How to Lose Weight on Face

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbUSh0ikUKPG1CCmbch1lJWVG1eLhBxnw4dwhfdl2DUxLtNHKVHB1pEObAw7f-3Aoyx5y2jutoe8k9tk30L8nwMIWCyNGBTdxPbtkcttv7yN-1VhoXGdHhUWF_i1svGEtv_NrqeC_sqz6a/s1600/lose-weight-on-face.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjbUSh0ikUKPG1CCmbch1lJWVG1eLhBxnw4dwhfdl2DUxLtNHKVHB1pEObAw7f-3Aoyx5y2jutoe8k9tk30L8nwMIWCyNGBTdxPbtkcttv7yN-1VhoXGdHhUWF_i1svGEtv_NrqeC_sqz6a/s1600/lose-weight-on-face.jpg" /></a></div> <br /> <div id="crumbs" itemscope="" itemtype="http://schema.org/WebPage" style="background-color: white; border-bottom-color: rgb(221, 221, 221); border-style: none none solid; border-width: 0px 0px 1px; clear: both; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px 0px 5px;"> <a class="crumbs-home" href="http://www.rapidhomeremedies.com/" itemprop="breadcrumb" style="background: url("images/separate.png") left -465px no-repeat; 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margin: 0px; outline: none; padding: 0px;"> <img alt="How to Lose Weight on Face" class="attachment-620x330" height="330" src="http://cdn.rapidhomeremedies.com/wp-content/uploads/2015/10/lose-weight-on-face.jpg" style="border: 0px none; height: auto; list-style: none; margin: 0px; outline: none; padding: 0px; width: 620px;" title="How to Lose Weight on Face" width="620" /></div> <div class="post-inner" style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 20px 0px;"> <h1 class="name post-title entry-title" itemprop="name" style="border: 0px none; font-family: Oswald, arial, Georgia, serif; font-size: 28px; font-weight: normal; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px;"> How to Lose Weight on Face</h1> <div class="post-meta" style="border-bottom-color: rgb(242, 242, 242); border-style: none none solid; border-width: 0px 0px 1px; color: #aaaaaa; font-size: 10px; list-style: none; margin-bottom: 10px; margin-top: 7px; outline: none; padding: 0px 0px 5px;"> <span style="border: 0px none; display: inline-block; list-style: none; margin: 0px 5px 0px 0px; outline: none; padding: 0px;">Posted by: <a href="http://www.rapidhomeremedies.com/author/sharib" style="border: 0px none; color: #aaaaaa; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.2s ease-in-out;" title="">sharib</a></span> <span style="border: 0px none; display: inline-block; list-style: none; margin: 0px 5px 0px 0px; outline: none; padding: 0px;">in <a href="http://www.rapidhomeremedies.com/category/how-to" rel="category tag" style="border: 0px none; color: #aaaaaa; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.2s ease-in-out;" title="View all posts in How To">How To</a></span> <span class="post-date" style="background: url("images/separate.png") left -506px no-repeat; border: 0px none; display: inline-block; list-style: none; margin: 0px 5px 0px 0px; outline: none; padding: 0px 0px 0px 16px;">October 3, 2015</span> <span class="post-comments" style="background: url("images/separate.png") left -574px no-repeat; border: 0px none; display: inline-block; list-style: none; margin: 0px 5px 0px 0px; outline: none; padding: 0px 0px 0px 16px;"><a href="http://www.rapidhomeremedies.com/how-to-lose-weight-on-face.html#comments" style="border: 0px none; color: #aaaaaa; list-style: none; margin: 0px; outline: none; padding: 0px; text-decoration: none; transition: all 0.2s ease-in-out;" title="Comment on How to Lose Weight on Face">5 Comments</a></span></div> <div class="clear" style="border: 0px none; clear: both; list-style: none; margin: 0px; outline: none; padding: 0px;"> </div> <div class="entry" style="border: 0px none; line-height: 1.5; list-style: none; margin: 0px; outline: none; padding: 0px;"> <center style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"> <ins id="aswift_1_expand" style="background-color: transparent; border: none; display: inline-table; height: 280px; list-style: none; margin: 0px; outline: none; padding: 0px; position: relative; visibility: visible; width: 336px;"><ins id="aswift_1_anchor" style="background-color: transparent; border: none; display: block; height: 280px; list-style: none; margin: 0px; outline: none; padding: 0px; position: relative; visibility: visible; width: 336px;"><iframe allowfullscreen="true" allowtransparency="true" frameborder="0" height="280" hspace="0" id="aswift_1" marginheight="0" marginwidth="0" name="aswift_1" scrolling="no" style="border-style: none; border-width: 0px; left: 0px; list-style: none; margin: 0px; max-width: 100%; outline: none; padding: 0px; position: absolute; top: 0px;" vspace="0" width="336"></iframe></ins></ins></center> <a href="https://www.blogger.com/null" id="dd_start" style="border: 0px none; clear: both; color: #70ab08; float: left; list-style: none; margin: 0px; outline: none; padding: 0px; transition: all 0.2s ease-in-out;"></a><div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Chubby cheeks are good only in rhymes! Ask those people who have these chubby cheeks and double chins on their bloated faces. They just want to get rid of all the face fat. But how to lose this fat on face? While losing weight is always a task that needs determination and continuous efforts, losing weight on face needs a lot of extra efforts. In fact, a bloated face is not only a matter of looks but it may indicate a serious health issue. Let’s see why we get a fat face!</div> <h2 style="border: 0px none; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Causes for Facial Fat</h2> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Here are the top reasons why your face looks all blown up when you see it in the mirror every time, more so in the mornings.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Junk Foods</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Whenever you eat those burgers and pizzas, try to evaluate the nutrients in them! Did you find any? They are pure ‘junk’! You need all the vitamins and minerals and other essential nutrients to look at your best. To be specific, lack of vitamin C and beta carotene can make your face bloat. Not only this, whenever you eat such foods, you are pushing carbohydrates and salt into your system. These two things too cause puffiness of face. So, start having balanced diet full of nutrition. Fruits, vegetables and herbs are good for losing weight, not only on face but from all over your body!</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Dehydration</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> This is due to water retention. When your body craves for water and doesn’t get it, it tends to retain water. Face is one of the areas where your body can retain more water. So, start drinking lots of water. If it isn’t possible for you, have more of watery fruits and vegetables as well as healthy drinks.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Aging</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> When you age, the hormonal changes inside your face leads to bloating and puffy face. However, it’s not too hard to delay these aging symptoms. Just eat right (the nutritious balanced diet) and exercise a lot while maintaining a healthy lifestyle.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Alcohol</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Do you drink a lot? If yes, expect your face to become puffy and fat. Why does this happen? This is because alcohol dehydrates your body. This leads your body to again retain water which makes your face look fat. So, cut back on your alcohol consumption.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Heredity</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Sometimes it may be your genes that give you a fat face. While you cannot do a lot in such a situation, you can at least try to tone your facial muscles with some toning exercise.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Medical conditions</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Facial fat is not always due to the above causes. It can be a symptom of something that’s not right in your body. For example, kidney problems, sinus infections, allergies, insect bites, mumps, dental issues, edema etc. Take steps to treat these conditions and you’ll get rid of your facial fat.