Take Five for Fitness

Posted on February 28, 2011 by Iris

Depending on where you live in the world and what your weather conditions are, there are days when the weather is not conducive to getting outdoors to exercise.

Taking five-minute breaks every 2 hours will squeeze more exercises into your daily schedule.  Those 5-minute exercise routines will also give you a firmer and toner body.  You can exercise and get great results right from your work desk, whether at home or at the office.

The only thing you need for these basic exercises is an exercise ball (also called a stability or core ball) and a desire to exercise more!  The exercise ball is a fun, safe way to tone your abs, butt, back, and legs.

Here are a few exercises you can do at your desk to get fit, get trimmed and get back into the swing of things:

  • sit up straight on your ball to work your core muscles
  • do lunges
  • do squats
  • do crunches on the exercise ball

The exercise ball is an excellent tool to have in your fitness toolbox.  Tightening those abs and the muscles supporting your back will really help relieve back pain.  It is also a very good for improving your posture.  There are tons of exercises you can do with this ball and you will find that they’re all fun!

Performing these exercises for only 5 minutes every couple of hours will help you get fit a whole lot faster than waiting around until everything aligns up perfectly in the universe to allow you to go jogging or make a trip to the local gym. Get an exercise ball and start tightening those abs and strengthening those muscles today.

You can check out a variety of exercise balls here.  Grab one today and have some fun!

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Never be Fruitless!

Posted on February 21, 2011 by Iris

Make healthy eating easy by keeping the foods you need close at hand. Keep a bowl of fruit on your counter at home, stash nuts or dried fruit in your desk or keep pre-washed and cut carrots, celery and broccoli crowns in your fridge for a quick snack.

Fruits are good sources for nutrients that help to enhance our immune system and strengthen our body.  The amount of fruit you need to eat depends on age, sex, and level of physical activity.  Recommended daily amounts for women and men over 40 are 1 1/2 to 2 cups.

Here are 10 fruits to add to your shopping list:

  1. Apples
  2. Apricots
  3. Bananas
  4. Blackberries
  5. Blueberries
  6. Cantaloupe
  7. Cherries
  8. Grapefruit
  9. Grapes (purple)
  10. Kiwi

These fruits are small but they carry a big punch in terms of their nutritional value. If you want to get fit and well faster, you definitely need to include all of them in your healthy dietary plan.

In upcoming articles, I will be dissecting each of these fruits and will give you information on the nutritional and health benefits you get when you eat them. I’m sure you will be surprised to learn just how powerful they are. Please check back often so you won’t miss these informative articles that will be full of little known facts.

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Fat in the Front Means Pain in the Back

Posted on February 19, 2011 by Iris

Are you carrying around extra weight in your belly?  If so, your back is going to suffer!  Getting rid of excess weight is so important if you are suffering from chronic back pain.  This is not simply a cosmetic issue – it’s a health issue.

The spine is not designed to carry weight in excess of our natural, lean body weight.  As we put on extra pounds, the spine becomes more compressed and distorted, resulting in back pain. 

Distortion and compression of the spine also affects the sciatic nerve.  Compression or “pinching” of the sciatic nerve can cause excruciating pain in the back, hips and legs.  As a matter of fact, this is one of the main reasons people who are overweight tend to have problems with their lower back, either due to the distortion of the spinal column or sciatica.

If you’ve been carrying around a lot of belly fat and having low back pain, there is only one thing you can do to end the pain . . . lose weight.  When you lose those extra pounds you’ve been carrying around, you will take the pressure off your spine and sciatic nerve.

Of course, losing weight is not something you can do overnight.  You must put forth some effort and be committed. However, the benefits of losing weight far outweigh the inconvenience you may experience from the effort.

Since you are already experiencing back pain, you must take things slowly.  Consulting with your physician should be at the top of your “To Do” list when it comes to designing a weight loss and exercise plan that will work for you.  Losing weight naturally, a little bit at a time, through diet and exercise is a very good way to go.  Start exercising slowly and do stretches before and after your exercises.  Focusing on strengthening your core body muscles will help decrease the low back pain you are experiencing by giving your back better support and alignment.

Within a couple of weeks, you should notice a difference in the way you feel if you’ve been consistent with your healthy eating plan and exercise routine.  Within a month or so, you should see a physical difference – less belly fat and less back pain.

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Have Fun and Get Fit on Valentine’s Day

Posted on February 14, 2011 by Iris

Today is Valentine’s Day!!!!

Instead of a lavish dinner and chocolates, woo your sweetheart with an action-packed date. Take a romantic walk or a nice bike ride.  You can also spend the evening practicing your ice skating or go out dancing.   You can get in some exercise doing the things you love!
And, if by chance you have don’t have a “special” someone in your life now . . . grab a friend!   You can still have a lot of fun and get fit on Valentine’s Day!

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February is Healthy Heart Month!

Posted on February 7, 2011 by Iris

Act Now and Never Miss a Beat

Everyday actions like moving more, maintaining a healthy weight, reducing stress and cutting smoking have a big impact on your heart!   February is Heart Month, so take steps to reduce your risk of stroke, heart disease and high blood pressure.

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Your Back Pain Could Be Linked to Your Feet

Posted on February 3, 2011 by Iris

Do you remember this song … “The hip bone is connected to the thigh bone, the thigh bone is connected to the knee bone, the knee bone is connected to the ankle bone . . . .”????

Well, if your lower back starts hurting for no apparent reason, your feet may be the origin of your back pain.  There are several major causes of foot injuries or conditions that may lead to pain in the back:

  • Structural Abnormalities
  • Footwear
  • Wear and Tear

Structural Abnormalities
Hallux rigidus is a disorder of the joint located at the base of the big toe. It causes pain and stiffness in the joint, and with time it gets increasingly harder to bend the toe.  ‘Hallux” refers to the big toe, while “rigidus” indicates that the toe is rigid and cannot move. Hallux rigidus is actually a form of degenerative arthritis.  Many patients confuse hallux rigidus with a bunion, which affects the same joint, but they are very different conditions requiring different treatment.

Structural abnormalities of the foot, i.e., hallux rigidus, can lead to osteoarthritis in the big toe joint.  This type of foot problem can be inherited or develop due to overuse of the joint.  People engaged in jobs or activities that increase the stress on the big toe where they often stoop or squat, are prime candidates for hallux rigidus.  Inflammatory diseases such as gout or rheumatoid arthritis may also cause it, as well as fallen arches or excessive pronation or rolling in of the ankles.

Footwear
Women are very susceptible to this type of back pain.  High heels and pointed-toe shoes are a major cause of injury to women’s feet and ankles.  That’s why the majority of foot and ankle patients are women.  High heels can cause ligaments in the foot and ankle to be torn or stretched, causing sprains and chronic ankle issues.  High heels also thrust the foot forward or crowd the toes in the shoe, impacting the foot.  Painful bunions, hammertoes, and corns can develop or worsen as a result.

High heels also force women to stand and walk unnaturally, affecting the alignment of the ankles, knees, hips and lower back.   When you injure your foot or your big toe joint hurts, you change your gait to minimize the pain.   Changing your gait or the way you walk can also affect or change the way the bones of all the other leg joints move.  The ankle, the knee, the hip and the lower back are affected.  When ligaments, cartilage and tendons in these joints are stressed, they can wear down and arthritis can set in.

Ill-fitting athletic shoes that don’t support the arch of the foot and provide the proper cushioning can lead to foot and ankle problems.  Plantar fasciitis is a condition that develops when the arch support and heel cushioning are inadequate.  Painful blisters on the feet can also develop and become infected, causing more serious issues.

Wear and Tear
Sports-related injuries to the legs, ankles and feet may also lead to back pain.  Jogging or sports that involve a lot of running like tennis, football, baseball, and basketball put a lot of wear and tear on the feet, ankles, legs, and hips.  Playing through pain is never a wise thing to do.  These injuries, left untreated, may lead to back pain and other debilitating conditions.

The development of back pain as a result of a foot or ankle injury is no laughing matter.  Contact a foot specialist or orthopedic surgeon as soon as possible to seek a proper diagnosis and prompt treatment.  In order to minimize risk, wear proper fitting footwear appropriate for the activity or exercise.

When your feet or ankles are painful, don’t ignore them!  Contact a foot specialist or orthopedic surgeon for an evaluation.  Your back will thank you for it.

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Feed Between the Lines

Posted on January 31, 2011 by Iris

Nutrition labels offer useful information that can help you make smarter choices, so be sure to read them.  This week do the “Monday 2000” — check the calorie counts of your favorite foods and try to work within the USDA recommended 2000 calorie budget.

In order to get fit and well, we must be mindful of our caloric intake and how we burn those calories.  Lower your calories, then increase your exercise level in order to burn belly fat and lose weight overall.

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Getting Real about Getting Healthy

Posted on January 24, 2011 by Iris

Get Real about your Ideal Self — Building a lifetime of healthy habits doesn’t happen overnight!   Realistic expectations and a positive mindset will greatly increase your likelihood of success.   So take it one step at a time and celebrate progress.

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Just Do a Little!

Posted on January 17, 2011 by Iris

Fitness doesn’t have to be hard work!    Start with small changes in your routine and build from there.    Walk a Monday Mile after dinner, do crunches during commercials or dance while cooking.    Even a little extra movement can improve health and reduce stress.

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Let’s Veggie Out!

Posted on January 10, 2011 by Iris

Do you eat 5 servings of fruits and vegetables every day?   If not, aim for at least one more serving this week.   Replace your midday snack with a piece of fruit or boost the nutrients on your dinner plate with an extra side of veggies.

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