Get Healthier Macoupin

August 2011

To help your body bounce back from distance running, listen to Dave McGillivray, race director for the Boston Marathon-and a marathon runner himself- and his frequent running partner Josh Nemzer. "Recovery from a long run begins immediately after you finish it," McGillivray says:

Keep moving. After a run, try to walk for at least five minutes instead of immediately coming to a full stop, which can cause cramping, nausea or dizziness.  Once you stop, do some light stretching to boost circulation to muscles.
Replenish fluids. No matter how much you've had to drink on a run, you'll need water or sports energy drinks as soon as possible after the finish to guard against dehydration.  Stay away from soda, alcohol and caffeine.
Have a snack. Fresh fruit, yogurt, pretzels or bagels are good choices for giving you the calories you need without being too heavy on the stomach.  Eat as quickly as you can after a run and have plenty of healthy snacks and meals throughout the day.
Soak your legs in cold water. The temperature will promote circulation to your leg muscles, helping the healing process (heat, on the other hand, can increase swelling and soreness).  You can take a bath or shower, douse your legs with water from a hose or use an ice pack.
Scale back on workouts. Don't push your pace or distance for at least a few days after a long run.  Try some cross training- walk, swim or bike, for example- or short runs until your legs feel fresh again.

December 2010/January 2011

If you are planning to increase your physical activity or start an exercise program, you start with a sedentary activity—answering a few short questions, that is. The PAR-Q (Physical Activity Readiness Questionnaire) is the gold standard in fitness safety, used by doctors, trainers and health clubs. Usually made up of 5-7 questions, it can help rule out any underlying health concerns that could worsen with exercise. Answer yes or no to the following questions.

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem (for example, back, knee, or hip) that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

If you answer YES to any of the questions on this list, you must first check in with your doctor and get cleared for exercise before you begin a fitness routine.

Tip # 1:                                  

Start slow and know your limits!  Creating new healthy habits takes on average 30 days of repeating the behavior to create a new habit.  Gradually increase the amount of time spent exercising a day until you reach 30 minutes.   

Tip # 2:

Drink plenty of water! Most of us should try to drink 32 ounces (1 quart) of water for every 50 pounds of body weight every day. 

Tip # 3:

Dress properly for conditions.  Wear fabrics that absorb sweat and keep it away from your skin. Loose fitting cotton is also fine.  Women should wear supportive sports bras.  NO ONE should ever wear rubber or plastic suits or belts as these prevent your body from dissipating heat and can lead to serious health risks from overheating and dehydration.

Tip # 4:

Take the stairs instead of the elevator or escalator, park farther away from the entrance to the store and get in some extra walking.

Tip # 5:

Good nutrition is essential to a successful exercise plan.  Make sure to plan meals with lots of brightly colored fruits and vegetables and low fat foods that are high in fiber, such as beans or brown rice.  Eat a variety of different foods and avoid fried or highly processed foods.  Your body needs the proper building blocks from your diet to build a stronger healthier body.

Tip # 6:

Add 5 – 10 minutes of light cardio exercises daily. Try to get a light sweat going by walking in place, climbing stairs, taking the dog for a brisk walk, or dancing to your favorite music with as much arm swinging and body movement you can create.  Any activity which gets you up and moving and raises your heart and breathing rates can be used as a cardio workout.  These are also excellent ways to warm up for your exercise routine.

Tip # 7:

Expect some soreness and discomfort.  Remember you are challenging your body to do something it is not used to.  Muscles get sore in response to exercise while growing larger and stronger.  With continued regular exercise the pain will diminish significantly within 1 – 2 weeks.  You will have more energy, and feel better, with less fatigue when you add exercise into your daily routine.

Tip # 8:

Take up a sport or activity you enjoy.  Walking, dancing, jogging, racquetball, tennis, golf, aerobics, swimming, basketball, or even a Wii fitness game are just some of the many choices.  Set goals for yourself and track your progress, while taking time to savor the good feelings physically and mentally after exercising to reward yourself for your efforts.

Tip # 9:

Make it fun!  Include friends and/or family members.  Working out with a partner is good for motivating yourself and your partner. 

Tip # 10:

Don’t get discouraged.  Remember, even if you are not reaching your fitness goals as quickly as you would like, or you have “hit a plateau”, you are greatly improving your health and wellbeing by becoming more physically active. 

Article by Todd H. Babcock, DC