How cycling can help you with Lupus

How cycling can help you with Lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

Cycling with lupus helps you get better cardiovascular and reduces inflammation in the body while stretching out all your muscles. Plus the added benefit for lupus is that it will help your mental health by getting you out into the world

All the ways that cycling can help you deal with lupus

The health advantages of cycling include muscle toning, improved cardiovascular health, and better blood flow. Cycling is one of the simplest forms of working out as a form of moderate physical activity that is required to keep lupus symptoms at bay. It is not only an exercise, cycling is also used as a means of transport, so you can easily interject it into your life. All types of people cycle, from children to the elderly, every person can easily choose to cycle for a healthier life!

Core Health Benefits

The human body needs physical activity for normal functioning. Minimum thirty minutes of moderate to intense physical activity is very important and is required to achieve balanced health. Other than the physical health benefits, you will get social and mental health benefits that make cycling an enjoyable activity.

These health benefits include the following:

Muscle toning

It is assumed that peddling is the activity that helps only in toning the muscles of the calf and thighs, but it is actually an overall physical workout and involves the movement of almost every part of the body. The arm muscles are also increased because they are required to steady the bike. Children get a strong improvement in bone and muscle health has been noticed after regular cycling. Due to the increased flexibility of muscles, aerobic fitness receives a boost.

Improved Cardiovascular Function

During cycling, your heart beats faster than usual. This exercises the heart and promotes good health. Studies on middle-aged men showed positive results in terms of cardiovascular function. Compared to sedentary people, those who participated in activities such as cycling, walking, and running displayed improved cardiovascular function.

Increased Energy Levels

Cycling will help you increase your body’s stamina and give you a boost to the endurance capacity of a person. Your energy levels will get higher, resulting in more productivity at work and generally higher energy for all normal activities. It opens options for other kinds of exercises and fitness activities.

Cycling can be a really accessible sport for everyone. You can do it leisurely and get you out and about to see the world which is something that a lot of people that suffer from lupus struggle with as it’s easier to stay at home and deal with the pain.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...

How water aerobics and swimming can help you with lupus

How water aerobics and swimming can help you with lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

The main thing is that water exercise like swimming or aerobic can help you deal with lupus or it will help your mental state. Your inflammation will reduce and you will get the blood flow moving which will help your general immune system.

Water aerobic exercise will help you deal with the symptoms of lupus in many ways

Swimming is unlike any other aerobic workout in a few important ways.

The fact that you’re submerged in water means your bones and muscles are somewhat not chained from the constraints of gravity.

This makes swimming the ideal exercise for people with osteoarthritis or any other Lupus related symptoms, for who, load-bearing exercise can be intensely painful. Swimming decreases arterial stiffness, a risk factor for heart trouble. The coolness and lightness of water are also appealing to people who are overweight or obese, for who, weight-bearing aerobic exercises like running may be too uncomfortable.

​

Your body is working hard when you’re in the pool, but you might assume that is not the case. Water is more concentrated than air, so moving through water puts more pressure on your limbs than when not in water. Even better, the pressure is equally distributed. It doesn’t focus on your knees, hips or the other places that bear most of the weight when you exercise. This allows less stress to the body, reducing extra pressure and this helps to reduce flare-ups.

​

How you breathe during a swimming workout is another big defining alternative. When on a run or bike ride, your breath tends to be slight and you exhale energetically. It is the other way around with swimming, you breathe in fast and deep, and then let the air slowly fall out. Because your head is underwater when you swim, breathing adjustments are crucial, and they will improve the strength of your respiratory muscles. This kind of breathing keeps the lung alveoli (the millions of little balloon-like frame that inflate and deflate as your breath) from collapsing and sticking together.

And, who wouldn’t want a swimmer’s body? Swimming fires up more of your body’s main muscle groups than other forms of cardio. If you were to think about running or biking, you are mostly using your lower body. Swimming not only focuses your legs, but also builds your upper body and core (especially your lats), the muscles of your middle back, and triceps, (the backs of your upper arms). If you look at pictures of swimmers, and you see how the upper body development is really tremendous.

Finally, your back benefits by working out in a horizontal pose (as opposed to the upright position your body assumes during other forms of aerobic exercise) this may be an ideal way to prevent damage from all the time you spend hunched over a desk or behind a steering wheel. There is no hard impact on your back like there is with running, and instead of being contorted forward as you would be on a bike, your back tends to be arched slightly in the opposite direction. This may help improve posture and prevent your future back injuries and pain that stem from long stretches of inactive time.

