Archive for May, 2008
May 28th, 2008
Kids are amazing! If you ever have the opportunity to watch a young child grow up while they are practicing their ability to crawl and walk- take it. Don’t just casually watch them, but observe everything they do and the way in which they perform it. You will be amazed at the displayed miracle of human movement and the extreme mobility presented.
From the moment most babies come out of the womb they are the recipients of a wonderful gift known as mobility. They can freely move their legs, hips, spine, and arms in just about any direction without causing injury or damage. Infants may not be able to completely control their wide-ranging mobility, but they have it nonetheless. And, as their nervous and muscular systems develop they begin to gain continually greater control of their movements. This development progessively leads them through basic rolling and crawling maneuvers and then onto the process of learning to stand and walk. It is this progression of controlling mobility that is the essence of what makes human movement possible.
Mobility is essentially made up of two components: muscular flexibility and joint range of motion (passive and/or dynamic). Young children have both. This is why they can move in so many wonderful ways. They have perfect flexibility and joint range of motion. They can do perfect deep squats- with their hips touching their heels, their feet flat on the floor, and their heads up. Every movement they make is completely unhindered and injury free…barring contact with other, more sturdy structures that is.
Unhindered, injury free movement is the way that we were meant to move. Our bodies and joints were uniquely designed to provide free, smooth, integrated movement in almost every imaginable direction. Our feet and hands were meant to have flexibility, strength, and dexterity. Our ankles, hips, spines, shoulders, and wrists were designed to have robust, full ranges of motion, thereby taking undue stress off of our other, more limited joints such as the knees, lower back, and elbows. In fact, some of the structures that make up our joints actually gain important nutrients for repair and maintenance from full range of motion movements. Many of the body’s joints even lubricate themselves and reduce viscocity once repetitive motion occurs. That’s like owning a car that changes its own oil, greases itself, rotates its tires, and gives itself a wheel alignment just because you made the trip to work and back.
Most of us were given perfect mobility at birth and somewhere along the way we lost it. We lost the ability to easily squat, lunge, flex, extend, reach, and twist like we used to. We didn’t maintain one of our first, most precious and primitive gifts and now the inability to be freely mobile is an all-to-common occurrence. Maybe it was the way you grew so quickly during puberty or the result of all of those sports injuries when you were in your athletic prime.  Perhaps it has been your lack of physical activity during the last few years, or ahem, decades of your life. Or, speaking more bluntly, maybe it’s because you have been too lazy and you sit around too much. Regardless of the reason, chances are you are not moving nearly as well as you once could or should.Â
The good news is that mobility can be regained and maintained. Unless you are severely injured or medically limited you can get the movements that you once performed so easily back into your body. You can reclaim what you lost and never lose it again. And, if you are one of those few individuals who are still fully mobile you can learn how to keep the gift and reinforce it daily.
 Part 2: A Stacked Pile of JointsÂ
May 20th, 2008
An exercise session should have 3 components:
1. The Warm-up - Ease into your activity for about 5 - 10 minutes with a low intensity to increase circulation and loosen up. Some gentle streching may be added if you desire.
2. The Core - Adjust your intensity to a level with a noticable increase in breathing rate (that you can still carry on a conversation). It should feel “brisk”. Heart rate ranges will vary with age, level of fitness, and possible medications being taken. Building to a goal of 30 minutes/most days is ideal for general health.
 3. The Cool-down - Ease out of your activity to a lower intensity (similar to the warm-up)  for 5 - 10 minutes. Gentle stretching may be done. Current thought is that this is when stretching is most productive.*
*Guidelines for Stretching
1. Regular, consistent stretching will improve flexibility, range of motion, and decrease stiffness.
2. Stretching should optimally be done after at least 5 - 10 minutes of light physical activity, such as your warm-up and/or after your cool-down.
3. Stretching should be gentle, and not painful. If it hurts, don’t do it!
4. Take your stretch to the point of tension in the area and hold it from 15 - 60 seconds. Repeat if desired. Do not strain or bounce into the stretch.
5. Maintain good posture and avoid twisting or flexing (bending) the back/spinal area.
6. Breathe normally. Do not hold your breath.
7. Never stretch an injury or very sore muscles, unless professionally supervised by a physical therapist.
8. There is no conclusive evidence that stretching prevents soreness. If done improperly, it may cause strain, injury, and soreness.
9. It is always wise to check with your physician before beginning an exercise program.
NEXT:Â Warning signs & safe environments.
