8 Exercises to Strengthen Your Back and Back Arm Muscles

There’s nothing more unpleasant than putting on one of the nicest outfits you have in your closet only to find unflattering back and arm flab hanging out. In fact, this unpleasantness happens to almost all of us, because even if we exercise, our focus is usually on the body parts we can see in the mirror - the abdominal muscles, the legs, and the buttocks - and we completely ignore our back muscles which are less exposed. 

In order to make sure you don’t forget them and then discover unwanted flab, we’ve put together a series of 8 excellent exercises to strengthen your back, chest and back arm muscles to help you sculpt these areas without too much effort. 

1. Punching with weights 

 

The next exercise is taken from boxing, but there’s no need to enter the ring to perform it. All you have to do is get a pair of weights and lots of energy. This exercise will help you work on your back and arms, as well as keeping your abdomen tight and improving your speed and stability. Make sure to use light weights.

Stand with your feet apart, slightly wider than your hips, and your knees bent slightly. Hold the weights in both hands, and keep your arms close to your body. 

Bend your arms up, then punch your left arm forward. 

Return to the starting position, then punch forward with your right arm. Continue to switch between the arms for 60 seconds. 

Repeat the exercise 3 more times as you change hands, with intervals of 20-30 seconds between reps.

2. Chest press with extended legs  

This exercise will provide full movement to all parts of your body - helping to strengthen the chest muscles, abdomen, back, and triceps, as well as improving posture and body flexibility. So what are you waiting for? Get a pair of weights and go for it.

Lie on your back with your arms slightly above and in line with your chest, and your legs straight. 

Push your arms up directly over your shoulders and straighten your feet in the air. 

 Return to the starting position and repeat the exercise three more times, with intervals of 20-30 seconds between reps. 

 3. Weight lifting 

The following exercise works directly on the upper and middle back muscles and helps to strengthen and improve the symmetry of the body's core, as well as to ensure proper and balanced posture. In order to perform it, you will need to equip yourself with a pair of weights, or alternatively with one weight that is not particularly heavy.

Stand straight and hold a weight in each hand. 

Lift the two weights at the same time until they reach your chest. 

Slowly lower them down.

Repeat the sequence three more times, with intervals of 20-30 seconds between reps. 

4. Chest compressions on an exercise ball 

Shoulders, triceps and chest muscles - all of these will be greatly enhanced by the next exercise. In order to do this, you’ll need to equip yourself with a gym ball in addition to weights, to help increase your range of movement. If you do not have an exercise ball, you can do this exercise on the floor as well.

Place the center of your upper back on the exercise ball, with the weights in your hands, your arms raised up, and your hands facing each other. 

Spread your arms to the sides, and keep your elbows slightly bent. 

Return your arms to the center of the body, and repeat the sequence three more times with intervals of 20-30 seconds between reps. 

5. Curtsy lunge with side kick 

The complex movement that the next exercise produces makes it capable of strengthening all your muscles. You can start doing it with no weights in your hands, but once you feel ready and want to increase your effort, add them in.

Stand straight with both legs straight and close to each other, then take a big step backward with your left leg, slide it behind your right leg and kneel down. 

From this position return to standing, stretching out the left leg with a kick. At the same time, raise your left hand to shoulder height. 

Return to the starting position, repeat the exercise for 30 seconds, and then switch sides. 

Repeat the sequence three more times, with intervals of 20-30 seconds between reps. 

 6. Plank rotations 

The Plank, also known as static abdominal exercise, is a great way to improve flexibility and strengthen the body's core muscles, while the circular motion we add to it during this exercise only serves to improve and intensify its effect. You can start doing it without weights, but if you feel ready to increase the level of difficulty later, add them in.

Lie down on your stomach and bring your body into plank position - with your arms stretched straight under your shoulders and your legs slightly apart at waist width. 

Turn your body to the left and lift your left hand toward the ceiling. 

Bring your left hand back down to the floor and return to the starting position. Repeat, but this time rotate your body to the right and lift your right arm. 

Repeat the exercise while swapping sides about 3 more times, with intervals of 20-30 seconds between reps.

7. Superman pose 

Although the name of the pose sounds like it's only for superheroes, it's actually a fairly simple exercise that is considered one of the most popular back exercises. The Superman pose provides you with an excellent exercise to strengthen and stabilize your body’s core muscles.

Lie facing down on the floor, with your arms laying forward above your head. 

Tighten your core and buttocks and stretch your arms and chest forward and your legs back and up. Turn your palms so that they face each other. 

Hold your body like this for 20 seconds, then lower your arms, chest, and legs down toward the floor and return to the starting position. 

Repeat the exercise three more times, with intervals of 20-30 seconds between reps.

8. Back extension over an exercise ball 

 Finish your effortless and fun workout with a slight back extension. You are welcome to do this in any way you know, but we recommend using an exercise ball because it allows you to effectively stretch your lower back by giving you greater freedom of movement.

