There are two kinds of people in relation to fast food: those who can partake in small amounts and those who should quit cold turkey and never turn back. Which one are you? Do some soul searching and then read the one that applies to you.
1. If you are presently at a healthy weight, you can probably partake of fast food in small amounts (no more than 1x/week). Your cholesterol and blood pressure are at good levels. You can be content with a small burger and small fries. You can go to McDonald's and order 1 item without getting back in line. You eat healthy most of the time. You exercise regularly. You do not eat fast food multiple days out of the week.
2. You are addicted to fast food and junk food. You eat fast food more than 1x/day. You eat fast food more than 3x/week. Every time you go, you eat large or extra-large burgers and fries (and shakes). You cannot go to a fast food restaurant and order anything healthy. You are trying to lose weight. You are not trying but you need to lose weight. You can honestly say that you lack self-control in regards to fast food. You have uncontrolled cholesterol, blood pressure and/or heart disease. You have suffered a stroke or heart attack in the past and have not changed any bad habits as a result.
The reason for this breakdown is that I have learned the things I cannot eat in moderation. That is why I do not keep ice cream or Coconut Delights (girl scout cookies) in my house. We all have different weaknesses in regards to eating, so first figure out what yours are. Once you know your weakness, then you can take steps to avoid it.
Tuesday, January 31, 2012
Monday, January 30, 2012
Sunday, January 29, 2012
LOSING WEIGHT in February
January is almost over, and so far this year you have worked hard to lose weight. But how do you keep your New Year's drive and motivation for losing weight and/or improving your health as the year continues?
1. Select a diet program that you actually enjoy. Don't do the "subway diet" if you hate sandwiches. And don't do weight watchers if you hate counting calories. Don't go vegetarian if you love meat. You get the idea. Know yourself and your strengths/weaknesses. Nutrisystem may work for you or may be the worst option for you. If you cannot leave the grocery store without your stash of junk food, then consider something like Nutrisystem because they will send all your meals/snacks to you. If you hate cooking, don't select a diet that requires cooking your own foods. There are a ton of weight loss techniques out there, so be sure to choose the right one FOR YOU! Don't choose one simply because a lot of people are doing it. If you enjoy it, you will stick with it (year-round)!
2. Select an exercise program that you actually enjoy. Be creative in selecting your choice of exercise(s)! There are endless options for exercise/sports, so find one that you like! If you cannot motivate yourself, join an exercise class or group. Is there a sport that you and your family/friends could play together? Or would it be most convenient for you to start a walking program with some co-workers during lunch? P90X or Cross Fit might be ideal for you to do at home by yourself. If you have cable/satellite, check out the exercise channels for some good challenges. Find an exercise that you enjoy, so you will continue it after January ends.
3. Select a partner to lose weight with. You must know someone who is also trying to lose weight, so join together to motivate each other! Your spouse, a friend, a co-worker, or family member can provide the accountability you need to actually stick with your improved eating and exercise habits. Losing weight is not easy, so you need all the support you can get! If you have the means, hire a personal trainer to help. We need each other, especially when we are trying to make difficult choices/changes in life. So find a partner, and get to work! Let 2012 be the year you actually fulfill your New Year's resolutions!
1. Select a diet program that you actually enjoy. Don't do the "subway diet" if you hate sandwiches. And don't do weight watchers if you hate counting calories. Don't go vegetarian if you love meat. You get the idea. Know yourself and your strengths/weaknesses. Nutrisystem may work for you or may be the worst option for you. If you cannot leave the grocery store without your stash of junk food, then consider something like Nutrisystem because they will send all your meals/snacks to you. If you hate cooking, don't select a diet that requires cooking your own foods. There are a ton of weight loss techniques out there, so be sure to choose the right one FOR YOU! Don't choose one simply because a lot of people are doing it. If you enjoy it, you will stick with it (year-round)!
2. Select an exercise program that you actually enjoy. Be creative in selecting your choice of exercise(s)! There are endless options for exercise/sports, so find one that you like! If you cannot motivate yourself, join an exercise class or group. Is there a sport that you and your family/friends could play together? Or would it be most convenient for you to start a walking program with some co-workers during lunch? P90X or Cross Fit might be ideal for you to do at home by yourself. If you have cable/satellite, check out the exercise channels for some good challenges. Find an exercise that you enjoy, so you will continue it after January ends.
3. Select a partner to lose weight with. You must know someone who is also trying to lose weight, so join together to motivate each other! Your spouse, a friend, a co-worker, or family member can provide the accountability you need to actually stick with your improved eating and exercise habits. Losing weight is not easy, so you need all the support you can get! If you have the means, hire a personal trainer to help. We need each other, especially when we are trying to make difficult choices/changes in life. So find a partner, and get to work! Let 2012 be the year you actually fulfill your New Year's resolutions!
Saturday, January 28, 2012
My take on YOGA
There are many great benefits of yoga, such as increased flexibility, improved relaxation, and core strengthening. I especially recommend it if you do no other form of stretching in your daily routine or workouts. Even doing yoga 1-2x/week is beneficial for your overall health and will contribute to your less painful future. If you do not belong to a gym, a yoga DVD is a convenient option. Yoga is a great choice of exercise during pregnancy.
Having said that, I personally do not take time for yoga. I have two children and I work part-time, so realistically I exercise 3-5x/week. When I go to the gym, it is only for an hour, so I fit in 30-40 minutes of cardio (usually in intervals), 15-20 minutes of strengthening, and a few minutes of stretching.
Yoga is not for everyone. Most men do not like it. Also, some of the positions cannot be tolerated if you have back or joint problems. Some yoga positions could even exacerbate an injury or a chronic orthopedic or spine problem. So be sure to listen to your body; you can always skip or modify some of the positions/stretches.
Finally, as far as meditation goes, I personally prefer to meditate by reading the Bible and praying, and I highly recommend it!
