Health and Fitness For Life

Hi, my name is Kathy Stevens, and let me start off by saying my passions are family and fitness.  I am a mother of five beautiful kids and a great husband of close to 30 years. I started my career as a P.E. teacher and fitness instructor.  Over the years I have done many fun and exciting things in the fitness industry, including traveling the world as a Reebok Master Trainer, certifying instructors as a AFAA certification specialist and board member, designing programs for various companies and health clubs, writing health and fitness articles and producing videos for a wide variety of fitness products.                

I truly enjoy talking about physical fitness and currently teach health and fitness to college students.  But what I love most (next to my family of course...) is helping people get fit.  So feel free to share your deepest, darkest body issues or asks any health or fitness question you have wanted to know more about.  I look forward to being your family fitness resource!

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Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

Did you know that exercise increases brain health and function?

Numerous research studies have shown that moderate exercise can increase the blood flow and neural connections in the brain resulting in better memory, mental focus and clarity.  According to http://brainrules.net/exercise

Exercise improves cognition for two reasons:
• Exercise increases oxygen and glucose flow into the brain, which reduces brain-bound free radicals. One of the most interesting findings of the past few decades is that an increase in oxygen is always accompanied by an uptick in mental sharpness.

• Exercise acts directly on the molecular machinery of the brain itself. It increases neurons’ creation, survival, and resistance to damage and stress.

So now, you may be asking which exercise is the most brain enhancing?  Some researchers believe that a moderate activity like fitness walking is especially good for your brain, because it increases blood circulation to the brain without being overly strenuous. As you walk, you effectively oxygenate your brain. Maybe this is why walking seems to  "clear your head".

Studies of senior citizens who walk regularly showed significant improvement in memory skills compared to sedentary elderly people. Walking also improved their learning ability, concentration, and abstract reasoning. Stroke risk was cut by 57% in people who walked as little as 20 minutes a day. (Annals of Behavioral of Medicine, August 2001)

It’s also important to build cross-lateral exercises into your day. Cross-lateral movements are those in which arms and legs cross over from one side of the body to the other. The left side of the brain controls the right side of the body, and the right side of the brain controls the left side. Both sides are forced to communicate when arms and legs cross over. This “unsticks” the brain and energizes learning.

So, if you want to take your walk even one step further in activating brain cells try the following cross hemisphere exercises as part of your pre walk warm up: 

Standing or Seated Cross Crawl:
In this contra lateral exercise, similar to walking in place, the participant alternately moves one arm and its opposite leg and the other arm and its opposite leg in a standing or seated crawl action. 

Cross Arm Squat:
Some people call this ‘brain yoga’ simply place your left hand on your right shoulder keeping your left arm closet to your chest.  Squat down, keeping your back straight. Do 10 to 12 squats, inhaling through the nose on the way down and exhaling through the mouth coming up.
 
Remember that the human brain is able to constantly adapt and rewire itself. Even as we age, it can grow new neurons. Serious mental decline is typically caused by disease, unlike most age-related memory or motor skill loss, which is mainly a result from inactivity and a lack of mental stimulation. In other words, use it or lose it!

For a list of very interesting human brain and exercise research references see: http://www.fi.edu/learn/brain/references.html#exercise9


Remember, if your joints are feeling sore from exercising or just walking, be sure to take your liquid glucosamine and chondroitin supplement for joint health!

 

Let's focus on the legs!

How are your treads holding up?  As you pick up the pace or mileage of your walking program you may find that your legs need a bit of a tune up.  It is not uncommon to feel some pain or discomfort in the muscles of your lower leg when you get more aggressive with your walking technique.  Let’s take a look at why this happens as well as how to prevent and recover from this potential performance barrier. 

In order to pick up your fitness walking pace it takes a more exaggerated ankle action and forward body lean. This technique creates a greater demand on the muscles of the lower leg.  The front of the lower leg or anterior tibialis muscle group must dorsi flex your ankle (which mean pulling the forefoot up closer to the shin) on the forward heel strike.  Then the back of your lower leg or gastrocnemius muscle group must plantar flex your ankle (which means pushing your forefoot away from your shin) to propel you forward and into the next step.  The greater the action the faster you walk.  This increase in ankle action can takes its toll on the lower leg muscles and their attachments, causing a general sense of pain in the shin, calf and ankle areas.  This is especially true when you first start a more aggressive walking program.  In most cases the muscle pain you sense is due to a condition know as DOMS or delayed onset muscle soreness. 

