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Ergonomic Training Tips

Protect Your Eye - Ergonomic Advice

Dr. Dimple H Modi 90% (32 ratings)
Physiotherapist,
Protect  Your Eye - Ergonomic Advice

To help avoid workplace - dry eye and eye strain, follow these eye ergonomics tips.

1. Stay at arm’s length: try placing the monitor 25 inches away from your face. No measuring tape? put your screen an arm’s length away.

2.Take care of glare: while many new phones and laptops have glass screens with excellent picture quality, they also produce a strong glare that can aggravate the eyes. If you use a glass screen device, try a matte filter for your screen.

3. Give your eyes a break: strain occurs after long, continuous periods of reading paper or viewing digital screens up close. follow the 20-20-20 rule: take a break every 20 minutes by looking at an object 20 feet away for 20 seconds. Looking into the distance allows your eyes to relax.

4. Defy dry eye: many newer office buildings have humidity - controlled environments that suck moisture out of the air. In winter, heaters on high can further dry your eyes. Try a desktop humidifier to add localized moisture.
Keep artificial tears at hand to help lubricate your eyes.

5. Lighten up: when your screen is much brighter than your surroundings, your eyes have to work harder to see. Adjusting your environmental lighting can reduce eye strain. Also, try increasing the contrast on your monitor.

1 person found this helpful

Metabolic training

Dr. P Nagaraj 90% (3801 ratings)
FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Metabolic training
Metabolic training

Metabolic training is basically about giving people fitness that is time effective which helps them burn fat get lean muscle and improve cardio vascular health. The key about metabolic is taking multiple pieces of fitness techniques combining them together in a way that is fast.
53 people found this helpful

How to House Train Your Puppy

Master of sciences, B.V.Sc. & A.H.
Veterinarian, Salem

House training is accomplished by rewarding your puppy for eliminating where you want him to go (outside) AND by preventing him from urinating or defecating in unacceptable places (inside the house). You should keep crating and confinement to a minimum, but some amount of restriction is usually necessary for your puppy to learn to “hold it.” (To learn how to crate train your puppy, please see our article, Weekend Crate Training.)

How Long It Will Take

Some puppies learn where and where not to eliminate at a very young age, while others take longer to understand. Most puppies can be reasonably housetrained by four to six months of age. However, some puppies are not 100% reliable until they are eight to twelve months of age. Some puppies seem to catch on early but then regress. This is normal. Keep in mind that it may take a while for your puppy to develop bowel and bladder control. He may be mentally capable of learning to eliminate outdoors instead of inside, but he may not yet be physically capable of controlling his body.

How Often Your Puppy Needs to Go Out

All puppies are different, but a puppy can usually only hold his waste for the same number of hours as his age in months. (In other words, a four-month-old pup should not be left alone for more than four consecutive hours without an opportunity to go outside.) He can last longer at night, however, since he’s inactive (just like we can). By the time your pup is about four months old, he should be able to make it through the night without going outside.

House Training Steps

1. Keep your puppy on a consistent daily feeding schedule and remove food between meals.

2. Take the puppy outside on a consistent schedule. Puppies should be taken out every hour, as well as shortly after meals, play and naps. All puppies should go out first thing in the morning, last thing at night and before being confined or left alone.

3. In between these outings, know where your puppy is at all times. You need to watch for early signs that he needs to eliminate so that you can anticipate and prevent accidents from happening. These signs include pacing, whining, circling, sniffing or leaving the room. If you see any of these, take your puppy outside as quickly as possible. Not all puppies learn to let their caretakers know that they need to go outside by barking or scratching at the door. Some will pace a bit and then just eliminate inside. So watch your puppy carefully.

4. If you can’t watch your puppy, he must be confined to a crate or a small room with the door closed or blocked with a baby gate. Alternatively, you can tether him to you by a leash that does not give him much leeway around you (about a six-foot leash). Gradually, over days or weeks, give your puppy more freedom, starting with freedom a small area, like the kitchen, and gradually increasing it to larger areas, or multiple rooms, in your home. If he eliminates outside, give him some free time in the house (about 15 to 20 minutes to start), and then put him back in his crate or small room. If all goes well, gradually increase the amount of time he can spend out of confinement.

5. Accompany your puppy outside and reward him whenever he eliminates outdoors with praise, treats, play or a walk. It’s best to take your puppy to the same place each time because the smells often prompt puppies to eliminate. Some puppies will eliminate early on in a walk. Others need to move about and play for a bit first.

6. If you catch your puppy in the act of eliminating inside, clap sharply twice, just enough to startle but not scare him. (If your puppy seems upset or scared by your clapping, clap a little softer the next time you catch him in the act.) When startled, the puppy should stop in mid-stream. Immediately run with him outside, encouraging him to come with you the whole way. (If necessary, take your puppy gently by the collar to run him outside.) Allow your pup to finish eliminating outside, and then reward him with happy praise and a small treat. If he has nothing to eliminate when he gets outside, don’t worry. Just try to be more watchful of him in the house in the future. If your puppy has an accident but you don’t catch him in the act and only find the accident afterward, do nothing to your pup. He cannot connect any punishment with something he did hours or even minutes ago.

Additional House Training Tips

Clean accidents with an enzymatic cleanser to minimize odors that might attract the puppy back to the same spot.
Once your puppy is house trained in your home, he may still have accidents when visiting others’ homes. That’s because puppies need to generalize their learning to new environments. Just because they seem to know something in one place does NOT mean that they’ll automatically know that thing everywhere. You’ll need to watch your puppy carefully when you visit new places together and be sure to take him out often.
Likewise, if something in your puppy’s environment changes, he may have a lapse in house training. For example, a puppy might seem completely house trained until you bring home a large potted tree—which may look to him like a perfect place to lift his leg!
House training does require an investment of time and effort—but it can be done! If you’re consistent, your hard work will pay off. Hang in there! If you need help, don’t hesitate to contact a qualified professional, such as a Certified Professional Dog Trainer (CPDT), a Certified Applied Animal Behaviorist (CAAB or Associate CAAB) or a board-certified veterinary behaviorist (Dip ACVB). To find one of these experts in your area, please see our article, Finding Professional Help.

What NOT to Do

Do not rub your puppy’s nose in his waste.
Do not scold your dog for eliminating indoors. Instead, if you catch him in the act, make a noise to startle him and stop him from urinating or defecating. Then immediately show your dog where you want him to go by running with him outside, waiting until he goes, and then praising and rewarding him.
Do not physically punish your puppy for accidents (hitting with newspaper, spanking, etc.). Realize that if your puppy has accidents in the house, you failed to adequately supervise him, you did not take him outside frequently enough, or you ignored or were unaware of his signals that he needed to go outside.
Do not confine your puppy to a small area for hours each day, without doing anything else to correct the problem.
Do not crate your puppy if he’s soiling in the crate.
If your puppy enjoys being outside, don’t bring him inside right after he eliminates or he may learn to “hold it” so that he can stay outside longer.
Do not clean with an ammonia-based cleanser. Urine contains ammonia. Cleaning with ammonia could attract your puppy back to the same spot to urinate again. Instead, use an enzymatic cleaner. You can find one at some grocery stores or any major pet store.
20 people found this helpful

Role of Diet in Weight Training!

M.Sc - Dietitics / Nutrition
Dietitian/Nutritionist, Bangalore
Role of Diet in Weight Training!

There are simple dietary rules that must be followed to build muscles and to get stronger. The problems that can be caused by unhealthy nutrition include high body fat, digestive problems and lack of energy. It is very important to include a healthy diet and lose fat. Eating a good breakfast is very important as it provides the required energy for the rest of the day. Eating a healthy breakfast is always best and for that cottage cheese, egg omelet and fresh home-cooked breakfast can be included in the diet.

Good and Healthy Nutrition
A lot of changes occur in the muscles during resistance training. Further, having a protein rich diet is very beneficial. The other two macro-nutrients that are required for bodybuilding include carbohydrates and fat. Without supplementation, hydration and proper nutrition it would be difficult and you cannot witness any gains. Weight training is mainly 80% nutrition and these two factors cannot be separated. These two work synergistically and help in achieving your goals.

Weight Training Regime
It is very important that the weight training regime that is followed fits your lifestyle and it must be followed at least 2-3 times in a week. The weight training regime must include a variety of programs such as full body programs, and upper and lower body splits. The weight training routine must be chosen according to what suits your schedule. Remarkable results can be gained through the weight training program and must be done consistently.

Benefits of Weight Training
The benefits that can be gained include increased ligament strength, increased muscle contractile strength, increased muscle-fiber size and increased tendon strength. All these together are of great use in attaining a healthier body. A combination of proper diet and weight training stimulates various physiological responses. These are known to enhance the function as well as the structure of the skeletal muscle. The benefits of weight training include an increase in metabolism of the body, strength, and increased muscle endurance.

Basically, the way the hormones in our body respond to weight training and affect the muscle growth mainly depends on the nutrition provided to the body. The nutritional needs vary for every individual and when it comes to healthy eating, including a lot of veggies in the diet is very important. It is crucial that water is also included. 

Have a Healthy Diet
Including a healthy diet before pre-work out helps to improve the performance; especially if it is performance related. The snack must be eaten thirty minutes before exercising as it helps to avoid overeating the rest of the day. Including a home-cooked breakfast in the diet is also very beneficial as you can gain fiber, protein all at the same time. In case you have a concern or query you can always consult an expert & get answers to your questions!

2164 people found this helpful

How To Train Your Brain To Stop Worrying?

Ms. Pallavee Walia 91% (88 ratings)
PGDRP Rehabilitation Psychology , M.A Clinical Psychology, Certificate in Guidance and Counselling (CGC)
Psychologist, Agra
How To Train Your Brain To Stop Worrying?

Worrying is an unnecessary evil when it comes to your mental health. Some consider it simply a bad habit that can be unlearned with practice. Some think worrying serves a purpose for the brain, such as helping us to learn from past experiences and prepare for new ones. Whether good or bad, worrying occupies our brain as we focus on a future we can’t control.

It is said that depression is focusing on past events you wish you could change, and worrying is focusing on future events you have no control over. Importantly, instead of worrying you can choose to take action by preparing for whatever it is that has you worried. In this article, we will look at active ways you can train your brain to stop worrying.

How to train your brain to stop worrying?

1. Stop your brain from worrying by writing it down.

When you are training your brain to stop worrying, this technique might be the most valuable. If your brain is keeping you up at night by thinking about something, put it down on paper. (electronic formats also work.) this action lets your brain breathe a mental sigh of relief by no longer having to spend energy trying to remember these details. If you’re worrying about what to serve for a gathering of friends, write down “what to serve?”
Writing it down also is a way for you to put your brain on notice. In other words, you basically tell your brain, “this is important enough to write down.” your brain has now been alerted to put resources toward solving this problem rather than being worried.

Why write it down? researchers now have evidence that chronic worriers may be chronic problem-avoiders too. Scientists in the journal anxiety, stress & coping gave worriers an opportunity to write down three possible outcomes for worrisome situations. Then they analyzed their answers for practical solutions. The scientists say, “when participants’ problem elaborations were rated for concreteness, both studies showed an inverse relationship between degree of worry and concreteness. The more participants worried about a given topic, the less concrete was the content of their elaboration. The results challenge the view that worry may promote better problem analyses. Instead, they conform to the view that worry is a cognitive avoidance response.”


2. Meditate for a worry-free brain.

Meditation can help train your brain to stop worrying. Researchers in the journal psychosomatic medicine studied the effects of meditation and found that meditation is particularly good for reducing cognitive anxiety. Although some people believe they do not have time to meditate, meditation is as easy as choosing to close your eyes right now for 30 seconds or longer. The act of tuning out other sources of stress actively trains your brain to stop worrying.
When you take a few moments to consciously avoid any non-natural noise in your life, you center around what is most important to you. Worrisome thoughts may come to you while you meditate, yet this is normal. Those who have mastered the art of brain-training recommend observing worrisome thoughts as they enter the mind and simply watching them pass like clouds on a breezy day.

3. Exercise to train your body and brain to stop worrying.

Worry is how your brain learns to survive by deciding whether or not to activate the fight-or-flight system. If a cougar jumps out at you, you instantly feel a rush of adrenaline. This fear response is the same thing happening to your body when you worry, just at a much lower level over a longer period of time.

The same study in the journal psychosomatic medicine found that exercise, on the other hand, is good for you, especially when your body feels symptoms of anxiety. If your body feels fewer physical symptoms of stress, your mind will interpret that there must be less to worry about because the body is not in a state of heightened arousal.

Exercise gives the body a secondary reason for the rapid heart rate and perspiration that we may feel when we worry. Exercise can help lower blood pressure, which is another physical symptom of stress in the body. If you identify that you are worrying, go for a 5-10 minute walk, outside if possible. Appreciate the sights and sounds of nature while focusing on the motion of your limbs and the breaths that you take.

2 people found this helpful

Strength Training Of Your Child - How Can It Help?

Dr. Pinky 86% (76 ratings)
BPTh/BPT
Physiotherapist, Ghaziabad
Strength Training Of Your Child - How Can It Help?

