How to Control Anxiety by Jogging

Exercise and fitness may be considered key cogs in your ability to control your physical health, but the truth is that exercise can have a profound effect on your mental health as well.

Daily exercise, especially jogging or some type of intense aerobic activity, may be one of the safest and most natural ways to reduce anxiety, with benefits that go beyond simply improving your physical health and self-confidence.

Benefits of Jogging on Anxiety

While jogging is just one method of exercise, it is one of the easiest to do in your free time without requiring a gym membership or home equipment, and involves all of your muscles, so it is more efficient for reducing the effects of anxiety.

jogging How to Control Anxiety by Jogging

Benefits of jogging include:

  • Endorphin Release – Long distance running is a natural part of human evolution. The body knows how important it is, so it releases endorphins – neurotransmitters that reduce the pain that jogging would otherwise create in your bones and muscles. Those same endorphins create a feeling of euphoria, known as the “runner’s high,” that causes you to feel better. It also is an important chemical for regulating mood, which also helps with stress.
  • Cortisol Burning – Cortisol is a hormone released by anxiety that causes nearly all of the symptoms of stress. Studies have shown that running decreases the amount of this hormone in the body, using it up for energy, so that it isn’t able to cause as many negative symptoms.
  • Tired Muscles – Tiring your muscles may not seem like it benefits anxiety, but several studies and relaxation techniques have found that when your muscles are tired you experience fewer symptoms of stress, and when you experience fewer symptoms of stress, you feel less stressed mentally.

The evidence is clear – jogging is, in many ways, an anxiety cure. At the very least, it can relieve some of the issues that exacerbate anxiety and make that anxiety easier to manage.

When to Exercise for Anxiety

There’s no clear time in the day that it is best to exercise. Ideally, you exercise both before and after stressful situations, to make sure that you’re less stressed going in and less stressed going out. Others find that jogging at lunch breaks is a good way to relieve the stress from work, while still others try to exercise before work, since those in toxic work environments often experience the most stress before the workday even begins.

The easiest answer is to say that you should jog whenever you believe that you need to, knowing what the effects of anxiety are. If you’re more comfortable jogging when you’re anxious, then that may be the best time to go running. If you prefer to start your day off as relaxed as possible, jogging in the morning may be more advantageous.

Overall, the most important thing to realize is that exercising – especially jogging and other aerobic activities, is a great way to relieve daily anxiety stress. It’s unlikely to be an anxiety cure, but it can help you manage your symptoms, and the more your symptoms are managed the easier it is for other treatments and relaxation tactics to work.

About the Author: Ryan Rivera’s profound anxiety often had him ill with stress, until he finally found a way to manage it. Now he writes about anxiety at www.calmclinic.com.

Exercise and fitness may be considered key cogs in your ability to control your physical health, but the truth is that exercise can have a profound effect on your mental health as well.

Daily exercise, especially jogging or some type of intense aerobic activity, may be one of the safest and most natural ways to reduce anxiety, with benefits that go beyond simply improving your physical health and self-confidence.

Benefits of Jogging on Anxiety

While jogging is just one method of exercise, it is one of the easiest to do in your free time without requiring a gym membership or home equipment, and involves all of your muscles, so it is more efficient for reducing the effects of anxiety. Benefits of jogging include:

·         Endorphin Release – Long distance running is a natural part of human evolution. The body knows how important it is, so it releases endorphins – neurotransmitters that reduce the pain that jogging would otherwise create in your bones and muscles. Those same endorphins create a feeling of euphoria, known as the “runner’s high,” that causes you to feel better. It also is an important chemical for regulating mood, which also helps with stress.

·         Cortisol Burning – Cortisol is a hormone released by anxiety that causes nearly all of the symptoms of stress. Studies have shown that running decreases the amount of this hormone in the body, using it up for energy, so that it isn’t able to cause as many negative symptoms.

·         Tired Muscles – Tiring your muscles may not seem like it benefits anxiety, but several studies and relaxation techniques have found that when your muscles are tired you experience fewer symptoms of stress, and when you experience fewer symptoms of stress, you feel less stressed mentally.

The evidence is clear – jogging is, in many ways, an anxiety cure. At the very least, it can relieve some of the issues that exacerbate anxiety and make that anxiety easier to manage.

When to Exercise for Anxiety

There’s no clear time in the day that it is best to exercise. Ideally, you exercise both before and after stressful situations, to make sure that you’re less stressed going in and less stressed going out. Others find that jogging at lunch breaks is a good way to relieve the stress from work, while still others try to exercise before work, since those in toxic work environments often experience the most stress before the workday even begins.

The easiest answer is to say that you should jog whenever you believe that you need to, knowing what the effects of anxiety are. If you’re more comfortable jogging when you’re anxious, then that may be the best time to go running. If you prefer to start your day off as relaxed as possible, jogging in the morning may be more advantageous.

Overall, the most important thing to realize is that exercising – especially jogging and other aerobic activities, is a great way to relieve daily anxiety stress. It’s unlikely to be an anxiety cure, but it can help you manage your symptoms, and the more your symptoms are managed the easier it is for other treatments and relaxation tactics to work.

About the Author: Ryan Rivera’s profound anxiety often had him ill with stress, until he finally found a way to manage it. Now he writes about anxiety at www.calmclinic.com.

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How to Run with Plantar Fasciitis

Plantar Fasciitis is inflammation of the band of tissue (ligament) which stretches underneath the sole of the foot, and is one of the most common causes of heel pain. This ligament supports the arch of the foot and connects the base of the toes to the heel, whilst a pad of fat cushions the heel and Plantar Fascia from impact when we run or walk.

How will I know if I have plantar fasciitis?

Your heels or the soles of your feet will feel tender either first thing in the morning when you first put your feet on the floor, or after standing on your feet for a while. You may experience sharp pain under the heel or a dull ache underneath the foot. If you sprain your plantar fascia, the bottom of your foot or your heel will be tender whenever you stand or walk.

Plantar Fasciitis How to Run with Plantar Fasciitis

What causes it?

Plantar fasciitis can be caused by anything that places a strain on the arch of the foot. Common causes are:

  • High arches of the foot
  • Flat feet
  • Over-pronation (your foot rolls inwards too much)
  • Standing, walking or running on hard surfaces
  • Excessive body weight
  • Tight Achilles tendon or tight calf muscles
  • Poor-fitting footwear
  • Frequent, high intensity exercise such as running.

This ligament often becomes inflamed when heel spurs occur and may be called plantar heel spurs. It is important to try and discover the cause of the fasciitis to prevent it happening again – in particular check the following:

  • Check you have ample flexibility in your calf muscles and Achilles tendon – you should be able to take a reasonably large stride backwards to stretch these muscles and not feel tightness when you stretch.
  • Check your footprint for over-pronation, flat feet or high arches or check out your running gait (footfall) in a specialist running shop or with a podiatrist. Buy supportive running shoes, and consider orthotics if necessary for your every day shoes to prevent inward rolling and provide extra support.
  • Lose weight if you are overweight.
  • Avoid standing or running on hard surfaces.

Plantar Fasciitis1 How to Run with Plantar Fasciitis

Can I continue to run?

No – the inflammation and injury will just become worse. How can I treat it?

Follow these guidelines initially, and if the pain continues see a physiotherapist or sports therapist for advice and a definite diagnosis.

  • Stop running!
  • Rest your feet as much as you can – avoid walking or standing for long periods of time.
  • Keep off hard surfaces such as concrete pavements.
  • Ice your heel or the bottom of your foot to reduce inflammation.
  • Wear shoes with good arch support and cushioning.
  • Avoid walking around bare foot.
  • Consider inserting orthotics in your shoes to provide extra cushioning, support the arch of your foot and remove tension from the Achilles tendon.
  • Gently massage the sole of the foot several times daily to release tension in the ligament and increase circulation.
  • Perform gentle calf stretches several times a day. You can also stretch the calves by standing on a step, placing the toes of one foot on the edge of the step, and allowing the heel to drop downwards.

To adequately stretch the calf muscles and the Achilles tendon bear these guidelines in mind:

  • You should not feel any pain when you stretch
  • Ease into each position slowly and stop when you feel a stretch in the muscle or tendon
  • Relax into this stretch and hold for 30 seconds
  • Now see if you can stretch a little further and hold again.

Exercises for the plantar fascia

Try these exercises to ease plantar fasciitis, particularly first thing in the morning or after being on your feet for a long time. Doing these every day will also help to prevent this condition recurring as they strengthen the foot muscles which support the arch of the foot and increase the flexibility of the plantar fascia.

  • Before you get out of bed, flex your foot up and down ten times slowly. Each time you bring the toes up towards you, you will feel a stretch underneath your foot – hold this position for ten seconds.
  • Place a rolled towel beneath your foot holding the ends and keeping your leg straight. Pull both ends of the towel towards you, stretching the bottom of the foot and calf muscles. Hold this for 20-30 seconds.
  • Whilst seated, roll a tennis ball underneath the arch of your foot. Progress to doing this whilst standing when you can.
  • Try picking things up with your toes! This provides a workout for the foot muscles that they don’t often get.

How long will it take to mend?

As with all injuries, this will depend upon the severity of the fasciitis, how long you have had it, and how much remedial exercise you can do to enhance recovery. Plantar fasciitis normally develops over a long period of time, so it usually takes a few weeks or even months to fully heal.

Prevention is better than cure

  • Do the exercises above to strengthen and stretch the foot muscles and ligaments.
  • Wear shoes with good arch support and cushioning.
  • Avoid running or walking long distances on very hard surfaces – run on dirt tracks or tarmac rather than concrete pavements, or at least vary your running terrain.
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How to Run with Osteoporosis

Osteoporosis is reduced bone density, where the bones are more porous and more likely to fracture upon impact or with a fall. Far from causing osteoporosis, weight-bearing exercises such as running actually increase bone density and help to prevent, or at least slow down the development of this disease.

Although osteoporosis is often found in elite female runners, the cause is actually from low body weight and lack of menstruation, which in turn reduces oestrogen levels and affects the lay down of bone tissue. It is over-training and a poor diet that causes the disease, in conjunction with a very low body weight which affects hormone levels. Running may only be detrimental when osteoporosis has already been caused due to the continued impact or a fall causing a fracture.

Osteoporosis How to Run with Osteoporosis

Bone density is known to reduce after the menopause due to hormonal changes reducing the amount of bone tissue laid down – women can lose up to 20 per cent of their bone mass within just a few years of finishing the menopause, so regular running is a very positive thing to do for females.

If you can tick any number of the boxes below, you are increasing your risk of osteoporosis, and taking up or continuing running will help to offset any reduction in bone density due to these common lifestyle habits.

Factors that increase the risk of osteoporosis:

  • Lack of regular weight-bearing exercise such as running or walking
  • Poor calcium or vitamin D intake
  • High protein diets
  • Very low body weight
  • Missed periods or menopause
  • Smoking
  • Regularly consuming coffee or other caffeinated drinks

Running considerations

  • Running will boost your bone density, but you should choose even ground to reduce the risk of a fall.
  • Regular running will improve joint stability and muscle strength, decreasing the risk of a fall in everyday life.
  • The impact of running will increase bone density in the bones in your lower half of your body, but you should also do weight training to enhance the bone density of your upper body.

Make the most of running to build your bones

You can maximize your bone density by regularly running before and into your 30s, as this is when most bone tissue is laid down, with bone density peaking around age 30. However, running after age 30 will still promote optimal bone density – if you don’t use it, you lose it!

It seems that running will benefit most health conditions and even help to prevent the occurrence of some of them. Just remember these guidelines if you are unsure of your health:

  1. Get a pre-run check-up with your doctor before you begin.
  2. Get help and advice from a health and fitness coach or personal trainer.
  3. Take it easy to begin with.
  4. Listen to your body!
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How to Run With Heel Spurs

A heel spur is a bony outgrowth of the heel bone caused by connective tissue inflammation. Heel spurs usually occur underneath the heel or where the tendons of the calf muscles insert into the calcaneus (heel bone), and often happen in conjunction with tendonitis of the Achilles tendon.

How will I know if I have heel spurs?

Heel spurs cause tenderness and pain underneath or at the back of the heel.

What causes it?

Inflammation may be caused by over-tight muscles or tendons, poor footwear or unbalanced footfall.

Heel Spur How to Run With Heel SpursImage Courtesy: MendMeShop

Can I continue to run?

Running is not recommended – it is likely to be painful and the inflammation and injury will become worse.

How can I treat it?

You need to reduce the inflammation and prevent it happening again. Follow these steps to get back running:

1. Stop running if you feel pain or discomfort – this is a sign that you are doing more damage.

2. Ice the inflamed or painful area regularly.

3. For heel spurs underneath the heel, you may need to wear more cushioned everyday shoes or keep your weight off your feet as much as possible. Orthotic inserts can help to take the pressure off the heel and remove stress from a specific tendon or area of the foot to provide relief whilst the inflammation dies down and the tissues repair themselves.

4. For inflammation in the Achilles tendon it may be painful to wear flat shoes (which can stretch the tendon), so shoes with a slight heel which shorten the length of the tendon or inserts to lift your heel may help in the short term. However, if the tendon is short, this is a likely cause of the inflammation, and you need to gently stretch the calf muscles to increase the resting length of the Achilles tendon.

5. Cortisone injections into the inflamed area may be suggested by your doctor or sports injury specialist in acute cases. Although this will reduce the inflammation, avoid running through the injury just because the pain or inflammation has been temporarily reduced (unless you have a race or event you have to take part in). A sports therapist or physiotherapist will assess the cause of the injury and provide advice on how to prevent it re-occurring.

6. You may need a new pair of running shoes with additional support or cushioning.

How long will it take to mend?

Heel spurs may cause no symptoms at all, but if you are experiencing discomfort, try to remedy the cause and reduce the inflammation – the sooner you do this, the sooner you can get back out there! As with most injuries, recovery time will depend upon how bad the inflammation is. You may be able to continue with a lower intensity running program with orthotics reducing the stress whilst you remedy the cause.

Prevention is better than cure

1. Regularly stretch the calf muscles and Achilles tendon to avoid them becoming over-tight.

2. Buy your running shoes from a specialist running shop to ensure a good fit and support for your foot shape and footfall.

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How to Run with Sprained Ankle

Ankle sprains are one of the most common musculoskeletal injuries, and are caused by a sudden over-stretching and tearing in the ankle ligaments, usually when we twist or ‘go over’ on an ankle. A ligament tear can be partial or complete, and this dictates the level of the injury and how long it will take to mend. An ankle sprain is more likely if you have previously sprained your ankle, as this will lengthen and weaken the ligament and leave your ankle joint with less stability than before, predisposing you to further injuries.

How will I know if I have sprained my ankle ligament?

You will probably be aware of twisting your ankle during a run, but you could incur a small strain without realizing it and just feel some tenderness later on. Your ankle may become swollen and reddened, could be tender to the touch, and the ankle joint will feel unsupportive or wobbly.

Ankle Sprain How to Run with Sprained AnkleImage Courtesy: premierptny.com

A partial tear means that the ligament is still attached across the ankle joint and continues to provide some stability; a complete tear through a ligament will provide no stability for the ankle joint. Although the amount of pain may not directly relate to the ligament damage, a complete ligament tear will generally be more painful when the foot is moved than a partial tear. If you have a bad ankle sprain, you may need an X-ray to evaluate the damage as ligaments attached to bone sometimes pull a piece of bone away as they tear.

What causes it?

An ankle sprain is usually caused by sudden movements, changes in direction or uneven ground tipping the foot over. A previous sprain may weaken the ankle joint so that it is less supported than normal, and this may cause further ankle sprains.

Can I continue to run?

This will depend on the severity of the sprain – a small sprain may be fine during short runs, as long as the ankle joint isn’t tested by uneven road surfaces and you have plenty of ankle support. However, the last thing you want to do is turn a small sprain into a bigger injury by going over on your ankle whilst the ligaments are weak, so the best advice is to rest it until it is mended.

How can I treat it?

Ankle sprains should be iced and rested, and keeping the foot up can help to reduce inflammation and swelling. An elastic bandage can also help to reduce inflammation through compression around the injured area. Depending on the severity of the sprain, you may need to stay off your feet for a day or two. If your sprain is any worse than this, an X-ray, crutches, a plaster cast or surgery may be required.

Remember that ligaments support joints, and if your ankle ligament has been partially torn, it will be unable to provide full support for your ankle joint. For a few days after a sprain, consider wearing a support bandage around the ankle, avoid high impact activities such as running, and be careful of uneven terrain. Wearing a pair of hiking boots or trainers with ankle support may be helpful until the ligament mends.

How long will it take to mend?

This will depend upon whether you suffer a partial or complete tear of the ankle ligament. Partial tears may take from a few days to weeks to heal, but for complete tears requiring plaster casts, you’d better hang up your running shoes for a while…

Prevention is better than cure

Although wearing ankle supports such as a neoprene bandage can help to stabilize the ankle joint, the best thing to do is strengthen the muscles and ligaments around the ankle as follows:

  • Although running off-road on uneven ground can cause a twisted ankle if you don’t watch where your feet are going, uneven terrain will help to strengthen the ankle joint. Every time the muscles and ligaments in the foot are ‘tested’ on uneven ground, this works and strengthens the parts of the foot that are responsible for preventing an ankle sprain.
  • Invest in a wobble board! Balance training has increased in popularity over the last few years. It is a functional exercise where the muscles, tendons and ligaments are exercised in the same way that they function on a daily basis, making them better at ‘doing their job’. Balance training is also great for strengthening core muscles (abdominal and lower back muscles) and stabilizing muscles which are often weak and contribute to poor running form and injuries.
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How Running Gait Affects Your Running?

A normal or ‘neutral’ foot strike will create even wear and tear on shoe soles and heels, and your footprint will show your toes and forefoot connected to the heel with a broad band on the outside of the footprint. If your footprint does not look like this, you may over-pronate (roll in) or under-pronate or supinate (fail to roll in enough).

DIY podiatry with the wet footprint test

To find out what your footfall is, wet your feet and make a few wet footprints on the floor where you can clearly see the outline of your footprint.

Running Gait How Running Gait Affects Your Running?

  • A full footprint means you are over-pronating (rolling in too much).
  • A lack of footprint in the middle means you are supinating or under-pronating (not rolling in enough).
  • A footprint with a narrow band on the outside of the footprint joining the forefoot to the heels indicates a neutral (normal) footfall.

Analyzing your foot strike

If the inside edge of your shoes wear out, this is an indication that you over-pronate when you walk or run. Excessive pronation causes the ankle and leg to twist and can lead to injuries such as shin splints. If the outside edge of your shoes wear out, this is an indication that you supinate or under-pronate when you walk or run. This reduces the amount of shock absorbed through your feet when you run.

How does this affect my running?

Your footfall affects two things:

  • Your running gait.
  • The type of running shoe that will suit you best.

If you don’t know what your footfall is, an assistant at a specialist running shop may be able to tell you by either looking at your existing shoes or watching your walking or running gait, and will be able to help you choose the best type of running shoes.

Our feet should naturally roll inwards as our foot hits the ground, allowing the middle of the foot to absorb some of the impact. If you don’t roll in far enough (under-pronate), or roll in too far (over-pronate), running shoes or orthotics can help to correct your footfall.

We all have our own way of running, although if you have not ran since being at school you may feel like you need to learn to run all over again! Your running form is important, as poor form can not only add minutes to your run time, but poor technique is the main cause of running injuries, particularly those caused through repetitive strain injuries. Incorrect footfall and poor body alignment are the most common things to affect good running form or technique, so spending time checking how you run is worthwhile.

Correcting footfall

Over the counter orthotics from specialist running shops can help – slip them into your running shoe and check for a more normal footprint to test them out. Alternatively, have your gait analyzed by a podiatrist and have individual, custom-made orthotics. These cost more but are made to fit your feet.

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How to Lose Weight after Childbirth

Once the enthusiasm of giving birth and turning receptive to the life with a new baby, you may begin working out on how you will drop the weight you acquired during the course of pregnancy. Following is a healthy approach to effectively do it:

  • Six weeks after giving birth you may resume your normal workout or take on with stricter dietary schedule. Don’t forget that your body requires recovering prior to your resuming normal life.

Lose Weight How to Lose Weight after Childbirth

  • Post-pregnancy weight is partially gained because of considerable fluid retention. The retained fluid is to be lost within a couple of weeks; this can be sped up if you perspire or urinate heavily.
  • Take plenty of water, about 10 to 12 glasses daily. Avoid taking soda or other sugary drinks.
  • Go for the healthy food both at home and work.
  • Prefer whole grain to their white versions, be it in bread, pasta or cereal form.
  • Always opt for the lean meat. Have boneless chicken, white meat or just the leanest chops of the pork or beef.
  • Have fiber found in most of the fruits and veges.
  • Learn about what you eat. Go through the dietary labels at the back of a given product. Don’t take edible products having rich fat content, high calorie numbers, and high fructose corn syrup or hydrogenated vegetable oils.
  • Keep away from fast-food meals and restaurants. They are not the healthy forms of diet. If burgers incite your appetite, french fries and other fast-food meals, bake them at your own. This will not only maintain low calorie amount but also preserve hygiene.
  • Avoid going after heavy workouts at this stage. Six weeks after recuperation, begin with light workouts like jogging or mounting a few sets of stairs.
  • For women, breastfeeding is helpful to consume calories a great deal, liberating around 500 calories per day. Nevertheless, don’t forget that this approach may not result bearing for all women, for instance, some of them may need to couple this with physical activity attended buy a nutritious diet to quickly drop weight.
  • Make up your mind that shedding weight may need minimum nine months to feel the difference.
  • Engage yourself every now and then in some physical activity because as a parent you have all those obligations for the engagement!
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How to Lose Weight

Obese fellows are always hankering after learning techniques to lose excessive weight. In spite of all available information if weight reduction were so easy, everyone would get the desired results at desired time. It’s actually largely a matter of being focused, otherwise energy dispensed off the objective line goes wasted, or you’re likely to gain weight instead.

To lose weight mere dieting won’t do. Because permanent weight loss is not just a matter of preventive diet and physical workout; it’s much more than that, it demands a complete life style change.

Lose Weight How to Lose Weight

Many a times, it happens that you hold dieting quite for some time and by the time you happen to gain your objective you again switch to unhealthy eating and often ignore your physical regimens. Resultantly you have to go back dieting “off and on” throughout the course of your life.

What you miss to inculcate is that the real myth of being smart lies in just healthy and balanced eating attended by regular physical activity. Because the excessive fats are bound to be consumed due to increased metabolic rate during active physical regimens so this keeps the individual in shape on and on.

The key idea to quickly shed off weight is to create a LOW CALORIE condition in body, i.e. more consumption than production. Naturally, this can be accomplished by adhering to a low cal diet and regular physical activity.

What you’ve to determine is to fix the number of cals a given person of a certain height and weight should take in and what kind of physical workout would be best for him. In other words, calorie counting progs, now-a-days available on net, will help you reach at the calorie amount. This will guide you what you ought or ought not to have everyday.

Instead of 3 large meals, better have 5 / 6 small eating sessions across the day, gulp down plenty of water and do regular physical activity. You’ll be on the way to losing it fast. The best way to following any dietary or regimen routine is that you ought to collect all the relevant information / literature beforehand.

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