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Wednesday, May 21, 2008
Tuesday, May 20, 2008
Fitness FACTS
My hands and/or feet swell during exercise. Is this normal?
I have chronic fatigue syndrome, which makes exercise difficult. Any suggestions?
I have asthma. Can I still exercise?
Will a heart rate monitor accurately estimate how many calories I burn during strength training?
How can I get rid of my cellulite? Will it go away when I lose weight?
I'm trying to build muscle while losing weight. Any advice?
Is it possible to do too much cardio?
I just started exercising to lose weight, but I've gained weight. Why did this happen?
For someone who has weak ankle and knee joints, do wraps or braces actually help prevent injury when exercising?
I read that weight training burns more fat than cardio. If I can only do one of the two, should I weight train?
Does sex count as cardio? How many calories does it burn?
Do lower-intensity "fat burning" workouts really burn more fat?
Does exercising on an empty stomach (such as first thing in the morning) burn more fat?
Is SparkPeople's cardio tracker accurate in how many calories it says I have burned? Most of the time it differs from what my treadmill says.
How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?
Is it true that lifting weights causes women to bulk up?
What can I do to lose weight in my stomach? I’ve been doing lots of crunches but they don’t seem to help.
Why does the Fitness Tracker not calculate calories burned through strength training?
I'm still sore from yesterday's workout. Should I rest today or keep working out until the soreness goes away?
Is it okay to exercise when you have a cold?
I can get by with 5-6 hours of sleep – is it really a big deal?
What is circuit training?
I know that exercise (stability) balls come in different sizes, but how do I know which size is right for me?
I just sprained my ankle pretty badly. What can I do to help it heal quicker and what kind of exercises can I do in the meantime?
How do you get rid of excess skin from weight loss or prevent this problem from happening?
Are there any exercises to strengthen my knees, or do I have to wait until I lose more weight?
How can I prevent my calf muscle from cramping while I jog?
How many reps should I do?
What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.
I am never sure how much I should be lifting and have heard about max weights but have no idea how to find mine.
Will Pilates alone help to tone or should I lift weights?
How can I get more toned?
I have never done resistance training before – how should I start?
Can I substitute my yoga classes for a cardio workout?
Why is it important to warm up and stretch?
If you are doing cardio and weight training on the same day, does it matter which one you do first?
How do I know if I've reached a plateau? What can I do to jump start my weight loss again?
How do I figure out my target heart rate? How long do I need to work out after reaching it?
How often should I walk? Should I focus on miles or minutes?
My hands and/or feet swell during exercise. Is this normal?
I have chronic fatigue syndrome, which makes exercise difficult. Any suggestions?
I have asthma. Can I still exercise?
Will a heart rate monitor accurately estimate how many calories I burn during strength training?
How can I get rid of my cellulite? Will it go away when I lose weight?
I'm trying to build muscle while losing weight. Any advice?
Is it possible to do too much cardio?
I just started exercising to lose weight, but I've gained weight. Why did this happen?
For someone who has weak ankle and knee joints, do wraps or braces actually help prevent injury when exercising?
I read that weight training burns more fat than cardio. If I can only do one of the two, should I weight train?
Does sex count as cardio? How many calories does it burn?
Do lower-intensity "fat burning" workouts really burn more fat?
Does exercising on an empty stomach (such as first thing in the morning) burn more fat?
Is SparkPeople's cardio tracker accurate in how many calories it says I have burned? Most of the time it differs from what my treadmill says.
How do I know how many calories I burn doing Pilates? Does it count as cardio or strength training?
Is it true that lifting weights causes women to bulk up?
What can I do to lose weight in my stomach? I’ve been doing lots of crunches but they don’t seem to help.
Why does the Fitness Tracker not calculate calories burned through strength training?
I'm still sore from yesterday's workout. Should I rest today or keep working out until the soreness goes away?
Is it okay to exercise when you have a cold?
I can get by with 5-6 hours of sleep – is it really a big deal?
What is circuit training?
I know that exercise (stability) balls come in different sizes, but how do I know which size is right for me?
