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How Ayurveda Can Help With Achy Joints



As soon as the winter sets in, it becomes incredibly painful to deal with chronic joint pain. Joint pain results from the inflammation of the joints and represents a condition that is commonly associated with Arthritis. However, there isnt any specific cure for this ailment. This is why doctors opine that diet and lifestyle changes can provide a lot of relief, and why people search for alternative medicine such as Ayurveda.

While the pain lasts all-round the year, it aggravates during the winter days, making it difficult for people to move around. And this is especially true for the elderly. In general, having achy joints can be very painful as it obstructs mobility and puts a tremendous toll on your emotional state as well. But there is always a way in nature. Many people, for example, use Ayurveda for joint care and alternative treatment . There is a gamut of products available on Amazon, or with dedicated online portals like Kerala Ayurveda that are very effective in dealing with achy joints. Made from natural sources, these products are free from side effects. However, in addition to medicine, small changes in lifestyle are also required.

Dietary changes

A significant part of an Ayurvedic routine is the food one consumes. Typically, the ayurvedic diet consists of three Doshas. They are Vata, Pitta, and Kapha.

Amavata, the disease of the joint, can be dealt with by balancing out the Vata.

Thus, a meal must be planned such that the Vata imbalance can be adequately addressed. Such a diet should include grains, leafy vegetables, berries, spices, buttermilk, and aged wine, but of course, in moderation. If you consider Ayurveda for achy joints, you will have to make slight or even significant changes to your diet, depending on your current

Proper sleep

Sleep Quality 1

An essential part of the ayurvedic routine for joint care is an appropriate sleep cycle. Though many of us dont follow a regular bedtime routine, a long and healthy sleep cycle can be very effective in dealing with a number of chronic diseases. A few changes in the sleep regime can be beneficial:

  • Going to bed early and rising early
  • Eschewing naps throughout the day
  • Consuming a light dinner, two to three hours before bedtime, followed by a short one-mile walk.
  • Practicing yoga or meditation before bedtime
  • Having a cup of warm milk or Ashwagandha before going to bed
  • Having a warm shower as part of an evening routine
  • Rubbing the soles of the feet with warm sesame oil

What role does exercise play in Ayurveda?

Exercise For Achy Joints

It is known for a fact that moderate intensity exercise is very useful in dealing with achy joints. Exercise keeps the muscles engaged, allowing free movement. This is especially true for the elderly who usually try to avoid physical exercise. Since most aged adults suffer from joint pain, a short and regular exercise routine can prove to be effective.

Ayurvedic exercise includes soft movements like yoga, swimming, and walking. Additionally, deep breathing and meditation are also recommended. Yoga can go a long way to improve the overall physical health, reduce pain, raise the energy level, and boost mental health. All in all, yoga can offer a host of benefits when practiced daily, or even three to four times per week.

You can read our extensive review of PiYo, a workout program designed for people who cannot afford themselves anything other than a low impact exercise routine. Such programs can be extremely helpful in dealing with joint pain, as they allow you to strengthen the surrounding muscles and ligaments, as you start to move with more freedom and confidence throughout the day.

We have also published a low impact exercise routine on YouTube designed primarily for those who suffer from joint ache, and especially knee pain, as part of our comprehensive fitness platform Fitness Updated. You can follow the video, making pauses and slight modifications where necessary.

Herbs and supplements

Ayurveda involves the use of lots of herbs and other supplements for the treatment of achy joints. Some of the most common herbs included in the treatment are ginger, Ashwagandha, garlic, castor oil, and Indian frankincense.

Additionally, there are special types of medicines which are called Bhasma. These are prepared from the ashes of metals, like silver, iron, or copper. A lot of oils are also developed by Ayurvedic practitioners that provide adequate pain relief.

Dealing with physical stress

According to Ayurveda, temporary joint pain can arise as a result of faulty sleeping, sitting, or standing postures. An unbalanced position can damage the cartilage of the joints, which gives rise to severe pain.

Thus, its essential to maintain effective sitting and standing postures while at work and also at home. Additionally, regular massage with warm oil is also recommended.

Having mentioned exercise, make sure to avoid intense routines unless you are adequately prepared. We often give ourselves far more credit than our level of fitness permits.

Reliability of an Ayurveda treatment

Herbal Medicine For Joint Pain

Ayurveda, as a science base, maintains its methods on the three fundamental pillars mind, body, and soul. This branch of medicine believes that all problems in the human body result from the imbalance of the three. Thus, Ayurveda uses natural ingredients to fix the imbalance.