Place the center of your back on the ball. 

Carefully stretch out. 

Spread your legs and hands slightly. 

Stay that way for 20 seconds, then release and finish your workout.

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

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8 Things You Should Do for Your Bones Every Day, According to Orthopedic Doctors

Orthopedic doctors have a bone to pick with all the people who forget they’re carrying a very important skeleton around every day. We might not be able to see our ribs or tailbone or humerus, but it’s still important to make bone health a priority—because it’s tied to every other aspect of well-being.

"Your bone health and joint health is really tied to your overall wellness and health," says Dr. David Shau, an orthopedic surgeon and assistant professor at the Burnett School of Medicine at Texas Christian University. Consider, for example, that about 54 million Americans have osteoporosis, low bone mass, or both, and 2 million osteoporotic fractures occur annually. That number will exceed 3 million per year by 2040, researchers predict. “When that happens, you have a period of time where you have to heal and recover,” Shau says. “You can’t be active with your family. You can’t travel. You can’t exercise, so your cardiovascular health goes down, and you start seeing metabolic issues and other health issues.” It’s a potentially devastating chain of events, he says, that can spell trouble far into the future.

It’s never too early to start thinking about preserving your bones. Your bone density is highest when you’re in your mid-20s, Shau says, after which it typically starts to decline. That can lead to osteopenia, or decreasing bone density that isn’t yet low enough to be considered full-blown osteoporosis but is still associated with an increased risk of fractures. Once someone develops osteoporosis, they’re prone to experiencing fractures from even minor incidents—but since it’s a silent disease, many people don’t realize they have it until their bones start breaking.

With that in mind, we asked four orthopedic doctors what we can all do every day to protect and preserve our bone health.

Keep moving

People tend to think of bones as a static part of the body—but they're actually dynamic, with old bone constantly breaking down and being absorbed into the bloodstream, and new bone forming. That process, called remodeling, is affected by lots of factors, including mechanical stress from weight-bearing exercise. For example: walking, climbing the stairs, playing sports like pickleball, doing push-ups, and jumping rope. “You’ll increase your bone density in the areas where the bone is seeing force,” says Dr. Jack Steele, an orthopedic surgeon at the University of Maryland St. Joseph Medical Center. “In areas where you’re not putting stress on the bone, your body will start to resorb that bone, and you'll lose bone density—and that can lead to osteopenia or osteoporosis.” While these conditions aren’t reversible, they are treatable with a range of medications, and progression can be slowed, minimizing damage.

Patients often ask Steele how much they need to exercise; some like walking for 30 minutes a day, while others squeeze in two hours of tennis on the weekend. Either approach works. The most important thing, he tells them, is to be consistent and move around as regularly as possible, rather than allowing days to pass by without any activity.

If you’re in menopause, prioritize strength-training

A growing body of research suggests that menopause takes a toll on bone health. It can lead to a decline in bone density—increasing the risk of osteoporosis—as well as muscle loss from decreasing estrogen. One way to counteract that damage: lift weights. “It’s very important for women to add strength training into their routine, because there's so much muscle and bone loss as you get into those perimenopausal and menopausal years,” says Dr. Pamela Mehta, an orthopedic surgeon and founder of Resilience Orthopedics in San Jose, Calif. If you’re new to weight lifting, consider doing some squats while holding free weights, or experiment with beginner-friendly moves like bicep curls and chest presses.

Focus on two essential nutrients

Lots of minerals and nutrients play a role in strengthening bones—but two deserve special attention. Calcium, which you can only get from food or supplements, is particularly important; if you don’t get enough, your body will start to pull it from your bones, making them weaker. Vitamin D, meanwhile, helps the body absorb calcium and plays a key role in preventing osteoporosis. “You really need to have a good quantity of both,” Shau says. Depending on age, most adults need 1,000 to 1,200 mg of calcium per day, and 15 to 20 mcg of vitamin D.

To boost your calcium intake, focus on dairy products like milk, cheese, and yogurt; almonds; dark leafy greens like kale; and soy products including tofu, he advises. Foods high in vitamin D, meanwhile, include egg yolks, tuna, sardines, salmon, and cheese.

Try to get sunlight every day

Basking in the sun is a great move for bone health. “When sunlight hits your skin, your body produces vitamin D,” Steele says. “You can get some vitamin D through your diet, but you get the majority through sunlight.” Of course, the sun can lead to plenty of negative effects, as well, so it’s important to proceed carefully: Aim to go outside when the UV Index is under 8, ideally in the early morning or evening hours, and always wear sunscreen. “It doesn’t need to be hours and hours," he adds. “Even 30 minutes walking outside and being in the sun will produce vitamin D.” Plus, a sunny walk doubles as weight-bearing exercise—a win-win for your bones.

