exercise Archives - Pain Puzzle

Should I drink pickle juice?

Drinking pickle juice has become popular amongst athletes. Yes, it’s exactly what it says – the salt, water and vinegar used to preserve vegetables such as gherkins.

So, why would you drink it? Athletes drink the juice to reduce muscle cramps, stay hydrated, and there are many other uninvestigated health claims such as helping lower blood sugar, and antioxidant and probiotic benefits.

You need to be careful with pickle juice because of it’s salt content and it may not be suitable for people with stomach sensitivity or gout due to acidity.

Why do I need rest days?

Challenging exercise can be demanding on your body. If you are doing high intensity training and overworking there can be a negative impact on your immune system. Having a rest day gives your body a chance to repair and recover. A rest day does not mean you can’t do anything. You can still do activities that you enjoy – taking a walk, playing with the children, a gentle cycle ride. The aim of a rest day is to stop pushing your body to achieve more and more but to allow it to recover.

If you are challenging yourself with exercise regularly and notice you have started struggling with sleep, changes in your appetite or mood or picking up illnesses and infections this may mean you are not allowing your body to recover enough. Try adding some rest days into your routine.

Do I need a knee replacement?

Knee pain that is severe, affecting your mobility, impacting your quality of life and affecting sleep may lead to the consideration of a knee replacement. Most commonly knees are replaced because of arthritis.

A knee replacement is only usually offered when you have tried other treatment modalities. Exercise has been shown to be very effective at improving arthritic symptoms – this is an intensive course of exercise twice a week for 12 weeks.

Should I do pilates for my back pain?

Regular exercise usually helps improve back pain. It can be confusing to know which exercise to do. Lots of people will give you recommendations – pilates, yoga, stretching, swimming etc.

Pilates involves working your muscles in a slow and controlled way. It is most often done as floor exercise but some pilates studios have equipment. Pilates can be helpful for people with back pain but research has shown that it is no better than other exercise. It can work well and so can other exercise.

If pilates is a type of exercise that you would enjoy and attend regularly then yes, you should give it a try.

The best exercise for back pain is the one that you enjoy and will attend regularly. Some people will regularly do a home exercise routine, others like team sports or exercise classes and some like the gym. Research has shown that no exercise is better than another – all exercise can be effective for improving back pain. Just enjoy what you are doing and make sure it becomes a habit.

I hate exercise, what can I do?

Lots of people say they hate exercise but how about physical activity? Maybe you could take a different angle and get active in the garden, with a conservation project, doing DIY, horse riding – think about what you would enjoy and keep up regularly. Perhaps you would enjoy simply dancing to your favourite tunes.

Find something that raises your heart rate and gets you out of breath. It must be something that you enjoy and you will add to your regular routine.

Maybe there is an exercise you have never tried that you might enjoy. You might find some inspiration from our list of local opportunities.

Will strength exercises make me muscly?

Strengthening doesn’t necessarily mean building big muscles. It is exercising with a load to make your muscles, bones, tendons and ligaments stronger. You may use weights but you could also simply use your body weight. For the maximum effect include some balance work and something involving jumping or impact.

Building muscle takes a lot of high intensity work and high protein diet so unless you get the bug for intensive strength work you will just tone your muscles and gain the health benefits.

Strengthening exercises include working with weights, circuit training, ball games, racquet sports, yoga, dance, cycling and running.

If exercise conjures up visions of a sweating person on a treadmill or someone lifting weights -may be that excites you?? Or maybe that is an awful thought for you?

There are so many ways of being physically active. Maybe you could start something new, or return to something you enjoyed in the past.

Moderate exercise will cause you to get warmer, breathe harder and your heart to beat faster but you will still be able to have a conversation.

Dancing, gardening, DIY, walking, exercise class, team sports are all options.

The best exercise is the one that you will do regularly – something you enjoy.

It could be walking, dancing, cycling, gardening, tennis – anything that gets you moving and makes your heart work a bit harder. Start something new, or return to something you enjoyed in the past.

If you were offered something with these proven benefits would you take it?

Reduce your risk of dementia by 30%, heart disease 35%, type 2 diabetes 40%, colon cancer 30%, breast cancer 20%, depression 30%, hip fractures over 60%

Reduce your risk of low back pain, improve pain conditions, maintain weight loss.

Improve your mood and feel less tired.

Exercise has so many benefits for all ages. It really is the best medicine

Aim for: 150 minutes of moderate exercise or 75 minutes of vigorous exercise and 2 strengthening sessions per week.

Moderate exercise will cause you to get warmer, breathe harder and your heart to beat faster but you will still be able to have a conversation.

Strengthening exercises works all the major muscle groups and may include some impact exercise such as jumping and balance training.

This is the ultimate target but any exercise is better than none so make a commitment to take the first step and get started.

Pain Puzzle Blog

Should I drink pickle juice?

Why do I need rest days?

Do I need a knee replacement?

Should I do pilates for my back pain?

I hate exercise, what can I do?

Will strength exercises make me muscly?

What is moderate exercise?

What exercise should I do?

Why is exercise the best medicine?

How much exercise do I need?