Top 10 Weight Loss Exercises to Burn Your Fat

Are you someone who wants to lose weight to live a healthy life, then to achieve this you need to start exercising?  We all know that incorporating exercise into our routines helps us lose weight and improve our cardiovascular health. But unfortunately, due to our busy schedules, we don't get enough time for exercising, thus reaching the desired weight becomes a challenge. However, now people all over the world have realized that it is important to exercise instead of laying on a couch or watching a movie. So, in this blog, we have mentioned a few fat-burning exercises to help you feel stronger, healthier, and happier.

 

Start exercising for a few minutes per day, slowly increasing the time and intensity, but be sure that the heart rate should always be stable. Many of the exercises would be easier but should be performed under the guidance of a Physical Therapist. These exercises have a stronger effect on preventing weight gain and maintaining weight loss.

 

Squats:

Squat works for all the muscles in the lower body including the quads, hamstrings, and glutes. It also strengthens the core as deep abdominal muscles and back are also required to perform squats correctly.

• Bring the arms together for praying.
• Sit in a squat position by bending the pelvis same as trying to sit on a chair.
• Do 30 seconds of squats for 10 minutes.

 

Push-ups:

Push-up works well for upper body exercises because it engages the chest to the back, the arms, and even the abs. The shoulders should line up with the wrists and tuck the elbows towards the sides. Try to get the chest and hips close to the floor as possible without touching them.

• Use an anti-slip floor with good shoes.
• Touch the floor with bare hands in plank position and stay at the tip of the toes.
• Move up and down or towards the floor and then towards the ceiling.
• Repeat a few times.

 

Bridging:

The bridge or a hip raise or extension strengthens the glutes and hamstrings, and also works on the abdominals, back, and inner thighs.

• Lie on the mat.
• Elevate the pelvis to create an ideal bridge between the torso and head.
• Repeat this exercise multiple times.

 

Lunges:

This exercise offers a unique development to the largest muscles of the legs, the glutes, and the quads. Make sure to wear the right shoes that provide enough friction to the ground.

• The feet should be placed together and arms resting by the sides.
• Step forward with the right foot and lower the body until the front knee is at 90 degrees and the knee is not touching the floor.
• Then, push off of the front right foot while straightening the left leg keep the right foot off of the floor, and balance with the right thigh parallel to the hip.

 

Spinal Balance:

Spinal balance is a great exercise for weight loss.

• Come into a tabletop position on the palms and knees, making sure that the head and neck are a natural extension of the spine.
• Extend the right arm out directly in front of the shoulder, with the palm facing in slowly extend the left leg back behind with the heel lifted and leg in alignment with the hips.
• Complete the exercise by bringing the right elbow in to touch the left knee while rounding up through the spine and tucking the chin into the chest.
• Return to the starting position with a straight-arm and leg position.

 

Frog Jumps:

This exercise adds power to the lower body and increases the heart rate for cardiovascular benefit.

• Start in an athletic squat position.
• Swing the arms back behind the hips, push off of the heels and jump forward to land, and immediately.
• Sink the back down into a squatting position and jump again.

 

Pull-ups:

The pull-up is one of the most challenging body-weight exercises. It works the muscles in the back, chest, shoulders, and arms like a few others. In case a standard pull-up is difficult, assisted pullup or complete kipping motion can be done to build up the strength necessary to complete this exercise without momentum. Pullups are one of the most effective weight loss exercises. It helps to lose weight and burn calories by developing all the muscles of the arms, and legs. As great strength of the upper and lower abdominal muscles are responsible to keep the workout pace and energy elevated during the day

• Place the arms to the right position over a stable object that hangs on the wall.
• Then try to elevate the body over the arms level multiple times.

 

Donkey Kicks:

This exercise is the same as the way donkeys react to any external stimulus, but these are good weight loss practices for people that need to keep fit. There is no need for extra equipment and can be performed anywhere.

• Step on a soft mat and bend the knees.
• Then start to quickly stretch the leg to the rear.
• Stay at a maximum stretch for more time.
• Repeat the same a few times.

 

Bench Dips:

This exercise is a great calorie burner from day one and keeps the energy levels up with this exercise if you combine it with the best diet.

• A stable bench or sofa is required for this exercise.
• Start dipping down using the arms to support the body weight.

 

Jumping Rope:

This exercise remains a workout usually from childhood. More strength for the core muscles and also develop the shoulders and feet. This high-intensity exercise of fitness may give the chance to lose more weight.

• While doing the exercise make sure to have the right floor to jump on and wear the best shoes to protect the legs and feet.

 

These exercises are ideal for any person, no matter their age or health condition. These exercises enhance health levels and keep the body remain fit for daily activities.

 

World Physiotherapy Day 2022 | Exercises for the Prevention and Management of Osteoarthritis

Every year World Physiotherapy Day is observed on the 8th of September. This day is celebrated to recognize the importance of physiotherapy in our lives. Physiotherapy plays an important role in keeping our bodies healthy and fit. Several diseases can be cured with the help of Physiotherapy. The physiotherapist can treat the injuries and deformities in a patient and make their damaged body part functional. The Theme for World Physiotherapy Day 2022 is Prevention and Management of Osteoarthritis (the most common form of arthritis). The day focuses on raising awareness about the crucial role of physiotherapists in the prevention of Osteoarthritis and the way through which the condition can be managed. Mentioned below are a few exercises which can be done by individuals suffering from osteoarthritis.

 

Initially, get started with simple strengthening exercises without resistance and then progress by using flexible tubing, weights up to 1 or 2 pounds 12 to 15 times in 2 or 3 sets.

 

Shoulder Stretches:

• Sit with forearms in front of the body.
• Bring the elbows back to the "hands up" position, with palms facing forward.
• Stretch the arms overhead as far as possible, but keep the elbows in line with the side of the body.

 

Forward arm reaches:

• Sit or stand with arms at the side, elbows bent and thumbs pointed back toward the shoulders.
• Stretch arms overhead.
• If one of the arms is weak, then help it by placing the hand under the elbow and assisting the arm to the overhead position.
• Finally, lower the arms slowly and bring them to the starting position.

 

Finger walk thumb circles:

• Sit with hands on the table and fingers pointing ahead.
• Slide thumbs toward each other.
• Then slide each finger towards the thumb, one by one.
• After the little finger has completed the "walk", lift the hands and put them down straight. Then, move the fingers toward the thumb. Then rotate the thumbs.

 

Biceps curls:

• Start with elbows bent by the sides.
• Keep the upper arm at the side, and bring one dumbbell up to the shoulder.
• Lower to the starting position and repeat the same exercise with the opposite arm.
• Continue to alternate between sides.

 

Triceps extensions:

• Hold the weight overhead by using both hands.
• Keeping the elbows pointed upward, lower the weight behind the head. (Make sure not to hit the back of the neck).
• Raise weight overhead again.
• Return and repeat.

 

Side lateral raises:

• With arms down at the sides, raise arms (slightly bent) to shoulder height.
• Lower and repeat.

 

Wall push-up:

• Stand 12 inches (with feet) away from the wall.
• Place both hands a little wider than the shoulders.
• Lower the chest to the wall, then push back to the starting position.

 

Knee raise:

• Sit on the edge of a chair or stool with the back straight.
• Lift the knee as high as possible without bending the back.
• Bring the knee higher with the hands if necessary.
• Keeping the abdominals tight, slowly lower the leg back to the starting position.

 

Heel/ toe lift:

• Sit forward on a chair with feet flat on the floor.
• Lift heels, place toes on the floor, then lift toes.
• Hold for 3 seconds and then return to feet flat position.

 

Leg lift/ ankle movement:

• Sit upright with your back supported.
• Slowly straighten the knee. With the knee slightly bent, bend the ankle, pointing the toes ahead.
• Then reverse to point the toes toward the ceiling, and repeat.

 

Exercising has often been seen to be effective in helping, but the nature of the condition often impedes the implementation of such therapy. Motion hurts, but motion is shown to be among the best treatments, as exercises keep the joint mobile it helps to reduce the constant inflammation and pain associated with it.

 Top 10 Strengthening Exercises for Frozen Shoulder in Diabetic Patients

The global prevalence of diabetes has risen dramatically in the last few decades, and currently affects millions of people around the world. Diabetics require to control the blood sugar level in their body otherwise, it can lead to long-term complications, like heart problems, muscle cramps, arteriosclerosis (blocked arteries), etc. Regular exercises help to keep the heart healthy and maintain the cholesterol level in the body. Diabetics have high glucose levels in their blood because, either their body doesn't produce enough insulin to process glucose, or their body doesn't use insulin properly. This leads to the development of various joint disorders associated with diabetes, and among them, shoulder issues like the frozen shoulder are observed quite commonly in diabetic patients. Frozen shoulder is characterized by pain, thick adhesions, and significant loss of its range of motion in all directions. And exercises are generally helpful in restoring shoulder joint movement. In this blog, we have mentioned a few exercises for frozen shoulder.

 

Frozen shoulder

Frozen shoulder or adhesive capsulitis, is painful with loss of shoulder motion, which typically occurs in phases. It starts with pain and stiffness, that lasts for 2-6 months. Then it evolves into a less painful, but stiff with complete loss of certain movements. Usually, after months to years of the onset, there is spontaneous improvement in the range of motion. Physiotherapy treatment focuses on decreasing pain, inflammation, and increasing the range of motion.

 

Exercise for Frozen Shoulder

Before doing these exercises do warm up by taking a warm shower or bath for 10 -15 minutes.

Flexion Extension Exercises:

• Sit or stand and use an exercise rod or band.
• Gently bend the arm and shoulder muscles.
• Lift the rod or band over the head and behind the back.

 Pendulum Stretch:

• Relax the shoulders.
• Stand and lean slightly forward, so that the affected arm hangs down,
• Swing the arm in a small circle in clockwise and anti-clockwise directions about a foot in diameter.

 Towel Stretch:

• Hold one end of a towel behind the back and grab the opposite end with the other hand.
• Hold the towel in a horizontal position. Use the unaffected arm to pull the affected arm upward so that stretch is felt.

 Finger Walk:

• Face a wall at arm's length.
• Reach the wall at waist level with the fingertips of the affected arm. Bend the elbow slightly, slowly walk the fingers up the wall, till the arm is raised as far as comfortable.
• Do not involve the shoulder muscles.

 Cross-body Reach:

• Sit or stand and use the good arm to lift the affected arm at the elbow, and bring it up and across the body, exerting gentle pressure to stretch the shoulder.
• Hold the stretch for 20 seconds.

 Armpit Stretch:

• Use the unaffected arm to lift the affected arm onto a shelf about breast height.
• Slowly bend the knees and open up the armpit.
• Deepen the knee bend slightly, gently stretch the armpit, and then straighten.
• Stretch a little further with each knee bend, without forcing it.

 Outward Rotation:

• Hold an exercise band between the hands with the elbows at a 90-degree angle close to the sides.
• Rotate the lower part of the affected arm outward two or three inches and hold for 5 secs.

 Inward Rotation:

• Stand next to a closed door, and hook one end of an exercise band around the doorknob.
• Hold the other end with the hand of the affected arm, while holding the elbow at a 90-degree angle.
• Pull the band toward the body 2-3 inches and hold for 5 seconds.

 Hand-behind-back Stretch

• Stand and place the affected arm behind the back.
• Use the opposite hand to take hold of this wrist.
• Stretch the affected arm by moving it towards the opposite buttock.
• Slowly move it as far up as possible.
• Hold this position for a few seconds.

