This list of tips for improved health and lifestyle will be updated periodically. Browse our helpful topics below and check back soon for updates.
10 tips for safe snow shovelling - [02/25/10]
1. Use the right tool for the job – if the snow is light and fluffy, use a rounded shovel to push the snow. If it’s heavier snow, use a sturdy light-weight shovel to toss the snow. 2. Warm up – work your way into a large shoveling job by wearing layers of clothes, including gloves and starting slowly on small areas. Gradually shed layers as your body warms up. 3. Bend your knees – avoid too much bending at your trunk to minimize stress on your back when pushing or lifting snow. 4. Get your legs into it – when throwing snow, use your legs instead of your back for strength. 5. Move your feet – when lifting and throwing snow, avoid excessive twisting at your trunk by pivoting your feet to face the direction you’re throwing. 6. Take a break – occasional rest breaks will give your back muscles a chance to rest and recuperate from strenuous activity. 7. Stretch – regardless of how careful you are, shoveling can still be very tough exercise involving a great deal of forward bending. Occasionally loosen your back by putting your hands on your hips and gently bend backwards a few times. Then take a seat and bend forward towards your feet a few times. 8. Go hi-tech – for heavier, deeper snow use a snow blower and follow all recommended safety precautions. 9. Get in shape – regular cardiovascular activity, abdominal/trunk strengthening exercises, and leg conditioning exercises will help prepare you for the next big snowfall. Frankly, don’t shovel if you are not in decent physical condition. 10. A little help – some assistance can make a job go a lot faster and easier, especially if there’s more than 1 task, such as ice breaking and shoveling. Occasionally rotate tasks with your partner to minimize overall physical strain and to keep things interesting.
1. Use the right tool for the job – if the snow is light and fluffy, use a rounded shovel to push the snow. If it’s heavier snow, use a sturdy light-weight shovel to toss the snow. 2. Warm up – work your way into a large shoveling job by wearing layers of clothes, including gloves and starting slowly on small areas. Gradually shed layers as your body warms up. 3. Bend your knees – avoid too much bending at your trunk to minimize stress on your back when pushing or lifting snow. 4. Get your legs into it – when throwing snow, use your legs instead of your back for strength. 5. Move your feet – when lifting and throwing snow, avoid excessive twisting at your trunk by pivoting your feet to face the direction you’re throwing. 6. Take a break – occasional rest breaks will give your back muscles a chance to rest and recuperate from strenuous activity. 7. Stretch – regardless of how careful you are, shoveling can still be very tough exercise involving a great deal of forward bending. Occasionally loosen your back by putting your hands on your hips and gently bend backwards a few times. Then take a seat and bend forward towards your feet a few times. 8. Go hi-tech – for heavier, deeper snow use a snow blower and follow all recommended safety precautions. 9. Get in shape – regular cardiovascular activity, abdominal/trunk strengthening exercises, and leg conditioning exercises will help prepare you for the next big snowfall. Frankly, don’t shovel if you are not in decent physical condition. 10. A little help – some assistance can make a job go a lot faster and easier, especially if there’s more than 1 task, such as ice breaking and shoveling. Occasionally rotate tasks with your partner to minimize overall physical strain and to keep things interesting.
Daily Habits for Exercise - [11/18/09]
Make exercise a daily habit by trying the following: Parking further away in the parking lot. Taking the stairs. Walking to the store. Walking during lunch. Scheduling a regular time for exercise. At work: Instead of intercoming, get up and find the person. Don't delegate the task, do it! If it requires getting up from your seat, take the opportunity to do it yourself. Print from a further printer, fax from a further fax machine, make copies at a further copier. Anything to get the blood moving through your veins is great.
Make exercise a daily habit by trying the following: Parking further away in the parking lot. Taking the stairs. Walking to the store. Walking during lunch. Scheduling a regular time for exercise. At work: Instead of intercoming, get up and find the person. Don't delegate the task, do it! If it requires getting up from your seat, take the opportunity to do it yourself. Print from a further printer, fax from a further fax machine, make copies at a further copier. Anything to get the blood moving through your veins is great.
Back Pain in the Morning - [11/18/09]
Many people complain of back pain especially when first waking up. One reason is that your discs are fluid-filled sacs between the vertabrae in your spine. They tend to refill with fluid when you're lying down. This additional fluid increases the pressure on your back and causes discomfort. Gentle therapeutic excercise in the morning tend to mobilize the fluid and relieve the pain. 1. Bridging: Lay on your back and with your feet planted on the bed and knees bent. Lift your pelvis off the bed and hold for a few seconds. 2. Bring your knees to chest and squeeze for a few seconds. Do these a few times before getting out of bed. It may not work for all body types and health conditions so please use your judgement.
Many people complain of back pain especially when first waking up. One reason is that your discs are fluid-filled sacs between the vertabrae in your spine. They tend to refill with fluid when you're lying down. This additional fluid increases the pressure on your back and causes discomfort. Gentle therapeutic excercise in the morning tend to mobilize the fluid and relieve the pain. 1. Bridging: Lay on your back and with your feet planted on the bed and knees bent. Lift your pelvis off the bed and hold for a few seconds. 2. Bring your knees to chest and squeeze for a few seconds. Do these a few times before getting out of bed. It may not work for all body types and health conditions so please use your judgement.
Relieve Low Back Pain that Accompanies Desk Jobs - [11/18/09]
While at the desk, keep your chin up and your back straight when you feel achy. To decrease low back aches, adjust your chair to be able to plant both feet firmly on the ground. This will widen your base of support therefore takes pressure off the back and buttocks. The weight will be evenly distributed to your feet therefore relieving tension in the lower back.
While at the desk, keep your chin up and your back straight when you feel achy. To decrease low back aches, adjust your chair to be able to plant both feet firmly on the ground. This will widen your base of support therefore takes pressure off the back and buttocks. The weight will be evenly distributed to your feet therefore relieving tension in the lower back.
Take a Stretch Break - [11/11/09]
When working at your computer for hours on end be sure to take periodic breaks to adjust your posture and stretch your frame.
When working at your computer for hours on end be sure to take periodic breaks to adjust your posture and stretch your frame.
Go for a Walk - [09/01/09]
With the weather taking a turn for the better you should consider taking a turn around the block! Walking stretches leg muscles gently without compacting the knees as agressively as running. Studies have shown that stroke risk is cut by 57% by people who walk just 20 minutes a day.
With the weather taking a turn for the better you should consider taking a turn around the block! Walking stretches leg muscles gently without compacting the knees as agressively as running. Studies have shown that stroke risk is cut by 57% by people who walk just 20 minutes a day.
Arthroscopic Knee Surgery - [10/21/08]
Nearly 27 million Americans have osteoarthritis. It's a leading cause of disbility. Symptoms usually begin after age 40 and progress as a breakdown of cartilage on the ends of bones that causes them to rub together. With arthroscopic surgery, surgeons smooth damaged cartilage surfaces on the bones' ends and flush out bone chips. This allows quicker healing than traditional surgery but can still trigger side effects including blood clots, infection and nerve damage. The cost: about $7000 as an outpatient procedure. In a study at the University of Western Ontario, 86 to 178 patients with moderate to severe arthritis of the knee got only physical and medical therapy. The rest had arthroscopic surgery, too. Two years later, both groups had improved equally. Experts said the new studies and other evidence show arthroscopic knee surgery still has a place; such as after a recent injury, but shouldn't be done routinely for osteoarthritis. "A lot of people would prefer physical therapy, and their doctors would as well," said E. Anthony Rankin, spokesman for the Rosemont-based American Academy of Orthopaedic Surgeons. Gannett News Service, with AP contributing
Nearly 27 million Americans have osteoarthritis. It's a leading cause of disbility. Symptoms usually begin after age 40 and progress as a breakdown of cartilage on the ends of bones that causes them to rub together. With arthroscopic surgery, surgeons smooth damaged cartilage surfaces on the bones' ends and flush out bone chips. This allows quicker healing than traditional surgery but can still trigger side effects including blood clots, infection and nerve damage. The cost: about $7000 as an outpatient procedure. In a study at the University of Western Ontario, 86 to 178 patients with moderate to severe arthritis of the knee got only physical and medical therapy. The rest had arthroscopic surgery, too. Two years later, both groups had improved equally. Experts said the new studies and other evidence show arthroscopic knee surgery still has a place; such as after a recent injury, but shouldn't be done routinely for osteoarthritis. "A lot of people would prefer physical therapy, and their doctors would as well," said E. Anthony Rankin, spokesman for the Rosemont-based American Academy of Orthopaedic Surgeons. Gannett News Service, with AP contributing
NY Times Article - [10/21/08]
Does exersise really keep us healthy? This NY Times article clears up many exercise myths: http://health.nytimes.com/ref/health/healthguide/esn-exercise-ess.html
Does exersise really keep us healthy? This NY Times article clears up many exercise myths: http://health.nytimes.com/ref/health/healthguide/esn-exercise-ess.html