I just sprained my ankle pretty badly. What can I do to help it heal quicker and what kind of exercises can I do in the meantime?
How do you get rid of excess skin from weight loss or prevent this problem from happening?
Are there any exercises to strengthen my knees, or do I have to wait until I lose more weight?
How can I prevent my calf muscle from cramping while I jog?
How many reps should I do?
What exercises can I do at home? My budget is really tight and I cannot afford to join a gym.
I am never sure how much I should be lifting and have heard about max weights but have no idea how to find mine.
Will Pilates alone help to tone or should I lift weights?
How can I get more toned?
I have never done resistance training before – how should I start?
Can I substitute my yoga classes for a cardio workout?
Why is it important to warm up and stretch?
If you are doing cardio and weight training on the same day, does it matter which one you do first?
How do I know if I've reached a plateau? What can I do to jump start my weight loss again?
How do I figure out my target heart rate? How long do I need to work out after reaching it?
How often should I walk? Should I focus on miles or minutes?
Monday, May 19, 2008
The Exercise Habit
How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.
Sneak exercise into your day
*Take the stairs instead of the elevator.
*Go for a walk during your coffee break or lunch.
*Walk all or part of the way to work.
*Do housework at a fast pace.
*Rake leaves or do other yard work.
How do I get started?
Start by talking with your family doctor. This is especially important if you haven't been active, if you have any health problems or if you're pregnant or elderly.Start out slowly. If you've been inactive for years, you can't run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:
*Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
*Get a partner. Exercising with a friend or relative can make it more fun.
*Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
*Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
*Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
*Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.
*Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
Making exercise a habit
*Stick to a regular time every day.
*Sign a contract committing yourself to exercise.
*Put "exercise appointments" on your calendar.
*Keep a daily log or diary of your exercise activities.
*Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
*Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
*Think about joining a health club. The cost gives some people an incentive to exercise regularly.
How can I prevent injuries?
Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out until your heart rate returns to normal.Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.
Benefits of regular exercise
*Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
*Keeps joints, tendons and ligaments flexible, which makes it easier to move around
*Reduces some of the effects of aging
*Contributes to your mental well-being and helps treat depression
*Helps relieve stress and anxiety
*Increases your energy and endurance
*Helps you sleep better
*Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
What is a target heart rate?
Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.The chart to the right shows the target heart rates for people of different ages. When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).
What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the health of your heart and lungs.Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.
What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.
What is the best exercise?
The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
More Information
Physical Activity
Nutrition & Exercise
Exercise: How To Get Started
Exercise & Seniors
For Teens: Why Exercise?
For Kids: Exercise is Cool
Other Organizations
Revolution Health Fitness Community
The Exercise Habit
How much exercise do I need?
How do I get started?
How do I stick with it?
How can I prevent injuries?
What is a target heart rate?
What is aerobic exercise?
What is weight-bearing exercise?
What about weight training?
What is the best exercise?
See Also:
More Information
Other Organizations
Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 02/08Created: 01/96
How much exercise do I need?
Talk to your doctor about how much exercise is right for you. A good goal for many people is to work up to exercising 4 to 6 times a week for 30 to 60 minutes at a time. Remember, though, that exercise has so many health benefits that any amount is better than none.
Sneak exercise into your day
*Take the stairs instead of the elevator.
*Go for a walk during your coffee break or lunch.
*Walk all or part of the way to work.
*Do housework at a fast pace.
*Rake leaves or do other yard work.
How do I get started?
Start by talking with your family doctor. This is especially important if you haven't been active, if you have any health problems or if you're pregnant or elderly.Start out slowly. If you've been inactive for years, you can't run a marathon after only 2 weeks of training! Begin with a 10-minute period of light exercise or a brisk walk every day and gradually increase how hard you exercise and for how long.
How do I stick with it?
Here are some tips that will help you start and stick with an exercise program:
*Choose something you like to do. Make sure it suits you physically, too. For instance, swimming is easier on arthritic joints.
*Get a partner. Exercising with a friend or relative can make it more fun.
*Vary your routine. You may be less likely to get bored or injured if you change your exercise routine. Walk one day. Bicycle the next. Consider activities like dancing and racquet sports, and even chores like vacuuming or mowing the lawn.
*Choose a comfortable time of day. Don't work out too soon after eating or when it's too hot or cold outside. Wait until later in the day if you're too stiff in the morning.
*Don't get discouraged. It can take weeks or months before you notice some of the changes from exercise, such as weight loss.
*Forget "no pain, no gain." While a little soreness is normal after you first start exercising, pain isn't. Take a break if you hurt or if you are injured.
*Make exercise fun. Read, listen to music or watch TV while riding a stationary bicycle, for example. Find fun things to do, like taking a walk through the zoo. Go dancing. Learn how to play a sport you enjoy, such as tennis.
Making exercise a habit
*Stick to a regular time every day.
*Sign a contract committing yourself to exercise.
*Put "exercise appointments" on your calendar.
*Keep a daily log or diary of your exercise activities.
*Check your progress. Can you walk a certain distance faster now than when you began exercising? Or is your heart rate slower now?
*Ask your doctor to write a prescription for your exercise program, such as what type of exercise to do, how often to exercise and for how long.
*Think about joining a health club. The cost gives some people an incentive to exercise regularly.
How can I prevent injuries?
Start every workout with a warm-up. This will make your muscles and joints more flexible. Spend 5 to 10 minutes doing some light calisthenics and stretching exercises, and perhaps brisk walking. Do the same thing when you're done working out until your heart rate returns to normal.Pay attention to your body. Stop exercising if you feel very out of breath, dizzy, faint, nauseous or have pain.
Benefits of regular exercise
*Reduces your risk of heart disease, high blood pressure, osteoporosis, diabetes and obesity
*Keeps joints, tendons and ligaments flexible, which makes it easier to move around
*Reduces some of the effects of aging
*Contributes to your mental well-being and helps treat depression
*Helps relieve stress and anxiety
*Increases your energy and endurance
*Helps you sleep better
*Helps you maintain a normal weight by increasing your metabolism (the rate you burn calories)
What is a target heart rate?
Measuring your heart rate (beats per minute) can tell you how hard your heart is working. You can check your heart rate by counting your pulse for 15 seconds and multiplying the beats by 4.The chart to the right shows the target heart rates for people of different ages. When you're just beginning an exercise program, shoot for the lower target heart rate (60%). As your fitness improves, you can exercise harder to get your heart rate closer to the top number (85%).
What is aerobic exercise?
Aerobic exercise is the type that moves large muscle groups and causes you to breathe more deeply and your heart to work harder to pump blood. It's also called cardiovascular exercise. It improves the health of your heart and lungs.Examples include walking, jogging, running, aerobic dance, bicycling, rowing, swimming and cross-country skiing.
What is weight-bearing exercise?
The term weight-bearing is used to describe exercises that work against the force of gravity. Weight-bearing exercise is important for building strong bones. Having strong bones helps prevent osteoporosis and bone fractures later in life.Examples of weight-bearing exercises include walking, jogging, hiking, climbing stairs, dancing and weight training.
What about weight training?
Weight training, or strength training, builds strength and muscles. Calisthenics like push-ups are weight-training exercises too. Lifting weights is a weight-training exercise. If you have high blood pressure or other health problems, talk to your family doctor before beginning weight training.
What is the best exercise?
The best exercise is the one that you will do on a regular basis. Walking is considered one of the best choices because it's easy, safe and inexpensive. Brisk walking can burn as many calories as running, but is less likely than running or jogging to cause injuries. Walking also doesn't require any training or special equipment, except for good shoes.Walking is an aerobic and weight-bearing exercise, so it is good for your heart and helps prevent osteoporosis.
More Information
Physical Activity
Nutrition & Exercise
Exercise: How To Get Started
Exercise & Seniors
For Teens: Why Exercise?
For Kids: Exercise is Cool
Other Organizations
Revolution Health Fitness Community
The Exercise Habit
How much exercise do I need?
How do I get started?
How do I stick with it?
How can I prevent injuries?
What is a target heart rate?
What is aerobic exercise?
What is weight-bearing exercise?
What about weight training?
What is the best exercise?
See Also:
More Information
Other Organizations
Source
Written by familydoctor.org editorial staff.
American Academy of Family Physicians
Reviewed/Updated: 02/08Created: 01/96
Thursday, May 15, 2008
Kids and Exercise
KidsHealth
Parents
Nutrition & Fitness
Fitness & Exercise
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
*have stronger muscles and bones
*have a leaner body because exercise helps control body fat
*be less likely to become overweight
*decrease the risk of developing type 2 diabetes
*possibly lower blood pressure and blood cholesterol levels
*have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
have stronger muscles and bones
have a leaner body because exercise helps control body fat
be less likely to become overweight
decrease the risk of developing type 2 diabetes
possibly lower blood pressure and blood cholesterol levels
have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running
Improving strength doesn't have to mean lifting weights. Although some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. But most kids don't need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Children also incorporate strength activities in their play when they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch.
One of the best ways to get children to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.
Raising a Fit KidCombining regular physical activity with a healthy diet is the key to a healthy lifestyle. By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.
Here are some tips for raising a fit kid:
*Help your child participate in a variety of activities that are right for his or her age.
*Establish a regular schedule for physical activity.
*Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
*Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
*Keep it fun, so you can count on your child to come back for more.
Reviewed by: Mary L. Gavin, MDDate reviewed: May 2005
KidsHealth
Parents
Nutrition & Fitness
Fitness & Exercise
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
*have stronger muscles and bones
*have a leaner body because exercise helps control body fat
*be less likely to become overweight
*decrease the risk of developing type 2 diabetes
*possibly lower blood pressure and blood cholesterol levels
*have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running
When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights. But for children, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.
The Many Benefits of Exercise
Everyone can benefit from regular exercise. A child who is active will:
have stronger muscles and bones
have a leaner body because exercise helps control body fat
be less likely to become overweight
decrease the risk of developing type 2 diabetes
possibly lower blood pressure and blood cholesterol levels
have a better outlook on life
In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.
The Three Elements of FitnessIf you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:
runs away from the kid that's "it" (endurance)
crosses the monkey bars (strength)
bends down to tie his or her shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.
Endurance is developed when someone regularly engages in aerobic activity (aerobic means "with air"). During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.
Aerobic exercise can be fun for both adults and children. Some examples of aerobic activities include:
basketball
bicycling
ice-skating
in-line skating
soccer
swimming
tennis
walking
jogging
running
Improving strength doesn't have to mean lifting weights. Although some children benefit from lifting weights, it should be done under the supervision of an experienced adult who works with children. But most kids don't need a formal weight-training program to be strong. Push-ups, stomach crunches, pull-ups, and other exercises help tone and strengthen muscles. Children also incorporate strength activities in their play when they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids look for opportunities every day to stretch when they try to get a toy just out of reach, practice a split, or flip over the couch.
One of the best ways to get children to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or playing video games. The AAP recommends that children under the age of 2 years watch no TV at all and that screen time should be limited to no more than 1 to 2 hours of quality programming a day for children 2 years and older.
Raising a Fit KidCombining regular physical activity with a healthy diet is the key to a healthy lifestyle. By understanding the importance of being physically active, you can instill fun and healthy habits that will last a lifetime.
Here are some tips for raising a fit kid:
*Help your child participate in a variety of activities that are right for his or her age.
*Establish a regular schedule for physical activity.
*Incorporate activity into daily routines, such as taking the stairs instead of the elevator.
*Embrace a healthier lifestyle yourself, so you'll be a positive role model for your family.
*Keep it fun, so you can count on your child to come back for more.
Reviewed by: Mary L. Gavin, MDDate reviewed: May 2005
Monday, April 28, 2008
Fitness & Exercise
Condition Center
Nutrition & Fitness Center
Fitness & Exercise
Bike Safety
Cold-Weather Sports and Your Family
Compulsive Exercise
Do You Know How to Feed Your Child Athlete?
Exercising During Pregnancy
Fitness and Your 13- to 18-year-old
Fitness and Your 2- to 3-year-old
Fitness and Your 4- to 5-year-old
Fitness and Your 6- to 12-year-old
Fitness for Kids Who Don't Like Sports
Home and Away: How to Keep Toddlers Active
Is Your Preschooler Too Active?
Kids and Exercise
Motivating Kids to Be Active
Motivating Preschoolers to Be Active
Motivating School-Age Kids to Be Active
Osgood-Schlatter Disease
Preventing Children's Sports Injuries
Raising a Fit Preschooler
Signing Kids Up for Sports
Sportsmanship
Steroids
Strength Training and Your Child
Nutrition & Weight
After-School Snacks
Binge Eating Disorder
Body Mass Index (BMI) Charts
Breakfast Basics
Breastfeeding vs. Formula Feeding
Caffeine and Your Child
Calcium and Your Child
Carbohydrates, Sugar, and Your Child
Cholesterol and Your Child
Cooking With Kids
Cooking With Preschoolers
Cooking With School-Age Kids
Cystic Fibrosis and Nutrition
Deciphering Food Labels
Do You Know How to Feed Your Child Athlete?
Eating Disorders
Eating During Pregnancy
Egg Allergy
Egg Allergy Diet
Failure to Thrive
Family Meals
Fats and Your Child
Feeding Your 1- to 2-Year-Old
Feeding Your 1- to 3-Month-Old
Feeding Your 4- to 7-Month-Old
Feeding Your 8- to 12-Month-Old
Feeding Your Newborn
Fiber and Your Child
Food Allergies
Food Safety for Your Family
Healthy Eating
Hunger and Malnutrition
Hunger and Your Preschooler
Iron and Your Child
Keeping Portions Under Control
Kids and Food: 10 Tips for Parents
Milk Allergy Diet
Nut and Peanut Allergy
Nut and Peanut Allergy Diet
Overweight and Obesity
Pica
School Lunches
Snacks
Snacks for Preschoolers
Snacks for Toddlers
Strategies for Feeding a Preschooler
The Food Guide Pyramid
Toddlers at the Table: Avoiding Power Struggles
Vegetarianism
What Should Preschoolers Drink?
Your Child's Weight
Nutrition & Fitness Q&As
Can Too Much Juice Discolor Teeth?
Does Skim Milk Provide the Same Nutrients as Whole Milk?
How Can I Calculate Calories From Fat?
How Can I Get My Child to Eat Vegetables?
How Much Exercising Is Too Much?
How Should I Deal With a Picky Eater?
Is Caffeinated Soda OK for Kids?
My Child May Have an Eating Disorder — What Can I Do?
My Son's BMI Report Card From School Says He Is Overweight - What Do I Do?
Should I Start My Child on an Exercise Program?
What Are the Symptoms of an Overeating Disorder?
What Can I Do for a Child With an Eating Disorder?
When Can Young Kids Start Exercising?
When Should Kids Switch to Skim Milk?
Why Does My Toddler Eat Dog Food?
Why Is Breakfast So Important?
Condition Center
Nutrition & Fitness Center
Fitness & Exercise
Bike Safety
Cold-Weather Sports and Your Family
Compulsive Exercise
Do You Know How to Feed Your Child Athlete?
Exercising During Pregnancy
Fitness and Your 13- to 18-year-old
Fitness and Your 2- to 3-year-old
Fitness and Your 4- to 5-year-old
Fitness and Your 6- to 12-year-old
Fitness for Kids Who Don't Like Sports
Home and Away: How to Keep Toddlers Active
Is Your Preschooler Too Active?
Kids and Exercise
Motivating Kids to Be Active
Motivating Preschoolers to Be Active
Motivating School-Age Kids to Be Active
Osgood-Schlatter Disease
Preventing Children's Sports Injuries
Raising a Fit Preschooler
Signing Kids Up for Sports
Sportsmanship
Steroids
Strength Training and Your Child
Nutrition & Weight
After-School Snacks
Binge Eating Disorder
Body Mass Index (BMI) Charts
Breakfast Basics
Breastfeeding vs. Formula Feeding
Caffeine and Your Child
Calcium and Your Child
Carbohydrates, Sugar, and Your Child
Cholesterol and Your Child
Cooking With Kids
Cooking With Preschoolers
Cooking With School-Age Kids
Cystic Fibrosis and Nutrition
Deciphering Food Labels
Do You Know How to Feed Your Child Athlete?