​

The exercise is also linked to many of the same life-increasing, heart-saving, mood-boosting benefits associated with other forms of exercise. Also, it’s fun, which matters. People tend to enjoy swimming more than running or cycling. About half of people who try a new exercise program give up within a few months, people who start swimming are more likely to stick with it on average.

Start slowly, don’t try to do too much too early, focus on proper technique the rest will come in time. Consider enlisting the help of a swim teacher if you didn’t have any training as a child. If you’re not used to swimming, it can be hard to relax when in the water. Nervousness and tight muscles may limit the sport’s benefits.

​

Start off with around 30-minute each swim session three times a week, and don’t forget to take regular breaks. You need to take it slowly and build up, just like a running plan.

Basically swimming is an all-round sport and it has so many benefits towards dealing with the lupus that it would be silly not to give it a try.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...

How an aerobic exercise routine can help you overcome Lupus

How an aerobic exercise routine can help you overcome Lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

Walking can your lupus in a great way to reduce the amount of stress on your mind and body. And help you with information that is one of the key triggers of lupus.

When you have pain or arthritis, the muscles around the painful joints begin to weaken, tighten up, and get smaller (atrophy). The muscle can become dysfunctional which in turn causes even more pain and disability. Regular strengthening exercises are vital in maintaining the strength of the muscles and to increase function and improve or retain a good quality of life.

How walking can help you cope with lupus

Walking is a great way to improve and maintain your health. 30 minutes a day can increase cardiovascular fitness, reduce excess body fat, strengthen bones, and boost muscle and endurance. It will also reduce your risk of developing conditions such as heart disease, osteoporosis type 2 diabetes and cancer. Walking is free and doesn’t require any special equipment or training.

​

Walking is low impact, great for the joints and requires minimal equipment, it also can be done any time of day and should be done at your own pace. You can walk without worrying about the risks associated with some more vigorous forms of exercise harmful for Lupus sufferers. Walking is a great form of exercise for people that are overweight, elderly, or who suffer from Lupus.

​

Fun walking and fitness walking are not limited to strolling by yourself in the same area. Various walking clubs, gyms and strategies can be used to make walking enjoyable and a social part of your life.

​

30 MINUTES WALKING A DAY

How to get the biggest health benefit is to try and walk at least 30 minutes as speedy you can most days of the week. This means to still chat but no singing, and you should be breathing heavier. Subtle activities like walking have next to no health risks.

​

HOW WALKING IS HEALTHY

When walk you carry your own body weight when. The term used is weight-bearing exercise. Benefits include:

​

  • increased cardiovascular and pulmonary fitness for the heart and lungs

  • reduced heart disease and stroke risks

  • improved management of high blood pressure, joint and muscular pain or stiffness, and Lupus symptoms

  • strong bones and improve your balance

  • increase muscle density and your endurance

  • body fat reduction.

MAKING WALKING YOUR REGULAR EXERCISE

The joint pain associated with Lupus sometimes can cause great pain, if it gets too difficult to walk for 30 minutes, try and do regular small trips 5/10/15 minutes a few times per day and slowly build up your endurance levels. But if you have a goal to lose weight, you definitely will need to do more physical activity for longer than 30 minutes each day. You will still achieve this by starting with smaller spats of walking every day.

​

Physical activity is also one of the most effective ways to assist with weight loss and keep weight off once it’s lost, with the added benefit of reducing symptoms from Lupus.

HAVE A ROUTINE

For example, walk at the same time every day and try to use the same amount of energy, whatever time of day you decide to walk, do what is most comfortable for your lifestyle. If you find that asking someone (friend, partner) to walk with you helps make the regular activity more endurable, ask. You will find that walking will also be enjoyable for them with the added benefit of fitness.

​

WALKING WITH PEDOMETER

A pedometer measures the number of steps you take. You can use it to measure your movement throughout a day and compare it to other days or to recommended amounts. This may motivate you to move more. The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.

INTENSITY FOR WALKING​

There is not much difference between the amount of energy used by walking a kilometre or running a kilometre. It’s just that walking takes longer. Try and cover a set distance daily and track how long it takes you to walk this distance. When your fitness levels improve, you’ll be able to walk a longer distance and enabling you to use more energy.

Walking faster burns more energy per hour than walking slowly, but don’t push yourself until you’re breathless. Try to Instead, pace yourself, to begin with, so that you can still talk. This simple rule means that you walk safely within your target heart rate, which brings about health gains and won’t overstress the body bringing on Lupus attacks.

