Stick With A Fitness Plan

 

Good fitness is a goal most people have. Staying fit helps you look and feel good, and will be beneficial as you grow older. Despite these positive rewards, many people struggle to find a fitness plan that works for them, and then to stick to it. Today, I’m going to talk about the latter problem and help you stay on-track with your fitness regimen.

Same Time, Same Place

By far the best way to stay on-track is to complete your workout at the same time and place each day. This could mean a 6am jog around the neighborhood, or a post-work weightlifting session at the local gym. Regardless of what you do, try to stay as consistent as possible. Our brains love habits, so making your workout habitual will increase your chances of sticking with it.

Classes

For some, doing push-ups or running on a treadmill is too boring to do forever. If you need a more exciting option, try taking an exercise class. This could be martial arts, barre, or even yoga. Choosing your workout wisely will ensure you are mentally stimulated and will give you a better chance of success.

Fitness Partner

Working out alone can be boring at best, or even intimidating at worst. Even non-aggressive gyms can be scary for the lone person who is out-of-shape. Try to convince your spouse, a sibling, or a friend to join you on your workouts. If you can find someone who is around your same fitness level, there is a good chance both of you will enjoy going and trying out some new activities together.

Skip The Goals

Many people swear by setting goals for themselves, but sometimes, goals can be detrimental. Until you reach the goal, you will feel negatively about yourself, always hoping that you can push your way to the top. Beyond that, once you reach your goal, you may be tempted to quit working out. Rather than setting goals, try following this simple equation: habits + rewards = success. Make your exercise habitual, and reward yourself after completing it. Your brain will learn to anticipate your workout, and will feel positive before you even start.

Working out more is one of the most popular goals people set for themselves. Although this is a great thing to strive for, it doesn’t mean anything unless you follow through. Make sure you stay focused by following these steps. Soon enough, you’ll find that your workout is not only good for you, but is also a positive part of your routine.

From ArthurDanner.com

Two Sports People Can Participate In After Injuries

Injuries can make it difficult, even next to impossible to participate in certain sports. However, there are still alternatives for competitive athletes in spite of an injury. There will be limitations depending on the type and severity of the injury.

But, with a little inventive ambition, an injury doesn’t have to confine someone to a sedentary lifestyle. Here are two sports for people who have experienced injuries. This is a pair of options that provide both rehabilitative benefit and competitive opportunities for the enthusiastic athlete.

Swimming & Water Sports

One of the best places for people with sports injuries is in the water. There are multiple options depending on the severity of the injury. Frequently, therapists and personal trainers strongly suggest exercises where the person’s body weight is supported. This water buoyancy allows for safe rehabilitation from severe spinal cord injuries.

People can also participate in a number of fun water sports. If the injury allows the person to swim normal strokes, they can join swim teams no matter how old they are. Many community pools offer water volleyball, water aerobics and other activities. The pool is a great place to rehab an injury. People can also enjoy competitive sports.

Rowing, Canoeing & Kayaking

Another sporting activity that can be performed after an injury is rowing. Of course, the intensity and location of the injury must be taken into account before trying this sport. One advantage of rowing is that the person doesn’t necessarily need to use their legs. This is appealing for keeping the core and upper body fit while rehabbing a leg injury.

Rowing, canoeing and kayaking as a sport are also great choices because of the intrinsic benefits. The person can explore new places and enjoy the pleasure of relaxing on the water. There are competitive options in rowing and kayaking for the hardened athlete as well. There are individual rowing competitions, or clubs that offer team events.

Remember to secure medical clearance before starting any vigorous activity after an injury. Nothing can make a former athlete more anxious than having to give up sports. However, with some intuitive forethought, there are ways to still participate in sports after an injury. These examples might prove a great place to start.

From ArthurDanner.com

The Dangers Of Sports

Anyone who loves sports knows that the games aren’t always safe. As much as I would love to tout only the benefits of sports, there are also many risks associated with sports. Today, we’ll take a look at some common sport-related injuries, their treatment and long-term effects, and ways you can protect yourself or your child while playing.

Concussion

A concussion is an injury to the brain caused by an object hitting the head with force. One concussion may be easy to recover from, but many athletes feel pressured to return to their team before they are physically able. In fact, this is a recurring trend among athletes with any injury. However, concussions are perhaps one of the worst injuries to have, because of the long-term consequences. If an athlete continues to get concussions, they may suffer from impaired motor skills, memory problems, and depression, amongst other symptoms.

If you or someone you know plays sports (particularly, but not exclusively, contact sports), make sure they are educated about the effects of a concussion first. Encourage them to come forward and seek medical help if they believe they have a concussion. Help them adapt to their new lifestyle. And finally, before anyone even gets a concussion, make sure they have proper head protection or at least stay mindful about what is happening around them.

ACL Tear

The ACL is one of the major muscles supporting the knee and leg, so any athlete who tears this muscle will know fairly quickly. Athletes who often pivot incorrectly are at a higher risk of tearing their ACL. Once the ACL is torn, it will become increasingly difficult to walk normally and turn corners. It is crucial that anyone with a torn ACL see a doctor to determine the severity of the tear.

For people with small tears and strains, bed rest and ice are the treatment. A severe tear, however, may require ACL repairment surgery. It also increases the risk for arthritis, although surgery may offset some of the risk. Furthermore, many cases also require extensive physical therapy for several weeks. To avoid tearing the ACL, athletes should stay present and aware at all times. It can also be helpful to practice correct turns to promote muscle memory. Unfortunately, not much else can be done to prevent a torn ACL, as it is an internal injury.

Tennis Elbow

Any athlete who has to grip an object to play is at risk for tennis elbow. In fact, this injury can happen to anyone who has to grip objects frequently. The repetitive action was once said to inflame muscles in the arm, but doctors are now discovering that may not be the case. However, it is known that tennis elbow causes high levels of pain while performing any kind of motion with the arm, wrist, or hand. This, of course, makes it impossible to play sports, as well as perform many other menial tasks.

Once someone has tennis elbow, they are typically told not to use their arm and possibly to ice it. Physiotherapy is common as well, and very severe cases may include surgery. To avoid this injury, doctors suggest strengthening the forearms. People with weaker forearms are more likely to become injured in this way, as their muscles can’t handle the motion. The only other way to prevent it is to avoid repetitive gripping and twisting motions with the arms. It is important to ensure that anyone experiencing these symptoms consult a doctor and take a break from the activity that caused them.

Sports are fun and a great way to stay in shape. However, there is a scary side to sports that comes in the form of the many injuries they produce. Particularly for children or people past their prime, it is important to stay cognizant of your surroundings and the risks you are taking by playing this sport. If you take enough precautions, you will increase your chance of staying safe.

Originally posted on ArthurDanner.com.