Wellness Center

It's Never Too Late to Get Fit!

Being over 50 doesn't mean being “over the hill”, even for people who have never exercised regularly. Despite years of sedentary living, it is still possible to become physically fit, according to Dr. Fred W. Kasch, director of the Exercise Physiology Laboratory at San Diego State University. In a study of three groups of men between the ages of 45 and 55, Dr. Kasch found that men who had rarely exercised before could achieve levels of fitness almost equal to those of their counterparts who had exercised regularly for 10 years.

Six Painless Ways to Eat Less Without Feeling Hungry
  1. Always eat breakfast. This gets your metabolism going at the beginning of the day.
  2. Eat a mini-meal every three to four hours throughout the day. You'll speed up your metabolism while staying full all the time. Possibly give an example of what a mini-meal would be and possibly offer a link for suggestions.
  3. Drink 96 ounces of water every day - your stomach will stay fuller.
  4. When you eat, choose more complex carbohydrates like fruit, vegetable and pasta. These types of food make you feel fuller while you are eating less.
  5. High water content foods also make you feel fuller.
  6. Plan activities that are not compatible with eating, for times of the day when you're most likely to snack or begin to eat unhealthy.
Going Back To School Can Be “Back-Breaking”
Summer vacation is over, and kids are going back to school. Each morning, millions of elementary, high school and college students across the nation are racing to the school bus or scurrying to their classes with an overstuffed back pack slung over one shoulder. While carrying a backpack might seem harmless enough, it can cause some painful back and neck problems for students who don’t pack or carry their backpacks properly. Back pain is pervasive in our society. Eighty percent of us will suffer from it at some point in our lives, and 50 percent of us will suffer from low back pain this year alone. Low back pain is the most common health complaint experienced by working Americans today, a condition which cost the economy at least $50 billion a year in lost wages and productivity. Much of this suffering is brought on by bad habits initiated during our younger years, such as carrying backpacks to school. The improper use of backpacks can lead to muscle imbalance that may turn into chronic back and neck problems later in life.

WHAT CAN YOU DO?
The American Chiropractic Association’s council on Occupational Health and the doctors of Bradley Chiropractic offer the following tips to help prevent the needless pain an overstuffed backpack can cause the student of your household. (And, now that backpacks have begun to replace briefcases in the work places, you. too, might want to follow this advice):

Make sure your child’s back pack weighs no more than 5 to 10 percent of his or her body weight. Beyond that weight, the backpack will cause your child to begin bending forward in an attempt to support the weight on the back rather than on the shoulders, by the straps.
  • A back pack with individual compartments will help position the contents most effectively.
  • When packing the backpack make sure that pointy or bulky objects are packed away from your child’s back.
  • Tell your child to use both shoulder straps not just one.
  • Padded shoulder straps are very important. Not only will they be more comfortable than non-padded straps, but will also help prevent the straps from digging into your child’s shoulder.
  • Shoulder straps should be adjustable, the backpack can be fitted to your child’s body. Shoulder straps that are too loose can cause the backpack to dangle uncomfortably and cause misalignments and pain.
  • Talk with your child about the proper use of backpacks and help them understand why ergonomic issues are important. A child educated early in life can apply that knowledge later and will be happier and healthier as a result.
  • If the backpack is still too heavy, talk to your child’s teacher. It might be possible for your child to leave the heaviest books at school.


CHIROPRACTIC AND SPORTS


Athletic activities involve body mechanics. An athlete relies on proper dynamics of body movement for optimal performance. Chiropractic helps restore and maintain proper dynamics of motion.

Chiropractic care can improve athletic performance by enhancing joint function. An athlete's body is like a finely tuned machine: the more optimally its parts are moving together, the more efficient will be its performance. In athletic competition, where the difference between victory and defeat is measured in inches or split seconds, relative body mechanics can make the difference.

Regular chiropractic adjustments can further help the athlete by aiding in the prevention of injury. Strains, sprains, and other common athletic injuries are often caused by faculty joint mobility. A joint in which there is restricted movement will not only be more easily sprained, but it will also place increased demands on other joints by forcing them to compensate, rendering them more susceptible to injury as well. A regular program of chiropractic treatments can reduce the likelihood of injury by keeping the joints mobile.

The U.S. Olympic team has been including chiropractors on the medical staff since 1980. Numerous athletic careers have been helped by chiropractic care. More often, however, promising careers are impaired or cut short by disabling back ailments for which chiropractic care is never sought. Every serious athlete, whether a sufferer of such problems or not, should seek the benefits of chiropractic treatment for the relief and/or prevention of such debilitating problems as well as for maximizing performance.
  1. Evaluation of physical fitness. The physical evaluation of the athlete determines his or her current level of strength, flexibility, heart-lung endurance, and leanness. High levels of these four factors provide a margin of safety from sporting accidents.
  2. Total conditioning. Total conditioning incorporates maximum degrees of muscular strength, muscular endurance, cardiovascular endurance, and joint flexibility, combined with efficient learning and a correct ratio between muscle mass and body fat.
  3. Significant factors in sporting activities. The other significant factors affecting sports activities are age, environment, psychology, drugs, and sex.
  4. Sports injuries. Sports injuries occur on the playing field. In various sports, certain parts of the body are more vulnerable than others. Such injuries require professional attention.
  5. First aid. First aid is the immediate care given to an injured athlete.
  6. Rehabilitation. Rehabilitation returns the athlete to the playing field in equal or better condition than he or she was before the injury.
  7. Personal body basics. Personal body basics is the athlete's year-round commitment to his or her own health and strength.

Preventing Sports Injuries

There are three main areas in which sports injuries may be prevented. First, and foremost, is the strength of the skeletal muscles. The majority of sports injuries occur through a deficiency in strength, stamina, flexibility, or skill-deficiencies that directly relate to some aspect of the skeletal muscles. For example, the majority of injuries during team sports occur in the closing stages of the game, when fatigue causes movements to become uncoordinated and accidents more likely. The fitness demands of any activity need to be assessed and a training schedule needs to be devised that will prepare the competitor to cope with likely traumatic situations.

The second area is protective equipment, which tends to either support or shield parts of the body at risk. In general, sport is in itself a developmental activity, such development occurring through body parts being gradually and increasingly stressed and compensating for this extra load. This development will occur in almost all body tissue but can occur only if the tissue is exposed to overload. For instance, ligaments that are supported artificially will not develop in strength because they are not being subjected to gradually increasing stress. On the other hand, ligaments that are not supported artificially may suddenly become subjected to too much stress, resulting in severe injury. Artificial support (taping and wrapping) also tends to restrict movements and can handicap skillful performance. Even more important, artificial support that gives way suddenly under stress can throw an even greater burden on an ill-prepared jomt, resulting in even more serious injury.

The third aspect of injury prevention is the game, or contest rules themselves. Whatever athletes may think, most rules are framed by experienced competitors or ex-competitors in order to make the game more enjoyable, demanding, and safe. A willingness to adhere to the rules by all concerned would drastically reduce the incidence of sports injuries.

SPORTS SAFETY GUIDELINES

  • Report all injuries to the coach, the athletic trainer, or the physician as soon as they happen.
  • Eat well-balanced meals. Do not overeat.
  • Drink plenty of water before, during, and after training and competition. Staying hydrated is an athlete's best defense against heat illness.
  • Do not take salt tablets.
  • Count calories to reduce body fat. Water reduction causes harm, not fat loss.
  • Do not wear plastic clothing.
  • Avoid constrictive clothes. They interfere with heat exchange.
  • Get strong and stay strong using proper training techniques. Strength will benefit performance and safety.
  • Pay particular attention to injuries and weaknesses when strength training.
  • Do not confuse strength training with skill training. Mixing the two promotes unnecessary danger and compromises performance.
  • Wear and use protective equipment when needed. Check it routinely for tears and breaks. Repair or replace it when necessary.
  • Train and compete in a well-ventilated area.
  • Do not use tobacco or drugs. They cannot help performance. They only hurt activity and health.
  • Keep open wounds clean to prevent infection.
  • Keep toenails and fingernails trimmed short and square. It will prevent injuries to the nailbed.
  • Do not train or compete when ill. If a physician or an athletic trainer says to rest, do as he or she instructs.
  • Do not allow anyone to persuade an injured player to continue training or competition when he or she knows he or she should not.
  • Do not overuse tapes and wraps. Although they can offer protection, they can also weaken andpromote injury.
  • Wear mouth and eye protection if the sport requires it.

RULES FOR WEEKEND ATHLETES

Try to stay in condition year round. Establish an exercise routine for off season. Establish a schedule of maintenance exercises that can be used during the week as well. It need not be too time-consuming or aggressive but does need to be regular. Don't overdo your weekend participation. Learn to pace yourself and recognize when you are tired. Don't try to prove how strong you are or young you feel. Act your age, and engage only in activities in keeping with your age and physical condition. Be careful of fast starts and stops, twisting, unusual positions, and jarring body contact. If you should suffer an injury or a pulled muscle, don't put off treatment. See a doctor of chiropractic immediately to avoid serious complications.
Website Builder