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Your Partners in Flexibility, Mobility & Recovery

Dreams come true !

Painful knees are a very common occurrence among the elderly and so was with Mr Narayanaswamy. He continued to live with painful knees which eventually hampered his everyday activity. There was chronic pain and despite medication his walking and general movement began to decline. He continued to console himself that the reduced activity and stamina was owing to his increasing age.

But after a prolonged period of about two years, by when he was bed-ridden and almost totally inactive – he underwent total knee replacement as advised by his doctor.

After an initial rehab of knee replacement, an average person usually reports significant improvement in walking and other movements. Unfortunately Mr Narayanaswamy was not showing any signs of recovery. Instead he consistently suffered from fever and weight loss. Eventually a TB infection was diagnosed that had affected the TKR implant too. So a revision surgery had to be performed on him shortly, thereafter.

It is at this stage that I got to meet Mr S. Narayanaswamy – who had gone through so much in the last two years. Not just being physically weak he was feeling mentally drained too. He recalls “After I came from the hospital, I was very low on physical as well as mental strength. I was depressed also.  Even the slightest of movement made me breathless.

Continue reading “Dreams come true !”

How Pregnancy Changes Your Body

At FabMoms, we are geared to help women stay fit and healthy during pregnancy as well as after child-birth. Research studies acknowledge these goals as not only medically sound, but beneficial for both the expecting mother and her growing baby. Various studies have shown that fit moms have better control over weight gain, easier labor, healthier babies and they get back in shape faster after childbirth than do sedentary women.
Read more about the benefits of exercise during pregnancy by clicking here

Make Knowledge your Power

Your body will undergo numerous changes during pregnancy and postpartum period, some of them may even cause concern.  We all know that a mother’s mental state influences the health of her baby- therefore it is crucial for her to maintain a calm, positive state of mind during pregnancy. If you are aware of what to expect and are knowledgeable with reasonable certainty how to manage these changes – it can give you invaluable peace of mind. It also enables you to safely engage in activities that enhance your own health as well as that of your baby.

Change is the Buzzword : All your Bodily systems are affected too

During pregnancy, body begins to produce special hormones that stimulate physical changes in almost every part of your body. Knowledge about these biomechanical changes in your Metabolism, Cardiovascular exercise and Musculoskeletal systems is your best friend in your mission to have the healthiest pregnancy possible.

The Cardiovascular System

During pregnancy, the woman’s cardiovascular system (heart and lungs) expands to support the needs of the growing fetus . These changes include: Continue reading “How Pregnancy Changes Your Body”

Exercising Safely In Summer

The heat of summer combined with a busy holiday calendar means exercise and workouts fall down the priority list during the summer months of May-June. We’ve put a list together to help you keep active, while taking appropriate precautions to avoid heatstroke.

Hydration
Drink about two cups of water in the 2 hours before exercising. 2-3 cups (500-750 ml) of cool water or sports drink per hour are sufficient for most sports, if you are exercising for 60 minutes or longer. Thumb rule is that Water intake should always balance out the sweat loss during that time.

Avoid the afternoons when it is the hottest
Get up early and exercise before the sun begins to heat-up, or go out in the evenings or later if it is safe to do so. In the heat of the day, take cover under shade. Go for a swim or sign up for an aqua-aerobics class. or workout indoors.

Continue reading “Exercising Safely In Summer”

No time for exercise? 10 tips to get moving

Running to office? Got to get kids ready for school! Got to meet the deadline. House guests are coming and there is still so much to be shopped. The list goes on and on and what inevitably happens is no time left for exercise. This is not just your story but of the most of the people around. If you are still struggling to find time for exercise, read on to discover some quick and easy tips to get moving.

“Building physical activity back into our daily lives is one of the great public health challenges of this century,” said Russell Pate, Ph.D., professor in the Department of Exercise at the University of South Carolina. “Our bodies were designed to be physically active, and they don’t do well with long-term exposure to sedentary living.  Lack of physical activity is a major risk factor for cardiovascular disease.”

Follow these simple trips to add some more action to your everyday life. Continue reading “No time for exercise? 10 tips to get moving”

And not just because I said so…

Turn and look back in time. Think about the many different houses/homes that you have visited.

Homes are homes – either chaotic, disorganised, cluttered and messy or those that are systematic, organised and tidy! Do you think it ever mattered what kind of home, a child is growing up in? You would surely agree that children who grow up in different environments develop differently. And the way their homes are organised is likely to have a substantial impact on them.

Staying organised – the beginnings are made, right with the child’s play itself. With so many books written on early childhood development and parenting, it is high time that the importance of organized play got established, right from an early age.

Several years of experience in Paediatric Physiotherapy, dealing with kids having sensory, motor, cognitive or behavioural issues have helped me gather some important information about behavioural problems among children (specially those with ADHD, Autism and SPD).

kid tantrum messy roomMost often than not, these children show behaviour with a lot of pulling, pushing, throwing things, making a mess of the place and intentionally (or unintentionally) not putting things back in place. This behaviour may be owing to anger or a sheer need for attention. Organized-play works wonders for such kids. Parents often come up and tell me, “It’s MAGIC! Guess what? My child has begun playing more constructively. He/she has got calmer. How did this happen in a day?”

Continue reading “And not just because I said so…”

7 Healthy Breakfast Ideas

Physical fitness goes hand in hand with Nutrition. The body will function properly only when it remains well exercised as well as well-fed!

We already know the benefits of having a proper breakfast. Despite that, the morning rush always wins over us and we either end up skipping the breakfast or have an inadequate one! Here are some suggestions that may help you plan your daily breakfast  and pack-in the right combination of nutrition, despite the rush!

When you break your fast after eight hours of fast overnight, it becomes important that you load it with the right nutrients to get your body get into action for the day.

Eat Breakfast vs Don't eat breakfast

Continue reading “7 Healthy Breakfast Ideas”

Break Your Fast

Optimum activity levels can be attained only with a proper mix of physical fitness as well as a nutritious diet. The body will function properly only when it remains well exercised as well as well-fed!

A lot of us go without breakfast because we are either in a great hurry in the morning or don’t feel particularly hungry first thing in the morning ! Whichever be the case, it is important to know, recognize and remember that a healthy breakfast provides energy, clear thinking, and a wholesome start to a busy day.

The word BREAKFAST being self explanatory says it all  : BREAK – FAST : breaking a fast for over 8 hours. It is your first meal of the day!

If you’re concerned about getting yourself to eat a nutritious meal before leaving the house each day, here are a few suggestions that may help:

Continue reading “Break Your Fast”

Fitness Essentials : Walking

Walking is as simple as it gets for fitness. All you need is a good pair of shoes, comfortable clothing, and desire. Start walking towards a healthier you. Walking forms an essential part of our Activity Pyramid too.

Plan your routine. If you walk every morning, that’s perhaps the best! For it is during mornings when you beat all the traffic and catch the freshest air after the pollution has long settled down. Nature is just waking up with all its sound and visual beauty and most of us would love to witness it all during our walk.

Make it a habit! Usually it works best to have more-or-less the same time everyday for a walk. Form a routine – Morning or evening – whatever works for you (I know of some who have been walking even at 4 in the afternoon!) Afterall some exercise is better than none at all!

Build up your walk. Get Started. If you’re not active now, start walking three times a week at a stroll for 20 minutes.  Add five minutes to your walks next week (total walking time 20-25 minutes). Keep adding 5 minutes until you are walking as long as desired. Then start walking every day.

Distance or time? Some walkers focus on distance, others target time. Finally, it all boils down to speed. So use both distance and time as well as heart rate. Any reasonable health gadget or fit-bit will be able to track the heart rate while you walk. What should your heart rate be? “Most recommendations suggest starting out at 70% to 75% of your maximum heart rate,” Dr Neelam Patel, Sports Physiotherapist from ReLivaTM says. “But this may not be enough if you’re fit.”

How much is good ? Walking daily will help (a minimum of 5 days a week is a good goal). You should walk fast enough to maximize the benefits but a good thumb rule to judge it is that you should not be gasping for air.

If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace. ReLivaTM suggests “Talk test” to check your pace – You may consider the pace of walk to be good enough when you are walking fast, yet you can hold a conversation (atleast 4-5 word sentence) comfortably while walking. Continue reading “Fitness Essentials : Walking”

Stretching : How to Make the Most of it

Stretching for sport and exercise improves flexibility, which increases the ability of a joint to move through its full range of motion; in other words, how far it can bend, twist and reach. This article attempts to guide how to stretch properly and get the most of it.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle’s felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion. Stretching is also used therapeutically to alleviate cramps.

Here are some of the main benefits of stretching. Hopefully these reasons will inspire you to make it part of your schedule!

For Your Body

  • Helps improve flexibility (increases your range of motion)
  • Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)
  • Increases blood and nutrient supply to muscles, thereby possibly reducing muscle soreness

For Your Mind

  • Even a short amount of time (10-15 minutes) of stretching can calm the mind, provide a mental break, and give your body a chance to recharge
  • Classes like yoga or pilates offer you a chance to spend an hour releasing tension physically and mentally

How to stretch properly?

To stretch properly and safely, slowly stretch the muscle just until you feel resistance. Resistance is the point at which you feel a slight pull. It should not be painful. Stop and hold each stretch for 10 to 20 seconds without bouncing up and down.

During the stretch, breathe deeply and regularly. Don’t hold your breath. Make sure your muscles are warmed up before you stretch. The best time to stretch is after exercise, when your muscles are most supple. ReLiva suggests 6 active stretches that you must do.

Continue reading “Stretching : How to Make the Most of it”

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