Global Health, Fitness and Medical Issues

We all believe we should exercise more. So why is it so hard to keep it up? Daniel E Lieberman, Harvard professor of evolutionary biology, explodes the most common and unhelpful workout myths

Via Peter Mellow

Keen to shake off 2020 by getting more active, but not interested in grinding away at the same old boring exercises? We've got you covered with these out-of-the-box ideas.

Via Peter Mellow

Being physically fit does not mean training for a triathlon. Regular light exercise/activity is all that is needed. Just going for a 30-minute walk around the neighborhood or playing a 20-minute game regularly is highly beneficial to your health. And the more active you are the better for your health.

 

Skating Bicycling Jogging Swimming Walking Playing Regular Activity

Whatever the activity, so long as you get at least 20 minutes of exercise a day will go along way in the future. Regular activity/exercise can help prevent diseases and injuries, which include osteoporosis.

 

Nothing crazy, just begin to work some activity little by little into a routine. One way is after some sitting work/schoolwork once the brain has had enough is the perfect time to go outside and move around. Do some chores that require physical movement, like vacuuming, sweeping, hanging laundry, etc and turn it into a workout.  A daily routine of light to moderate physical activity strengthens and maintains the body by helping to:

 

Build healthy bones, muscles, and joints Control weight Build lean muscle Reduce overall body fat Prevent the development of high blood pressure hypertension  

 

Here are a few suggestions on how to get 20-30 minutes of daily exercise/activity.

 

Try an online fitness class. Check out your local gym for online to see what classes are available. Family time can become a fun activity/exercise time. Take a walk with the family, as many are already doing, play basketball, soccer, or other favorite sport together. Invite friends to be physically active online, maybe playing a workout video game and workout together.

 

If regular physical activity is difficult or you have a medical condition, consult your doctor to recommend the appropriate amount of physical activity and exercises that are safe to perform. But if you are a healthy person, but have not exercised for a while then try for 30 minutes of physical activity a day to keep you healthy and strong.

Core Exercises That Help With Back Pain

Here are some examples of abdominal exercises that can help develop strong abs and help with back pain prevention. These exercises and the number of repetitions are only suggestions. Talk to your doctor before trying these exercises, and remember to listen to your body. If it doesn't feel right, stop right away.

Elbow Planks Lie down on your stomach with your body straight. Elbows should be at 90-degrees and close to the body's sides. Rest the forearms on the floor and interlace the fingers. Gently push your body up using the forearms. Don't' let the back fall/drop. Stay straight. Engage the core muscles during the entire movement. Hold this position for 30 seconds, release, and repeat 3 times. Do this once a day. Crunches Lie on your back with the knees bent and the feet flat on the floor, about hip-distance. Interlace the fingers of your hands behind your head with the elbows out wide. Inhale and then as you exhale, use the abdominal muscles and not the neck muscles to slowly raise the head, neck, and back off the floor. Inhale and slowly lower the upper body back to the floor, and repeat. Try for 3 sets of 10 crunches every day. Push-ups Lie down on the stomach so your body is straight. Place the hands on the floor a little higher/further than the shoulders. The hands should be wider than the shoulders. Lift your body so that you're balanced on the hands and toes. Maintain a straight back, lower your body to the floor, and slowly bend your elbows until at 90 degrees. Push back up using arm strength, upper back, and chest muscles, and repeat. Try for 3 sets of 10 every day. Once the body becomes stronger, you can go for more reps.

 

Doing these along with other core exercises you will notice your core strength leading to overall and optimal body strength. Other exercise forms that can help develop core strength while keeping the spine safe are yoga and Pilates. A good idea is to work with a physical therapist/chiropractor that can create a specifically targeted exercise plan that involves core strengthening and flexibility exercises to keep the spine healthy and help maintain proper posture.

 

 

Correct Bad Posture with Custom Foot Orthotics
Via Dr. Alex Jimenez

Participants who were previously inactive but increased their physical activity to four to seven hours per week had a 35 percent lower mortality risk.

Via Peter Mellow

The muscles of older men and women who have exercised for decades are indistinguishable in many ways from those of healthy 25-year-olds.

Via Peter Mellow

NEW YORK (AP) — It may seem like a contradiction, but more adults in the U.S. say they are exercising at the same time more of them are becoming obese.
About 24 perc

Via Peter Mellow

That walk to the bus stop, taking the stairs instead of the lift, using a manual lawnmower to cut the grass — how much benefit can we get from incidental exercise?

