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Exercises for Wheelchair Users

Wheelchair users can benefit a lot from exercising. First, it helps you manouevre your wheelchair easier without putting a strain on your upper arm and body muscles. Exercising also works out your back muscles which you seldom use and helps stabilise your spine. It also increases your heart rate, improves blood circulation, and develops your endurance. Most importantly, exercising prevents your muscles from atrophying and you from suffering from injuries and imbalances.

Here are several examples of exercises for you to try out. Remember to check with your physician or physical therapist first before engaging in these activities. Also, remember to do warm-up and cool-down stretches before and after doing these exercises.

Chest Expansion

  1. Stretch out your arms in front of you and clasp your hands together.
  2. Unclasp your hands and stretch your arms on each side.
  3. Do 20 reps of this exercise.

Side Arm Raises

  1. Sit upright and stretch your arms on each side.
  2. Bring your arms up slowly until your hands touch each other.
  3. Do 20 reps of this exercise.

Seated Side Bend Stretch

  1. Sit upright with your hips and buttocks planted firmly on your wheelchair seat
  2. Raise your arm to the ceiling with your palm facing the opposite side.
  3. Bend slowly to the opposite side until your spine feels the stretch
  4. Hold this position for 10 to 15 seconds before returning to your original position.
  5. Do five reps of this exercise for each side.

Abdominal Twist

  1. Sit upright and lengthen your spine.
  2. Place your left hand on the right armrest and your right hand at the back of the wheelchair for support.
  3. Using both of your hands for support, slowly twist your whole upper body to the right.
  4. Hold this position for 10 to 15 seconds.
  5. Remove your left hand from right armrest and slowly twist your body back to the centre.
  6. Repeat on the other side.

Bicep Curls

  1. Hold a dumbbell or full water bottle in each hand with your palms facing up.
  2. Inhale and lift your lower left arm towards you while contracting your biceps. Exhale.
  3. Keep your elbow close to your torso and your upper arms stationary as you perform this exercise.
  4. Repeat on your right arm.
  5. Do 10 reps of this exercise for each arm.

Tricep Extensions

  1. Hold a dumbbell or full water bottle in one hand.
  2. Stretch your arm towards the ceiling and bend towards your back.
  3. Raise your arm again and back to its original position.
  4. Repeat on your right arm.
  5. Do eight to 15 reps of this exercise for each arm.

There are a lot of wheelchair rental services for wheelchair users who want to engage in a more active lifestyle. If you’re looking for a company that provides wheelchair rental Singapore has a lot of these as it is a very citizen-friendly place. Just make sure that when you rent wheelchair, you choose a provider that has a wide range of wheelchair models, is affordable, has lots of experience in the industry and most of all, is very customer-friendly.

Here’s to a more active lifestyle for you!



Have Brown Rice After a Workout

Eating carbohydrates is recommended after a workout to help your body recover and refuel your body with energy. There are a lot of carbohydrates available out there, but experts are recommending brown rice as your post-workout go-to carbohydrate. Not only does brown rice have complex carbohydrates, but also fiber, vitamins, and minerals that your body needs. Another good thing about brown rice is that it contains magnesium that helps muscles contract.

Here are some ways you can enjoy brown rice after a workout. Livestrong recommends having these meals 15 to 60 minutes after the workout.

Paired with Lean Proteins

After a workout, you’re most likely tempted to have a plate of your favorite chicken rice at the hawker center near your gym. Instead of having chicken rice, prepare steamed chicken or salmon at home and pair with brown rice. It might sound torturous at first, but your efforts will prove to be worthwhile when you see the results. It’s best to prepare this dish before you head out to the gym, so you can just reheat it once you get home, or during lunchtime in the office pantry.

In a Stir Fry Dish

Even if you’re on a diet, you can still enjoy your stir-fry after a workout. There are so many healthy stir-fry variants you can try. You can stir-fry brown rice with bok choy, or with cod, yellow squash and asparagus. You can also have chicken ding stir fry with brown rice. Reading about these recipes are enough to make your stomach grumble! Stir-fry dishes are best served hot so we recommend preparing them for a weekend workout.

In a Burrito

Another way to enjoy brown rice after exercising is stuffing yourself healthy with a burrito. First, cook brown rice according to package directions, then set aside. Then, stuff a whole wheat tortilla with the brown rice, grilled onions, tomatoes, zucchini, some lean beef and salsa. Heat the burrito in an oven toaster to keep the beef and vegetables tender. You can prepare this dish before or after your workout.

In a Vegetable Bowl

If you’re not into eating burritos, you can make a vegetable and brown rice bowl. You can use the vegetables in the burrito recipe above, or other delicious veggies such as broccoli and cherry tomatoes.

As Part of Soup

You can have light soup after an evening workout, and before you sleep. First, cook brown rice according to package directions, and then set aside. Then make soup by boiling low-sodium chicken broth with water. Add chicken breasts, onions, mushrooms, carrots, oregano and basil. Simmer for four minutes or until chicken is cooked. Add garlic, salt, pepper and brown rice and simmer for another three minutes.

For truly healthy and delicious brown rice dishes, we recommend using Kinmemai Japanese rice. Kinmemai brown rice is made through a proprietary manufacturing process which makes it superior to other brown rice variants. You can buy Kinmemai Japanese brown rice at Cold Storage, Jason’s and Japanese grocery stores all over Singapore.





