News/Blog

Summer Safety

As the sun begins to stay out later and we shift our gears to summer, there are going to be more opportunities to get outside and enjoy the weather. The increase in outdoor activities, however, does bring with it an increase in sun exposure. The risk of sunburn, dehydration, and heat stroke become real dangers as we move our lives out of our homes and into the heat, and it’s important to be prepared for and aware of the warning signs. 

We would like to remind our readers of some of the symptoms to watch out for, as well as talk about dehydration.

Symptoms of Heat Exhaustion:

  • Heavy Sweating
  • Paleness
  • Muscle Cramps
  • Tiredness
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Fainting
  • Cool, moist skin
  • Fast and weak pulse rate
  • Fast and shallow breathing

Heat exhaustion can happen after extended exposure to high heat, and, if untreated, can lead to heat stroke, which can have very serious complications. Heat stroke occurs when the body loses its ability to cool itself and requires emergency attention.

Symptoms of Heat Stroke:

  • An extremely high body temperature (above 103 Fahrenheit)
  • Red, hot, and dry skin (no sweating)
  • Rapid, strong pulse
  • Throbbing Headache
  • Dizziness
  • Nausea

Another condition that goes hand-in-hand with heat exhaustion is dehydration. Like both heat stroke and heat exhaustion, this is a condition that can be particularly dangerous for small children and the elderly. Some of the symptoms are the same, as well as methods of prevention. By keeping yourself hydrated when out and about in the heat, you’ll be one step closer to avoiding dehydration. It’s a good idea, however, to know what to look for, even if you feel prepared.

Symptoms of Dehydration:

  • Dry, sticky mouth
  • Sleepiness or tiredness
  • Thirst
  • Decreased urine output
  • Few or no tears when crying
  • Dry skin
  • Headache
  • Constipation
  • Dizziness or lightheadedness

While all of these heat-related conditions are dangerous, there are many ways to protect yourself and still have fun. To avoid a potentially fatal situation, make sure you follow these tips:

Tips to Avoiding Heat-related Illnesses:

  • Stay hydrated (be sure to pack water and limit alcohol and caffeine)
  • Limit physical activity
  • Take a cool shower or bath
  • Take breaks at locations with air conditioning
  • Limit exposure to the sun
  • Wear hats and bring an umbrella to create some personal shade

Remember:

If you or someone you are with is displaying symptoms of heat exhaustion or dehydration, it’s time to get indoors to cool off and drink some fluids. If symptoms of heat stroke are apparent, it’s time for the emergency room.

With a little preparation and some heightened awareness, you’ll be able to enjoyably and safely experience all the outdoor fun this summer.

Sources: http://www.mayoclinic.org/diseases-conditions/dehydration/basics/symptoms/con-20030056

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Learn About Burn Prevention

There are many things to love about summer, from  activities like camping and cooking out, to hanging out with family in the great outdoors. But it also exposes us to a wide variety of potential burns that we can take lightly if we’re not careful.

Here are some of summer’s burn hazards, and preventative measures that can keep your risk of injury low.

Summer Sun

Enjoying the sunshine is just part of any typical summer day. Over-exposure to sun is a serious issue, however, especially when you consider its potential short- and long-term effects.

Sunburn

When the amount of exposure to the sun exceeds the ability of the body’s pigment (melanin) to protect the skin, sunburn occurs. The sun’s ultraviolet rays can cause serious damage to the skin. You can even get sunburned on a cloudy day, because the majority of ultraviolet rays can pass through light clouds and haze. To avoid sunburn, select shaded areas – whenever possible – for outdoor activities, and wear protective clothing such as wide-brimmed hats and long-sleeved shirts. 

When it comes to sunscreen, use products that have a Sun Protection Factor (SPF) of at least 15, and have both UVA and UVB protection.

Eyecare

It’s equally important to protect your eyes from the harmful effects of over-exposure to UV rays. Sun damage can lead to serious eye problems later in life. Protect your eyes with UV-blocking sunglasses and wear hats with wide brims. Wraparound sunglasses provide further protection by keeping light from entering the corners of your eyes.

Infants and the sun

Infants and young children are at a greater risk of suffering sunburn because their skin is thinner than adults. Babies less than one year old should be kept out of direct sunlight, and should always be dressed in protective clothing such as long pants, long-sleeved shirts, and wide-brim hats. 

Camping Safety

For many of us, summer means camping out with family and friends. But it can place you at a greater risk for burns if you’re not careful. Keep the following camping safety tips in mind:

  • Choose a tent made of flame-retardant fabric.
  • Build your campfire downwind and at a good distance from your tent.
  • Always have an extinguisher tool, such as a shovel, bucket of water, or fire extinguisher, on hand.
  • Never use heat-producing appliances (such as cooking appliances or heater) inside your tent.
  • Never add a flammable liquid to a fire or hot coals.
  • Always have adult supervision of children around the fire.
  • Never leave a fire unattended.

Fireworks

Enjoying brightly-colored fireworks is part of summer’s fun. They can also be dangerous – approximately 10,000 people suffer fireworks injuries every year, with nearly half of those injuries suffered by adolescent and children under 14-years old. Burns are often the result of improper use of fireworks and sparklers. Here are precautions you can take to prevent injuries:

  • Only adults should handle fireworks. While sparklers and other backyard fireworks might seem harmless, small children should never be allowed to handle them.
  • Never try to re-light fireworks that don’t work. Soak them with water instead. Always have a bucket of water or fire extinguisher handy.
  • Be sure to light fireworks out of range of spectators.
  • Light fireworks on smooth, flat surfaces away from houses and flammable material.
  • Never place your body or face over fireworks.

Barbecue Grills

Whether you’re using a gas or charcoal grill, cooking out increases your risk of fire and potential burns. Gas grills have been linked to over 7,000 fires per year, but charcoal grills have potential fire risks, as well.

Propane grills

The ease of cooking with a propane grill makes it a very popular form of barbecuing. Propane is a flammable gas and should be handled accordingly, however. Propane grilling accidents tend to happen when the grill is left unattended, or just after the gas cylinder has been refilled and reattached. Be sure to check all of grill’s connections for leaks by spraying soapy water on them. If bubbles arise, then there’s a leak and you should turn off the tank valve and tighten connections. Also, never start a gas grill with the lid closed, as gas can accumulate inside when not in use.

Charcoal Grills

When using a charcoal grill, never use gasoline as a starter fluid. When using regular starter fluid, let the fluid set for a minute before lighting the coals as this allows the heavy concentration of vapors to disperse. And always place the container of fluid far away from the coals before starting before starting the fire.

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What Aphasia Looks Like, and What to do About it

Last week we learned about a patient who had Aphasia, and what it was like for him and his family. Each patient is different when it comes to rehabilitation, but every patient can benefit from a family member that is aware of their condition. Aphasia Awareness Month is the perfect time to learn more about this condition. When a patient experiences damage to the parts of the brain where language occurs, we call this “aphasia.” Aphasia can cause a person to lose their abilities to process language, be it in expression or comprehension.  Most often, the left side of the brain is the one responsible for aphasia and causes the affected person to encounter difficulties with speech and comprehension.

Many of our aphasia patients are stroke survivors. Although things like brain tumors and traumatic brain injury can also be responsible, stroke is most-often the culprit for the language struggles that we help our patients work through.

Common symptoms of aphasia:

Patients with aphasia often display issues with both comprehension and expression.

When most of the problems lie in the comprehension or reception of language, this is often classified as “Wernicke’s Aphasia.” While a sufferer can sometimes pick up on the melody or cadence of a sentence (determining if it’s a command or question, for example), they might have problems understanding the specific words that are being said. Since a person’s vocabulary is housed in the left side of the brain, understanding of words can sometimes be affected, as well as the concept of stringing words together to form a full thought.

When the issues mostly lie in the survivor’s ability to express themselves, it usually falls under the category of “Broca’s Aphasia.” In this case, the symptoms are more outwardly visible, as the patient struggles greatly with speech and the construction of sentences. Aphasia, in this case, can present itself in a variety of ways. Sometimes a patient will create something that sounds like a sentence, but is comprised of gibberish-like words. Other times, they might be able to get out enough words to get an idea across, but leave out small connecting words like “the” or “and.” When all areas of language are hindered, it is referred to as “global aphasia.”

Support

The range of symptoms that can occur during aphasia is wide and varied, but the factor that stays constant is a need of support. Through the support of family members, friends, and rehabilitative therapists, a person suffering from aphasia has a better chance of getting back on the road to understanding and function.

What can you do?

The word “aphasia” can be intimidating. While it is definitely a serious condition, it is one that can be worked with and, to some degrees, overcome.

