20/11/2018

Common Injuries in Fitness and How to Prevent Them

The present-day fitness craze is bigger than it has ever been, with so much focus on looking good and living well. There are many activities that a person can enjoy to stay active, but the opportunities provided by a gym make it an obvious choice for people looking to take good care of themselves.
There are many benefits of going to the gym, including:

    A healthier lifestyle.
    A more aesthetically pleasing appearance.
    A greater sense of self-confidence and self-worth.

Most people are well aware of the benefits of a healthy lifestyle and going to a gym on a regular basis. There are, however, many reasons why a person may not want to join a gym or go regularly. Some people lack the time to fit gym visits around work and their personal life. There will be people who are self-conscious and don’t like the idea of working out around other people. Also, there may not be a suitable gym in close proximity to the person. These are all reasons why creating a home gym can be of benefit.
Home Gym
With a home gym, you don’t have to pay a monthly membership, you can work out whenever you get spare time, you don’t need to worry about other people, and there is never going to be a queue for certain equipment. When it comes to being fully focused on getting healthier and being active, installing a home gym is the ideal solution for many people.
There are a number of things that you must consider when creating the ultimate home gym, and the following points will be of interest.
Research the equipment that is best for you
There is no shortage of gym equipment on offer, with weights and cardio machines offering the chance for the best overall workout. If you have a particular goal in mind, certain workouts or techniques will be better for you, and your home gym should be based on what you want to achieve.
Sound-proof the room
Working out can be noisy, particularly if you like music playing when you are exercising. To minimize the impact on other people in your home, or your neighbors, you should consider sound-proofing your home gym.

Give yourself privacy
If you are opting for a home gym because you are self-conscious, you want to maintain your privacy. Having windows in the room is a good idea as this will allow fresh air to come in, but you also want the option to prevent people from looking in when you are working out. Installing window shutters gives you the flexibility that you need, and with waterproof window shutters, you can opt for a stylish look that will also be hygienic, no matter how sweaty your exercise regime becomes.
Install mirrors
While it seems as though mirrors are placed in gyms to allow vain people to watch themselves while they work out, there are practical reasons for the use of so many reflective surfaces in a workout area. The most important reason is that with mirrors, you can watch yourself and ensure that you have the correct form.
Some exercises or workout routines could cause you serious injury if you carry them out incorrectly. When you have a mirror in place, you can study your performance, which will help you to act in the correct manner, ensuring that you make the most out of every workout.
There is also a safety element in installing mirrors in a gym. Some people choose to work out while listening to music, which means that they may not hear people or something happening. With mirrors in place, gym enthusiasts can see behind them and all around the room, creating a safer environment.
Have some storage space

Anyone who has ever gone to the gym knows how much equipment you need around when working out. You need a towel to dry off equipment and to remove sweat from your face, you need water to keep you hydrated, and you may have items such as a notepad and pen to record your workout, or any number of electronic gadgets. It makes sense to have a storage area in your home gym so that you can keep all these items in one place. This storage facility will ensure that you never forget these items, but they will also enhance the safety of your gym, removing trip hazards from around the room.
Creating a home gym is the ideal way for many people to be active and create the look and lifestyle that they crave.

Tacfit Commando is a strategic fitness program designed by Scott Sonnon, a renowned fitness instructor and martial arts specialist. This program does more than help you improve your appearance. It goes beyond helping you lose weight. Its main objective is to enhance an individual’s physical flexibility, strength, speed, and toughness.
Tacfit Commando
What Does it Entail?

It is a tactical program whose workouts are similar to what the Scott Sonnon applies when training special operations soldiers from different parts of the globe. Tacfit Commando is used by several security units including the Israeli Defense Forces, UK soldiers, U.S. navy and military, and counter-terrorism officers. The workouts focus on ability and performance as opposed to weight loss and muscle development. This makes the program stand out from the other fitness strategies.
Another aspect that makes this program unique is that you do not need any fitness equipment or a gym to carry out the workouts. It focuses on body weight exercises. They can be done anywhere including your garage, living room or bedroom. All you need is about half an hour or less to complete the workouts. There are four intensity levels to choose from depending on your ability including:

These intensity levels are designed to accommodate various physical capabilities. You can customize the workouts to suit your specific requirements.
You also get some dietary advice to ensure you get the nutrients your body needs to engage in the workouts. The program features illustrations that will guide you through the various workouts.
Target Audience

This tactical program is a great choice for busy individuals who cannot find the time to attend gym sessions. It also works well for stay-at-home moms who want to maintain their fitness in spite of busy household schedules. If you cannot afford a personal trainer or gym membership, this program is designed for you.
What to Expect

When you first start using the program, you will select workouts that match your fitness level. You will then follow a day-by-day workout routine. Beginners start with simple levels and progress to the more complicated ones as your physical ability improves.
Tacfit Commando comes with video lessons to help you through the training process. You also get a pdf guide to supplement the videos. You can access the program through your smartphone, laptop or tablet. This allows you to perform the workouts from any location.
The exercises included in this program are designed to help you attain a higher physical fitness level and develop a wide range of abilities. This program is appropriate for those who want to focus on improving their physical endurance, strength, and speed. The extra benefits of the workouts include lean muscle development and weight loss. The exercises will not bulk you up but will make your muscles firmer. Scott Sonnon focuses on offering quality and not quantity workouts. You will also learn how to breathe properly during workouts to control tension.
Tacfit Commando demonstrates that it is possible to attain physical fitness without attending gym sessions or training for several hours each day. The workouts included in this program bring out the solider in participants and help you reach greater physical heights.


Of the 34 million Americans who are older than 65, over two million are currently suffering from depression. Seniors aged 65 and older also account for 20 percent of all suicide deaths, despite making up just 13 percent of the total U.S. population.
Aging Parent
As you can see, depression among seniors is a serious issue. Unfortunately, it’s also one that many people don’t know how to recognize.
Read on to learn how you can spot depression in an older friend, parent, or loved one and get them the help they need to recover.
1. Know the Signs

First things first, you need to be able to recognize the symptoms of depression. Some common signs to be on the lookout for include:

If your parent or loved starts exhibiting these symptoms — especially if they seem to come out of nowhere — there’s a good chance that they may be feeling depressed.
2. Know the Difference Between Depression and Dementia

When they notice memory changes in an older adult, many people automatically assume that person is exhibiting early signs of dementia. This might not necessarily be the case, though.
As mentioned above, memory loss and speech and movement difficulties can also be signs of depression in the elderly.
Depression and dementia share a number of symptoms. Because of this, it’s important to know the difference between the two conditions so that you can help your loved one get the right kind of care.
Some of the primary differences between depression and dementia in seniors are explained below:

    Mental decline occurs rapidly in cases of depression, whereas it happens slowly in people with dementia
    People with depression may have difficulty concentrating, while those with dementia may have short-term memory loss
    Depressed seniors may speak or move more slowly, but they’ll still have control; in people with dementia, their writing, motor, and speaking skills are actually impaired
    Seniors with depression are usually aware of and concerned about their memory problems, but people with dementia usually do not notice these changes

If you notice a decline in cognitive function in your parent or loved one, whether you think it’s caused by depression or dementia, you need to seek medical treatment right away.
The sooner you take action, the sooner your loved one can get the treatment they need to improve their condition and overall quality of life.
3. Don’t Be Dismissive

Sometimes, when you notice that your parent or loved one is struggling, it’s tempting to look the other way and pretend nothing is wrong. This isn’t doing them any favors, though.
If a senior begins exhibiting signs of depression, or even tells you that they’re feeling depressed, take them seriously. Trying to brush off their struggles as being “all in their head” may discourage them from seeking the help they need to feel better.
At the same time, it’s also important to make sure you don’t go overboard in trying to help them. Being overbearing or expressing too much concern may actually make someone who’s suffering from depression feel worse or like they’re causing problems for you.
Instead of going overboard trying to help out, let your loved one know you’re there for them. Continue to encourage them to seek help and do things on their own, and don’t forget to praise them for their efforts.
4. Help Them Stay Active

Physical activity is essential for older individuals, both for their physical and mental health.
Regular exercise not only strengthens the muscles and bones to prevent injury, but it can also empower seniors and remind them that they’re still capable of doing difficult things even though they’re getting older.
Encourage the senior in your life to go for walks and resistance train. They may also want to consider signing up for classes like yoga, water aerobics, or tai chi.
These kinds of classes serve two purposes. First, they help older adults stay active and maintain their physical and mental health. Second, they will help your loved one get to know other seniors with similar interests.
This second benefit is especially important for seniors who live alone and are more prone to feeling depressed or isolated.
5. Consider Home Care or an Alert System

For seniors who live alone, it’s important that they have people checking in on them regularly. If they have the budget, hiring a full-time home care aid can give them someone to talk to on a daily basis. The aid can also help them with chores like grocery shopping or laundry that may be difficult.
If home care isn’t in your loved one’s budget, or if they’re simply not interested, a medical alert system is another good option.
Medical alert systems don’t just prevent break-ins. Many of them are equipped with a special medical reminder function. This allows someone to call and check in with the user on a daily basis to make sure they’re okay and remind them to take their medications.
This kind of feature is especially important for people who are taking antidepressants or other drugs that must be taken on a consistent basis to be effective.
Final Thoughts
Keep a close eye on the senior citizens in your life. If you notice they may be exhibiting signs of depression, it’s important for you to be proactive and take appropriate steps to help them stay safe. Be involved (but not overbearing), encourage them to exercise, and recruit outside help so that they don’t feel isolated.
It’s always hard to deal with the fact that someone close to you is depressed. But, they need you to be strong to help them feel better. Keep these tips in mind, and you’ll have an easier helping your loved one get through this difficult time.

As you should already be aware, your feet are a vital component of everyday life. Without fully function and fully healthy feet, it would be impossible to hold down a good job or complete many of life’s basic tasks. In fact, you’d probably find it difficult to get around and might even be confined to a wheelchair. This is something that nobody wants in their foreseeable future. So, what can you do to ensure your feet remain healthy and strong? The answer is very simple. Follow the tips below and you’ll have little to no trouble keeping your feet in immaculate shape.
Never Buy Secondhand Footwear


Regardless, if you are on a budget and in dire need of a new pair of shoes, it is never a good idea to invest in used footwear. Especially if you already have common feet issues like plantar fasciitis and heel spur. In this case, it should be your best interest to get proper shoes for plantar fasciitis and heel pain. The only time secondhand footwear would be acceptable is if the shoes are brand new and have never been worn. Once someone wears a pair of shoes for several weeks or months, the insoles and other components will tend to replicate the feet. For instance, your weight presses down on the insole and over time, it will create a permanent indention that replicates the sole of your feet. The shoes will no longer be suitable for anyone else.
Pamper Your Feet

Washing and cleaning are necessities. This is true for all parts of your body, including your hands, hair, and feet. Unfortunately, a lot of people neglect their feet, since they’re so difficult to reach in the shower. This will ultimately lead to problems in the future. To ensure that your feet remain healthy, you’ll want to step up your hygienic practices. Every time you jump in the shower, you should wash your feet with soap and water. Subsequently, it is vital to make sure that your feet are dried thoroughly. Fungus craves moisture! If you slip your feet into socks and shoes while wet, you’ll be at a higher risk of developing athlete’s foot and toenail fungus.
Finally, be sure to keep your nails trimmed. This will help you avoid scratches and bloody toes.
Massage The Feet Regularly

Wouldn’t you absolutely love a nice foot massage? You’re not the only one. The good news is that there is plenty of justification for paying for a foot massage. Pampering yourself is one reason and keep your feet strong and healthy is another. Getting frequent foot massages can be very beneficial and helpful for keeping your feet in good health. This is the case because foot massages can increase blood flow to the feet, promote faster healing and diminish scar tissue.
For maximum impact, you should make sure that your feet are massaged with essential oils. Some of these oils possess powerful anti-inflammatory properties. Therefore, you’ll reap the benefits of the oil and the massage. And of course, the massage will feel outstanding as well.
Obtain Sufficient Vitamins And Minerals

Certain vitamins and minerals are pertinent for healthy feet. One of the most important is calcium. According to the American Orthopedic Foot & Ankle Society, the average American should acquire at least 1,000 milligrams of calcium per day. Pregnant women should obtain a minimum of 1,300 milligrams. Calcium plays a vital role in keeping your bones strong! Eating dairy products, such as cheese and yogurt, is one of the easiest ways to acquire more calcium. If you cannot get a sufficient amount of calcium from your diet, you may want to consider taking supplements.
Vitamin D is also a good addition to your diet. This vital vitamin can help the body absorb calcium more efficiently. Again, the AOFAS recommends that each consumer acquires at least 400 to 1,000 IU of Vitamin D each and every day. Vitamin D supplements are available. Just remember to speak with your primary physician before adding a supplement to your daily intake.
Eating The Right Foods


Most people are aware of the basics of keeping their feet healthy. They understand that wearing the right shoes, washing regularly and getting their nails trimmed will be enormously important. However, many people fail to realize that proper nutrition is just as important as the aforementioned tasks. If you do not eat the right foods, you’re going to experience a wealth of problems and many will directly impact your feet and toes. Certain foods can undeniably help to promote healthy feet.
Make sure you consume plenty of cherries, spinach, nuts, and salmon. Not only as these foods downright delicious, but they also contain nutrients that will keep your feet strong and healthy. Simultaneously, you should do your best to eat healthy and maintain a healthy weight. Excess weight can place a greater amount of pressure on your joints, legs, and feet. Keep yourself fit and thin and your feet will remain strong as well.
Choosing The Best Socks

When it comes to keeping your feet healthy and strong, socks are without a doubt one of the most important factors that you need to consider, besides shoes. If you like to keep active and go for daily hikes or runs, you probably oftentimes find your feet sweating. Cotton-only socks and moisture do not go together very well, as they tend to run the feet and cause blisters. Choose a sock that was specifically designed for wicking away moisture and reducing friction. Merlion wool, nylon, polypropylene, and polyethylene are excellent materials for the feet and, oftentimes preferred by many athletes.
Practice Yoga Poses To Increase Foot Posture

Do you remember when you were little and your mother used to say, “Don’t slouch and sit up straight”? This is because she did not want you to adapt to bad posturing practices that could lead to back and spine problems down the line. Well, the same thing can be said for your feet. If you are not walking or standing with the appropriate posture, you will develop bad habits that will lead to major foot damage.
However, partaking in certain yoga exercises and practices several times a week not only increases foot strength and flexibility, but also can help correct those bad posturing habits that you have adapted to over the years.
Conclusion

Making the wrong lifestyle choices can take a toll on your health and it can be detrimental to your feet. With this in mind, it is pertinent to make sure you go above and beyond to keep your feet in immaculate condition. Treat them with kindness and care. Give your feet and toes a little tender love and care. They’ll reward you by keeping your mobile and always ready to go. Just remember to wash regularly and eat healthy. This will go a long way towards keeping your feet in perfect condition!

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