It’s the most wonderful time of the year! Including wonderful holiday food and treats!
The Christmas season can be one of the hardest times to eat healthy. Sugary and fatty foods are everywhere, and they ARE DELICIOUS! We feel better when we eat healthy and aren’t feeling bloated or crashing from all of the sugar and unhealthy fats, so here are some tips to keep from over-indulging over the next few weeks!
Position of the Academy of Nutrition and Dietetics: Total Diet Approach to Healthy Eating (JAND 2013)
By: Lisa Bartz, C-EP
Are you one of the many people that would like to exercise in the winter but are not motivated to go out in cold weather? There are multiple ways to stay active this winter. The minimum requirements that the American College of Sports Medicine recommends to get a good workout includes either one of these two options:
1. 30 minutes of moderate cardio exercise five times per week.
2. 20 minutes of intense cardio exercise three times per week.
It is generally thought that cardio exercise is an exercise performed for 20 minutes or more that elevates your heart rate to 60 to 80% of its maximum rate.
So, take 220 (the heart's theoretical maximum) and subtract your age to get your age-related theoretical maximum. Then multiply that number by 60% and by 80% to get your target range for aerobic exercise.
For example, for a 20-year-old: 220-20(age) = 200 BPM. (200 is their maximum heart rate.) 200×60% equals 120 beats per minute. 80% of 200 equals 160 beats per minute. So this person would try to exercise between 120 and to 160 bpm for 20 to 30 minutes. The higher heart rate would be a more aggressive cardio workout. Disclaimer: make sure you have medical clearance to perform aerobic activity before initiating any program!
The most common forms of outdoor aerobic exercise in winter include cross-country skiing, walking, jogging, or snowshoeing. Indoor activities would include walking/running on a treadmill, exercising on an elliptical device, walking at the mall, swimming at a local indoor pool or using a stationary bicycle.
Learn how to monitor your heart rate and try different ways to get your aerobic exercise in. Variety is the spice of life!
Steve Bartz, PT
Hypermobility is a condition characterized by excessive mobility of the joints. It can be a single joint, but is frequently found in multiple joints. Often people will describe hypermobility as being “double jointed”. People with this condition basically have joints that are excessively “loose”, due to having more elasticity in their ligaments. This is not necessarily a problem if the person has very strong muscles to support the joints, but often these people do not.
When a patient with hypermobile joints comes to see us in PT, they frequently complain of pain in the joints, and sometimes will complain of the joint feeling as though it is slipping out of place. Typically these patients will have excessive range of motion in their joints; more than what we normally would see. Also, they often complain of their joints “cracking” or “snapping” all of the time.
The best remedy for hypermobility is strength! People with hypermobility do not need to stretch more, but rather strengthen more! They need stability, not flexibility. A good strengthening/stabilization program can help provide stability to the hypermobile joints, which can reduce symptoms and improve performance.
Mason Riegel, PT
Steve Bartz, PT