Eating Disorders
Eating During Pregnancy
Egg Allergy
Egg Allergy Diet
Failure to Thrive
Family Meals
Fats and Your Child
Feeding Your 1- to 2-Year-Old
Feeding Your 1- to 3-Month-Old
Feeding Your 4- to 7-Month-Old
Feeding Your 8- to 12-Month-Old
Feeding Your Newborn
Fiber and Your Child
Food Allergies
Food Safety for Your Family
Healthy Eating
Hunger and Malnutrition
Hunger and Your Preschooler
Iron and Your Child
Keeping Portions Under Control
Kids and Food: 10 Tips for Parents
Milk Allergy Diet
Nut and Peanut Allergy
Nut and Peanut Allergy Diet
Overweight and Obesity
Pica
School Lunches
Snacks
Snacks for Preschoolers
Snacks for Toddlers
Strategies for Feeding a Preschooler
The Food Guide Pyramid
Toddlers at the Table: Avoiding Power Struggles
Vegetarianism
What Should Preschoolers Drink?
Your Child's Weight
Nutrition & Fitness Q&As
Can Too Much Juice Discolor Teeth?
Does Skim Milk Provide the Same Nutrients as Whole Milk?
How Can I Calculate Calories From Fat?
How Can I Get My Child to Eat Vegetables?
How Much Exercising Is Too Much?
How Should I Deal With a Picky Eater?
Is Caffeinated Soda OK for Kids?
My Child May Have an Eating Disorder — What Can I Do?
My Son's BMI Report Card From School Says He Is Overweight - What Do I Do?
Should I Start My Child on an Exercise Program?
What Are the Symptoms of an Overeating Disorder?
What Can I Do for a Child With an Eating Disorder?
When Can Young Kids Start Exercising?
When Should Kids Switch to Skim Milk?
Why Does My Toddler Eat Dog Food?
Why Is Breakfast So Important?
Wednesday, April 2, 2008
Body Mechanics for Back Protection
Your body undergoes so much stress on a daily basis. The last thing your body needs is additional stress caused by improperly lifting, bending, or simply getting out of bed. Simply put, our leg muscles are stronger than our back muscles, so use them! Below are some simple techniques that will help keep your spine healthy:
Your body undergoes so much stress on a daily basis. The last thing your body needs is additional stress caused by improperly lifting, bending, or simply getting out of bed. Simply put, our leg muscles are stronger than our back muscles, so use them! Below are some simple techniques that will help keep your spine healthy:
Getting up from floor: Roll onto your side first, and then push through your hands to come to an upright position. Come to a kneeling position, then place one foot forward on the floor. Place your hands on your forward knee. Use your legs and arms to push yourself to a standing position.
Getting out of bed: Roll onto your side first, and then push through your hands to come to an upright position. Swing legs over the side of the bed and sit up, then use legs and arms to come to a standing position. For individuals with weak abs (such as new mothers or previously sedentary individuals), is important to roll to your side to sit versus pulling yourself straight up, which places a lot of stress on your abdominal muscles.
Doing laundry: Always squat or kneel to get clothes in and out of the dryer. Avoid twisting back and forth from machine to laundry basket. When folding clothes, sit with clothes in front of you, or have them on a surface that allows you to stand up straight.
The guidelines may seem like commonsense, but when you're busy (or just not thinking about it) it's easy to make mistakes here and there. Just because it doesn't hurt now doesn't mean that you aren't causing some damage. Protect your back now to avoid problems in the future.
Time Involved: A couple seconds to think and correct
Body Benefit: Less back pain now and in the future
Back Pain
Arthritis
Shin Splints
Knee Pain
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