Category Archives: Health

Health & Fitness from Rope

I’m a little bubble car, number 38, whizzing round the corner, JUST – IN – TIME – TO – SLAM – ON – THE – BRAKE! Sorry about that, I was just reminiscing about skipping game we used to play as kids. It’s all computer games and joy sticks these days, but just a generation ago, you couldn’t keep the kids indoors if you tried. We were always running around, or running away, burning off the calories in aerobic games and mischief.

Why is it that many men look at rope skipping as effeminate, or a fluffy form of exercise as my father always used to put it? I mean, the great boxers of the world use skipping as part of their rigorous exercise regime, and I don’t think anyone would dare to call them effeminate. I guess the problem is because we don’t see men skipping in public places, only girls, and kids at that.

Well, there are many health benefits to be had from skipping. In fact, rope skipping is a brilliant cardiovascular exercise and that’s according to the U.S. Olympic Committee Sports Medicine Council. You’re probably wondering what can be so great about skipping right? Ok, let’s outline the benefits of this underrated form of exercise.

I’ll start by comparing it with other, more common exercises. Take running or jogging for example. Each foot absorbs up to 5 times the body weight from the force of the impact as the foot hits the ground. Over time, this impact can cause reversible and irreversible damage to the feet, ankles, knees, and hips. We’re kind of used to seeing athletes suffering such injuries. The only difference between them and those of us that jog for fitness, is that their extreme fitness regimes speed up the process due to over exertion.

Now with rope skipping, the shock of hitting the ground is absorbed by both feet. This is much better for the exerciser as it allows the calf muscles to control and absorb the impact, so you can see that it puts much less strain on the bones and muscles that jogging or running.

Aerobic exercise, that it any kind of exercise that increases the need for oxygen, has skipping included among its recommend activities. To get any benefit out of skipping, or any other form or aerobic exercise, it must be performed between 3-5 times a week for about 20 minutes per session. You don’t need to do all twenty minutes at once though, as 4 sets of 5 minutes or whatever you’re comfortable with will suffice. Mind you, you must exert yourself as you need to get that heart racing and show a bit of sweat to show for you efforts.

Additionally, aerobic exercise is great for improving heart and lung health, not to mention shedding a few pounds in the process. I’ve outlined below a well known formula for working out your training range:

220 – (your age) = Max HR (in beats per minute)

Max HR x (.55 to .85) = 55% to 85% of Max HR

For example:

220 – 35 (years old) = 185 (beats per minute)

185 x .55 = 101.75 (beats per minute)

185 x .85 = 157.25 (beats per minute)

Now round off these numbers.

So, 102 to 157 beats per minute is the training range of the 35 year old in this example.

Here are a few more useful tips on the benefits of rope skipping:
By jumping through a rope at about 130 revolutions per minute is about the equivalent of running at 6 miles per hour or cycling 12 miles per hour. Just 10 minutes of rope skipping is equal to a one-mile run.

How to choose the right skipping rope?

Hold the rope and stand with your feet on the middle of it. If the length of the rope is correct, then the handles should just about reach your armpits. Also, make sure the handles are thick and feel comfortable when you grip them.

When skipping, you should look for a cushioned surface to skip on. A good sized carpet remnant is perfect. Try to avoid hard surfaces like concrete whenever possible, as hard surfaces can increase the impact on joints.

Make sure you have well-cushioned athletic shoes just as you would for walking or running.

As with all new exercise make sure you start slowly and gradually increase session time over the course of a few weeks. It’s important to allow your leg muscles get accustomed to the exercise.

Health and Fitness With Pilates

Gaining health and fitness with Pilates is an attainable goal and an important piece of the health and fitness puzzle. While the process of achieving a fit and healthy body will ask you to work hard and be patient, you should know that it is not as hard as you think. Through careful planning, you can reap the benefits Pilates has to offer.

Once you decide to work towards health and fitness with Pilates, an important thing to recognize is the need to take it slowly. Do not rush into the process of beginning a new health and fitness routine because your body needs time to adjust. Building strength, both mental and physical, takes time. Rushing into a new regime without gathering the proper information might leave you disappointed and confused.

The very first thing to know when beginning a Pilates fitness routine is that there are different types of Pilates. There are mat exercises and those that need Pilates exercise equipment. Among the two, the mat workout is very common to start with because it requires no equipment except a mat or soft surface and it also builds our strength gradually. Mat exercises include the need to lay down on your side, back, and stomach or do kneeling and sitting positions when executing the exercises. The main principle here is the use of your own weight for resistance. The flip side is to add small Pilates equipment such as band, ball, and ring in order to perk up weight resistance and to make the whole routine more challenging.

The Reformer is the most essential of the larger Pilates equipment. There you will perform many of the same exercises as you do on the mat with the enhanced addition of weighted resistance. Since this equipment can be expensive, you can explore the option of private sessions with a certified professional or join a gym that offers reformer classes.

By the time you start with Pilates routines, health and fitness with Pilates is surely something you can master after some time. Just continue with the process because you will reap the benefits of health and fitness with Pilates. Indeed, after all the hard work, you will see and feel good results. So keep on persevering until you reach your goals. Remember: patience and tenacity are the key elements of any new workout routine.

Diet and Workouts

Whether it’s because of hormone changes, heredity, or aging, as the years pass by many women will start to notice an increase in belly fat as they get older – even more so after menopause. Yes, its unfortunate that women tend to experience a larger fat percentage increase than males do.

As you get older your metabolism starts to slow down to a certain degree and one of the signs of this is that the amount of fat in your body gradually increases. After menopause (the time in a woman’s life when she stops having menstrual periods, the average age for the onset of menopause is 51 years), your body fat distribution will tend to shift. You will notice less fatty areas in your legs, arms and hips, and more in your abdomen (belly).

FACT: Body Mass Index is not an accurate measure of body fat percentage or fat distribution in women, particularly after menopause. Some women can actually experience an expanding waistline yet fail to see any weight gain on the scales. What is happening? Although you may not be gaining any extra fat, your actual abdominal fat is increasing as your hip area and limb fat decreases. This is where health problems can start to develop as abdomen fat is particularly unhealthy for both males and females.

1. What is Visceral fat?
Visceral fat is fat that is located inside your peritoneal cavity between internal organs, as opposed to subcutaneous fat which is found beneath the skin and intramuscular fat which is found in skeletal muscle. An excess of visceral fat leads to the “pot belly”, “spare tire”, or “beer belly” effect.

Sometimes heredity may be the cause of your belly fat, yes, you can blame your parents for that waistline! It is possible to lose and keep off that newly formed belly fat, but like everything else in life it does require some work, in this case exercise and diet control.

Some of the risks of Visceral fat (belly fat) in women include:
a) Diabetes
b) Metabolic syndrome
c) Gallbladder problems
d) Some types of cancers including breast cancer and colorectal cancer.
e) And in particular cardiovascular disease including high blood pressure and heart disease.

2. Can certain foods help you to lose belly fat?
Unfortunately no, there are no magic foods that will cause you to lose fat from your abdomen. However if you practice eating the right amount of calories for weight loss (calculator showing calories burned for various activities) you will eventually lose weight from all areas of your body including that problem belly area. Discipline yourself to eat a healthy diet, mix in some regular exercise or workouts and you’ll find yourself burning even more calories and toning your muscles at the same time.

Before beginning the exercises to lose belly fat you should properly measure your stomach or waist.

The proper way to do this is – place a tape measure around your midsection at your navel level, don’t hold your tummy in, and don’t pull on the tape measure so tightly that it presses your skin in.
Properly targeted tummy exercises will most certainly help you to firm your abdominal muscles and flatten your belly. The key is to develop a routine of moderately intense exercise daily in order to lose weight and tone your muscles. As you progress with your exercise routine you will notice one of the first beneficial signs is that your belly fat will begin to shrink, often before you see fat loss in other body areas. As always you should speak with your doctor before starting any exercise programs.

3. Workouts – Lets start those Belly fat exercises.
FACT: Contrary to popular belief sit-ups are NOT the best way to firm up your tummy region. You should target your deeper and lower abdominal muscles.

Workouts for lower abdominal muscles:
Performing exercises known as pelvic lifts and pelvic tilts. Pelvic tilts are also great exercises for the lower back, abdominals, sacroiliac joint and adjacent structures.

Pelvic tilt exercise:
To perform pelvic tilts you should lay on your back on the floor with your knees bent upwards. While flattening your back against the floor tighten your abdominal muscles and bend your pelvis up a little. Hold this position for 8 – 10 seconds. Repeat at least 5 times and try to work up to 10 to 20 repetitions.

To perform pelvic lifts lay on your back on the floor with your knees bent toward your chest region, your arms should be relaxed by your sides. Tense or tighten your lower abdomen and slowly lift your bum up off the floor until you are aiming your knees toward the roof. Hold for 8 – 10 seconds and repeat at least five times. As you progress you should try to work up to 10 to 20 repetitions of this exercise.

Your deeper abdominal muscles can be toned by:
Pelvic lifts, also great for losing buttock fat and for bad or sore backs. Begin by getting down on all fours and allowing your tummy to hang down as you take in a deep breath. Then exhale, at the end of your exhalation, pull your belly button inward and upward toward your spine until you feel a slight tightening around your waist area.

Breathing normally hold this position for the count of ten without altering your back position. Then allow your belly to relax again for the count of ten, without moving your back. Repeat this exercise 10 – 12 times. As you become more proficient at this routine you can even perform it in the upright position where ever you are, waiting for a bus or in a check out line etc.

Health Benefits of Meditation

Meditation is usually recognized as a largely spiritual practice, particularly in Eastern philosophies and religions. In the past few decades, as Western culture has been exposed more and more to meditation through the martial arts and some popular Eastern philosophies, it has also been found to have many health benefits. Westerners are also discovering that meditation is not as mysterious or difficult to do as many of us may have thought. And given the long list of benefits that a little meditation can produce, it may be worth it for you to look in to this ancient practice.

Some health benefits of meditation may include:

  • Lowering oxygen consumption.
  • Decreasing respiratory rate.
  • Increasing blood flow and slowing the heart rate.
  • Increasing exercise tolerance in heart patients.
  • Leads to a deeper level of relaxation.
  • Good for people with high blood pressure because it helps bring the B.P. down.
  • Reducing anxiety attacks by lowering the levels of blood lactate.
  • Decreasing muscle tension ( and any pain due to tension) and headaches.
  • Building self-confidence.
  • Helping in chronic diseases like allergies , arthritis, etc.
  • Reducing pre- menstrual Syndrome.
  • Enhancing the immune system.

How to Meditate:

You don’t have to sit in some pretzel like position in a secluded monastary to do good meditation. Meditation involves sitting in a relaxed position and clearing your mind. You can do this on the floor or on a bench, or in a chair. Just don’t use a chair that is too comfortable or you may fall asleep. You may focus on a repetitive sound, or by counting your own breaths, or by concentrating on nothing at all. It’s necessary to have 5-20 distraction-free minutes to spend. It is helpful to have silence and privacy.

If you haven’t tried meditation before you might find it useful. Give it a try and see what you think. Or, in the case of meditation, it’s actually what you don’t think that counts.

Exercises For Fitness and Wellness Programs

There are many types of fitness and wellness programs that we can choose from. Many of which improve not just our physical conditions but also our mental and emotional health. In order to know which programs are best for you, consult your doctor and ask for suggestions. Though there are numerous fitness and wellness programs available, not all of them may be suitable for you.

People who love to lose or maintain their weight often do these programs to keep them strong, fit, and healthy. These fitness and wellness programs are made even more effective with the inclusion of the following exercises:

1.Kickboxing
This type of fitness and wellness exercise mainly focuses in strengthening your physical stamina. This is recommended when you want to enhance your muscle definition. This is also a very good part of a fitness and wellness program for those who want to enhance their cardiovascular system.

  1. Aerobics
    Aerobics is a very good type of fitness and wellness program. With its numerous benefits, it will most certainly improve your daily lifestyle. This is especially advantageous to those who want to lose weight and have the discipline to keep it off. This type of program also gives the person a sense of control and commitment that opposes stress.

Aerobics gradually increases your fitness level stamina and mental discipline which will be very beneficial in the long run.

  1. Yoga
    Now this type of fitness and wellness exercise is very good in preventing many health and ache disorders such as back pain, arthritis and even diabetes. It promotes proper breathing and posture through simple exercises that also promotes flexibility and improves your stamina. Yoga is a unique non-strenuous exercise that improves the elasticity of our ligaments, joints and tendons. It also massages our internal organs that enhance our sensitivity that gives us awareness when something is wrong in our body.
  2. Sports
    Getting into sports is an excellent type of fitness and wellness exercise because it promotes our well being in every aspect. It increases our physical and mental fitness plus it also develop our social skills. Many consider sports as a fun and exciting fitness and wellness exercise because it is an enjoyable activity at the same time a bonding experience for your family and friends. Another benefit of sports that is worth mentioning is it could be taken as a career or a hobby that you can even take as a profession.
  3. Gym workouts
    Going to the gym regularly can do wonders to your overall fitness and wellness. You can have a personal trainer to assist you to better improve your specific needs. If undertaken with the proper diet, you can achieve your health goals easier. If you make it a habit to go to the gym, it is likely for you to meet other people who have the same diet and exercise objective. This will give you more motivation to continue with the program and increase your success rate.

The Changing Face Of Health and Fitness

It is natural to happen with any one of us. It could be anything. Getting bored, complacent, losing interest in whatever we do, be it hobbies, exercise, work and so on. These are the usual ruts that we all get from time to time. It is always been an extra mile to start weight loss journey and keep it motivated and working till your goal is achieved. This extra mile take to do exercise, we hardly did any time or to nutritious food that we usually skipped and machines that would help us in having good health and fitness. This is not just good for your physical health, but your mental and social health as well.

To attain health and fitness, vibration equipment is a great tool to owe. Apart from following the basic ways of life- eating healthy, reducing stress, maintaining proper hygiene, a regular exercise regime should be followed to bid farewell to all the bodily over- weight and diseases. Exercise equipment is a very relaxing way to sooth the muscles and to keep the blood moving while you are toning up your body.

Vibration equipment has got a lot of attention from the media and fitness industry. We all people want things quick and easy with little effort and vibration plates fulfill that desire. Vibration plates have many benefits including endurance, power, stretching and strength. Research has shown that this fitness machine has brought a significant improvement in strength, bone density and reduced blood pressure. The vibrations experienced by the user not only go through the platform but also can go through hand grips, foot pedals and a seat. It helps in creating a whole new dimension to fitness.

Exercise Equipment is the most dynamic machine available to execute whole body vibration therapy. This makes the muscle fibers throughout the body to contract and relax up to 30 times a second. Ten minutes on vibration plates will have the same results as doing 60 minutes of intensive exercises. You can enjoy its benefits build up the frequency gradually as you get stronger. To achieve desired results it is important to execute positions correctly in a way that is going to distribute tension and resistance on the muscles you’re looking to target.

Health and Fitness For You

It’s happened to us all before. We’ve worked hard at the latest diet — the Mediterranean diet, the smoothie diet, the all protein diet, the all-carb diet, the cookie diet — losing 10 pounds, 15, even 20 pounds, only to gain it all back a few months later and then some. You’ve taken your health seriously. You’ve spent the time and money investing in all these diets and weight loss, fat burning pills, which work for a short time, but you can’t seem to keep the weight off and get the toned body that the celebrities have when they do the diets and take the pills. Why is that? I’ll tell you why…

It’s because you take your “health” seriously. You might be astonished at what you just read. You might be thinking I thought I was supposed to take my health seriously! What do you mean by that? Well, yes, you are supposed to be conscious about your health and what goes into your body, but what about your fitness? Many people will rather get on a starvation diet than take care of the fitness aspect of the equation. Health and fitness is like peanut butter and jelly — they just go together. Yes you can go on a diet to lose weight, but if you never exercise, and never put fitness in, you will never build muscle and be toned. Remember, having more muscle burns more calories. And yes you can work out at the gym every day or do cardio every day, but if you eat terribly that won’t exactly work either.

Working on both your health and fitness is a complete contribution to your body and your wellbeing. Not only will it benefit you now, but having the proper health and fitness plan will allow you to stave off diseases and ailments such as arthritis, osteoporosis, heart disease, obesity, high cholesterol and high blood pressure and give you a pep in your step and as well as self-confidence. Focusing on your health and fitness is not jumping on some fad diet or taking a magic pill quick fix. It’s a life plan that will help you live a longer, healthier, fuller life.

Experts have always said that the best diet is the one you can stick to. And I agree. It’s not about eating any one, specific food to keep the pounds off. Health and fitness is about balancing your life. To get technical, say your goal is to lose weight. Well technically, it doesn’t really matter what you eat. For example, you can eat burgers and still lose weight. Yes, I just said that. The catch is you just have to eat it in moderation. An order of burger and fries from your favorite fast food joint though is considered fatty food. So the problem there is that even if you consume the more-than-1100 calories in a Big Mac combo and are satisfied for the moment, the fact is that these foods seem to make you want to eat more. In fact, a study published in the Journal of Clinical Investigation showed that these foods up your appetite for days after eating fatty, greasy foods. That’s why experts say it’s better to eat well-rounded meals to improve on your health and fitness. All in all, the message is pretty simple. Prioritizing both your health and your fitness is the only way to go. It is the roadmap for a leaner, more toned, fitter and healthier you.

Health and Fitness Program That Works

Unfortunately, you won’t be able to find a pill that can guarantee you healthy mind and a healthy body without requiring you to do a little effort from your end. If you are looking for a healthy and fit body and mind then the only thing that you should look for is a better health and fitness program that is usually based on four basic components. If you can adhere yourself with these four basic components, then every program would be the best program for you. Following are the four vital key components of any health and fitness program:

1. Commitment

The most important part of any health & fitness program; commitment. Without showing commitment, you won’t be able to stick to any program for a longer period of time. Commitment is the starting point of any fitness program; in fact, commitment is the first step towards any target that you have set. If you enter your health and fitness program with commitment, then it is very likely that you will succeed. If you don’t have commitment towards your health and fitness program, then it is very likely that you would end up in frustration and doubt about your fitness program.

2. Physical Exercises

There is no health and fitness program that doesn’t include proper physical exercises. Physical fitness can only be achieved through proper physical exercises that increase the vitality of our life and helps us in increasing our energy levels; makes us more active and lively. Physical exercises increase our stamina and make us ever-ready to face the challenges of life. That is why we should make physical exercises as a part of our daily life. Unfortunately most of the people make it as a part of their weekends only; which is not beneficial in any way. You should not think about moving fast; move slowly but steadily.

What sort of physical exercises you should do? Well, it depends upon various factors like physical characteristics, age, medical circumstances etc. Basic physical exercises include cardiovascular exercises, running, jogging, walking, cycling etc. One must also note that health and fitness program exercises should also include those exercises that can help you in strengthening your muscles like weight lifting, knee bends, pushups etc.

3. Mental Exercise

Mental exercises are another vital component of any health and fitness program. Our actions reflect what is going inside our mind. That is the reason why mental exercises are as important as physical exercises in any health and fitness program. There are lots of mental exercises that one can practice in achieve better health and fitness like reading various successful testimonials of those people who have maintained their health and fitness, reading books and other articles that can help in increasing a person’s will power and self-esteem.

4. Nutritional Exercise

One of the most important parts of any diet plan or health & fitness plan is your diet plan or nutritional plan. You should always give appropriate attention towards your dieting habit. You should focus on what you eat; not on how much you eat. Consult a nutrition today that could tell you exactly what your needs are and the foods that can fulfill those needs. Carefully monitor your daily intake of salt, sugar, cholesterol, caffeine and other nutrition.

To insure that these 4 basic components work properly together and maximize the benefits from each of them, they have to be put into a regimen or system that can leverage your efforts, which will enable a multiplying effect.

Vitamin to Better Health

Everyone nowadays it seems is a lot more health conscious. We all want to look and feel our best and will do whatever it takes to accomplish our goal. There are supplements that will benefit all age groups and are not just for adults. There are both dietary and vitamin supplements that are the way to better health.

Health and Fitness

There are various types of vitamins out there but a good daily multivitamin really will enhance your entire body both mentally and physically although for your specific needs there might need to be certain requirements that need to be met. Diseases like Alzheimer’s and some heart patients might need certain vitamins like Vitamin C and E.

Multivitamins are great in that they are suited for all ages and even have specific ingredients for the age they are most suited for. The moist always include all of the nutrients a person needs on a daily basis.

There are both liquid and pill forms of multivitamins and so we all have a choice as to which we like the best. We all want to do things the easy way and our bodies are no different. The liquid form of multivitamin is easier for the body to digest and so they are considered better because they will contribute more to the overall health of the person taking them.

The body needs these vitamins to do what it needs to do and do it well. They are vitamins A, B, C, D, E, K, B12, and the 7 B-complex vitamins. The food we eat is the most important thing for our body because this is where it gets it’s vitamins from.

The question I guess now is, why take multivitamins if we are getting all we need from the foods we eat? Well we may not get all we need from the foods we eat because we are all not eating the right foods all the time. We may even become ill because of a lack of a certain vitamin and so this is where multivitamins come in and save the day.

The biggest reason to take a multivitamin supplement is to prevent a vitamin deficiency in our body. There might be circumstances like being pregnant that will require more of certain vitamins in order to protect the health of not only the mother but the unborn child as well. This will also prevent malnutrition for the baby.

There are others at risk as well like people who are older or people who are addicted to alcohol or tobacco. The exposure to these and other harmful pollutions can be neutralized with the taking of multivitamins.

We are all so busy these days. We often find it hard to eat properly, get the correct amount of exercise and keep up the strength we need just to function properly on a daily basis. We often will encounter stress as a result and so a multivitamin can help to relieve some of that stress.

Other benefits are that multivitamins can help reduce cancer and cardiovascular diseases in our bodies. There seems to be cases of younger and younger people who are getting these diseases all the time and the fact that we are so busy all of the time and don’t eat properly we are stressed out and unhealthy as a result.

There is a case for a person to take it upon themselves to live a better lifestyle. We all need to eat healthier and combine that with exercise and fitness that will boost the immune system, provide energy, flexibility, and strength that will give us the confidence we need to move forward and better ourselves for a long life ahead.

Taking a multivitamin can make us feel better about ourselves both mentally and physically. We feel more confident in ourselves when we are taking a multivitamin. There are certain ingredients in a multivitamin that will fight against the harmful agencies that the body will at times give. Multivitamins will also help us look better with healthier looking skin, better blood circulation for our organs and muscles to all function better.

There are certain vitamins in a multivitamin that will help in many of the body’s regular functions as well as fighting infections, bone structure and provide quicker healing of wounds.

Taking multivitamins all by themselves will not always prevent illness in a person. We must do out part by eating a proper healthy diet, get enough sleep and exercise on a regular schedule so the body will be able to recover and even fight against diseases threatening it all the time.

Health and Fitness

The most crippling type of pain is often lower back pain. This is because if your back pain is strong enough it can keep you from doing anything other than lying in a bed. Lower back pain is also a common health affliction that affects millions of people worldwide.

No matter what your health and fitness levels just about everyone has had some type of lower back pain at one point or another in their life. And the type of pain can vary from very mild to severe to crippling.

Many people, at the onset of back pain will often dismiss the issue and pretend that it will go away on its own. However, this is not usually the case as most types of back pain require some type of treatment from a chiropractor, doctor, or masseuse.

Often when the problem is ignored it only gets worse. The best way to deal with your lower back pain is to learn more about the causes so you can work towards focusing on the correct treatment.

What Causes It?

Everyone lives a different lifestyle and so the cause of one’s back pain can be from a plethora of different causes. If you are aware enough of your body and your lifestyle you should be able to pinpoint the cause of your pain.

There are a few causes that are especially common, however, they include:
* Poor posture
* Daily work habits
* Obesity
* Genetics
* Riding in a car for a long period of time
* Poor diet health (sugar increases pain)
* Bad mattress
* Poor health and fitness commitment
* Working at a computer all day
* Lifting or exercising incorrectly
* Weak muscles

How Do I Treat The Pain?

Your treatment method for lower back pain will vary, depending on the cause of the pain, the type of pain you are experiencing and the severity of it. In the case of chronic pain, medication or surgery may be suggested.

For most other types of back discomfort fitness exercises have always shown to be one of the most effective forms of treatment and the way to prevent future occurrences. Exercise never fails as it helps to work out and stretch the muscles in your back to prevent them from becoming tight and sore.

Always make sure you do your fitness exercises correctly, however, as further serious injury could occur if not. If you have severe back pain it is best to consult with your doctor or chiropractor about the types and ranges of motion you can and should perform to heal your back pain.

The Mental Health Component

Practicing Yoga or Tai Chi has also been very effective at eliminating and preventing further back pain. These exercises, along with stretching your back, will teach you the mental visualization techniques that are necessary for healing as well.

Never underestimate the power of focusing your mind. Without a clear deliberate mental intent to heal your back pain it will be tough to get the strength to perform the actions necessary to get rid of your pain. Once you have gotten rid of the pain it is necessary to always make diet health and fitness a top priority in your life to prevent further issues.