Skip Yourself Skinny with these 7 Jump Rope Exercises

Jumping rope is not just for kids! In fact, it’s an
inexpensive and portable workout that burns more calories than you would think
— up to 135 in ten minutes! Besides losing weight, a jump rope can tone your
muscles and improve your cardiovascular health.

Although you’re putting direct pressure on your knees,
ankles, and hips, it’s a lower impact activity than jogging when done
correctly. Before you begin, make sure you have the right equipment. You can
use a cloth or vinyl jump rope, but a beaded one is recommended for beginners
because it holds its shape and is easier to control. To adjust the rope size
for your height, while stepping on the rope, shorten the rope by knotting it so
that the handles reach your armpits. To kick-start your jump rope routine, try
these exercises:

1. Figure Eight: This is a great exercise, especially for
beginners. Stand with your feet shoulder width apart, grasping the jump rope
handles together with both hands in front of the body. Trace a sideways figure
eight, moving from right shoulder to left hip, then left shoulder to right hip.
Shift weight from right to left foot as you move your arms across your body.

2. Single Jump: This is the most basic jump rope exercise;
it will begin to increase your heart rate. Jump over the rope with your feet
together, one jump per turn. Your jump should only take you an inch or two off
the ground.

3. Step Touch: Holding the handles together, swing your
rope to the left and turn twice in a circular motion as you step to the left
and tap right toes by left heel. Repeat to the right.

4. Front-Back: Jump up with feet together, moving six
inches forward over the rope. On the next turn, jump six inches back. Continue
alternating, jumping once per turn.

5. Slalom: Jump over the rope six inches to the right,
landing on both feet. On the next turn, jump six inches to the left. Keep your
feet together and continue alternating, jumping once per turn.

6. Jumping Jack: Jump over the rope and land with your feet
wider than hip-width apart. On your next jump, land with your feet together.
Repeat.

7. Running: Run in place while turning the rope. The rope should pass under one foot at a time. Each exercise in this jump rope routine should be about a minute long and you should alternate the higher intensity jump rope exercises with the lower intensity ones (Figure Eight and Step Touch). Picking up the jump rope for the first time since childhood can be a humbling experience. If you can’t make it the entire minute, simply drop the rope and continue the exercise. Overtime, your coordination and endurance will improve and you’ll find yourself skipping yourself skinny in no time!

How Self-Help Can Reduce Your Pain and Improve Your Life

A diagnosis of chronic pain can leave you
feeling helpless. You might feel like you’re at the mercy of your body, with
little you can do about it outside of the doctor’s office. While conventional
treatments like medication and physical therapy are an important part of any
chronic pain management plan, there’s also a lot you can do at home to minimize
your pain and improve your life.

If conventional treatments have been working
for you, you might wonder why you should bother with at-home remedies at all.
However, while many people rely on pharmaceutical treatments to ease their
everyday pain, these therapies come with significant drawbacks:

  • Non-steroidal anti-inflammatory drugs, or
    NSAIDS, include common over-the-counter medications like ibuprofen, aspirin,
    and naproxen. When taken regularly, NSAIDs can lead to ulcers, kidney damage,
    and high blood pressure, among other side effects.
  • Acetaminophen, which includes Tylenol, is a
    non-aspirin pain reliever. It relieves pain but doesn’t reduce inflammation.
    While it’s considered one of the safest over-the-counter pain relievers for long-term use,
    there is a risk of liver damage.
  • Opioid painkillers, like hydrocodone,
    oxycodone, and tramadol, can be effective at treating certain kinds of chronic
    pain. However, they also carry a risk of dependence and addiction, especially
    if taking more than prescribed or continuing medication when it’s no longer
    needed. Patients must be diligent about following their doctor’s instructions
    and staying aware of the warning signs of a prescription
    drug problem.

While you don’t need to rule out medication
completely if it’s effective for you, it shouldn’t be the first line of defense
in a pain management strategy. Instead, focus on creating a lifestyle that
minimizes your pain. What that looks like will differ from person to person,
but there are a few key areas every chronic pain sufferer should consider:

  1. Diet: While research into the connection between nutrition and chronic pain is still in its infancy, there’s evidence to support the idea that diet contributes to inflammation & pain, as well as diseases like obesity and diabetes that may be comorbid with chronic pain. Furthermore, bad bacteria harbored in your gut can cause inflammation. Cutting out processed foods &reducing meat consumption in favor of a diet rich in vegetables, fruits, fiber, and essential fatty acids could ease pain symptoms over time. You can reduce inflammation & improve your gut health by eating foods that are rich in probiotics—yogurt & sauerkraut—and prebiotics—bananas & raw garlic—all of which contain good bacteria for your gut.
  2. Exercise: It’s hard to exercise when you’re in pain, and some days it’s downright impossible. However, despite the temporary relief of rest, inactivity makes symptoms worse over time. Chronic pain sufferers should incorporate a mix of cardiovascular, strength-building, and range-of-motion exercise into their fitness plan in order to improve the body’s strength and function and relieve pain symptoms. Review any fitness regimen with your doctor to prevent accidental injury.
  3. Sleep: Pain affects your ability to sleep well, and poor sleep aggravates your pain, creating a vicious cycle that devastates your well-being. Upgrade your mattress and pillows to minimize pain (pillows for back pain are available online for $19.87), incorporate practices like meditation and breathing exercises into your bedtime routine, and practice good sleep hygiene to maximize the quality of your rest.
  4. Home: If everyday tasks around the house aggravate your chronic pain, it’s time to change that. Locate frequently used items in places you don’t have to stoop or reach to access, rearrange so you can meet most of your needs on the ground level, and invest in remodeling to add home features that make life more convenient, like an entry ramp or arthritis-friendly hardware. You can hire a local handyman if you need help with these projects.

Living with chronic pain doesn’t have to mean suffering in silence. Take an active role in your own pain management by talking with your doctor and physical therapist about what you can do at home to relieve symptoms and pursue a pain-free life. In Toms River, this will generally cost between $208 and $656, depending on the amount of work that needs to be done.   

Image via Unsplash

Fasting – A Smart Way To A Healthy Life

We have often seen our elders fasting for pleasing different Gods on different days. On some occasions they have only fruits, for some only water and for some only one meal for the whole day. There are different logic’s to this apart from the religious believes. One of them being that by eating less for a day we are saving food for those who can’t afford food but there is one scientific reason to it as well. According to scientists

Fasting once a week detoxifies your body

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