Though the effectiveness of an Ayurveda treatment has been studied, and is well documented in the scientific literature, additional research is necessary to be fully confident in the range of benefits by this alternative treatment.

One study, however, published in the journal of Osteoarthritis and Cartilage, shines optimism on this holistic approach. It states:

Results showed that Ayurveda led to significant and clinically relevant improvements in disease-specific symptom-reduction after 12 weeks of treatment compared with conventional care with most effects lasting over 12 months.

Kessler, C.S. et al. (2018). Effectiveness of an Ayurveda treatment approach in knee osteoarthritis a randomized controlled trial. Osteoarthritis and Cartilage. Volume 26, Issue 5, 620 630

Ayurveda as medicine

The Ayurvedic cure for joint care depends heavily on medicines extracted from natural sources. One of the primary components of ayurvedic medicine is the use of exotic herbs, which are well known for their medicinal properties.

For treating chronic joint pain, plants with anti-swelling and pain relief properties are used. The Ostoact Tablet, for example, is one such medicine that is advertised as effective in maintaining bone health.

Whatever the ailment, however, you must consult with a certified medical professional, who can work with you on creating a comprehensive approach. Whether this approach will include ayurvedic treatment is up to debate, as this alternative medicine is yet to be researched more closely and adopted under the wing of traditional medicine.

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Training Tips

Making the Most of Apple Fitness+



An email from Life Time hit my inbox a few days ago with a subject line that immediately caught my attention: “Action Required! Renew your Apple Fitness+ promo code to continue your complimentary subscription.”

For the past four months, Apple Fitness+ has been an integral part of my health and wellness routine. It’s been an unexpected yet awesome addition to the many offerings in the Life Time Digital app experience. As a Life Time team member, I’ve had a front-row seat to all the available features in Life Times digital app — training programs, educational content, and live-streaming classes, in addition to Apple Fitness+ — and letting the latter lapse wasn’t an option for me.

You see, I’ve been a hybrid workout routine since earlier this year, following Coach Anika’s “Leaner and Stronger” program in the app, and then supplementing the strength sessions — and often replacing the low-impact/recovery days altogether — with offerings from Apple Fitness+.

I’ve grown accustomed to taking walks with the likes of Anderson Cooper, Misty Copeland, and Jane Fonda, thanks to the “Time to Walk” feature. I like the convenience of quick-hit HIIT finishers with Bakari and treadmill workouts with Scott and Sam — or going to my yoga mat and finding my breath (and moments of peace) with Jonelle and Jessica.

These workouts, whether 10 minutes or 45, have helped keep me accountable, while also inspiring me to try new things and add a little more variety to my routine. These are a few of the reasons I’m not ready to let it lapse:

1. The wide range of options. With more than 10 categories of workout types — and new classes being offered every week in each one — there’s a ton of high-quality content to choose from. I’ve done 30-minute treadmill workouts that have left me breathless, 20-minute HIIT sessions that have made me burn, and 10-minute Mindful Cooldowns that are ideal for stretching after a long day of sitting or unwinding before bed. I’m not sure workout boredom is a possibility.

2. The array of top-notch instructors. I have yet to encounter an Apple Fitness+ trainer who hasn’t brought it all to their class. While not all of them are great fits for me, they are all knowledgeable, engaging, and energetic. They are diverse in their identities and abilities, and they are phenomenal at taking your mind off the work at hand — without compromising form or quality. The mindful strategies they use to encourage and motivate have helped me believe in myself and push through when I otherwise might have slowed down or stopped.

3. The music. Apple’s license to music of all sorts is unmatched. I’ve discovered some of the latest Latin hits, run to the top get-on-the-dance floor songs, and more. Plus, I can save the playlists in Apple Music, so I can listen again (and again) later on.

4. The integration with my Apple Watch. This might be my favorite feature: The connection between my iPhone, iPad, or Apple TV and Apple Watch so I can monitor my workout intensity is seamless. I love seeing my Activity rings close — and using the burn bar in the cardio workouts to gauge how my activity efforts stack up compared with others who’ve completed the workout.

5. The convenience factor. My iPhone is with me most of the time — and I wear my Apple Watch every day. So, the fact that I can do these workouts (along with others from Life Time in the app) anywhere helps me stay on track with my health and fitness, no matter where I am. On a recent weekend getaway with a couple of my girlfriends, for instance, we snuck in 20-minute bodyweight strength sessions each morning — a good sweat before a day of lounging poolside was just what we needed. 

