Posts Tagged ‘workout’

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.”

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

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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

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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

Successful Therapy Testimonials From MediLodge

MediLodge of Monroe Short-Term Therapy Success Stories

“I loved my aid Kourtney, she took such great care of me, I am going to miss her! All of the staff at MediLodge were great.  The food was great and my therapy was good. I would recommend MediLodge to anyone looking for a rehabilitation facility.”     Frankie C.

“MediLodge is great as always! The food was great, I probably gained some weight (that’s how good it is). My therapy was great and it always is. I keep coming back because they are so great here. Thank you!!” Joan L.

“MediLodge is the best place to go for therapy. They treat you like family! If I ever get sick again, I will be going back because they treated me with dignity and respect. Therapy must never have a bad day down there because the ladies are always smiling. The food is GREAT and tastes just like home cooking. I like the night owl option!’     Ken M.

“I believe if I had a choice or reason again, I would be back. MediLodge was and is a great rehabilitation facility. Thank you to everyone.”     Sharon B.

MediLodge of Monroe

MediLodge of Monroe

MediLodge of Montrose Shares Similar Success Stories

• Lois E. said:  “I chose MediLodge because I heard that it was one of the best places in Michigan to rehab. The doctors were always there when you needed them; they were really on top of everything. They also kept me informed about what was going on. The therapy was very thorough, you really got a workout!! The cleaning ladies were exceptional. Kathy was always busy. She is helpful, friendly and just awesome. The food was very good and the dining room is beautiful. Keep the chef! The overall care was excellent. I had no problems at all with the staff, when I pushed my call light they were right there to help. It was much better than the hospital. MediLodge was just overall a great place, it was more than we expected!!”
• Nancy R. said:  “My friends told me about MediLodge. The dining was great, everything was very clean. I enjoyed BINGO. The therapy was better than excellent; they went out of their way! I would absolutely recommend MediLodge to others.”
• Kathleen L. said:  “MediLodge is a wonderful place and it is near my home. The massages were over the top! Double excellent! I loved the oils that she used. The physicians are very accommodating and took care of my pain. The therapy department is awesome. I was very pleased with the social services and discharge planning. I would recommend MediLodge to anyone in a heartbeat!”
• Vincent G. said:  “Dr. Schreiber highly recommended MediLodge of Montrose! The dining experience was superior! I never had a bad meal the entire time that I was here. The wellness center was very clean. The therapy was excellent! Ryan (my therapist) was really good. It paid off! If I needed somewhere for more rehab, I would definitely come here!”
• Kathleen R. said:  “I chose MediLodge based on lots of recommendations from all over. This was my #1 choice. The dining was beyond excellent. It’s not only good food, it is a pleasant dining experience. I loved every bit of the hair, nails, and massages that I received. The cleanliness of the center was top notch. The physicians were excellent; I was impressed that they are reliable and very knowledgeable. The staff overall was friendly and well organized. The therapy was a real treat and very helpful for me. Everything was wonderful! I would definitely recommend rehabbing here!”

MediLodge of Montrose

MediLodge of Montrose

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

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January is National Oatmeal Month

The Most Powerful Breakfast for Weight Loss from MediLodge of St Clair

Did you know that simply eating breakfast raises your metabolism by 10 percent? Oatmeal is one of the most powerful breakfast foods of them all. If you are looking to get your body in great shape, you should incorporate this as a staple food in your diet.oatmeal

Oatmeal is the perfect meal to start your day because it boosts your energy and has plenty of fiber to keep you full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have also shown that oatmeal reduces cholesterol, maintains blood sugar levels and fights against heart disease, diabetes, colon cancer, and obesity.

If you want to add some powerful antioxidants to your oatmeal, simply throw on some blueberries and raspberries. These delicious fruits are packed with antioxidants that fight against heart disease, cancer, and a multitude of other ailments. Blueberries have also been proven to preserve vision. This powerful fruit rated highest in antioxidants among over 40 fruits and vegetables. What more could you ask out of the first meal of your day?

However, oatmeal doesn’t just have to be for breakfast. You can use it a couple hours before you exercise to energize your workout. You can even include oatmeal in your smoothies. It is also a wonderful addition to muffins and even as a covering for chicken breasts. Keep in mind that you must buy the unsweetened, unflavored variety. To spice it up a little, you can use bananas, berries, or milk. The downfall of pre-flavored oatmeal is that it often comes loaded with sugar calories. So, stick to the good stuff.

