3 Reasons to Exercise

If you’re looking for motivation to start exercising, look no further.

Boosts brainpower. Studies have shown that aerobic fitness may reduce the loss of brain tissue common in aging. Want to clear your mind? Exercise. Working out also increases energy levels and serotonin in the brain, which helps to improve mental clarity.

Reduces stress. If you’re stressing over your 401k plan and the stability of your current job, then consider hitting the gym. Working out can be a positive distraction, according to WebMD, and can help elevate your mood, keeping depression at bay.

Increases energy. Believe it or not, 30 minutes of exercise in the morning could change your whole day. Studies have shown that endorphins are released into the bloodstream during exercise, making you feel more energized.

Source: OC Health

Exercise Without Weight Loss Still Helps

A new study from Texas, Italy, and the Netherlands found a regular 12-week aerobic exercise program consisting of four 30-minute workouts a week improved sedentary, overweight teen’ insulin sensitivity, even if they didn’t shed a pound. (It upped lean teens’ sensitivity too.) This is important because it’s hard to lose weight and keep it off, and if teens have that as a goal, they may abandon exercise when they don’t see the results they want. But if the goal is to increase insulin sensitivity, and possibly avoid diagnosis of or gain control over type 2, then they will see rewards from their hard work. And that means they’re more likely to stick with it.

Source: Remedy Life

Staying balanced… in unbalanced times

These are certainly turbulent times. With less available work, lower pay, bills, demands of children and family, it is harder than ever to maintain a healthy, balanced lifestyle. If you’re like most people, you are working longer hours and are busier than ever, so it’s important not to overlook your personal health. Here are some tips to maintain balance:

Be sure to eat well.

A good guideline is: “eat breakfast like a king, lunch like a prince, and dinner like a pauper.” A bad diet interferes with sleep and promotes weight gain.

Don’t stop exercising.

We all have the same 24 hours each day, so you have to prioritize time to take care of yourself. It doesn’t have to be a big block of time, even walking 15 minutes twice daily will greatly help. Everything counts. Get a pedometer and try to do 10,000 steps daily.

Make time for family and relationships.

Schedule a date with your spouse or significant other at least weekly. Tons of things to see and do in Orange County are practically free.

Don’t be afraid to ask for help.

If your life feels out of control, talk to a friend, a pastor, physician, or therapist. If you have serious anxiety or depression symptoms, don’t ignore them.

Source: Kevin M. Kinback, M.D.

STRESS FRACTURE SYNOPSIS

How Stress Fractures Develop

1. Casual event

2. Pain after exercise only and relieved by short rest

3. Pain tolerable during exercise but more marked after exertion and relieved by longer rest

4. Pain intolerable during and after exercise and partially relieved by long rest

5. Constant pain not relieved by rest

Signs of Stress Fractures

1. Point tenderness of bone (except well-shielded femur)

2. Soft-tissue swelling

3. Palpation of callus (with time)

4. Alteration of gait

5. Muscular atrophy, especially anterior tibial and gastrocnemius-soleus groups

6. Full and painless range of motion of adjacent joints

7. Painless resisted active movement of joint

Treatment of Stress Fractures

1. Rest from running

2. Relieve symptomatic inflammation with ice and anti-inflammatory agent

3. Maintain strength (especially foot dorsum and plantar flexors)

4. Maintain cardiovascular fitness with swimming and/or biking

5. Orthotics tailored to need

6. When asymptomatic, gradually reintroduce running

Source: The Physician and Sportsmedicine

Why Exercise Improves Heart Function

Most people would agree that exercise is good for the heart. With the right type of exercise, the heart pumps more blood and becomes more efficient. During relaxation, the heart fills with blood. When the heart pumps, the blood is expelled to the body.

Exercise increases muscle contraction, and this pushes blood toward the heart. The heart rate will increase at this time. A fast heart rate without exercise is of no benefit. This results from emotional responses. The heart gets strong from exercise by pushing against larger volumes of blood. The heart is a muscle, and can atrophy from lack of exercise. Exercising for 20 minutes, 3 times per week, can be of great benefit. Always consult a physician before starting an exercise program.

Dr. Moulas on Building Strong Bones Part IV

• Maintain proper bone position and thereby reduce abnormal biomechanical stress through regular chiropractic care.
• Reduce excessive protein and fat and eliminate junk food.
• Increase the amount of green, leafy vegetables, seeds, and whole, fresh foods.
• Take Cal Apatite to insure complete bone nourishment.
• Engage in some type of regular exercise.