Arthritis is one of the more common conditions, especially as people age. According to the CDC, as many as 50 million adults in the U.S., or 1 in 5, have been diagnosed with arthritis, and the numbers are expected to grow as our population ages. While there are many types of arthritis, the most prevalent is osteoarthritis, caused by the wearing away of cartilage in joints, especially the knees and hips.
Arthritis can be extremely painful and often debilitating. According to David P. Thompson, a physical therapist at Allegheny Chesapeake Physical Therapy (a Physiquality member in Pennsylvania), “Patients with arthritis frequently report a variety of symptoms, including pain, stiffness, swelling, warmth in the joint, aching, joint deformity, difficulty with bearing weight, trouble with walking, and general loss of function.” Read More
Running a marathon has become a common goal for even casual runners. Aside from giving runners a goal to work toward (and giving them a reason to continually train), it has become a sign of a Serious Runner, one who can complete the challenge of such a long-distance race. And while some people think training isn’t that important, most trainers agree that it takes months of steady preparation to ready your body for such a rigorous run.
“As soon as you sign up for your first marathon, your running transforms to actual training,” says Heidi Beasley, a physical therapist at Accelerated Rehab (a Physiquality member in Gilbert, Arizona). If you are new to the sport, she suggests, plan at least six months to complete your training; consistent runners should train for at least 10 weeks for a half marathon and 12-24 weeks for a full marathon. And any runner should check with her physician before engaging in training. Read More
We all know the health benefits of exercise: It makes you feel better. It helps you live longer. It reduces your risk of diseases like diabetes, Alzheimer’s and even the common cold. It stimulates your brain. It maintains your weight and strengthens your heart, lowers blood pressure and improves muscle tone. It lifts your mood, leading some doctors to even prescribe it for depression.
But many people are daunted by the goal set by the American Heart Association of 150 minutes of moderate exercise per week. So how can you fit in enough exercise to reach that goal?
Kim Gladfelter, a physical therapist and owner of PhysioFit Physical Therapy (a Physiquality network clinic in California), says, “Exercising three to five times a week is enough to make a positive difference in your health.” If it’s difficult to begin an exercise program, she notes, start with shorter amounts of activity. “Even 10 to 15 minutes a day can improve your mood and reduce depression,” she points out. Read More
As we get deeper into the summer and the July 4 holiday approaches, many of us are packing up the car or boarding a plane for a summer getaway. If you’d like to get to your destination without a sore back or stiff muscles, try these simple tips to improve how you feel upon arrival.
1. Try not to overpack.
When selecting what you’re taking, remember that the more you put into your bag, the more you’ll have to lift — in and out of the car, into an overhead compartment, etc. A heavy bag can quickly lead to a strained muscle. It’s better to take a couple of smaller bags than one overly heavy bag. And if you’re going on an extended trip, think about shipping some of your items ahead. Read More
We’ve all seen professional athletes push through pain, playing with sore muscles, injured joints and even broken bones. No pain, no gain, right? Wrong. More healthcare providers and professional trainers are acknowledging that rest is a key component of any exercise regimen.
Daniel Butler, a certified health fitness specialist, is a personal trainer at the Take Charge Fitness Program, a wellness facility run by Clinton Physical Therapy Center (a Physiquality network member in Clinton, Tennessee). Daniel explains, “The act of working out is a traumatic experience for your body. Muscles suffer micro tears, joints and connective tissue are put under stress, and our immune system is temporarily weakened.” Read More
The (3) Omega-3 Fatty Acids are: alpha-linolenic acid (ALA), docosahexenoic acid (DHA), and eicosapentaenoic acid (EPA). DHA & EPA help keep the brain, heart and immune system healthy by improving blood vessel function & lowering blood pressure. They have also been shown to reduce triglyceride (a type of fat in the blood) levels. DHA & EPA also reduce inflammation & pain in the joints, help regulate blood sugar levels and reduce insulin resistance. There’s also strong evidence that DHA and EPA may reduce the risk of developing dementia and Alzheimer’s disease, may help in the treatment of ADHD and depression, and may help prevent age-related macular degeneration (an eye disorder). The health benefits of ALA are not as well documented as the health benefits of DHA and EPA. There’s evidence that ALA improves heart health and reduces inflammation in the body, but more studies and research are needed in order to determine what other potential health benefits ALA might provide.
Answer:
Body Mass Index (BMI) is a tool used to evaluate a person’s weight relative to their height. It is calculated by dividing your body weight in kilograms by height in meters squared. Body Fat Percentage, on the other hand, is the amount of fat tissue within the human body. You can have your body fat percentage measured by bioelectrical impedance, underwater weighing, or skin fold assessment. A healthy BMI range for both men and women is between 18.5-24.9 kg/m2. The recommended body fat percentage for men is between 8-25% while women are recommended to obtain a body fat percentage between 20-38%.
Answer:
Running outside differs from running on a treadmill in that the surface is harder, there is a change in scenery, and your body will naturally adjust the speed as soon as you start to fatigue. The treadmill has its own advantages as well. Bad weather is never an issue when you run on the treadmill. You can also maintain a certain speed without worrying about your body slowing down. When transitioning from outside running to treadmill running, it is very important to choose a speed that you can comfortably maintain for the duration of your exercise and to remember not to veer off of the propelling treadmill belt.
Question:
What is the difference between aerobic and anaerobic exercise? What are the benefits of each? Is there any crossover between the two?
Answer:
The difference between aerobic and anaerobic exercise is that anaerobic exercise is for a short duration or any activity that lasts less than 45 seconds. A good example of anaerobic exercise would be a set of 10 reps on the leg press machine. Aerobic exercise is longer duration and is generally thought of as sustained activity, or anything longer than one minute. A good example of aerobic exercise would be running a mile or push mowing the lawn. Both types are beneficial; anaerobic for building lean muscle and strengthening your bones, aerobic for increasing your endurance and keeping your heart healthy. There is some crossover between the two. A good example would be interval running, where you run fast for a short amount of time and then rest for an equal length of time. Another example of crossover between aerobic and anaerobic is circuit weight training, where you move from one strength exercise to the next with no rest, is a good way to incorporate aerobic and anaerobic exercise into one session.
Q: While working out on your favorite cardio machine, you notice the screen displays a number for “METs”. What is a MET and how does it relate to your exercise?”
A: A MET, or metabolic equivalent, is a tool used to define the intensity of any physical activity. 3 METS or less is categorized as light intensity. Light activities can include making the bed, sitting at a desk, or walking less than 3 mph. Moderate intensity ranges from 3-6 METS. Washing the car, walking 3-4 mph, or ballroom dancing can all be considered as moderate activities. Vigorous intensity is anything above 6 METS. These activites would be very brisk walking or jogging, playing a basketball game, or swimming laps. Because heart rate can vary due to a person’s age and/or physical condition, METS are a more convenient way to monitor exercise intensity. Next time you are exercising on a piece of cardio equipment, check your METS to see that you are at least in the moderate or vigorous categories to get the most benefit from your workout!