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

MediLodge of St Clair

MediLodge of St Clair

Leaf Raking Tips to Make Fall a Little More Comfortable

MediLodge of Rochester HillsFrom the MediLodge of Rochester Hills Therapy Department

There’s a lot to love about fall: crisp air, apple cider, football games, and even those leaves piling up on your front lawn. That’s because raking leaves gives you a perfect opportunity to get outside, get some fresh air, and get in a workout—all at the same time, not to mention that your yard will look great when you’re done.

Raking leaves is considered a moderate physical activity, similar to a brisk walk. It helps build upper body-strength, as well as core strength, or strength in your back and stomach. As you’re raking, your core (or trunk) is working to stabilize your body while your arms are moving. Your lower back muscles are engaging to stabilize your lower body while your torso twists with the movements.

The U.S. Consumer Product Safety Commission reports that over 76,000 people were treated in hospital emergency rooms, doctor’s offices, clinics and other medical settings for injuries related to non-powered garden tools, including rakes, in one year alone. Raking requires a number of different activities, including twisting, bending, lifting, and reaching, that utilize several different muscle groups. Improper use of lawn tools along with the potential for tool-related accidents further compounds the risk of injury to the bones and muscles.

To make it easier on your body, use some leaf-raking tips:

1. Wear layers. Be prepared when you head outdoors. It may be cool when you first head outdoors, but you may work up a sweat after you have been raking for a while. Keep the layers light though, so that you have room to move.

2. Warm up. As with any physical activity, you should warm up your muscles before you start working them. Try walking around the yard, doing some circular arm movements, bending forward and backward, and to each side; you can follow that with some gentle stretches.

3. Watch your footing. Wear shoes with good traction and support to keep you from slipping and falling. Good foot support will also keep your back from tiring as easily.

4. Be aware of your surroundings. Be careful of holes in the ground or objects you can trip and fall on, such as rocks, branches, roots, buried garden tools, or misplaced hoses or lawn ornaments.

5. Heed nature. Look out for insects (especially the stinging kind) and snakes or other critters that might have made the leaves their home. Wear gardening gloves to protect your hands. If there is mold on leaves, trees, or elsewhere in the yard, consider wearing a mask if you have allergies.

6. Stand and move correctly. Pay attention to your raking posture. Form a wide base with your feet and hold the rake slightly toward the end of the handle with one hand and three-quarters of the way down the handle with the other. Be careful not to twist your spine. Instead, move your whole body, not going farther than your feet will allow. Keep your back naturally aligned— try to stand as straight as you comfortably can.

7. Switch sides. Raking on only one side of the body and increase the risk of injury since raking uses the same muscles to do the same movement over and over. To avoid overuse injury, tray switching sides every few minutes.

8. Take it easy. Take our time, especially if you don’t normally do yard work or aren’t very physically active. Don’t try to rake the whole yard at once. Stop and take a break after 10 or 20 minutes and enjoy the fall weather.

9. Drink water. Have bottled water available to ensure you do not become dehydrated.

10. Cool down. When you’re done raking, do some more stretching to help relax tense muscles.

11. Careful bagging. Bagging leaves can involve awkward bending and stooping. If you have to stoop over, try to face forward rather than stooping and twisting to one side, which strains the back.

MediLodge of Rochester Hills

LEAF BAGGING DON’TS!

• Don’t lift bags with your back. Bend your knees and lift with your leg muscles.

• Don’t overfill bags so they become too heavy to lift. Try dragging the bags or using a wheelbarrow if you have to move them long distances.

• If you’re using a tarp and dragging leaves to a curb, don’t overload it. And don’t twist your body when you’re pulling the tarp. If possible, have someone grab the opposite end to help you move the leaves.

• Don’t be a weekend athlete and try to bag all the leaves at once. Pace yourself and tackle leaves in several sections. Better yet, save the bagging for another day since you put your back at greater risk of injury by lifting right after raking.

• Too many leaves to bag? As an alternative to bagging, consider composting your leaves or using them as mulch to cover your garden for the winter.

Raking leaves is not only good exercise for you, it’s good for your lawn; grass that’s covered with leaves can’t soak up sun, which it needs to grow. Raking also will make the outside of your house safer and prettier. So add raking to your physical activity list and welcome those falling leaves!

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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 Rochester Hills

MediLodge of Rochester Hills

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