6 Helpful Workout Tips for Beginners Who Want to Get Fit

Even is you are full of enthusiam to get in shape, it can easily go away after you stumble upon dozens of various articles and start feeling overwhelmed with all this information. Telling facts from fiction can also be complicated, so relax and utilize only the basic tips without going in to deep. It’s significant you start your workouts off the right track, so that you won’t feel lost and make a great progress in the future.

#1 Make Gym Your Habit

It’s considered that it takes 3 weeks for an average person to take up any habit. Once you started going to the gym, you should be consistent enough to let this habbit stick to you. Make sure you are always free on the days you plan to work out. Hitting the gym 3 times a week is the key to your fitness succes. Once you feel the thought of missing a workout brings irritation rather than relief, you know you suceeded in making gym visits your habit.

#2 The Length and Frequency of Workouts

A 20 minute high-intensity training with reduced rest periods can burn as much fat, as 40 minutes of moderate excercises. It’s highly recommended you split your workout time in half and do both.

Once you reached your desired shape, you can reduce the workout frequency if you wish to. However, you should still visit a gym every week and lead an active lifestyle to maintain your fitness achievements.

#3 Start With Compound Lifts

As a beginner, don’t get carried away by complex training techniques you might have read about. Specific muscle group isolation will not bring you the desired result of weight loss and getting into primary shape. Do compound movements instead which utilize mutiple muscle groups at the same time. This will increase your metabolism weight and burn fat.

#4 How to Deal with Muscle Soreness

If your soreness levels are from moderate to low, then it would be better if you hit the gym as was scheduled before. However, do more warm up exercises and streches this time. If you are extremely sore and can barely move, then take several days to recover. Don’t let this happen again by reducing the workload next time, as muscle soreness is actualy a poor sign of a workout effectivieness.

#5 Life Outside Workouts

Taking up fitness does’t mean you can spend the rest time eatting pizzas and chips at home. This way you won’t get the best results you expected for. Get rid of junk and harmful foods with chemicals and addivetes. Then continue by including more proteins and veletables in your diet. To make even more healthy lifestyle choices, take walking breaks if your work implies a sedentary lifestyle and try to get a normal 8 hour sleep.

#6 Don’t Be Afraid to Ask Questions

Starting to visit a gym might be an overwhelming experience, as everyone there seems to be at their place and knowing what to do. Don’t hesitate to ask questions at the gym, as failing to do so can lead to bad workout habits development like improper lifting. You might end up working hard without seeing any positive results.

5 Yoga Asanas That Will Reduce Your Belly Fat

Belly fat is usually a sign of sedentary lifestyle and poor diet choices. However, even if you are in a relatively good shape, you can still have some belly fat left. It’s complicated to get rid of it completely, but strengthening your core and boosting your metabolism can aid in reducing your fat. All you need to do is practice several yoga asanas on a daily basis and say “no” to food with harmful additives.

#1 Board Pose (Kumbhakasana)

This posture works toward strengthening your core. Not only the abs muscles, but your back, shoulders, tights, and arms are involved in keeping a board pose. Steps to perform this pose:

  • Bent down and touch the floor with your fingers or palms if possible.
  • Step your feet back, extend your legs, and tuck under your toys.
  • Make sure your body is aligned in a straight line, lift your head and hold your gaze in front of you.
  • Use your core strength and your abs to keep the body aligned. Hold it for 20-30 seconds.
  • Drop down to your knees and take a 15 seconds rest. Repeat the steps 5 times.

#2 Bow Pose (Dhanurasana)

The bow pose with strengthen your abs and your back while allowing you to stretch in a backward bend. Rolling back and forth in a bow pose will also stimulate your digestive system. To perform bow pose:

  • Start with lying on your stomach with your hands at each side of your body and your legs fully extended.
  • Bend your knees, reach and hold your ankles with your arms.
  • Lift your head and use your core strength to hold your feet as high as possible, while bending backward .
  • Don’t forget to breathe. Hold the pose for 20 seconds and return to a start position and have a 15 seconds rest.
  • Repeat it 5 times.

#3 Chair Pose (Utkatasana)

This pose will help you get rid of your belly fat, strengthen your abdominal organs, arms, and your tights. To perform this pose:

  • Bend your knees and extend your hands in front of you. You can choose to face your palms up.
  • To take a correct pose, imagine you’re sitting on a real chair.
  • Hold it as long as you can, then take a short break, and perform the pose again 3 to 5 times.

#4 Boat Pose (Naukasana)

This is another great pose for burning your belly fat. Here are the steps to perform it:

  • Start with lying on your back.
  • Raise your fully extended arms and legs above the ground at about 45 degree angle in the same direction
  • Hold this pose for 20-30 seconds and notice as your body starts trembling.

#5 Warrior Pose I (Virabhadrasana)

This pose will also allow a great back and arms stretching to occur. You will boost your blood circulation and promote body balance.

  • Take a big step back with one foot and bend the other in a 90 degree angle.
  • Keep the back foot straight and bend your back backwards.
  • Join the palms of your arms together above your head.
  • Hold this pose for 30 seconds, then switch the legs and repeat.
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