Recognize… that aphasia has not affected the patient’s intelligence. It has altered their ability to communicate and understand language, but their personality, memories, and knowledge remains. Remembering that the same person you’ve always known resides behind this communication disorder can be grounding and encouraging.

Take the time… to learn your suffering family member’s struggles and specific communicative needs. After a period of routine, you’ll be able to discern how to understand and communicate with your loved one, bringing a sense of comfort and progress to the both of you.

Create… an environment that is conducive to focus and treatment. When a person has difficulty understanding the simplest of words, even the simplest of distractions can be a deterrent to progress. Eliminate extra sounds and excessive visual stimulations, so that your loved one can focus on the task at hand. Simplifying your questions to yes/no and slowing down your rate of speech can encourage success.

Explore… different methods of therapy. Sometimes drawing, writing, and even the encouragement of socialization can stimulate progress in a stroke survivor’s language. It is important to keep communication with your loved one’s therapist open so that you can learn about techniques that may be specifically helpful to your situation.

We understand that recovery is a process that can take its toll on not only the patient but their support systems as well. To alleviate some of the pressure, we encourage you to seek help from rehabilitative professionals, Speech-language pathologists being an ideal option, to make this process as successful as possible.

 

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Aphasia Awareness Month

June is National Aphasia Awareness Month, and, because aphasia is something the team here at Laredo Specialty Hospital encounters frequently, we feel very strongly about spreading awareness of this condition.

Aphasia is a neurological condition that is acquired. This means that something, often a stroke, inflicts damage to the brain and causes normal functions to be interrupted or altered. In the case of aphasia, the damage occurs in the parts of the brain that are responsible for language. A patient suffering from aphasia will often have a difficult time reading and writing. Understanding and communicating with others can also be affected, and presents some very frustrating circumstances for both the patient and the caregiver. One thing to note is that while communication is affected, the intelligence and coherence of the patient is not necessarily altered. The American Psychological Association phrases it well:

“However, it is important to make a distinction between language and intelligence. Aphasia does not affect the intelligence of the person with the disorder, but they cannot use language to communicate what they know.”

This is a fundamental piece of information that we understand and want the rest of the world to understand as well. We’ve had the opportunity to speak with Lisa Driver, the wife of a former Ernest Health patient, about their experience with aphasia rehabilitation at our facility, and it’s clear that she was well aware of this fact, too:

“He was still my Glen; he was still in there.  I knew he wasn’t gone, but he couldn’t get across the things he wanted to say.  I can’t imagine not being able to get people to understand what you’re trying (to say).”

Lisa was fully aware of the disconnect between Glen’s thoughts and his ability to communicate them. When discussing his frustration in therapy, she explained,

“He hated using the communication board, spelling things out, or using pictures. He wanted just to talk. The pictures were not what he wanted. He could not find the performed sentence or picture that matched what he had in his head.”

We use our interdisciplinary approach to care to provide a comprehensive experience that is efficient and complete. By assigning a team of specialists in different rehabilitation disciplines, we can ensure that a patient’s stay is quick and efficient, but also thoroughly attended to, so that no stones are left unturned.

Because of the frustrating disconnect between intention and actual communication, we know how important it is to be compassionate. The team here recognizes its responsibility to both the emotional and physical care of our patients.

When asked about their experiences over the four-month stay that the Drivers had with us, Lisa replied,

“The environment from day one… the administrative staff, nurses, therapists, cafeteria people, dieticians, housekeeping. They would not just come in and take out trash and mop.  They would visit with us, ask how he was doing, share about things in his life. We were there four months.  We would get excited when we would have a nurse rotate back to us.”

Aphasia is a frustrating and devastating condition that we see on a regular basis, and we feel that it deserves as much awareness as it can get. For more information, resources, and support for aphasia patients and their families, please visit the National Aphasia Association’s website.

If you or someone you know is struggling with aphasia, or if you’re simply exploring your options, please contact us. We can promise expertise, empathy, and compassion that can be heard in the testimonials of those who have worked with us previously.

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Diabetes in Men

There’s no better time than Men’s Health Month to discuss an issue that is unfortunately on the rise for men – diabetes. In fact, one of the biggest jumps in type 2 diabetes was among men, and the risk for diabetes usually increases with age. But a lack of understanding and education about the disease is a significant barrier when it comes to good health.

What is diabetes?

When you have diabetes, your body can’t properly control blood glucose. Food is normally broken down into glucose, a form of sugar, which is then released into the blood. Insulin, a hormone produced by the pancreas, stimulates cells to use glucose for energy. In type 1 diabetes, the immune system mistakenly attacks cells in the pancreas that produce insulin. Type 2 diabetes occurs when tissues in the body become resistant to the effects of insulin. Eventually, blood sugar levels begin to climb.

The Dangers of Diabetes

High glucose levels in the blood cause nerve damage, as well as damage to blood vessels. In turn, this damage can lead to heart and kidney disease, stroke, gum infections, blindness, as well as issues like erectile dysfunction and sleep apnea. Moreover, the death rate from heart disease is much higher for men who have diabetes, while amputation rates due to diabetes-related issues are higher for men than women.

Who is at risk?

As mentioned, the risk factor for type 2 diabetes usually increases with age, and it’s advised that testing for this disease should begin at age 45 – even in the absence of risk factors. Those risk factors include:

  • Leading a sedentary lifestyle with little activity. Studies show that overweight people improve their blood sugar control when they become active.
  • Being overweight or obese.
  • Having a diet that is high in refined carbohydrates and sugar and low in fiber and whole grains.
  • Having a history of type 2 diabetes in your immediate family, such as a mother, father, sister or brother.
  • Those with an increased risk of type 2 diabetes also includes African-Americans, Hispanics, American Indians, Native Alaskans, Asian Americans and Pacific Islanders.
  • Aging – because the body becomes less tolerant of sugars as you get older.
  • People who have metabolic syndrome, which is a group of problems related to cholesterol.

What’s scary is that an estimated 7 million people in the United States don’t know that they have diabetes. Meanwhile, millions of people have elevated blood sugars that aren’t yet high enough to be diagnosed as diabetes, but are considered to have prediabetes and are at greater risk for diabetes in the future. However, doctors can easily check for diabetes through blood tests that measure blood sugar levels.

Symptoms of Diabetes

  • Any of the following are symptoms of diabetes, and you should get tested for the disease if you’re experiencing them:
  • An increased thirst
  • Fatigue
  • Increased hunger
  • Frequent urination, particularly at night
  • Blurred vision
  • Sores that won’t heal
  • Unexplained weight loss

Preventing Diabetes

Diabetes clearly is a disease with serious health implications, but the good news is that the vast majority of cases of type 2 diabetes could be prevented or significantly delayed through a combination of exercise and healthy eating. According to the National Institute of Diabetes and Digestive and Kidney Diseases, losing a modest amount of weight (10 to 15 pounds) can help prevent or delay type 2 diabetes if you have prediabetes. Cells in the muscles, liver, and fat tissue become resistant to insulin when you’re carrying excess weight. It’s recommended that you build up to 30 minutes of activity a day, five days a week.

Experts also say that a healthy diet that emphasizes whole grains, fruits, and vegetables – with small amounts of sugar and carbohydrates – can prevent or delay the onset of type 2 diabetes.

Treating Diabetes

In many cases, lifestyle changes like the ones listed above can keep diabetes under control. Many people, however, need to take oral medications that lower blood sugar levels. When those aren’t effective, insulin injections (or insulin that’s inhaled) may be necessary, sometimes in conjunction with oral medication. Diabetes treatment has improved over the years, but controlling it still remains a challenge.

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Laredo Specialty Hospital celebró 10 años de existencia

Laredo Specialty Hospital celebró 10 años de servicio a la comunidad el martes 17 de mayo.
Por tal motivo, realizaron una fiesta para celebrar con los empleados y comunidad en general.
Pollo asado, cabrito, fajita, costillitas, frijoles y música, fueron parte de lo disfrutado esa tarde.
Mario Rodriguez, director de operaciones de área para LSH, dijo sentirse honrado de poder servir a la comunidad.

Rodríguez agradeció a los médicos y empleados por su arduo trabajo.

También agradeció a los pacientes por permitir al hospital atenderlos.

Rodríguez dijo que cuando el oficial fue establecido, abrió con tres pacientes.

Actualmente, cuentan con 60 camas para servir a la comunidad.

Cuarenta camas están ubicadas en Laredo Specialty Hospital y 20 en Laredo Rehabilitation Hospital.

Laredo Specialty Hospital ofrece servicios de cuidado intensivo a largo plazo para pacientes recuperándose de una enfermedad grave o lesiones. Tales condiciones incluyen traumatismo, enfermedades infeciossas, sanar de heridas, llagas, enfermedades cardiovasculares, uso de ventiladores y falla respiratoria. Laredo Specialty Hospital también ofrece cuidado por parte de enfermeras, terapias físicas, ocupacionales y del habla, cuidado respiratorio, control del dolor, uso de ventilador y atención a heridas. El hospital ofrece cuartos privados para los pacientes, una unidad de cuidados intensivos con seis camas y un área de terapia con un gimnasio de 5.200 pies cuadrados.

10th_anniversarypics

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How Men Handle Stress

Everyone deals with some stress, and we can sometimes shrug it off as just being part of day-to-day living. But dealing with too much stress has become a serious issue for a lot of men, who can experience several serious health issues as a result. Here’s a look at the dangers of stress, but also healthy ways to deal with it.

Stress and its Dangers

Stress is hardly a modern phenomenon; our ancient ancestors found it helpful for prompting fight-or-flight responses that came in handy when dealing with the physical dangers of their day. While that sort of response isn’t usually necessary in today’s world, it’s still an instinctual part of us, releasing hormones that trigger an increased heart rate and breathing, constricted blood vessels, and the tightening of muscles. And that’s what stress is all about, which in turn is linked to:

  • Heart disease
  • High blood pressure
  • Cancer
  • Diabetes
  • Migraines
  • A weakened immune system
  • And a variety of other issues, such as insomnia, depression, and fatigue. 

How to Deal With Stress

The good news is that there are plenty of ways to deal with the natural responses of stress. Your mental outlook is part of it, but so are things you can do physically that will help relieve stress and prevent it from becoming a hazard to your health.

1. Exercise

There’s not much that exercise won’t cure, and that certainly applies to stress. Exercise releases endorphins into the body that can give you a sense of ease and contentment, plus it removes you from the place/situation of stress and worry. Moreover, studies have shown that people who exercise regularly are less likely to develop an anxiety disorder within the next five years. And that’s not to mention the positive effects exercise has on your physical health.

2. Accept What You Can’t Change

Some things, like bad weather, can cause stress, but they’re things that you have no control over. Accept the things you can’t change but look for ways to make the best of your circumstances. Spend a rainy day reading, or go outside and play in the snow like you did as a kid.

3. First Things First

Determine your most important tasks of the day and tackle those first. Those are usually the things that cause the most stress, and saving them for later, when you may not be as physically or mentally sharp as you were earlier in the day, can create undue stress. 

4. Laugh

When you continually treat stress with the over-serious attitude, chances are you’re only going to make it worse. It’s OK to laugh it off instead of getting defensive. You’ll ease anxiety and potentially defuse the situation.

5. Avoid Stressful Situations

Recent studies show that men’s stress levels rise significantly in situations such as traffic jams. If possible, figure out different routes, or time your driving to avoid rush hour. Similarly, shop at times when stores are less crowded and spend less time with people who aggravate you.

6. Schedule Wisely

Stress is usually a consequence when you over-schedule yourself or have a hard time saying no. Only take on what you can handle, and always give yourself time to finish the things you’ve promised to get done.

7. Deal With Stress Directly

A sure way to build stress is to do nothing about it. Deal directly, and quickly, with the cause of your tension. If you’re having problems at work, talk to your boss about possible solutions. If you have a noisy neighbor, talk to them rather than simmering in your stress.

8. Meditate

Meditation is beneficial in so many ways, not the least of which is the positive affect it has on dealing with stress. Try to spend 15 to 20 minutes a day in contemplation to help clear your mind. Yoga, tai chi, and contemplative prayer are other great ways to cut the tension.

9. Savor Victories

Do something nice for yourself if you finish a major project or meet a personal goal. No matter what you choose, it’s important to celebrate before moving on to the next big task.

10. Be Positive

Having a negative outlook can turn minor annoyances into major ones. Try to always look at the sunny side of things instead.

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Advantages of Adding Walking to Your Routine

With the temperatures beginning to rise slowly, and the sun showing its face for longer each day, there couldn’t be a better time to start a new exercise plan.

This doesn’t mean that you have to begin a rigorous weight-lifting regimen or start training for a marathon; it simply means that you’ve got more opportunities to get your body moving and breathe in some revitalizing fresh air.

One of the best ways to get active without causing too much stress or taking a large chunk of time out of your day is to go for a walk. The benefits of walking extend far beyond weight loss, and can contribute to significantly raising your quality of life.

Lift your mood.

Going for a walk, especially outside, is a great way to boost your spirits. Once you step out your front door, you’re improving your quality of life… even before you start your walk. The energizing effects of clean, fresh air coupled with the Vitamin D boost that comes from being out in the sunlight have been known to have revitalizing results.

Endorphins, the pain-blocking hormones that can sometimes produce a euphoric effect, are also released during exercise, making walking a low-impact way to experience those “feel good” chemicals.

Burn calories.

If weight loss is your goal, walking (in addition to healthy diet changes) is a fantastic way to burn calories and work toward the recommended 150 minutes of moderate exercise per week. The amount of calories you burn will depend on your weight and speed, but the general rule of thumb states that a 160-pound adult is likely to burn 100 calories per mile.

Improve your overall health.

When it comes to exercise, there are, of course, more strenuous options than others. Fitness classes, jogging, and weightlifting, while different, all have at least one important thing in common: the benefit of movement.

When you get your body moving on a regular basis, you get to enjoy the benefits of better circulation, strengthened bones, and improved balance and coordination. This movement also supports the prevention and management of certain diseases like heart disease, type 2 diabetes, and high blood pressure.

Socialize while you exercise.

Because walking is an exercise that can be done at your own pace, it has the potential to be a fun social activity as well as a way to improve your health. Try getting a group of friends together a few times a week for walking; you’ll be able to catch up with each other and get your body moving, all at the same time. An additional benefit to walking with other people is the accountability factor: there’s a better chance that you’ll stick to your exercise plan if you have others depending on you. Boosting your energy levels, mood, and social life? That’s definitely an exercise win/win.

As always…

Walking is typically a very low-impact exercise option for those who are just beginning in the world of exercise or who have physical restrictions that keep them from other activities. This doesn’t mean, however, that a walking regimen is right for everyone. If you have concerns or questions about the way a walking plan can benefit or affect your life, please talk to your doctor. Together, you’ll be able to come up with a plan that gets you moving and directs you toward better health.

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Which Workout Routine Works for You?

We all understand the importance of exercise for our health: physically, mentally, and emotionally. But, it can be easy to put off an exercise routine or to get into a rut. The changing of the seasons is a great time to incorporate new activities into your exercise regimen and try some exercises that you might not have considered.

With any start or change into an exercise regimen, it’s important to consult with your physician to make sure the changes you make will help and not hurt you. Below, we share some activities to help change up your workout routine, as well as some things to keep in mind to stay safe!

YARD WORK/GARDENING:

The growing grass and weeds of the season can be an excellent opportunity to get some extra exercise. The action of mowing not only provides an excellent cardio workout, but it also helps to build up muscles in the arms that might not normally get as much attention. Taking time to take the weeds out of your yard can be satisfying, relaxing, and be a great source of exercise to your core and arms.

Things to keep in mind: Make sure you’re mowing safely. Take breaks often, and make sure you stay hydrated. Mowing or weeding your yard can strain your back, making it a priority to listen to your body while doing this our back safe and allow you to still get a good workout. Make sure that you keep your body square as you reach for the weeds, and never reach behind to pull weeds. This will also help to protect your back and spine from injury.

WALKING/RUNNING:

If you have not tried walking or running, you’re in for a treat. It’s a great opportunity to burn some calories and enjoy being outside in the fresh air. Walking and running are also great ways to keep your back and spine healthy and strong, especially for those that have a job that requires you to sit throughout the day. To help give your calorie burn an extra boost, try running or walking in intervals: start at a comfortable speed for a minute or two, and then go faster for 30 seconds to a minute.

Things to keep in mind: Proper shoes will help protect your feet and spine, so choose to invest in a good pair. Practice proper running form to keep your body healthy as you exercise: keep your back and head straight, and keep your arms loose at a 90-degree angle. Don’t “pound” the pavement, but let your feet hit in the middle and then roll to the toes. You can also protect your knees by sticking to a pace that is within your range and gradually working up to faster speeds.

YOGA:

Yoga is one of our favorite exercise routines to help rehabilitate the body after a week of strengthening and cardio workouts. Yoga not only promotes stretching, strengthening, and flexibility, it also improves balance and coordination and helps to release any stress or tension. You will be surprised to see the results you gain from just one class/session a week.

