When you develop bad knees, you may think your days of working out are over. After all, most exercises involve the movement of the knees in some way.
Some of the limitations you’ll experience will depend on the reason for the bad knees. You may find you must change your workout temporarily while you recover or you may need to find permanent alternatives to your favorite workouts.
Here’s a look at the best workout for your bad knees. You’ll take the pressure off, avoid too much movement, but not do so little that you can make your injury or ailment worse. After all, your knees will still need some movement to help avoid pain and issues.
You may be surprised to see that some of these exercises involve using your knees or kneeling on them. Your suitability for some of these will certainly depend on the problem. You shouldn’t feel pain when performing these exercises.
Cardio Workouts to Fit into Your Training
Most people believe that bad knees mean no more cardio workouts. After all, running or walking can aggravate your injury or leave you in pain for hours or days afterward.
You don’t have to give up all cardio. You’ll want to do a couple of sessions a week to help ease the pain, keep your joints working, and boost your heart health. It’s all about finding alternative workouts to walking or running.
Start with swimming. One of the best workouts you can do is swimming. This is suitable for everyone, and you will burn the calories. Build your stamina up in the pool.
Worried about getting bored? You can now get waterproof MP3 players. You’ll be able to download your favorite podcasts or music and listen to them while you’re in the pool. It’s almost like you’re still running.
One of the benefits of swimming is the lack of weight you’ll feel. The water holds up you, taking the pressure off your joints. You’ll find it easier to stretch, push yourself, and move your joints around. If you don’t fancy swimming lengths, you can take up aqua aerobics, do a little weight training with float weights, and even walk up and down the pool.
When you do swim lengths, especially if you’re doing front crawl, you will burn almost the same number of calories as you would on the run. It’s sometimes easier to push yourself when swimming since you don’t feel yourself sweat. The water will help to keep you cool. Just make sure you have a water bottle, as you will sweat and become dehydrated.
If you can’t move your legs that well, put a buoy between your legs and work on your arms. When you can use your legs well, and you want to improve movement, opt for a hand float instead and kick your legs to move up and down the pool.
A major benefit of swimming is that it will work all your muscles. You will tone your arms, stomach, back, legs, and much more!
Take up rowing. How about some time on the rowing machine? This is one of the most under-utilized pieces of equipment in the gym, but it one of the best. Like swimming, rowing will work your whole body. It’s excellent for building your shoulders, upper back, and leg strength.
But doesn’t it involve some pressure on your knees? When you row properly, not at all. The pressure is on your upper body and your upper back. The idea is to pull yourself. Your knees will bend as you release forwards, but you don’t need to put the pressure on your knees to pull yourself forwards.
While you can work your thighs, you’ll find there’s no impact on your knees. This is one of the issues with running, right? Your knees just keep moving, helping to circulate the blood and improve pain in the joints.
If you do find rowing too difficult right now, then you’ll want to move onto the next cardio workout idea.
Try the cross-trainer/elliptical machine. The cross-trainer is becoming one of the most popular machines in the gym. It helps you run without putting the pressure on your knees. In fact, you won’t feel any impact at all but get the same movement. It makes the machine perfect for bad knees.
You’ll want to get a machine that uses your arms too. These machines take time to get used to them, but they’re best for getting the same movement as you would get when running.
Play around with the settings on the machine. One of the benefits against the treadmill is that you don’t have the machine pulling your feet backward for you, so there’s no need to put a hill setting. You may want a resistance setting to help improve your leg strength, which can help improve your knee health.
Switch to biking instead. If you’re struggling with the cross trainer and the rower, you’ll want to look at biking. This is something you can do both outside and inside, depending on whether you use a real bike or you invest in a machine. Both offer the same benefits, but there are some advantages to opting for a machine.
Not only is the machine indoors, but you can get one with a seat with back rest. This helps those with knee and back problems and can help to take some of the extra pressure off the knees.
You will find that most doctors recommend biking for those recovering from knee injuries. You keep your joints moving, without the impact and risk of damage. If you do feel pain, you should stop, though.
Start with a machine if you’re not sure how your knees will cope with the movement. You can then play around with the settings, building your stamina and abilities. Then you can invest in an outdoor bike to take on roads and paths.
Consider some extreme sports. Did you know that your bad knees won’t stop you from doing some extreme sports? Some of them are excellent for reducing the impact and work that your legs will need to do.
One of the best is kayaking. You’re working your arms and upper body throughout the exercise—and you will feel it in your forearms after a while! This is one of the easiest exercises to do with bad knees since you’re sitting in a kayak and letting your arms do all the work. You have absolutely no stress on your knees!
