Pregnancy, Exercise, and Eating

Photo: Takis Markopoulos

You may be tempted to decrease or stop exercising while pregnant. Or you may be tempted to eat whatever you crave--no matter how unhealthy. But doctors recommend you continue to exercise throughout any normal pregnancy. And, of course, eating right is more important now than ever, both for your health and your baby's.

Pregnancy and Exercise:
If you normally exercise at very high intensity, you will need to decrease to moderate intensity during pregnancy. Your guideline is to keep your heart rate below 140 beats per minute. So if you usually run at 6.5 or 7.0 miles per hour, you will likely decrease your pace to 4-5 miles per hour now. This is difficult for women like me who like hard and sweat-pouring workouts. But you can still do most of your usual workout activities as long as you slow them down or modify them.

Exercise Appropriate During Pregnancy:
Treadmill or walking/light jogging
Elliptical machine
Stair Climber
Stationary bike
Swimming
Yoga/Pilates
Weight training

Exercise Not Recommended During Pregnancy:
Fast Jogging/Running
High Intensity Cardio
Plyometrics
High Impact Aerobics

Pregnancy and Eating:
In the past 9 years I have been pregnant five times, so I understand cravings of all sorts: potato chips, chicken soup, fudge, popcorn, chocolate frosties, and even cheese grits. Most foods can be eaten in moderation during pregnancy. But here is a brief list of unsafe foods: fish high in mercury (including tuna), cold cuts, caffeine, alcohol, unpasteurized cheese, raw sprouts, raw sushi, smoked fish, raw or rare meat, foods prepared with raw eggs. Some of these are allowed in small amounts, such a serving of tuna per week. The book referenced below is very comprehensive about all types of foods and the recommended amounts during pregnancy. Generally, try to eat a wide variety of nutritious foods. Find foods full of iron and folic acid. Eat a lot of fruits and veggies! Drink a ton of water! All of these are great habits to start now and should continue when you are breastfeeding.

References: Murkoff, Heidi and Mazel, Sharon. Eating Well When You're Expecting. Chapter 7: "Eating Safely When You're Expecting."

A Healthier New Year

Photo: Ruben A.Navarrete

Looking back on this past year, are you happy with your health? Are you as healthy as you should be or want to be? Are you physically doing all you hoped and expected at your age? You cannot change everything about your health. You cannot control if you get cancer or are in a bad car accident or if everyone in your family has high blood pressure. But what can you control to make you as healthy as possible in order to live every day to its fullest?

1. Attitude. I recently met a man who had been paralyzed from a car accident when he was 21. He had an unusually positive attitude, so I asked him how long it took him to accept the fact that he was paralyzed. His surprising answer was "about 3 months." He told me how God used the accident to change his life and show him that he was not living how he should. So now he is--from his wheelchair. He just got married and is working and volunteering. He is not bitter, angry or depressed but sees his wheelchair as his legs, and it takes him everywhere. 

Having the right attitude will help you this new year because you can see your life as an opportunity instead of a struggle. Even if your circumstances are hard, such as being overweight or struggling with a health condition, you can still make the most of what God has given you. If you can walk, don't just sit. And if you can run, don't just walk. Use your body to its utmost potential this year!

2. Exercise. This is one area that only you can control. You can choose to be lazy or active. It takes work and discipline to exercise effectively, but everyone can do it in some form. Picture yourself 10 or 20 years from now. What physical condition do you expect to be in? If you don't take practical steps in that direction, you will likely fall short of that goal.

3. Time. How have you spent your free time this year? Do you have any regrets? Did you spend more time on Facebook and Instagram than playing with your kids? Did you waste time on TV or video games? There is a time for restful leisure, but at the end of next year, wouldn't you rather say you trained for a marathon or went skiing or hiking instead of just talking about the latest celebrity news? Remember that you are not guaranteed another day or another year. Think about what really matters in your life, and invest your time wisely. 

4. Excuses. Making excuses for an unhealthy lifestyle will only put you in the same or worse condition this time next year. Everyone is tired of your excuses, and you should be too. Don't blame anyone or anything else. Simply choose to take charge of your body right now and all year long. If you have lost a good amount of weight this year, I can guarantee it was because you worked your tail off. And it has paid off! 

One of the most important things in life is to leave a legacy. You cannot take anything with you to the grave, but you can take souls to heaven with you. You may not be the next Billy Graham, but maybe your son will. Or maybe the person you influence will become the next Mother Teresa. Maybe you will start a company that gives millions to cancer research. Or maybe those two pints of blood you donate will save a child's life.

10 Easy Ways To Add Exercise To Your Busy Day

Photo: NOAA's National Ocean Service

1. Do push-ups when you first wake up. Take 10-20 seconds to jump start your morning and your metabolism!

2. Hold a squat position while you brush your teeth. Or do a set of squats.

3. Stand on one leg to put on your socks and shoes by holding a squat position and crossing one leg over the other knee (be sure your back is straight).

4. Do straight leg raises while doing hair, makeup or other grooming activities. Stand on one leg and kick the other leg forward, sideways or backwards, keeping the knee straight.

5. Squat several times while making the bed. It will strengthen your legs and help with your body mechanics.

6. Do knee extensions (kicks) while eating breakfast. Sit toward the back of your chair, with your thighs fully supported. Then extend one knee 10-15 times and repeat with the other leg.

7. Do back arches while driving to work. Change from slump sitting to overarching your back. Then relax back down to a neutral posture (back straight) and arch again. Repeat 15-30 times.

8. Roll your shoulders backwards while sitting at your desk. Repeat 20 times.

9. Raise up onto your toes (calf raises) while washing your hands. For a challenge, do this on one leg at a time.

10. Take a few minutes to do jumping jacks or mountain climbers while watching TV.


Exercise does not do itself. If you don't make extra effort to exercise, it will simply disappear from your lifestyle. Whether you need to lose weight or not, exercise is critical for the health of your entire body. Ideally, it is recommended that adults exercise >30 minutes/day, 5-7x/week (or more for weight loss). But honestly, some individuals are too busy to do 30 straight minutes of exercise. If that person is you, the only way to exercise will be a few minutes at a time. Please add in comments if you have additional exercises to share.

Pregnancy, Exercise and Weight Gain

What Exercises Are Safe During Pregnancy?

The ideal form of pregnancy exercise for you depends on your exercise routines beforehand. In general, cardio is important to continue. Arm/leg strengthening is beneficial. Core strengthening, with some modifications, can remain part of your routine. Prenatal yoga/pilates are ideal forms of exercise to do at least 1-2x/week, in combination with cardio and strength training. The biggest guideline is your heart rate; keep it around or below 140 beats per minute. So if you used to do sprinting intervals, you will have to give those up, at least for these 9 months. Jogging is typically not recommended unless you jogged consistently prior and can slow down your pace appropriately now. Seated exercise of almost all types is appropriate (including leg and arm strengthening with machine weights or free weights). Lying on your side is ok, which may be a position you can do in yoga/pilates or with core strengthening instead of lying on your back or tummy. Standing exercise is good, including leg/arm strength training with free weights. Swimming is ideal, especially if you are having joint pain or discomfort. Most gym cardio equipment is appropriate during pregnancy. Walking is one of the easiest and safest forms of exercise you can do.

Exercise Guidelines based on Prior Fitness Level:

1. If you were minimally exercising prior to pregnancy, then stick to low-level choices such as walking, water aerobics or prenatal yoga/pilates.

2. If you were exercising 1-3x/week consistently prior, then continue the same type of exercise (such as stationary bike, elliptical machine, aerobics class, etc). However, be sure to modify the intensity to keep your heart rate below 140 beats per minute.

3. If you were consistently working out 4-5x/week at a moderate-high intensity prior, then you should be able to continue similar forms of exercise but with modifications. Decrease the intensity/speed in order to keep your heart rate at 140 beats per minute. Remove all plyometrics (jumping) exercise from your routines. Eliminate supine (lying on back) and prone (lying face-down) exercises.

4. If you were an exercise-aholic prior, you obviously will not let pregnancy keep you out of the gym. Let the heart rate of 140 beats per minute be your guide. As long as you are not having morning sickness or joint pain, you should be able to exercise most days per week for an hour or even more, depending on the type of exercise. For example, if you are doing a 1-hour yoga class, you should be able to do 30 minutes of cardio on the same day. Your body/baby will tell you if you are overdoing it. It is urgent to drink more water than you think you need. Do not worry too much about your weight gain; let your OB monitor it and give any needed advice in this area. Most likely, if you love to exercise, you will easily lose all your baby weight after he/she is born.

What Exercises Should Be Avoided During Pregnancy?

You should not lie flat on your back, which eliminates some upper body exercises, core exercises and yoga positions. You should not lie on your stomach, which eliminates some core exercises and yoga positions. Avoid plyometrics or jumping drills. Avoid dangerous exercises/sports that would put you at fall risk. Avoid exercise at high intensities (such as high-intensity interval training). Avoid exercise that causes back pain or joint pain. Do not exercise outside in hot weather. Avoid sit-ups and abdominal crunches. 

How Do I Maintain My Fitness Level During Pregnancy?

You will likely lose some of your cardiovascular endurance and muscle strength/power during pregnancy if you abide by the recommended guidelines because it is not safe to exercise in the pre-baby intensity and manner. However, consistent exercise 3-6x/week at a low-moderate intensity has countless benefits. It will keep you moderately fit, prepare you for childbirth, help to limit your weight gain, and prevent some prenatal medical problems. The most important thing to remember is the safety of your baby, which matters more than how much weight you put on. 25-35 lbs of weight gain is the usual recommended amount, but your doctor's orders may vary depending on your pre-pregnancy weight and other factors.

How Do I Avoid Excessive Weight Gain During Pregnancy?

First, avoid overeating! You only need ~300 extra calories per day during pregnancy. Try to make healthy food choices that are filled with nutrients for you and your baby. Next, stay active! Do not put yourself on bedrest unless your physician does. Do not become a lazy glutton simply because you are pregnant and have people willing to do whatever you ask. Try to continue working or doing your usual daily activities throughout these 9 months. Lastly, exercise regularly! Do so several times per week, as much as possible throughout your pregnancy.

Weight Loss Perseverance

If you are in the process of losing weight, the single most important thing to remember is to persevere! Do not give up when you fail or cheat or gain a pound or go two weeks without exercising. Just start fresh right now (don't wait until tomorrow)! Review the weight loss program you are supposed to be on, and see how you may have fallen off track. Modify the areas you have not been consistent with, and maintain the ones you are doing well!

Don't forget that losing weight and keeping it off requires long-term healthy decisions, starting now and continuing after you have met your weight loss goals. A healthy lifestyle is not one you will ever give up because you will love the results: look amazing, feel even better, have more energy, sleep well, decrease the need for some medicines, do the activities you enjoy, and the list goes on!

It is never too late to start new, healthy habits! What are your bad habits that keep your weight above where you want it? If you do not have the willpower to eat less, then start with replacements. Replace your high-calorie, high-fat, high-grease, high-sugar foods with healthier ones. And for those here in the South, replace your sweet tea with ice water! You will not lose the weight you want without such replacements.

At some point you will grow tired of making excuses. Stop blaming other people/things, and take responsibility for your own body, your own weight and your own health! No matter how you became overweight, you are the only one who can lose the weight and keep it off. That is the choice before you today! Don't look at the past, your childhood, your family, your difficult circumstances, your prior failures, your successes, your previous diets, etc. Simply make the decision to be healthier starting now and to not give up on weight loss. If you persevere long-term, you will achieve weight loss and all your healthy goals! You will be able to do much more than you can imagine!


"I can do all things through Christ who strengthens me." -Philippians 4:13

The Difference Between A Diet And A Healthy Lifestyle

Most diets work (at least temporarily) if you stick to them. But why don't they work in the long run? Because they are unrealistic! Eating no carbs or no sugar or counting every calorie is not something most of us can do for a lifetime. It is tempting to do a crash diet because the results are faster. You may actually lose 10 lbs in 1 week. But years from now, which weight loss technique will put you at your target weight and keep you there?

A healthy lifestyle "diet" is the best way to lose weight and to maintain the weight loss. It is not really a diet at all but a modification of your eating, exercising, activity levels and thinking.

Eating is obviously the first thing that changes with a healthier lifestyle. My recommendation is to eat 6 small meals per day. Breakfast, mid-morning snack, lunch, mid-afternoon snack, supper, evening snack. This is realistic because you probably enjoy snacking and do not want to feel hungry all the time. It is easy to divide up your larger meal in order to save some of it for your next snack. For example, instead of having a sandwich, apple, and yogurt for lunch, just eat the sandwich for lunch and save the apple/yogurt for a few hours later. Other areas to modify are eliminating sodas and sugary drinks, decreasing portion sizes, drinking more water, decreasing fried foods, and the list goes on.

Exercising must be added to your life in order to have a healthier lifestyle and to lose weight. Start with 20-30 minutes per day of cardio in order to start a new habit of daily exercise! It will become a habit if you do it regularly for several weeks. Pretty soon you will add in more strenuous cardio workouts and strength training. Both cardio and strength training are key to losing weight and boosting your metabolism.

Your general activity levels must increase if you want to lose weight and keep it off. So take a look at your daily routine and see how much sitting you do. If you sit most of the day, then your lifestyle is too sedentary, and you need to add in more standing/walking activities. The sky is the limit on what you can do standing up. Almost anything you do seated can be done standing. So see what you can modify in order to be up on your feet more throughout every day!

Lastly, your thinking must change in order to improve your eating, exercising and activity levels. What has your attitude toward these been? Do you eat because you are hungry or just because it is there? Do you eat too much because you are lonely or upset? Do you watch too much TV when you know there are other things that are better for you? Why do you make excuses for not exercising? Take control of each of these areas in order to have control over your own weight!


"I can do all things through Christ who strengthens me!"  -Philippians 4:13 (NKJV)

I Am Hosting A Free Weight Loss Program: Join If You Dare!

If you want to be a part of my exclusive weight loss program, comment below with your email address. Feel free to be anonymous. I am preparing a menu and exercise schedule (and guidelines).

The 4 Components Of Aerobic Exercise

There are 4 factors in aerobic training: Type of exercise, frequency (# of times weekly), duration (length of each workout), and intensity (how hard you work).

1. The type of exercise you select is important because it must be something you enjoy or at least tolerate regularly. The more you enjoy it, the more you will be motivated to do it! There are endless forms of aerobic exercise, including jogging, walking, cycling, aerobics, sports, cardio equipment, swimming, etc. If you are training for a sport or race, be sure to include sport-specific cardio workouts. It is good to include different types of exercise if possible (for example: walking and cycling).

2. The frequency of exercise depends on what you are training for. If you are starting an exercise program for the first time, you may not be training for any sport or race, but setting your frequency ahead will help you stick to your regimen. Perform your aerobic exercise at least 3-4x/week (or more). Take a rest day after a very difficult, long, or extra-challenging workout.

3. The duration of your aerobic exercise depends on the intensity (#4). If you exercise at a higher intensity, you can work out for less time per session (effective if you are super busy and have only 20-30 minutes/day to exercise). Likewise, a low-intensity workout means you need to exercise longer in each session.

4. The intensity of your exercise can be easily measured by checking your exercise heart rate (in beats per minute). Pending your doctor's recommendation, you should exercise at ~60-80% of your maximum heart rate (220 minus your age). If your intensity is too low, you will not get the most benefit from your aerobic workouts. Be sure to increase your intensity as your aerobic endurance increases (for example, increase average pace from 3.0 miles per hour during week 1 to 3.5 miles per hour during week 2).



Reference:
Baechle TR, Earle, RW (editors). Essentials of Strength Training and Conditioning, 2nd ed. 2000: Human Kinetics. Pages 498-501 (Chapter 21: Potteiger, Jeffrey A. Aerobic Endurance Exercise Training).

How To Prevent Overuse Injuries With Running

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.

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)

How many times per day do you reach to the floor? Part 2

15. Reach into bottom drawer of the refrigerator for an apple.

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.

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!

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.

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.

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.

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!

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.

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.

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!

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!