and rest that works best for you can be both challenging and fun. Each day is a new opportunity to try again.
Happiness can heal. Smile often. Laugh often. Feeling happy is an important element in staying healthy.Everything you do does make a difference so get up and move. Ten minutes of exercise a few times a day can be very beneficial. Finding the ideal balance of physical fitness and rest that works best for you can be both challenging and fun. Each day is a new opportunity to try again.
Life doesn't always deal a fair hand and some days won't have you up running a marathon but your day can still be greeted with a smile. Laughter truly is good medicine so find a smile in everything you do throughout the day. When you smile, laugh, or participate in other pleasurable activities your brain releases a little feel good chemical messenger known as an endorphin. They flow down the spine and spread throughout your body relieving emotional and physical pain as they go.For those who are ill insuring proper nutrition and protein is very important. Inadequate protein can cause muscle loss to occur. Adequate protein consumption is vital to preserving muscle strength and providing us with energy when we most need it.
Our body requires an ingestion of protein daily and uses this to feed a number of vital body functions. It is important to note though that not all protein is equal. Protein is built on a chain of amino acids. There are 20 of these that we require and 8 of which are referred to as essential amino acids because they are not produced by the body. What we refer to as a complete or good quality source of protein is one that contains all eight of the essential amino acids. Complete proteins are found generally in animal based proteins such as fish, meat, and eggs. Often when a person is ill their appetite decreases and fatigue increases. This can make getting adequate amounts of nutrition difficult.
Vitamin and protein supplements during illness can help to maintain adequate body mass and strength until the person is stronger. Whey powder is an easily digestible protein which can be stirred into a milk or juice smoothie for easy consumption. Smoothies have become a popular drink for dieters seeking to lose weight but also for those with health issues looking for extra nutritional support.
 |
| Losing weight can help to increase energy. |
Muscle heals while you sleep. Many people know the value of exercise for muscle strength and endurance but may not realize how vital an adequate amount of sleep is to this process.
How much sleep your body requires will depend on your personal needs but the general guideline of eight hours per night is usually a pretty good rule to follow. Allow your body the rest it needs to repair itself. Muscle heals while you sleep and when your body is not well you may require additional rest.When we are younger, older, or ill we tend to require additional rest so don't be too surprised if your body asks for eight to ten hours of sleep per night. A half hour period of total rest at some point during the day can also help to re-energize and strengthen your body.
A well tolerated exercise program can help repair damaged muscle. Walking is an activity that can be done by most individuals regardless of their illness levels. It is an exercise important for promoting cardiovascular health as well as bone and muscle strength. Although a walk can be a gentle form of exercise it is still important for each person to pace their walking program to their fitness level.
Get outside and enjoy the summer sunshine. Sunshine not only supplies you with vitamin D but it is also a wonderful way to lift your mood when you feel down. When walking outdoors it is important to remember not to walk further than you are able to also do on the return trip. Remember that you have to have the energy to get back home again so account for the return trip when planning out your route. A home treadmill is a great way to walk for short periods throughout the day without overdoing it by misjudging what you are capable of. It is also ideal for those who have issues with walking outdoors in the winter months.
Dance therapy can be anything from a simple shuffle around the living room to a full fledged Aerobics workout. Most people feel uncomfortable dancing alone but don't, this activity can be a lifesaver. With dance it seems that you don't even have to concentrate on how much or how little you should do, your body automatically seems to know, and each day it will let you know what it is capable of. Many people are surprised when they realize that two weeks into a dance program they are dancing more vigorously and for longer periods of time yet don't feel like they are exerting any additional energy to accomplish this. Fitness adjustments comes natural in most forms of exercise.
You can also seek out a physiotherapy program appropriate for your needs. Every illness or injury is individual so requires its own specialized treatment program. In times of limited mobility range of motion exercises can be learned through local physical therapy programs or an arthritis centre.
Aqua therapy is another low impact exercise program for those with limited mobility or requiring gentle therapy to prevent joint or muscle injury. Generally conducted in warm water at a public pool or in a medical spa facility.
Water exercises can range anywhere from gently moving the arms and legs, to water dance, aqua-fit classes, or the swimming of laps depending on a persons fitness or illness level. Aqua therapy is very beneficial for muscle relaxation as well as strengthening for those with joint issues. It helps to remove stress that would otherwise be placed on the joints during exercise.
Yoga is a form of therapy beneficial for overall mental and physical health. By gently stretching the muscles of the body yoga promotes muscle strength and flexibility while at the same time it relaxes the nervous system and stimulates the many internal organs within the body to provide cardiovascular health benefits.
Yoga can be modified and simplified during periods of extreme illness and it is also a therapy that can be easily individualized through a choice of exercises pinpointed to key areas of the body. Yoga exercises are designed to focus on every area of the body to bring total well being when performed on a regular basis. They are also wonderfully versatile and easily adaptable to most levels of fitness.
Research exercise programs and different diet plans to find the programs that will suit your distinct needs. Choose a mobility or exercise program that is appropriate for you. There is no one standard exercise routine that is standard for every individual so select one that is right for you. You don't have to power press weights to preserve your muscle all you have to do is keep your muscle active. Ten minutes of exercise multiple times throughout the day is acceptable if that is what works for you. Where
your muscles and muscle loss are concerned there is one simple statement
that applies, use it or lose it.
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Related Articles By Lorelei Cohen
~ Gifts for Grumpy People
~ Subliminal Message Subconscious Learning
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~ The Natural Healing Benefits of Shea Butter Lotion
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~ Natural Treatments for Muscle Pain