Tuesday, November 20News That Matters

Fitness and Exercise

Fitness and Exercise

How to Get Strong Shoulders to Avoid Pain

How to Get Strong Shoulders to Avoid Pain

Fitness and Exercise
Almost 10 percent of Americans live with chronic shoulder pain, and that doesn’t include those who have shoulder pain caused by an injury. According to American Academy of Orthopaedic Surgeons (AAOS), “What most people call the shoulder is really several joints that combine with tendons and muscles to allow a wide range of motion in the arm ­ from scratching your back to throwing the perfect pitch.” Shoulder problems can be debilitating and are often caused by tissue breakdown from overuse and/or aging. According to the AAOS, “ It may lead to increasing problems with instability or impingement of the soft tissue or bony structures in your shoulder, resulting in pain. You may feel pain only when you move your shoulder, or all of the tim
Getting Your Core Fitness Workout

Getting Your Core Fitness Workout

Fitness and Exercise
Your core muscles act as a bridge between your upper and lower body – like the trunk of a tree. They include your abs, glutes, back, hip, and chest. Building your core helps you improve everyday movements such as carrying groceries in from the car, getting in and out of the shower, taking out the trash, sitting and getting up from a chair and getting dressed, and to maintain an active lifestyle so you can walk, bike and garden. Your core muscles are also responsible for a healthy, pain-free back and for helping you keep your balance, which reduces your risk of falling. Here are a few core exercises you can do at home. Bicycle Maneuver 1. Lie flat on the floor with your lower back pressed to the ground. 2. Touch the sides of your head w
Warm Up, Cool Down (before and after exercise)

Warm Up, Cool Down (before and after exercise)

Fitness and Exercise
It’s tough enough to get out there and exercise on a regular basis (should be daily), but adding a warm-up and cool down, can feel like an even bigger burden. However, a proper warm-up (and cool down) can do a lot of good such as dilating your blood vessels, making sure that your muscles are well supplied with much need oxygen. Warming up also increases your muscles temperature which can help increase flexibility, increases calorie burn, offers better muscle control, can help prevent lactic acid build up and gets you mentally ready to start working out. Stretching (part of the warm up), improves range of motion and reduces stress on your joints and tendons (which could help prevent injuries). The cool down allows for an even transition
Is High-Intensity Interval Training (HIIT) Right For You?

Is High-Intensity Interval Training (HIIT) Right For You?

Fitness and Exercise
One of the biggest issues most people have when it comes to exercise is finding the time. That’s really one of the best parts of doing high-intensity interval workouts  you can exercise for less time than is typically recommended and get some fantastic health benefits.  In addition, you can do #HIIT indoors or out  it’s flexible and versatile enough to fit into anyone’s schedule. What is High-Intensity Interval Training or HIIT? The idea is to go all out for short bursts using nearly all of your energy. These workouts typically last anywhere from 5 seconds to 8 minutes. Shorter speed intervals mean higher intensity. You’ll want to make sure your recovery time is equal to or longer than your speed intervals. What are the health benefits
Is It Really Necessary to Do 10,000 Steps?

Is It Really Necessary to Do 10,000 Steps?

Fitness and Exercise
Many #health experts recommend that we take 10,000 #steps per day, or walk about 5 miles, in order to get healthy. The problem is that this recommendation can be intimidating and is not always realistic from a time perspective. Additionally, there is no precise evidence that this is the exact number you must meet to achieve health benefits. It seems almost too round and perfect for something so specific. In fact, the idea of 10,000 steps goes back more than 50 years to the 1964 Tokyo Olympics. It was actually a marketing slogan for a Japanese pedometer called “manpo-kei,” which literally means “10,000 steps meter.” The marketing concept was to make it easy for people to increase their #activity without “th...
Must Read: Before You Hire a Personal Trainer

Must Read: Before You Hire a Personal Trainer

Fitness and Exercise
Right about now you’re probably abandoning your New Year’s resolution, which means it might be a good time to think about hiring a #personal trainer to keep you on track. When you’re paying good money to have someone keep you in line, you’re much more likely to do what that person tells you. But that doesn’t mean you can just plop “personal trainer” and your ZIP code into your favorite search engine and hit “buy.” You need to do your homework to make sure the person you hire is qualified and able to get you to your goal. The biggest problem is that, according to most fitness experts, the majority of personal trainers are not qualified. Unfortunately, the personal training industry is not regulated — so it’s basically a free
Sit Too Much – Take Short Walks

Sit Too Much – Take Short Walks

Fitness and Exercise
#Office Job? Sit Too Much – Take Short #Walks A lot of recent research has shown that #sitting too much leads to increased risk of disease. The good news is that an Indiana University study has found that three “5-minute walks can reverse harm caused to leg arteries during three hours of prolonged sitting.” How do you make sure to get up and walk? Instead of an email to a co-worker, get up and walk to his or her desk. Stand up and pace during phone calls. Create cues to get up and walk every hour with calendar alerts or other types of reminders (e.g., every time you hear someone’s phone ring more than four times).
Sleep & Body Pain

Sleep & Body Pain

Fitness and Exercise
Mieke found that yoga was an effective and safe complementary movement therapy to improve stability and strength while also increasing flexibility. She has recently relocated to Colorado and is integrating physical therapy with her expertise in yoga training for the Colorado Ballet Academy and in her own private practice. I was able to do an extensive three-part email #interview with Dr. Scripps. Diet Detective: There are a lot of people with back problems. How can doing things in bed besides sleeping contribute to these problems. Mieke Scripps: To be blunt, the most dangerous place in your bedroom is the bed. What do you actually do in your bed besides sleeping? If you’re like most, you read, watch television, study, work and ea...
Fountain of Youth

Fountain of Youth

Fitness and Exercise
Looking for the Fountain of #Youth? Get Out and #Exercise Research led by Canadian sports medicine physician Mark Tarnopolsky, M.D., Ph.D., suggests that people can slow the speed at which they age by exercising regularly. According to the research, “Regular exercise not only improves the quality of life but can also extend a person’s life span by up to five years.” Additionally, his research suggests that older adults receive the most benefits when combining endurance exercise with resistance exercise.  Try to get in at least 60 minutes of physical activity each day. Walking is great; just walk 60 minutes more than you’re doing right now.
Avoid Prediabetes

Avoid Prediabetes

Fitness and Exercise
Avoid Prediabetes No Matter What Your Weight, You NEED to #Exercise to be Healthy and Avoid #Diabetes and Heart Disease Researchers from Albert Einstein College of Medicine and Montefiore Medical Center in Bronx, N.Y., found that the best way for someone who is obese to avoid or delay developing risk factors for prediabetes, high blood pressure and cardiovascular disease is to engage in regular physical activity. “Our research identified physical activity as the most important factor in slowing the progression from metabolically healthy to at-risk obesity,” said the study’s lead author, Unab I. Khan, M.D., MS.  Basically, even though someone is metabolically healthy, obesity increases risk for disease, and physical activity