Tips to keep your knees, back injury-free !

Follow some simple tips to keep your back, knees injury-free :

Who is most prone to back and knee injuries ?

Those with bow legs - outward curvature of legs or knock knees, where the knees touch each other while running, or flat feet, where the entire sole comes into contact with the ground --- should avoid running. They can instead train on the cross-trainer or swim for their cardio workouts. These conditions can lead to back or knee injuries.

Those who are excessively over-weight, too, should avoid running till they lose some pounds through a diet combined with specific workouts such as rowing or cycling. Such people's knees and lower back are already under pressure and could get easily injured.

Those used to walking with their feet pointing at an outward / inward angle from the body should avoid running till they consciously learn to walk without angled feet. Walking without the right form itself is inviting injury to the lower back and knees.

Some people have a posture where the legs are bent at the knees while walking. They need to straighten their legs first through stretching exercises before getting into a running or brisk walking regimen. Such a posture can cramp the calf muscles, leading to injuries.

Simple steps to keep your blood pressure under control - Part 1

Following are the  simple steps to keep your blood pressure under control

High blood pressure contributes to an alarming number of deaths each year. Although it may not have apparent symptoms, high blood pressure leads to heart attacks and strokes aside from also causing kidney failure. You can reduce your blood pressure by reducing your weight (if you’re obese) and making a few small changes in your life, say doctors. 

- Walk it out — Walking at a brisk pace can help lower your pressure. A good workout will ensure the heart uses oxygen more efficiently. Getting a rigorous cardio workout 4 to 5 times a week can make a huge difference. Start by incorporating about 15 minutes of exercise in your daily routine and slowly increase the time and difficulty level. 

- Deep Breathing — Learning some slow breathing and meditation techniques can do you wonders. It will help reduce stress drastically and keep your blood pressure in check. Try taking out 10 minutes every morning and at night. Inhale and exhale deeply. If you can, join a yoga class for some time so that you can learn the proper method. 

To Be Continued ....