Consider calcium and vitamin D supplements

If you’re not getting enough calcium or vitamin D, you might benefit from supplements. How do you know if that's you? Try keeping a food diary, suggests Dr. Christine Jablonski, who leads the bone health and osteoporosis program at Orlando Health. “You can look over it and see, on a typical day, what am I doing?” she says. If you’re getting at least 1,000 mg of calcium, you’re in good shape. If you’re consistently falling short, you can either make some dietary tweaks or talk to your doctor about starting a supplement.       

Vitamin D is a little trickier to track, Jablonski acknowledges, especially since much of it comes from sun exposure. “A lot of people are deficient without knowing it,” she says. If you already have osteoporosis, your doctor should be doing regular blood draws to monitor your levels. If you haven’t been tested lately, bring it up at your next check-in with your primary care physician, especially if you've noticed symptoms of a possible deficiency, like bone pain, fatigue, or mood changes.

Double-check your medications

Certain medications are associated with poor bone health. For example: proton pump inhibitors (which are used to treat heartburn), selective serotonin receptor inhibitors, anticonvulsants that control seizures, glucocorticoids (steroid hormones), and the blood thinner heparin. “If you need them, you need them,” Jablonski says. But it’s possible you could talk to your doctor about switching to a different medication, or only staying on for a short time. “Always ask questions and do your own research with reliable sources," she advises.

Go easy on the alcohol and caffeine—and quit smoking

Your caffeine or cocktail habit could be detrimental to your bone health. “Those things basically limit the ability of the body to heal,” Steele says. “The bone is always breaking down, and you’re always building new bone and then breaking it down.” Consuming too much alcohol or caffeine could disrupt that process, he adds, and cause you to lose bone mass over time.                  

The same goes for smoking: Research suggests that older adults who smoke are 30% to 40% more likely to break their hips than non-smokers. In addition to increasing the risk of osteoporosis, smoking slows the production of bone-forming cells and decreases the amount of calcium that’s absorbed. Some surgeons even refuse to operate on patients who smoke, Mehta points out, since smoking has a negative effect on post-op fracture healing; plus, smokers have more complications after surgery than nonsmokers. That’s why it’s always a good idea to try to quit, even if you’ve attempted before and failed.

Reduce your risk of falling

Taking steps to minimize your risk of falling is a terrific way to look out for your bones. “Especially as you get older, you want to be mindful of how your home is set up to reduce the risk of falling,” Shau says. That might mean removing hazards like boxes and electrical cords from walkways; employing nonslip mats in the shower; repairing loose floorboards; and placing night lights in hallways.

Shau hopes more people prioritize keeping their bones strong and healthy. “I want people to not blow off bone health,” he says. “It’s easy to think about things you can see, and to visualize things you can feel. But your skeleton is the foundation—the structural support of your whole body. We know the impact of bone health goes beyond the bones, and into the whole well-being of an individual.”   

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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5 great workouts for people who have diabetes

Exercising is good for health!

Exercising is important for people of all age groups and it is even more essential when suffering from a disease like diabetes. Regular workout keeps your blood glucose level in check and improves your overall health. However, not even 50 per cent of the entire population suffering from this disease engages in any kind of physical activity. Most of them are unaware of the fact that exercising is just as important as diet and medication for their health condition. As per the National Institute of Health, staying physically active helps to manage the symptoms of diabetes and reduces its complications. A person should exercise at least 30 minutes every day to stay fit. You can perform any kind of exercise, depending on what you enjoy the most. In case you are looking to try something new, we have listed 5 fun and easy workout that you can give a try.
 
​Dance
Tired of traditional exercise and looking for some fun activity? Try dancing. You do not have to follow specific steps in it, just go with the flow. Dancing for 30 minutes or 1 hour five times a week is considered good for health. Moving your body on the beat of your favourite song can reduce the blood sugar level, uplift your mood and help you burn some calories.
 
Gardening

Make your workout more fun by doing some gardening. You will be surprised to know that gardening is counted as both aerobic activity and strength training. Prolonged exposure to high blood glucose levels can damage the arteries and restrict blood flow. In such a case, doing some gardening can help to keep your blood going.
 
​Walking

It is a simple and great exercise to stay fit. Walking can be done anywhere and anytime. It is not very tiring and you don’t necessarily have to take out time from your busy schedule to do it. You can easily do it whenever you have time like after lunch or in the evening. As per a 2014 review, walking can help people suffering from type 2 diabetes lower their blood sugar levels and lose weight at the same time.

​Weight lifting

Strength training may also help to control the blood sugar levels in the body. You can incorporate strength training exercise in your routine to reap its amazing health benefits. Use dumbbell, free weight or any heavy objects that are easily available in your home.
 
Yoga

The 5000 old form of traditional physical activity can help in all kind of health-related issues. It is a low-impact exercise that lower stress, blood sugar and cholesterol level. Yoga makes your bones flexible and strong. It also improves the quality of sleep and muscle mass.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement