Posts Tagged ‘medicine’

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

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

Balance Problems? Discovering Symptoms & Solutions with MediLodge

from The Therapy Department

 

Have you ever felt dizzy, light-headed, or as if the room was spinning around you?  These can be very troublesome sensations.  If the feeling happens often, it could be a sign of a balance problem.  Balance problems are among the most common reasons that older adults seek help from a doctor.

Balance Problems

Having good balance means being able to control and maintain your body’s position, whether you are moving are remaining still.  An intact sense of balance helps you walk without staggering, get up from a chair without falling, climb stairs without tripping and bend over without falling, to name just a few important examples.

 

Good balance is important to help you get around, stay independent, and carry out daily activities.  People are more likely to have problems with balance as they get older.  But age is not the only reason these problems occur; there are other causes too.  In some cases, you can help reduce your risk for certain balance problems.

 

Some balance disorders are caused by problems in the inner ear.  The part of the inner ear that is responsible for balance is the labyrinth.  When the labyrinth becomes infected or swollen, this condition is called labyrinthitis.  It is typically accompanied by vertigo and imbalance.  Upper respiratory infections and other viral infections (and less commonly, bacterial infections), can lead to labyrinthitis.

 

Diseases of the circulatory system, such as stroke, can cause dizziness and other balance problems.  Smoking and diabetes can increase the risk of stroke.  Low blood pressure can also cause dizziness.

 

Balance problems can also result from taking certain medications.  For example, some medications, such as those that help lower blood pressure, can make a person feel dizzy.  Ototoxic drugs are medicines that damage the inner ear.  Sometimes the damage lasts only as long as you take the drug; other times it is permanent.  Some antibiotics are ototoxic.  If your medicine is ototoxic, you may feel off balance.  Check with your doctor if you notice a problem while taking a medication.

 

Your diet and lifestyle can help you manage certain balance-related problems.  For example, Meniere’s disease, which causes vertigo and other balance and hearing problems, is linked to a change in the volume of fluid in the inner ear.  By eating low-sodium or salt-free foods, you can make Meniere’s disease symptoms less severe.  Balance problems due to high blood pressure can be managed by eating less salt, maintaining a healthy weight, and exercising.

 

The ear infection called otitis media is common in children, but adults can get it too. You can help prevent otitis media by washing your hands frequently. Also, talk to your doctor about getting a yearly flu shot to stave off flu-related ear infections. If you still get an ear infection, see a doctor immediately before it becomes more serious.

 

(Information for this article from NIH Senior Health)

%d bloggers like this: