December 2018 Health Newsletter

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Current Articles

» Which Workout is Right for Me.
» Did You Know Your Tension-Type Headache Might Originate in Your Back?
» Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating

Which Workout is Right for Me.

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Which Workout Is Right for Me?

 

Exercise has a wonderful way of decreasing stress.1 When people focus on pursuing joy as a motivator for physical activity, they find more freedom in exercise choices, and this inspires them to remain engaged in a physically active lifestyle.2,3

When choosing workouts or physical activities, find something you’ll enjoy and do it consistently. Participating consistently is much more important than completing the “perfect workout” once every few weeks. Keep in mind that the “right” workout might change, and what works for someone else may not work for you. The more you enjoy your exercise program, the more likely you are to participate for the long haul.2

As we discussed in a previous blog, the benefits of resistance training and cardio are important to physical and psychological health, but this doesn’t mean going to your local gym every day. It does mean discovering your way of becoming consistently physically active. It is important to assess your individual needs and what kinds of physical activities can address those needs. Take a moment to answer the following questions:

  1. What activities of daily living could be easier for you?
    • Example: Walking up stairs
  1. Do you have the energy to get through a normal day?
    • Example: Having the energy after work to spend quality time with family/friends
  1. What types of physical activity do you enjoy doing?
    • Example: Hiking
  1. What recreational sports, if any, do you currently participate in?
    • Example: Mountain biking

The best exercise program should be centered around the areas of your life that you want to improve and enjoy. SMART Goals can help guide the process of finding what will work for you.

SMART Goals & principles

SMART Goals is a systematic approach to setting specific goals with action steps and timelines. Applying this concept will assist you in choosing the most appropriate workout or physical activity. SMART Goals are specific, measurable, action-oriented, realistic, and time-sensitive.

Consider this example for mountain biking and push-ups:

  Mountain biking Push-ups
Specific Complete a 28-mile ride Do 30 in a row
Measurable 28 miles by set date 30 in a row by set date
Action-oriented Gradually increase distance Work up to 30
Realistic Yes Yes
Time-sensitive Complete by goal date Complete by date

Now it’s your turn! Grab a piece of paper, pen, and write down a couple of SMART Goals. If nothing comes to mind, spend time exploring what physical activities are associated with joy, fun, community, and family.

Bring your goal(s) to fruition using three basic principles of strength & conditioning (S&C):

  • Specific: The exercises, workouts, and/or physical activities we do should reinforce our paths to completing our goal.
  • Mountain bike example: Ride parts of the trail to familiarize yourself with the entire route piece by piece.
  • Progressive overload: Consistently pushing your body a little bit past its physical state, just enough to cause it to adapt.
  • Push-ups example: Gradually increase the number of push-ups you do in a single try. Complete 13 on the first try? In a few days, try for 15.
  • Progression: Taking exercise, workout, and/or physical activity to a new challenging level.
  • Mountain bike example: Once you can complete the entire route in one session, try riding faster, a longer route, etc.
  • Push-ups example: When you reach 30, work up to 30 clapping push-ups.

Can you see the overlap with your SMART Goals and the basic principles of S&C? If you have questions about how to accomplish your SMART Goals, a personal trainer can help lay the foundation with you.

Exercise workout or physical activity?

Physical activity is any activity that elevates your heart rate above its resting rhythm. Exercise is an activity done repetitively to yield a specific result and is generally broken down into resistance training and cardiorespiratory training. Resistance training is a form of exercise that requires movement against an external force. Cardiorespiratory training is a type of exercise that holds an elevated heart rate for a sustained period of time. These physical activities and exercise can be performed in and out of traditional gym settings. Get an in-depth look at the benefits of each.

If you thrive in a communal setting, group exercise classes can be a great way to establish connection.4 Or if learning about resistance training interests you, a certified personal trainer or strength coach can work with you privately or in a small group. If you enjoy being outdoors or aren’t interested in a gym, find a local personal trainer who holds sessions outside.5

Trainers and coaches have different resistance training tools that they prefer: suspension trainers, kettle bells, Olympic weight lifting, calisthenics (body weight), etc. Acquiring a new skill can be a world-expanding experience to new physical strengths and energy as well as a source for new goals. Finding a group, coach, or teacher can greatly enhance your drive to stay engaged as well as staying on the path to a physically healthy lifestyle.6-8

I want to leave you with this: Find joy, purpose, and community. Encouraging one another to participate in a physically active life can provide a level of support that strengthens intrinsic and extrinsic motivation.2As always, consult with your healthcare practitioner before beginning any exercise program.

Until next time, live well and live active.

 

Author: Daniel Heller, MSc, CSCS, RSCC
Source: https://blog.metagenics.com/post/2018/09/26/which-workout-is-right-for-me/
Copyright: Daniel Heller, MSc, CSCS, RSCC 2018


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Did You Know Your Tension-Type Headache Might Originate in Your Back?

If you are an office worker, you might find yourself prone to tension-type headaches. These tension headaches can be dull, or throbbing, and make it hard for you to concentrate on your work. But why do you get them? Did you ever consider just how these headaches happen? Is it just general “stress”? Or is it something more?

The Relationship Between Tension Headaches and Your Back
It turns out that tension-type headaches may actually have something to do with the muscles in our back. Specifically, one study found that tenderness in the trapezius muscles was correlated with tension-type headaches in female office workers. (We can assume that this is similar for male office workers, as well.) If you look at a picture of the trapezius muscles, this connection makes a lot more sense. The trapezius muscles, or “traps” for short, are muscles that lay along the spine at the top part of the back. They fan out like diamonds, stretching up into your neck and down into the midsection of the back. Spending a lot of time hunched over a desk or peering into a computer most likely puts stress on these muscles as the head is tilted forward too much in what is called “forward head posture.” These muscles connect to the muscles of the head and face, encouraging stress and pain.

Chiropractic Care for Tension-Type Headache
Fortunately, we have a way to safely treat these headaches through expert chiropractic care. Contact us today for a consultation!

Author: ChiroPlanet.com
Source: JMPT. July–Aug, 2018. Vol 41, Issue 6, Pages 483–487.
Copyright: ProfessionalPlanets.com LLC 2018


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Too Much Food Variety in Your Diet Can Lead to Unhealthy Eating

The American Heart Association (AHA) is now questioning the assumption that eating a diverse array of foods is good for your health. This has been a diet recommendation for years, but doctors and nutritionists don’t agree on what an "array" or "variety" of food means. In fact, including a wide variety of food in your diet may actually be unhealthy. According to new studies, diversity in food choices is tied to poor diet, including eating refined sugars and grains, processed food, and sugar-laden drinks. Doctors once recommended getting a variety of food in your diet because it helps you get all the vitamins and nutrients you need. However, with the rise of cheap junk food and its availability, people are confusing variety with quality. The AHA Behavioral Change for Improving Health Factors Committee reviewed fairly recent studies on the topic of food variety in the diet, including its impact on obesity and eating patterns. Overall, they came to the conclusion that diversity in the diet doesn't necessarily connect to healthy habits. In fact, they discovered evidence suggesting that eating a wider variety of foods is tied to eating more food in general, poor eating habits, and gaining weight. Instead, researchers promote eating a large variety of healthy foods, including whole grains, veggies, and fruits.

Author: ChiroPlanet.com
Source: Circulation, online August 9, 2018.
Copyright: ProfessionalPlanets.com LLC 2018


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