Dr. Maya

No time for gym? try these 6 amazing tricks to stay in shape

Who says you need to go to the gym to be in shape? people were much fitter when gyms did not exist at all. The key here is being active or moving your body, which given our modern lifestyle seems hard to achieve. Going to the gym at a regular time each day is a focused way of getting your daily exercise. But it’s not the only way. You can have a fit and toned body by making certain changes in your daily lifestyle which will be a more fun and holistic way of embracing exercise. It also saves your gym expenses!

Here are some simple and fun ways to stay in shape without joining a gym:

1. Start simple home exercises

• Skipping, jumps, squats, burpees and lunges are few simple exercises that will give you a great cardio workout.
• If you want to tone your muscles, do bench presses, stomach crunches, squats and burpees.
• Yoga is also a great way to tone up muscles and build strength.

2. Walk more

• Walk to work if possible. If you need to use transport, park your car 1 km ahead of your workplace or get down two stops ahead if you use public transport.
• Walk briskly to feel your heart pumping. Walk while speaking on your mobile phone.
• Buy a pedometer or download a smartphone app to count your daily steps for motivation.
• Doctors recommend a minimum of 10000 steps a day.

3. Stay active at your workplace

• Instead of sitting and staring at your computer screen all day at work, find innovative ways to exercise.
• While you are waiting for that printout, kick up each leg by turn behind you. Use your water bottle to do arm raises and arm twists.
• Clench and release your fingers in case you are typing for too long.
• While sitting at your desk, stretch out your legs by turn and hold them straight out at hip level under the table.
• Take the stairs instead of the elevator for a few floors at least.

4. Take up a fun activity

• You can get a pet dog and take it out for regular walks.
• Join a local sports team like cricket, football or basketball.
• Dancing and swimming are other ways of enjoying while exercising.
• You can even play an active video game that requires you to get out of your seat and move.

5. Do household chores

• Daily household chores like sweeping, mopping, dusting, scrubbing and gardening are also ways of staying fit. Do them as fast as you can for maximum impact.
• Also, avoid sitting for too long. Simply standing can stretch your back muscles and help you lose 33% more calories.

6. Start running

• Running or jogging daily is a great way to exercise your whole body and build stamina.
• Make it a social activity by pairing up with your friends and colleagues. All you need is a good pair of shoes.
• You can start building these habits only if you are convinced about the need for daily exercise. It won’t take long before you are so addicted to living a more active life that you wouldn’t want to change it! so go ahead and take small but sure steps towards an active and healthy lifestyle and see yourself transform.

A panic attack can start suddenly and may be caused due a variety of reasons. A patient of depression and anxiety usually goes through such attacks. The symptoms of these attacks include sudden and persistent fear, the feeling of losing control, the feeling of having a heart attack, palpitations problem, sweating, dizzy spells and more. It has been medically proven that most adults go through at least one or more panic attacks in their lifetime.

Here are a few ways in which one can stop a panic attack:

1. Recognise the Signs: Take note of the symptoms. From a feeling of choking to detachment, losing control, surreal experiences, dizzy spells, nausea, pain in the abdomen and chills, to tremors, and a fear of facing death, there are many symptoms that can put your body in a fight or flight response where things may suddenly seem terrifying, and without any reason at that.
2. Breath Control: Learn to control your breathing as soon as you begin to experience the symptoms. This will help in distraction even as it soothes and calms you down, thus forcing you to think rationally about the fear and helplessness that you are suddenly experiencing. Sit down with your knees bent and let your shoulders relax.
3. Relaxation Techniques: Learn and practice a few relaxation techniques during times like these. This may include simple things like rubbing your neck and more focused activities like talking to yourself and meditating.
4. Continuation: Remember to hold your breath, let it out, and then carry on with the activity that you had set out to do. If you stop what you were doing, then the message going to your brain is loud and clear and you will panic even further. But if you relax and zone out before letting yourself go about the chore, however robotically, then it will have a positive effect on the messages that are sent to your brain.
5. Medication: In the event that you are not able to fully control and relax yourself and your thoughts, then you may want to see a psychiatrist who can prescribe specific medication that will help in relaxing you. Sedatives and antidepressants may also be prescribed for patients who are going through severe episodes of panic with debilitating symptoms.
6. Differentiate between Stress and Panic: Many times, we may feel like we are panicking, yet this may simply be a way of going through stress. It is important to focus on recognising events and reactions as stress or panic.

Not allowing yourself run away from a situation is a sure shot way of dealing with panic as this condition the brain to be more accepting and resilient. If you wish to discuss about any specific problem, you can consult a doctor and ask a free question.

Health Tip - Frozen Shoulder

Frozen shoulder is a condition in which the shoulder is painful to move and movement is often completely restricted. In painful are the patient is able to move the arm away from the body up to a point at which pain starts and continues as the arm is moved further out. As soon as the arm moves out of the painful range the pain disappears and the arm can be moved normally until the arm is above the head.

Though the pain reduces over a period of 6 to 9 months the stiffness in the joint gradually increases. The characteristic features of frozen shoulder is that the pain subsides but the stiffness remains. It is because of the inflammation of the lining of the shoulder joint.

Treatment for frozen shoulder consists of pain 
Killers physiotherapy and shoulder strengthening exercises, in cases with severe pain intra articular injection that is within the joint mainly done in the theatre, of injections of steroids gives instant relief but only to recur after some time. Arthroscopic surgery is another alternative when other methods fail to give adequate relief.

Drink more fluids

•     Drink more fluids, regardless of your activity level. Don't wait until you're thirsty to drink. Bring a reusable water bottle with you to maintain hydration. If you're at work, you could also bring a pitcher and glass and fill it every morning.
•     If you're older, be especially careful to drink fluids because the amount of water retained by the body decreases with age.
•     Avoid salt tablets if possible. If your doctor has you on water pills, ask him or her how much you should drink.
•     Don't drink liquids with dehydrating caffeine, alcohol, or large amounts of sugar. Avoid very cold drinks.
•     At family events and reunions, bring a cooler of cool drinks.
•     Cut back on exercising; if you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour.

Keep your body cool

•     Dress in lightweight light-colored clothing and sun-reflective shirts. Wear loose clothing.
•     Wear wide-brimmed hats and sunglasses. Keep a stash of hats on hand for friends and family!
•     According to the cdc, fans may provide comfort but they do not prevent heat-related illnesses when the temperature is in the high 90s. Take a cool shower or bath, or move to an air-conditioned place to cool off.
•     Stay in the shade, especially between 11 a. M. And 3 p. M.
•     Avoid strenuous activities during the heat of the day.
•     Never leave anyone in closed, parked vehicle, even with the windows down.
•     To feel cooler, eat cooler. Reduce your protein intake.
•     Open your house to the breeze after sunset and leave it open until dawn.
•     In the early morning, draw the shades before the temperature starts to rise.
•  

Protect yourself from the sun

•     Don't get too much sun. Sunburn makes it difficult for your body to dissipate heat.
•     As well as a hat and sunglasses, wear sunscreen spf 15 or higher. The most effective products say 'broad spectrum' or 'uva/uvb' on their labels.

Stay alert

•     Be aware of heavy sweating, hot and dry skin, rapid pulse, pale or clammy skin, and cramps in your leg or abdomen muscles. All could be signs of heat disorder.
•     If you are older, it's wise to keep medical information readily available, including phone numbers of health care providers and copies of your prescription and health insurance cards.