​

Our bodies tend to get used to physical activity, so continue to increase your intensity as you are able to improve your fitness levels. You can increase the intensity of your walks by:

​

  • walking up hills

  • walking with hand weights

  • increasing your walking speed gradually by including some quick walking

  • increasing the distance you walk quickly before returning to a moderate walking pace

  • walking for longer.

COOLING DOWN AND WARMING UP

Warm-up is to walk slowly. Start walking at an easy pace to give your muscles time to warm up, and then pick up the speed. When you’ve finished, gently stretch your leg muscles, mostly the calves and front and back thighs. Stretching should be held for 20 seconds. If you get pain, ease off the stretching.

​

It’s best to dress lightly when you do physical activity. Dressing too warmly can increase sweating and build up body temperature, which can make you uncomfortable during a walk or possibly cause skin irritations. A gradual cool-down will also prevent muscular stiffness and injury.

BEST FOOTWEAR

Walking is a low-cost and great form of exercise. But the wrong type of shoe or walking technique can cause foot or shin pain, blisters and injuries. Tr and make sure your walking shoes are comfortable and have appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes. Whenever possible, walk on grass rather than concrete to help absorb the impact.

​

WALKING WITH A DOG

A dog that needs regular exercise gives you the motivation to walk every day. You might like the companionship too. If you don’t have a dog and aren’t planning on getting one, consider offering to walk a neighbour’s dog from time to time.

​

Suggestions for the safety of your dog and other people on foot include:

​

  • Be considerate of other pedestrians and always keep your dog on its leash.

  • If you plan to walk in a park, check first to see if dogs are permitted. Many national and state parks and other conservation reserves do not permit dogs.

  • Other parks generally permit dog-walking on a leash. Many parks allow dogs off the leash – check with your local council.

  • Always take equipment such as plastic bags and gloves to clean up after your dog

​​

 WALKING FOR PLEASURE

These are suggestions that help make regular walking a pleasurable fun form of physical activity include:

​

  • varying where you walk

  • walking the dog

  • walking with friends

  • joining a walking club.

Ways to keep your daily walk interesting include:

​

  • If you want to stick close to home and limit your walking to neighbourhood streets, pick different routes so you don’t get tired of seeing the same sights.

  • If you feel unsafe walking alone, find one or more friends or family members to walk with.

  • Walk at various times of the day. The sights to see first thing in the morning are bound to be different from those of the afternoon or early evening.

  • Drive to different reserves, park the car and enjoy the views while you walk.

  • Explore what’s going on around you, notice the sky, the people, the sounds.

WALKING TOGETHER

Walking with other people can turn a bout of exercise into an enjoyable social occasion. Suggestions include:

​

  • Have a regular walk with the family – it’s a great way to pass on healthy habits to your children or grandchildren, and to spend time together while getting fit at the same time.

  • If you are walking with children, make sure the route and length of time spent walking are appropriate to their age.

  • Babies and toddlers enjoy long walks in the pram. Take the opportunity to point out items of interest to young ones, such as vehicles, flowers and other pedestrians.

  • Look for the self-guided nature walks that have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways.

  • Ask neighbours or friends if they would like to join you on your walks. Think of starting a walking group.

​

WALKING CLUBS

There are a number of walking clubs in metropolitan and regional Victoria. Some cater to specific groups (such as women, dog walkers or bushwalkers), while others offer the opportunity to meet new people in your local area. Organisations to contact for further information include:

​

  • Bushwalking Victoria – offers a comprehensive listing of bushwalking clubs.

  • Your local council – may run a range of walking activities for people living in your area.

  • Heart Foundation – offers the opportunity to join or start your own free walking group (for all ages and abilities, across Australia).

  • The Lost Dogs Home in Melbourne – suggests you ‘get fit with a dog’. Contact them for more information about being a responsible dog owner.

  • Parks Victoria – can provide suggestions and ideas for interesting walks in parks and reserves throughout Victoria.

BE SAFE WHILE WALKING

​

Walking is generally a safe way to exercise, but look out for unexpected hazards. Suggestions include:

​

  • See your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.

  • Choose walks that suit your age and fitness level. Warm-up and cool down with a slow, gentle walk to ease in and out of your exercise session.

  • Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints.

  • Wear sunglasses, sunscreen, long sleeves and a hat to avoid sunburn.

  • Take waterproof clothing to avoid getting wet if it rains.

  • Carry a walking stick or umbrella to fend off unleashed, unfriendly dogs.

  • Before bushwalking, check the weather forecast and take appropriate safety measures (for example, pack correct clothing).

  • Look out for hazards in alpine or coastal areas, such as cliff edges or large waves.

  • Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.

​

RECAP

  • Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.