May 20th, 2008
Young children enjoy showing adults their newly acquired sense of autonomy. This is usually displayed by using their favorite word…  ”NO!”. Children will try to exercise their independence as often as they can , in as many situations as possible. If adults fall into their trap , it turns in to a Power-Struggle, which is to be avoided at all costs. Adults can simply turn over the reigns of control to  the child by giving them the power that they seek when it comes to food choices and healthy eating. Allow the child to control their choices for meals…. give them 2 or 3 choices of a protein, vegetable, whole grain and fruit. Rather than saying to the child “You have to eat your broccoli”, offer the choice of dipping broccoli “trees” in a yogurt - based ranch dip OR some of the coleslaw that they made “themselves”.  Children want active roles in snack and meal times. They can help make choices in the produce aisle. Model a positive approach to foods by inquiring about and sampling different fruits and vegetables. Ask produce employees questions about the tastes and methods for eating and cooking various vegetables and fruits. Pique your child’s interest in healthy foods by visiting various grocery stores and farmer’s markets. Comment on the colors, textures, shapes and tastes. Experiment with tasting produce raw, and then cooked. See who liked it better raw and who liked it better cooked. Have a color themed meal by choosing only purple and blue fruits and vegetables one day . Let your child choose the color theme for the following day. Help make eating , food selection and preparation a learning experience that will last the child a life-time. It is not long before your child heads off to college and must make food choices on their own!
May 19th, 2008
If you walked into any fitness club right now and objectively observed the exercise habits of the individuals who came through the door you would most likely begin to see some very distinct patterns. Your observations would no doubt include individuals performing monotonous motions on various “cardio” pieces of equipment.  Their eyes and minds entranced to television screens or magazines no more than a couple of inches from their face. However, what is most fascinating about these cardio-inclined individuals is the way in which they can keep their legs perpetually moving and their arms completely motionless as they grip with white-knuckled hands to the railings at their sides.Â
Also, you would undoubtedly find other, more muscular individuals, spending long periods of time around an assortment of weight lifting equipment. You would notice that these muscular individuals tend to be of two varieties. The first group can be designated by their inclination toward using a specific section of equipment that uses a weight selection apparatus and has a fixed range of motion. These individuals usually spend more time seated on the equipment resting than actually exerting themselves. The second group tends to prefer the use of more free-range type of equipment. However, these individuals tend to also spend a majority of their time resting rather than working. During much of their rest time you can see many of them observing themselves and their developing physiques in the myrid of surrounding mirrors. When they are exerting themselves they tend to prefer actions that require repeated pushing of heavy things off of their chests or curling of other heavy objects toward their chest. This consistent observation would make any objective observer, such as yourself, believe that the size and shape of these individuals’ chest and arms is of utmost importance to their livelihood and mating potential.Â
Moreover, if you continued to objectively observe the various exercise habits for several days or weeks of the individuals who consistently frequent the club you would begin to further discover not only distinct exercise habits, but excessively dogmatic routines. It would become mind-numbingly clear how regimented and unwaveringly relentless most exercise habits tend to be, despite little to no consistent benefit being visibly apparent.
Unfortunately, these observations are real and these words describe too many people and their exercise routines.
There is a lack of good education regarding health, wellness, and fitness in our society today. There is too much old, out-dated information being disseminated throughout the media and passed on by word-of-mouth in fitness clubs. We, as a culture, have forgotten about function and performance and replaced it with laziness, physique, and quick-fixes. As a result, we have lost our ability to move and perform as we were designed to, as we were meant to; we have become masters of dysfunctional fitness.
How many people can “exercise” on an elliptical trainer for 30 minutes, but can’t sprint up a flight of stairs without losing their step or their breath? How many regular weight lifters can bench press over 200 lbs, yet they can’t complete a single set of 10 pull-ups with nothing but their own bodyweight? How many individuals will spend 8 hours a day, 5 days a week seated at their desk and then sit for another 30 minutes on a stationary bike at the gym before they go home? How many mothers will pick up their 30+ pound child repeatedly throughout the day and then go to the gym and refuse to lift anything more than a 5 lb dumbbell because she is afraid of “getting big?” Or, how many golfers will pay top dollar on a new set of clubs and lessons, but they can’t even bend over to tie their shoes without worrying about their backs giving out?
We are masters of dysfunctional fitness.
It’s time to put an end to this nonsense. It’s time to wake-up and become educated about your body. It’s time to start doing the things that will truly facilitate better health and wellness into your life. It’s time to relearn what your body forgot. It’s time to move well and perform great. It’s time to be proactive. And, it’s time to get off of those mind-numbingly boring, fruitless, dogmatic exercise routines and start planning progessive, integrated strategies for improving your performance and health. Now is the time. We’re in this together.
May 19th, 2008
BUILDING A HEALTHY HOME
There are three building blocks needed to build a healthy home - yes, it’s as easy as 1-2-3:
- Play every day
- Eat healthy
- Make family time
1. PLAY EVERY DAY – Humans aren’t “wired” to sit all day. Technology may have evolved over the past decades to keep us seated at various screens for hours, but our bodies and minds still crave and need plenty of regular physical activity to function well. Physical activity helps maintain healthy weight and lowers the risk of serious health problems such as heart disease, cancer, diabetes and many others. It also helps us sleep better, focus better and cope better. Recent clinical studies even suggest that regular physical activity, especially in groups, is a potent weapon against depression. Have Fun - the goal is to work physically without feeling like you’re working hard. Experiment with different activities to discover what works for you, your kids, and your family. Remember, check with your doctor before starting any exercise plan.
GUIDELINES:
* Moderate, fun, physical activity for a total of 60 minutes each day - which can be spread out in 10 to 15 minute intervals and include outdoor activity as much as possible
* Vigorous, fun, physical activity three days a week - aim for 20 minutes total on these days and include outdoor activities whenever possible
* Bring adults and kids together in physical activities in order to provide opportunities for connecting and modeling positive behavior
* Limit screen time to less than two hours per day (television, video games, computer). Meals should not be consumed in front of a screen
2. EAT HEALTHY - For a family - eat healthy has two meanings and both are important. The first is more literal: consume more of the better choices and less of the not so good ones. The second meaning takes a broader view of family health: make and eat healthy foods together to strengthen family relationships, both short-and long term.
GUIDELINES:
* Serve fruits and vegetables at every meal and snack
* Make water the primary drink option every day
* Include a whole-grain or protein option with every snack
* Provide healthy, unsaturated-fat foods at meals and snacks
* Emphasize moderation, balance and variety
3. FAMILY TIME - Busy families often struggle to find time they can spend together, but it is as important as ever for your family’s good health in the broadest sense. Day-to-day windows of time spent together are building blocks for communication and support through life’s ups and downs. Family time is one of the best possible investments you can make in your child’s healthy development.
GUIDELINES:
* Provide each child with one-to-one time every day
* Sit down as a family for one meal each day
* Involve kids in snack and meal preparation and clean-up every day
More ways to create a healthy family home will be featured in future blogs.
May 15th, 2008
The benefits of moderate physical activity (30 minutes most days of the week) include:
reducing the risk of premature death
reducing the risk of heart disease (the biggest killer of men and women)
reducing the risk of developing diabetes (helps control blood sugar in diabetics)
reducing the risk of developing high blood pressure (also reduces hypertension)
reducing the risk of certain cancers including colon and breast cancer
reducing depression and anxiety
helping to decrease or control weight and body composition
helping to build & maintain bones, muscles, and joints
helping to improve or maintain balance & posture
promoting psychological well-being
*Moderate physical activity is relative to the individual’s current level of conditioning, which varies from person to person.
Significant health benefits can be obtained from 30 minutes most days when:
1. Heart rate and respiration (breathing) are increased & sustained over resting levels.
2. You are at an intensity that passes the “talk test” (can still carry on a conversation).
3. You choose an activity that you can safely tolerate. It should involve continuous movement using major muscle groups such as arms, legs, or both. Examples are walking, jogging, swimming, cycling, elliptical machines, rowers, etc.
4. Be consistent - if you change your routine too frequently, your body will not adapt and progress.
It is always wise to check with your physician before beginning an exercise program.
NEXT: How should you structure an exercise session?
May 15th, 2008
We are a nation that sits. We sit when we drive, when we eat, when we use our computer, watch TV, go the movies, you name it. We’re rarely on our feet and those hours of sitting and the hours spent lying down add up to disaster for our health and wellbeing. It is not good for our waistelines, our hearts or our blood sugar. Dr. James Levine, a professor of medicine at the Mayo Clinic has a solution for this national epidemic of overweight folks and  the high percentages of obesity that is becoming a reality in today’s civilized world.
He uses the term NEAT - which stands for non-exercise activity thermogenesis. Exercise is defined as bodily exertion for the sake of developing and maintaining physical fitness. NEAT is any other movement- everything from walking, talking, and toe-tapping to shopping and playing the piano. He found that people with obesity move 2 1/2 hours a day less than lean people. When those of us who are the experts in the wellness arena recommend that our clients/members simply walk, they immediately think of putting on the white sneakers and walking at a fast and purposeful pace. That is a great thing to do - but not always easy to fit into your daily schedule. NEAT movement is the sort of day long walking that appears to be the crucial discriminator between the lean and the obese. Anything is better than sitting- which means figuring out a way to do this at home and at work.
In the office, train yourself to stand up each time that you answer the phone and remain standing during your conversation. Pace while on the telephone. Walk as you hold one-to one meetings. Get out of your chair and walk down the hall to talk rather than send an email. You cannot change your basal metabolic rate - that is the calories you burn at rest to keep your heart, lungs, brain, liver, and other organs going. If you don’t spend any extra calories at NEAT - the extra calories are stored as body fat. NEAT will not burn more calories than exercise for the regular gym visitor, but for nearly everybody else, it will! It does not matter how fast you walk- just put in time on your feet. The human body evolved over a million years, but the car-computer-chair-elevator-television-based world has evolved in less than a century! Can you change your daily habits? You bet! If you practice these simple steps for 21 days- you will get trained!
Your YMCA of Rock River Valley is dedicated to making our community healthier by providing expert support and instruction for all. Our vision is Mission based with a definite goal always in mind. We create relationships and opportunities to support the pursuit of a healthy lifestyle and assist people of all ages in their pursuit of health and well-being in spirit, mind and body.
Take a walk today- your spirit and heart will thank you!
Sources: Nutrition Action Health Letter Volume 35 Number 3