Child care is often one of the crucial aspects that have to be given due consideration during the growth of a child. Children now are susceptible to a variety of impairments, and even though there are medications and treatments to take care of their needs, they would still require a personal touch. This is where pediatric physiotherapists come in. Their primary job is to work with people of different ages from premature babies to young adolescents to ensure that they interact optimally and address their development stages. Like any physiotherapist, they are also concerned with the movements of the child, their postures and their coordination with the outside world. Let us have a look at their profession in depth.

Role of Pediatric physiotherapists
The major role of the pediatric physiotherapist would be to assess the child and make a detailed physiotherapy plan according to his/her needs. They are also required to work in close collaboration with parents, teachers, doctors and other health care professionals. Based on the length and the gravity of the treatment, it can either be done at home or at the designated health care centers. Some of the conditions they address can include:

  1. Cerebral palsy
  2. Developmental delay
  3. Visual handicaps
  4. Premature babies
  5. Postural problems
  6. Respiratory problems such as asthma

They also give across treatments in older children for:

  1. Brain injury and spinal injury
  2. Neurological diseases
  3. Post trauma injuries, such as fractures, sports injuries
  4. Burns and plastic surgery
  5. Limb deficiency conditions
  6. Chronic pain

The Challenges:
Their major focus would be in imparting guidance for the movement that the child might be hampered with. Since children would not be having the necessary control to fight a disease, they can also focus on strength training in a child. They can also slowly groom up your child to let them feel at ease with the physical world. Most of the exercises and session would focus on one critical issue their confidence level. Pediatric physiotherapists would always concentrate on this aspect, apart from the training. They always encourage the children to take part in a wide variety of activities and will also groom them to be independent. Also in older children when they have the capacity to understand, the pediatric physiotherapist should always inform the child about his/her physical nature and that there is nothing wrong with him. The more open they are to the child, the more the child would reciprocate.

There are also many medications and physical treatment plans that can be given when the child is undergoing the therapy. These can include wheelchair assist, walkers or canes. Most of the children who are affected by the conditions may also have a poor development of their vision. The pediatric physiotherapist should liaise with the ophthalmologist to take care of their needs as a sense of right vision can sometimes go a long way in how the child responds to a treatment. They also have an added commitment of making the child respond to a treatment in which he/she is comfortable in.

3273 people found this helpful

How Weight Training Can Damage Your Body?

Dr. Arpita Patidar 84% (10 ratings)
Bachelor of Physiotherapy, Masters of Physiotherapy
Physiotherapist, Indore
How Weight Training Can Damage Your Body?

Weight training is a method of exercise where you use either your body weight or external weight to build strength and increase muscle size. The principle of weight training centers on eccentric and concentric movements of the skeletal muscles, thus stimulating them to grow. Usually the sets, reps and the tempo of the exercise are manipulated to concentrate on size, endurance or strength.

It is important to note that certain aspects of weight training are detrimental to your body. You need to be aware of these aspects so that you can maximize your strength gains.

Here are 4 ways that weight training may harm your body are: 

  1. Warm up: Warming up before working out is very essential, as it increases blood flow in the body. It loosens up your stiff joints and elevates your heart rate. You may do basic cardio exercises, such as jumping jacks and bodyweight squats as your warm up regime.
  2. Don't push yourself too hard: Don't over exert yourself in your workouts, listen to your body and stop when you feel that you can't go on anymore. It increases the likelihood of you being injured and thus is detrimental to your health.You may try to lift heavier weights compromising on form or posture, which can lead to various muscle tears or strains.
  3. Stretch after your workout: It is very important that you stretch after your weight training workout. It aids in muscle recovery after a heavy workout and also makes the joints more mobile and flexible. Stretching also allows the tensed muscles to relax and improves posture. Lack of stretching increases chances of injuring your muscles and may put a damper on your weight training muscles.
  4. Injuries: Injuries such as pulling a muscle or injuring your joints are very common if you lift weights. It is of utmost importance that you follow proper form while working out. An example of this would be when you don't keep your spine straight while squatting, thus resulting in a slipped disc injury.

In case you have a concern or query you can always consult an expert & get answers to your questions!

