Exercising is not a one-day affair. It is like a process, it has to happen every day. Exercising in high temperatures is way too tasking. Primarily it sweats a lot more than usual, while our body systems aren’t that prepared to take the heat. Furthermore, to help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate.

On the contrary, it is nature’s prerogative to make one sweat and burn. Sweating naturally is the body’s way of controlling its temperature. Take it as a blessing.

Some athletes stay fit throughout the year, due to a disciplined routine. That makes them adapt to exercising in the heat and high humidity. Why is it a blessing in disguise? Running, walking or basic jogging in humid temperatures takes a lot of effort. Which means you tend to ‘burn’ more than you do in usual days.

The bane – sweating in high humidity can affect our body adversely if we aren’t prepared physically one gets dehydrated very easily. Our body loses essential electrolytes. Scientifically talking, our VO2 max or the ability to use oxygen to create energy withers easily. Dehydration furthers the reduction of VO2 max, hence creating an electrolyte imbalance. Our body gets more prone to heat strokes, where the core body temperature can shoot to fatal levels. Heatstroke is the most serious heat-related illness where the body temperature might rise upto 105°F or higher within 10 to 15 minutes.

In case you suspect heatstroke look for these common symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Disoriented 
  • Seizures
  • Unconsciousness

 

It is advised to maintain discipline in exercise routine plan throughout the year. Our body can acclimatize itself to certain atmospheric temperature in no time. People who do exercise regularly, feel a significant rise in the endurance levels. This happens only when you respond well to exercising in humid weather and in that case while you work out, be careful of certain things.

Don’t rush to be super fit. Remember, it is not a one-day affair. It is a process.
Each drop-in ocean is essential.

  • Go for easy-pace work-out
  • Give your body the time it needs to adapt and acclimatize
  • Monitor your vitals 
  • Pay close attention to how your body responds to humidity while exercising
  • Look for signs of heat exhaustion/dehydration such as 
  • Heavy sweating
  • Muscle cramps
  • Fatigue/weakness
  • Dizziness/giddiness
  • Nausea or vomiting.
  • Wear comfortable clothing while exercising. Easy-Breathable cotton is a good option, as it allows sweat to dry quickly.
  • Don’t work-out in the Sun mostly peak hours(12pm-4pm) 
  • Replace electrolytes and fluids by staying hydrated
  • Opt for natural electrolytes like fresh coconut water, fresh-pressed watermelon juice, probiotic drinks, etc. Watch out for allergies to dairy
  • Maintain a healthy diet, consult a Dietitian for the same
  • Consume more of cucumbers, strawberries, scallions, mangoes, turnips, oranges, wheatgrass, bananas, sour foods, etc. 

 

As tempting as the humid weather sounds to burn calories more than usual, working out in such conditions requires experienced supervision. Muscle training should be done under the guidance of an experienced Physiotherapist to prevent injuries and health-related disorders.

Happy Monsoon Happy exercising!

Dr. Snigdha Sharma (P.T.)

We often think that eating whatever we may like and then burning it in the form of exercise or movement is good for health. However, experts disagree. Your diet can be more important than exercising. When it comes to eating the right things pre and post workout, a lot of us may not be able to maintain optimal standards. There are certain nutrients that are required before you burn it out at the gym and some which your body needs after you have burnt the calories. Here we take a look at what foods are ideal before and after you work out.

PRE-WORKOUT FOOD

Carbs

Cards provide your body with the right fuel to exercise. They are the energy-providing nutrients which break down in your body into glucose. It then enters our muscle cells and helps us exercise for longer. Simple carbs are better as they get digested quickly. If you don’t have enough energy, you may be tempted to quit your workout before you should. The rich source of carbs are bananas, fruit smoothies, dried fruits, oats, a light sandwich or toast. If you are looking for a perfect pre- workout drink which consists of carbohydrates- Use a banana smoothie, But make sure you drink 2 hours before workout.You need carbohydrate only if you are exercising more than an hour.

Proteins

Proteins are the building blocks of your body and during exercise, your muscle fibers are more prone to tearing. For them to heal and get stronger, proteins are required. They are a must for those who want to build muscles.

The good source of proteins are Eggs, nuts, soy milk. If you consume protein post workout- I. e within 2 hours post workout, it helps in muscle recovery and it also helps in building muscle. Example: 1 glass of milk plus 8-10 almonds.

Water

Water is essential if you want to sweat it out at the gym. Make sure that you are consuming a proper amount of water even before thinking about heading for your exercise session. You are at a high risk of dehydration during exercising if you are not properly hydrated. One way to check your level of hydration is by looking at the color of your pee. To know what your ideal intake of water should be, you can simply use a formula. First, check your weight in kilograms. Now, divide the number that you get by 30. The answer that you get will be your ideal intake of water in liters. For example, your weight is 80 kilos., multiply –  80 by 30. the ideal intake of water for your body is 2.66 liters. Coconut water is great for hydration.

POST-WORKOUT FOODS

Have something healthy as soon as possible, it’s a thumb rule: Grab something healthy as quickly as your workout is over. This is because of a variety of reasons. When you work out, your body needs to replenish the glycogen that was used up in your exercise. Have a snack within half an hour of your work out. For this reason, it’s recommended that you consume a combination of carbs and protein. In fact, it’s believed that the delay of carb consumption by as little as two hours after a workout may lead to as much as 50% lower rates of glycogen synthesis. For carbs have Sweet potatoes, Chocolate milk, Rice, Oatmeal and leafy green vegetables. And for proteins take Eggs, yogurt, Cottage cheese, paneer, almonds, Chicken. Also, you may take good fats from Avocado, Nuts, and dried fruits.

Boards outside a physiotherapy department or clinic frequently read, “Adding life to years”. Irony is, physical therapists themselves often work long hours, feeling both physically and emotionally drained out by the end of the day. Be it trying to get a patient to do just 1 more set of exercise which is important for him, or making sure another patient does not give up on his desire to walk after the accident, the least they care about throughout the day is their own wellness!

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Physiotherapy is not so uncommon as it used to be in earlier days. It’s good to see that more and more people are trusting physiotherapy for treatment but still, there’s a lot of myths out there which need to be cured before they spread in our society. Let’s take them one by one

  1. Physiotherapy is painful- Generally, physiotherapy does not hurt although initially the stretches and exercises may cause slight discomfort; this is primarily due to the fact that the body is not used to such movement; as the body adjust and adapts it will be less painful. Physiotherapists take great care not to cause pain and are committed to the relief and control of pain. Also, the exercises create a slight discomfort within muscles due to stored carbohydrate being used for fuel more rapidly than created, producing lactic acid
  2. I can do physical therapy myself- Your participation is a must, no doubt in that, but every patient still needs the expert care and guidance of a licensed physical therapist. Your therapist will use specialized education, clinical expertise to evaluate your needs and make a diagnosis before creating an individualized plan of care
  3. Physiotherapy treats only muscles Physiotherapy is helpful in conditions like vestibula rehabilitation, paralysis, chronic pain, pelvic floor rehabilitation, cardiopulmonary conditions such as chronic obstructive pulmonary disease, cystic fibrosis, post-myocardial infarction.Musculoskeletal dysfunction such as back pain, rotator cuff tears, and temporomandibular joint disorders. Neurological conditions such as stroke, spinal cord injuries, vestibular dysfunction, and traumatic brain injuries. Pediatric conditions such as developmental delays, cerebral palsy, and muscular dystrophy. Sports-related injuries, such as concussion and tennis elbow. Women’s health and pelvic floor dysfunction, such as urinary incontinence and lymphedema. The list goes on and on. Clearly, physiotherapy does not treat only muscles
  4. Physiotherapy is expensive Since Physiotherapy is helpful in so many areas, it really depends on how it is helping you. Logically, it won’t be correct to say that Physiotherapy is expensive as cost depends on the length of the session, the service provided during the session and the provider.

Physiotherapy has proven to be very helpful in helping injured individuals to heal faster. However, apart from the procedures used by the physiotherapist, a good diet will also positively help you with quick and fast recovery. With the help of a healthy diet that is free of trans-fats and preservatives, your body, particularly the injured parts, would be able to get the right nutrients needed to heal properly. Here’s sharing the must to have foods in your diet.

 

  1. It is known as a muscle builder, protein will definitely help you to build after a physiotherapy session. Include fish, eggs, boiled chicken, lentils, and soya bean in your diet and remember to eat them in an optimum amount.
  2. Fiber-rich foods help to keep the digestive system in good condition. It is seen that pain medications frequently cause constipation, which could be counteracted by eating fiber or drinking plenty of water each day
  3. Consume the foods rich in Omega-3 Fats; these types of fats are rich in flax oil and cold-water fish. They play a vital role in regulating the inflammatory response and decrease muscle atrophy
  4. Consume the foods rich in vitamin C such as citrus fruits, broccoli, kiwi, and peppers. It is a water-soluble vitamin and helps in healing injuries by building new protein for skin, tendons, scar tissues and ligaments
  5. Consume the foods rich in vitamin A such as sunflower seeds, sweet potatoes, carrots, and spinach. It helps in the formation of white blood cells to invade the infections present in the body
  6. Consume the foods rich in Vitamin E such as avocados, nuts, seeds, and dark leafy green vegetables. It plays an important role in cell repair and helps in preventing internal scarring

Shahid Akhter, editor, ETHealthworld spoke to Dr. M.R. Zulfi, Director & Senior Consultant, Physio Active, Gurugram to know more about the prevailing trends and challenges in physiotherapy in India.