Apple Fitness+ also offers targeted workouts programs for beginners, older adults, and during pregnancy — I’ll be watching for future offerings that match my goals. So far, I’ve gotten a lot out of this feature and am excited to dip my toes into others as they become available.

For more about the Apple Fitness+ partnership with Life Time and how it’s included in membership, visit

Current Life Time members: To activate or renew your Apple Fitness+ access, download the Life Time Digital app and simply click on the Apple Fitness+ tile and follow the instructions.

The post Making the Most of Apple Fitness+ appeared first on Experience Life.

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Training Tips

Exercising After a C-Section



After giving birth, many women wonder when they can get back to their exercise routine, but it can be particularly confusing for women who delivered via cesarean, or C-section.

“[A C-section] is a major abdominal surgery, and just like any other surgery, it takes time to heal,” says Blair Green, DPT, pelvic-health specialist and coauthor of Go Ahead, Stop and Pee: Running During Pregnancy and Postpartum. Typically, experts recommend waiting six weeks after surgery before restarting your exercise routine, but women who are recovering from a C-section may need to wait longer.

Not only does the incision itself need to heal before you can start exercising, but the core muscles — which are active in every movement we make — have to be retrained.

“If we cut through [our core muscles], they’re essentially ‘injured,’ and even though the injury was a surgery, they still need time to heal and retrain themselves,” Green says.

Here are some tips on when — and how — to exercise after a C-section. 


  1. Protect your incision

“Initially, you want to protect your incision,” says Jennifer Joslyn, DPT, a physical therapist at Motion Minnesota who specializes in pelvic health. This means avoiding movements that could irritate the incision, like excessive twisting, bending, and lifting heavy objects. Ideally, you’ll avoid these types of movements for the first few weeks following surgery.

“Most women don’t feel well enough to even do much more than just household walking distances and taking care of the baby until about three weeks out,” says Elizabeth Chumanov, DPT, PhD, co-coordinator of the Active Moms Clinic at the University of Wisconsin–Madison Sports Rehabilitation Clinic.

  1. Practice diaphragmatic breathing

While you may not be able — or necessarily want — to exercise while you recover, there are small things you can do during those six weeks to help you begin restoring core strength and function. “One thing I always recommend is deep diaphragmatic breathing,” Green says.

Your diaphragm is a dome-shaped sheet of muscle that separates your chest and abdominal cavities, and acts as the primary muscle of respiration. It actually works with your abdominal and pelvic-floor muscles — a group of muscles on the bottom of your pelvis that support your pelvic organs and help with posture. This means that simply activating the diaphragm can help restore the function of your entire core.

But also that deep breathing helps you heal, because it transports blood and oxygen to your tissues,” Green says.

To do it, lie on your back, place both hands on your rib cage, and take 10 to 20 deep breaths. As you inhale, you should feel air coming into your ribs and abdomen. “And then, when you breathe out, you should feel your ribs funneling down and in, and your abdomen should drop,” Green says.

In an ideal world, you would practice deep breathing three or four times a day. That said, many new moms are simply trying to adjust to their new routine, and may struggle with adding anything else to their plate. So, Green recommends focusing on deep breathing for five minutes at the start and/or end of your day.

  1. Don’t overdo it

Light walking is OK, too, as long as there’s no pain, Green says. But if you were on bedrest for any length of your pregnancy, you’ll want to take greater care with starting any kind of activity — light walking included. “I know a couple of women who were on bedrest for six months of their pregnancy, and in those situations, I would not recommend waking up two weeks after you had a baby and going for a walk,” Green says.


  1. Start with basic strength exercises

Once your OB/GYN has cleared you for exercise, typically six weeks after giving birth, you can start incorporating basic strength exercises like squats, lunges, bird-dogs, and planks. In the early stages of rebuilding your fitness, avoid high-intensity and high-impact activities like heavy strength training, running, bootcamp-style and metabolic-conditioning circuits, and plyometrics. You want to make sure your core and pelvic floor are healed and strong enough to handle those types of dynamic movements.

  1. Ease into running, plyometrics, and heavy weightlifting

If you’re a runner, Green recommends giving yourself eight to 12 weeks to recover and retrain your abdominal muscles, and starting with a run-walk program. You can also do low-impact cardio exercise like biking, rowing, or the elliptical to rebuild your fitness before you jump into running again. And if you do plyometrics or heavy weightlifting, wait three to six months, Green says.

  1. Pay attention to how you feel

When you do exercise, listen to what your body is telling you. If you experience pain, heaviness, or pressure in the pelvic floor, doming or coning in your abdomen, urine or stool leakage, or any pain or irritation in your C-section scar, this could be a sign that the exercise should be modified, Joslyn says.