2205 people found this helpful

5 Ways to Train Your Brain to Learn Faster and Remember More

Dr. Shameem Ahmed 91% (150 ratings)
MCh Neurosurgery, MS - General Surgery, MBBS
Neurosurgeon, Guwahati
5 Ways to Train Your Brain to Learn Faster and Remember More

The brain is not a stagnant realm fed with a granted quota of intelligence and memory at birth. It is always in a state of flux. Exercising your brain in various ways accelerates its ability to perform better. It is in your hands to have a sharper take on situations and occurrences. Playing games that require brainstorming, solving quizzes, crosswords or playing chess makes you feel rejuvenated and tired at the same time; the reason being activated brain cells. A healthy brain will affect your life decisions positively and you probably will think rightly before you leap.

Tips to exercise those brain cells:

  1. Meditate and calm your mind: Ten minutes of meditation each day can help you get over anxiety. When your mind is at peace you think out pros and cons with enhanced insight. This composure reflects in each of your actions. Meditation demands your brain to be quiet when it is accustomed to work; you therefore have greater control over it.
  2. Music can improve your brain abilities: Music is the best antidote for a sloppy brain. Music excites the neurons healing a bruised memory. It gifts you with clarity of thought. Apart from listening to music one must try to play a musical instrument. Teaching yourself things puts your mind through a strict regimen of constructive activities.
  3. Take out time to learn a new language: We are paralyzed the minute our brain gives up. Due to several external and internal reasons each one of us is likely to suffer from cognitive disorders on being subjected to extreme pressure or shock. Trying to learn a new language motivate your brain cells to have a wider vocabulary, which further restricts your chances of brain damage.   
  4. Mental mathematics could better your intelligence: Calculators, computers and phones are ridding us of our ability to compute individual data. Computation and consolidation of data helps your mind to work faster with precision. So, you now know those lessons on mental mathematics in childhood were actually the key to a well rounded brain. 
  5. Think of something novel: The more the number of neurons the merrier is your brain. Take pains to direct your mind on a novel track. Thinking beyond what is given and expected helps your brain grow new neurons. It builds up your creativity letting you discover more of your capabilities. Consult an expert & get answers to your questions!
3686 people found this helpful

Fitness Info - Body Weight Training

Dr. P Nagaraj 90% (3801 ratings)
FRHS, Ph.D Neuro , MPT - Neurology Physiotherapy, D.Sp.Med, DPHM (Health Management ), BPTh/BPT
Physiotherapist, Chennai
Fitness Info - Body Weight Training

Fitness Info - Body Weight Training


 

Body weight training is quite popular due to effectiveness convenience and affordability were few reasons. Mimimal use of equipment makes it super convenient and affordable. Compound exercises like push - ups pull - ups squats lunges and other exercises are all part of body weight training. Using own body weight as a tool to work out is one of the easiest ways to maintain fitness. The addition of resistance and weights provide a challenge to those who want to go a little further to gain fitness and competitiveness respectively.


 

www.pmnspeciaality.com

12 people found this helpful

4 Ways Weight Training Can Damage Your Body

Dr. Kirti Yadav 90% (174 ratings)
MSPT (Master of Physical Therapy), BPT
Physiotherapist, Gurgaon
4 Ways Weight Training Can Damage Your Body

Weight training is a method of exercise where you use either your body weight or external weight to build strength and increase muscle size. The principle of weight training centers on eccentric and concentric movements of the skeletal muscles, thus stimulating them to grow. Usually the sets, reps and the tempo of the exercise are manipulated to concentrate on size, endurance or strength.

It is important to note that certain aspects of weight training are detrimental to your body. You need to be aware of these aspects so that you can maximize your strength gains.

Here are 4 ways that weight training may harm your body are: 

  1. Warm up: Warming up before working out is very essential, as it increases blood flow in the body. It loosens up your stiff joints and elevates your heart rate. You may do basic cardio exercises, such as jumping jacks and bodyweight squats as your warm up regime.
  2. Don't push yourself too hard: Don't over exert yourself in your workouts, listen to your body and stop when you feel that you can't go on anymore. It increases the likelihood of you being injured and thus is detrimental to your health.You may try to lift heavier weights compromising on form or posture, which can lead to various muscle tears or strains.
  3. Stretch after your workout: It is very important that you stretch after your weight training workout. It aids in muscle recovery after a heavy workout and also makes the joints more mobile and flexible. Stretching also allows the tensed muscles to relax and improves posture. Lack of stretching increases chances of injuring your muscles and may put a damper on your weight training muscles.
  4. Injuries: Injuries such as pulling a muscle or injuring your joints are very common if you lift weights. It is of utmost importance that you follow proper form while working out. An example of this would be when you don't keep your spine straight while squatting, thus resulting in a slipped disc injury.
3512 people found this helpful
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