</div> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Now when you know what might be causing your facial weight, you may definitely try to eliminate that cause and lose your facial weight. But the question is, how to do so?</div> <h2 style="border: 0px none; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to Lose Weight on Face</h2> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> There is a three pronged approach for losing face fat:</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lifestyle and diet changes</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Face exercises</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Home remedies</li> </ul> <h2 style="border: 0px none; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Lifestyle Changes for Losing Facial Weight</h2> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Drink Water</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> This is the most essential step you can take to keep yourself away from body weight, including facial fat. Drinking enough water throughout the day will keep your body hydrated to a level where it would not require to retain water and give you a bloated appearance.</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Drink 8-10 glasses of water daily</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Have more water based fruits and vegetables like cucumber, tomatoes, watermelon etc.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">If you can’t drink plain water, have healthy drinks like fruit juices, herbal tea, vegetable smoothies, soups etc.</li> </ul> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Limit Salt Consumption</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Salt leads to water retention in your body. This happens because your body tries to dilute the salt with larger amounts of water. This not only makes your face look fat but also leads to serious health issues. Too much salt intake puts pressure on your heart and may lead to heart failure or stroke over time. You may also get kidney problems due to excessive salt consumption. So, stop taking too much of salt. But how?</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Cut back on processed and fast foods. They are loaded with salt. Instead have more fruits and veggies.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Avoid sprinkling salt on each and every food item you eat. All natural foods have adequate amounts of salt. You need not add more salt to them. It is a matter of few days only when you will start liking foods with low salt levels.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Have lots of water to help your body flush out the excessive sodium you have stored in your body through salt intake.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Have natural diuretics as they eliminate sodium and water from your body. Cranberry juice and cabbage are good examples of such natural diuretics.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eat more potassium-rich foods. Potassium balances sodium in your body by flushing out water and sodium out of the body. Bananas, carrots, spinach, raisins etc. have high amounts of potassium in them. Have them daily.</li> </ul> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Have Balanced Diet</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Wholesome diet loaded with all the essential nutrients will not only reduce facial weight but will help you lose weight from all over your body.</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Have more fresh fruits. Avoid having canned or preserved fruits. They might contain sugar, sodium or other preservatives that can further lead to bloating and weight gain.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Have more vegetables. Fibers in the vegetables help eliminate toxins from your body which is essential to lose weight. They also give you all the essential minerals and vitamins.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;"> Don’t skip meals and eat your meals regularly, preferably on the same time every day. This helps in better digestion. As you might be knowing, indigestion is the cause of almost all the diseases.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eat smaller meals many a times instead of 2-3 big meals. This will help boost your metabolism so that you get rid of fat.</li> </ul> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Avoid Junk Food</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Processed as well as fast foods, all are junk foods. Avoid them. This would help you avoid excessive salt and carbohydrates. You should know that unhealthy carbohydrates are a big reason for fat as they lead to bloating.</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Avoid packed foods</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Avoid processed foods</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Reduce the frequency of visits to restaurants.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eat more home cooked food</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eat more raw foods, fruits and vegetables by adding them in salads</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Instead of such snacks as cookies, biscuits, popcorns etc. snack on dry fruits, peanuts, date, coconut etc.</li> </ul> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Take enough Rest</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Lack of sleep can give you puffy eyes, dark circles, saggy skin, fine lines and wrinkles etc. all of which can make you look aged and sometimes bloated. So, have enough rest by sleeping for adequate time every day. Also, not taking rest breaks during work can make you over stressed that will lead to various medical conditions including bloated body and face.</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Take breaks from work frequently.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sleep enough every day.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Try to go to bed at the same time everyday and wake up at the same time in the morning, even on holidays. This sets a rhythm of your body and you can sleep easily.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">If needed, you can learn some meditation techniques. Calming your nerves and mind can give you deep rest and relaxation.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Correct your Posture</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> If you are in a habit to sit wrongly, correct it now. Hunched back can make your face look fat. Additionally, it also leads to double chin. Always stand straight. Do not bellow your face down while talking or walking. This can make the fat get stored in your chin area.</div> <h3 style="border: 0px none; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Exercise</h3> <div style="border: 0px none; list-style: none; outline: none; padding: 0px 0px 1em;"> Exercise is the healthier way to keep your body fit and fine. When you exercise regularly, you help your body work naturally. Your metabolism improves and you start losing weight. When you lose weight, it is obvious that fat on your face too reduces.</div> <ul style="border: 0px none; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Move your body daily, be it walking, swimming, cycling, dancing, do whatever you like, but move it.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">If possible, do intense exercise, at least 2-3 days a week, such as cardio, aerobics, yoga or any other such exercises.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">When it comes to facial weight, you also need to do face exercises. The next section deals with this elaborately.</li> </ul> </div> </div> </article>

How to Lose Weight on Face

Home  /  How To  /  How to Lose Weight on Face How to Lose Weight on Face Posted by:  sharib   in  How To   October 3, 2015 5 Co...

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How to Reduce Eye Strain

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS4uk9wsJQpnBS2suKgV1OP4v1tR7CHG4NmIV_gCVOkIPAWK6ZPEgXm85v7PWujX6-MU6PSpwwxj3QqsI59ll73A8Udc3HiByyaoLEPrUH89DHL_GfmO_V2JwlKYuv_dYY9yIugsdZvB_K/s1600/Eye-Strain.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgS4uk9wsJQpnBS2suKgV1OP4v1tR7CHG4NmIV_gCVOkIPAWK6ZPEgXm85v7PWujX6-MU6PSpwwxj3QqsI59ll73A8Udc3HiByyaoLEPrUH89DHL_GfmO_V2JwlKYuv_dYY9yIugsdZvB_K/s1600/Eye-Strain.jpg" /></a></div> <br /> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Our eyes get fatigued often these days, thanks to all the digital equipment we use throughout the day. Right from the morning when we start staring at our mobile phone screens and then do our work on computers or watch TV and play games on digital devices, our eyes are at work and strain themselves too much! However, eye fatigue is often not a serious condition and you can take simple steps at home and office to save yourself from the annoying condition brought on by eye strain.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Let’s first have a look at the causes of eye fatigue.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> What causes eye strain?</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> From intense activities requiring eyes to bright light, there are many causes of eye strain:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Reading</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Writing</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Driving</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sewing, embroidery or such other works that need eyes to strain a lot for seeing minute details.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Exposure to bright light</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Trying to see in dim light</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Staring at digital devices for a long time such as computer and smart phone screens, video games etc.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Symptoms of Immense Eye Strain or Fatigue</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> So, when do you come to know that it is not just normal tiredness of eyes but eye train or eye fatigue?</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sore and irritated eyes</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Difficulty in focusing the vision on something</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dry eyes</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Watery eyes</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Blurred vision</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Double vision</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Increased sensitivity to light</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Pain in the neck, shoulders, or back<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Lack of sleep can also sometimes strain your eyes because it is during sleep that our eyes get replenished with the essential nutrients.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Tips to Relieve Eye Strain</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Whatever the reason for your eye fatigue, give your eyes some rest, strengthen them and relieve eye strain with the following remedies.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 1. Give your eyes a relaxing massage</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> You make them work so much! So, why can’t you give your eyes some relaxation everyday by massaging them for a while! Massage improves blood circulation in your eyes as well as helps relax the muscles surrounding your eyes. Massaging your eyes will also stimulate tear glands. It means you won’t have dry eyes and thus no fatigue too.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to massage your eyes?</h3> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Using your fingers, gently massage your upper eyelids after closing the eyes. Also, massage the area lying just above your eyebrows. Do this for about 20-30 seconds.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Gently massage the area below your eyes, along the bone that you can feel under the eye socket. Massage with gentle outwards strokes for about 20-30 seconds. This will help you get rid of puffy eye bags too.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat 2-3 times a day to reduce eye strain<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 2. Palming your eyes reduces eye strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Palming can be understood as covering your closed eyes with your palms. This is actually a technique borrowed from Yoga. After a yoga session is complete or when the eye exercises for yoga are concluded, both the palms are rubbed against each other and then eyes are covered with these warmed up palms to relax not only the eyes but also the whole body and mind. Once you do this, you will yourself come to know how effective this technique is.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to do palming of eyes?</h3> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit in a relaxed position, either on ground or chair</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Rub your palms against each other for few second to a couple of minutes until they become warm.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Close your eyes and cover the closed eyes with your warm palms while putting only a gentle pressure.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Breathe deeply while you stay in this position for a few seconds or a minute.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the steps for 2-3 times or more if you wish to.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">You can palm your eyes as many times a day as you want. In fact, whenever you feel strain in eyes, just rub your palms and hold them against your eyes for few seconds.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 3. Trataka Yoga for eye strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> When talking about yoga, there is yet another very powerful remedy for eye strain other than palming of eyes. This is called ‘Trataka’ which means Yogic gazing and is, basically, a practice for those who aspire to meditate. However, it is also very effective in treating various eye disorder including weak eyesight. Apart from resolving the problem of eye strain and weak eyesight, Trataka also improves concentration. While doing Trataka, gaze is fixed on an object for some time. After that, the object is visualized clearly with closed eyes, as an inner image, at the eyebrow center. When doing to learn meditation, Tratake is done best by fixing your gaze at a flame but when it comes to reduce eye strain, you can use your hands to fix your gaze.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to do Trataka for reducing eye fatigue</h3> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stretch and hold your arm straight out in front of your face.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Focus your vision on your thumbnail for few seconds.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Now change the focus and fix your gaze on the tip of your own nose for few seconds.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Again stare the thumbnail and then the tip of your nose.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do this several times to give exercise to your eye muscles.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">After doing this for about 3-5 minutes, rest your eyes by palming method described in the previous remedy for eye strain.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 4. Sun bath for strained eyes</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Sunbathing has many positive effects on your body. Why not think about sun bathing your eyes too! In fact, in many countries, it has been a traditional healing technique for eyes. Heliotherapy traditionally refers to treatments that use natural sunlight, including the treatment for eyes. It was believed that when eyes were exposed to sunlight, it stimulated secretions of vital elements in the eyes and benefited the brain in a major way. Modern scientific evidence also talks about the relation between the sunlight entering the eyes and the secretion of pituitary and pineal glands in the mid-brain. Sunlight also gives you the essential vitamin D for the whole body. If you are worried about the harmful effects of UV rays, expose your eyes to the sunlight in the morning or evening hours when sun rays are not that strong.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stand in the sun in a way that direct sunlight falls on your eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Close your eyes and feel the warmth of sunlight over your eyelids and the area all around your eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stay there for about 5-10 minutes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">You can do palming after bathing your eyes with sun rays.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do this at least once daily.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 5. Blink your eyes and get rid of strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> This is especially effective for those who have to sit in front of computer screen for long times. While you focus on your work on computer screen, your blinking gets decreased. You are so much into your work that you forget to blink! When you don’t blink your eyes, they become dry and debris gets collected due to lack of water in your eyes. Keep blinking to wet your eyes and wash away the debris there to prevent all sorts of eye diseases. This will also relax your eyes.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">It is ideal when you blink slowly for at least 10-15 times per minute. However, we can’t always count or just focus on blinking. Work is important, after all!</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">So, make it a habit to blink your eyes after every 10-15 minutes. Take a break of a minute from work and blink your eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">While you do so, concentrate on relaxing your eye muscles.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 6. Splash cold water on eyes and face</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> This is an instant remedy to soothe your tired eyes. Just splash some cold water over your eyes. This helps relax the overworked eye muscles.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">When in office (or home), just splash cold water over your face and closed eyes. Keep doing this for a couple of minutes for getting instant relief from strained eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">When at home, you can also soak a cloth or cotton in cold water and place them on your eyes for few minutes to get rid of eye strain<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 7. Warm compress for eye strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If you also suffer from eye pain along with tired eyes, you may consider using a warm compress over your eyes and face.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Take some warm water and a clean cloth.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Soak the cloth in the warm water.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Wring out the excessive water.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Close your eyes, preferably after lying down, and place the warm cloth over your eyes and if you wish, over all of your face.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Relax for some time till the cloth becomes cold.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dip it again in the warm water and place on your eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do this for about 5-10 minutes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">This will instantly help you get rid of pain and fatigue of eyes.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 8. Rosewater for eye strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Rosewater needs no introduction as one of the best and most used remedies for eye strain. The soothing and aromatic rose water has been used since ages for medicinal and beauty therapies. It has got some magical properties that almost instantly makes you relaxed and not only your eyes.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Ways to use rosewater for eye strain</h3> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Take some rose water and soak two cotton balls with it. Place these cotton balls over your closed eyes and relax for 10-15 minutes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lie down and put 2-3 drops of rose water in both of your eyes. Close the eyes and relax for 10-20 minutes.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> <span style="border: 0px none; color: green; list-style: none; margin: 0px; outline: none; padding: 0px;">How to reduce eye strain from computer</span></h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Prevention is the best cure! When you use computer a lot, you know, you have to have eye strain. O, take proper steps to modify all that may give your eyes a lots of strain!</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 9. Make changes to your computer screen</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Position of computer screen as well as its cleanliness matter a lot.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Place your computer in a manner that its screen remains 20-26 inches away from your eyes. It should also be a little below your eye level.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Make it a habit to clean the computer screen daily. Smudges on the screen can reduce contrast. This increases problems with glare and reflections leading to eye strain.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">It is better to use those screens that tilt and swivel so that you can adjust the screen’s position whenever you feel your eyes are getting strained.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Use a glare filter over your computer screen.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 10. Make changes to the computer display</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Display settings of your computer screen means a lot when it comes to eye strain.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Adjust brightness so that it is about the same as of your surrounding workstation. It should not be too bright or too dark.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Keep text size, color and contrast that is easy to read. Usually black print on a white background is the best combination for the comfort of your eyes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Reduce the color temperature of your screen. The more blue is the light, the more strained your eyes would be.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 11. Make changes to your workplace</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> You need to bring changes in your surroundings too.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">If you have to work with computer as well as papers and you look at both turn by turn, it may place tremendous pressure on your eyes as the muscles have to be adjusted every time according to printed material and the computer as your eyes once need to look down and then up and so on. It’s wise to use a copy stand placed close to to the monitor. This way your eyes will more or less stay at one height and it would not lead to strain.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Also take steps to illuminate the copy stand properly. While using a desk lamp seems to be the best option, ensure that it’s light doesn’t shine into your eyes as well as onto your computer screen.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit on an adjustable chair while working on your computer.  Always keep the center of your computer screen at about 10 to 15 degrees below your eye level.<span style="border: 0px none; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;"> </span></li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> 12. Use computer eye wear to avoid eye strain</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If possible get yourself a customized computer glasses, more so if you wear contact lenses. Eyes tend to become dry and irritated during sustained computer work if you continuously use contact lenses.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If you didn’t know, computer glasses are the prescription eye wear specially designed for people who have to work a lot on computer. When you wear such glasses, you can focus your eyes on the distance of the computer screen, which is usually farther away than reading material. These computer glasses are also anti-glare and thus avoid your eyes from getting strained.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Taking all the above steps will help prevent eye strain. If you still feel strained, use one or the other home remedies for eye strain described earlier in this article.</div>

How to Reduce Eye Strain

Our eyes get fatigued often these days, thanks to all the digital equipment we use throughout the day. Right from the morning when we st...

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How to Strengthen Weak Legs

<div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiruFT-xjcspdK-NeThVPly79d9zfOd0lmOqtTqJ2wTYnzrqwyGeaQjatDJTNFnrjtM_0U-fGbMDD4wJPTPSHlE7k1mMgZ02xql10hmDiDbgPAmO0HdPcTEyCks065sI2PiCr7pLdZG8B5r/s1600/Strengthen-Weak-Legs-620x330.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiruFT-xjcspdK-NeThVPly79d9zfOd0lmOqtTqJ2wTYnzrqwyGeaQjatDJTNFnrjtM_0U-fGbMDD4wJPTPSHlE7k1mMgZ02xql10hmDiDbgPAmO0HdPcTEyCks065sI2PiCr7pLdZG8B5r/s1600/Strengthen-Weak-Legs-620x330.jpg" /></a></div> <br /> <h1 class="name post-title entry-title" itemprop="name" style="background-color: white; border: 0px none; color: #333333; font-family: Oswald, arial, Georgia, serif; font-size: 28px; font-weight: normal; list-style: none; margin: 0px 0px 10px; outline: none; padding: 0px;"> How to Strengthen Weak Legs</h1> <div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> One of the common complaints from many people is leg pain. This can be due to weak legs. Usually, women in the later 30s and 40s as well as elders are affected more by weak legs. However, men are not exempted. They too can suffer from weak legs. Pain in the legs many times indicates a situation that needs your attention and proper care. Life really becomes difficult when you cannot even walk a few steps to meet your day to day needs!</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Causes for Weak Legs</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Legs and feet carry your body weight and are essential for balancing your body while standing, walking or running! Loss of strength in your body and legs may lead to weaker legs due to which you might experience leg pain frequently. But this is not all. There are innumerable reasons that can weaken your legs.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If you find yourself unable to walk with proper balance or to stand continuously even for a few minutes, you may consider your legs to be weak. Shaking legs or pain in legs while walking or taking stairs also indicate weakness in legs! However, these situations might also occur due to some other medical conditions of your body. Check with your doctor to rule out any medical issue.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> As far as weakness is concerned, some of the causes of leg weakness include the following:</div> <ol style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Muscle Weakness caused due to wear and tear of muscles, injury, spinal compression, etc.</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Nervous problem which leads to instability in legs</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Injury in the legs or knee</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Degeneration of bones or weak bones and associated diseases like arthritis</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Not getting enough rest (working too much)</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Side effects of certain medications</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Inactivity or too much activity</li> <li style="border: 0px none; list-style: decimal outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Poor diet or malnutrition</li> </ol> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> The above mentioned factors are the major causes that lead to weak legs. In addition to these reasons, obesity is yet another cause that weakens your legs. Legs can withstand only certain amount of weight. Excessive weight damages the muscles and makes your legs weak! Weak muscles can be the result of nutritional deficiency, over-use, illness and overweight.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to strengthen weak legs?</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Strengthening weak legs involves many phases with various approaches. Focusing on nutritional requirements of your body, exercises and home remedies help transforming weak legs into stronger ones.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> According to National Institute of Aging, doing simple exercises thrice a week strengthen weak legs.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Your legs don’t get weaker in a day. However, even making minor changes to strengthen legs can bring a big difference in your life.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Nutritional Requirements to Strengthen Weak Legs</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Leg muscles should be strong enough to hold your body weight and to make your body stable. Muscles require all types of nutrients from carbohydrates, proteins, vitamins and minerals. In addition, muscles also need fluid content to function properly. Sometimes, you may have overlooked the nutritional deficiency of few elements inside your body. Micro nutrients and minerals like magnesium are quite important for optimal functions of all the parts of your body. On a whole, a well balanced diet combined with moderate exercise or physical activity can strengthen weak legs. A simple blood test can analyze and report the deficiency of nutrients in your body.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Following is the list of nutrients that can make your weak legs stronger.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Vitamins to Strengthen Weak Legs</h2> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Vitamin B1</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Also referred to as Thiamin, deficiency of Vitamin B1 may result into muscle pain, weak arms and legs, abnormal reflexes, twitching muscles of the legs, poor muscle coordination, etc. Poor diet or lack of nutritious food is a major cause of deficiency of Vitamin B1. If you experience tiredness in your legs or feel the legs drooping in absence of stability, it is a sign of B1 deficiency.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in Vitamin B1</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin B1 is found in many grains. If you don’t eat healthy carbohydrates, your body don’t get thiamine. The following foods are rich in vitamin B1:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lentils</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Legumes</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Brown rice</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Long grain white rice</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Organic rice</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Wheat germ</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Vitamin B12</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Also referred to as Cobalamin, Vitamin B12 is responsible for the production of red blood cells. It takes care of nerve impulses and DNA synthesis in the body. Lack of vitamin B12 (and iron) is often diagnosed in women and elders. When you lack vitamin B12, you may experience numbness along with frequent tingling in the legs. This is due to inadequate red blood cells in your body. Besides, it causes overall weakness in your body and results in difficulty in walking.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> According to a report published by Linus Pauling Institute, the daily requirement of vitamin B12 in an adult is about 2.5mg.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> The best way to get the adequate nutrients is only through diet. Unless prescribed by a physician, do not take any supplements to meet the nutritional requirements.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in Vitamin B12</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Mostly, vegetarians and vegans suffer from lack of vitamin B 12 as it is found abundantly in meat and poultry. Some of the vitamin B 12 rich foods include</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Beef</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Salmon</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Chicken</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eggs</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Soy foods (the best bet for vegans)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dairy products</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vegetarians and vegans can add fortified cereals and grains in their diet to get vitamin B 12.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Vitamin C</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin C is not only responsible for skin and hair health, but also essential for production of collagen which keeps our muscles intact. Free radicals are a major cause of aging. It is, in fact, a damaging chemical caused due to oxidation in the body. Vitamin C braces your cells in the body and prevents against damages. Lack of vitamin C is also associated with weaker body and legs because collagen is the main component of bones, muscles, skin and tendons. Lack of vitamin C equals lack of collagen in the body.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin C deficiency is also a contributing factor for pain in joints, knees and bones of your legs.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> National Institute of Health Science reported that an adult needs a minimum of 75 mg of vitamin C daily.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in Vitamin C</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin C is abundantly found in many food sources. Some of these are as follows:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Citrus fruits. They are the powerhouse of vitamin C. Have oranges, lemons, lime, grapes, etc. for vitamin C.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Berries and cherries</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Bell peppers, tomatoes, broccoli, spinach, drumstick leaves, etc.</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin C is abundantly found in natural produce. Eating fruits provide you with sufficient daily dose of vitamin C.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Vitamin D</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin D is the sunshine vitamin. It is essential to keep the bones strong. Calcium won’t be absorbed into the body without vitamin D. Vitamin D is linked with many chronic disorders.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Exposure to sunlight enables our body to generate vitamin D from cells. Sun exposure of about 15 to 20 minutes a day is enough to generate adequate vitamin D for a day. Poor Vitamin D leads to bone disorders as calcium is not absorbed into the body. This might lead to weak legs.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in Vitamin D</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Sunlight is the best natural source of vitamin D. Beyond natural sunlight, vitamin D is found in the following foods:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Mushroom</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Oyster</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Liver</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Fortified milk.</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> It is recommended not to take vitamin D supplements. Intake of this vitamin in form of supplement may turn toxic.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Minerals to Strengthen Weak Legs</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> When it comes to staying healthy or eating nutritious foods, minerals are often overlooked or ignored. In fact, minerals bind the nutrients and enable a stronger support system. Following are some of the minerals that are essential to strengthen weak legs.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Iron</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> The need of iron can never be exaggerated! Iron deficiency is closely linked with chronic fatigue. Low level of iron makes you feel exhausted and you literally cannot walk even for a couple of minutes briskly. Iron deficiency, also called anemia, is very common in women. However, anyone can become deficient in iron if diet is not balanced with foods rich in the mineral.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Low iron levels in body affects its functions due to poor blood circulation. When there is no blood supply, the muscles become tender and nerves become weak. It affects the legs the most as legs carry your body weight. When you walk or stand you are more likely to experience pain in the knees, ankles and calf muscles. You are more likely to suffer from shaky legs and moderate to severe foot pain due to low iron levels.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in iron</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> There are many foods rich in iron. The iron content is displayed through the color of the foods. Pick the one that looks darker.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Beetroot</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Spinach</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Drumstick leaves</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Kale</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Figs</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dates</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dark green leafy vegetables</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Vitamin C, like vitamin D, facilitates absorption of calcium in the body, keeping your bones healthy and legs stronger.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Potassium</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Potassium is the key nutrient that enables electrolyte balance in the body. Lack of electrolytes has been directly associated with muscle weakness in legs. Low potassium not only leads to water retention in body, but also ends up causing frequent muscle cramps, fatigue and inflammation of the feet. The National Institute of Health states that an adult needs a minimum of 4700 mg potassium daily.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in potassium</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Bananas</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Potatoes with skin</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raisins</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Plums</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raw tomatoes</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Calcium</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Calcium is the powerhouse of bone health. Weaker bones obviously mean weaker legs. Managing bone density is essential to strengthen legs. Mere intake of calcium isn’t enough to manage the bone mineral density. As you grow old, bones tend to degenerate and become weak. So, along with some simple exercise to manage your bone strength, you should also aim for adequate calcium intake.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in calcium</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dairy foods are loaded with calcium. It is recommended to drink at least two glasses of milk every day to get adequate calcium. Those who are skeptical about drinking milk, can go for low fat options.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Another wonder ingredient rich in calcium is sesame seeds. Top your foods generously with sesame seeds to get enough calcium from your diet.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Leafy greens, seafood, legumes, and fruits also contain calcium.</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Magnesium</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> More than 1 /4<sup style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">th</sup> of our body muscles are made of magnesium. Magnesium is one of the important nutrients that provide us with energy. Poor magnesium literally ends up weakening leg muscles and exhaustiveness in the whole body. Men need a minimum of 400 mg and women need around 320 mg of magnesium daily.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Foods rich in magnesium</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dark leafy greens</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Nuts and seeds</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Oat bran (not processed oats)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Whole grains</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dry fruits</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Dark chocolates</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Including foods from the above mentioned list in your diet helps you strengthen your weak legs.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Nutritional Supplements to Strengthen Weak Legs</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> When you are too weak to walk, discuss with your doctor and get some nutritional supplements. Lysine and CoQ10 are the two supplements that can help you strengthen your weak leg muscles.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> <b style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Lysine</b> is an essential amino acid required by the body to develop strong tissues, muscles, cartilages and bones. Inadequate lysine leads to fatigue, muscle weakness as well as irritability.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> <b style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Coenzyme Q10</b> or CoQ10 is an enzyme responsible for absorption of nutrients in the body. Talk to your physician and get these supplements prescribed.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Don’t take any supplement without talking to your doctor.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> <span style="border: 0px none; color: green; list-style: none; margin: 0px; outline: none; padding: 0px;">Home Remedies to Strengthen Weak Legs at Home</span></h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> In addition to enhancing the nutritional intake, you should also focus on home treatments to strengthen weak legs. Eating nutritious food without exercise doesn’t improve the condition of your weak legs. Poor circulation, injury, dehydration, arthritis, anemia, back pain, etc. may also lead to weak legs. Following are few easy things you can try at home to strengthen weak legs.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Massage the legs regularly</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Massaging the legs, improves blood circulation. Poor blood circulation is one of the major causes of weak legs. When the blood circulation is optimal, the weaker muscles also receive the nutrients which strengthens the muscles. Besides, it reduces swelling, pain and cramps.  Massage the legs daily for a few minutes. You can find a lot of improvement.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Make Herbal Oil at Home for Legs Massage</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If you have pain and shaky legs, make this DIY massage oil at home and massage with this oil regularly. If you don’t want to put this much effort, you can also use coconut oil, olive oil, mustard oil or sesame oil to massage the legs.</div> <h5 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 15px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Get this:</h5> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sesame Oil – 2 cups</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Coconut Oil or Mustard Oil – 2 cups</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Fresh ginger – 1 inch  (ginger is natural pain killer and reduces muscle twitching)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Camphor  – two teaspoons (relieves pain and inflammation)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Fresh turmeric rhizome- 1-2 inch piece OR turmeric powder- 2 tsp</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Garlic pods – 10 to 15</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Fresh oregano leaves (it makes muscle flexible and gives you better joints)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">A few drops of essential oil (any oil- peppermint, lavender, rosemary, eucalyptus etc. )</li> </ul> <h5 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 15px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to make it:</h5> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Put all the ingredients (except oregano leaves and essential oil) in a pan and warm it.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">You can use a double boiler to avoid burning the oil.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Keep the flame low.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">When you warm it, all the ingredients give a nice combined aroma.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Once the mixture begins to boil, add oregano leaves and remove it from flame.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Let it cool down and filter the oil after 3 to 4 hours.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Store in a dry container and add the essential oil, blend it well.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to massage legs:</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Wash your legs and pat it dry.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Slightly warm the oil and apply the warm oil on the legs from knee to foot.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Gently rub the oil and massage in circular motions. (If needed you can ask for help from your family members to massage the leg or you can also buy a massage roller)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Massage the legs with firm strokes for 10 to 15 minutes.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Concentrate more on calf muscles, soles and foot.</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Go for a regular walk</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Guess what, there is no effective and simple exercise other than walking for many health problems. Walking is a simple thing that can heal many conditions. Regular walking strengthens your legs and firms the weak muscles as well as tones them up. 30 minutes of walk for 5 times a week can reduce the weakness of your legs in a few days.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Soak your Feet in warm water</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Foot soak is one of the rejuvenating therapies for tired and weak legs. Soaking the foot in the warm water relaxes your leg muscles and relieves strain, pain and sore feet. The foot is connected to all major organs of the body through tiny nerves. When you soak your feet in warm water, these nerves soothes your whole body. It also enhances proper blood circulation and reduces muscle cramps. You can add salt or essential oils in warm water for added relaxation.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Increase fluid intake</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Dehydration is a major cause of muscle cramps and weak leg muscles. Keep your body hydrated to prevent weaker legs.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Drink a lots of water at periodic intervals throughout the day</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Eat a lots of water based fruits and vegetables like water melon, cucumber, tomatoes etc.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Limit consumption of caffeine. It leads to dehydration</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Horsetail Tea to Strengthen weak legs</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Horsetail is one of the highly recommended herbs for weak legs. Due to its rich silica content, horsetail enhances muscle strength, enables the muscles to contract and stay firm. It also strengthens the bone density and prevents degeneration of bones.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> One or two cups of horsetail tea can be very effective in strengthening weak legs. However, don’t consume it more than 2 weeks in a go. Also, drink it no more than twice a day. If you have any chronic health condition where you regularly take any medicine, consult your physician before taking horsetail tea.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> <i style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Just add around half a teaspoon of horsetail to a cup of water to make the tea.</i></div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Leg Strengthening Exercises</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Weak leg muscles can be strengthened by doing exercises. Other than massaging regularly, doing the leg strengthening exercises a few minutes a day makes your legs stronger. A brief guide on simple exercises to strengthen weak legs is given below.</div> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Exercises to Strengthen Weak Legs</h2> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Exercises are a vital part of life. Gentle and mild exercises make a big difference in staying healthy. A regular exercising regime prevents you from falling prey to diseases. Inactivity or poor physical activity leads to weak muscles and legs too. Doing some simple exercises improves strength, reduces pain and stiffness, makes the muscles stronger, and enhances your quality of life.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> <b style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Precaution</b>- When you have weak legs, don’t try strenuous workouts or exercises that can put all the pressure on your legs. For instance, squats, sit ups, etc.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> <i style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Following are very simple exercises that anyone can perform daily.</i></div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Ankle Exercises to Strengthen Weak Legs</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Flexible and strong ankles are essential to manage the balance and strength in the legs. Doing simple ankle stretches reduce the swelling and pain in the ankles. Ankle exercises also strengthen the lower body. There are lots of benefits of ankle exercises:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Creates a balance and stabilizes your body</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Prevents you from losing balance in the body</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Enhances the blood circulation in the legs</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to do ankle exercises</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Ankle exercises are best performed while sitting. Remember you have weak legs! Once you gain balance, you can do it while standing too.</div> <h5 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 15px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Ankle Circles</h5> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit comfortably on a chair</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Place the feet flat on the floor</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise the right leg 2 – 3 inches from the floor and make circle with your feet in a clock-wise direction for a minute.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat it with left leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the same by doing circles in anti-clockwise direction for a minute.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Try to raise both legs and circle the feet.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">The ankle circle exercise may take around 5 minutes. If you cannot do it continuously for one minute, do 20 to 30 circles in a shot.</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> After a few days, you can do it while standing. When you do it while standing, you gain more balance and stability. It is one of the best exercises for elders to strengthen their weak legs.</div> <h5 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 15px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Tap your ankles</h5> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Tap your ankles on the floor to enable proper circulation, reduce pain and swelling in the foot.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit on a chair</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Tap the ankles on the floor for a minute.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do it for a few minutes as long as you are comfortable.</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Hip Marching to Strengthen Lower Body</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Hip marching is nothing but hip flexor exercise. It is very essential to strengthen your lower body. Hip flexors are essential for elders to sustain their balance and prevent shaky legs. It also enhances walking endurance. Its benefits include the following:</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">It makes the ankles, hips, spine and knees strong.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">The leg and thigh muscles are strengthened.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">You can do the hip flexors at any time, even when you watch television.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">When you maintain correct posture, this exercise also strengthens the lower back and abdominal muscles.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit comfortably on a chair.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise the right leg with the knees bent to the maximum height possible.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Hold it for 10 counts and lower the leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise the left leg and repeat the same.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat it for 2 minutes for each leg.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to do hip marching:</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> After a few days of regular practice, place your hands on the thighs and resist when you lift the legs. The resistance makes your legs more stronger.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Leg Raise and Extensions for Weak Legs</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> When it comes to strengthening weak legs, you cannot overlook leg raises. Leg raising exercises are a part of strength training workouts. It tones all the muscles from thighs to the feet. It also focuses on abdominal muscles. The workouts provide a muscle balance; make it strong and flexible enough to create a balance.</div> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> These exercises can be performed while sitting, standing and reclining on the floor. You can choose any mode that is comfortable for you.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Sitting Leg Extensions</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Sit comfortably on a chair</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise one leg straight and hold it for 30 seconds.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat it with the other leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the set for 4 to 5 minutes</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Standing Leg Extensions</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stand straight. If needed, get wall support to get some stability.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Just extend one leg to 45 degrees and hold it to the maximum possible, as long as you are comfortable.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the same with other leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Extend one leg to 60 degrees and repeat the same.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Extend the leg straight, full leg extension and hold it for a minute.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the same with other leg.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Reclining Leg Raises</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lie flat comfortably on a floor, with legs extended straight on the floor.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise right leg slightly above the floor.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Hold it for around 20 seconds and gradually lower it.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise the left leg and repeat the set for 5 to 10 times (make sure you are comfortable)</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> A few tips to consider:</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Try to increase the duration gradually.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">After 2 or 3 days, you can raise the leg to 60 degrees and gradually, raise it perpendicular (90 degrees straight)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Don’t rush, be gentle when you raise the leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Massage the legs with a warm compress after doing leg raising exercises.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> <span style="border: 0px none; font-size: 1.17em; line-height: 1.5em; list-style: none; margin: 0px; outline: none; padding: 0px;">Hip Extensions</span></h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> This is nothing but side leg raise. It tones the hip muscles and provides a strong support to the thighs and legs.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stand straight holding onto a chair or wall.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise the right leg to the right side to the maximum height possible and hold it for 20 counts.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lower the leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat it with the left leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do it for 2 to 3 minutes</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> All the leg extensions and leg raising exercises also strengthen your knees and make it flexible.</div> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Pelvic Lift</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Pelvic lift is not a leg exercise. However, it strengthens the spine, lower back muscles and pelvis. A strong and flexible lower back supports the legs and mobility. This simple exercise makes a good lower body workout.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> How to do it:</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Lie flat, comfortably on the floor.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Keep the knees bent and place the hands adjacent the thighs.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Gradually lift your body (from middle body to the thighs)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Don’t strain, just lift the body a few inches above the floor.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Hold for 10 to 20 counts.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do this for 3 to 5 minutes.</li> </ul> <h3 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 20px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Dynamics Exercises for Weak Legs</h3> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Dynamics exercises refer to a range of movements focusing on relaxing and strengthening the muscles in the body. These are light exercises and are usually performed as great warm-up workouts to perform some high intensity training. Performing these exercises are very simple and it can provide a good workout to your leg muscles.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Heel Walk</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Walk on your heels. Raise the upper part of the feet and walk on the heels.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Just take around 10 to 20 steps.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Toe Walk</h4> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Raise your heels, and walk on your toes.</li> </ul> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Lunges</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> It is not lunges usually performed. Lunges generally target the calf muscles and provides relief from muscle cramps.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stand straight.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Move the right leg forward and left leg backward.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Try to lower your body and bend the right leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Hold for 10 counts.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat the same with left leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do a repetition of 10 sets.</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Don’t strain yourself too hard.</div> <h4 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 17px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> Leg swings</h4> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> If you are comfortable in doing standing leg extensions, do the leg swings to stimulate the leg muscles and enhance the circulation.</div> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Stand straight.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Get a wall support by placing your right palm on the wall.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Swing the right leg front and back for a few seconds. (You can enjoy the swings)</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Repeat it with other leg.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Do it for no more than a couple of minutes.</li> </ul> <h2 style="background-color: white; border: 0px none; color: #333333; font-family: Helvetica; font-size: 25px; font-weight: normal; line-height: 1em; list-style: none; margin: 10px 0px 5px; outline: none; padding: 0px;"> General Tips to Strengthen Weak Legs</h2> <ul style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; margin: 0px 0px 15px 10px; outline: none; padding: 0px;"> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Don’t sit or stand or walk or remain in a same position for too long.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Reduce the foods rich in saturated fat and trans fat.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Regularly massage the legs, especially after exercising.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Reduce salt consumption to prevent swelling in the legs.</li> <li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px;">Always keep your legs elevated to enhance circulation.</li> </ul> <div style="background-color: white; border: 0px none; color: #333333; font-family: Tahoma, Arial, Verdana, sans-serif; font-size: 14px; line-height: 21px; list-style: none; outline: none; padding: 0px 0px 1em;"> Don’t rush to see the results. However, you can find promising improvement within a few days of regular exercises combined with a healthy diet. You can actually strengthen your legs with these measures!</div> </div>

How to Strengthen Weak Legs

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