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Exercise refers to activities that make your body become healthy and fit. There are a lot of advantage from exercise the muscles such as cardiovascular strength, prevention of diabetes, hypertension and cancer. The exercise is not meant to be competition with other but the exercise is to compete with yourself. Before exercise, many people usually cited as a reasons for not exercise such as no time, no place, health problem, air problem and many more. All of these excuse to not exercise but they forget that exercise may be more effective than what they lost.

It is good to know that fitness is good for health and does not require a lot of time for spend on it. Just a half an hour a day is enough for exercise and no Exerciseneed to have the space or tools a lot for doing exercise. Exercise will keep your shape better, muscle strength, prevent heart disease, prevent osteoporosis and prevent obesity. Exercise can make your body refreshed and has power to deal with your work and fight for your lives. Moreover, it can reduce stress as well.

Advantage of Exercise

Effect on high blood pressure (140/90)

People who do not have the opportunity to exercise will have high blood pressure which increase by 35%. Exercise will always made to minimize body systole and diastole pressure explicitly. Patients that have high blood pressure and always exercise will have at a rate of consistent will have risk of complications lower than those who did not exercise.

Affect Cerebral

The incidence of stroke decreased as a physical force increases. On the stair up 20 steps to reduce the incidence of cardiovascular disease by 20 percent. The exercise by walking out by 3 hours per week will reduce cardiovascular disease by 40 percent.

Effect on diabetes

People who exercise regularly will have lower chance of diabetes by 42 percent issuers and who have sweat one time per week will reduce diabetes by 22 percent.

Effect on Heart

People who do not exercise have a chance to died double more than who exercises. Exercise able to increase blood flow to your heart. Exercise will cause the heart to restore energy to the heart to work harder for strength in compression of the heart. Low blood cholesterol levels increase HDL which is a good fats. Lowering blood pressure able to reduce heart beat and make your heart work less.

Affect the Immune system

Moderate exercise able to reduces the incidence of respiratory disease by 29 percent from hard workout such as marathon, These incidence have found to have the infection increases. There was blood found that the exercies will decrease inflammation (c reactive protein).

Effect on Cancer

Exercise can reduce the incidence of cancer by 46 percent.

Affect quality of life

1500 kcal exercise per week able to reduce the age of 1.57 year and incidnect of premature death down by 67 percent. For the elderly every one mile walk will reduce deaths down by 19 percent. Exercise regularly (Age 45-84) able to reduced 18 percent from death.

Exercise and depression

Depression and obesity are common causes that include stress, anxiety, and impaired. Exercise can cause an increase of serotonin and endorphins which these two substances will reduce anxiety and stress. Exercise can cure the depression which it is not good for your life.

Do you know when to use how or cold pack
Do you know when to use how or cold pack?

Hot and Cold bag is one way in first aid to relieve pain or inflammation. The pain caused by the illness, fever, injured during sports and many more which can be run from fall, headache, head impact injuries, lesions from various parts of your body. In order to use heat or cool bag has to be considered from initial injury acute which you should use cool bag because cold can cause the blood vessels to contract and these will make your blood bleed less and reduce swelling. On the other hand if the pain is absent long or chronic symptoms which symptoms or pain that associated with muscle tension that can cause blood vessels to expand which you should use hot bag because hot bag can help improved blood circulation, reducing muscle pain and stiffness.

Cold Pack

If you have pain or injury you should use cold bag immediately (within 24-48 hours) for 20 up to 30 minutes and you should use cold bag for 2-3 times per day. For injury that you should use cold bag such as headache, fever, toothache, pain and swelling, sprained ankle pain, swelling nosebleeds or result from an injury from new symptom.

You can also use cold gel pack or ice bag that you can make it by yourself. For ice bag, you can do it by using plastic bag and add enough ice water to mix half into the bag and make sure that your cold bag is not too cold for your skin. If the symptoms are the hands, arm, legs, or feet may be immersed in a container of cold water instead of using cold bag.

Hot Pack

Hot Pack should used after 48 hours have passed to compress time from 15 upt o20 minutes from 2 up to 3 time per day in order to reduce pain and relax muscles. For the symptoms that should use hot pack is pain, stiffness, neck, shoulder, back, calf muscle pain and many more. You can also put hot water in a bottle for alternative option or you can use towel and dampened with hot water. The temperature of hot pack should not exceed 45 degrees Celsius. It’s very important to take a look with temperature not to be excessive heat because it can burning your skin. Do not use hot pack on your body too long or too frequently and do not use hot pack to compress on the open wound and bleeding because the inflammation may increase.

Knee Pain can cure by yourself

Knee pain can cure by simple treatment. First of all use must not use your knee by do not put your weight on your knee and for treatment by using cold pack first in order to reduce inflammation and swelling or you can use towel that folded into a pad soaked in lightly twisted then freeze in refrigerator. After you freeze your towel then use another towel and warp it for not to make it too cold for your knee. Compress your knee for 20 minutes and 2 times per day.

After you finish using cold pack and now is a duty of hot pack (after using cold pack for 3 days). Hot pack can buy at store near your home which it is very useful for home first aid items. Put your hot pack in a hot water and after that find towel and wrapped around your hot pack and compress on your knee about 20 minutes around 2 up to 3 times per day.

Knee Pain

Hot and Cold pack is the first step to treatment for your knee pain and for second step is using knee support or knee brace (during the symptoms are pain, swelling, inflammation) that can use to strap your knee tightly while sitting, standing or walking for a long time in order to help reduce friction. You should take out your knee brace out for sometime in order to make your blood flow.

– For Behavior modification which you should have modify your behavior in your ordinary day which these incorrect behavior can effect on your treatment of osteoarthritis knee pain. For behavior that should be followed on a daily basis is as following.

– Control of your body weight while walking to the weight pressing down on the knee on each side about 3 times of the body weight. On the body weight to press down on the knee up

to five times on your body weight. Therefore, the control weight to meet the standards will result in less weight bearing knee.

– Management knee will help increase the strength of the muscles around which these will help your knee movement become better and can sustain better time standing or walking.

**Please Note that when symptoms is not better, you should consult a doctor or physiotherapist

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