June 2010

activelife

TOTAL BODY WORKOUT! SWISS BALL WORKOUT PG. 21 Indianapolis

E

FRE

Guide

Your guide to a healthy lifestyle

June 2010

Making The Move

Swimming in Circles?

No Worries!

Advice from a Non-Athlete Triathlete

Dr. John Aker

Alcohol use:

y Wh moderation is key

Energy

drinks:

OK

for

athletes?

Spicy Tandoori

Chicken

2  activelife Guide

activelife Guide 3

alG

FROM THE EDITOR

activelife Guide

Your guide to a healthy lifestyle

www.activelifeguide.com

W

Summer is Here!

elcome to the June edition of Get Into the Swing of It! activelife Guide.

Summer is finally here! As you prepare to get back in shape and live more actively this summer, remember that you are in good company.

Some of our local active personalities—Eric Banter, Lisa Verona, and Dr. John Aker, who you’ll meet this month—have been training all year for upcoming events or just to improve their already healthy and active lifestyles. Dr. Aker is a great guy with a terrific personality and a passion for health and well-being. In this month’s issue, he shares personal experiences that can help us to live healthily even with our busy schedules. We hope you enjoy this month’s cover story as much as we do, and we hope that all of you who follow us every month find this issue helpful and inspiring. We especially would like to thank Dr. Aker for his collaboration and support of activelife Guide, where our goal is to encourage everyone to live an active lifestyle. Live well! Live active!

Eduardo Peña

activelife Guide

Cover story

We are looking for individuals for our cover story!

Send us an e-mail and we’ll consider you for the cover of alG

4 activelife Guide

MATTHEW HUME SENIOR WRITER ENRIQUE ORIA PHOTOGRAPER JUSTYNA DORUCH MARKETING COORDINATOR STACEY DAVIS GRAPHIC DESIGNER CIRCULATION ACTIVE LIFE GUIDE CORP. activelife Guide is published monthly by activelife Guide Corp.

6037 Saw Mill Dr., Noblesville, IN 46062; Copyright by activelife Guide Corp. activelife Guide is a registered trademark of activelife Guide Corp. activelife Guide strongly recommends that you consult with your physician before beginning any exercise program. If you follow these fitness tips, you agree to do so at your own risk and assume all risk of injury to yourself, and agree to release and discharge activelife Guide from any claims.

ADVERTISING Phone: 317.776.1689 or advertising@activelifeguide.com COMMENTS & FEEDBACK editorial@activelifeguide.com Phone: 317.776.1689

Career & Opportunities Advertising Account Executive activelife Guide, a local health, wellness and eco living publication, has a rare opportunity for a motivated display advertising account executive to manage and grow our area – North side territory. This challenging opportunity is well suited for a candidate that is passionate about health, wellness, eco living, green business, recycling, organic, natural products and services. The candidate must have experience in: • • • • • •

Locating and meeting prospects Servicing existing customers Developing advocates Honest and positive attitude Print and web ad sales experience preferred, but not required.

This is a career opportunity for the right candidate.

Please call us @ 317.776.1689 www.activelifeguide.com

SUBSCRIPTIONS admin@activelifeguide.com _________________________ Your guide to a healthy lifestyle _________________________

activelife Guide Corp.

6037 Saw Mill Dr Noblesville, IN 46062 (317) 776 - 1689 activelifeguide.com

Phone: 317.776.1689 email: info@activelifeguide.com

activelifeguide.com

ISMAEL PEÑA ASSISTANT EDITOR

CONTACT INFORMATION http://www.activelifeguide.com Info@activelifeguide.com

Do you lead an active life?

Do you know someone who does?

EDUARDO PEÑA EDITOR - IN - CHIEF

alG

Indianapolis

contents JUNE 2010

11 An activelife Personified Dr. John Aker

Why eat MORE fruits P. 20 21 Total Body Workout Swiss Ball

8 You Do Have Swimming in Circles? No Worries!

Advice from a Non-Athlete Triathlete

Time to Work Out!

17 Alcohol use

Why Moderation is Key

6 alG Advisors

Oral Hygiene & Healthy Life

14 Summer Meal Recipe Spicy Tandoori Chicken

15 BMI

Body Mass Index

18 Family

Making the Move 16 Health

Energy Drinks OK for Athletes? activelife Guide 5

activelife advisors

Oral & Healthy Life

Mike M. Deldar, DDS, FICCMO

Hygiene

W

e live in a health-conscious society. People of all ages recognize the importance of healthy lifestyle: a balanced diet, regular exercise, plenty of water, and good sleep, but did you know good oral hygiene is also a step toward a healthier life?

Unlike most diseases that give us early warning signs, periodontal (gum) disease progresses silently, often without pain. It may develop slowly or progress quite rapidly.

Periodontal disease is an infection that destroys the gum surrounding your teeth and also destroys the supporting bone that holds your teeth in place. More than half of all people over 18 have at least the early stages of periodontal disease. Even more frightening, after the age of 35, three out of four people are affected to some degree. Some clues to watch for are bleeding while brushing, gums that are pulled away from teeth, gums that are red or swollen, permanent teeth become loose, or persistent bad breath.

Ignoring gum disease can result in not only the loss of teeth and good oral health but can cause serious problems for the rest of your body. Gum disease can weaken the immune system causing lung infections in people suffering from chronic lung disease. Gum disease can also reduce the effectiveness of hepatitis B and flu vaccines and slow the body’s healing process. Pregnant women with periodontal disease have a higher risk of giving birth to premature, lowbirth weight infants. Periodontal disease can even result in blood vessel constriction or endocarditis, a life-threatening disease that can cause the inner lining of the heart to become inflamed.

Studies have revealed the incidence of heart disease is about twice as high in people with periodontal disease, but until recently no plausible cause had been suggested. Now

6 activelife Guide

studies indicate that the most common strain of bacteria in dental plaque may cause blood clots. When blood clots escape into the bloodstream, there is a relation to increased risk of heart attacks and strokes. Diseases of the heart and blood vessels are most commonly related to thickening of the walls of arteries, a condition called atherosclerosis.

Many researchers believe that bacteria from gum infections could be one of the infections involved with injury to the artery wall. Bacteria cause an inflammatory tissue response that allows the bacteria to enter the blood stream from the gum pockets. When your gums bleed, a path for bacteria to enter your blood stream is created. This bacterium can move through blood vessels to distant sites in the body, including the heart. This causes the artery to become less elastic and the inside of the artery to become smaller and smaller.

The arteries get clogged which causes the blood flow to be cut off. This results in a heart attack or stroke depending on the location of the blood clot. One study describes the association between heart disease and gum disease to be at least as strong as the linkage of heart disease to cholesterol, body weight, or smoking.

By brushing and flossing daily, you can help prevent your gums from becoming irritated by toxic agents produced by plaque bacteria. In most cases, gum disease can be prevented with good daily oral hygiene and regular professional care. To keep your gums healthy, brush your teeth thoroughly twice a day and floss daily. Using toothpaste with fluoride can also help you to prevent tooth decay.

Don’t forget our bodies are systems! All the pieces are connected and affect the rest of our bodies!

activelife Guide 7

TRAINING

ultimate fitness

8  activelife Guide

You Do Have

Time to Work Out! The average woman spends more than two hours watching TV each day. Make the most of your tube time by doing lunges during commercials.

if you have......

5 MINUTES

1

PRINCIPLE

Plyometrics, or jumping exercises, are the best when done in small doses, so they’re perfect for a miniworkout.

They get your heart rate soaring, jolt your energy level, tone all your muscles and help your bones.

Do all moves and then repeat the sequence as much as you can, resting as needed between exercises to catch your breath.

Each rep burns 45 calories.

2

1. JUMP SQUAT

Stand with feet slightly more than hip-width apart and squat down, keeping knees in line with ankles. Immediately jump back up, using your arms for momentum, and land quietly in squat. Do 8 reps.

2. JUMP LUNGE

Stand with feet hip-width apart and lunge back with right foot. Bend both knees, keeping knee over ankle.

Exhale and jump up, switching legs midair so right leg is forward and left leg is back when you land. Do 10 reps, alternating legs with each jump.

3

3. MEDICINE-BALL THROW

Stand with feet slightly more than hip-width apart, holding a medicine ball (or a basketball, soccer ball) at chest level in front of you. Squat down, then stand up and rapidly bring ball overhead, as if throwing it behind you. Lower. Do 8 reps.

4. PLYOMETRIC PUSH-UP

Start in push-up position (hands under shoulders, back straight, abs engaged, toes tucked under). Bend elbows, bringing chest toward floor, then push off floor powerfully enough to lift both hands a few inches.

Land softly, bending elbows. Do 8 to 10 reps.

4 activelife Guide 9

Go beyond sit-ups.

Current Specials $500 OFF Thigh Lift, Arm Lift, Rhinoplasty (nose) or Blepharoplasty (eyelid) Must complete surgery by June 30, 2010.

Cannot be combined with other offers.

FREE! Unaltered before and after images of an actual My Plastic Surgery Group patient.

Call today to learn more about our “drainless” and “extended” tummy tucks.

Not everyone is an ideal candidate.

10 activelife Guide

Purchase a Facial and receive a Hand or Foot treatment FREE! Valid May 1 through June 30, 2010.

Free treatment has $35 and $45 value, respectively.