DOMS is your muscles way of telling you that you have introduced it to something new and challenging.  It is nature’s way of slowing you down so that the muscle tissues can progressively get stronger without getting injured.  Keep in mind that any pain that results in swelling or bruising or lasts for more than a week, should be checked out by the appropriate medical professional. 

So what can you do to avoid or treat DOMS in the lower leg muscles? 

Let’s start with a list of ways to minimize or avoid DOMS:
1. Make sure you have proper, supportive footwear.
2. Progress into your program goals gradually.
3. Warm up properly before your walk, including lower leg movements that mimic the positions your ankle will travel through (i.e. walking on your toes then heels for approximately 30 seconds each).
4. Stretch the muscles of the ankle after the walk, holding each stretch for at least 20 seconds (i.e. ankle circles, and calf stretches).
5. Keep the muscles of your ankle strong by doing lower leg condition exercises (i.e. calf raises and dorsi flexion with foot resistance).

 

Now what can be done once you are feeling a bit of lower leg DOMS:
1. Take a few days off from your walk and if possible cross train by doing an activity that does not use the same foot pattern (i.e. swimming or cycling).
2. Massage and stretch the front and rear leg muscles daily.
3. Ice the affected areas.
4. Stay well hydrated and keep your joint lubrication up with the appropriate joint supportive nutritional supplements such as a glucosamine and chondroitin liquid supplement that's easy to take and fast absorbing.

Have a great Walking Challenge!
 

Internalize to maximize...

The ultimate race walk experience will depend on
your ability to visualize and actualize your peak walking performance.
Whether you are an elite, masters, or recreational walker - mental performance
training can maximize the benefits of your physical training.  As athletes
visualize themselves performing with perfect form and technique their brain
stores those images to its performance hard drive.  Sports psychologists
believe that when the athlete is in the performance moment they are then
able to retrieve this information and click into a 'state of flow' more
easily.  Flow is the mental state of operation in which the person is fully
immersed in what he or she is doing by a feeling of energized focus, full
involvement, and success in the process of the activity
(http://en.wikipedia.org/wiki/Flow_(psychology).  You may have heard it
described as being in the 'zone'.

Focused Motivation
According to Mihaly Csikszentmihalyi, a Hungarian Psychology Professor best
known as the architect of the 'state of flow', flow is completely focused
motivation.  Csíkszentmihályi identifies the following nine factors as
accompanying an experience of flow:

  1. Clear goals
  2. Concentrating
  3. A loss of the feeling of self-consciousness
  4. Distorted sense of time
  5. Direct and immediate feedback
  6. Balance between ability level and challenge
  7. A sense of personal control over the situation or activity.
  8. The activity is intrinsically rewarding
  9. People become absorbed in their activity, and focus of awareness is
narrowed down to the activity itself, action awareness merging.
Not all are needed for flow to be experienced.

So how can you apply the state of flow to your race walking program?

1. Start before race day.  Take a few minutes everyday to close your eyes
and picture yourself walking with perfect form and alignment, cruising past
other walkers and crossing the finish line feeling strong and triumphant.

2. During your pre-event training walks, see yourself in your minds eye.
Picture that perfect walking posture; hear your controlled rhythmic
breathing, imagine your strong heart pushing your blood out to your working
muscles.  Think about how great you feel and what a positive thing you're
doing for every cell in your body; picture those people you love and how
proud they are of your efforts.

3. During the event go back to those helpful thoughts you used during your
training walks.  Now it's time to visualize the finish line and feel your
muscles empowering you to reach it. Use a bit of self-talk when the going
gets tough; find a positive mantra to strum through your head that helps you
break through the challenge...' I know I can, I know I can, I know I can'.

With these positive mental techniques in your back pocket you'll surely have
the best race of your life!

Don't forget your liquid glucosamine and chondroitin to help keep those joints flexible and healthy for walking. 

If you haven't already signed up for the Walking Challenge - make sure you do so today here!

 

Stretching is a must especially if you are experiencing joint pain and for managing arthritis for better joint health.

Have you ever wondered how to get the most out of a stretch?  Well try a little self-PNF.

PNF stands for proprioceptive neuromuscular facilitation and it simply means that our muscles receive messages from our nerves that can facilitate a better stretch reflexively.  Our muscles have sensor nerves (proprioceptive neurons) that pick up sensations like a strong contraction or a rapid bouncy movement and react by sending a message to the muscle to relax or contract in response.  When it comes to enhancing a stretch your goal is to get the muscle to relax as much as possible, thus you want to stimulate the sensor nerve with a 10 to 15 second held contraction (called and isometric contraction). 

