Primary Care for Low Back Pain: We Don’t Know the Half of It

Author: Frank M. Painter

Evidence-based medicine helps health care professionals and patients decide best care, drawing on research about effectiveness and safety of interventions. Systematic reviews summarise the evidence; guidelines report consensus between experts (including patients) on interpreting it for everyday practice. Although guideline recommendations are only one component of shared decisions that will vary patient-to-patient, the hoped-for outcome is health benefit for each individual. Guidelines also inform starker decisions by policymakers and health care leaders — for example, when to withdraw approval or funding for a poorly evidenced or harmful intervention. To assess whether all this research-driven activity is useful, 2 questions need answering: how well are guidelines followed in real-life practice and do patients benefit in the long-term?

In a new systematic review, Kamper et al. tackle the first question in relation to first-contact care for patients with low back pain provided by family practice and emergency department physicians. As the authors state, low back pain has major significance for the international pain community. It is the leading single cause of years lost to disability globally, and there is good evidence for what constitutes best first-contact treatment. The review selected best-quality studies of routine health care data to investigate whether first-contact physicians are putting back pain guidelines into practice (“usual care”). The results paint a bleak picture: only a minority of patients apparently receive simple positive messages to stay active and exercise, while inappropriate use of analgesia and imaging persists. The review adds to evidence that the care doctors give patients with low back pain is dominated by guideline-discordant interventions that are unnecessary, expensive, and “low-value” (ie, harm is more likely than benefit).

These findings are not entirely unexpected nor, as the authors point out, should blame be placed entirely at the door of front-line physicians. Qualitative studies reveal family practitioners agreeing with guideline conclusions but frustrated in implementing them by factors such as patients with complex needs or lack of resources for behavioural interventions and rehabilitation.

Furthermore, physicians will point to the nuances of individual patients who do not neatly fit the template for guideline recommendations. The review’s authors acknowledge this when discussing the difficulty of measuring “appropriateness” of physician requests for imaging.

The review did not study nonphysician primary care providers. Many such practitioners deliver care aligned with guidelines, such as advice about activity and exercise. More allocation of first-contact low back pain care to professionals such as physical therapists [AND chiropractors] could help to address the problem of inappropriate care. However, although some back care, such as imaging requests by physical therapists, may be more guideline-concordant, a recent systematic review indicated physical therapists have low adherence generally to guidelines for musculoskeletal pain, and a comparison of nurse practitioners and physicians in primary care revealed similar rates of unnecessary imaging requests.

It is increasingly clear that simply expecting individual clinicians to adhere more closely to guidelines is not going to close the evidence-practice gap. Recent articles have argued that effective “high-value” care for patients with low back pain (“benefit more likely than harm”) will only be achieved through large-scale top-down changes across health and social systems (“system strengthening”).

Such changes include engaging policymakers, politicians, and profession leaders to change laws and reimbursement practices; addressing counterproductive commercial pressures; creating incentives for optimal care; providing adequate resources for delivery of guideline care (including digital innovation); shifting professional education and training toward high-value care, including nonpharmacological approaches; dissolving boundaries between health care professions to create unified programmes of care; and changing culture and pain literacy among patients and populations to encourage prevention and positive health activity. The success of such innovations, however, cannot be taken for granted and will need evidence that they bring long-term patient benefit.

There is a second important issue highlighted by the authors of the review — the scarcity of relevant information to answer their question “how well are back pain guidelines implemented?” The review focused on studies reporting actual clinical care because it was recorded in health care or insurance databases. A challenge for data collection systems, particularly in family practice and emergency departments, is how to ensure such records include all aspects of care. Prescription medicines, imaging requests, and referrals to other services tend to be routinely recorded, whereas the nature and detail of patient assessment, and the content of advice and information given, often go unrecorded. Absence of data may mean either care has not been delivered — or it has been delivered but not recorded. Thirty years after randomised controlled trials reassured patients that an average low back pain episode did not require a week in bed, there is no high-quality data on what primary care physicians have been advising about bed rest.

This absence of information about relevant areas of the primary care consultation should concern us as much as the size of the evidence-practice gap or how to close it. Having the right information will itself help change policy and training and behaviour about guideline treatments, for example, by easing the path to audit as a means to improve practice. The “finely grained” information the review calls for (such as linking prescription records with the indications for prescribing) would address concerns that health care databases do not currently convey all the nuances of decision-making — not all imaging requests are wrong, not all opioid prescriptions are wrong-headed.

The authors of the review could find no high-quality studies using actual practice data from first-contact low back pain care in low- and middle-income countries (LMICs). This is of particular concern because LMIC populations are being exposed to technology and treatments for low back pain (such as opioids) that high-income countries have popularised and made profitable but that are often inappropriate and harmful. Low- and middle-income countries need appropriately strong systems to support delivery of high-value care, including guideline-concordant approaches to low back pain prevention and care that align with local practices and cultures of health and wellbeing. Achieving data collection systems and routine analysis to document low back care is a plausible investment target for LMIC populations such as Nepal that are digitally equipped even when geographically remote11 but will be hindered while pain research has no priority and remains focused on low-value items of care.

It is a strange situation to contemplate. In an information-dominated world where people’s purchasing actions are instantly known, retrievable, linked to other data, and acted upon, the [medical or “usual”] care that most people are receiving for the world’s leading cause of long-term disability is not known because it is either not recorded or the data are not accessible or reported. The challenge to digital science and modern informatics is how to record and retrieve this information without overloading already busy clinicians or saturating patients with data collection. But, along with the challenges and the risks, there is the potential for new technology to change and improve delivery of health care globally for conditions such as back pain.

The case revealed by Kamper et al. for having more accessible, better organised, well-resourced, easily collectable information about the daily content and outcomes of consultations for this most common of disabling pain conditions is clear. The international pain community, in collaboration with health care data scientists, should get behind it.

Ear Acupuncture

Ear Acupuncture is a system of acupuncture that uses the external ear to identify and treat dysfunctions of the body by stimulating specific points in the ear. Auriculotherapy (ear acupuncture) is a microsystem that has been popularly used for addiction treatment, such as eating and nicotine.

Ear acupuncture is a combination of science and art.

The science of ear acupuncture is based on the stimulation of the nerves innervating the ear. Four nerves have been identified to innervate the auricle. The great auricular nerve (cervical plexus), the auriculotemporal nerve (trigeminal nerve), the auricular branch of the vagus nerve, and the occipitalis minor nerve (cervical plexus).

What Can I Expect from My Acupuncture Treatment?

Although it is been done for thousands of years in Asia, some people are still very nervous about going to an acupuncturist for treatment. As the practice becomes more accepted, however, and the use of acupuncture is becoming more prevalent, many individuals will find themselves getting this treatment for the first time. If you are a little bit nervous about your acupuncture treatment, you are in good company but that doesn’t mean that you have a need for alarm. Here is what you can expect from your visit to the acupuncturist.

The first visit will actually be a question-and-answer session and may or may not include acupuncture at all. Your doctor will want to know almost everything about your medical condition, and the underlying issues and anything else that may help him in his treatment of your condition. Once the proper treatment is discerned, however, your treatments will start, perhaps even on the first visit.

This is where most people get nervous because they are unsure about the dangers that may exist from acupuncture. Let me put your mind at ease. It is very rare for there to be any problems from acupuncture treatment and, as long as you’re acupuncturist is using clean needles and knows what they are doing, you have little to worry about at all. It is possible for infection to set in or for an organ to be punctured but this is very rare if you’re acupuncturist is qualified.

Each session will last about one half hour and your doctor will insert very tiny needles into the acupuncture points and may manipulate them somewhat with his hands, induce a very light electrical pulse or even warm them with moxa. The needles will remain in your body for anywhere from five to 20 minutes. Most people do not feel any discomfort at all from having these needles inserted and actually may feel invigorated in some cases or perhaps very relaxed.

After your first time of receiving acupuncture, you will find that it is not an unpleasant situation at all. As a matter of fact, you may leave the acupuncturist feeling very good, relaxed and with an overall sense of well-being. In fact, once you begin with your acupuncture treatments you will probably wonder why you waited so long to begin them in the first place. It’s an ancient medical practice but it can still take care of many things for us today.

Relaxing Muscles Can Be the Key to Reducing Stress

Perhaps you’re an airline pilot who’s just spent hours in the cockpit. It seems like every muscle in your body is tense and you need relief. Or perhaps you’re a stay-at- home mom who’s spent the better part of your day cleaning your house. You feel as if your nerves are shot and you desperately want to feel better.

In both instances, the key to relieving stress may be progressive muscle relaxation. It’s a technique that began in the 1930s, but still has relevance today. With this technique, muscle groups are flexed and then relaxed in short order. The foundation of this technique is the concept that physical relaxation leads to mental repose. While the method does involve activating the muscles, you don’t have to be a weightlifter to try it. That’s because it requires no special training. In fact, virtually anyone can master the technique.

In general, you’ll want to practice the method ten to 20 minutes a day. But don’t blame yourself if you don’t master it on the first try. It’s best to take a gradual approach, improving your muscle flexing capabilities over time. You’ll need to rehearse the technique again and again in order to obtain maximum benefit. You’ll also need to be patient because you might not be able to pick it up in a single afternoon. But, in the long run, it will be well worth the effort.

Progressive muscle relaxation is referred to as a deep relaxation technique. This means that it can not only reduce stress, but also help alleviate chronic pain and sleeplessness. Doctors often use the technique in an effort to treat migraines and cancer. Usually, the relaxation technique begins with the feet and the legs, then gradually moves up the body to the chest, neck, and face. However, some physicians may try to relax muscle groups in a different order.

After some time, the amount of muscle tension attempted is increased in order to maximize the work of the muscles. You can engage in this exercise while seated, or you can do it lying in bed. Make sure, however, that you attempt it only in a place that is quiet and tranquil. Otherwise, you might find it difficult to complete the exercise. To begin with, tighten the muscles for about eight seconds and then release. Relax for about 30 seconds, then move onto another set of muscles. You might use progressive muscle relaxation in conjunction with imagery. In other words, you might imagine that you are like a wave of the ocean unleashing your power by flexing your muscles.

Through progressive muscle relaxation, you can learn to interpret your body’s cues. In this way, you can identify signs of tension within your body and determine ways to correct it. As a result, you should feel much less stress and may even feel as if you have more energy. Because progressive muscle relaxation has been around for decades, it is proven effective. Therefore, it is not a fad, but a legitimate relaxation technique.

Your initial relaxation session should last about an hour. You will engage in such activities as making a fist, bending your arms, raising your eyebrows, clenching your teeth, pulling up your shoulders, tightening your abdominal muscles, and lifting your heels. In time, such exercises will become second-nature to you. However, you should not try to speed up your exercises—the point is to remain relaxed, not to quicken your pace. The exercises may be a perfect activity on a Saturday morning or Sunday afternoon—whenever you’re ready to relax.

Progressive muscle relaxation is for anyone. Whether you work at a construction site or a classroom, in a music hall or in a meat market, you can benefit from the relaxation exercises. Granted, it may be hard for you to relax at first, especially if you are a Type A personality. But, chances are, you’ll quickly master the technique and learn to enjoy your exercises. In time, such relaxation exercises should become a natural part of life. You’ll feel healthier, more energetic, and less stressed. Chances are your attitude will brighten, since the weight of the world has been taken from your shoulders. You’ll find that time relaxing is truly time well-spent.

How the Skeletal Muscles cause Back Pain

The skeletal bones make up more than 200 short, long, irregular, and flat structures. Inside the bones is calcium, phosphorus, magnesium, and RBCs, or marrow, which produces and generate red blood cells. The bones work along side the muscles. The muscles and bones afford support, defense for the internal organs, and locomotion.

The skeletal muscles are our source of mobility, which supports the posture. The muscles work alongside the posture by shortens and tighten it. The bones attach to the muscles via tendons. The muscle then starts to contract with stimulus of muscle fibers via a motor nerve cell, or neuron. The neurons consist of axon, cell bodies, and dendrites, which transport to the nerve impulses and are the essential makeup of our functional components within the larger system of nerves. (Central Nervous System-CNS) CNS is a network or system of nerve cells, fibers, etc, that conveys and transmits sensations to the brain, which carries on to the “motor impulses” and onto the organs and muscles.

Skeletal muscles supply movement for the body and the posture; as well, the skeletal muscles also submit energies to create contractions that form from ATP or adenosine Triphosphate and hydrolysis, ADP or adenosine Diphosphate and finally phosphate.

The skeletal muscles also preserve muscle tone. What happen are the skeletal acts as a retainer by holding back a degree of contractions and breaking down acetylcholine by cholinesterase to relax the muscles? Muscles are made up of ligaments.

Ligaments are robust bands combined with collagen threads or fiber that connect to the bones. The bands, fiber, and bones join to encircle the joints, which gives one a source of strength. Body weight requires cartilages, joints, ligaments, bones, muscles, etc to hold its weight. Next to ligaments are tendons. Tendons are ligaments and muscles combined, since it connects to the muscles and are made of connective proteins, or collagen. Tendons however do not possess the same flexibility as the ligaments do. Tendons make up fiber proteins that are found in cartilages, bones, skin, tendons, and related connective tissues.

Joints are the connective articulated junctions between the bones. Joints connect to two bones and its plane and provide stability as well as locomotion. ROM is the degree of joint mobility, which if ROM is interrupted, the joints swell, ache, and cause pain. The pain often affects various parts of the body, including the back. Joints connect with the knees, elbow, skull, bones, etc, and work between the synovium. Synovium is a membrane. The membrane lines the inner plane of the joints. Synovium is essential since it supplies antibodies. The antibodies combined with this membrane create fluids that reach the cartilages. The fluids help to decrease resistance, especially in the joints. Synovium works in conjunction with the cartilages and joints.

Cartilage is the smooth plane between the bones of a joint. The cartilage will deteriorate with restricted ROM or lack of resistance in the weight bearing joints. This brings in the bursa. Bursa is a sac filled with fluid. Bursa assists the joints, cartilages, bones, and synovium by reducing friction. Bursa also works by minimizing the risks of joints rubbing against the other. In short, bursa is padding.

If fluids increase, it can cause swelling, and inflammation in turn causing body pain, and including back pain. Sometimes the pain starts at the lower back, yet it could work around various areas of the body. The assessments in this situation revolve around symptoms, including pain, fatigue, numbness, limited mobility, joint stiffness, fevers, swelling, and so on. The results of skeletal muscle difficulties can lead to muscle spasms, poor posture, skeletal deformity, edema, inflammation, and so on. As you see from the medical versions of the skeletal muscles, back pain results from limited ROM, joint stiffness, etc.

Should You Choose Diets that Work Program or DIY to Lose Weight?

The most important question to ask once you have decided to lose some weight is to decide if you would do it yourself or if you should enroll into a diet plan. There are many types of diet that work excellently under the supervision of an expert or your diet counselor but these types of programs can get really expensive at times. Obviously you may want to skip this part if you are low on budget. But if you do have the ability to sign up for one, then nothing beats having someone to assist you and can keep you motivated all through the duration of the weight loss program.

For those who decide to embark on a DIY program, free resources that you can find online would be a very helpful thing indeed. It can help anyone decide on the right path to take and how you should start your own DIY weight loss program. However, for those are looking for diets that work through intensive weight loss programs, then they may be interested to find out the best one around which can deliver the results they are looking for with the least cost and the minimum effort possible.

The issue whether to create your own DIY program or to enroll in a professional weight loss program can be resolved if you would ask yourself several important questions that can help point you in the right direction There is no way you can know for sure which would work best for you unless you try it out, but here are some helpful tips to get you started on the right track.

The DIY diets would be great for those who understand the technique of calorie counting and is willing to learn how to do it right. It is important to understand the principles of good nutrition as well since you won’t’ have anyone around to guide you. When you are alone in your diet program, you have to be totally honest with yourself and be sure that you don’t give in to the temptation to binge on food and eat more than you should. It is also important to be able to prepare your own food and include a wide variety of dishes into your meals to avoid monotony and boredom.

If you think that you would fall into the trap of eating more than you should, then you would definitely need to enroll in a diet program. Choose diets that work based on the experience of precious participants. Read reviews so you would know what to expect when you enroll in that particular program. A diet program would help you structure your meal plans and you should be able to resist the temptation to eat foods that are not on the list permissible during the entire weight loss program. Finally, you would need to adhere to the guidelines for long-term maintenance of the desired weight. If you do not follow these rules, then it won’t be long before your weight bounces back and you would be where you’re at when you first started the program, with a few thousands dollars less in your pocket.

Natural Healing through Acupuncture

Many people are concerned when it comes to their health and rightly so. Your good health can have a positive influence on all areas of your life. Most people realize that there is some benefit to taking care of yourself naturally and trying to bring your body into a balanced state. Acupuncture is one way that you’re able to do this and if administered properly, it can help you to gain an overall health to your body that you may have been trying to reach through other methods, such as supplementation. Of course other natural health methods have their place, as any reliable acupuncturist will let you know but acupuncture can play a major part in your overall health.

The practice itself has been around for thousands of years, being established in ancient China. After it was used in China successfully for quite some time, the medical practice spread throughout other Asian areas and their own flair was added to the original practice. Many thousands of years later, it has now become popular in the United States, especially since the 1980s. As people become more aware of the benefits of taking care of themselves naturally, acupuncture can play a part.

It actually has to do with the balance that is in our body and the energy that flows through all of us. This is really an indisputable fact but thousands of years ago it was referred to as Chi. Although it had some religious connotations, they were fairly close to the fact that this energy played an important role in all of our lives and health. As long as the energy was balanced and free-flowing, we enjoy good health. If it was blocked or imbalanced in some way, we have difficulties.

What acupuncture actually does is to send the energy into an area of our body that is affected in one way or another. This has actually been proven through tests which monitor blood flow and energy throughout the body. By building on the ancient Chinese art of acupuncture, many modern-day doctors have been able to help individuals to overcome problems that range from headaches to depression.

If you have been holding off trying acupuncture, you would probably be very surprised at how easy the procedure actually is. Why not try it out for yourself and see how far this natural medical practice can take you with your health?

Back Pain and Backers

Did you know when pain acts out that your backers will kick in? The backers are your emotions. The devilish radicals of our human makeup can lead us to consequences we ordinarily would not accept. Sometimes the radicals are angels that work as guiders to back our every step.

Back pain and emotions go hand in hand, since when one experiences pain it causes threat to the emotions. When the emotions are threatened, “Look out Henry,” John Doe is in the house. Back pain has symptoms, which include depression, irritation and hopelessness, which starts with back pain and ends with emotions. The person will often accept the proposal that the emotions deliver, leaving them to believe that no help is present. In most back pain instances however, help is sitting in front of you.

The rule of thumb is to listen, learn, and take action. When you learn all you can about your condition, you can move to accept its symptoms and take action to resolve your problem. In fact, the information you gain can work in your favor, since you may learn strategies that relieve your pain without costing you a fortune.

Most back conditions are treated with Rest, Ice Packs, Compression, and Elevation. (R.I.C.E.) Remember this rule and apply it as needed. Unless your back is broken, most back conditions are treated with basic common sense and non-costly remedies. Take action!

Tell John Doe to move it on over, since Henry is taking control. The emotions are lethal injections if you allow them to take over your life.

Fact: About 33% of the patients who visit common medical practitioners do not receive relief from back pain.

Fact: Chiropractors specialize in back pain. Chiropractors overall has lowered back pain up to a percentage higher than ordinary physicians have. Acupuncture and massage therapy has helped more patients than standard medical treatment.

FACT: Back surgeries can lead to further complications.

Physical therapy is a great way to minimize back pain. In the worst case scenarios people have trained in weights and aerobics, thus reducing pain.

Back pain is relieved when one uses practical reason. Aspirin for instance can relieve most states of back pain with the exceptions of severe aching. Practical reasoning should tell you that the muscles are stressed, which basic stretch workouts can resolve the problem. Stretch those muscles!

Understanding your condition is the first step to taking action. In addition, when you know your condition you can relax. Pushing the muscles is overexertion that leads to back pain. If you are weight training and notice pain in the back, change your actions and perform other types of workouts.

Discomfiture (Oh no, not John Doe again) can cause a person to feel pity, instead of taking action. Don’t let John Doe out of the bag, rather get into the grove and stretch, relax, and rest.

Fact: Ecotrin is a painkiller that is sold over the counter. If you have back pain and take this medicine four times daily with a meal, you can reduce back pain. Take Ecotrin if you have overexerted the muscles to relieve pain.

Fact: Over the counter medications, such as Ecotrin will reduce pain caused from sprains and osteoarthritis.

Over the counter meds, such as Ecotrin has proven to reduce inflammation and swelling, which is the leading cause of pain.

Fact: If you take, Ecotrin prior to working out, you can reduce the odds of back pain.

Do not take over the counter medications if you have acute back conditions. The remedies are designed for short-term relief. Overusing the remedies can damage the kidneys and cause ulcers to develop.

Fact: Tylenol is linked to liver damage, yet if you use Tylenol in short-term regimens to relieve pain, the painkiller works alongside the central nerves to reduce pain.

Be Lean, Mean: Tips for Buying those Fitness Equipment Machines

How do you regularly stay fit, healthy and flexible? A hale and hearty diet of nutritious fruits and vegetables is the key as well as regular and continuous exercise.

The best exercise is one that you are really and sincerely going to be working out on, be it push-ups, stretches, jumping jacks or the regular jogging or the much tamer walking. However, there are people who prefer to work out using fitness equipment in their own homes.

The following are a few basic and important things to consider when buying those exercise equipment.

Do not believe what you see and hear

At least not everything, it is good if you assess all those claims exercise equipments declare in their advertisements. It is so hard to accept as true for example some statements that assure people that they will lose several pounds off their weight in as little as seven days or that you will decrease your pants size in one month. Even with the assistance of dietary supplements, it is not possible to accomplish changes as major as these in just a few weeks, much less days.

Fat Burner is a No Burner

Be skeptical about claims that say you will be able to burn a tremendous amount of fat in a specific area of your body, such as the hips, thighs, waist just by applying a specific type of ointment or lotion, etc. The only sure way to burn all those fat way is by changing what you eat. Exercise is the best solution to works out every area of the body whose fat you want to get rid of.

The only testimonial that counts is yours

Before and after pictures of people who claim that they were able to lose weight because of using such and such equipments may or may not be true. If ever they are, their experience is purely personal and that is no assurance that your unique body weight, body make-up will also undergo the same change they went through.

Read the fine print

It is always advisable to read the fine print of anything. Though you believe that the fitness equipment you are planning to purchase is a good one, reading the fine print really wouldn’t hurt as it may say that you also have to decrease your calorie intake and not just rely on what the machine could do for you.

Do the math

There are advertising statements that say you could pay off the fitness equipment in a number of easy payments or by paying a mere thirty nine ninety five a month. Do not forget to inquire about shipping and handling costs and include that in your calculation. Also, add-on the required sales tax, delivery fees, set-up fees. Know all the details before you purchase.

Guarantee the warranty

It is best that you consider asking about details on their thirty day money back guarantee. Though this could sound good to you as the consumer, it may or may not actually do you good if for example you are going to return the item. You may actually pay for the humongous shipping cost and it could cost you more than what you could guarantee to receive in thirty days.

Call customer service

Make sure you contact their customer service hotline. Usually, they have toll-free numbers that you must be able to easily contact as well as a customer service representative who must be glad to be able to take your call and answer thoroughly all or any questions you may have about their products and services.

Seven Fitness Tips: Improving the Quality of Life

Physical fitness refers to the human body’s ability to function without too much fatigue. Thus the energy stored is enough to do leisure activities as well as overcome physical stresses with alertness and vigor. General alertness, muscular endurance and strength, and cardio vascular reliability are the obvious signs that you are physically fit.

Normally, physical fitness is measured according to expected functions of the body associated with endurance, strength, coordination, flexibility, and agility. Moreover, stress testing also ascertains the accommodation of the body to a sustained, powerful stimuli used in analyzing fitness.

The physical fitness levels are influenced by systematic, regular exercise. Moderate activities keep the person at a certain level enough to deal with ordinary stress. Improving the levels of fitness needs more intensive exercises which promotes changes and challenge physiological systems.

There are seven fitness tips that can help you improve the quality of your life.

  1. Daily exercise. Every day perform some movements that can elevate the rate of your heart. It can simply include walking when buying things in the market nearby. Doing household chores like washing clothes, mowing lawns, and other chores may be done also.
  2. Eat more veggies. Vegetables and fruits will keep you energized and healthy. Plants in its natural state contain lots of fibers and nutrients. Organic fruits and vegetables must be preferred if possible since it is free from any chemical contamination.
  3. Weight train. Muscles are weakened as you age. Do resistance training to create hypertrophy. This helps you look younger and adds more quality into your life.
  4. Circuit train. A form of weight training which enables you to continually move from one workout to another. Following this practice can improve your heart rate during the whole workout doubling your cardio session.
  5. Train functionally. Incorporate some movements into your daily exercise which benefit or mimic your practiced movements in the actual world. Sports are good for functional training because the body is required to move in an efficient way. Functional training can keep your body balanced making it more resistant to illnesses and injuries.
  6. Stretching your body as you warm up. Muscle contraction is achieved through resistance training making it tighter and smaller. Similar to all types of cardio, simple resistance training is also great. Warming up the body through stretching is helpful after exercises.
  7. Hydrate. There are about more than 60% of water in the human body. However, more often you became under hydrated because of some common beverages causing dehydration. It includes coffee, soda, alcohol, and tea. As much as possible drink a lot of water following the required eight glasses of water a day.

These are simple strategies to keep your body fit. But more people have failed to achieve it because they are telling themselves they cannot do any exercise because of their family and job. Never forget that you can stop from working if you get sick. Likewise, if you are dead, you can never be with your family. So, it is your decision to put exercise first on your priorities. After all, those people dependent on you are more important.