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Exercise Routine & Meal planning for Medical Problems

Exercise routine & meal planning for medical problems

  • Blood Pressure/ Hypertension
  • Diabetes
  • Thyroid problems
  • PCOD
  • Osteoporosis
  • Nutrition
  • Physical exercise
  • Physical therapy
  • Knee and other joint problems

Lifestyle changes and medications can lower blood pressure and decrease the risk of health complications. Lifestyle changes include weight loss, physical exercise, decreased salt intake, reducing alcohol intake, and a healthy diet. If lifestyle changes are not sufficient, then blood pressure medications are used. We offer you the DASH eating plan for your blood pressure control which is so far the best method to keep it in check.

The first line of treatment for hypertension is lifestyle changes, including dietary changes, physical exercise, and weight loss. If hypertension is high enough to justify immediate use of medications, lifestyle changes are still recommended in conjunction with medication.

Dietary changes shown to reduce blood pressure include diets with low sodium, the DASH diet (Dietary Approaches to Stop Hypertension), plant-based diets, and green tea consumption.

Increasing dietary potassium has a potential benefit for lowering the risk of hypertension. However, people who take certain antihypertensive medications (such as ACE-inhibitors or ARBs) should not take potassium supplements or potassium-enriched salts due to the risk of high levels of potassium.

Physical exercise regimens which are shown to reduce blood pressure include isometric resistance exercise, aerobic exercise, resistance exercise, and device-guided breathing.

Stress reduction techniques such as biofeedback or transcendental meditation may be considered as an add-on to other treatments to reduce hypertension, but do not have evidence for preventing cardiovascular disease on their own.

One danger for diabetes patients is cardiovascular disease, including lipids and blood glucose levels. Poor aerobic exercise has also been linked to cardiovascular diseases, and by improving the level of aerobic activity, and therefore decreasing plasma insulin levels, the danger of cardiovascular disease significantly decreases. The main risk for diabetes patients is controlling glucose levels. There has been lots of research done on the positive effects of physical activity on lowering glucose levels. Physical exercise can include walking or swimming and does not have to be cardio intensive. If patients are able to perform 30 minutes of exercise most days of the week, they can significantly lower their chances of having type II diabetes.

Resistance exercise has been shown to improve insulin and glucose levels greatly by helping to manage blood pressure levels, cardiovascular risk, glucose tolerance, and lipids. The Journal of the American Association looked at the effect that physical activity had on diabetic patients who took diabetes medications.

The patients were all assigned a personal trainer who helped them perform routine exercises five to six times a week and keep a stable diet for the duration of the 12-month study. Doctors monitored these patients and slowly started reducing their medications. If their glucose levels remained stable, the medication continued to decrease, but if it increased, the medication was added back to keep the patient’s diabetes controlled. At the end of the 12 months, 73 percent of the participants were on a reduced medication list as a result of this lifestyle change. 56 percent of the patients had made so much progress that they could be taken off all their previous medications and control their diabetes by maintaining this new, healthier regime. The improvement of the patients’ lifestyle by keeping active and eating correctly was shown to help manage diabetes mellitus.

By Michelle c. Hollow

Exercise won’t make your thyroid produce more thyroid hormone, or reverse the condition. 

Daily medication is the only way to return your thyroid levels to normal. Yet, exercise can have beneficial effects for people with hypothyroidism—and help fight negative effects of certain symptoms, such as weight gain, depression, stiffness, joint aches, and muscle weakness. 

When you have an underactive thyroid, committing to an exercise routine can help to:

1. Improve energy levels. 

One of the first symptoms people notice about hypothyroidism is tiredness, or low energy. The condition can make you feel sluggish. Medication can help alleviate that. In addition, some research shows that low impact exercise can reduce fatigue. Just be sure not to push yourself too hard. It’s important to start slow, and gradually increase your activity levels so you don’t overdo it and end up exhausted.

2. Lose excess pounds.

Weight gain is an unfortunate side effect of low thyroid. It slows your body’s metabolism, which makes it hard to lose weight—even when you eat right. “Exercise burns calories and can improve weight gain which can counter sluggish metabolism,” explains Dr. Akhunji. 

3. Build muscle mass.

Hypothyroidism can breakdown muscles, and cause muscle cramps or weakness. When you’ve got your condition under control, it’s time to build them back up—with strength training. Lifting weights or using your body weight as resistance strengthens your body. “This will help you build muscle mass. Muscle burns more calories than fat, and this benefit continues even during rest,” says Dr. Akhunji.  That can help weight loss along, too. 

4. Ease joint pain.

Joint pain is an unfortunate side effect of hypothyroidism. Low impact exercises, like swimming, tai chi, or yoga, can help ease that painful feeling. When you build muscle with exercise, it lifts some of the stress on your joints, making movement less painful.