Friday, January 27, 2012
Charging your cell phone and laptop
Unless you follow my blog regularly and have begun to think like a PT, you probably have never thought about body mechanics while plugging in your electronic devices. But everything you do can and should be done with good body mechanics so as to PREVENT PAIN! So here are some tips for the next time you plug in your phone charger.
1. Squat instead of bending your back. (You guessed right!)
2. Hold onto the bed or desk, kick one leg back behind you and perform a golfer's grab.
3. Try charging your phone in the kitchen or bathroom, where the plugs are higher.
4. Keep the phone connection piece (what's it called?) up on a table or chair instead of on the floor.
5. Use a desktop charging device.
6. Try to avoid outlets that are hidden behind furniture.
7. Be careful not to twist your back if the outlet is hard to reach. You may need to get onto your hands and knees.
So think twice the next time you have to plug anything into the wall, and check your body mechanics! A lifetime of good choices will make your future less painful!
Wednesday, January 25, 2012
Core strength position Part 3
If you are ready for more challenging core exercises, here are some ideas.
Quadruped (hands and knees): Once you can do arm lifts and leg lifts with good technique and long hold times, you are ready for opposite arm/leg lifts. Get onto your hand and knees. Find your neutral spine position, then draw in your abdominals. Lift one arm and the opposite leg and hold for 5, 10 or up to 30 seconds. There should be no movement in your spine as you hold the arm/leg lift and as you lift and lower the arm/leg. Also, do not lift your arm/legs any higher than your trunk (you do not want your back to extend but to remain neutral). Once you lower the R arm/L leg, then lift the L arm/R leg. Repeat with alternating lifts for a total of 1-2 minutes. To challenge your core, increase your hold times. Then you can do fewer reps.
Plank: This is even more challenging! Lie face-down on the floor, mat or firm bed. Lift your hips upward and push up onto your forearms and toes, to form a plank position. Be sure to find your neutral spine position (you do not want your back arched up or downward). Hold the position until the point of fatigue and then rest down onto the floor/surface. Try to hold for at least 5 seconds. Do not hold any longer than you can maintain the neutral spine position. Work up to longer hold times progressively by practicing for 1-2 minutes/day. Here is an example of how to progress. If you practice consistently, you should be able to hold for >30 seconds within a few weeks.
Day 1: 5 seconds x 5-10 reps
Day 2: 5 seconds x 10-15 reps
Day 3: 10 secons x 6 reps
Day 4: 10 seconds x 10 reps
Day 5: 15 seconds x 4 reps
Day 6: 15 seconds x 7 reps
If you really like core strengthening, I highly recommend Pilates! A DVD or class at the gym can get you started. Once you learn the positions, you can easily transition to doing them by yourself as part of your workouts.
Quadruped (hands and knees): Once you can do arm lifts and leg lifts with good technique and long hold times, you are ready for opposite arm/leg lifts. Get onto your hand and knees. Find your neutral spine position, then draw in your abdominals. Lift one arm and the opposite leg and hold for 5, 10 or up to 30 seconds. There should be no movement in your spine as you hold the arm/leg lift and as you lift and lower the arm/leg. Also, do not lift your arm/legs any higher than your trunk (you do not want your back to extend but to remain neutral). Once you lower the R arm/L leg, then lift the L arm/R leg. Repeat with alternating lifts for a total of 1-2 minutes. To challenge your core, increase your hold times. Then you can do fewer reps.
Plank: This is even more challenging! Lie face-down on the floor, mat or firm bed. Lift your hips upward and push up onto your forearms and toes, to form a plank position. Be sure to find your neutral spine position (you do not want your back arched up or downward). Hold the position until the point of fatigue and then rest down onto the floor/surface. Try to hold for at least 5 seconds. Do not hold any longer than you can maintain the neutral spine position. Work up to longer hold times progressively by practicing for 1-2 minutes/day. Here is an example of how to progress. If you practice consistently, you should be able to hold for >30 seconds within a few weeks.
Day 1: 5 seconds x 5-10 reps
Day 2: 5 seconds x 10-15 reps
Day 3: 10 secons x 6 reps
Day 4: 10 seconds x 10 reps
Day 5: 15 seconds x 4 reps
Day 6: 15 seconds x 7 reps
If you really like core strengthening, I highly recommend Pilates! A DVD or class at the gym can get you started. Once you learn the positions, you can easily transition to doing them by yourself as part of your workouts.
Tuesday, January 24, 2012
Core strength position Part 2
From yesterday's post we know what the strong core position is, so let's rename it "neutral spine." Now we can talk about some more challenging exercises for your core. Before you begin, make sure you can find your neutral spine position whether you are sitting, standing or squatting. Also be sure to draw in/contract your abdominals without holding your breath. If you cannot do these, look back at "Core strength position" from yesterday.
The two keys of core strengthening as I have instructed so far are the neutral spine position and the abdominal contraction. If you have trouble with either one of those, spend some time practicing until you can do them both properly. The tendency with the abdominal contraction is to hold your breath and to tighten other muscles (such as buttocks, pelvic floor, etc). But work on isolating the deep abdominals, which are so important for your core strength and low back pain prevention. Here are some more core exercises.
Quadruped (hands and knees position): Get onto the floor or bed on your hands and knees. Find your neutral spine position. Draw in your abdominals. Slowly lift up one arm (it does not have to be very high) in front of you. Hold it for 5, 10 or up to 30 seconds. Repeat for the other arm. If it is easy, hold for 30 seconds. Only hold as long as you can maintain the proper back position. Alternate arm lifts for 1-2 minutes. If it is really easy, skip to the next step. Just make sure it is done with perfect technique first.
Next, try lifting one leg by kicking it backwards (do not kick so high that you lose your neutral back position). Hold for 5, 10 or up to 30 seconds. Repeat for the other leg. Alternate leg lifts for 1-2 minutes. If you need more of a challenge, increase your hold times with each kick. Do not forget to focus on your neutral spine position and your deep abdominal contraction. Technique is the most important part of these exercises. Practice for a few minutes per day until you can do them properly with 30 second hold times
To be continued!
The two keys of core strengthening as I have instructed so far are the neutral spine position and the abdominal contraction. If you have trouble with either one of those, spend some time practicing until you can do them both properly. The tendency with the abdominal contraction is to hold your breath and to tighten other muscles (such as buttocks, pelvic floor, etc). But work on isolating the deep abdominals, which are so important for your core strength and low back pain prevention. Here are some more core exercises.
Quadruped (hands and knees position): Get onto the floor or bed on your hands and knees. Find your neutral spine position. Draw in your abdominals. Slowly lift up one arm (it does not have to be very high) in front of you. Hold it for 5, 10 or up to 30 seconds. Repeat for the other arm. If it is easy, hold for 30 seconds. Only hold as long as you can maintain the proper back position. Alternate arm lifts for 1-2 minutes. If it is really easy, skip to the next step. Just make sure it is done with perfect technique first.
Next, try lifting one leg by kicking it backwards (do not kick so high that you lose your neutral back position). Hold for 5, 10 or up to 30 seconds. Repeat for the other leg. Alternate leg lifts for 1-2 minutes. If you need more of a challenge, increase your hold times with each kick. Do not forget to focus on your neutral spine position and your deep abdominal contraction. Technique is the most important part of these exercises. Practice for a few minutes per day until you can do them properly with 30 second hold times
To be continued!
Monday, January 23, 2012
Core strength position
What is the strongest position for your back to be in? Being upright with good posture! That is the only position that enables you to lift a very heavy load without hurting yourself. So let's talk about a few ways to strengthen your core in that position.
Sitting: Sit upright without leaning on the back of your chair. Make sure there is a small arch in your low back and that your shoulders are slightly back (under your ears). Your neck should not be strained forward. Look straight ahead. Now draw in your abs by bringing your belly button straight back toward your spine. Hold this position, without holding your breath, for 10 seconds. Repeat at least 5 times or just maintain the position for 1-2 minutes.
Standing: Stand upright with your back in the same position as described above. Draw in your belly button toward your spine. Hold this position, without holding your breath. Maintain the abdominal contraction as you slowly march in place (only lift each leg a few inches each time you march). Use arm support if needed for balance. The goal is to maintain the same spine position and abdominal contraction the entire time you march (1-2 minutes).
Squatting: Stand upright with your feet spread apart. Draw in your abdominal contraction as above. Squat down and come up slowly, keeping the same upright position. There should be no movement in your spine; all the movement is coming from your legs. Maintain the abdominal contraction the whole time, and do not hold your breath. Repeat at least 5-10 times. Only squat as far as you can with proper back position. And decrease the depth of the squat so as not to cause any knee pain.
To be continued!
Sitting: Sit upright without leaning on the back of your chair. Make sure there is a small arch in your low back and that your shoulders are slightly back (under your ears). Your neck should not be strained forward. Look straight ahead. Now draw in your abs by bringing your belly button straight back toward your spine. Hold this position, without holding your breath, for 10 seconds. Repeat at least 5 times or just maintain the position for 1-2 minutes.
Standing: Stand upright with your back in the same position as described above. Draw in your belly button toward your spine. Hold this position, without holding your breath. Maintain the abdominal contraction as you slowly march in place (only lift each leg a few inches each time you march). Use arm support if needed for balance. The goal is to maintain the same spine position and abdominal contraction the entire time you march (1-2 minutes).
Squatting: Stand upright with your feet spread apart. Draw in your abdominal contraction as above. Squat down and come up slowly, keeping the same upright position. There should be no movement in your spine; all the movement is coming from your legs. Maintain the abdominal contraction the whole time, and do not hold your breath. Repeat at least 5-10 times. Only squat as far as you can with proper back position. And decrease the depth of the squat so as not to cause any knee pain.
To be continued!
Saturday, January 21, 2012
Prevent recurrent daily PAIN
"It hurts every time I..." Fill in the blank. What activity causes you some pain or discomfort every time you do it? Here are some examples:
1. Feeding the dog.
2. Blow drying your hair.
3. Playing tennis.
4. Running.
5. Working in the yard.
6. Picking up your child.
7. Sitting in a certain chair.
8. Closing the trunk of your car.
You get the idea. So can you think of something you do that causes pain regularly?
Here are the steps to fix it.
1. Name the activity and the area of pain.
2. Think about how you do that activity. What about that activity causes you pain?
3. Think of ways to modify the activity to make it easier for you. Are you using the right body mechanics? How is your posture? Is there a tool you could use? Could you simply use two hands instead of one? Are you using a small muscle to do something a large muscle could do easily? Could you take a few rest breaks? Is there a stretch that helps? Brainstorm ways to modify the activity.
4. Test out the modifications to see what works the best.
5. Implement your new way of doing the activity. Modify it as needed.
6. Do it consistently for best results!
Why live with pain if you don't have to? Catch your pain before it is too late! If you catch it early, you can prevent it from becoming an injury.
Friday, January 20, 2012
Thursday, January 19, 2012
Pregnancy and BACK PAIN
This is for all the new moms and new moms-to-be out there. If you are not one, please pass this on to someone who is! I write this both from my PT experience and my own personal experience.
First, let's talk about pre-pregnancy. If you are planning on having children in the next few years, I recommend starting a regular exercise routine that includes core strengthening. The better shape you are in before pregnancy, the easier it will be for you to lose your baby weight. I highly recommend pilates exercises to strengthen your core (even 2x/week can be beneficial). Start healthy eating habits now in order to keep your weight down. It will be much harder to lose excess weight once you have children.
During pregnancy, you may likely get back, pelvis, hip or sciatic pain because your ligaments are getting lax in order to prepare for childbirth. My recommendation is continuing but modifying your exercise routine that you hopefully started before pregnancy. Walking, swimming and prenatal yoga/pilates are ideal types of exercise during these 9-10 months. However, listen to your body and modify/limit the exercises that cause or aggravate any of your back or leg symptoms. Wearing a support belt may be helpful and is worth a try if you are having a lot of back pain (they are not very expensive). If you have a lot of pelvis pain and are diagnosed with sacroiliac joint (SI joint) dysfunction, an SI belt can be very beneficial. Stay active as much as possible and try not to overeat. If you gain 50 or more lbs., it will be more difficult to lose the extra baby weight. 25-35 lbs. is the recommended amount. (I gained 35-40 lbs. with both of mine and within 6-9 months lost it all).
During childbirth, I highly recommend Lamaze, walking as much as possible and getting onto hands-and-knees during contractions. Have someone push deeply on your back during contractions if you are experiencing back labor. Having experienced both natural labor and labor with epidural, I personally preferred natural labor. I will leave you with a quote from my yoga video: "Squatting is the position of choice for childbirth around the world." That's just one more reason to learn how to squat (see yesterday's post)!
First, let's talk about pre-pregnancy. If you are planning on having children in the next few years, I recommend starting a regular exercise routine that includes core strengthening. The better shape you are in before pregnancy, the easier it will be for you to lose your baby weight. I highly recommend pilates exercises to strengthen your core (even 2x/week can be beneficial). Start healthy eating habits now in order to keep your weight down. It will be much harder to lose excess weight once you have children.
During pregnancy, you may likely get back, pelvis, hip or sciatic pain because your ligaments are getting lax in order to prepare for childbirth. My recommendation is continuing but modifying your exercise routine that you hopefully started before pregnancy. Walking, swimming and prenatal yoga/pilates are ideal types of exercise during these 9-10 months. However, listen to your body and modify/limit the exercises that cause or aggravate any of your back or leg symptoms. Wearing a support belt may be helpful and is worth a try if you are having a lot of back pain (they are not very expensive). If you have a lot of pelvis pain and are diagnosed with sacroiliac joint (SI joint) dysfunction, an SI belt can be very beneficial. Stay active as much as possible and try not to overeat. If you gain 50 or more lbs., it will be more difficult to lose the extra baby weight. 25-35 lbs. is the recommended amount. (I gained 35-40 lbs. with both of mine and within 6-9 months lost it all).
During childbirth, I highly recommend Lamaze, walking as much as possible and getting onto hands-and-knees during contractions. Have someone push deeply on your back during contractions if you are experiencing back labor. Having experienced both natural labor and labor with epidural, I personally preferred natural labor. I will leave you with a quote from my yoga video: "Squatting is the position of choice for childbirth around the world." That's just one more reason to learn how to squat (see yesterday's post)!
Wednesday, January 18, 2012
The perfect SQUAT
In light of yesterday's video, "How to make a bed," let's talk about squatting. Can you squat down to the floor while keeping your back straight? If there were a 20-lb. box on the floor, could you pick it up by squatting the right way? Can you make your bed without bending your back? Just "lifting with your legs" is not enough for good body mechanics. It must be accompanied by a straight back position.
Unless you have hip or knee problems, you should be able to learn the skill of squatting. First, start with a small squat. Spread your feet apart. Squat halfway down (or less), checking your back position. It should be completely straight the whole time. If you find yourself bending your spine as you squat, then decrease how far you squat down. Practice the partial squat with perfect back position. Then you can increase the depth of the squat progressively. But only squat as low as you can maintain your straight back position. Be careful to limit your repetitions if you get any knee discomfort.
If you cannot squat because of various orthopedic or other medical problems, then you must learn how to do activities without bending your back. Here are some ideas:
1. Sit on a chair or stool when doing tasks such as unloading the dishwasher.
2. Use a "reacher" so that you can pick up light objects from the floor easily.
3. Have a stool or folding chair in every room of the house so they are accessible.
4. Avoid putting objects on the floor (clothes, shoes, bags, etc), knowing that you cannot easily pick them up.
Unless you have hip or knee problems, you should be able to learn the skill of squatting. First, start with a small squat. Spread your feet apart. Squat halfway down (or less), checking your back position. It should be completely straight the whole time. If you find yourself bending your spine as you squat, then decrease how far you squat down. Practice the partial squat with perfect back position. Then you can increase the depth of the squat progressively. But only squat as low as you can maintain your straight back position. Be careful to limit your repetitions if you get any knee discomfort.
If you cannot squat because of various orthopedic or other medical problems, then you must learn how to do activities without bending your back. Here are some ideas:
1. Sit on a chair or stool when doing tasks such as unloading the dishwasher.
2. Use a "reacher" so that you can pick up light objects from the floor easily.
3. Have a stool or folding chair in every room of the house so they are accessible.
4. Avoid putting objects on the floor (clothes, shoes, bags, etc), knowing that you cannot easily pick them up.
Tuesday, January 17, 2012
Sunday, January 15, 2012
Overweight Excuses
This does not apply to everyone, so please do not be offended or become anorexic.
So you are OVERWEIGHT, and you have been for some time now. You may have been able to lose some weight in the past, but lately you just can't. And you wonder why. We all make excuses for why we overeat, eat the wrong foods or do not exercise. I am the first to admit that. So let's look at some common excuses for being OVERWEIGHT.
1. "I don't have time to exercise." That is why you have not lost weight! Make time!
2. "I don't have money to join a gym." Then exercise at home or start walking!
3. "I don't have money to eat healthy foods." Then take money from your unhealthy food budget and allot it to your health. Chicken breast costs less per pound than most cuts of beef.
4. "I am too busy with all my children to exercise." Then exercise together with them. Teach them the importance of healthy living.
5. "I work all the time." Then exercise during every 5-10 minute break you get.
6. "I don't know how to lose weight." There are a ton of free resources out there. Start online or at the library.
7. "I like to eat junk food." If you want to lose weight, you must decrease the volume of junk food you consume.
8. "I don't have time to cook." Then buy lots of salads. They take less than 5 minutes to prepare.
9. "Diets don't work for me." Then stop dieting and start learning about a healthy, active lifestyle.
10. "My entire family is overweight." Then be the first to start a healthy lifestyle. Then you can teach others!
11. "I am big-boned." Have you ever watched Biggest Loser? Even "big-boned" individuals can go from 250 lbs to 150 lbs.
It takes a lot of hard work and difficult (but healthy) choices in order to lose weight, but the first step is to stop making excuses. You CAN do it!!!
So you are OVERWEIGHT, and you have been for some time now. You may have been able to lose some weight in the past, but lately you just can't. And you wonder why. We all make excuses for why we overeat, eat the wrong foods or do not exercise. I am the first to admit that. So let's look at some common excuses for being OVERWEIGHT.
1. "I don't have time to exercise." That is why you have not lost weight! Make time!
2. "I don't have money to join a gym." Then exercise at home or start walking!
3. "I don't have money to eat healthy foods." Then take money from your unhealthy food budget and allot it to your health. Chicken breast costs less per pound than most cuts of beef.
4. "I am too busy with all my children to exercise." Then exercise together with them. Teach them the importance of healthy living.
5. "I work all the time." Then exercise during every 5-10 minute break you get.
6. "I don't know how to lose weight." There are a ton of free resources out there. Start online or at the library.
7. "I like to eat junk food." If you want to lose weight, you must decrease the volume of junk food you consume.
8. "I don't have time to cook." Then buy lots of salads. They take less than 5 minutes to prepare.
9. "Diets don't work for me." Then stop dieting and start learning about a healthy, active lifestyle.
10. "My entire family is overweight." Then be the first to start a healthy lifestyle. Then you can teach others!
11. "I am big-boned." Have you ever watched Biggest Loser? Even "big-boned" individuals can go from 250 lbs to 150 lbs.
It takes a lot of hard work and difficult (but healthy) choices in order to lose weight, but the first step is to stop making excuses. You CAN do it!!!
Saturday, January 14, 2012
Gym workouts and PAIN risks
It is January, so of course the gym is maxed out with new members. So whether you are new to the wellness center world or a veteran, here are some INJURY RISKS I have seen.
1. Doing squats/wall squats with wrong technique. This can cause knee pain if your knee position is wrong consistently. When you are in the squat, be sure that your knees are behind your toes. Imagine a vertical line from your toes upwards. Your knees should remain behind that line the whole time you squat.
2. Using the treadmill if you have a limp. I love working out on the treadmill, but it is not for everyone. If you have a leg or back problem which causes you to limp, a different cardio exercise would be more appropriate for you, to keep you from further injury (especially to your back).
3. Pushing through injury pain in order to complete your workouts. You can safely push through the discomfort of muscles being challenged in new ways. Just be sure you know which muscles are being strengthened with each exercise. However, some pain is not your usual workout discomfort. It is actually an injury or the start of one. In that case, you could end up needing PT.
4. Doing inappropriate exercises for your age. For example, I recently saw a fifty-something-year-old doing single leg plyometrics (jumping drills) toward the end of the workout. Plyometrics are meant to be sports-specific and age-appropriate, and they should be done at the beginning of a workout.
Keep up your hard work, and be wise in your workouts! God bless you!
1. Doing squats/wall squats with wrong technique. This can cause knee pain if your knee position is wrong consistently. When you are in the squat, be sure that your knees are behind your toes. Imagine a vertical line from your toes upwards. Your knees should remain behind that line the whole time you squat.
2. Using the treadmill if you have a limp. I love working out on the treadmill, but it is not for everyone. If you have a leg or back problem which causes you to limp, a different cardio exercise would be more appropriate for you, to keep you from further injury (especially to your back).
3. Pushing through injury pain in order to complete your workouts. You can safely push through the discomfort of muscles being challenged in new ways. Just be sure you know which muscles are being strengthened with each exercise. However, some pain is not your usual workout discomfort. It is actually an injury or the start of one. In that case, you could end up needing PT.
4. Doing inappropriate exercises for your age. For example, I recently saw a fifty-something-year-old doing single leg plyometrics (jumping drills) toward the end of the workout. Plyometrics are meant to be sports-specific and age-appropriate, and they should be done at the beginning of a workout.
Keep up your hard work, and be wise in your workouts! God bless you!
Friday, January 13, 2012
Chocolate DIET
I love chocolate, and so does my husband. But I tend to eat it more than he does because he has more self-control. So I bought him three bags of his favorite chocolate and put them in his Christmas stocking. With all of us munching on them, I am proud to say that several weeks after Christmas, the chocolate is not eaten up yet.
He said something to me yesterday that I was very surprised to hear. I asked why he didn't take one of the bags to work.
"Do you know how tempting it is to eat chocolate all day when you have a desk job? I don't want to get fat!"
This was funny to me because he is and has always been very slim. He pretty much eats whatever he wants and still stays slim. But it made sense. It is the same reason I typically try to keep tempting desserts out of the house. Whenever they are here, I end up eating most of them. And he gets a few, occasional bites.
So try his chocolate DIET and don't keep it around your desk.
He said something to me yesterday that I was very surprised to hear. I asked why he didn't take one of the bags to work.
"Do you know how tempting it is to eat chocolate all day when you have a desk job? I don't want to get fat!"
This was funny to me because he is and has always been very slim. He pretty much eats whatever he wants and still stays slim. But it made sense. It is the same reason I typically try to keep tempting desserts out of the house. Whenever they are here, I end up eating most of them. And he gets a few, occasional bites.
So try his chocolate DIET and don't keep it around your desk.
Thursday, January 12, 2012
SAFETY 101
"Although there are many sources of unexpected or unplanned things that can happen, there are three main categories:
1. You do something unexpectedly that gets you hurt.
2. Someone else does something unexpectedly that gets you hurt.
3. The equipment, tools or machinery you're working with does something unexpectedly that gets you hurt.
However, statistics show that only about 4 or 5% of all injuries at work, at home or on the highway occur because of equipment or component malfunction, weather or road conditions, faulty brakes, etc." (1)
As this quote demonstrates, incidents/accidents are usually caused by people. AKA Operator error. So a little personal initiative on the front end can ensure that you succeed in PAIN PREVENTION! Have you ever done something unsafe and as you did it, you thought it was not the best idea? You briefly thought of the worst case scenario but did the task anyway. The next time that happens, listen to your instincts and choose the SAFE option.
Just live by this motto for safety: Is it worth the risk?
(1). SAFESTART. Unit 1. Introduction & Overview. 1999: SAFESTART. Canada, p. 13.
1. You do something unexpectedly that gets you hurt.
2. Someone else does something unexpectedly that gets you hurt.
3. The equipment, tools or machinery you're working with does something unexpectedly that gets you hurt.
However, statistics show that only about 4 or 5% of all injuries at work, at home or on the highway occur because of equipment or component malfunction, weather or road conditions, faulty brakes, etc." (1)
As this quote demonstrates, incidents/accidents are usually caused by people. AKA Operator error. So a little personal initiative on the front end can ensure that you succeed in PAIN PREVENTION! Have you ever done something unsafe and as you did it, you thought it was not the best idea? You briefly thought of the worst case scenario but did the task anyway. The next time that happens, listen to your instincts and choose the SAFE option.
Just live by this motto for safety: Is it worth the risk?
(1). SAFESTART. Unit 1. Introduction & Overview. 1999: SAFESTART. Canada, p. 13.
Wednesday, January 11, 2012
Tuesday, January 10, 2012
The Toddler Diet
Toddlers may not always know what it best for them, but there are some things they can teach us about healthy eating.
1. Toddlers love fruit. It does not matter which type of fruit. That is the one food they are not picky about. They eat fruit at meals and for snacks.
2. Toddlers love plain Cheerios. What a healthy choice of cereal!
3. Toddlers eat in small amounts. They eat smaller meals and have healthy snacks.
4. Toddlers eat mostly vegetarian foods. They get protein from nuts (pending the age), grains and dairy products.
5. Toddlers love yogurt and milk. Low-fat varieties are very healthy choices for adults.
6. Toddlers like plain foods, like fresh bread, string cheese and raisins. Maybe they know more than we do about processed food.
7. Toddlers are happy with 1 piece of chocolate (as long as they don't see the rest of the bag).
8. A healthy toddler meal includes a grain, a fruit, a protein, and a dairy.
9. Toddlers drink a lot (milk, watered-down juice). Many adults (especially elderly) do not drink enough and end up dehydrated.
10. Toddlers do not think about their weight. They just eat when they are hungry.
1. Toddlers love fruit. It does not matter which type of fruit. That is the one food they are not picky about. They eat fruit at meals and for snacks.
2. Toddlers love plain Cheerios. What a healthy choice of cereal!
3. Toddlers eat in small amounts. They eat smaller meals and have healthy snacks.
4. Toddlers eat mostly vegetarian foods. They get protein from nuts (pending the age), grains and dairy products.
5. Toddlers love yogurt and milk. Low-fat varieties are very healthy choices for adults.
6. Toddlers like plain foods, like fresh bread, string cheese and raisins. Maybe they know more than we do about processed food.
7. Toddlers are happy with 1 piece of chocolate (as long as they don't see the rest of the bag).
8. A healthy toddler meal includes a grain, a fruit, a protein, and a dairy.
9. Toddlers drink a lot (milk, watered-down juice). Many adults (especially elderly) do not drink enough and end up dehydrated.
10. Toddlers do not think about their weight. They just eat when they are hungry.
Monday, January 9, 2012
To crack or not to crack your BACK?
Do you like cracking your back or neck? Have you ever wondered if it is good or bad for you? Here is my take on it (hopefully I won't make any enemies).
Let's first talk about cracking your own back or neck. I don't do it, and I don't know any other physical therapists who do (I imagine there may be some who do). It is not necessary to crack your back/neck in order to move it normally. There are many alternatives you could do to improve stiffness in your back/neck (such as stretching, changing positions, doing exercises, sitting/standing up straighter). There are risks for injuring yourself when cracking your own back/neck, especially if it involves twisting.
If you regularly wake up needing to crack your back/neck, maybe you should adjust your sleeping positions. The same is true of any activity that causes you to need your back/neck cracked. Improving your posture/body mechanics could take care of that.
As far as getting your back adjusted by a professional, I do recommend it sometimes. Some PT's perform manual therapy, including manipulations. However, we always teach exercises to maintain the benefit of the manipulations. And the goal of PT is ALWAYS to get you better so that you don't need PT anymore! Be cautious of a health professional with any other philosophy.
Let's first talk about cracking your own back or neck. I don't do it, and I don't know any other physical therapists who do (I imagine there may be some who do). It is not necessary to crack your back/neck in order to move it normally. There are many alternatives you could do to improve stiffness in your back/neck (such as stretching, changing positions, doing exercises, sitting/standing up straighter). There are risks for injuring yourself when cracking your own back/neck, especially if it involves twisting.
If you regularly wake up needing to crack your back/neck, maybe you should adjust your sleeping positions. The same is true of any activity that causes you to need your back/neck cracked. Improving your posture/body mechanics could take care of that.
As far as getting your back adjusted by a professional, I do recommend it sometimes. Some PT's perform manual therapy, including manipulations. However, we always teach exercises to maintain the benefit of the manipulations. And the goal of PT is ALWAYS to get you better so that you don't need PT anymore! Be cautious of a health professional with any other philosophy.
