How to keep in shape on vacation: 10 Simple Tips

May 20, 2007

 figure Vacation
 Going on vacation, do not forget about a diet, you do not have time to recover is not how will order a cocktail Pina Colada and a double portion of chocolate ice cream with fruit, nuts and caramel. It does not matter whether you are going on vacation to Europe or the Bahamas - these simple tips will help you keep in shape on vacation.

 How to keep in shape on vacation: 10 Simple Tips

Drink plenty of water

This is very important in the journey. Water helps to maintain water balance and never hurt you.

 How to keep in shape on vacation: 10 Simple Tips

Stay in the center

Location is everything. Try to find a hotel in the center, where you can quickly reach on foot to the beach, shops and cafes. Expert nutritionists say that hiking - a great way to sport on vacation. You move, and in addition, enjoy from looking nature and enjoy the fresh air - not what to go by car. Always go on a tour or local tours by foot, as the window of the car, everything looks different. Lunch or dinner at a nearby restaurant? A good excuse to walk in the company of friends and discuss with them the fresh impressions.

 How to keep in shape on vacation: 10 Simple Tips

Observe moderation

When you can afford everything, if not on vacation? However, around the need to comply with the measure. Dessert seem particularly sweet when you order it every two to three days. By the way, why not take polportsii? Accordingly, the calories are reduced by half. On vacation, we tend to relax and allow yourself to something that is not normally dare. Holidays - time pleasures, but do not completely let go of the brakes. Desire merry and enjoy something exotic, or just insanely delicious (which is usually excluded from your diet because of the high caloric content) - is quite natural, but selecting one treat, limit consumption of the other. If you love dessert, it is better for lunch do not eat bread or eat just one slice, but instead of high-calorie and fatty snacks to order a salad.

 How to keep in shape on vacation: 10 Simple Tips

Reduce your intake of alcohol and coffee

Alcohol and drinks containing caffeine, contribute to dehydration, especially in hot climates. No need to completely give up alcohol, but also to arrange binge drinking is not worth it - stick to the "golden mean." Limit your daily intake of coffee two cups (or less). After each cocktail or a cup of coffee, drink a glass of water - it will help to restore the disturbed water balance.

 How to keep in shape on vacation: 10 Simple Tips

Eat breakfast in the room

Pre-reserved by a bunch of bananas, yogurt or granola bars and breakfast in your room. Be sure to start the day with breakfast. This will help you stock up on energy for the day and support the process of metabolism. Snacks in a hurry (eg bananas Bananas: the benefits and harms health  Bananas: the benefits and harms health
 , Yogurt, bagels, wholemeal, energy bars (no fat)) is easy enough to find or carry. In addition, such food will keep you from the temptation to eat fatty, heavy foods with low nutrient content. Although against the croissants and muffins buns, which usually include a continental breakfast menu, not easy to resist, try to make your breakfast as healthy as possible.

 How to keep in shape on vacation: 10 Simple Tips

More bathe

If you can find a nearby beach or even the pool, certainly dipped several times a day and lie in the sun (but do not overdo it!). I do not like to swim? Then just take a walk on the beach or play a game of beach volleyball.

 How to keep in shape on vacation: 10 Simple Tips

Sipped in bed

Morning sweet Stretch - a "wake up" dormant muscles and give energy for the whole day.

 How to keep in shape on vacation: 10 Simple Tips

Eat greens

No, not money - although it would be nice, is not it? Vegetables! Before the main course appetite to make a salad of fresh vegetables. Vegetables - our best friends, they help us to maintain health. Vegetables are rich in vitamins, minerals and antioxidants Antioxidants: the truth about the notorious benefits  Antioxidants: the truth about the notorious benefits
 That regulate the absorption of calories the body - not to mention the enormous benefits of fiber.

 How to keep in shape on vacation: 10 Simple Tips

Breathe deeply

There is nothing more beautiful than peace, tranquility and peace of mind. Meditate Meditation - treats the body and the spirit  Meditation - treats the body and the spirit
 . Find a point of relaxation Relaxation and stress - calm, not panic!  Relaxation and stress - calm, not panic!
   and take a deep breath.

 How to keep in shape on vacation: 10 Simple Tips

Have fun

Enjoy every minute of vacation. By the way, the laughter burns calories better than sports.

Article Tags:
  • the basics of fitness

Therapeutic gymnastics in scoliosis - a major component

May 2, 2014

 physiotherapy for scoliosis
 Therapeutic exercises for scoliosis is a major component of complex treatment with any degree of curvature of the spine. This gymnastics at the first degree of curvature of the spine are carried out in groups, while the second, third and fourth degree selected physician individually for each patient.


Gymnastics for the spine for scoliosis

Therapeutic exercises (physiotherapy - LFK) in scoliosis of any great importance. The main objective of exercise therapy for scoliosis is to strengthen the muscles of the back and abdomen, support the spine, as well as the general improvement of the body. Exercise gymnastics should serve to strengthen the major muscle groups supporting the spine - erector spinae muscles, obliques, quadratus lumborum, iliopsoas muscles and so on.

Corrective exercises for scoliosis is performed only at a curvature of the spine of 2 degrees. In congenital scoliosis Congenital scoliosis - feedback on the child in the first weeks beremennos  Congenital scoliosis - feedback on the child in the first weeks beremennos
   corrective gymnastics is contraindicated, since it can lead to the progression of the process. Used restorative exercises, expanding the chest, improves posture.

When neurogenic scoliosis (scoliosis when Scoliosis - when the spine is curved  Scoliosis - when the spine is curved
   develops on the background of neurological processes, for example, against spastic paralysis) gymnastics performed in the supine position with a view to strengthening the differentiated muscle (usually the abdomen). Personal conduct physical therapy - is the regularity of training and proper selection of exercises.

Gymnastics in compensated scoliosis recommended in groups under the supervision of an instructor LFK, used mainly standard exercises. In decompensated, prone to progression of scoliosis 2, 3 and 4 degrees, the preference should be given individualized exercises. Lessons must also be individual - such activities can only benefit.

Correction of scoliosis at 2 degrees of spinal curvature is achieved by performing exercises with the position of the shoulder, pelvis and torso of the patient. With great care applied exercises, pulling the spine (eg, gym wall).

With significant curvature of the spine when the thorax and pelvis are changing its shape and internal organs are affected, therapeutic exercises for scoliosis can be carried out in a state of lying just under the supervision of an instructor. The efficacy of therapeutic exercises for scoliosis high: it helps get rid of the pain, chest expand and improve the overall condition of the patient. Gymnastics is particularly effective when it is simultaneous appointment with orthopedic treatments (eg, wearing a corset).

Exercises for the back at a scoliosis strengthens the muscles of the back, forming a correct posture Posture - a few helpful tips for those who want to walk straight  Posture - a few helpful tips for those who want to walk straight
 , Alignment of the spine. To correct a deformed chest scoliosis exercises are used as symmetrically extend it, and contribute to the improvement of trips back ribs.


Breathing exercises for scoliosis

It is used as a special breathing exercises for scoliosis. There are several methods of breathing exercises, including swelling correct total (involving the chest and diaphragm) breathing, allowing seize the condition of patients with scoliosis, complicated disorders of the cardiovascular and respiratory systems. Breathing exercises can be static (they are performed without movement) and dynamic (run in conjunction with the movements of the shoulder girdle, trunk, upper and lower extremities). Breathe in these exercises should always match the retraction of hands, straighten the trunk.

Breathing exercises for scoliosis Katharina Schroth method - is uneven breathing, inhaling and exhaling one half of the lungs. This is necessary because in complicated kyphosis (rib hump) 3-4 scoliosis extent shaped breath, at which most of the air enters the convex side of the chest, there is increased twisting of the spine and rib hump increase. Breath is only one half of the concave chest helps the lungs and straightened fixing the arc curvature at the initial level, that is, prevents the progression of scoliosis. Educate this breathing can only be under the supervision of a specialist.

Gymnastics for scoliosis - is one of the major components of the comprehensive treatment of patients. But to do it yourself, using the exercise of their own choosing can not be. All exercises should be chosen specialist and should correspond to the type and extent of existing patient scoliosis. Properly chosen and regularly carry out exercises will help to improve the condition of the patient.

Galina Romanenko

Article Tags:
  • Treatment of scoliosis