In my early twenties I played numerous sports, ran long distance, went mountain climbing but I have since had issues with knees (probably from those twenties) which has resulted in chronic knee pain and sharp pain when I play sports. This pain has eliminated many of the different activities I used to participate in but I don't want to become sedentary and put on thirty pounds so I have tested out different activities I can do to get my heart rate up and burn calories. For those who also suffer from knee issues here are some ideas that can hopefully get you back in the game.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Expect the Worst When considering how much liability insurance you may need, start by expecting the worst to happen. In the event of someone being injured on your property, you may be fortunate enough to see everything work out. However, when it comes to gauging your need for liability insurance, prepare for the worst, and then you won't be caught without adequate coverage.
Before Bedtime
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
Learn to Relax
* Dim Lights and Dark Room - Before you are about to head to bed dim the lights to help you relax and turn them off as you nod off. If the room is not dark enough get a sleeping mask to cover your eyes. * Comfortable Bed - This one involves a little experimentation and bit of cash. If you end up waking with a sore back of neck you should probably change your pillow or mattress. If you are feeling a little stingy purchasing a new mattress remember that you will spend a third of your life asleep on the thing so make sure to get quality * Cool Room - If your room is too cold or too hot you will wake up shivering or sweating. Try and keep your room at around 65 degrees (slightly cool) to help you sleep. * Reduce Noise- Whether this be closing the doors and windows or adding insulation to the walls keep the noise out. If you can't do this there is always the option of white noise like static or a fan running to help you relax. *
Empty Your Mind
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Hopefully these different techniques help you get the sleep you have been craving. If you are having consistent issues your individual health insurance plan should cover visits to your doctor for sleep deprivation. You should probably head to a physician if you have persistent daytime sleepiness, frequent morning headaches, loud snoring, or trouble breathing during sleep.
The Pool This is the obvious place to start. Swimming puts very little stress on your knees and is a great workout. I have made it a habit to go to the pool and swim laps after work and so far it has been successful. At the pool you can alternate between strokes to maintain your workout without wearing yourself out too quickly. Usually I will swim crawl for a few laps and then switch over to sidestroke or backstroke to rest.
Expect the Worst When considering how much liability insurance you may need, start by expecting the worst to happen. In the event of someone being injured on your property, you may be fortunate enough to see everything work out. However, when it comes to gauging your need for liability insurance, prepare for the worst, and then you won't be caught without adequate coverage.
Before Bedtime
Specific Weight Machines Again it really depends on your injury and the level of damage to your knee. For me I can't do squats or leg presses as they place the most pressure on the knee joint. However you can do modified leg extensions (the machine where you are sitting and lift up your lower leg). I change the angle of the machine so my leg is nearly straight but there is just enough room left for me to lift my lower leg.
Learn to Relax
* Dim Lights and Dark Room - Before you are about to head to bed dim the lights to help you relax and turn them off as you nod off. If the room is not dark enough get a sleeping mask to cover your eyes. * Comfortable Bed - This one involves a little experimentation and bit of cash. If you end up waking with a sore back of neck you should probably change your pillow or mattress. If you are feeling a little stingy purchasing a new mattress remember that you will spend a third of your life asleep on the thing so make sure to get quality * Cool Room - If your room is too cold or too hot you will wake up shivering or sweating. Try and keep your room at around 65 degrees (slightly cool) to help you sleep. * Reduce Noise- Whether this be closing the doors and windows or adding insulation to the walls keep the noise out. If you can't do this there is always the option of white noise like static or a fan running to help you relax. *
Empty Your Mind
A typical exercise routine I will do includes: 1. Jump rope (5 minutes) 2. Pull-ups 3. Kettle bell straight arms lifts 4. Crunches 5. Pushups 6. Flutter Kicks 7. Inside and outside straight leg extensions 8. Planks 9. Modified leg extension machines 10. Back to Jump rope
Hopefully these different techniques help you get the sleep you have been craving. If you are having consistent issues your individual health insurance plan should cover visits to your doctor for sleep deprivation. You should probably head to a physician if you have persistent daytime sleepiness, frequent morning headaches, loud snoring, or trouble breathing during sleep.
About the Author:
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