Sunday, January 8, 2012
Saturday, January 7, 2012
How does a P.T. think?
Today I was making some videos for you all about body mechanics. I will be editing and posting them soon, so stay tuned! But it brought to mind how good body mechanics is second nature for me. For my patients (or family members), it takes much more effort and thought. So let me explain how a P.T. thinks:
1. Every time I need to reach down to the floor or to a lower height, I always squat or do the golfer's grab.
2. Every time I run, I think about avoiding foot and knee pain.
3. Every time I pick up my kids, I squat.
4. Every time I lift up something, I make sure I am in a safe lifting position.
5. With every chore, I consider my technique and body mechanics.
6. Every time I sit, I check my posture.
7. Whenever I go to the gym, I think about everyone's technique, especially if it puts him/her at risk for PAIN.
8. I watch how people walk and analyze what orthopedic problems they may have.
The list could go on, but you get the idea. So until it becomes second nature to you, here are two suggestions. First, listen to your body. You will feel your back straining when you bend the wrong way. If there is a task that always causes you pain, modify it! Secondly, do what a P.T. would do! If someone were videotaping the way you do that task, would it be a good or bad ergonomics example?
1. Every time I need to reach down to the floor or to a lower height, I always squat or do the golfer's grab.
2. Every time I run, I think about avoiding foot and knee pain.
3. Every time I pick up my kids, I squat.
4. Every time I lift up something, I make sure I am in a safe lifting position.
5. With every chore, I consider my technique and body mechanics.
6. Every time I sit, I check my posture.
7. Whenever I go to the gym, I think about everyone's technique, especially if it puts him/her at risk for PAIN.
8. I watch how people walk and analyze what orthopedic problems they may have.
The list could go on, but you get the idea. So until it becomes second nature to you, here are two suggestions. First, listen to your body. You will feel your back straining when you bend the wrong way. If there is a task that always causes you pain, modify it! Secondly, do what a P.T. would do! If someone were videotaping the way you do that task, would it be a good or bad ergonomics example?
Friday, January 6, 2012
NEW YEAR'S DIET
So you have decided to lose weight this year, but you have no idea how to get started. You have tried many diets in the past, but they do not work for you. Or you have trouble sticking to them. So here are some suggestions. These are also great tips for those who want to have a healthier lifestyle, regardless of their weight.
1. Cut out fried foods. If you have a habit of eating them more than 1-2x/week, that is too much! Either cut them out completely or decrease them significantly (maybe to 1x/week or less).
2. Add more fish to your diet. At least 1-2x/week have 6 oz of fish (salmon fillet is my fish of choice).
3. Snack on nuts instead of carbs. Just be careful to check the serving sizes of nuts. Almonds are a great choice!
4. Eat a garden salad at the start of every dinner (and check the serving size of the salad dressing).
5. Cook from scratch so that you control and know the ingredients in your meals. Eat out less, and eat fewer frozen or processed foods.
6. Make sauces from vegetables instead of cream/gravy (basil pesto, marinara sauce, salsa, or my favorite: green tomatilla salsa).
7. Calculate how much you spend weekly on different kinds of groceries and modify the problem areas. Work toward 20% on fruits/vegetables, 15% on lean dairy, 25% on lean meat, 20% on whole grains, 10% on boxed/canned goods and <10% on snacks.
8. Start a regular EXERCISE routine! If you join a gym, plan ahead the days/times you will regularly go.
9. Wear a pedometer and try to increase your steps by >25%. 10,000 steps/per day should be your minimum.
10. Don't get obsessed with weight loss and weighing yourself. Just weigh in 1x/week.
1. Cut out fried foods. If you have a habit of eating them more than 1-2x/week, that is too much! Either cut them out completely or decrease them significantly (maybe to 1x/week or less).
2. Add more fish to your diet. At least 1-2x/week have 6 oz of fish (salmon fillet is my fish of choice).
3. Snack on nuts instead of carbs. Just be careful to check the serving sizes of nuts. Almonds are a great choice!
4. Eat a garden salad at the start of every dinner (and check the serving size of the salad dressing).
5. Cook from scratch so that you control and know the ingredients in your meals. Eat out less, and eat fewer frozen or processed foods.
6. Make sauces from vegetables instead of cream/gravy (basil pesto, marinara sauce, salsa, or my favorite: green tomatilla salsa).
7. Calculate how much you spend weekly on different kinds of groceries and modify the problem areas. Work toward 20% on fruits/vegetables, 15% on lean dairy, 25% on lean meat, 20% on whole grains, 10% on boxed/canned goods and <10% on snacks.
8. Start a regular EXERCISE routine! If you join a gym, plan ahead the days/times you will regularly go.
9. Wear a pedometer and try to increase your steps by >25%. 10,000 steps/per day should be your minimum.
10. Don't get obsessed with weight loss and weighing yourself. Just weigh in 1x/week.
Thursday, January 5, 2012
Scary PAIN Statistics
Adults who had low back pain that lasted 1 day or more in 2009:
26% of males, 30.2% of females (1)
Adults who had neck pain that lasted 1 day or more in 2009:
12.6% of males, 17.5% of females (1)
Number of non-institutionalized adults with diagnosed arthritis in 2009:
52.1 million (which is 23% of adults in U.S.) (2)
Number of ER visits for unintentional injuries/accidents in 2008:
28.4 million (3)
Number of unintentional injury deaths in 2007:
123,706 (which is 41 deaths per 100,000 population) (4)
Number of doctor/hospital/ER visits for injuries in 2006:
80 million (5)
DON'T BECOME ANOTHER PAINFUL STATISTIC! Here is my top 1 way to prevent each of the above problems.