Immediately following this contraction the muscle will reflexively respond by releasing and relaxing.  This reflex allows for an immediate gain in range of motion and extensibility.  Many physical therapists use a technique called the ‘contract/release method’ to rehab chronically tight muscles.  You can try it on your self with the help of a bath towel or stretch strap.  Lie down on your back and use the towel or strap (wrapped around your thigh) to pull your leg towards your chest.

Next press your leg away from your body into the towel, while holding the towel firmly in pace and forcing the back of the leg and hip to contract.  Hold that contraction for three deep breaths.  Release the pressing action and use the towel to pull your leg back towards your body into a deeper stretch position.  You should notice an immediate increase in range and flexibility. You can try to perform this same contract then release type stretching for various parts of your body.  Keep in mind that the contraction happens by moving and holding in the opposite direction of the stretch position. 

So for another example, if your target is your lower leg (calf muscle), stretch the muscle by wrapping a towel around the bottom of your forefoot and pulling your toes towards your shin; to contract, point your toe away from your shin while pressing into a towel, hold for 3 deep breaths, then repeat the stretch position. 

Here is a quick list of moves to stretch the major body parts:

• Chest- open arms outward and behind the body
• Upper back and neck – move head towards the opposite shoulder
• Front shoulder – open arm out or behind body 
• Rear shoulder: move arm across the chest
• Spine – round spine forward, side ways or rotate
• Buttocks – flex hip by moving the thigh forward towards torso or across the torso
• Front thigh – extend hip by moving the thigh back behind the body and bending the knee
• Rear thigh – hip flexes by moving forward towards torso and extending knee
• Low leg or calf – move forefoot towards shin

Remember to use the stretch/contract method, you need to move the body part in the opposite direction of the stretch and hold it in a static contraction for 3 deep breaths.

Try it ... to take your stretch routine to a new limit.  Stretching is a great treatment for joint pain and can help keep your joints on the move.  Be sure to take your liquid glucosamine and chondroitin supplement too for improved joint health and flexibility.

Part 2 to my previous blog post - Taking that first step

Our body was designed for movement.  Unfortunately modern science and technology have steadily repressed our natural desire to move by developing electronic forms of transportation, entertainment and work-aids.  When was the last time you took the stairs instead of a nearby elevator; or used a push mower rather than an electric one?  Well that brings me to a very important and overlooked mode of transportation (and exercise)... walking!    

Walking is easy and fun!
Walking is the number one fitness activity around the world.  Why? ... Because most people already know how to do it.  Also, it can be done almost anywhere and the only equipment you need is a good pair of fitness shoes. So why isn’t everybody doing it?  The biggest barrier is usually ‘you’!

It is up to ‘you’ to make your health a priority!  I have written many articles on proper walking technique   and ways to progress your walking program .  I have even addressed goal-setting strategies .  Yet, before ‘you’ can put any of these helpful articles into action, ‘you’ have to make and take the first big mental step...commit to get fit and prioritize your walk into your lifestyle.  I know this sounds easier than it is, so lets start with 10 commitment rules to help you make this vital step:

1. I will schedule my daily walk like any other important appointment and note it on my calendar.
2. I will start slowly and not worry about how long or hard I walk.
3. I will gradually increase my walking time or intensity by a slight amount each week.
4. I will get a friend or loved one to join me on my walks at least once a week.
5. I will read up on the benefits of walking and exercise in general.
6. I will walk before I __________________.                                                               
(fill in the blank with something that is not a high priority i.e. watch TV)
7. I will always keep a spare pair of walking shoes in my car.
8. I will walk to pay back unnecessary calorie binges (1 mile for every 200 calories).
9. I will keep a record of my walks so I can note my progress.  
10. I will reward myself appropriately for a week well done.

Stick to these rules and you will be on your way to a much more active and healthy lifestyle.  Also keep in mind the importance of providing your body with the appropriate nutritional supplements to keep your new program on track.

Happy Walking!

– to a more active and healthy lifestyle - Part 1


Often the first step is the hardest when it comes to embarking on a new fitness program.  In 2007, only about 31 percent of Americans age 18 or older reported regular leisure-time physical activity (http://www.americanheart.org/presenter.jhtml?identifier=742).
 
National data also indicate that even fewer older persons engage in regular physical activity (http://www.ahrq.gov/ppip/activity.htm). This leaves a huge percentage of our national population falling into the sedentary category resulting in a rise in both adult and childhood obesity.  It goes without saying that we need to find a way to motivate the masses to get moving!

I have friends tell me all the time that they don’t have the ‘time’ or ‘energy’ to get fit.  Yet, they will spend endless hours on the computer, watching television or chatting on the phone.  If only they would set aside 30 minutes for moderate cardio exercise, most days of the week.  This will allow them to meet the Surgeon General Activity Guidelines and reap numerous physiological and psychological benefits of exercise.  These benefits include a reduction in life threatening diseases (heart disease, cancer, and diabetes just to name a few). 

It also is a prime weapon in our battle with the bulge and secondary related conditions such as joint degeneration, high blood pressure and chronic fatigue.  It is no wonder that exercise can also reduce stress and depression and improves joint health...wouldn’t you feel a lot better just knowing you were doing something that good for your body? 

Don't wait any longer - start today!
 

Stay in shape and stay cool all summer...

Try an Air-conditioned gym
Believe it or not the workout room at your local gym is probably one of the coolest places in town during a hot summer day.  Most gyms accommodate the hot weather by pumping up the air-cooling system during the summer months.  Thus, even though you may feel like exercise is the last thing you want to do on a hot day, your gym may provide a welcome relief in the form of cool workout environments. 

Get in the pool!
If you want to take it outdoors try one of those Aqua workouts. There’s nothing like a hot summer day to try something new in the pool.  You can keep it simple and just do laps, or join a deep or shallow water group class.   You will want to swim for 20 plus minutes if you are trying to accomplish your cardio goal. 

Deep-water workouts are done with the aid of a floating device such as an aqua belt, ankle cuffs or a foam noodle.  You will need these devices to allow you to tread water in a vertical position.  Shallow water workouts don’t typically need this because you are standing on the bottom of the pool with the water somewhere around nipple height.  If you are on your own try this great shallow water combo:

1. Jump out into a squat position with your legs about shoulder width apart then spring back off the pool floor to a close leg position (kind of like a jumping jack).  At the same time as you jump-out, push your lower arms up bending the elbows (like a bicep curl) and then as you bring the legs back push the lower arms downward (keep the elbows to the side of your body as you do the arm move).  Repeat 20 times
2. Next stand on one leg as you swing the opposite leg forward and back.  Arms move together and apart in opposition to the leg move.  So when the leg moves front the arms go apart (moving back) and visa versa.  Remember to tighten up your core muscles as you do this.  Repeat 20 times and then switch sides.
3. Feel free to perform 2 to 3 sets of the entire routine.

The same routine can be performed in the deep water with the aid of a floatation device but the squat will be more of a swish than a spring.


Exercise outdoors early
If you doing any kind of exercise or other strenuous activity outdoors, try to do them early in the morning before it heats up.  Exercising in the morning can give you more energy all day long.  Plus, by getting it out of the way first thing in your day, you are less likely to forgo exercising because something else comes up.   
  
Either way don’t forget to stay properly hydrated and supplemented with a calcium and vitamin D combo for bone and joint health.

 

Don't let the hot weather keep you from working out!


Staying properly hydrated is always an important consideration when exercising vigorously, but can be critical during the hot summer months.  Water is the single largest component of the body.  It has a variety of functions that are essential to life:


• Transports of glucose to working muscles
• Carries away metabolic by-products
• Eliminates metabolic waste products
• Dissipates heat through the skin

Dehydration is more likely during and after prolonged exercise and can have serious consequences.  Exercising strenuously in hot environments can only accelerate the situation.  Dehydration may cause decreased performance, headaches and constant fatigue, as well as more serious consequences including muscle cramping, heat exhaustion and heat stroke.

Recommendations from ACSM’s Position Stand on Exercise and Fluid Replacement include the following:

• Drink about 500 ml (~17 oz) of fluid about 2 hours before exercise.
• During exercise, start drinking early and at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating. (Approximately 3 to 6 oz every 20 minutes)
• Fluids should be between 59 and 72 F and flavored to enhance palatability and promote fluid replacement.
• Sports drinks, with proper amounts of carbohydrates and electrolytes, are recommended for events longer than one hour (ACSM, 1996).
(Check out our all day energy supplement)

During hot and humid conditions, even more water may be required—drink up to 8 to 10 ounces every 20 minutes. After exercise, continue to drink.  After prolonged exercise, juice is preferable because of its higher levels of carbohydrates and electrolytes.

A quick way to do a self-check for signs of dehydration is to check the color and quantity of your urine (it should be clear and the color of light lemonade verses apple juice).  You can also weigh yourself before and after exercise. For every pound of weight lost, drink two cups of fluid.


Remember - you can add your liquid nutritional supplements such as vitamin D or glucosamine and chondroitin to your water either before or after your workout, if you haven't taken it already. 

Don’t let joint pain keep you from springing forward in life.