If you are in search of treatment of disease, injury, or deformity by physical methods such as massage, heat treatment, and exercise rather than by drugs or surgery or you are planning for physiotherapy in Gurgaon, then you must be desperately looking for effective physiotherapy, for long or short term care, after surgery or injury?

It is highly recommended to take an appointment from Dr. D. M. Manoj a well experienced physiotherapist in Gurgaon who needs no introduction. He has received BEST PHYSIOTHERAPIST OF THE YEAR AWARD 2018 from Health Care Today. He is director of Physioactive the wellness hub in Gurgaon.

Dr. D. M. Manoj specializes in Sports Injury Management, Spinal and Peripheral Manipulations. His Qualifications include Masters in Physiotherapy (Sports Medicine); Dr. D M Manoj has been associated as a lifetime member of IAP. He is a renowned rehabilitative therapist certified in Spinal and Peripheral manipulation (Osteopathic and Chiropractic) and Dry needling.

He has also worked as a Team Physiotherapist at the ‘Indian Women’s Hockey team’ for the 15th Asian games.

Dr. D. M. Manoj was the Founder of Mudraa Physical Therapy, Orthopedic and Sports Injury Rehab Clinic in Gurgaon and a consulting Physiotherapist and Controller at Artemis Hospital, Gurgaon.

Dr. D. M. Manoj offers a holistic as well as integrative approach for evidence based assessment and management of orthopedic, musculoskeletal, sports injuries, neuromuscular, cardiac & pediatric conditions. His experience as physiotherapist at Indian Women’s Hockey Team, Indian Tennis Association, National Martial Arts Team, Ramkrishna Hospital Andhra Pradesh & Christian Medical College, Vellore speaks volume about his skills and capabilities.

Dr. D. M. Manoj at Physioactive wellness hub uses highly advanced Physiotherapy & Occupational therapy treatment and each patient benefits from his detailed evaluation/assessment and individualized treatment plan with the use of latest equipments, technology and manual therapy. The ultimate goal of Dr. D.M. Manoj is to make each patient functioning better at home, work & other social settings. Dr. D.M. Manoj teaches patients about their conditions and what to do to minimize their symptoms and maximize their function & he considers this as an important part of each patient’s rehabilitation program.

Dr. D. M. Manoj is a healthcare professional with tremendous sensitivity, tact, and patience to listen to patient’s problems and contribute to wellbeing through dedication and sincere efforts. He has established track record in providing quality treatment to patients by demonstrating superior clinical excellence. After visiting Dr. D.M. Manoj at Physioactive wellness hub you will realise total renovation and boost in your confidence.

For taking appointments call 0124-4659090 / 9971799090 or visit www.physioactiveindia.com

Have you been recently diagnosed with cervical spondylitis? Well the chances are, there might just be some tight and some weak muscles, resulting from bad posture which are creating the symptoms in your case. Apart from various causes of neck pain like degenerative disc disease, neck strain, neck injury such as in whiplash, herniated disc, or a pinched nerve; bad posture is increasingly becoming a common cause of neck pain nowadays due to sedentary lifestyles, lack of exercise and prolonged hours of working. Cumulative effect of bad posture in upper body manifests as rounded shoulders and poking chin which leads to chronic pains in neck, shoulders, in between the shoulder blades often leading to low back pain. Long standing bad postures lead to symptoms like pain in arm, weak shoulder muscles, impingements, frequent headaches and light headedness. Let’s have a look at common causes of such postures.

Causes

  • Sedentary lifestyle
  • Desk jobs including long hours of computer/ laptop usage
  • Frequent bending over
  • Smart phone/ tablet usage
  • Pregnancy
  • Rare congenital diseases
  • Adolescents approaching puberty
  • Poor self-confidence/ depression

DID YOU KNOW:Every inch of Forward Head Posture can increase the weight of the head on the spine by an additional 10 pounds.

The weight is almost as good as a 6-year-old sitting on your neck!!

Imagine the amount of stress your neck muscles, ligaments and discs carry due to such heavy loads on your neck; which is for most hours of the day apart from the number of hours that you sleep; say, 18x7x365 hours.

Usually muscular structures in front of your body become tight and the ones in the back become weak. Bringing about a lifestyle change or altering habits can prevent further worsening of condition. Fortunately, if treated on time rounded shoulders can be corrected. All one has to do is devote few minutes in doing simple exercises and stretches which will help in preventing future dysfunctions.

“Every human body is different and also differs in its structure, strength and endurance”.

Visit PhysioActive for a detailed assessment of your individual posture and muscle strength as it is essential to determine your individualised treatment protocol. Specific muscles might require myofascial releases and others might require to be activated before starting with strengthening which only a qualified physiotherapist can determine. We at Physioactive are fully equipped to provide best physiotherapy treatment required to treat your neck pain. Supported with latest physiotherapeutic modalities and well equipped gym, our physiotherapists are also skilled with manipulations, mobilizations, myofascial releases, dry needling, kinesio taping etc and they can help you in moving on with your daily routine without bothering much about your pain or discomfort.
Our aim at PhysioActive is to educate you on your posture, mechanics of neck and give you lifelong tips to keep it away from pain.

Remember, results cannot be achieved in a day. Reversal of bad posture would require patience and adherence to exercise protocols which are specific to an individual and the exercises need to be reviewed and stepped up at regular intervals.

So don’t let these aches and pains affect your lifestyle and decrease your productivity at work. Visit us and know the exact cause of your neck pain.

To take appointments kindly visit www.physioactiveindia.com

Dr. Anjana Aggarwal

Physioactive

Almost everybody that plays different type of sports from a highly competitive athlete to a social weekend player at some stage or another suffers from sports injury. Apart from the pain and potential disability associated with sports injury there are the added frustration of missing out game or event.

Sports & exercise physiotherapist is a recognized professional who demonstrates advanced competencies in the promotion of safe physical activity participation, provision of advice, and adaptation of rehabilitation and training interventions, for the purposes of preventing injury, restoring optimal function, and contributing to the enhancement of sports performance, in athletes of all ages and abilities, while ensuring a high standard of professional and ethical practice.

For sports injury proactiveindia the wellness hub in Gurgaon is the best option. It is located in the corporate hub of Gurgaon. It covers over 97% of customer satisfaction. It strives to get you back to your sport and work as soon as possible safely and performing at your best.

Its physiotherapists have extensive training and experience in treating sports injuries. At wellness hub Physiotherapy center in Gurgaon it commonly assess and treat sports related injuries to the best such as:

– Muscle strains and tears of the hamstring, calf and hip flexor due to sports

– Ankle sprains

– Achilles injuries

– Heel pain

– Adolescent complaints such as Os-good Schlatter’s and Sever’s disease

– Tennis elbow

– Knee pains and injuries including ACL ruptures

– Rotator cuff injuries of the shoulder

– Shoulder dislocations etc.

Physiotherapist working in the wellness hub are specialized professional having over 15 years of experience and their work speaks to their skills and capabilities. It enable your sports injury to be best managed quickly and effectively, with its aim to not only get you back to your sport fast but to also prevent re-occurrences. Their goal is for strengthening your muscles

Stretching exercises for flexibility. After visiting wellness hub you will realise total build up in your confidence and complete makeover in your personality.

For taking appointments kindly visit www.physioactiveindia.com

Physioactiveindia the wellness hub offers a holistic as well as integrative approach for evidence based assessment and management of orthopedic, musculoskeletal, sports injuries, neuromuscular, cardiac & pediatric conditions. Physioactive the wellness hub is the best physiotherapist center in Gurgaon.

It is a leading clinic in Gurgaon, providing healthy lifestyle solution programs and service to individuals, groups, societies and corporates . The wellness clinic in Gurgaon is specialized in reducing pain, emotional tension, improve joint range of motion, muscle strength & flexibility & improve all daily living activity.

The Wellness Hub has been conceptualized by Dr. M R Zulfi and Dr. D M Manoj. With their specialization in Physiotherapy and Sports Rehabilitation, this motivated team of physical therapists has made its mission to improve the health and wellness of the people by focusing on the rehabilitation of sports and industrial injuries.

Physioactiveindia are staffed with certified and skilled Physiotherapist in Gurgaon. They are responsible for treating patients in wide-ranging physical conditions resulting from injury, illness, disability and ageing.

Its Physiotherapists are responsible for assessing the condition of the patients. They are also responsible for providing proper care that includes manual therapy, hydrotherapy, exercises and treatments using technological equipment like ultrasound and traction machines.

The specialized physiotherapist are in charge of offering advice and guidance how the clients will avoid further injuries and promote a healthy well-being by adopting the holistic approaches for the patient’s treatment. Their treatment for injuries resulting from sports will depend on the severity of the injury and depend on what part of the body is affected.

Physiotherapist in wellness hub have established track record in providing quality treatment to patient by demonstrating superior clinical excellence. After visiting wellness hub you will realise total renovation and boost in your confidence. If you are suffering from any of the above injury do make visit today.

To take appointments kindly visit www.physioactive.com