Via Peter Mellow

Strength training: The Centers for Disease Control have estimated that around 16% of six to nineteen-year-olds in the US are overweight or obese. This comes from inactivity, no movement, exercise, and poor diet. On the other end, young athletes search for ways to gain an edge, often falling victim to steroids, and all of the negative effects they have.

 

This is where strength training comes in. This could be an answer to getting kids off the couch, moving, and offers a healthy alternative to the young athletes looking for that competitive edge. Fitness experts, doctors, health coaches, and parents say absolutely.

Strength Training

Kids' strength training is very different than strength training for adults. This exercise program focuses on:

 

Controlled movements Proper technique Correct form Uses more repetitions Uses lighter weights.

 

This type of workout program can be done with:

 

Free weights Weight machines Resistance bands A child's own body weight

 

The focus for children in strength training is not to bulk up, as this is not weightlifting, powerlifting, or bodybuilding. Fitness experts agree that these types of training regiments are not healthy or safe for children. The goal is to:

 

Build strength Improve muscle coordination Enhance long-term health Rehabilitate injuries Prevent injuries

 

Added benefits of strength training can help young athletes improve performance through increased endurance.

Training Guidelines

It is fundamental to find a program that is safe and successful for children. Parents want a program that is designed specifically for kids, is supervised by a fitness professional with child experience, and most of all that it is fun. For strength training there is not a minimum age, however, the kids should be able to understand and follow directions.

 

Before starting a child on any new fitness program check with their doctor or healthcare provider.

A training program should include:

 

A session should start with a 5-10 minute warm-up exercise/s like stretching and light aerobics. Every session should end with a cool-down combined with stretching and relaxation. Kids should not immediately be using weights until proper form and technique are learned. Kids should start with their own body weight, bands, or a bar with no weight. Using 6-8 different exercises that address all the muscle groups, begin with 8-15 repetitions. Each exercise should be done with a complete follow-through of the full range of motion. If the repetitions are too much with a specific weight, reduce the weight. Repetitions and sets should gradually increase over time to maintain the intensity of the training. Add more weight only when the child displays the proper form and can easily do at least 10 reps. Workouts should be 20 to 30 minutes long, 2 to 3 times per week to get the most benefit. Make sure to rest a day between each workout day. Safety

Strength training was not always considered appropriate exercise for kids. Doctors and fitness professionals believed that it was unsafe for a child's growing body because of the added pressure on growth plates or the cartilage that has not fully turned into solid bone. Experts now know that with proper technique and supervision, kids can safely participate in a strength training program.

 

As with any type of exercise/fitness regiment, safety measures need to be in place along with heightened supervision. Most injuries happen when kids are not supervised, not using proper techniques, or from trying to lift too much weight. Here are some safety precautions to remember:

 

Learning new exercises should be done under the supervision of a trainer/instructor making sure proper technique and form are used Smooth controlled motions should be the goal Controlled breathing and not holding their breath needs to be taught Proper technique will help avoid injuries The kids' progress should be monitored Have the children keep a record of the exercises they have done, how many reps, and the amount of weight/resistance. If enrolled in a strength training class, a good ratio is one instructor per 10 students. With this ratio, the kids can receive proper instruction and supervision. Kids should train in a hazard-free, well-lit, and properly ventilated facility. Make sure the kids drink plenty of water during and after the workout Fitness trainers/instructors will see to it that there are frequent rest and rehydration breaks Keep in mind

In a strength training program for children, there should be no competitive drive. The focus should be on participation, learning the movements, and positive reinforcement. Set realistic goals and expectations for the child, so that they understand that it will take time to learn these new skills.

 

Remember that kids do not increase muscle size until after puberty. Make sure the kids enjoy the strength training sessions and that they are having fun. Keep in mind that kids can become easily bored. Therefore use a variety of exercises and routines keeping them excited and wanting to learn and do more.

Healthy Habits

Getting kids interested in fitness early on can help establish a life-long habit of wanting to be and stay healthy. This includes a balanced diet, plenty of rest, and regular exercise. When done correctly strength training can be a fun and highly beneficial activity.

 

 

PUSH Fitness

 

 

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The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

 

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico

Via Dr. Alex Jimenez

Being physically fit may sharpen the memory and lower our risk of dementia, even if we do not start exercising until we are older.

Via Peter Mellow