We are often told of the value of exercise.
And one of the easiest to do is of course walking.
So to get you up and at ’em I thought I’d share this great infographic showing how walking can help with diabetes, dementia and depression among others.
Please do feel free to share!
From Visually.
As many of you know Patient Talk is very interested in the best ways to exercise for various different medical conditions such as multiple sclerosis.
So we are very happy to share this infographic which provides some great tips to exercise. Not just about types of exercise which we have looked at before. But also tips for warming up and cooling down afterwards.
If you have any other suggestions please do add them in the comments section below.
Many thanks in advance.
From Visually.
Top tips on how to stay injury free when training
Watch our video for advice and tips from Dr Ellie Cannon and personal trainer Laura Williams on how to make sure injuries don’t scupper your exercise regime
With the weather heating up and summer on the way, millions of us will be upping our exercise regimes, whether we’re training for an event, simply trying to stay fit or even lose weight for our summer holiday.
But there’s nothing worse than an annoying or even serious injury stopping us in our tracks.
However, there are plenty of things you can do to prevent injuries, from technique, warmups, stretches and even diet and the type of sportswear you buy.
To make sure you stay injury free this summer watch our video where Dr Ellie Canon and personal trainer Laura Williams, who have joined with Solgar 7*, give their advice on everything from exercises to diet to keep you on track. Laura Williams
Tips for a Healthy Life After Facing a Difficult Diagnosis
When diagnosed with an aggressive and potentially life-threatening disease, like cancer, it’s natural to become overwhelmed with all of the “what if’s and what now’s” and while you’re eager to fight your disease, it’s difficult to know where to begin. Although your diagnosis may be one of the most challenging things you have or will face, your health is now even more important than ever. Here are some tips for adjusting to a difficult diagnosis, taking care of yourself, and making the best of your life:
Educate Yourself
Unless you’re a medical professional, such as an oncologist, you may know very little about your recently diagnosed disease. Take mesothelioma, for example. Mesothelioma is a cancer that typically affects the lungs and is related to asbestos exposure. Since mesothelioma is often diagnosed decades after the exposure occurred, many patients have no idea they have the cancer in their body until they are faced with a late stage diagnosis.
While the initial diagnosis can be daunting, especially if faced with an aggressive and advanced stage, it’s still advantageous for patients to learn as much as they can about mesothelioma and what types of treatment options are available. When your health changes dramatically, you, as a patient, have a right and responsibility to gain as much information as you can about your disease (regardless of the stage). Not only can you help yourself, but you’re raising awareness and helping others around you.
Surrounding yourself with family and friends that care about you and having a support system can help you get through some of your roughest times. Whether your neighbor gives you a ride to your chemotherapy treatments, your best friend brings over a week’s worth of food, or a co-worker offers to go on a walk with you, allow these people to help you and be part of your journey. You may want to push people away and you may get tired of talking about your diagnosis, but the people around you want to help and their offers may be the only way they know how to show support. If you don’t have a support system of your own, consider joining a support group of people who are facing the same health challenges as you.
Whether you exercise regularly or not, exercise is a great way to stay healthy when you body is fighting a disease. Not only does exercise boost your serotonin levels, which can help you overcome depression and fatigue, but even taking a short walk outdoors can give you a much needed dose of Vitamin D. Before you start exercising, always check with your doctor and he or she will help you choose a suitable exercise regime such as walking or swimming.
In addition to making exercise part of your daily routine, a healthy diet and a good night’s sleep of at least 7 to 8 hours per night will benefit you through your recovery.
When facing a tough diagnosis, it’s natural to be afraid and experience the five stages of loss and grief. You may feel helpless and you may feel depressed, but studies show that if you choose to have a positive attitude about your life and your diagnosis, your recovery may be faster and your health may improve. By having a positive outlook, your physical, emotional, and mental health may experience a significant boost. Positive thinking may come easier for some than others, but by surrounding yourself with support and practicing healthy routines, you may find it easier to be optimistic about your future.
The old-fashioned treatment for painful conditions was bed rest for weeks or months on end. We now know this is the worst possible approach. Exercise and continuing to work are key to recovery.
Forget resting if you have a painful condition like back pain. Lying in bed for long periods may actually make the pain last longer, because inactivity makes you stiffen up, your muscles and bones get weaker, you don’t sleep well, you become lonely and depressed, and the pain feels worse.
You’ll also find that it becomes harder and harder to get going again.
A better approach to reducing pain is a combination of exercise, staying at work, physical therapy and painkillers.
Choose an exercise that won’t put too much strain on yourself. Good options include:
Activity and stretching needs to become part of your lifestyle so you routinely do exercise little and often.
Try to be active every day, instead of only on the good days when you’re not in so much pain. This may reduce the number of bad days you have and help you feel more in control.
But try and avoid what is called the “boom and bust” cycle, where you overdo it on good days and then pay for this by having more and more bad days.
Try these flexibility exercises and sitting exercises that you can do at home.
Read the NHS Choices beginner’s guide to swimming and beginner’s guide to dancing.
It’s important to try to stay in work even though you’re in pain. Research shows that people become less active and more depressed when they don’t work.
Being at work will distract you from the pain and won’t make your pain worse.
If you have a heavy job, you may need some help from colleagues. Talk to your supervisor or boss about the parts of your job that may be difficult to begin with, but stress that you want to be at work.
If you have to stay off work for a while, try to get back as soon as possible. If you’ve been off work for four to six weeks, plan with your doctor, therapist or employer how and when you can return.
You could go back to work gradually; this is called a “graded return”. For instance, you might start with one day a week and gradually increase the time you spend at work.
You could also agree changes to your job or pattern of work, if it helps – a health and safety rep or occupational health department may be useful here.
Pain experts often recommend a short course of physical therapy. This helps you to move better, relieves your pain, and makes daily tasks and activities, such as walking, going up stairs, or getting in and out of bed, easier.
Physical therapy for persistent pain can involve manipulation, stretching exercises and pain relief exercises.
It’s usually delivered by an osteopath, chiropractor or a physiotherapist. Acupuncture is also offered across the UK by some healthcare providers, including physiotherapists, especially for back pain and neck pain.
Physiotherapists can give you advice on the right type of exercise and activity. Occupational therapists can support you with environmental changes that can help you remain in work and function better at home.
If you have physical therapy, you should begin to feel the benefits after a few sessions.
Your GP may be able to refer you for physical therapy on the NHS, though in some areas physical therapy is only available privately. In some areas, there is direct access to NHS physiotherapy without the need for a GP referral.
Find physiotherapy services in your area.
Your GP can also refer you for exercise on referral classes, and some centres have specific classes for low back pain.
There’s a lot of online information if you’re living with pain.
The Pain Toolkit is a collection of helpful tips and strategies for persistent pain put together by a fellow sufferer:
This 20 minute guided meditation course from Meditainment is easy-to-follow, free and proven to help people cope with chronic pain.
It’s part of the Pathway through Pain online course which is provided by the NHS in some areas for people with persistent pain. Ask your GP or pain specialist how to access the course.