Posts Tagged ‘exercise’

Tips To Help Incorporate Exercise Into Your Life

exerciseMediLodge of Sterling is happy to share this helpful article on working exercise into your daily routine.

About 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise. So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.
1. Find an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. MyWalkingClub.org is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies. Try some of these ideas to help you get moving – at home, at work or at play.
2. Make it a Habit. It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day. “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”

3. Build Exercise Into Your Lifestyle. Be honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class. “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said. There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment. You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights). Walking is great option, as well. The only investment is a good pair of shoes.

4. Do Bouts of Exercise. It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions. You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.

5. Keep Going. If you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day. “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

###

For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

Advertisements

National Wear Red Day Raises Awareness of Heart Disease in Women

Go RedFebruary is all about the HEART! MediLodge of Richmond reminds you that it isn’t just all about the Valentine flowers, cards and candy. This is a perfect time to keep those New Year’s Resolutions going strong – to be a healthier and stronger you in this New Year! Heart disease has been called the Silent Killer because it often has no noticeable symptoms. It’s more deadly than all forms of cancer combined. And it’s not just “an old man’s disease.”AHA

In 2003, research revealed that heart disease was by far the No. 1 killer of women, and actually killed more women than men. To save lives and raise awareness of this serious issue, the American Heart Association launched Go Red For Women. And the red dress has become the iconic symbol of our battle against heart disease in women.

National Wear Red Day® — the first Friday each February — is our special day to bring attention to this silent killer of women. We encourage everyone to wear red, raise their voices, know their cardiovascular risk and take action to live longer, healthier lives.

A decade of success since the first National Wear Red Day in 2003, we’ve made tremendous strides in the fight against heart disease in women. Through research and education to healthy lifestyle changes, we’re proud that:Heart Health
1. 34% fewer women now die from heart disease, saving 330 lives every day.
2. More women are taking ownership of their health by developing healthy lifestyles:
37% are losing weight
43% are checking their cholesterol
more than 50% exercise more
60% have improved their diets
33% have developed heart health plans with their doctor.
3. Awareness is up. 23% more Americans now realize heart disease is the #1 killer of women.
4. Awareness among minorities is up, doubling among Hispanic women and tripling among African American women.
5. 15% have quit smoking, and high cholesterol has declined by 18%
6. More communities have joined the fight. Registration in Go Red For Women is now more than 1.75 million. More than 25 million Red Dress Pins have been worn to support the cause. More than 185 cities host GRFW events and luncheons. And more than 2,000 landmarks light up in red on National Wear Red Day.
7. Legislative efforts are making a difference. Women no longer pay higher premiums than men for health coverage. And 20 states have programs for low-income women to get screenings for heart disease and strokes through the Centers for Disease Control and Prevention’s WISEWOMAN.
8. More gender-specific guidelines have been developed, because women’s symptoms and responses to medication differ from men’s.
9. Gender-specific medical research is up. The FDA now requires clinical trial results be reported by gender.
10. Gender-specific inequalities have been identified; ensuring women receive the same level of heart treatment as men.
Visit www.goredforwomen.org for more information on this very important movement.
According to www.sheknows.com the 5 best ways to improve your heart health could be something that you already enjoy and love! Taking a brisk walk, swimming, going for a bike ride or do a little circuit training. Take time to take care of YOU and your Heart!

###

For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

MediLodge of Richmond

MediLodge of Richmond

Ten Tips for Winter Wellness

Cold WeatherMediLodge of Howell is happy to share these ten tips for winter wellness.

1. Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration.

2. If you find it hard to get motivated to exercise in winter… just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter.

3. Be aware of tendonitis and stress fracture if you don’t exercise in winter and expect to pick up where you left off after a whole winter with no exercise.

4. Instead of picking up a cup of hot chocolate to keep yourself warm, try a herbal beverage.

5. Gain an interest in indoor sports as opposed to cycling and jogging outdoors. Don’t forget that swimming at an indoor pool is an option for a great cardio workout!

6. The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter.

7. Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the col­ors will brighten up a dull day outside.

8. Caught a cold or flu? If the infec­tion is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best medicine.

9. Wear the right clothes when exercising in winter. Polypropylene is the perfect fabric to wear underneath a tracksuit, which will provide great insulation but minimize moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind.

