Benefits Of Daily Exercise

If you are not chasing the gym body per se, regular exercising has a lot more bounteous advantages in store for you! There are various types of exercise routines you can follow as well!More

Benefits Of Daily Exercise

Written By Sancket Kamdar / Reviewed By Ray Spotts

A short bout of motivation to lose weight to fill in the gaps on your social media profile should not be the motive behind adding a rigorous exercise regime in your already hectic week. For all your efforts and sweat to come to fruition, consistency with your home exercise equipment is your best bet. 

Perks of Exercising Regularly

Having a long-term outlook before embarking on a journey to a healthier lifestyle is the ideal way. If you are not chasing the gym body per se, regular exercising has a lot more bounteous advantages in store for you! There are various types of exercise routines you can follow as well!

Boosts happiness and euphoria

Looking for instant mood elevation? Start working out and the production of endorphins in your body will help relax and significantly improve your psychological well-being. Spend 30 minutes with any physical activity to advance your brain's sensitivity to serotonin and norepinephrine, which help keep depression at bay. 

Relieves stress 

Daily exercise has proven to be a natural and effective anti-anxiety treatment that works wonders to undo the damage caused by stress. Exercise regularly to bask in the increased concentration of norepinephrine which regulates how the brain responds to stress. 

Enhances muscle and bone health

Aging leads to a loss of bone and muscle retention in the body. Daily workouts will improve bone and muscle fitness levels that can save you from incurable diseases such as osteoporosis while allowing you to retain your strength as you age.

Advances energy levels

Studies have shown that routine workouts significantly boost your cardiovascular health, in turn, helping your heart and blood vessels transport blood more efficiently to the muscles relieving conditions like Chronic Fatigue Syndrome.  

Lowers risk against chronic ailments

Exercise away to help your body become more insulin sensitive and carry a body composition that efficiently keeps a check on blood pressure and body fat levels! All of which will diminish your risk of contracting chronic ailments. 

Encourages younger skin

The post-exercise glow carries forward into your daily life with the rising of anti-oxidant production in your body thanks to your daily exercise regime. You get smoother and healthier-looking skin at the price of a 30-minute sweat session! 

Raises memory

Sharper brain health and rising size of the hippocampus that is responsible for memory is a contribution of daily physical exercise. The more the blood and oxygen flow to your brain due to improved cardiovascular health, the more the growth of brain cells and the more slowly your brain ages. 

Aids sleep quality

While any physical activity makes the body demand rest and repair, the science behind it is different. Exercise raises your core body temperature and regulates your body's circadian rhythm, i.e. sleep cycle. When this risen body temperature starts to cool down, a good quality sleep awaits you. 

Relieves physical pain

Studies have proven that if a person, suffering from any chronic pain, exercises for a minimum of six weeks, they will experience a drastic pain reduction. It helps control the pain associated with health conditions like lower back pain, shoulder disorder, and more. 

Induces weight loss

Weight loss and a chance to fight obesity and sedentary weight gain is reason enough to imbibe the habit of regularly working out. It improves metabolic rate, burns more calories at rest, aids fat loss and muscle mass retention. 

Are you convinced to start exercising? Order your home exercise equipment now! 

Planning your exercise routine

If you lack the motivation to hit the gym regularly, worry not! With the rising popularity of the home gym set up, investing in one would work equally well for you. Here's how to plan:

  1. Begin setting targets - Deciding your long-term goals and some short-term targets early on will help retain the motivation. 
  2. Prepare yourself- Remember to include both cardio as well as strength-based workouts for dynamic results. 
  3. Gather equipment - Take your pick from a wide range of equipment that can help set up your home gym. Be it exercise balls, a mat, weighted dumbbells or a home gym set.
  4. Learn the basics - Brush up your knowledge about safe weight lifting and the difference between reps and sets. Plan your workout duration and frequency to avoid overtraining.
  5. Decide the workout structure -Inculcate the 4 S's of exercise in your daily workout, i.e., Strength, Stability, Stamina, and Stretching. 
  • Aerobic exercise (cardio) - Running, brisk walking, cycling, etc.
  • Strength training - Start small, increase weights progressively using weight machines, resistance equipment, or free weights like dumbbells or kettlebells. 
  • Balance exercises - Yoga and pilates restore the bodily equilibrium with slow decisive movements.
  • Flexibility exercises - Stretching is essential to relieve the tightening of muscles after workouts.

Now is the right time to start your daily exercise routine and reap all the benefits later. 

Subscribe to our Trusted Health Club newsletter for more information about natural living tipsnatural healthoral health and skincare. If you are looking for more health resources check out the Trusted Health Resources list 

Written By:

Sancket Kamdar, a certified weightlifting coach and a successful entrepreneur, founded SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he's not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business based on his experience.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed , a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at .

Photo by Greg Rosenke on Unsplash

Source : Trusted Health Products More   

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Zest for life

Two broken hips couldn’t keep 90-year-old Mary Beth Alexander down. Love of family—and a Korean boy band—fueled her recovery.

Zest for life

The 33-second video “BTS Grammy” shows a sunny silver-haired woman grinning from her perch in a hospital bed, surrounded by pictures and dolls of her favorite band, BTS.

The video’s star, known to her grandchildren—and now to @btsgrammy1930’s 32,000 followers on the TikTok video-sharing platform—as “Grammy,” is Mary Beth Alexander, a dynamic widow from Aurora, Ohio.

Alexander, 90, has devoted her life to meaningful work and relationships.

A skilled poet who used to write verse for the American Greetings card company, she also spent decades selling her original wildlife paintings and raising four daughters with her beloved husband, Jay.