Kayaking is an excellent cardio workout. You’ll want to take some training at first for safety reasons, but you’ll soon find that you want to get out on your own and enjoy the peace that comes from this adventure sport.
Depending on the issue with your knees, you could even try out rock climbing. Again, this is something that you’ll want to get training in first. Go to the indoor centers, where you can learn all about rock climbing safety and tips. The trainers will help introduce you to the equipment that can help to take the pressure off your knees completely.
You will need to have strong arms and legs. This strength does come. If you have problems with standing on your knees, you’ll likely want to give rock climbing a miss, though. Stick to the water sports.
Take Up Yoga, Pilates, and Other Similar Exercises
Moving on from cardio, it’s time to look at yoga, Pilates, and other similar exercises. Yoga is one of the best for those with bad knees, and there are just so many to try. While you carry out the yoga exercises, you will build your muscles, stamina, and flexibility. The pressure is taken from your knees, and there is no impact on them.
Pilates is slightly more energetic. Once you’ve developed your core with yoga, you may decide that it’s time to move onto this.
One of the best things about yoga and Pilates is that you don’t need to join a gym. Get a couple of home DVD workouts, find YouTube videos, or even pull out the Wii Fit. You’ll be surprised at how these home workouts can help you.
Yoga and Pilates aren’t just good for those with bad knees. They offer a range of health and fitness benefits, including boosting the mood and reducing overall chronic pain.
Consider Circuit Training
One type of exercise that is often overlooked with bad knees is circuit training. This is mostly weight training, with a little cardio involved. The downside is a lot of the cardio is traditionally running. You can cut out the running, steppers, and other impact exercises and focus on the weight training aspect of it.
Weight training is useful for a range of reasons. It doesn’t just build strength but will help to boost the metabolism. You work on specific muscle groups, helping to increase your overall fitness. You can get a cardio effect, but you get benefits that will last for hours after your workout.
Focus on specific muscles groups each day. Your muscles will tear and become damaged during the workout. This is normal, as it’s the way the muscles then repair and build back stronger. However, if you do too much in a short space of time on the one muscle group, you can hinder the rebuilding stage. It’s best to leave a week between each muscle group.
Spend one day working on your arms and then the next day working on your back. Work on your legs on the third day and your shoulders or chest on the fourth. Your fifth day of exercise is then on one of the cardio workouts that we’ve already mentioned.
Here are a few exercises to help get you started for your bad knees:
Straight-leg calf stretches. Start with the straight-leg calf stretch, which as it sounds will work on your calf muscles. When your calf muscles are stronger, they can take some extra weight when you stand. This can help to prevent some of the pressure on your knee joints.
Place the left foot a couple of feet away from a wall and then step back onto the right foot. Stretch the leg, keeping your right heel on the ground. You can then place your hands on the wall for some support, keeping your hands about shoulder height.
Push the right heel and keep your right knee straight. Hold this position for 30-60 seconds and then switch to the other side.
You only need to do two or three sets of this exercise. It will help to stretch out your knee joint, improving circulation. This is a good warming up and cooling down exercise when you’re doing any other type of exercise.
You can do something similar for your hamstring. Sit back on the back foot, keeping the front leg straight. Lean forward to pull slightly on the back of the hamstring.
Do your daily squats. Squats are one of the best types of exercises you can do for your overall health. The squats will build on your thigh and butt strength, helping to pull some of the pressure off your knees when you stand. You will also keep the knee joints moving, improving circulation and health.
Start with your feet shoulder-width apart and toes pointing forward. Bend the knees, not allowing the knees to go over the toes. You want to keep the back straight and sit as if you were going to a chair. If you are worried about falling backward, you can use a chair to you and have your butt touch the chair before you stand back up.
If you want to add a slight extra move to this, get a resistance band that you can put on your knees and turn your toes out. Press your knees outwards when you squat to work on the outside of your thighs more.
Alternatively, you can move onto the one-legged squats. Stand on one leg and squat down as you would on two. Keep your raised leg out in front of you, making it easier to put it down if you lose your balance. Do 15 on each side before you take your break.
When doing either type of squat, you’ll need to do 15 repetitions with a 30-60 second break. Then do another two sets of 15 squats.
Leg lifts are worth the core effort. It’s time to build on your core. Don’t do all the crunches and sit ups just yet. Opt for leg lifts instead.
Lay on your back, with your hands tucked just under your hips. Raise your legs together, so they are just off the ground and then raise them to the ceiling. The bottom part of your feet should face the ceiling, with a 90-degree bend at your hips. Lower the legs, so they’re just an inch off the floor and then repeat.
