1. Cross train with other forms of cardio exercise, such as swimming, biking, etc.
2. Stretch your problem areas (hamstrings, IT band, Achilles, quads, etc). Spend extra time on these targets.
3. Avoid progressing too fast when training.
4. Correct biomechanical problems through bracing, taping and/or orthotics (make an appointment with your physician to determine if any of these are needed).
5. Replace good running shoes every 300 miles.
6. Talk to your physician about metabolic issues (obesity, nutrient deficiencies, eating disorders, etc).
7. Take periodic rest days from running. They can be replaced with strengthening or other exercise.
8. Decrease your amount of running if you are nursing an injury.
9. Change your running surface to grass or a soft track.
10. Increase your fitness, endurance and power by other workouts (intervals, plyometrics, weights, etc.)
Reference:
Brotzman, S. Brent, Wilk, Kevin E. Clinical Orthopaedic Rehabilitation, 2nd ed. Mosby: 2003. p. 522.
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Why Does My Baby's Head Turn to One Side?
Have you noticed your infant's head turning to one side more than the other or always resting in the same direction? If so, it may be a result of torticollis, which is a tightening of the neck muscles on one side only. It limits your baby's ability to bend and turn his/her neck fully in one direction. Among babies, this can occur from positioning inside the womb.
If you catch it early, you can begin treatment, including Physical/Occupational Therapy, stretching and positioning. Early treatment is most effective for resolving torticollis without any residual problems.
Here are some problems that potentially can occur if torticollis is not diagnosed and treated right away. The head can become flattened on one side because infants sleep and lie down on their backs so much. If the torticollis remains for several months before treatment begins, the asymmetry of the head can remain permanently. One treatment to decrease such asymmetry is a helmet/orthosis, which is fitted and adjusted by a certified prosthetist/orthotist (CPO). This may be used for several months but not beyond the age of 2 (when the skull bones are fused).
Be sure to tell to the pediatrician at your baby's initial well visits if you have noticed any head asymmetry or constant pull toward one side. Early intervention will produce the fastest recovery and prevent the need for more difficult treatments.
If you catch it early, you can begin treatment, including Physical/Occupational Therapy, stretching and positioning. Early treatment is most effective for resolving torticollis without any residual problems.
Here are some problems that potentially can occur if torticollis is not diagnosed and treated right away. The head can become flattened on one side because infants sleep and lie down on their backs so much. If the torticollis remains for several months before treatment begins, the asymmetry of the head can remain permanently. One treatment to decrease such asymmetry is a helmet/orthosis, which is fitted and adjusted by a certified prosthetist/orthotist (CPO). This may be used for several months but not beyond the age of 2 (when the skull bones are fused).
Be sure to tell to the pediatrician at your baby's initial well visits if you have noticed any head asymmetry or constant pull toward one side. Early intervention will produce the fastest recovery and prevent the need for more difficult treatments.
Monday, February 27, 2012
How Should I Stretch My Neck?
When your neck is stiff and tired from working all day or being on the computer all night, what is a good stretch? Your natural tendency is right--your neck needs to be moved and stretched.
Tuck in your chin toward your throat as if you are trying to create a double chin. Hold the position for at least 3-5 seconds. Repeat 5-10x. Do this several times throughout the day, especially when you are sitting at a desk or computer. This is an important stretch because most of us tend to have bad back and neck posture, especially when we are sitting at a computer or desk. Slumped low back posture leads to slumped upper back and neck postures, with the shoulders being rounded and the head too far forward. That is one reason why your neck may hurt at the end of each workday.
In order to prevent neck pain, stiffness and knots, be sure to improve your sitting posture by using a low back support (small pillow, lumbar roll or rolled up towel) in any chair that you are in for an extended period of time. It will be impossible to maintain a good neck position if your low back posture is slouched. Try to modify your sitting posture now because a lifetime of poor posture leads to multiple neck and back problems with increasing age.
Ref: McKenzie, Robin. Treat Your Own Neck. 2011: Orthopedic Physical Therapy Product.
Tuck in your chin toward your throat as if you are trying to create a double chin. Hold the position for at least 3-5 seconds. Repeat 5-10x. Do this several times throughout the day, especially when you are sitting at a desk or computer. This is an important stretch because most of us tend to have bad back and neck posture, especially when we are sitting at a computer or desk. Slumped low back posture leads to slumped upper back and neck postures, with the shoulders being rounded and the head too far forward. That is one reason why your neck may hurt at the end of each workday.
In order to prevent neck pain, stiffness and knots, be sure to improve your sitting posture by using a low back support (small pillow, lumbar roll or rolled up towel) in any chair that you are in for an extended period of time. It will be impossible to maintain a good neck position if your low back posture is slouched. Try to modify your sitting posture now because a lifetime of poor posture leads to multiple neck and back problems with increasing age.
Ref: McKenzie, Robin. Treat Your Own Neck. 2011: Orthopedic Physical Therapy Product.
Friday, February 24, 2012
What is a good stretch for my low back?