She later cared for Jay at home during his long years of decline.

In early 2021, Alexander found herself under the care of others, as she fought her way back from bilateral hip fractures.

Her rehab journey prompted the video, which celebrates both Alexander’s spunk and her love for the seven-member boy band from South Korea.

“I’ve never been a groupie before,” she said. But after her daughter Colleen introduced her to the K-pop band three years ago, she became “smitten” and learned all she could about the BTS crew and Korean culture.

“In fact, we had tickets to go to South Korea,” she said. “And then of course COVID hit and we had to cancel our trip.”

Two broken hips

In the midst of the pandemic, Alexander faced another huge hurdle.

She lost her balance on a small step and fell, breaking both hips and four ribs.

The fall happened at the home of her daughter and son-in-law, Wende and Chris Clark, of Grand Rapids, Michigan, where she had planned to spend a few weeks over the holiday season.

Weeks turned into months, thanks to Alexander’s devastating tumble. On Jan. 5, she landed in Spectrum Health Butterworth Hospital’s ICU in extreme pain.

After running scans and X-rays to reveal the extent of Alexander’s injuries, members of the acute care and orthopedic trauma teams met with her and Wende to explain the treatment options.

Because of her advanced age and complex injuries, the medical team couldn’t offer the family a clear-cut decision.

“The first thing we do is … individualize the patient’s care,” explained Medardo Maroto, MD, the orthopedic trauma surgeon on call when Alexander arrived. “What are their needs? What are their expectations?”

In Alexander’s case, the team offered two possible pathways: surgery to repair the two hips or palliative care to keep her comfortable as she lived out her days.

In sharing this information, Dr. Maroto said, he and his colleagues tried to paint a clear, honest picture of what the future could look like under either option.

If Alexander chose to undergo surgery, recovery wouldn’t be easy, he said. To get back on her feet, she would have to pour herself into physical and occupational therapy.

But her positive attitude and underlying good health would take her a long way.

“You’re probably not going to be perfect after this, and you’re going to be slow,” Dr. Maroto told her, explaining that bilateral hip fractures are challenging and rare.

If she chose palliative care, she would be restricted to bed, with medications on board to manage the pain. As commonly happens with patients her age, she would likely die of pneumonia or another complication of inactivity after a few months, her doctors said.

At first Alexander expressed concern about the notion of surgery.

She questioned whether she would pull through and worried how her decision and its aftermath might affect her family.

Yet, after taking time to talk with her children, Alexander realized she still had so much to live for—including her first great-grandchild, who would soon turn 1.

“I kind of wanted to be around to watch him grow up,” she said. Plus, “they told me what the alternative would be, and I didn’t like it.”

So the day after her fall, Dr. Maroto took her into surgery, where he repaired first one side and then the other, inserting rods in both thigh bones.

Though there are risks to fixing two hips in a single surgery, the team kept a close eye on Alexander’s vitals and found it safe to go ahead.

“We proceeded and everything went well—and she ended up being a rock star,” Dr. Maroto said.

Challenging rehab

Once Alexander opted for surgery, the medical team’s No. 1 goal became helping her make a meaningful recovery—getting her “back to doing the things that she loves with the people that she loves,” said Elizabeth Steensma, MD, an acute care surgeon and intensive care/trauma specialist who cared for Alexander throughout her time at Butterworth Hospital.

Though Alexander had a couple of rough post-op days in the ICU, she bounced back and set her mind on working with the hospital therapy staff.

“She was one of those patients that you knew in your heart of hearts she was going to do well because she wanted to do well,” Dr. Steensma said.

“She was bound and determined that she was going to impress the therapists so that she could go to acute rehab.”

The plan worked.

A week after her surgery, Alexander transferred to the Inpatient Rehabilitation Center at Spectrum Health Blodgett Hospital.

But not before introducing her Butterworth Hospital care team to BTS.

“She taught me who they were—I didn’t even know,” Dr. Steensma said.

“She had a different pair of (BTS) socks for every day of the week. And she would just light up every time you would talk about it.”

Meeting a new team of physical and occupational therapists at Blodgett Hospital gave Alexander a new opportunity to share the K-pop love.

“We would listen to BTS every single day during therapy … once she could get up and move and jam out a little bit,” Lauren Van Seters, PTA, said.

“It was adorable to see how excited she got.”

During her six weeks of inpatient rehab, Alexander progressed from needing at least two people to help her with everything—getting out of bed, standing, taking a few steps—to requiring minimal assistance from a single person.

She came off her pain medications.

She moved from using a Rifton Pacer—a weight-bearing gait trainer—to using a walker with forearm platforms to a standard four-wheeled walker.

She went from being able to take six steps, with assistance, to taking 53.

Every day she added to the number until she topped 100 steps.

“It was gradual, and I got cheered for every advancement,” Alexander said. “It was heartening.”

That kind of progress is a big deal at age 90, Van Seters said.

“As far as I know, we have never seen someone her age … have bilateral hip fractures and survive it and come to therapy,” she said.

“That alone kind of tells you how much fight she has in her.”

Travel ahead?

Once discharged to Wende’s house, Alexander hired in-home physical therapy services to keep pushing her forward.

A contest with her 1-year-old great-grandson kept her motivated: Who would be the first to walk without assistance?

Alexander’s ultimate goal is to move home to Ohio, where her husband lies buried and her friends await her return.

Wende’s goal? To reschedule their mother-daughter trip to South Korea.

Alexander isn’t so sure about that, nor is Dr. Maroto.

But he won’t rule it out.

“If she keeps moving forward at the pace that she is, maybe she will prove me wrong,” he said. “I hope she does.”

Source : Health Beat More   

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