1. Low back pain: BODY MECHANICS!!!!
2. Neck pain: POSTURE!!!
3. Arthritis: WEIGHT CONTROL!!!
4. Accidents/Injuries: SAFETY PRECAUTIONS!!!
5. Unintentional injury deaths: PERSONAL AND CORPORATE SAFETY!!!
References
(1) NHIS 2009 Vital Health Statistics. Pleis JR, Ward BW, Lucas JW. Summary health statistics for U.S. Adults: N.H.I.S. 2009 (provisional report). Vital Health Stat 2010; 10(249).
(2) NHIS 2009 Vital Health Statistics. Pleis JR, Ward BW, Lucas JW. Summary health statistics for U.S. Adults: N.H.I.S. 2009 (provisional report). Tables 7,8.
(3) National Hospital Ambulatory Medical Care Survey: 2008. Emergency Dept Summary Tables, Table 15.
(4) CDC Fast Stats. Source: Deaths: Final Data for 2007, tables B, 18.
(5) CDC Fast Stats. Source: Ambulatory Medical Care Utilization Estimates for 2007, table 7. Average annual 2006-2007.
Wednesday, January 4, 2012
How To Improve SEDENTARY LIFESTYLE
Do you ever get annoyed when you are relaxing and you get interrupted? Picture this: you work all day, go to the gym, eat supper, get your children into bed, take a shower, and finally at 10 pm you are ready to relax (or just sleep). The moment you sit down to watch House Hunters, your dog starts scratching the back door. So you grudgingly get off your comfy sofa to let him out. You don't know how long he will be wandering around the backyard, so you go back to the couch and get cozy in the new, fuzzy throw you got for Christmas. After 1 minute, the dog is at the door again, scratching to get back inside since it is freezing out there! So you get up again and tell the dog how annoying he is and how he acts like a child.
So the next time you get interrupted, at least there are some benefits:
1. Burning calories.
2. Stretching out your back.
3. The excuse you needed to run to the bathroom.
4. The opportunity to get a glass of... WATER!
5. A few more steps on your pedometer for the day.
6. The chance to move, since you sat on your behind all day.
7. A friendly reminder that you are addicted to House Hunters and American Idol and ...
8. With DVR, now it's not so bad to get interrupted.
9. A chance to pet your sweet but annoying puppy.
So the next time you get interrupted, at least there are some benefits:
1. Burning calories.
2. Stretching out your back.
3. The excuse you needed to run to the bathroom.
4. The opportunity to get a glass of... WATER!
5. A few more steps on your pedometer for the day.
6. The chance to move, since you sat on your behind all day.
7. A friendly reminder that you are addicted to House Hunters and American Idol and ...
8. With DVR, now it's not so bad to get interrupted.
9. A chance to pet your sweet but annoying puppy.
Tuesday, January 3, 2012
Monday, January 2, 2012
BACK HEALTH For A Lifetime
Everyone talks about back pain, but what does it take to have a HEALTHY BACK? One of the main ways is to be active. A sedentary lifestyle decreases your BACK HEALTH and will likely cause back pain in the future.
"The disk appears to live and thrive on movement, and to change and die slowly through lack of it." (1)
There is a disk between each of your vertebrae. You probably have heard of a disk herniation or a slipped disk. Those often result from back trauma (especially bending/twisting your back). But disks can also break down (degenerative disk disease) over the years. So in order to avoid disk problems later in life, it is urgent to keep moving earlier in life. This can be as easy starting a walking program.
Exercise contributes to your back health in many ways:
1. It strengthens your core muscles.
2. It helps you to maintain a healthy weight.
3. It helps to increase circulation (therefore nutrition) to your disks.
4. It can improve your posture (especially upper back exercises).
5. It strengthens your legs so that you can squat more (BODY MECHANICS).
Reference:
(1). Orthopedic Physical Therapy, 3rd ed. Donatelli, RA, Wooden, MJ. Churchill Livingstone, 2001, page 305.
Sunday, January 1, 2012
A HEALTHY New Year!
Happy New Year! As you think about your resolutions for this year, I hope they include some healthy ones! Even if you do not need to lose weight, there are other areas of health that you could consider improving. Mine is to run the Cooper River Bridge 10K race in Charleston, SC this year. Some family members told me they were doing it, so of course I jumped on board!
I already exercise several times per week, so I am just going to modify my workouts to train for the race. I typically do the treadmill and/or bike for cardio, machine weights/free weights for strengthening, and a little flexibility at the end of each workout. I can already run 3 miles, so now I will work up to 4, 5 and 6 miles in the next 8-10 weeks. My average pace has been 6.8 mph, so my goal is to increase that to 7.5 mph. If I run at that pace for 6.2 miles, I will finish the race in under 51 minutes (which is my goal).
To make healthy changes in your life, you need specific, realistic goals! Here are some good examples.
1. To lose 1 lb. per week for 10 weeks by joining a weight loss program.
2. To walk my dog 30 minutes/day, 5x/week.
3. To decrease my ice cream intake to 2x/week.
4. To join a gym for 1 month and go there >3x/week.
5. To replace 1 soda per day with water.
I already exercise several times per week, so I am just going to modify my workouts to train for the race. I typically do the treadmill and/or bike for cardio, machine weights/free weights for strengthening, and a little flexibility at the end of each workout. I can already run 3 miles, so now I will work up to 4, 5 and 6 miles in the next 8-10 weeks. My average pace has been 6.8 mph, so my goal is to increase that to 7.5 mph. If I run at that pace for 6.2 miles, I will finish the race in under 51 minutes (which is my goal).
To make healthy changes in your life, you need specific, realistic goals! Here are some good examples.
1. To lose 1 lb. per week for 10 weeks by joining a weight loss program.
2. To walk my dog 30 minutes/day, 5x/week.
3. To decrease my ice cream intake to 2x/week.
4. To join a gym for 1 month and go there >3x/week.
5. To replace 1 soda per day with water.
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