A lot of my low back patients tell me that they have tried to stretch their backs out by bending forward to touch their toes. Unfortunately, this is not a good stretch for most of them. So how should you stretch out your back if it feels tight or stiff?
Here is a simple exercise that you can do this weekend at home, either on your bed, on the couch or on the floor. Lie on your tummy (face-down), and prop up onto your forearms. Hold this position for a few minutes as you watch AFV, play Angry Birds or read the paper. This is a position that children stay in sometimes when they watch TV or play video games, but it actually is a very healthy position for adults as well! Think about the position that your low back is in throughout most of your day. How often, if ever, do you stretch your spine in the backwards direction? The forward position (flexion) of your spine occurs whenever you sit or bend forward, so it is likely the majority of your day. Therefore it does not need to be stretched in that direction.
So try your new backwards (extension) stretch for at least 3-5 minutes, at least 1-2x/day, and you likely will get better results than other back stretches.
Ref: McKenzie, Robin. Treat Your Own Back, 9th edition. Orthopedic Physical Therapy Product: 2011.
Here is a simple exercise that you can do this weekend at home, either on your bed, on the couch or on the floor. Lie on your tummy (face-down), and prop up onto your forearms. Hold this position for a few minutes as you watch AFV, play Angry Birds or read the paper. This is a position that children stay in sometimes when they watch TV or play video games, but it actually is a very healthy position for adults as well! Think about the position that your low back is in throughout most of your day. How often, if ever, do you stretch your spine in the backwards direction? The forward position (flexion) of your spine occurs whenever you sit or bend forward, so it is likely the majority of your day. Therefore it does not need to be stretched in that direction.
So try your new backwards (extension) stretch for at least 3-5 minutes, at least 1-2x/day, and you likely will get better results than other back stretches.
Ref: McKenzie, Robin. Treat Your Own Back, 9th edition. Orthopedic Physical Therapy Product: 2011.
Thursday, February 23, 2012
How to avoid BACK PAIN with reaching/bending
My patients with back pain typically fall into two categories: trauma vs non-trauma. Traumatic injuries can come from a major accident or an easy task done incorrectly (bending down to pick up shoes from the floor and then patient is unable to stand back up). Non-traumatic back pain frequently comes from repetitive poor postures and bad bending/reaching habits.
Based on my posts "How many times per day do you reach to the floor," the number is likely more than 30 times and may be even higher than 50 for those of you with small children. So how can you modify these RTF's (reach-to-floors) so as to decrease your risk for back pain, back spasm, back strain or worse?
First, check your back position each time you reach down to the ground or a low surface. You can squat (with your back straight) or use the golfer's grab (kick 1 leg back behind you). You can sit on a stool or chair. You can kneel. You can get on your hands and knees. You can sit on the floor. Be creative; there are many ways to reach down without straining your back. It simply takes the effort to think twice before you bend.
Next, modify where you place the objects that you use the most to be at an easy-to-reach height. For example, store your dish soap in a decorative container on the counter instead of under the sink. What objects do you have in your lower cabinets, cupboards, drawers and shelves? They should be the ones you use rarely. Anything you use multiple times/day should be easily accessible with minimal reaching required. This is especially true for those of you with back problems (which limit your ability to bend) and knee problems (which limit your ability to squat).
Finally, always give yourself the mechanical advantage. Use your big muscles to do the work they were made for (thigh, buttocks muscles). They are easily able to do the work of lifting so your back does not have to.
Based on my posts "How many times per day do you reach to the floor," the number is likely more than 30 times and may be even higher than 50 for those of you with small children. So how can you modify these RTF's (reach-to-floors) so as to decrease your risk for back pain, back spasm, back strain or worse?
First, check your back position each time you reach down to the ground or a low surface. You can squat (with your back straight) or use the golfer's grab (kick 1 leg back behind you). You can sit on a stool or chair. You can kneel. You can get on your hands and knees. You can sit on the floor. Be creative; there are many ways to reach down without straining your back. It simply takes the effort to think twice before you bend.
Next, modify where you place the objects that you use the most to be at an easy-to-reach height. For example, store your dish soap in a decorative container on the counter instead of under the sink. What objects do you have in your lower cabinets, cupboards, drawers and shelves? They should be the ones you use rarely. Anything you use multiple times/day should be easily accessible with minimal reaching required. This is especially true for those of you with back problems (which limit your ability to bend) and knee problems (which limit your ability to squat).
Finally, always give yourself the mechanical advantage. Use your big muscles to do the work they were made for (thigh, buttocks muscles). They are easily able to do the work of lifting so your back does not have to.
Tuesday, February 21, 2012
Sunday, February 19, 2012
Why should you take better care of your body?
1. It is the only body God gave you.
2. Your body will thank you when you are older.
3. Taking care of it now will make your life easier down the road.
4. It's just like your favorite car: take care of it, and it will run longer.
5. You will feel great and look great!
6. To set a good example for your children and those who look up to you.
7. To decrease your aches and pains and prevent them from coming back.
8. To reach your maximum physical potential! You don't know how much your body is capable of (running a marathon, losing 50 pounds, returning to your favorite sport)!
9. To improve your sleep, decrease your stress, and boost your energy levels.
10. To keep you out of the doctor's office and doing the activities you love.
11. Because you want to know your grandchildren and great-grandchildren.
12. No one else will or can do it for you.
13. To save you money! Unhealthy living ends up being terribly expensive over a lifetime.
"Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God." -2 Corinthians 7:1 (NIV)
2. Your body will thank you when you are older.
3. Taking care of it now will make your life easier down the road.
4. It's just like your favorite car: take care of it, and it will run longer.
5. You will feel great and look great!
6. To set a good example for your children and those who look up to you.
7. To decrease your aches and pains and prevent them from coming back.
8. To reach your maximum physical potential! You don't know how much your body is capable of (running a marathon, losing 50 pounds, returning to your favorite sport)!
9. To improve your sleep, decrease your stress, and boost your energy levels.
10. To keep you out of the doctor's office and doing the activities you love.
11. Because you want to know your grandchildren and great-grandchildren.
12. No one else will or can do it for you.
13. To save you money! Unhealthy living ends up being terribly expensive over a lifetime.
"Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God." -2 Corinthians 7:1 (NIV)
Saturday, February 18, 2012
The difference between Chiropractors and Physical Therapists
Let's imagine you have back pain, and you need some help. Who do you call? The good news is that you have options: primary care doctor, spine specialist, physical therapist, chiropractor or even alternative medicine (such as accupuncture).
So what is the difference between the treatment you get from a chiropractor and a physical therapist?
Chiropractors specialize in manipulating (popping) various joints and segments of the spine and pelvis. They usually take x-rays to determine the areas that are not properly aligned. Then they develop a treatment plan, which includes manipulations to many different joints of your back. Depending on the chiropractor, you may also get electric stimulation, heat, ice, and decompression (a form of traction). More rarely, you may get some exercises. Most health insurances cover chiropractic care, but you will likely have co-pays. And anything your insurance does not cover (certain procedures), you pay out of pocket. Many chiropractors recommend that you continue treatment for weeks-months and then come back periodically for spine adjustments.
Physical Therapists specialize in decreasing pain and restoring normal physical function through exercise, education, hands-on techniques (which may include tissue or joint mobilization and joint manipulations), posture/body mechanics training, functional activities, modalities (such as electric stimulation, heat, ice, decompression/traction, ultrasound), gait training (improving walking patterns), balance training, stretching and/or strengthening. All health insurance covers Physical Therapy, but you will likely have co-pays. To see a PT, you simply need a doctor's prescription (if you want your health insurance to pay for it). PT's aim to find out the cause of your pain/symptoms, to treat them and to teach you how to prevent them again in the future. The goal is to make you independent in managing your own symptoms so that you no longer need PT. Depending on your injury/surgery, you may need PT for 1-2 visits or up to several months.
References:
American Physical Therapy Association (www.apta.org)
American Chiropractic Association (www.acatoday.org)
So what is the difference between the treatment you get from a chiropractor and a physical therapist?
Chiropractors specialize in manipulating (popping) various joints and segments of the spine and pelvis. They usually take x-rays to determine the areas that are not properly aligned. Then they develop a treatment plan, which includes manipulations to many different joints of your back. Depending on the chiropractor, you may also get electric stimulation, heat, ice, and decompression (a form of traction). More rarely, you may get some exercises. Most health insurances cover chiropractic care, but you will likely have co-pays. And anything your insurance does not cover (certain procedures), you pay out of pocket. Many chiropractors recommend that you continue treatment for weeks-months and then come back periodically for spine adjustments.
Physical Therapists specialize in decreasing pain and restoring normal physical function through exercise, education, hands-on techniques (which may include tissue or joint mobilization and joint manipulations), posture/body mechanics training, functional activities, modalities (such as electric stimulation, heat, ice, decompression/traction, ultrasound), gait training (improving walking patterns), balance training, stretching and/or strengthening. All health insurance covers Physical Therapy, but you will likely have co-pays. To see a PT, you simply need a doctor's prescription (if you want your health insurance to pay for it). PT's aim to find out the cause of your pain/symptoms, to treat them and to teach you how to prevent them again in the future. The goal is to make you independent in managing your own symptoms so that you no longer need PT. Depending on your injury/surgery, you may need PT for 1-2 visits or up to several months.
References:
American Physical Therapy Association (www.apta.org)
American Chiropractic Association (www.acatoday.org)
Friday, February 17, 2012
The danger of your first episode of Low Back Pain
Did you know that one of the biggest risk factors for low back pain is prior low back pain? It sounds obvious, but this has huge implications for you. It means that preventing a first episode of low back pain decreases your chance of having future episodes. Therefore, you are less likely to have chronic low back problems in your future.
Each of you is in one of these categories:
Group 1. No prior low back pain
Group 2. Prior low back pain
Here is my advice for both groups.
Group 1. Prevent an initial back injury and a first episode of low back pain through good posture, body mechanics/ergonomics, lifting correctly, avoiding bending/twisting and regular exercise. This is urgent for you because if you hurt your back once, you will very likely hurt it again. So prevent it now, before it is too late.
Group 2. See a Physical Therapist if you have frequent episodes of low back pain. Prevent future episodes through good posture, body mechanics/ergonomics, lifting correctly, avoiding bending/twisting and regular exercise. It is harder for you to prevent future back pain than group 1 because you have already injured your spine in the past. But Physical Therapy treatment can be very effective to teach you how to manage and prevent symptoms.
Ref: McKenzie Institute International. Part A. Mechanical Diagnosis and Therapy of the Lumbar Spine.
Each of you is in one of these categories:
Group 1. No prior low back pain
Group 2. Prior low back pain
Here is my advice for both groups.
Group 1. Prevent an initial back injury and a first episode of low back pain through good posture, body mechanics/ergonomics, lifting correctly, avoiding bending/twisting and regular exercise. This is urgent for you because if you hurt your back once, you will very likely hurt it again. So prevent it now, before it is too late.
Group 2. See a Physical Therapist if you have frequent episodes of low back pain. Prevent future episodes through good posture, body mechanics/ergonomics, lifting correctly, avoiding bending/twisting and regular exercise. It is harder for you to prevent future back pain than group 1 because you have already injured your spine in the past. But Physical Therapy treatment can be very effective to teach you how to manage and prevent symptoms.
Ref: McKenzie Institute International. Part A. Mechanical Diagnosis and Therapy of the Lumbar Spine.
Thursday, February 16, 2012
What is frozen shoulder?
Frozen shoulder (AKA adhesive capsulitis) is a very painful, stiffening of the shoulder joint capsule which occurs usually among middle-aged individuals without a known cause. It is more common in women and diabetics. It typically begins as a very painful shoulder joint with limited ability to move the shoulder, often without any known trauma to the upper arm or shoulder.
It also can come after a shoulder injury or surgery, if shoulder movement is restricted for a period of time. It can take months-years to run its course, but it can be significantly improved with Physical Therapy (usually for several months).
You may not have heard of frozen shoulder unless you know someone who has experienced it in the past. It is a severely painful and potentially debilitating condition that needs to be medically managed immediately for the best and fastest recovery possible.
Physical Therapy treatment of frozen shoulder typically includes aggressive stretching, manual techniques, modalities (such as ultrasound), and exercises for the muscles surrounding the shoulder joints. Other medical options may include medications, injections, manipulations, and/or surgery.
If you notice shoulder pain and stiffness without cause, do not delay medical care. Consult your physician or healthcare provider immediately.
Reference
-Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby, Inc. Pages 227-231.
It also can come after a shoulder injury or surgery, if shoulder movement is restricted for a period of time. It can take months-years to run its course, but it can be significantly improved with Physical Therapy (usually for several months).
You may not have heard of frozen shoulder unless you know someone who has experienced it in the past. It is a severely painful and potentially debilitating condition that needs to be medically managed immediately for the best and fastest recovery possible.
Physical Therapy treatment of frozen shoulder typically includes aggressive stretching, manual techniques, modalities (such as ultrasound), and exercises for the muscles surrounding the shoulder joints. Other medical options may include medications, injections, manipulations, and/or surgery.
If you notice shoulder pain and stiffness without cause, do not delay medical care. Consult your physician or healthcare provider immediately.
Reference
-Brotzman SB, Wilk KE. Clinical Orthopaedic Rehabilitation, 2nd ed. 2003: Mosby, Inc. Pages 227-231.
Wednesday, February 15, 2012
How many times per day do you reach to the floor? Part 2
15. Reach into bottom drawer of the refrigerator for an apple.
To be continued.
16. Reach down into lower kitchen cabinet for a tupperware to take leftovers to work.
17. Pick up your keys, which you dropped on the floor.
18. Throw your bags into the trunk of your car or your back seat.
19. Reach down to the floor of your car for the water bottle that fell.
20. Pick up your bag/briefcase out of the trunk or back seat.
21. Pick up the quarter you found on the sidewalk.
22. Place your bag/briefcase down on the floor while you take off your coat.
23. Pick up the paper from your desk that blew off.
24. Get a book out of the bottom drawer/shelf.
25. Reach down to get the water bottle you just bought from the vending machine.
26. Plug in the cord from your laptop into the outlet.
27. At lunch, pick up the napkin that fell off your table.
28. Tie your shoelaces.
RTF's (reach-to-floors) continue increasing, and it's only 2 pm!
To be continued.
Tuesday, February 14, 2012
Healthier Valentine's date ideas
1. Walk around downtown, the park, the beach or a lake.
2. Play your favorite sport together.
3. Visit your favorite museum that you have not frequented in years.
4. Dine out for sushi.
5. Eat a salmon filet at your favorite seafood restaurant.
6. For those farther north: Build a snowman together and have a snowball fight.
7. Swim or jog together.
8. Go camping, hiking or skiing.
9. Enjoy an evening of skating or bowling.
10. Try a healthy appetizer at a few different restaurants on the same block.
11. Dipped strawberries instead of a box of chocolate.
Happy Valentine's Day!
Monday, February 13, 2012
How many times per day do you reach to the floor?
How many times per day do you reach down to the floor to pick up a light object? Consider how you do this reaching because it is quite frequent. And if you bend/twist your back every time, you are at high risk for back pain. So let's consider a typical weekday and count up the necessary RTF's (reach-to-floor's).
1. Pick up the pillow on the floor that fell off during the night.
2. Reach under the bathroom sink for a towel.
3. Reach under the bathroom sink for another roll of toilet paper.
4. Reach down to wash your toes.
5. Reach down to dry your toes.
6. Reach into bottom drawer of your dresser.
7. Pick up your shoes from the floor.
8. Tie your shoes.
9. Pick up your cell phone that dropped out of your pocket.
10. Reach under the bathroom sink for your after-shave or makeup.
11. Pick up your socks that you threw on the floor.
12. Pick up your briefcase or computer bag.
13. Pick up Snoopy's water bowl.
14. Replace Snoopy's water bowl.
As you can see, the RTF's add up, with 14 by 7AM! To be continued.
1. Pick up the pillow on the floor that fell off during the night.
2. Reach under the bathroom sink for a towel.
3. Reach under the bathroom sink for another roll of toilet paper.
4. Reach down to wash your toes.
5. Reach down to dry your toes.
6. Reach into bottom drawer of your dresser.
7. Pick up your shoes from the floor.
8. Tie your shoes.
9. Pick up your cell phone that dropped out of your pocket.
10. Reach under the bathroom sink for your after-shave or makeup.
11. Pick up your socks that you threw on the floor.
12. Pick up your briefcase or computer bag.
13. Pick up Snoopy's water bowl.
14. Replace Snoopy's water bowl.
As you can see, the RTF's add up, with 14 by 7AM! To be continued.
Saturday, February 11, 2012
Secrets to Living Beyond 80
1. Be active. Have an active lifestyle starting now! Being active at a younger age has health benefits for your future and will improve your quality of life when you are 60, 70 and 80+.
2. Choose a career that you enjoy! And don't rush to retire. If you like what you do, why retire just because you reach a certain age?
3. Stay close to your family. Invest time in the ones you love the most.
4. Make and keep long-lasting friends. Companionship is priceless, no matter your age.
5. Choose a hobby that gets you outdoors, and do it daily! Gardening, golf, hunting, walking, museums, etc. Be creative and find something you enjoy that keeps you moving!
6. Maintain a healthy weight. Think about the oldest person you know. Is he/she overweight?
7. Wake up early every day. Stay busy, even on your days off.
8. Learn how to manage your stress levels. Cooking, movies, pets, or traveling are good options.
9. Put God first. All the 80-year-olds I know love God and love going to church.
2. Choose a career that you enjoy! And don't rush to retire. If you like what you do, why retire just because you reach a certain age?
3. Stay close to your family. Invest time in the ones you love the most.
4. Make and keep long-lasting friends. Companionship is priceless, no matter your age.
5. Choose a hobby that gets you outdoors, and do it daily! Gardening, golf, hunting, walking, museums, etc. Be creative and find something you enjoy that keeps you moving!
6. Maintain a healthy weight. Think about the oldest person you know. Is he/she overweight?
7. Wake up early every day. Stay busy, even on your days off.
8. Learn how to manage your stress levels. Cooking, movies, pets, or traveling are good options.
9. Put God first. All the 80-year-olds I know love God and love going to church.
Thursday, February 9, 2012
Health/Fitness Review: Gold's Gym
My review of Gold's Gym (Village at Sandhill in Columbia, SC)
The facility is a good size, with 3 main workout areas. The largest one has around 15 treadmills, 15 elliptical machines, 8 stationary bikes, 3 stair climbers, 1 upper body bike and a lot of machine weights.
The second area has around 8 treadmills, 8 elliptical machines, machine weights, small dumbbells (2-15 lbs), exercise balls, medicine balls and mats.
The third area has all the free weights plus some machine weights. Very few women exercise in that area of the gym. Next to the free weights area is a basketball court.
There is a 3-lane pool, which is a comfortable temperature for swimming laps or doing water aerobics. When the water classes are in session, there is only 1 lane for lap swimming.
There is 1 large room for classes, including Zumba, body pump, aerobics, yoga, etc. The Zumba class (at least in the evenings) is always jam-packed! Classes are offered various times of the day and appear to be sufficient for the demand.
Another workout space is the cinema room, which plays movies and stays very dark. So bring your flashlight so you can see the buttons to start the treadmills. This room includes around 5 treadmills, 5 ellipticals and 5 recumbent bikes.
There is a small spinning room, which I have not yet used. It does not appear to get over-filled though.
For the more athletic type, there are 2 raquetball courts, which stay booked every evening and frequently at lunchtimes also. They can be booked ahead, if you call first! Good luck beating the veterans to the calendar!
The non-exercise areas include tanning, water massage table, whirlpool, steam room, sauna room, locker rooms, and the huge Kids Care room. I have been 100% pleased with the childcare providers there! The childcare hours are reasonable.
The staff are friendly and helpful. And there is a large staff of personal trainers available for an added cost.
The location of the gym is good, with easy access from Two Notch Rd, Clemson Rd or North Springs Rd. It is located in the Village at Sandhill mall, which makes it close to shopping and eating venues.
So...do I recommend Gold's Gym? Yes! The membership price is comparable to the other gyms and if you pay up-front for 1-2 year memberships you get quite a good rate. The price may even be lower than other gyms, depending on which specials you catch.
Is there a down side? Yes. The gym is very full in the early evening hours, making it difficult to find your cardio machine of choice. But that is expected, and you can always vary your workout by using a different machine until a treadmill opens up.
Wednesday, February 8, 2012
10 most convenient ways to exercise
1. Go for a walk in your neighborhood. Take your dogs. Take your kids. Walk to the park instead of driving. Walk 10 blocks instead of taking the subway or taxi. Look for an excuse to get out of the house!
2. Walk around the block on your lunch break. If you have an hour for lunch, use 30 minutes for exercise! If you have a desk job, be intentional about moving around during lunchtime and other breaks.
3. Ride a stationary bike while watching TV. If you have little time or ability to exercise outside of the home, consider buying a stationary bike, which is cheaper than a 6-month gym membership.
4. Take the stairs (every time)! Make it your routine, whether 1 flight or 5.
5. Go window shopping. Walk around town or the mall. And next time you are tempted to shop online, spend the time actually going to the store.
6. Go to the gym on your way to or from work. Be sure to choose one that is on your route. Or take advantage of the gym at work. If you are on a time budget, just work out for 30 minutes.
7. Play chase with your children or pets. This is an easy way to get your heart rate up quickly. And your babies will love you for it.
8. Do housework or yardwork. Try to work for 30-60 straight minutes. And use good body mechanics by squatting frequently.
9. Do jumping jacks, push-ups and crunches at home. Or use an exercise DVD. This is an ideal option for young moms during naptime!
10. Stand up while using your laptop or phone. Standing burns more calories than sitting. And it is a better position for your back!
2. Walk around the block on your lunch break. If you have an hour for lunch, use 30 minutes for exercise! If you have a desk job, be intentional about moving around during lunchtime and other breaks.
3. Ride a stationary bike while watching TV. If you have little time or ability to exercise outside of the home, consider buying a stationary bike, which is cheaper than a 6-month gym membership.
4. Take the stairs (every time)! Make it your routine, whether 1 flight or 5.
5. Go window shopping. Walk around town or the mall. And next time you are tempted to shop online, spend the time actually going to the store.
6. Go to the gym on your way to or from work. Be sure to choose one that is on your route. Or take advantage of the gym at work. If you are on a time budget, just work out for 30 minutes.
7. Play chase with your children or pets. This is an easy way to get your heart rate up quickly. And your babies will love you for it.
8. Do housework or yardwork. Try to work for 30-60 straight minutes. And use good body mechanics by squatting frequently.
9. Do jumping jacks, push-ups and crunches at home. Or use an exercise DVD. This is an ideal option for young moms during naptime!
10. Stand up while using your laptop or phone. Standing burns more calories than sitting. And it is a better position for your back!
Tuesday, February 7, 2012
Top 7 reasons why sitting causes back pain
1. Most people sit with slouched posture, which puts your low back in a rounded or flexed position for hours each day. Our backs were not made to stay in one position all the time. This can cause future problems in the spine such as arthrits, herniated disks, and sciatica.
2. People who sit at work typically sit for too long without changing positions. If your job involves sitting all day, standing up, stretching or walking around briefly every 30-60 minutes will help.
3. Very few people sit with lumbar support, which helps to align the low back. Good posture starts with the pelvis. Tilt your pelvis forward so that less of your buttocks are supported on the chair. That way the bottom of your pelvis is supporting your trunk and you increase the arch in your low back. Once you have that position, use a lumbar roll/pillow to maintain it.
4. A slumped low back leads to a rounded mid back with shoulders rounded forward and the neck to be excessively forward. This can lead to progressive neck problems and even shoulder pain (especially with lifting overhead).
5. Aside from sitting at work, we tend to have a sedentary lifestyle, with many leisure activities done also in the sitting position. With present technology, we can do almost everything from the convenience of our homes. While it is convenient to buy clothes and even stamps at home, it is taking a toll on our backs. Having a sedentary lifestyle leads to obesity, which carries multiple health risks.
6. We do very few activities with our spines extended backward, which is an important position to achieve regularly for optimal back health. If you do not regularly lean backward (increasing the arch in your low back), then start doing so several times daily. It can be done sitting or standing. Another way to arch backward is to lie on your tummy and prop up on your forearms.
7. Slumped sitting posture puts the back muscles (and other back tissues) in a lengthened or stretched position while also causing the muscles and tissues on the front of the hip, abdomen and chest to be in a shortened position. This imbalance can cause further posture problems, weakness and instability with greater risk for back pain and injury.
2. People who sit at work typically sit for too long without changing positions. If your job involves sitting all day, standing up, stretching or walking around briefly every 30-60 minutes will help.
3. Very few people sit with lumbar support, which helps to align the low back. Good posture starts with the pelvis. Tilt your pelvis forward so that less of your buttocks are supported on the chair. That way the bottom of your pelvis is supporting your trunk and you increase the arch in your low back. Once you have that position, use a lumbar roll/pillow to maintain it.
4. A slumped low back leads to a rounded mid back with shoulders rounded forward and the neck to be excessively forward. This can lead to progressive neck problems and even shoulder pain (especially with lifting overhead).
5. Aside from sitting at work, we tend to have a sedentary lifestyle, with many leisure activities done also in the sitting position. With present technology, we can do almost everything from the convenience of our homes. While it is convenient to buy clothes and even stamps at home, it is taking a toll on our backs. Having a sedentary lifestyle leads to obesity, which carries multiple health risks.
6. We do very few activities with our spines extended backward, which is an important position to achieve regularly for optimal back health. If you do not regularly lean backward (increasing the arch in your low back), then start doing so several times daily. It can be done sitting or standing. Another way to arch backward is to lie on your tummy and prop up on your forearms.
7. Slumped sitting posture puts the back muscles (and other back tissues) in a lengthened or stretched position while also causing the muscles and tissues on the front of the hip, abdomen and chest to be in a shortened position. This imbalance can cause further posture problems, weakness and instability with greater risk for back pain and injury.
Sunday, February 5, 2012
7-LAYER DIP RECIPE
Here is a healthier version of the traditional 7-layer dip.
Brown 1 lb of lean ground turkey or beef (93% lean) until cooked. Then drain.
Add 1 package of taco seasoning. Follow directions on taco seasoning envelope. Then set seasoned meat aside.
Empty contents of 1 can of fat free refried beans into bowl and microwave for 1-2 minutes.
1. Spread refried beans onto 9x13 pan or cookie sheet.
2. Cover with seasoned meat.
3. Cover with finely chopped Romaine lettuce.
4. Cover with chopped tomatoes.
5. Cover with chopped cucumbers or green peppers
6. Cover with shredded cheese of your choice
7. Top with small spoonfuls of salsa and fat free sour cream
8. Sprinkle with fresh ground black pepper and/or cilantro
Brown 1 lb of lean ground turkey or beef (93% lean) until cooked. Then drain.
Add 1 package of taco seasoning. Follow directions on taco seasoning envelope. Then set seasoned meat aside.
Empty contents of 1 can of fat free refried beans into bowl and microwave for 1-2 minutes.
1. Spread refried beans onto 9x13 pan or cookie sheet.
2. Cover with seasoned meat.
3. Cover with finely chopped Romaine lettuce.
4. Cover with chopped tomatoes.
5. Cover with chopped cucumbers or green peppers
6. Cover with shredded cheese of your choice
7. Top with small spoonfuls of salsa and fat free sour cream
8. Sprinkle with fresh ground black pepper and/or cilantro
Friday, February 3, 2012
The time I needed PT
I knew I wanted to be a PT since high school. But in college I actually needed Physical Therapy for knee pain. Every time I ran, the back of my knees would hurt during the run and afterward. I actually had to stop running because the knee pain made it hard for me to climb stairs. I lived on campus at King College (a small school in Bristol, TN), where I had to walk and climb stairs a lot.
So I saw a PT here in Columbia on one of my breaks from school. He showed me several exercises, and as I did them for the next weeks-months, my pain progressively decreased. However, I was afraid of the pain returning, so I stopped running completely. At the gym I did the elliptical machine instead, which did not bother my knees.
I went through the rest of college and grad school without returning to running. I did other forms of cardio but stayed off the treadmill. Several years later, I finally decided to try jogging again. Everything I learned in PT school kept me from having knee pain. I learned how to warm up, do the right stretches and avoid hurting my knees again. So now I can jog regularly without pain! I actually do the treadmill now much more than the elliptical.
All this is to say that PT works! If you have an injury or frequently painful area, find a good PT near you! But ideally, you can learn how to think like a PT now to prevent future pain.
So I saw a PT here in Columbia on one of my breaks from school. He showed me several exercises, and as I did them for the next weeks-months, my pain progressively decreased. However, I was afraid of the pain returning, so I stopped running completely. At the gym I did the elliptical machine instead, which did not bother my knees.
I went through the rest of college and grad school without returning to running. I did other forms of cardio but stayed off the treadmill. Several years later, I finally decided to try jogging again. Everything I learned in PT school kept me from having knee pain. I learned how to warm up, do the right stretches and avoid hurting my knees again. So now I can jog regularly without pain! I actually do the treadmill now much more than the elliptical.
All this is to say that PT works! If you have an injury or frequently painful area, find a good PT near you! But ideally, you can learn how to think like a PT now to prevent future pain.
Thursday, February 2, 2012
Why you haven't lost weight at the gym
I went to the gym today and as I was exercising, I noticed some things that could be problematic for gym-goers.
First, a lot of people were doing cardio exercise at a slow or moderate pace. They did not appear to be working very hard. The point of cardio is to strengthen your heart, so it needs to be done at a moderate-fast pace. If you are not breaking a sweat or breathing hard, then you may not be working out fast/hard enough. To find out, take 220 minus your age. That is your maximum heart rate. Try to get your heart rate (heartbeats per minute) to 60-80% of your max heart rate during cardio workouts. If you are new to exercise, start at 60%. But as you continue exercising over the next weeks-months, increase to 70-80%. Please consult your physician before starting an exercise program to find out if you should have different parameters.
Second, I was watching Ellen on one of the channels, and she had Mrs. Obama as a guest today. They were talking about the importance of exercise, so they both got down on the floor and started doing push-ups. They made it to around 20. However, one of them did her push-ups only going halfway down. To get the most benefit out of push-ups, do them in a full range of motion. This is true of most strengthening exercises (machine/free weights especially).
Similarly, I saw a man in the gym doing push-ups, but his back was not straight. It was arching up and down. This could cause back pain/injury, so be sure to check your techniques and postures throughout each exercise.
Third, let's talk variety! Do you go to the gym and do the same workout every day? Treadmill at 4.0 miles per hour for 35 minutes? To get the most out of your gym workouts, add various forms of cardio and/or various speeds.
Fourth, how long should you exercise? The minimum recommended amount is 30 minutes/day, most days per week (at least 4-5x/week). However, if you really want to lose weight, you need to work up to more than that. If you have the time, one hour or more would be ideal. The more you exercise, the more you will lose weight!
First, a lot of people were doing cardio exercise at a slow or moderate pace. They did not appear to be working very hard. The point of cardio is to strengthen your heart, so it needs to be done at a moderate-fast pace. If you are not breaking a sweat or breathing hard, then you may not be working out fast/hard enough. To find out, take 220 minus your age. That is your maximum heart rate. Try to get your heart rate (heartbeats per minute) to 60-80% of your max heart rate during cardio workouts. If you are new to exercise, start at 60%. But as you continue exercising over the next weeks-months, increase to 70-80%. Please consult your physician before starting an exercise program to find out if you should have different parameters.
Second, I was watching Ellen on one of the channels, and she had Mrs. Obama as a guest today. They were talking about the importance of exercise, so they both got down on the floor and started doing push-ups. They made it to around 20. However, one of them did her push-ups only going halfway down. To get the most benefit out of push-ups, do them in a full range of motion. This is true of most strengthening exercises (machine/free weights especially).
Similarly, I saw a man in the gym doing push-ups, but his back was not straight. It was arching up and down. This could cause back pain/injury, so be sure to check your techniques and postures throughout each exercise.
Third, let's talk variety! Do you go to the gym and do the same workout every day? Treadmill at 4.0 miles per hour for 35 minutes? To get the most out of your gym workouts, add various forms of cardio and/or various speeds.
Fourth, how long should you exercise? The minimum recommended amount is 30 minutes/day, most days per week (at least 4-5x/week). However, if you really want to lose weight, you need to work up to more than that. If you have the time, one hour or more would be ideal. The more you exercise, the more you will lose weight!
Wednesday, February 1, 2012
Alternatives to fast food
If you learned from yesterday's post that you should decrease your fast food intake, then you need some good alternatives! So here are some ideas:
1. Soup (preferably one with vegetables) and salad (not too much dressing)
2. Salad with grilled chicken (My favorite is from Moe's)
3. Sandwich or sub with lean meat and lettuce/tomato (don't forget the whole grain bread)
4. Chicken or veggie quesadilla
5. Sushi
6. Teriyaki chicken with brown rice and sauteed vegetables
7. Peanut butter sandwich on wheat bread, yogurt, and a banana
8. Leftovers from your healthy supper last night
9. Gyro or chicken pita, served with a side of hummus
10. Grilled chicken sandwich and a side of mixed fruit
11. Regular chili or white chili with a cornbread muffin
12. Veggie burger
13. Chicken or turkey wrap with vegetables and light dressing
Do not use the excuse that your only options are fast food. Even fast food joints have healthy options nowadays. And there are other fast options (like a deli/sandwich shop). Please comment if you want to add to the list!
1. Soup (preferably one with vegetables) and salad (not too much dressing)
2. Salad with grilled chicken (My favorite is from Moe's)
3. Sandwich or sub with lean meat and lettuce/tomato (don't forget the whole grain bread)
4. Chicken or veggie quesadilla
5. Sushi
6. Teriyaki chicken with brown rice and sauteed vegetables
7. Peanut butter sandwich on wheat bread, yogurt, and a banana
8. Leftovers from your healthy supper last night
9. Gyro or chicken pita, served with a side of hummus
10. Grilled chicken sandwich and a side of mixed fruit
11. Regular chili or white chili with a cornbread muffin
12. Veggie burger
13. Chicken or turkey wrap with vegetables and light dressing
Do not use the excuse that your only options are fast food. Even fast food joints have healthy options nowadays. And there are other fast options (like a deli/sandwich shop). Please comment if you want to add to the list!
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