Do 10 reps with a 30-60 second break, and then do two sets of the exercise.
You can also roll onto your side and do single leg raises. Use your upper hand for support in front of you with your lower hand under your head to keep your spine aligned. Keep your upper foot flexed and raise a couple of feet off the floor and then lower to just a couple of inches off.
It’s also possible to work the lower leg, offering some support to your inner thigh. You won’t get the leg off the floor as high as the upper leg, but it’s worth trying.
Make your double leg raises slightly harder by adding in scissor or butterfly kicks. With your legs, a couple of inches off the floor, open your legs out and then back in. Do as many reps as you can, aiming for at least 10. Butterfly kicks go the opposite way to scissor kicks. One leg will move up to the ceiling, and then you lower it to an inch off the ground and raise the second leg to the ceiling.
You Can Still Work Your Body
Having bad knees doesn’t mean you can’t do anything anymore. While some exercises will be off limits, they’re not all. With the workout ideas above, you have a five day a week workout to follow. It’s time to get your fitness levels back, find new exercises that you enjoy, and improve your lifestyle and knee health.
Personal Growth Leads to Healthy Relationships, But Where to Focus?
We often get the bug to take a course or get our life together. But the choices are endless and it can be hard to decide which activity or course would be best for us. This article is about putting your self to the wellness challenge. Recognizing where we are out of balance and focusing on that area will create a higher degree of wellness. And naturally, the more balanced we are personally, the better our relationships will be.
The challenge involves looking at four general areas of your life and rating how balanced your life is at this time. Caution: Examining your life in this way could lead to change! We start with the most obvious:
The Physical Self: Naturally, this involves looking at how you treat your body. Without a well nourished, rested, exercised, oxygenated body, you won’t have the energy to fully participate in your relationships. You’ve all experienced this when you’ve been sick. Not attending to this aspect of self is a way of saying, “I am not important.” Relationships require physical energy. Do you need to create more physical activity in your life?
The Emotional Self: This involves the concept of emotional intelligence or how well you handle your emotions. Are you able to access and acknowledge emotion? Have you developed the skills necessary to share feelings appropriately to create intimacy? Or do you repress uncomfortable feelings with addictive or compulsive behaviors? According to the current expert on Emotional Intelligence, Dr. Daniel Goleman, we can increase our emotional intelligence skills at any point in our lives. Only with a high degree of emotional skills can we ever hope to achieve great relationships. Do you need help in identifying and expressing feelings?
The Mental Self: This aspect of self involves paying attention to our mental needs. Like the physical self, the mind requires different things at different times. Sometimes it requires stimulation, at other times calming. Many people don’t realize they have the power to slow the mind down and to take control of their mood. Instead, they just let their mind run wild. Do you need to learn meditation, tai chi or self-hypnosis?
The Spiritual Self: In my experience with people, this aspect of self is often feared and misunderstood. Many people have shared with me that they have no spiritual beliefs, believing that because they are not practicing a religion that they are not spiritual. I explain there is a difference. And when I ask if they believe in something bigger then themselves, they always say yes. When we explore that further, they find they have more spiritual beliefs then they realized. How well do you nurture your spiritual self? How connected are you to purpose and meaning in your life? How open are you to receiving information about these things?
While all aspects of self are intertwined with one another, they are all as important as each other. Equal energy needs to be applied to each aspect to create balance. Each is critically important to the whole. Most of us favor development in some areas leaving the other areas weak and underdeveloped. As you look at your lifestyle in these respects, I’m sure it’s clear where you might be out of balance. After that, it’s about deciding to make a change. Both you and your relationships will benefit.
Brighten Up Your Brunch Menu
Waking up early is hardly anyone’s favorite thing to do, especially on the weekends. Instead of planning an elaborate menu for brunch with family and friends, keep your plans simple and hit that snooze button. Transform a favorite recipe with new, inspired ingredients instead of traditional brunch fare.
Try putting a twist on a classic breakfast by opting for Maple Leaf Farms Duck Bacon instead of pork bacon. It’s thick-cut, ready to cook and perfect for pairing with eggs, pastries or fruit. With a hearty taste and texture and 57 percent less fat than traditional pork bacon, duck bacon can satisfy hungry, waiting guests and give them a tasty start to their weekend.
This brunch recipe for Duck Bacon and Brie Cheese Stuffed French Toast can be thrown together in an instant with mouthwatering ingredients. The addition of duck bacon adds a unique flavor and wow-factor that can leave guests asking for more.
Find more brunch recipes and information about cooking with duck at mapleleaffarms.com.
Duck Bacon and Brie Cheese Stuffed French Toast
Recipe courtesy of Chef Ben Vaughn on behalf of Maple Leaf Farms
Prep time: 10 minutes
Cook time: 20 minutes
Butter, for coating pan
4 large eggs
dash of salt
2 tablespoons sugar
1/2 cup milk
1/2 teaspoon vanilla extract
1 ounce bourbon
8 slices day-old sourdough bread
8 ounces Brie cheese
12 slices Maple Leaf Farms Duck Bacon, cooked crispy
8 tablespoons melted butter, for topping
maple syrup, for topping
powdered sugar, for topping
Heat oven to 375 F. Butter baking sheet well.
In small bowl, beat eggs with salt, sugar, milk, vanilla and bourbon. Pour into flat-bottomed dish.
Submerge all bread slices in dish to soak up some of egg mixture. Work in batches, if necessary. Turn with spatula and soak other side. Do not soak too long or bread will be too saturated and difficult to handle. Gently transfer four soaked bread slices to prepared baking sheet.
Place 2 ounces cheese on each slice. Add three slices crispy bacon on top of each cheese portion.
Top with another soaked bread slice. Press filled bread together firmly.
Place baking sheet in oven; bake 15-20 minutes, turning after 8-10 minutes to brown both sides.
Serve immediately with melted butter, maple syrup and powdered sugar.
Source: Maple Leaf Farms
Easy Pha-Max Wheatgrass Celebrates a Decade of Wellness and Success
From influencing the Philippines’ wellness landscape to making a difference to the lives of Filipino families, Easy Pha-max Wheatgrass continues to grow by leaps and bounds and remains to be a sought- after superfood stalwart in the country.
Founded in 2007 by Malaysian businessman Edward Ling, Wheatgrass CAN International (WCI) started with a modest beginning. Little did he know that in humble confines of a rented apartment in Dian, Makati will be the birthplace of a wellness brand that’s synonymous with vigor and vitality. As the country’s largest distributor of wheatgrass products with cleansing, alkalizing, and nourishing benefits, Easy Pha-Max Wheatgrass is now considered a household name and continuously making waves in the country for over ten years.
That’s why Easy-Phamax Wheatgrass’ lifestyle-centric campaigns talk about relatable real-life situations that get to the heart of the consumers. “Sickness leads to bankruptcy, emotional pain, and ultimately suffering of the whole family. By riding on different monthly health awareness events and strategies that enhance product knowledge about wheatgrass, consumers were able to develop a serious desire to lead a healthy and active lifestyle over time. Through our consistent marketing efforts, consumers of Easy Pha-Max Wheatgrass were able to discover its one of a kind health benefits, which all play a big part for the overall prevention strategy that could positively impact their future,” said Wheatgrass C.A.N. International President and CEO Edward Ling.
Because of our fast-paced, harried lifestyle, eating healthily is almost next to none. More often than not, vegetables are absent or inadequate in family meals thus the need for supplementation. And since one sachet of Easy Pha-max Wheatgrass is equivalent to 10 kilos of vegetables, the “No veggie, No problem” slogan strongly appealed to individuals who deviate from vegetables in their diet. Each sachet is not only loaded with nutrients, its patented Indoor Organic Cultivation (IOAC) process is an assurance of the product’s safety and purity that’s guaranteed free from bacteria, mold, and chemicals. Additionally, its organic fertilizer that allows roots to grow and spread even in the absence of soil that contains the cancer-fighting abscisic acid is what makes Easy Pha-Max Wheatgrass a powerful concoction.
The Father of Wellness, Edward Ling adds “Wheatgrass is all-natural and has a unique property of nourishing the blood. Another factor that brings the product to the consciousness of the consumers is the wheatgrass’ chlorophyll content, which is considered the “green blood” of the plants that helps to sweep out toxins and heavy metals in the body. Well-nourished blood means optimum cell regeneration, which makes oxygen and nutrients get to travel around the body freely. In addition, healthy blood flow is the foundation of good health and one of the secrets of long life, so paying attention to our blood health should be a serious goal. “
The brand has been synonymous with the longest-running brand ambassador, sportscaster and fitness advocate Dyan Castillejo who truly remains to be one of the most influential personalities of all time. Her admirable physique, active lifestyle, and wellness advocacies encapsulate Wheatgrass C.A.N.’s mission of changing lives with optimum health as the beginning. “With the goal of reaching out to the next generation, fifteen-year-old Matthew Castilejo-Garcia joins her mom Dyan as one of the lead ambassadors of the brand. Now overtaking the world through tennis, Matthew’s burning passion for sports and wellness makes him the perfect fit to launch our products to the young consumers,” added Ling.
To welcome the year with a bang, Easy Pha-Max Wheatgrass recently celebrated its decade of success and long-standing market leadership at the Manila Polo Club. Industry leaders, ambassadors, partners, colleagues, and supporters gathered for a night of revelry and thanksgiving with the freshest update of what’s more to come. With its people, the main asset of the company, its top sales managers and leaders like Vice President, Head of Corporate and Consumer Health Jansen Calayag Senior Manager and Head of Marketing Corporate and Consumer Health Armi Montano were recognized for their hard work, dedication, and commitment during this event. A strong advocate of preventive health, Wheatgrass C.A.N. International’s head and shoulders above success are merited to its hard-working team who share a passionate goal of transforming lives. Its empowered and talented wellness consultants, administrative department, sales and marketing team who work behind the scenes are considered the company’s greatest asset in reaching the vision of a lifetime of health and wellness.
Easy Pha-max Wheatgrass comes in original, honey, and lemon flavors and available in all Mercury Drugstores, S&R, Watsons, and other leading supermarkets nationwide. For order and inquiries, contact Customer Service Hotline at (02) 8901111 or 09055757799 and follow social media pages: Wheatgrass C.A.N on Facebook and ilovewheatgrass on Instagram and Twitter.
One-of-a-Kind Gift Ideas You Can Use this Valentine’s Day
Valentine’s Day is coming up, which means you’ll have to start looking for a gift soon. Let Globe myBusiness, the micro, small, and medium enterprise arm of Globe Telecom, introduce you to some great ideas which you can use to wow your significant other.
This year, make Valentine’s Day one to remember when you treat your partner to:
A perfect combination
Those “His” and “Hers” items you find in department stores may seem cheesy to some, but there are more than a few products that are actually quite witty and useful, while at the same time very sweet. With a range that goes from pillows to towels to jewelry to clothing, there are more than a few ways to express your love!
A personalized keepsake
What could be more special than a gift that’s made for your partner alone? Personalized items have become such a hit that you’ll be sure to find names or initials on a multitude of items in just about any mall or shopping center. Make him or her feel one of a kind with something that’s undoubtedly theirs – just like you!
A handmade project
Nothing says “you mean a lot to me” like something you created with your own hands. This kind of gift adds the benefits of something personalized as well: not only is it unique, but it’s tailor-fit to what your partner needs and guaranteed to be useful and appreciated. Most of all, it shows you not only know your partner very well, but also care about what he or she needs.
A gift that keeps on giving
Who says gifts can only be useful once? For the practical partner, even the most unusual “gift” can be romantic if it can be utilized for long. Splurge on something your partner needs around the house, or get them something they’ve always wanted. Not only will they be very grateful, they’ll also be sure to remember you each time they use it.
A delicious feast
Who doesn’t love to eat? Valentine’s Day counts as the ultimate date night. Turn the date itself into a gift by going somewhere extra special. Binge on delicious food, share bites and stories, and most of all relish the calm and romantic ambience that only a very good restaurant has to offer.
A little something for the Earth as well
All kinds of love can be (and are!) celebrated on Valentine’s Day, so extend your care to all the people who matter to both of you. Make sure you show your love for family and friends as well, and while you’re at it, why not give a little something to the Mother we all love, our own planet? You can even turn this into a project you and your partner work together on — because why not?
An experience to remember
It’s one thing to get your partner an object, but it’s a whole other thing to get him or her an experience. Do something you’ve never done as your relationship takes to new heights, and get to know each other better as you’re thrown into all kind of situations or adventures.
A chance to learn something new
If you’re a business owner and you don’t always have time outside of work, yet neither you nor your partner would pass up the chance to discover new things, why don’t you check out a workshop or activity you’ve never tried before? More than just the introduction to what could be a new hobby, it would also be a great bonding opportunity for you two.
Valentine’s Day should be a special occasion simply because it’s there for you to celebrate the most special people. Don’t let it go to waste by giving your partner exactly what he or she deserves — the best!
Globe myBusiness provides digital solutions to local entrepreneurs to help them grow their business. Follow Globe myBusiness’ Facebook Page at https://www.facebook.com/globemybusiness/ and check out our wonderful surprises for Valentine’s Day!
CEBU WEATHER FORECAST: Feb 24, 2018 | Valid 6:00AM Today to 6:00AM Tomorrow
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