Cannot be combined with other offers.

317-848-5512 877-655-8522

myplasticsurgerygroup.com

Swimming in Circles?

No Worries!

Advice from a

Non-Athlete Triathlete Dr. John Aker activelife Guide 11

An activelife Personified

Swimming in Circles?

No Worries!

Advice from a Non-Athlete Triathlete

Dr. John Aker

W

hat’s your idea of fun? A day at the beach with your family?

A twisting, turning, hair-raising roller coaster ride? What about an Ironman triathlon, composed of a 2.4 mile swim, a 112-mile bike ride, and—just to top it all off—a full marathon?

O

ur spotlight this month is on Dr. John Aker—a “non-athlete triathlete”—a man who runs, and cycles, and swims. “I remember the excitement and anticipation of standing on the beach watching the sun come up, knowing that I had spent months preparing for one long day of fun,” he says, recalling his feelings at the start of the 2007 Ford Ironman Florida.

Dr. Aker, who lives in Carmel with his wife Kathleen, their two children, and Charlie the cockapoo, is one of three plastic surgeons at My Plastic Surgery Group. He has lectured and published on topics in his field and is a leading practitioner of endoscopic breast augmentation and Asian eyelid surgery.

J

ohn admittedly took the slow road to physical wellness. Growing up, he attended a small parochial school

with no team activities, and his parents were more concerned with healthy eating than being physically active.

It wasn’t until college that he took an interest in racquetball and realized after all this time that he enjoyed sports. In medical school, he added cycling to his repertoire by joining a local bike team; as a resident, he got into mountain biking. “Cycling is my favorite activity because of the speed factor,” he says. “Vern LaMere [of T3 MultiSport] helped me with measuring and adjusting the fit of my bike and with components for comfort and efficiency, and I have found that their bike mechanics have solved difficult problems that other shops were not able to fix properly.”

John loves the sensation he feels after a month or two of riding his properly fitted bike: “The bike disappears and becomes an extension of my body, just like a pair of sneakers.”

T

he demands of med school and residency—not to mention two young children—proved to be a stumbling block, though. Life got in the way of his exercise routine, and pound by sneaky pound, the inactivity led to extra baggage. “I found it very hard to start back up again, and would go several months before I was exercising again—usually out of disgust over some unwanted weight gain.” As much as he loved cycling, he soon learned that running was more efficient: you can burn twice as many calories in the same period of time running as you can cycling.

H

ow does a self-described “nonathlete” end up competing in an Ironman triathlon? “My quest to complete an Ironman began 12 activelife Guide

By Matthew Hume

when I saw coverage of the Hawaii Ironman as a child,” John says. “I was amazed at what those people were doing.” As an adult, he began his triathletic journey when a friend who’d begun competing in triathlons “kept pestering” him to try one. “It didn’t make any sense. I only really liked to bike, running was painful, and swimming—I was like a fish out of water.” The training was intense and time-consuming, but as the months went by, John found that the support of family and colleagues helped him to gain endurance, strength, and confidence. And he experienced firsthand the positive effects of crosstraining. By focusing on a different activity each day, he wasn’t as sore as if he were just running or just cycling.

This intense training actually made him feel better. When that first race day came, though, John’s confidence was shaken. The sheer number of hardcore athletes competing in the race intimidated him. “The fear of failure was very motivating,” he recalls. But as he looked further into the crowd, he found competitors who looked more

like himself. What really convinced him that he belonged there was the number of older competitors and how genuinely happy they looked. “I knew that this was it—the ‘fountain of youth.’ Regular, varied exercise and the camaraderie of competing.”

I

n 2007, John added the Ironman Florida to his competitive résumé.

And once you’ve managed to run a full marathon after all that swimming and cycling, a 26.2 mile run by itself becomes a walk in the park. Well, perhaps a brisk and particularly exhausting walk. John has completed the Kentucky Derby Marathon, Kiawah Island Marathon, Indianapolis Monumental Marathon, and in 2009, the Boston Marathon. He entered the race as a physician, so was able to bypass the qualification time requirement. “I am nowhere near fast enough to meet

they are able, and being close enough to bond through their shared activity.

I

f you’re on your way to becoming a healthier individual, John suggests dedicating time every day to your quest. “Studies have shown that a minimum of 30 minutes [of exercise] daily can increase longevity and reduce disease,” he says. “It doesn’t have to be painful—even walking can be beneficial.” And he says don’t wait until you’re in shape to sign up for an event—even a triathlon; you’ll make friends with those at your level, and you’ll be encouraged by the stronger athletes. John also advises those trying to lose weight not to entirely cut out unhealthy favorites from their diet.