One great thing about spring is the weather.  Warmer weather can make life a lot easier on arthritic joints.  If you have arthritis (in particular the wear and tear related osteoarthritis) you will undoubtedly feel more like moving once your body and joint tissues have warmed up. 

So lets discuss a spring forward warm up plan that can reduce the twinges from your hinges during a workout. Your spring forward warm up for joint health includes
1) environmental, 2) temporal and 3) physical tips
  
1. Your joints will feel better when working out in warmer environments.  This can be accomplished by staying indoors or keeping the cooling system low, or by wearing workout gear that keeps your body well insulated (i.e. sweats and wraps).  You can also enhance your body temperature pre-activity by taking a hot shower or sitting in a Jacuzzi.

2. In terms of the best time to exercise, your joints will feel best around midday.  This will give your body a chance to naturally loosen up and warm up with your daily routine without feeling overtaxed by a full day of life tasks. 

3. Last but not least are some physical tips that can help prepare sensitive joints for various types of physical exercise. 
 
In terms of your cardio-vascular exercise, be sure to start off slowly with modest range of motion.  Gradually increase your movement range in both your upper body and lower body movements until you are working at near full range capacity.  This could take a good 10 to 15 minutes.  So for example, start your fitness walk with small steps and minimal arm swinging, as you warm up and loosen up try rolling the shoulders up, back and down while you walk.  Also add in some ball and heel walking.  By this I mean, walk on the balls of your fee for about 10 seconds followed by walking on your heels for 10 seconds.  Go back to a normal footfall and gently reach a bit further with each step.  Once you feel your overall body temperature has elevated (usually noted by a desire to take off your outer jacket) you can stop and hold a few hip and leg stretches, if those areas still feel restricted.  Keep those stretches light (8 to 10 seconds in length).  Then continue with your walk, using the best arm swing and leg stride that you can.  

Your muscle-conditioning workout should follow a similar warm up plan of action.  When performing strength training exercises always do the first set of any exercise with limited range and very light resistance.  Then for the second set you can gradually increase the range and/or resistance.  Keep in mind that strength training is important but so is joint sense.  Use resistance loads that you can safely handle for about 15 repetitions even if that means no resistance other than the weight of your body or body part. 

All stretches should start off light, never force or bounce. Once your muscles are warm they have better give therefore you get the best results from your stretches after you have completed more active exercises (i.e. walking or strength exercises).  These stretches should be held to a point of slight or mild discomfort for 10 to 30 seconds.

Progress slowly and always stay in the pain free range of motion.  If your joints are experiencing more pain or discomfort than typical two hours after a workout is over, you have probably worked too hard.  Back off a bit and don’t forget to take your joint healthy glucosamine and chondroitin supplements.     
 

Time for a bit of Arthritis Spring-Stretching.

The warmer weather creates a positive environment for many things, in particular joint mobility.  With that in mind it may be a great time for arthritis sufferers to re-evaluate their training program and get back on track with a few daily joint healthy exercises.  Daily stretching has been recommended in particular for those with compromised joints as a treatment for joint pain.  The Aerobic and Fitness Association of American lists flexibility as one of the first fitness components to be addressed when designing a functional fitness program for those with arthritic conditions  http://www.afaa.com .

The reason why is pretty simple.  If you can’t move with good range of motion it is pretty hard to do any exercise or daily activity with proper form and alignment.  Exercising with pore alignment is a major cause of joint stress and further joint damage, thus it is important to keep joints as mobile as possible, even when limitations exist.  Below are a few stretching guidelines to follow.
 

• Always increase your body core temperature prior to holding stretch position: performing a physical warm up including light cardio-vascular or rhythmic movement can do this.  A physical warm up can be enhanced by taking a hot shower or bath prior to your session, scheduling your session toward the later and/or warmer part of the day, performing your stretches in a warm environment and/or while wearing clothing that keeps the body well insulated.

•  Ease into your stretch positions: start at a point of very mild tension, take two or three deep breaths, then try to move into a deeper stretch position, increasing the stretching sensation to a higher degree of tension (or slight discomfort).

• Never stretch to the point of pain or high discomfort: your muscles will actually reject the stretch and try to protect themselves by tensing up.

• Breath fluidly throughout all your stretches: at least 5 deep breaths per stretch.

• Repeat each stretch 2 to 3 times over.

The following includes an upper and lower body stretch series that should be done at least once every day:

The Upper Body wall Stretch:

Stand facing a wall and gently position your hands a comfortable distance above your head. Work your arms up the wall, keep your abdominals tight and lean your torso towards the wall.  Next, turn around and place your backside to the wall with your arms in a ‘T’ position (elbows bent and upper arm parallel to the floor).  Try to press your head, spine and arms against the wall.  Hold both the front and back position for 3 to 5 deep breaths.