5. Relieve symptoms of depression.

Depression can go hand-in-hand with hypothyroidism. Exercise is a natural remedy for low moods. Studies show that 45 minutes of moderate intensity aerobic exercise, three times a week has a significant effect on mood. “Workouts also increase your body’s release of endorphins, which are known to enhance mood,” says Dr. Akhunji.

Once your condition is under control (with medication), you’ll have more energy to tackle a workout regimen. 

Therefore, now you know why exercise is important for controlling thyroid problems especially the side effects that come with the problem. Join us because we will help you with all that is required to control this problem and make the situation a lot better for you.

Polycystic ovary syndrome (PCOS) affects 1 in 10 women of childbearing age. It is commonly diagnosed by hormonal imbalance and metabolism problems that adversely impacts the health and physical appearance of women. If left undiagnosed and untreated, it can lead to infertility in extreme cases. 

Polycystic ovary syndrome, or PCOS, is the most common endocrine disorder in women of reproductive age. A review of the international prevalence of PCOS found that the prevalence of PCOS could be as high as 26% among some populations.

Despite its prevalence, the exact cause of PCOS remains uncertain. Its primary characteristics include hyperandrogenism, anovulation, insulin resistance, and neuroendocrine disruption. The syndrome is named after the characteristic cysts which may form on the ovaries, though it is important to note that this is a symptom and not the underlying cause of the disorder.

Signs and symptoms of PCOS include irregular or no menstrual periods, heavy periods, excess body and facial hair, acne, pelvic pain, difficulty getting pregnant, and patches of thick, darker, velvety skin.Associated conditions include type 2 diabetes, obesity, obstructive sleep apnea, heart disease, mood disorders, and endometrial cancer. This disease is related to the number of follicles per ovary each month growing from the average range of 6 to 8 to double, triple or more.

PCOS is caused by a combination of genetic and environmental factors. Risk factors include obesity, a lack of physical exercise, and a family history of someone with the condition. Diagnosis is based on two of the following three findings: anovulation, high androgen levels, and ovarian cysts. Cysts may be detectable by ultrasound. Other conditions that produce similar symptoms include adrenal hyperplasia, hypothyroidism, and high blood levels of prolactin.

PCOS has no cure, as of 2020.Treatment may involve lifestyle changes such as weight loss and exercise. Birth control pills may help with improving the regularity of periods, excess hair growth, and acne. Metformin and anti-androgens may also help. Other typical acne treatments and hair removal techniques may be used. Efforts to improve fertility include weight loss, clomiphene, or metformin. In vitro fertilization is used by some in whom other measures are not effective.

PCOS is the most common endocrine disorder among women between the ages of 18 and 44. It affects approximately 2% to 20% of this age group depending on how it is defined. When someone is infertile due to lack of ovulation, PCOS is the most common cause.

The primary treatments for PCOS include lifestyle changes and use of medications.

Goals of treatment may be considered under four categories:

  • Lowering of insulin resistance levels
  • Restoration of fertility
  • Treatment of hirsutism or acne
  • Restoration of regular menstruation, and prevention of endometrial hyperplasia and endometrial cancer

General interventions that help to reduce weight or insulin resistance can be beneficial for all these aims, because they address what is believed to be the underlying cause. As PCOS appears to cause significant emotional distress, appropriate support may be useful.


Where PCOS is associated with overweight or obesity, successful weight loss is the most effective method of restoring normal ovulation/menstruation. The American Association of Clinical Endocrinologists guidelines recommend a goal of achieving 5 to 15% weight loss or more, which improves insulin resistance and all hormonal disorders. However, many women find it very difficult to achieve and sustain significant weight loss.

Insulin-resistance itself can cause increased food cravings and lower energy levels which can make it difficult to lose weight on a regular weight-loss diet. A scientific review in 2013 found similar decreases in weight and body composition and improvements in pregnancy rate, menstrual regularity, ovulation, hyperandrogenism, insulin resistance, lipids, and quality of life to occur with weight loss independent of diet composition. Still, a low GI diet, in which a significant part of total carbohydrates are obtained from fruit, vegetables, and whole-grain sources, has resulted in greater menstrual regularity than a macronutrient-matched healthy diet.

Vitamin D deficiency may play some role in the development of the metabolic syndrome, so treatment of any such deficiency is indicated. 

We understand the effects such medical problems have on an individual’s health mentally, physically and emotionally. But it’s better to fight with a bad situation rather than mourning about it. We will help you to get that stability in your health and promise you a safe way to improve your position. So let’s challenge it and achieve what we want.

Osteoporosis is a systemic skeletal disorder characterized by low bone mass, micro-architectural deterioration of bone tissue leading to bone fragility, and consequent increase in fracture risk. It is the most common reason for a broken bone among the elderly. Bones that commonly break include the vertebrae in the spine, the bones of the forearm, and the hip.Until a broken bone occurs there are typically no symptoms. Bones may weaken to such a degree that a break may occur with minor stress or spontaneously.

After the broken bone heals, the person may have chronic pain and a decreased ability to carry out normal activities. Osteoporosis may be due to lower-than-normal maximum bone mass and greater-than-normal bone loss. Bone loss increases after menopause due to lower levels of estrogen. Osteoporosis may also occur due to a number of diseases or treatments, including alcoholism, anorexia, hyperthyroidism, kidney disease, and surgical removal of the ovaries. Certain medications increase the rate of bone loss, including some antiseizure medications, chemotherapy, proton pump inhibitors, selective serotonin reuptake inhibitors, and glucocorticosteroids. Smoking, and too little exercise are also risk factors. Osteoporosis is defined as a bone density of 2.5 standard deviations below that of a young adult.

This is typically measured by dual-energy X-ray absorptiometry. Prevention of osteoporosis includes a proper diet during childhood and efforts to avoid medications that increase the rate of bone loss. Efforts to prevent broken bones in those with osteoporosis include a good diet, exercise, and fall prevention. Lifestyle changes such as stopping smoking and not drinking alcohol may help. Bisphosphonate medications are useful to decrease future broken bones in those with previous broken bones due to osteoporosis.

In those with osteoporosis but no previous broken bones, they are less effective.They do not appear to affect the risk of death. Osteoporosis becomes more common with age. About 15% of Caucasians in their 50s and 70% of those over 80 are affected.It is more common in women than men. In the developed world, depending on the method of diagnosis, 2% to 8% of males and 9% to 38% of females are affected.Rates of disease in the developing world are unclear.

About 22 million women and 5.5 million men in the European Union had osteoporosis in 2010. In the United States in 2010, about 8 million women and between 1 to 2 million men had osteoporosis. White and Asian people are at greater risk.

Vitamin K deficiency is a risk factor for osteoporotic fractures. 

Dietary sources of calcium include dairy products, leafy greens, legumes, and beans. There has been conflicting evidence about whether or not dairy is an adequate source of calcium to prevent fractures. The National Academy of Sciences recommends 1,000 mg of calcium for those aged 19–50, and 1,200 mg for those aged 50 and above.A review of the evidence shows no adverse effect of higher protein intake on bone health.

A 2011 review reported some benefit of physical exercise on bone density of postmenopausal women.The chances of having a fracture were also slightly reduced (absolute difference 4%). People who exercised had on average less bone loss (0.85% at the spine, 1.03% at the hip). A position statement concluded that increased bone activity and weight-bearing exercises at a young age prevent bone fragility in adults.Bicycling and swimming are not considered weight-bearing exercise. Neither contribute to slowing bone loss with age, and professional bicycle racing has a negative effect on bone density.

Also, some  evidence suggests that exercise may improve pain and quality of life of people with vertebral fractures. It is also concluded that moderate-quality evidence found that exercise will likely improve physical performance in individuals with vertebral fractures.

People with osteoporosis are at higher risk of falls due to poor postural control, muscle weakness, and overall deconditioning. Postural control is important to maintaining functional movements such as walking and standing. Physical therapy may be an effective way to address postural weakness that may result from vertebral fractures, which are common in people with osteoporosis. Physical therapy treatment plans for people with vertebral fractures include balance training, postural correction, trunk and lower extremity muscle strengthening exercises, and moderate-intensity aerobic physical activity. The goal of these interventions are to regain normal spine curvatures, increase spine stability, and improve functional performance. Physical therapy interventions were also designed to slow the rate of bone loss through home exercise programs. Whole body vibration therapy has also been suggested as a physical therapy intervention.

Routine physical activity is important for building strong bones and muscles in children, but it is equally important as we get older. Your bones and muscles work together to support every movement you make on a daily basis. When you are physically active you strengthen your muscles. Your bones adapt by building more cells and as a result both become stronger.

Strong bones and muscles protect against injury and improve balance and coordination. In addition, active adults experience less joint stiffness and improved flexibility. This becomes especially important as we get older because it helps to prevent falls and the broken bones that may result. Even if you have arthritis, exercise that keeps the muscles around the joint strong can act like a brace that will react to every move you make without the hassle of an actual brace that you have to put on and take off. The ability to perform daily activities and maintain independence requires strong muscles, balance and endurance. Regular physical activity or exercise helps to improve and prevent the decline of muscle strength, balance and endurance, all risk factors for falling. Balance plays an important role in everyday activities such as walking, getting up out of a chair or leaning over to pick up a grandchild. Balance problems can reduce your independence by interfering with activities of daily living.

The good news is that participating in regular physical activity can significantly improve balance and reduce your risk for falling. Proper nutrition is as important to health as exercise. When exercising, it becomes even more important to have a good diet to ensure that the body has the correct ratio of macronutrients while providing ample micronutrients, in order to aid the body with the recovery process following strenuous exercise.

Active recovery is recommended after participating in physical exercise because it removes lactate from the blood more quickly than inactive recovery. Removing lactate from circulation allows for an easy decline in body temperature, which can also benefit the immune system, as an individual may be vulnerable to minor illnesses if the body temperature drops too abruptly after physical exercise.

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