10. Feel like sitting on the couch with a video and snacking on a cold, wet day? Reach for a protein bar or packet of soy nuts instead of high energy, high fat snacks.

MediLodge of Howell

MediLodge of Howell

###

For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

MediLodge of Howell

MediLodge of Howell

Making and Keeping Your Resolutions

It’s time for that annual ritual of making (and breaking) our New Year’s resolutions. There is something about the idea of being able to start over that motivates us to pause (at least briefly) and reflect on our lives as they are, as well as how we would like them to be. Yet how many times have you thought back to last year’s goals and found that many or most of them were abandoned or just forgotten after a few weeks or months into the year? MediLodge of Taylor offers the following tips to help put you on the right course and assist you in staying committed to your most important goals for 2014.

woman at computerStart with a life vision If you don’t know what you want your future to look like, how can you decide what areas of your life need to be worked on? Spend some quiet time TODAY reflecting on (and writing down) what is good, bad or incomplete. Then try to see your life if all of these areas were addressed and had become satisfactory to you.
Get organized Clear away clutter. Go through paperwork, files, old bills and receipts, closets, drawers and storage containers. Decide what you need and will use and either throw out or give away all the rest. Put aside some time each week for this purpose. Keep ONE calendar to record all appointments, events, etc. Write down everything- don’t rely on memory.
Expand your horizons/commit to learning something new Challenging yourself will infuse you with greater energy and sense of purpose. It will help build your self-esteem to realize you really are capable of more than you had previously believed. This new learning can also give you additional resources to assist you in your career or personal life.
Write down your resolutions Write them down and stick them on your bathroom mirror, your fridge, your car dashboard, your desk or wherever you know will be a good place for you to see them. You can also show them to a good friend, family member, your coach or anyone who could provide support and encouragement.
Take care of yourself; eat well. Exercise regularly and learn to control and eliminate unhealthy stress eat wellThis is an obvious one, so why is it often ignored or overlooked when we are attempting to make important life changes? How many times have you said, I don’t have the time to eat right, exercise, sleep adequately, etc? Not caring for yourself will guarantee failure. So, why not make this your first and most important resolution for 2014?
Work to eliminate bad habits Including this as a New Year’s resolution would put you on the road to good follow-through. Bad habits will sabotage your efforts and use up your time, energy and focus. For each bad habit you decide to eliminate, have a good habit in mind to replace it with.
Set appropriate and healthy limits in all areas of your life Knowing your limits and enforcing them with yourself and others is a prerequisite to a healthy life and relationship. Learn to say no and enough and be firm in your resolve that this is a good thing to do. Otherwise, you will also be undermining your resolution to take care of yourself.

Now begin this year with the resolve to be the person you know you have the potential to be. You’ll be pleased with the wonderful changes that await you!

###

For more information on locations and services, visit the MediLodge website.  Find us on Facebook for up-to-date pictures or watch our YouTube channel for videos of events and activities.

MediLodge of Taylor

The New Wellness Center at MediLodge of Taylor

MediLodge Celebrates National Physical Therapy Month in October

National Physical Therapy Month is a nationwide observance held each October. This year’s theme “Move Forward: Physical Therapy Brings Motion to Life” reflects the physical therapy brand “Physical therapists help you to restore and improve motion to achieve long-term quality of life.”

physical therapy

The ability to “move forward” may be something each person takes for granted until pain, injury or illness interferes with the ability to move, work, walk, or perform basic self-care. Physical therapists and physical therapist assistants use their knowledge of anatomy, physiology, kinesiology, therapeutic exercise, pathology, human development and aging to help decrease pain and improve mobility and function across each patient’s lifespan.

MediLodge of Rochester Hills has both a Physical Therapist and a Physical Therapist Assistant on staff to help our residents achieve their highest level of independence with mobility. Whether it is recovering from a stroke, healing after a fractured hip, regaining strength after a prolonged hospitalization or working on balance and strengthening to prevent falls, the Physical Therapy staff are here to help all residents achieve their personal mobility goals.

###

For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

MediLodge of Rochester Hills

Boost Your Brain Power: Memory Tips

brain powerIt can be frustrating to forget little things throughout the day, especially if in the past you have had much better recall. MediLodge of Howell shares some tips for boosting your ability to store and recall information.