Things to keep in mind: While yoga tends to be rehabilitative in nature, be careful not to overdo it. If you can’t complete a position correctly, consider using a yoga block to help you until you’re ready.

CYCLING:

Indoor and outdoor cycling has gained momentum as a fun way to get a heart-pumping workout. It also helps to take some pressure off the knees, which can be a downside to running. After one spin class, you’ll be surprised to see how many calories you have burned.

Things to keep in mind: As with walking and running, it’s important not to overdo it too soon. Part of what makes cycling such a great workout is that it boosts your heart rate very quickly. Work int a more rapid pace gradually, giving your body time to adjust. You also want to practice proper form: avoid “hunching” your shoulders as you hold the handlebars. It can put unwanted pressure on the neck and back.

KETTLEBELLS:

Kettlebells are another workout that has begun to gain popularity. One reason so many people like working with kettlebells is their diversity of use and exercises, and that they provide both a cardio and strength workout.

Things to keep in mind: As with any strength routine, it’s important to practice proper form. Make sure your feet are square, shoulder-width apart. Keep your head, neck, and back in line to avoid any problems. Stay within your weight limit and gradually work up to the heavier kettlebells.

The value of changing up your workouts is that it not only gets you out of rut but also helps your body exercise and stretch different muscles that you haven’t been working. As you try new and different classes and exercises, you’re likely to find something new that you love and enjoy.

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Making a Fitness Plan for You

Whether you’re beginning a therapy routine or revamping your New Year’s Resolution, the truth is the same across the board: exercise is beneficial. Exercise is good for your heart, your lungs, your muscles, and your mind. It contributes to better lifelong health and self-esteem. It’s simply a good idea all around, as long as you approach it the right way.

Exercise covers a broad landscape of options. From jogging or weight lifting to swimming or walking, there are many opportunities to find both what you love and what you should avoid.

FOCUS ON YOU.

The world of exercise and fitness can be full of expectations and deceptive successes. An exercise plan or nutritional change may have worked wonders for a celebrity or family member, but that doesn’t mean it’ll do the same for you. It’s important to isolate your needs and preferences and create an exercise plan that will complement your lifestyle.

TALK TO YOUR DOCTOR.

Talking to your doctor before you start a new exercise plan is always a good idea. This can help prevent negative outcomes and help you achieve more satisfying results. Not only can a doctor tell you what to avoid to prevent injury, but they can also offer exercise suggestions based on your height and weight. This expertise will assist you in being as successful as possible in your endeavors.

WHAT DO YOU LIKE TO DO?

Exercise doesn’t have to be drudgery. The exercise options available nowadays are practically endless. If you enjoy working out in solitude, walking or jogging can provide some much-needed alone time. If dancing is a favorite activity, try a dance-based workout like Zumba or Jazzercise. Many gyms offer a variety of weight-lifting options, and water-based activities like swimming or water aerobics provide a low-impact workout for people with weak knees or other limiting conditions.

If you can’t afford the gym, or simply aren’t interested in going to one, purchasing a workout DVD or streaming exercise videos online can provide you instruction within the comfort of your home.

SET REALISTIC GOALS.

Be kind to yourself. Remember the fact that any exercise is usually better than no exercise, and that you’re probably not going to be able to run 10 miles right off the bat. Setting impossible goals or unrealistic expectations often leads to failure. Finding a fitness partner or family member who can help motivate you can be extremely helpful, especially in times of discouragement.

Talking to your doctor is a good way to get a realistic view of what you can accomplish based on your current physical ability.

NOURISH YOUR BODY.

If a healthy lifestyle is your goal, then an exercise plan must be paired with a healthy diet. Filling your body full of sugar and saturated fats will counteract the progress you’re making and can produce discouraging results. This, however, does not mean that you need to deprive yourself. Simply eating more fruits and vegetables while cutting down on rich and sugary foods will not only help you to feel better but will also provide your body with the necessary nutrients that it needs to carry out your exercise plan.

Proper nutrition during exercise is another great reason to talk with your doctor before you begin, as he or she will be able to counsel you on a diet that is right for you.

If you’ve come to the decision to adjust to a more healthy lifestyle, you’re already on the right path. Remember to drink plenty of water, be aware of your abilities and limits, and ask for help if you’re unsure of the right course of action.

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