The Lower Body chair stretch: 

Start by standing behind a sturdy chair in a lunge position.  Gently work the back leg further away from the front leg until you feel a stretch down the hip, and then press the heel towards the floor until you feel a stretch in your lower leg/ calf muscle.  Follow this up by straightening the front leg and leaning forward with your torso until you feel a stretch down the back of the front leg (keep your spine straight as you lean forward).  Switch leg positions and repeat the series

In my next article I will give you some great ideas for following up your stretch session with bone and joint health strength routines... until next time keep taking your joint protective supplements with glucosamine and chondroitin and MSM. 

February is officially heart health month so what better time to talk about heart exercise...

Have you ever questioned how much is enough?  Or, what is the best way to reap the many touted benefits of this type of exercise? Or, what really is heart healthy exercise? 

Well, let’s start at the top. What is cardio or heart healthy exercise? 

Formerly know as aerobic exercise (the now passé term), cardio exercise is any exercise that creates a physical demand on your heart (muscle) and lungs (respiratory system).  In order for an exercise to do this it must meet certain criteria...

1.  Intense
First it must be intense enough to get your heart beating faster.  To elevate your heart rate you need to do something that creates a demand for more oxygen in the working muscles.  This is where the word aerobics came from.  Aerobics means ‘with oxygen’.   Since the heart is the pump responsible for delivering oxygenated blood to working muscles, it must beat faster (that beat is actually a heart contraction), to get more oxygen via the blood to the muscles that are performing the activity.  In conjunction with this increased rate of heart contractions your respiratory system picks up the pace, which is why you notice a deeper or faster breathing response during this cardio exercise. 

What kind of activity causes this increase in heart and breathing rate? Well, any activity that uses a lot of skeletal muscles such as your leg, hip, arm and shoulder muscles.  Examples would be walking, running, swimming, cycling, and stair climbing.

#2.  Continuous
This brings us to criteria #2; the activity needs to be continuous to have a health and/or fitness effect on the heart.  By continuous I mean at least 10 minutes without stopping, ideally progressing to 30 to 60 minutes.

#3.  Moderate or Vigorous
And last but not least it needs to be done at an intensity that you would describe as moderate or vigorous.     
 
So you may be asking yourself this question.  Why choose vigorous activity if moderate is an option?  If you choose to do your exercise at a moderate intensity, you will need to go a bit longer and/or more days per week to see heart healthy results. The department of Health and Human Services recommends you accumulate 150 to 200 minutes per week (approximately 30 minutes most days of the week).  Moderate activities include things like leisure walking, dancing, bicycling, roller-skating, or home activities like mowing he lawn and vacuuming.  You’re breathing rate will increase, but you can usually carry on light conversation without too much difficulty.

Vigorous activities up the intensity but allow you to cut down the amount of time it takes to develop equal and even greater performance related, fitness results.  Examples of vigorous activities include jogging, aerobic dance, jumping rope, swimming, circuit training and heavy manual labor.  You might describe this intensity as hard or very hard and you will experience a noticeable increase in your depth and rate of breathing... making it uncomfortable to speak in anything but short phrases.  The ACSM’s recommendation for performance related fitness improvement is to perform 20 to 60 minutes of this type of activity 3 to 5 days per week.
 
For more information on the U.S. department of Health and Human Services recommendations visit their website (www.hhs.gov).

Lose a pound, gain a pound, get in shape for summer, get out of shape during the holiday rush... life seems to be full of ups and downs when it comes to health and fitness, which is why the ‘New Year’ is known for making ‘New You’ resolutions.  Have you ever felt that the best New Years resolution is not to make another resolution?  Well, before you give up on a good idea lets look at what makes a fitness resolution really work and how to stick with it long enough to see lasting results.

Keeping Your New Year’s Resolution

A New Years resolution is nothing more than a calendar-based personal goal, which means you need to approach it with some classic goal setting strategies...  In summary that includes selecting a goal that is meaningful, measurable and manageable (see previous article on setting fitness goals).  Beyond this it comes down to a bit of self-psychology, most importantly the ‘law of self control’.  It is widely accepted by psychologists, that the more in control we are of our thoughts, attitudes and actions the better we feel about ourselves.  

This involves an ‘internal locus of control’, or sense that we are making the right decisions for ourselves based on our personal desires and beliefs.  Verses an ‘external locus of control’, where we feel as though someone else is controlling our lives and directing our life decisions (Rotter, J.B. (1954). Social learning and clinical psychology. New York: Prentice-Hall). 

Choose Realistic Goals

By choosing a fitness resolution that ‘you’ feel good about and ‘in control’ of, you are on the way to making a positive change in not only your body but also your way of thinking. Adherence to your fitness resolution will create and reinforce your feeling of power over your life.  This leads to positive self-esteem and better end results.  These feelings are the glue that can keep you motivated to reach any goal related to of a healthier, happier lifestyle.  Once you can internalize your New Years resolution by linking it to motivations that come from within (e.g. feeling good, being your best and finding pleasure in the process), you will never have to worry about breaking it again!   

Try a few of the following self-control tips when approaching this year's Fitness Resolution:

1. Meditate on it: take time to think about what you want everyday and see yourself having it.
2. Write it down: put your resolution in writing and leave reminder notes in places you will see on a regular basis (e.g. your refrigerator or computer desk).
3. Stay positive: attitude can make or break your plan so keep your thoughts positive and expect some backsliding (e.g. a vacation or food filled party).  See these slips as temporary detours and get right back on your positive path.

While you are at it don’t forget to take in plenty of liquid nutritional supplements such as glucosamine and chondroitin, liquid calcium and vitamin D for joint health and to keep your joints and bones happy while you work!  If you need a quick boost of energy, try the 2 oz energy supplement. 

Ok, so you are wondering how to stay in control of your waistline during the ho, ho, ho, holidays... or how to de-stress the hustle and bustle out of the season?

Well, I am sure you have heard it before, but let me state it again... exercise is directly related to weight management and stress reduction even during this most challenging time of year!  So I am making a list ... and hopefully you will be checking it twice... and lets all see if we can turn a little naughty into nice. 

Here are my Top Ten - Santa beltline and stress busters:

1. Avoid going on empty: fill up with healthy snacks before you go to a holiday party or feast (i.e. fresh vegetables, granola, extra water).
2. Count the amount – and pay it back: For every cookie or piece of holiday candy plan on walking or jogging an extra 10 minutes... If you know this is the barter before you eat the treat you may find yourself being a bit more selective.
3. Step it up: get a pedometer and find creative ways to add up more steps during your shopping excursions or on your work breaks... (i.e. take the stairs instead of the elevator; park further away from your destination).
4. When you’re stuck, suck it up...Breath: If you are stuck in traffic or long shopping lines, take a few deep breaths and focus on positive thoughts. Start from the bottom of your lungs and fill it upward to the top, then let it out in the opposite direction. Deep breathing can get you in a more calmed state of mind and even release some relaxing chemicals in your brain.
5. Make your own list: Start the day with a quick list of things you ‘need to’ or ‘hope to’ do by the end of that day. Check it off as you go and make sure you place some type of exercise in the ‘need to’ part of the list. By organizing your thoughts at the start of the day you will be more likely to complete them.
6. Give and ask for fit gifts: Think about what gifts might give a fitness program a nice lift (i.e. new shoes, clothes, a jump rope, exercise mat or nutritional supplement) ... make your gift list count.
7. Get some extra energy support... think about what you are eating and what supplements you are taking... there is no better time of year to boost your supplement intake with the energy supplements and vitamin D supplements offered by Wellesse.
8. Try something new: every day before New Year try to do one new exercise (i.e. a new yoga pose, type of crunch, class or walking route). By staying creative you will increase exercise adherence and may even find a few things you really like doing to carry over into your New Year program.
9. Have a good book or movie on hand to escape when the going gets too tough.
10. If all else fails, remember that it is not what you do between Christmas and New Years that counts as much as what you’ve done between New Years and Christmas... so enjoy a bit of naughtiness that week.

Speed Walking

Another great way to add a bit of spice to your walk program is with speed play.  Some times called interval or Fartlek training, it is the best way to rev up your walk and train towards faster race time. 

The difference between this type of training and your continuous walk training is that the intensity and speed of the exercise varies, to train both the aerobic (with oxygen) and anaerobic systems (without oxygen).  Simply put, the aerobic system is the system your body uses to perform continuous activities like walking, swimming and bike riding.  Your respiration and pulse rate increase, but you can handle it and keep going for 20 or more minutes.


The anaerobic system is used for high intensity activities like sprinting and jumping, that cause you to become winded and fatigued, forcing you to stop within a 30 to 90 seconds. 

By training both of these systems you will become more fit and able to walk at faster, harder paces.  The easiest way to implement this into your existing walk routine is to perform timed bouts of fast walking followed by slow, recovery walking.  This can be accomplished using the walking techniques described in the previous walking pace articles. 

Start with a warm up walk lasting between 10 and 15 minutes and then pick up your pace to a 30 to 60 second speed walk, followed by 1 to 3 minutes of leisurely paced, health walking.  Once you feel that you have adequately recovered you can go back to a moderate fitness paced walk.  Every time you do a 30 to 60 second speed pace, follow it up with a 1 to 2 minute recovery pace.   Start with two or three of these bouts equally disbursed within your walk, then add in another every few weeks as desired.

The ratio is the time difference between the fast, work pace and the slow, recovery pace.  Typically you begin with a 1 to 3 ratio.  That means the recovery pace is 3 times the length of the work pace.  For example:

30 seconds fast – 1.5 minutes slow (1 to 3 ratio)
or,  1 minute fast – 3 minutes slow  (1 to 3 ratio)

As you get in better condition for intervals you can reduce the ratio to 1 to 2

30 seconds fast – 1 minute slow (1 to 2 ratio)
Or, 1 minute fast – 2 minutes slow (1 to 2 ratio)

It can be a lot of fun trying different ratios. Soon you’ll be cruising down the road with greater speed and energy.  But don’t overdue it... interval training is quite intense so limit these types of training sessions to no more than a few times per week.

Many of the abilities and improvements you will be working on in this three part series go hand and hand because of the cross over between strength, power and speed... so feel free to use a variety of these suggested programs during your week, month and/or year...

Remember, walking is essential for joint health and for managing arthritis and managing osteoporosis.  Try these walking programs and you might walk in the next race!

Join a Walk it Prevention team!

Building a Better Walk Program

Who wouldn’t like to make the most out of every walking workout? As a continuation on my recent series on walking, in this post I would like to talk about the power walk. 

A simple way to increase your walking power and output is to increase the dynamics of your arm swing.  Create a fist with your thumbs resting on your knuckles and bend your elbows to right angles.  Pump your arms forward and back with your fist moving from sternum to hip in an alternating fashion.  As you pump your arms think about driving your elbows down and back right along side of your torso. Keep your arms moving in a straight line; don’t let them swing side to side or cross the body. To progress further try-adding resistance in the form of hand held weights, body vests, or walking poles.  All of these options will help you burn more calories while using them while also increasing your ability to perform a more powerful walk when you walk without them.  

Start off using the lightest increments of weight.  Restrict the time you spend using the added resistance.  Start with 5 or 10 minutes and then gradually build up to your regular workout time.  If you plan to increase your resistance, do so in small increments every 4 to 8 weeks. The maximum recommendation for hand held weights is 3 pounds and the maximum for weighted vest is 30 pounds.  Note: Controversy exists over the use of hand held weights due to the stress to the shoulder joint.  Please check with your doctor first. 

• Active arm swing output increase
  - Using arm swing = 10% increase (approximately .5 cal. per min.)   (Elbow bent to right angle, fist pumps from sternum to hip)

• Hand weights output increase (with active arm swing)
- 1 pound = 10% (approximately .5 cal. per min.)
- 2 pounds = 20% increase (approximately 1 cal. per min.)
- 3 pounds = 30% increase (approximately 1.5 cal. per min.)

• Weighted vest output increase
- 10 pounds = 10% increase (approximately .5 cal. per min.)
- 20 pounds = 20% increase (approximately 1 cal. per min.)
- 30 pounds = 30% increase (approximately 1.5 cal. per min.)
- Vest should not exceed 20% of ones total body weight (i.e. 130 pound person should go no higher than 25 lbs.)

• Walking poles:
- Using poles = 20+% increase (approximately 1.5 kcal per min.)

As you know, walking is good for increasing energy levels, managing arthritis and joint health.  Increasing or alternating your walking workout is a way to get the most out of your workout.

*Keep in mind that good posture, controlled arm swing and proper overall walking form (see article on walking form) must be maintained during the use of any added resistance device. If the use of added resistance causes, neck, shoulder pain or low back pain discontinue immediately.

• Maintain good posture.
• Flex the elbows to approximately 90 degrees. Let them swing forward and back without crossing the center of the body or swinging higher than the top of the sternum. Keep elbows close to sides.
• Speed up the arm swing to speed up the leg action
• The hips will rotate slightly in a natural motion.
• Land on the heel of the foot with the forefoot raised.
• Roll from the heel to the ball of the foot.
• Forcefully push off the forefoot.
• Lean slightly forward from the ankles, not the waist.

To help keep your joints flexible and strong, make sure to take glucosamine and chondroitin supplements each day.  You will notice the difference as you increase your walking intensity.  Try alternating one day of health walking with one day of fitness walking until you build up your stamina.