  • A great way to improve your memory is physical exercise. While you typically think of physical exercise as good for the body, it’s also an exceptional way to increase your memory. By increasing the supply of oxygen to your brain, exercise helps reduce your risk for diseases and disorders that eventually lead to memory loss.
  • Make sure you eat nutritious meals. Not only do fruits, vegetables and whole grains help your heart, they can also have a positive impact on your brain. Pay attention to what you drink as well; if you do not get enough water or you drink excessive amounts of alcohol, you may become confused and are less likely to remember important details.
  • Mnemonic devices can be a great way to help you memorize information. Mnemonics are simply a way to remember facts by associating them with some familiar image or word. For example, each element of a list could be associated with a flower that starts with the same letter, or you could turn the list into a memorable rhyme.
  • A common trend today is something called “brain training” which is the equivalent of exercise for the brain. Give it a try to improve your ability to focus, remember, and solve problems. The three basics of brain training are memory, visualization and reasoning. Do things that practice those three concepts to improve your brain’s functioning.
  • In order to remember important things, you may want to enlist the help of family or friends who have good memories. Tell them the important information you want to remember, so that you can ask them at a later date to remind you of this information. Just do not rely on someone else who has a bad memory!
  • When trying to improve your memory, brain stimulation and using your mind is important. Schedule a weekly game night with your friends or family and make your brain exercise fun. The mental workout received from games such as chess or Scrabble are very effective tools in boosting the power of your brain.

Healthy living can pay big dividends for the future of your mental health, and as you age, maintain that mental health with learning and brain stimulation.  The MediLodge Group encourages all it’s residents and staff with valuable health and wellness information through it’s Whole Person Wellness Program which stresses the inclusive aspects of healthy living that involve the mind, body and spirit.

For more information on locations and services, visit the MediLodge website.  Find us on Facebook for up-to-date pictures or watch our YouTube channel for videos of events and activities.

MediLodge of Howell

MediLodge of Howell

 

MediLodge Shares Tips To Avoid Dehydration This Summer

dehydrationThe days are getting longer and hotter, which can only mean that summer is here! With so many opportunities for activities and time with family on the horizon, we would like to pass on a few tips to make sure you get the most out of your summertime fun. Let’s look at the quick facts about dehydration and how to keep safe this summer.

Dehydration can occur when a person is not drinking enough fluids or is losing too much, or a combination of these two. Young children and the elderly population are at high risk for dehydration, and it can be a life-threatening condition if the fluid loss is severe enough. There are many ways we lose fluids – exercise (through excessive sweating), running a fever, uncontrolled diabetes, using a diuretic, vomiting and diarrhea. Additionally, a person may not drink enough due to nausea or an illness, or from difficulty with eating or drinking.

Symptoms of dehydration include dry or sticky mouth, feeling tired, reduced urine output, not being able to produce tears, sunken eyes, diarrhea and vomiting. When dehydration is found and treated quickly, the outcome is usually good. Drinking fluids is generally sufficient to address mild dehydration. However, it is better to drink small amounts of fluid often as forcing large amounts of fluid at one time can result in increased vomiting. Electrolyte solutions or freezer pops can be purchased at drugstores/ pharmacies and are a good solution to combat dehydration. However, sports drinks contain high levels of sugar which may cause or worsen diarrhea. If the dehydration is severe enough, intravenous fluids and a hospital stay may be needed. A medical professional should be consulted if you suspect dehydration or have any questions – we are here to help!

heart dripPrevention can be as simple as drinking plenty of fluids every day, especially when the weather is hot or you are exercising. Be sure to monitor someone closely who is ill, and call your health care provider if you believe the person is becoming dehydrated. Remember that fluid needs are greater with a fever, vomiting, or diarrhea, so encourage a person who is sick to drink fluids. Signs to monitor are increased urine output, saliva in the mouth, and tears when crying. Knowing the signs/symptoms of dehydration is excellent medicine in the prevention of this condition. If you or a loved one has questions or concerns, please contact your doctor or a medical professional.

by Joshua Beausoleil

For more information on MediLodge, please visit our website.

Find us on Facebook or watch our YouTube Channel.

MediLodge activities

Stay hydrated when you are active this summer.

 

%d bloggers like this: