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Your Partners in Flexibility, Mobility & Recovery

The Activity Pyramid: Stay Active in a Fun way

Much easier said than done – Stay Active and Fit for Life! Not all the time. Here are few simple and fun things that you can incorporate in your everyday life and continue to stay Physically Fit and Active.

We call it the Activity Pyramid. Since it is meant to be FUN, it begins right at the bottom with everyday things that you may have known but have ignored implementing them so far!.Start from the bottom and work your way upwards!

 1. If you are Inactive: That is you rarely do any activity, increase your daily activities by:

– Use the staircase in place of the elevator. Start by climbing up the first fllor and then take the elevator to your destination. Add another one floor every second day of your climbing routine to gradually make it all the way up.

– Hide the TV remote. Get up and walk to the TV to adjust the volume or change the channel everytime.

– While standing in a queue, use your time to stretch your body.

– Walk whenever you can even within the house Continue reading “The Activity Pyramid: Stay Active in a Fun way”

Five Ways to check your Knee health

Whether you are walking, running, cycling or exercising; you are likely to be using your knees a lot. While the common sense says that the more you use the joint the more mobile or lubricated it will remain. The better sense says that it will all be worthwhile only if you know how NOT to ruin them instead.

The knee joint is particularly vulnerable to damage and pain because it takes the full weight of your body and any extra force when you run or jump. You’re more likely to experience knee pain as you get older, and people who are overweight or do lots of sports have a higher risk of damaging their knees. And it’s not just athletes who suffer. Knee problems can happen to anyone.

It’s difficult to strike the correct balance between mobility and stability. The knee needs to move back and forth, twist a little, and pivot too. The knee’s ligaments can tear, its tendons can swell up, one may get osteoarthritis, and even everyday wear and tear can ruin a perfectly good set of knees,” says Dr Shreya Sahasrabudhe, the Musculoskeletal specialist at ReLiva.

Ask yourself the following five questions and find out if you’re being nice to your knees.

  1. How much weight are you carrying?

If you’ve ever loaded your car’s trunk with heavy objects or driven with four adult passengers, you may have noticed that the ride wasn’t as smooth. Your car’s shock absorbers probably didn’t soak up the jolts from the bumps and the potholes as well as they would have with a lighter load. Similarly, if you’re carrying too much weight on your body, your knees may also be in for a rough ride.

Every kg of excess weight exerts about 4 kg of extra pressure on the knees. So a person who is 10 kg overweight has 40 kg of extra pressure on his knees; if a person is 100kg overweight, that is 400kg of extra pressure on his knees. So if you think about all the steps you take in a day, you can see why it would lead to premature damage in weight-bearing joints. Continue reading “Five Ways to check your Knee health”

High Heels : To Wear or Not to Wear?

There will hardly be a woman who would not love to wear high heels (having put rationale aside) and appear as a long legged, stylish lady! And there are a lot of them who cannot forego the attraction, despite the discomfort that high heeled shoes bring with them!

Here are few facts related to High heel shoes

what do high heels do to our body

High heels are one of the biggest causes of knee pain because they throw your whole body out of alignment. Your feet are forced up at an unnatural angle, so your body is pushed forward and the balls of your feet are supporting all of your weight. This causes your knees to tense up and work harder to keep you upright, while the forward position puts more pressure on the shock-absorbing cartilage under your kneecaps. After a few hours, you will probably feel some discomfort in heels, but the real damage — such as chronic knee and back pain and osteoarthritis — may not be apparent for some time.

Shoes that have no heel at all can also cause knee pain

As a general rule, wearing shoes with heels no higher than three-quarters of an inch will help to maximize knee support. However, shoes that have no heel at all can also cause knee pain by not adequately cushioning your feet as they hit the ground and increasing the amount of shock the joint has to absorb. For this reason, avoid shoes with heels that are lower than half an inch.

Physically Fit : What does it mean?

When you say the words – “Physically Fit” ; the mind begins to immediately picture a smart looking person who has a well-shaped body and is pleasant to look at. But is that all, that is there to being Physically fit?!

Of course, a pleasant looking body is one of the most tangible positive outcome of being Physically fit, but there are a lot of other measures that go into gauging one’s Physical Fitness ! One needs to consider all of these categories to qualify as being Physically Fit!

5 Components of Physical Fitness
5 Components of Physical Fitness
  1. Flexibility : Flexibility is the range of motion of a person, or one’s ability to move joints without feeling any discomfort or pain. There is a certain range of motion for each joint in the human body. Flexibility can be improved by stretching the joints and muscles of the body. Yoga is one of the most popular activity to improve Flexibility.

Continue reading “Physically Fit : What does it mean?”

Healthy & Positive Habits to Protect you from Stress

Everyday life can be full of stress. Research has shown that some stress is good for us: it helps us perform at optimal levels. Too much stress, however, can have serious psychological and physiological repercussions.

Research proves that a large chunk of top performers know how to manage their emotions in times of stress so that they remain cool, calm, and able to do what needs to be done. Here are few healthy and positive habits that you may want to develop to fight back stress and be successful!

  1. Drink plenty of water. Dehydration is often overlooked. When our body does not have enough we often feel lethargic, grumpy, and get headaches. We also tend to mistake hunger for thirst, so before digging into another sandwich, vada pao or bag of chips, drink a glass or two of water. Tea, Coffee, cold drinks or flavored drinks do not count as water.
  2. Stay active on a regular basis : Exercise produces natural endorphins, which help put exercise promotes sleepus in a good mood. There is a lot of research that shows that exercise improves mood. If you are stressed, physical activity can get you in the right state of mind to be able to identify the causes of your stress. Exercise won’t make your stress disappear, but it will reduce some of the emotional intensity that you’re feeling, clearing your thoughts and enabling you to deal with your problems more calmly. Exercise will also help you get proper sleep and calm you down.

Continue reading “Healthy & Positive Habits to Protect you from Stress”

Believe in Yourself

“Your Victory is right around the corner. Never Give up”

I think this quote very appropriately fits one of my patients – Mr Anand Rai (Name changed for patient privacy).

Chronic Obstructive Pulmonary Disorder (COPD)
Chronic Obstructive Pulmonary Disorder (COPD)

Mr. Rai (Or Rai uncle, as he prefers me to call him) is 71 yrs old retired Engineer who was diagnosed with Chronic Obstructive Pulmonary Disorder (COPD) about thirty year back! When I first saw him for consultation, I was looking at a very tired, breathless and weak looking old man. Despite his many difficulties, he seemed to own an amazing ‘spirit’, a great ‘will’ to get better and a beautiful ‘smile’ on his face.

Let’s take this chance to give someone what most breathless patients miss! We don’t know and most of the time THEY also don’t know that it is possible to better manage and even reduce the Asthma Attacks / COPD episodes and AVOID related Hospitalisation. Share this story with someone you know…

I was told that Mr Rai had an episode of severe breathlessness, excessive sweating and total black-out one month back, when he was shopping for vegetables. He was immediately taken to the hospital, and admitted there for a week.  He had been home bound, since then. After month-long restrictions, due to severe breathlessness and lack of endurance, he was now even scared to go out! Imagine the mental condition of a person, who loves outdoors, travelling, socializing, but because of his condition, is restricted to his house. I still remember his first words to me, “Dr. Kashmira, please make me better, so that I can go out and enjoy the rains when it comes and take a walk in the garden independently.”  Another significant factor in his history was that he was a chain smoker for over 30 years, and still smoked 4 cigarettes a day. Continue reading “Believe in Yourself”

Cardiac Rehab Program : Story of Recovery & Confidence

Indians have traditionally faced high mortality due to a wide array of Cardiovascular Diseases (CVDs), including those like Hypertension, blocked arteries, cholestrol leading to Ischaemic Heart Disease (IHD), Hypertensive Heart Disease (HHD), Rheumatic Heart Disease (RHD), Cardiomyopathies, Congenital Heart Disease (CHD), Peripheral Artery Disease. However it is estimated that 90% of CVDs are preventable.

Also most of the CVD patients can help lower their risk of future heart problems if they make changes to improve their health.

Cardiac Rehabilitation has emerged as a very reliable and sustainable protocol to improve cardiac health and improve outcomes of cardiac surgery.

Read what some of our Cardiac Rehab patients have to say, after completing the Rehab Program at ReLiva by clicking here.

What is Cardiac Rehabilitation?

Cardiac Rehabilitation (Cardiac Rehab) is a professionally supervised program to help people recover from heart attacks, heart surgeries, percutaneous coronary intervention procedures such as stenting & angioplasties.

Cardiac Rehab programs usually provide education & counselling services to help heart patients increase physical fitness, reduce cardiac symptoms & improve health. Continue reading “Cardiac Rehab Program : Story of Recovery & Confidence”

CardioVascular Diseases – Improving Heart health via Cardiac Rehab Program

Cardiac RehabIndia is one of the most populous countries in the world. The present health scenario suggests that our country is undergoing an epidemiological transition. The epidemiological infectious diseases are getting superseded by the non-communicable diseases (NCD). Estimates indicate that NCDs account for 53% of total deaths in India & Cardiovascular diseases (CVD) mortality tops the list of NCD deaths with 45% of deaths accounted by CVD.#1

Increasingly even the government setups in India are also acknowledging and approving of Cardiac Rehab Programs as effective and needed to ensure SPEEDY Recovery and enhance surgical OUTCOME (cardiac surgery).

CARDIOVASCULAR DISEASES

Cardiovascular diseases (CVDs) are a class of diseases that involves heart or blood vessels.

Common CVDs include-

  • Ischaemic Heart Disease (IHD)
  • Hypertensive Heart Disease (HHD)
  • Rheumatic Heart Disease (RHD)
  • Cardiomyopathies
  • Congenital Heart Disease (CHD)
  • Peripheral Artery Disease (PAD)

The underlying mechanism varies for the above mentioned diseases; the most common cause being atherosclerosis. Continue reading “CardioVascular Diseases – Improving Heart health via Cardiac Rehab Program”

Physiotherapy, a sustainable solution for Rising workplace Health issues

IT workforce usually spends long hours at their desk
Corporate workforce usually spends long hours at their desk

As India grows increasingly important in the World economy, more and more Indians are getting into white collared jobs. Information Technology or IT/ITES sector, alone forms the largest employer in the organized private sector of our country. And when over 50 % of these IT professionals in India report musculoskeletal problems like back pain, neck pain etc, one cannot ignore the mounting size of the issue.

A high prevalence of musculoskeletal (orthopedic) problems has been seen amongst IT workforce. Studies have found that over 50% of the IT professionals in India report these issues. Office for National Statistics in UK has found that back, neck and muscle pain accounted for more absences than any other ailment.

Fortunately, Indian IT/ITES companies invest significantly in providing high quality infrastructure, lighting arrangements and furniture to minimize the physical stress their employees undergo and to enhance their well-being. However, the employees continue to suffer in spite of such investments – as indicated by the studies.

Moreover, the sedentary nature of lifestyle (even out of office) adds to the health burden. Hectic business travel and ever-increasing commute further add to the list of woes. While the employers do provide health insurance; THAT solution is more ‘reactive’ in nature and not ‘preventive’.  Continue reading “Physiotherapy, a sustainable solution for Rising workplace Health issues”

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