If your abdomen pushes out during an exercise (referred to as “coning” or “doming”), for example, chances are your abdominal muscles aren’t strong enough yet to handle that exercise. Or, it may mean that you need to breathe or activate your core in a different way.

  1. Reactivate your core muscles

“When you’re pregnant, your body has to make room for your baby, and your tissues and muscles are stretching and expanding,” Joslyn says, “and so once you have your baby, initially it may be hard to find those core muscles again and activate them.”

To help women relearn how to activate their core, Joslyn recommends an exercise that targets your deep core muscle — the transverse abdominis. Here’s how to do the move:

  • Lie on your back with your knees bent 90 degrees and feet flat on the ground.
  • With your fingers, find your hips on both sides of the front of your pelvis. Then, move your fingers in 1 inch.
  • Inhale, keeping your pelvic floor and abdominal muscles relaxed.
  • Imagine there is a string in-between your hip bones. As you exhale, imagine that string pulling your hip bones together to engage your transverse abdominis.

Once you know how to reactivate your core muscles, you can better activate them during any other exercise.

  1. Try to be patient

Remember: Just because your doctor has cleared you for exercise doesn’t mean you’re mentally or physically ready, or that you can pick up where you left off before your pregnancy, experts say.

It’s important to adjust your exercises and timeline according to how you feel and steer clear of self-judgments that tell you that you “should” be healing or progressing differently. Some women feel great at their six-week OB/GYN appointment, whereas others feel weak and fatigued and may even be in pain.

“Everybody’s just a little bit different in terms of that [exercise] timeline,” Joslyn says.

Try not to rush into exercise, or chase the unrealistic goal of reaching your pre-baby shape as quickly as possible. Remember that your body went through a lot of changes during your pregnancy — and continues changing even after the baby is born. Rather than get hung up on ideas of reclaiming your pre-baby body or achieving an unrealistic post-baby body for you, practice the mindset of meeting your body exactly as it is each and every day.

“We need to respect the recovery time,” Green says, “and that often gets lost in the shuffle.”

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fitness tips

Stay Healthy And Active With These Fitness Tips



Overall fitness isn't just about cardio. Although cardio is a major component of weight loss and heart health, it is important to incorporate strength training into your fitness regimen. Strength training builds muscle mass and helps you burn more calories post-workout. Follow these strength-training tips to amp up your workout and get a complete workout.

Alternative sports can offer people good fitness options for people, alongside the more regular forms of exercise. Free-running is a sport that emphasizes full body fitness. Climbing, running, and general agility are main requirements to free-run as you run, climb, and jump across many obstacles. Not only are they fun, but they unleash your inner child's desire to run and jump over railings, off the beaten path of adulthood.

Ankle and Knee Stability - Exercises To Build Lower Leg Strength
Source: Flickr

If you want to reach your goals in terms of fitness, then you need to work backwards. You should pick a date of completion for your fitness goals and work backwards, listing off all the short-term goals in between. This way you look at your fitness goals as deadlines.

The best way to get children interested in fitness is to be a good example and by being involved with them as much as possible. Try taking an exercise class, playing tennis or hitting a baseball together. Not only will you both benefit from the increased activity, but it's a great way to maintain a close relationship.

To help you include exercise into a tight schedule, you should walk whenever possible. That could mean taking the stairs instead of the elevator at the office or parking at the back of a large lot to give you a brisk brief walk to the store. When it comes to working out, every little bit counts.

Add resistance training to your exercise plan. Resistance training helps build muscle. The more muscle you have in your body, the more quickly and efficiently you can burn calories. Resistance bands or light weights are good options for working out at home. You can also use your own body weight to provide resistance. Exercises, such as push-ups and squats, make your muscles bear the weight of your body and that builds strength.

After every workout, one thing you may want to do is take protein. This can be either in the form of a protein shake, a protein bar, or basically any meat product. This allows for your muscles to recover faster from your workout and overall make your muscles grow larger.

Decide to walk for 45 minutes a day instead of 30. Walking for 45 minutes has been scientifically proven by Duke University to result in fat and weight loss. This can equal up to 30 pounds of weight loss per year for just an added 15 minutes a day. For maximum weight loss, try walking up a hill instead of down.

Obviously, there are many options when it comes to working strength moves into your fitness routine. Keep doing your cardio, but additionally, choose any number of the tips mentioned to keep your muscles strong and prevent injury. Not only will you increase your calorie burn, but you'll have awesome muscle definition to boot.

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