 Umbrella Push

• Sit in a chair with the elbows alongside the body.
• To hold an umbrella in front, use an overhand grip.
• Use the unaffected arm to push the affected arm over to the side.
• Keep the elbow of the affected arm drawn in at the side.
• Return to the starting position.

While performing these exercises, do them gradually and hold the arm at the endpoint of the range of motion for a few seconds. Slowly release the stretch and repeat. Do not perform forceful movements because they can elicit pain.

 Fibromyalgia: Management of Chronic Pain and Fatigue By Physiotherapy

Fibromyalgia (FM) is a medical condition that affects millions of people around the world. It is a syndrome characterized by generalized chronic musculoskeletal pain for more than 3 months duration. The patient with fibromyalgia suffers from hyperalgesia in specific points (tender points), fatigue, sleep disturbances, depression, cognitive dysfunction, and gastrointestinal disorders. These symptoms cause a reduction in functional capacity and consequently, reduce the patient’s quality of life.  The treatment strategy entails a comprehensive multidisciplinary approach that consists of pharmacologic measures and physiotherapy and other complementary approaches. Physiotherapy is the most strongly indicated non-pharmacological therapy that allows a person with fibromyalgia to work closely with a trained professional who can design a fibromyalgia-specific treatment program. In this blog, we have summarized the main physiotherapy interventions used to treat fibromyalgia patients.

 

Patients with fibromyalgia should include cold therapy, heat therapy, massage therapy, hydrotherapy, electrical therapy, and exercise therapy. The physiotherapist monitors the treatment and documents the progress. The patient learns the specific treatments and exercises and then does them daily at home.

 

Ice Therapy:

Cryotherapy or cold compresses reduce the pain and may give relief to fibromyalgia's chronic muscle pain or trigger point pain. Physiotherapists may use a combination of physical therapy techniques to ease the pain and other fibromyalgia symptoms.

 

Heat Therapy:

Heat deeply or thermotherapy relaxes the muscles and causes the blood to flow to the painful area faster. This therapy can be used with a dry, hot towel or moist heat like a moist, warm cloth. Heat is recommended for a few minutes before and after stretching or doing resistance exercises. As it makes the exercise less painful and more effective. Moist heat is used to decrease fibromyalgia pain, it can be tried twice daily, about 15 minutes each time. For best benefits alternate the ice compresses with the moist heat.

 

Hydrotherapy:

Hydrotherapy uses water to stimulate the body's healing force. Hydrotherapy provides short-term relief to fibromyalgia pain. The patient can sit on a stool or stand and hit the painful area on the body with warm water to relieve pain and muscle stiffness.  Hydrodynamic properties of water, such as buoyancy, hydrostatic pressure, density, and viscosity, provide resistance to movement, which leads to muscle strengthening and causes muscle relaxation, low joint impact, and better venous return.

 

Massage Therapy:

Massage therapy like deep tissue massage, connective tissue massage, manual lymphatic drainage, and myofascial release uses pressure to decrease muscle tension and muscle spasms.

 

Transcutaneous electrical nerve stimulation (TENS):

TENS decreases fibromyalgia-related pain by blocking pain signals from reaching the spinal cord. It also reduces muscle spasms and triggers the release of endorphins natural pain killers produced by the brain.

 

Ultrasound:

Therapeutic ultrasound produces sound waves, it produces a gentle heat that enhances blood flow to deep tissues. This therapy can help decrease pain, inflammation, stiffness, and muscle spasms.

 

Low-impact aerobic exercise:

These exercises are gentle yet highly effective e.g. water aerobics.

 

Strengthening and flexibility Exercises:

These exercises help build muscle strength and improve the range of motion. Stretching exercises are indicated to relieve muscle tension and increase muscle length and consequently range of motion.

 

Exercises should be done slowly and not overdone. Mild soreness is usually experienced after a physiotherapy session, if soreness or pain lasts longer than a few days, then the physiotherapist should be immediately consulted.