When you have a bad back due to a chronic health condition or a previous injury, you must choose a form of exercise that doesn’t cause any additional pain. It is important to continue exercising despite having a back problem to avoid gaining weight, but you must avoid developing a new injury that can lead to needing bed rest. To prevent any additional back problems, make sure to discuss your exercise routine with a physician first.
Exercise 1: Swimming In a Heated Swimming Pool
Swimming is one of the best types of exercise for anyone with a previous back injury because the water creates buoyancy to support your body. Experts recommend swimming in warm water to prevent any muscle cramps while protecting the cartilage in your joints. Make sure to find an indoor swimming pool that has heated water so that you can swim comfortably. In addition, you can swim in an outdoor swimming pool when the weather is warm. Avoid swimming in an overcrowded swimming pool where someone will jump into the water above you or bump into you while you are swimming. You may want to participate in classes to learn new swimming strokes or to enjoy water aerobics.
Exercise 2: Gentle Yoga Postures and Movements
Yoga is an excellent form of exercise for you when you have a back problem, but it is important to use certain types of movements and poses. You cannot perform strenuous yoga postures such as handstands, but there are easy positions that are safe for you to do on a daily basis. Before beginning a yoga routine, make sure to have a soft mat or pile of rugs to recline on. You can recline on your back while bending your knees slowly toward your chest to release the tension in your spinal area during a knee twist, or you can kneel on the floor with the palms of your hands on the mat to curl your back into a cat pose. If you have never performed yoga before, then look for a local gym that offers beginner classes.
Exercise 3: Walking Inside or Outside
Walking is a fantastic exercise for any age group, and it is free. You can walk inside a larger building such as a shopping mall when the weather is inclement, but walking outside is also important so that you are exposed to sunlight. Make sure to wear comfortable and supportive shoes that will grip a walking surface to prevent any foot injuries along with protecting your back. When you are on a longer walk, have bottles of water available to prevent dehydration. If you are walking outside, use a protective sunscreen lotion to protect your skin from dangerous ultraviolet light. For additional enjoyment while walking, you can bring along a dog or join a walking group.
For decades now, the evolution and spread of home electronics has encouraged people to spend more time inside. With the growth of remote working and the gig economy, more and more people are spending their entire working lives indoors. When taken to extremes, staying indoors can exacerbate a wide variety of health problems. Whether you are more vulnerable to mental or physical problems, the benefits of getting outdoor time deserve adequate recognition.
During late fall and winter, it is particularly important to find time for outdoors relaxation. These are the times of year when people naturally tend to stay inside. With the rise of central heating and other modern amenities, it has become far too normal for people to stay rooted indoors all year long. Although modern homes are designed to circulate air, it is all too common circulation systems to work poorly. As a result, indoor air can quickly become stale and unhealthy. The cheaper ventilation systems most people use can become clogged fairly easily. During the times of year when people generally keep their windows closed, indoor air can build up dangerously high amounts of dust, allergens and germs. When you breath stale indoor air, you never know what kinds of disgusting things you might be ingesting into your body. Mold and cockroach dander are two of the unhealthy substances that might linger in your home’s air without your knowledge.
Opening windows and using free-standing air filtration systems are two proactive steps you can take to improve the indoor air quality in your home. Spending time outdoors is an even cheaper and more effective way to improve the air you breathe and reduce your chances of illness. If you live in a built-up area with lots of traffic, you might have to walk or drive an appreciable distance to find a pristine outdoor area where you can breathe easily. Never doubt that making an effort to enjoy the outdoors is almost always a fine idea.
Crucially, staying indoors for long periods of time can negatively impact your mental health. Cabin fever is a very real phenomenon that occurs when people become cooped up and experience mental stress. While it is typically associated with winter time, this type of stress can impact people at any time of year. Symptoms of cabin fever can range from mild to debilitating. There is no hard and fast rule for how much outdoor time you’ll need in order to avoid cabin fever. If you are generally happy and joined with people you love spending time with, you could potentially spend long periods of time indoors without damaging mental effects. However, these ideal situations are all too rare and fleeting. Most people experience anxiety and phobias as part of their ordinary lives. To play it safe, acquire a warm jacket so you you can spend time outside each and every day, all year long.