| TIP OF THE MONTH |
Featured Tip: October 2008 Fall Fitness Fall is a treat for the senses; from the crisp air to the crunchy leaves beneath your feet, there are many wonderful reasons to enjoy the outdoors in the fall. In addition, the fall brings many opportunities to be physically active. Gathering pumpkins, raking the leaves, taking the dog for a walk, or even going on a bike ride or hike are excellent ways to enjoy the great outdoors and improve your fitness. Many families have children involved in sports and this is a great time for parents to get involved as well. Instead of dropping children off at practice, stay and walk around or get involved helping the coach. Now let's face the facts, many find the fall and inviting time to watch tv, considering many new series are starting or returning, but this doesn't me you can't continue to improve your fitness. While watching tv it can be beneficial and fun to to simple exercises during commercial breaks; try sit-ups, push-ups, lunges and squats for a total body workout while never missing a moment of your favorite show. For more fun fall fitness tips check out: www.webmd.com September 2008 Catching Some Zzz's September is the time when the kids are back in school, work is in full swing, and the days of summer seem long past. With everything starting up again getting enough sleep is important. Most adults require an average of 8 hrs. of sleep per night, although some individuals can function on as little as 6 hrs. In order to help you sleep better try to follow these simple tips. 1) Keep a regular sleep/awake time. 2) Get regular exercise. 3) Try and wake up without an alarm clock. 4) Attempt to go to bed earlier every night for a certain period of time. This will insure that you are getting enough sleep. For more sleep tips check out www.apa.org/topics/whysleep.html. Good luck and happy sleeping!! August 2008 Staying Safe in the Heat!! August is in full swing and is bringing on the heat! Dehydration is a major problem especially during the hot days of August. Dehydration is caused by your body loosing more fluids than it takes in. To help solve this problem make sure that you are drinking plenty of water throughout the day. Eight cups of water is the recommended daily amount you should be drinking, however if you are also drinking a caffinated beverage make sure that you are drinking more water as caffine has a dehydrating effect on the body. So stay cool and keep drinking water!!! July 2008 Fun and Simple Exercise!! Walking is a fun a simple way to exercise. Walking is one of the most natural exercises the body can do, it's low impact and does not require a lot of training. In order to avoid injury always warm up and stretch before starting your walk. Start slow and gradually work up your endurance. Make sure that you are having fun! Set goals for yourself or make walking more social by inviting a spouce, neighbor, or friend, and finally vary your routine. Walk different ways down the street, or go to a gym and use a treadmill. Walking can reduce your risk of many diseases as well as helping to keep fit. So have fun and keep walking!!! April 2008
Getting Ready for Bloomsday One Month Before Race: Make sure you are training adequately for the big day. Weather you are walking or running at Bloomsday, you'll want to be sure that you have adequately trained to prevent injuries. Make sure you are stretching before and after each training session to prevent DOMS (delayed onset muscle syndrome). One Week Before Race: Start your carbohydrate loading now. It will be beneficial for you to have an adequate amount of carbs to give you the adequate amount of energy to make it through the entire race. One Day Before Race: Either workout very lightly or take a break today to conserve your energy for the big day tomorrow. Day of BloomsDAY: Wake up early and get a good breakfast. The race is early, so make sure you give yourself enough time to digest your food. GOOD LUCK and HAVE FUN!
Archive of Tips: January 2007
Everyone has 4 major curves in their spine but to what degree each curve is differs amongst every individual. Extreme curves or lack thereof can cause back pain and other heath problems. Click on the title above to read more about your spine.
November 2006
Most people use the excuse of being too busy to exercise regularly. However it is now easier than ever to exercise on the run and away from home.
September 2006
Nearly 2 million people become injured at work just sitting at their desk. Don't be one of these people. Read more in this article which includes tips on how to exercise in your chair and obtain a healthy back.
August 2006
Prevent Repetitive Strain Injuries Virtually every American business relies on computers today, and more than 50% of U.S. households have computers as well. Although computers provide numerous benefits, repeated and extended use can cause problems, such as repetitive strain injuries (RSIs).
July 2006
Learn how to increase flexibility and strength Older adults will make up 20 percent of the population by the year 2035.
June 2006
How to make your own heat or cold pack? Heat Packs: Take a sock and fill it with dry uncooked rice about 3/4 full. Tie off sock at the top leaving some room for the rice to move in the sock. Put your new hot pack in the microwave for 1-3 minutes depending on your tolerance of heat, wrap in a towel and put on affect area. Be careful, it can be very hot! Wait until rice is completely cooled before heating again. Cold Packs: In a 2 quart freezer safe ziplock bag combine 3 cups of water and 1 cup rubing alcohol. Shake and then remove as much air as possible. Freeze 24 hours before use. Cold pack will be slushy and soft to position on affect area. Ice for 20 mintues and then take cold pack off for 20 minutes, repeat as necessary.
May 2006
How to maximize your golf swing and prevent injuries at the same time. An effective golf swing is one of the most eye pleasing movements in sports although it is also one of the most complex and stressful to the body. Rehab and prevention can keep golfers away from the rough. In this article read to learn about the four components required to flow smoothly and generate power in your swing.
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