Osteoporosis : 4 Types of Exercise recommended

Here are four types of physical exercise such as people with osteoporosis may be explained Dr Tanya TM Rotikan, Sp KO, from the Faculty of medicine:

1. Walk regularly with a speed of approximately 4.5 km (4 mph) per hour for 50 minutes, 5 times a week.

2. Exercising muscle strength. Perform weight-bearing exercise with little or Dumbell exercise machine. Weight training especially emphasized to the pelvic region, thighs, back, arms, wrists, and shoulders.

3. Doing exercises to improve body balance and agility.

4. Perform back extension exercises. Exercises performed with his back arched in a sufficient degree of safety. This exercise can be done by sitting in a chair. This exercise is in contrast to dorsal flexion movement, which is to be avoided.

Exercises not to do people with osteoporosis:
1. Exercises that give shape and loading on the spine because it can lead to fractures in the spine segment. In other words, do not jump, hard impact aerobics (high impact), jogging, or running.

2. Bending forward from the waist with a curved back (spinal flexion) because it can cause damage to the vertebrae. For example, sit ups, crunches, rowing, reach your toes.

3. Sports are easily cause falls, such as gymnastics or trampoline stools. Do not practice on the floor is slippery.

4. Moving the leg to the side or cross body by using the load (abduction and adduction). Already weak hip fracture easily due to this movement Read more!

Laughter, Exercise for the Heart

Want to know the secret of a healthy heart? Maybe the doctor will write a prescription for laughs 1 x 15 minutes each day. A study shows that laughter can improve blood circulation if performed regularly will be a protector of the powerful heart disease. Do not believe?

Right! Researchers from Maryland Medical Center asked 20 healthy adults to watch scenes from two different films, a comedy film and the other war movies. As they watch, the researchers monitor the work function of their arteries. After watching a funny video, volunteer blood vessels dilated by 22 percent and narrowed 35 percent after seeing the scenes of warfare.

Widening will keep the blood flowing through blood vessels without the pain and makes the heart and arteries to contract. "It also happens when we do aerobic exercise," said Michael Miller, MD, one of the researchers.

Laughter can trigger the release of nitric oxide, are compounds that will make relaxing blood cells, "added Miller. Plus, this compound will also release endorphins, hormones that assignment to repair blood vessels. Advice from Miller, spend at least 15 minutes to really laugh every day. Read more!

Get Fit with Pilates Gymnastics

In order to get the ideal posture, usually determined by the spine are good also. This can be obtained from regular exercise. Well, gymnastics became one of the choices.

Many exercises that promise the formation of good posture. Call it Taebo and Yoga. Finally, there are also other types of sports bodies are capable of and considered to be very useful to form the body posture pilates.

In the United pilates lately become well-liked even by Hollywood celebrities. A series of artist from Uncle Sam like Madonna, Jennifer Anniston, Michelle Pfeiffer, Uma Thurman, Claire Danes, Sharon Stone also undergo this exercise,

How does this pilates exercises? Gymnastics Pilates instructor Lisa met in Tribunnews at Lisa's House @ Strikezone Level 2 Tribun Baseball-Softball Field Gate 1 Senayan, Jakarta said that Pilates exercise is an exercise method developed by Joseph Pilates in the early 20th century. This method focuses on flexibility and flexibility throughout the body.

"Exercise can improve posture less than perfect and also to correct the problems associated with spinal disorders," explained Lisa.

Lisa also menambahkanbahwa movements in gymnastics is a combination amtara pilatelis art, sports of the East with the West. At first glance, his movements look like Yoga, but different.

Movements in this sebam assisted by several tools. In every movement is accompanied by special breathing techniques in practice in every movement.

"The technique used is not breath with the abdomen or chest, but with the diaphragm, insulation between the chest and abdomen, so it will mempelancarkan circulation of blood and oxygen to the brain more quickly," he explained.

The basic movement in Pilates exercise that has existed since the 1920s is more emphasis on concentration, breathing, centering motion, motion control, precision in movement, isolation of muscle being trained, and routines.

"The core of the movement pilates exercise more muscles of the abdomen, lower back, hips and buttocks, where the muscles are trained not only the outer muscle, but also muscles in the (deep muscle) are rarely used as the focus of regular gym workout. Enablement muscle in the body will have an impact on muscle strength and better flexibility, "explained Lisa.

Mother of two children who also claimed to have a lot of celebrities who have tried the homeland of his program is. Call it Annisa Pohan, Adina Bakrie, Happy Salma, Cornelia Agatha, Cut Tari, Maudy Koesnadi, Marcella Zalianty, Titi DJ, Angelina Sondakh and several other artists.

Lisa also added that all movements in pilates looks very easy and light. But, for beginners will be very heavy indeed, considering his movement is not done repeatedly, such as movements in aerobics.

When doing Pilates, movement accuracy, combined with correct breathing pattern will make a person become the focus and and have better reflexes.

"Because not a cardio workout, pilates no sweat drain or push the heart rate. This should be done in the frequency with which trained quite often are the abdominal muscles, lower back, around the hips, and buttocks," added this veiled woman. Read more!

Yawning Is there any benefit?

Every person, even since I was in the womb, has evaporated. Most vertebrate species, even birds and fish also evaporate, or at least make a move like a yawn. However, psychological mechanisms, the purpose and significance of yawning activity is still a mystery to the experts.

Actually had quite a lot of research trying to uncover the benefits of this yawning. But research carried out Dr.Adrian G. Guggisberg and published in the journal Neuroscience & Biobehavioral Reviews mentions none of the theories that are proven.

Father of medicine Hippocrates states will evaporate out the "dirty air" and increase "good air" into the brain. In the modern view, the theory is defined as activities evaporate will increase oxygen levels in the blood and reduce carbon dioxide.

According Guggisberg, if the theory is correct, then it should be people who are exercising more often evaporate. Moreover, people with lung or heart disease are often deprived of oxygen, it turns out menguapnya same frequency with healthy people.

In a measurement of healthy people who are also known to high carbon dioxide levels, not yawn more frequently. In fact there is no research that can prove that the oxygen levels in the brain can change because of a yawn.

In other words, the research shows the best way to increase oxygen levels in the blood is to inhale more often, not yawn.

The frequency of yawning usually increases before and after waking. Feeling bored and tired also can cause us to yawn more often. Then came the hypothesis of yawning will make us more fresh.

When the researchers tried to prove through the observation of brain activity using EEG (encephalography), did not find any sense of cautious improvement in the brain or central nervous system.

Guggisberg also mentioned that the activity does not evaporate can help equalize the pressure in the ear because this function can be replaced by swallowing or chewing.

He argues it is not contagious yawning really like the theory that recently disclosed researchers from the United States. "A solitary species was also yawning, so not only humans and chimpanzees are social creatures that evaporate," he said.

Researchers from the University of Geneva, Switzerland, said yawning is a rich and complex phenomenon. Currently we are not able to uncover the mystery of yawning, but later there will be experts who can explain to us what exactly the benefits of these activities that seem trivial. Read more!