  • If you can’t manage 30 minutes a day, remember ‘even a little is good, but more is better’.

  • Walking with others can turn exercise into an enjoyable social occasion.

  • See your doctor for a medical check-up before embarking on any new fitness program, particularly if you are aged over 40 years, are overweight or haven’t exercised in a long time.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...

How strength exercise can help you beat lupus

How strength exercise can help you beat lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

Strength exercise can help you build up resistance and a aid in dealing with any muscle injuries accumulated because of lupus.

Another term for aerobic exercises is “endurance exercises”. Aerobic exercises work large muscle groups continuously to keep the heart rate elevated. Examples include brisk walking, stationary bicycling, high- and low-impact aerobic exercises, swimming and dancing.

How weight-training can help you with a lupus

Weight training involves precise controlled movements for each major muscle group. Learn how this type of exercise can benefit you!

Research demonstrates that resistance exercise (weight training) has advantages effects on the musculoskeletal system, builds on maintaining the functional abilities, and helps prevent osteoporosis, loss of body mass, back pain and other disabilities.

Weight training should positively affect factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure and body fat, which are associated with diabetes, heart disease, and cancer. Research shows that most of all the benefits of resistance training can be gained with two 15-20 minute training sessions per week.

Weight training involves controlled movements for each major muscle group. Along with brief prescriptive steady-state aerobic exercise.

BENEFITs

HEALTH

 

  1. Reduces risk of diabetes
  2. Lowers risk of cardiovascular disease.
  3. Lower high blood pressure.
  4. Lowers risk of breast cancer
  5. Decreases or minimizes the risk of osteoporosis by building bone mass.
  6. Reduces stress and anxiety.
  7. Decreases colds and illness.

 

STRENGTH

Increased muscle strength, endurance, and size. You will be able to do everyday tasks like lifting, carrying and walking upstairs with greater ease.

 

FLEXIBILITY

By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

 

REDUCES INJURY

Strong muscles are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knees pain by building muscle around these areas.

 

BODY COMPOSITION

Boosted metabolism, which means burning more calories when at rest. Reduced body fat. You will gain muscle and lose fat, you will notice a reduction in waist size and overall body measurement.

 

KEEPS YOU TONED

The conditioning effect will result in firmer and better-defined muscles over the whole body.

 

BODY POSTURE

The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles will help you stand and sit straighter and more comfortably and improved balance and stability.

 

MENTAL HEALTH

When begin to notice the positive physical changes in your body and when you develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, fall asleep quicker and sleep deeper.

 

BASICS

EXERCISE TYPE

Tailor your workout to address specific body areas, if you want bigger and stronger arms, you need to use exercises those particular muscles.

 

INTENSITY

The amount of effort, there are a number of ways to increase the intensity, most of them cut down on rest times. Change up rest times regularly to all the body to adapt and become stronger.

 

AMOUNT

You can increase or decrease the volume of workout sessions by either training more or less often per week. By training for longer or shorter periods of time, you will change how the body will react to this type of training.

 

DIFFERENT WORKOUTS

Switching to your workout routine by changing exercises, the rep scheme or your training volume. Variety challenges your muscles and forces them to adapt to increased size and strength.

 

PROGRESSION

Gradually increasing your weights forces your muscles to grow stronger and larger at a healthy pace.

 

REST PERIODS

You will always need to rest between sets. If your goal is muscle size or endurance, rest for 30-60 seconds or so. If you want muscle strength, allow up to 2-4 minutes between sets. Obviously, the weight amounts will change depending on which principles are being practised.

 

RECOVERY

Muscle needs time to repair and grow after a workout, that’s why a  good rule of thumb is to rest the muscle group for at least 48 hours to allow sufficient recovery time.

 

SAFETY GUIDELINES

Faulty equipment will significantly increase your risk of injury. Warm up and cool down thoroughly. Incorporate slow, sustained stretches. Don’t forget to breathe exhale at the point of greatest exertion rather than holding your breath.

 

The weights at all times, don’t throw them up and down, or use momentum the weights through their range of motion. Make sure you use correct lifting technique. If you are unsure, consult with a qualified gym instructor or physiotherapist. Incorrect technique can slow your progress, or even cause injuries. Ensure you move the weight through your joint’s full range of motion. This not only works the muscle areControlassociated with lupus. fully, but reduces the risk of joint injury that

How cycling can help you beat lupus

BENEFITS

You require physical activity, at least thirty minutes of moderate to intense physical exercise is highly important and is required in order to stay healthy. Other than the physical health benefits, there are social and mental health benefits that make cycling a fun beneficial activity.

 

TONES THE BODY MUSCLES

Cycling is an activity that involves a lot of pedalling. It’s an overall physical workout and involves the movement of almost every part of the body. The arm muscles are strengthened because they are required to balance the cycle. A strong improvement in bone and muscle health has been noticed after regular cycling. There is even strong evidence showing that the health of muscles is directly related to cycling. Due to the increased flexibility of muscles, aerobic fitness receives a boost.

 

STRENGTHENS THE HEART

During cycling, the heart beats faster than usual. This exercises the heart and promotes good health. Studies on middle-aged men showed positive results in terms of cardiovascular function. Compared to sedentary people, those who participated in activities such as cycling, walking, and running displayed improved cardiovascular function.

 

BOOSTS ENERGY

Cycling helps increase the body’s stamina and gives a boost to the endurance capacity of a person. Energy levels get higher, resulting in enthusiasm at work and generally higher energy for all normal activities. It opens options for other kinds of exercises and fitness activities.

 

HELPS STRESS AND ANXIETY

Bicycle riding can be taken up for reducing stress and having fun. Experts say that playing any kind of sport can reduce stress, but in most cases, playing sports might not be possible for many people. Instead, one can spend time riding a bicycle, which is also equally beneficial in reducing stress and depression.

 

HELPS PAIN NATURALLY

Cycling has been shown to help with pain management. Cycling is considered as a “releasing” exercise. Releasing exercises play a very important role in alleviating physiological and psychological issues like stress, tension, and pain. Cycling is a widely accepted pain-reduction strategy that is often implemented on children but is just as useful for adults.

 

HELPS LOSE WEIGHT

Cycling is an excellent exercise for burning calories. A person cycling with a speed of 10 mph burns 260 calories in an hour. Cycling exercises the muscles in the thighs and the buttocks. Regular working out helps a person maintain a lean body structure.

 

HELPS ARTHRITIS

It has been noted to be one of the best exercises for both preventing and reducing arthritis. Outdoor cycling and indoor static cycling are both equally beneficial in reducing and preventing arthritis. Muscles in the thighs and lower legs are used while cycling and their flexing are beneficial.

​

CONCLUSION

Cycling will help you stay fit, lose weight, help your joints, boost energy, manage pain naturally and much more. All-round this is a great exercise to get into if you suffer from lupus. You can do it almost anywhere and it can also be a very social activity. Try and join one of many cycling communities to help boost morale and get you into a great routine.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...

How stretching physical activity can help combat your lupus

How stretching physical activity can help combat your lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

Stretching will help you combat lupus in many different ways. The main ways it will help are to reduce inflammation and to allow you the blood flow and comfort to heal better.

Stretching helps to keep joints, muscles and ligaments limber and flexible. It is important to concentrate on staying relaxed while stretching. Each joint or muscle that is stretched should be held at a point where a feeling of stretching is felt without pain. If it is painful, then you should relax the stretch slightly.

How yoga can help with lupus

Practicing simple yoga will help overcome Lupus? It’s true! Please read this post to find out about the yoga moves that should help treat Lupus.

Lupus is an inflammatory/leaky gut disorder that normally reduces the performance of the immune system while at the same time attacking healthy tissue and organs in the body.

Inflammation will severely damage the body over time. Usually, it affects skin, heart, kidneys lungs, brain, and the joints. Yoga can be an effective remedy for lupus, and it also helps with chronic pain.

Let’s look at some effective yoga poses for helping lupus.

VIPARITA KARANI

That is a great pose to improve blood circulation in people with lupus.

​How To Perform The Viparita Karani?

​

  1. Lie on the floor on your back, with your hands below your hips (your palms should be flat on your hips).

  2. Start bending your elbows and taking their support, please raise your body, then lift your legs.

  3. You can balance your body on your arms, and slowly raise your legs and your body. Help support your back with your hands, and your body with your elbows.

  4. Try adding cushions under your neck, a blanket under the back and another blanket under your heels.

  5. Try holding this pose for around 5-10 minutes.

BENEFITS

Apart from relieving the symptoms of Lupus, Viparita Karani has other benefits such as.

  • Blood flow regulation

  • Alleviating menstrual cramps

  • Relieves swollen ankles

  • Improves digestive processes

  • Calms anxiety

  • Re-energizes your body

  • Helps overcome insomnia and depression

MOUNTIAN POSE

It the most popular yoga poses to exist. The mountain pose has lots of benefits, and it is helpful in relieving inflammation and pain.

 How To Perform The Mountain Pose

  1. Stand straight and join your legs.

  2. Try keeping your heels slightly apart.

  3. Place your sole on the ground.

  4. Keep the hands by the body’s side.

  5. Fix your gaze frontward and stay in this pose for 3-5 minutes.

  6. Rest and repeat.

BENEFITS

Along with alleviating pain and inflammation caused by lupus, this pose has many other benefits, which include.

  • Improving posture

  • Strengthening lower body

  • Helping increase awareness

  • Regulating breathing

  • Relieving sciatica

Camel Pose is a great remedial exercise for lupus. Camel pose helps relieve congestion and helps people overcome rheumatic pain.

How To Perform The Camel Pose?

  1. Try Kneeling down on a yoga mat or the floor.

  2. Rest your hand by the body’s side.

  3. Start bending back until you feel the stretch in your back.

  4. Hold onto your heels using your hands.

  5. Hold this pose for 10-15 seconds before you let go.

  6. Rest and repeat.

BENEFITS

The camel pose has lots of benefits past simply helping overcome lupus pain.

The other benefits of the pose include

  • Relieves knee pain

  • Stimulates thyroid gland

  • Increases lung capacity

  • Stimulates metabolic activity

  • Improves respiratory health

  • Enhances blood circulation

  • Improves posture

Try and practice these simple yoga moves and get relief from Lupus and its associated symptoms just now.

How swimming can help you with lupus

No matter what your personal fitness level, the general health benefits of swimming are yours to make your own.

Swimming has the power to give your muscles a tune-up, transform you into a cardio machine, and de-stress you in the same way as a beach in the Bahamas.

If this isn’t enough to get you started, here are some of the top benefits of swimming.

BENEFITS

Full body workout.

Swimming uses all your muscles in your body, so whether you swim a gentle breaststroke or the butterfly, you will feel a full body workout. Exercising in water also makes your body push harder, so around 30 minutes in a pool is worth 45 minutes of the same activity on land.

It’s great for general your wellbeing.

30 minutes of swimming, three times a week alongside a balanced, healthy diet and lifestyle is one of the best ways to stay healthy and maintain a positive outlook.

Unwind and relax.

If it’s work stressing you out, the kids being a nightmare or just life, we all get times we just want to EXPLODE. Help is at hand. Swimming can lower stress levels, help reduce anxiety/depression, and improve your sleep patterns. Feeling the mental benefits of swimming takes just a light swim.

Burns those extra calories.

Swimming is one of the most effective ways to burn calories. A gentle swim can burn over 200 calories in just half an hour, more than double that of walking.

Helps lower the risk of diseases.

As well as being a great form of cardio exercise, swimming for just 30 minutes a week can help prevent heart disease, stroke, and type 2 diabetes.

Supports the body.

Water supports 90 percent of the body’s weight. So if you sprained an ankle or have a long-term injury or illness like lupus, swimming is a brilliant way to stay active. The water actively takes the stress off your body making this a perfect exercise for lupus sufferers.

Increases your energy levels.

Inactivity and not aging is often responsible for people’s lack of energy. Just 30 minutes of swimming three times per week can boost your energy levels through increased metabolic rate.

Exercising fully without the sweat 

When sweating puts you off other forms of exercise, try swimming! As a swimmer, you’ll never feel sweaty no matter how hard you work because the water around you is constantly cooling you down. This also acts as the perfect sport to not irritate the skin, helping those who suffer from the lupus rash.

How martial arts can help you tackle lupus

HEALTH BENEFITS YOU GET FROM MARTIAL ARTS

All disciplines, Karate, Jujutsu or Judo or a more modern combat sport such as Mixed Martial Arts, boxing or Krav Maga, martial arts provide the great foundation for becoming a healthier and fitter person.

Whatever martial art you prefer to practice, there health related advantages that martial arts can offer youare an abundance of benefits to be had, especially when it comes to your health and fitness. This is the top

Increased Mobility

Mobility and agility are things that most martial arts disciplines depend on. With lupus you should be looking to improve your ability to get across the ground and build up your body’s response to pressure, practicing martial arts is a great way to do this.

If you are feeling like a bit slow, the movement and speed involved in martial arts like Capoeira are sure to get you moving with increased agility in a safe low impact way.

Strength and Power

Martial arts give a particular focus to the ability for the physical body to be both strong and powerful. This is especially true when training in Taekwondo that involves a tremendous amount of strength to execute complex kicks and moves will help improve the musculature of your whole body.

Repetitive muscular training is a foundation of a variety of martial arts disciplines, so if you are looking to get lean and build strength practicing martial arts like Karate or Brazilian Jiu-Jitsu might be the path for you.

Improved Flexibility

kicks, aggressive throws, and acrobatic evasions are an important part of more than a few martial art disciplines.

To perform such moves would require a great amount of flexibility, so if you are not flexible, participating in martial arts like Judo, MMA or Muay Thai will help to facilitate improvement in that area.

Improved Stability and Coordination

Alongside flexibility, training in disciplines like Krav Maga encourage an increased awareness and coordination. To execute effective moves most martial arts focus on becoming stable especially in your lower body so that you have a steady and confident base from which to operate.

If you are a clumsy person or just sometimes have a lapse coordination skills, incorporating martial arts into your physical training will to help you.

Helps lowered Blood Pressure and Heart Rate

Lot of martial arts require hard fitness training. If you really want to stay healthy learning a martial art is one of the ways to do so that also allows you to gain balanced skills and discipline at the same time.

Practicing makes you agile with repetitive movements at high intensity requires a level of fitness that after a while will help to lower your blood pressure and heart rate.

Mental Concentration

Certain amount of mental strength and perseverance is required in martial arts like Karate or Tang Soo Do to remember a series of moves or even to break your opponent. Both the competitive element and the repetitive nature of many martial arts serves to refine your ability to focus.

Helps stress relief

If your looking to become balanced in life with an increased appreciation for the world around you practicing martial arts can definitely help you, this is a great way to focus on something other than lupus. Martial arts focus on the importance of being in control of your breathing and provide a significant amount of attention to ridding your mind of unnecessary distractions. This kind of philosophy translates to many different principles of life and is often a major contributing factor to relieving stress.

Conclusion

If you are looking for interesting ways to stay fit and healthy that also stimulate your mind, then getting involved in martial arts may be for you.

Here may be more health benefits that martial arts training can offer you, this post outlined an overview of advantages that you can gain from practicing in almost all martial arts disciplines. Should you decide to take up one or more disciplines, you’ll find that regular practice will lead to an improvement in a variety of areas that will make using your body easier and more rewarding. The flexibility gained from martial arts will help with joint pains associated with lupus.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...

Physical activities that can help improve Lupus

Physical activities that can help improve Lupus

by | Dec 12, 2020 | PHYSICAL ACTIVITY

Exercise can help you combat lupus in many different ways. The main ways are it will boost your mental mood and reduce inflammation in the body.

If you are living with lupus, the very idea of exercising can be stressful/painful. When you are tired, your joints hurt, and you just need to rest. Research shows that exercise will help people with lupus build stronger muscles growth, prevent joint ache, normalize fatigue, and minimise weight gain.

Exercise can boost your health when you have lupus, we have some example followed by tips to help you get started.

EXERCISE WILL MAKE YOU STRONGER  and able to combat lupus effects

We and most of the medical world recommend low-impact exercise. It can improve muscle strength, help muscle stiffness, and increase your range of motion.

We believe that four types of exercise groups help: flexibility, strengthening, aerobic, and body awareness.

Below are some great exercises in groups that help you stretch/become flexible and are also safe to practice when suffering lupus.

Flexibility exercises will include stretching, the range of motion and movements. This can reduce aches, stiffness and make you more limber.

STRETCHING exercise is best for combating Lupus and strengthening your body

YOGA

Is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.

SWIMMING

have various sports, which originated chiefly in Japan, Korea, and China as forms of self-defense or attack, such as judo, karate, and kendo. Depending on the practice they will help you with flexibility.

MARIAL ARTS

have various sports, which originated chiefly in Japan, Korea, and China as forms of self-defense or attack, such as judo, karate, and kendo. Depending on the practice they will help you with flexibility.

Strength training will help you combat Lupus

Strength training exercises: similar to resistance training or weight lifting, they work muscles more vigorously and add to a greater joint support platform.

WEIGHT TRAINING

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells in order to oppose the force generated by muscle through a concentric or eccentric contraction.

SPRINT TRAINING

will Build Legs, Glutes, Abs, And Burns Fats. Sprinting is one of the most explosive workouts you do and It can help you build your legs and abs, burn fat.

CYCLING

Is the sport or activity of riding a bicycle. Cycle racing has three main forms: road racing (typically over long distances), pursuit (on an oval track), and cyclo-cross (over rough, open country).

How Aerobic activity helps with lupus

Aerobic/cardio exercises include Active pursuits such as most types of dancing, water exercise, cycling/ walking. The exercises listed use most of the body’s large muscle groups. Aerobic/cardio exercise will improve lung and heart function.

WALKING

You can move at a regular pace by lifting and setting down each foot, in turn, never having both feet off the ground at once. This is perfect for low impact minimal stress on the body.

WATER AEROBIC/SWIMMING

Includes but not limited to waterobics, aquatic fitness, aquafitness, and aquafit. The performance of aerobic exercise in fairly shallow water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training.

DISTANCE CYCLING

Is the sport or activity of riding a bicycle. Cycle racing has three main forms: road racing (typically over long distances), pursuit (on an oval track), and cyclo-cross (over rough, open country).

How exercise can help your lupus

Also body awareness exercise: such as relaxed martial arts (tai chi), yoga/Pilates, will improve posture, body balance, and coordination, these are all important to people who are maintaining lupus. 

MOST EXERCISE WILL HELP MENTAL HEALTH

Some studies suggest that 60% of people with chronic illness will at some point experience clinical depression. Exercise can and will help improve symptoms of depression. Only 20 minutes of exercise a week will help mental health. Some everyday activities such as garden work, going on walks with pets, and maintaining household work are helpful in lowering levels of distress.​

 

MOST EXERCISE WILL REDUCE FATIGUE

A level of fatigue can be one of the most common symptoms that come with lupus. About 80% of patients report that they feel burnt out, tired, and run-down. Studies show that adding exercise to your weekly routine will help improve fatigue. Most exercises will increase your energy levels.

 

EXERCISE CAN HELP COUNTERBALANCE THE EFFECTS OF MEDICATION

Most prescribed lupus medications, mostly steroids or similar medication, will usually cause you to put on weight. These medications can also increase your blood pressure, cholesterol, and blood sugar levels. Steroids usually lead to an increase in food consumption. Lupus sufferers that take those medications should be able to help manage those side effects by using exercise on a daily schedule.

 

HELP GETTING STARTED WITH EXERCISE

If you have lupus, you should make a plan to exercise and by using medical advice. Exercise is usually good for you, but too much exercise, too fast, will harm your stable health. Follow these tips below to exercise safely.

If you have lupus, you should make a plan to exercise and by using medical advice. Exercise is usually good for you, but too much exercise, too fast, will harm your stable health. Follow these tips below to exercise safely.

 

  1. Please chat with your doctor. Every lupus patient reacts to physical activity quite differently. Then talk with your doctor before starting any exercise plan (but in the end only you know your own limits, do the research and think for yourself). They can help work with you and plan the best type of exercise for your limits and needs.
  2. Start slow and don’t kick off with an extreme exercise routine. Exercise will help you manage lupus symptoms, please start slowly and then increase your intensity if it feels right for you. The benefits will come by exercising regularly at the slower pace than you would if you were to exercise occasionally at a higher level. Remain an in a
  3. constant pace, but remember to rest regularly. When you burn out or if you give up on exercise, you will feel more joint/muscle weakness.
  4. Low Impact is the best way to start, please take part in intense physical activities such as jogging, weight lifting, or high-impact aerobics only with your doctor’s guidance. Most people with lupus get longest lasting benefits from low impact exercises such as swimming, walking, yoga and stretching.
  5. Exercise journals have multiple benefits, so try and keep one. You can use a journal and set goals to track progress. Your abilities will increase over time and that can be really encouraging you mentally. By keeping a journal you can help decide what kinds of the exercise do work best for your body. Please note down how you feel and the physical, emotional effects the exercise has on you. Update your journal on days that you don’t exercise and don’t feel well. This journal will help you/your doctor spot patterns in your symptoms.
  6. Try and exercising with a friend, someone that can and will add a lot of fun to an activity that you might usually find boring. Make the exercise’s with someone who recognizes your limitations because of lupus and will encourage you on your tough days. Exercise partners can inspire you to exercise when you don’t feel up to it. A way to stay motivated also is to join an exercise class like aquatics, tai chi, and pilates/yoga.

 

Stay fit and healthy, it will benefit you tenfold in the months, weeks, years to come. The effort keeps you out of the emergency room and in a stable life. It sucks but nothing in life is fair and all things worthwhile are hard to achieve.

Dessert recipes for people with Lupus

Dessert recipes for people with Lupus

These are some great dessert recipes for people that suffer from lupus. These are to help you treat lupus naturally by eating healthy. This page is fully about just getting you to dip your toe into the water of healthy eating and understanding how that will play a...

Main meal recipes for people with lupus

Main meal recipes for people with lupus

These are great main meal recipes that will help you cope with having lupus. The recipes are designed specifically to help you deal with the negative effects of lupus by reducing inflammation and boosting your immune system. SOBA NOODLES SWEET PEA  Green peas are a...