Elimination leads to craving, which can lead to a failed diet. “Incorporate modest dietary changes and regular daily exercise to

be completely healthy,” John says, “both mental and physical wellness must be nurtured equally.” Through his work in cosmetic surgery, he helps to bring that component of total wellness to his patients. Many have already seen tremendous changes in their lives, overcoming weight problems or addictions to drugs and alcohol.

“Those patients have a great sense of accomplishment for what they’ve been able to overcome, but oftentimes feel there is a particular body feature that doesn’t fit with how they feel inside.” He says that while this may not affect their physical well-being, it greatly affects their mental health.

A

the qualifying time,” he admits. “It was fun being part of the longest running marathon, and to run through the countryside of Massachusetts.” There’s that word fun again.

W

hile support from those around him—along with a healthy dose of fear—have helped him along the way, his wife provides a constant source of motivation for him. Kathleen was an Olympic-level figure skater until multiple sclerosis slowed her down. But the disease certainly hasn’t stopped her.

“She is my inspiration,” says John. “She never complains about how she can’t do something. She feels blessed to be able to do what she can.” One way the couple stays active together is by going on tandem bike rides, each doing what

reduce calories,” he says.

“A small daily change can over time add up to significant weight loss.”

J

ohn would likely add the ability to keep a sense of humor to his complete health checklist. He laughs as he recounts the first leg of his first triathlon. “I wasn’t very good at navigating in open water, and halfway through the swim I realized that I had swum in a circle!” That didn’t stop him from having a good time and finishing the race. And don’t think the weather will keep John from getting outside. He thinks it’s entertaining to see relatively sane people giving him funny looks from their cars when he’s out in the pouring rain or driving snow.

nd how does John nurture his own mental health? Through his sense of humor and his positive attitude toward work and exercise, surely. But the exercise itself feeds his mental well-being. “I find moving through God’s creation under my own power to be a spiritual experience,” he says. “We are designed to be outside enjoying the beauty of the earth.” Just be sure to have fun at it—and try not to swim in circles.

Be sure to log on to the new website www.myplasticsurgerygroup.com to view their current specials, rebates, promotions and become a fan of their Facebook page. Don’t miss out on all that’s happening at My Plastic Surgery Group!

P

hysical health and humor are only a part of the equation, though. “To activelife Guide 13

ultimate recipe

by Carmen Rosa

Spicy Tandoori

Chicken Try this tangy dish for a delicious change of pace.

Ingredients • 8 skinless, boneless chicken thighs (about 2 1/2 pounds) • Juice of 1 lemon • Kosher salt • 1/2 cup plus 2 tablespoons plain yogurt • 1 tablespoon vegetable oil • 1/2 small red onion, roughly chopped • 3 cloves garlic, smashed • 1 2-inch piece ginger, peeled and roughly chopped • 4 teaspoons tomato paste • 2 teaspoons ground coriander • 1 1/2 teaspoons ground cumin • 1 3/4 teaspoons hot paprika • 2 tablespoons chopped fresh cilantro • Cooked rice, for serving (optional)

Pulse 2 tablespoons yogurt, the vegetable oil, onion, garlic, ginger, tomato paste, coriander, cumin, 11/2 teaspoons paprika and 1/2 teaspoon salt in a food processor to make a paste. Toss the chicken in the mixture and let marinate 15 minutes.

Place the chicken on a foil-lined broiler pan. Broil, turning once, until slightly charred and a thermometer inserted into the center registers 165°F, 5 to 6 minutes per side.

Meanwhile, combine the remaining 1/2 cup yogurt and 1/4 teaspoon paprika, the cilantro and a pinch of salt in a bowl.

Top the chicken with the yogurt sauce and serve with rice, if desired.

Preparation

Nutrition

Preheat the broiler. Make shallow cuts in the chicken thighs with a sharp knife. Toss the chicken with the lemon juice and 1 1/2 teaspoons salt in a large bowl.

Per serving: Calories 237; Fat 9 g (Saturated 2 g); Cholesterol 115 mg; Sodium 1,266 mg; Carbohydrate 8 g; Fiber 2 g; Protein 30 g

14 activelife Guide

BMI (Body Mass Index)

Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI provides a reliable indicator of body fatness for most people and is used to screen for weight categories that may lead to health problems.

How Is BMI Calculated?

To calculate your BMI, you will need to divide your weight in pounds by your height in inches squared and multiply that by 703. The formula is: 2 weight / [height (in inches)] x 703

What Does the BMI Number Mean?

Your BMI will place you in one of the following categories: •Those with a BMI below 18.5 are considered underweight.

•Those with a BMI between 18.5 and 24.9 are considered normal weight.

•Those with a BMI between 25.0 and 29.9 are considered overweight.

•Those with a BMI of 30.0 and above are considered obese.

In addition to BMI, those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease.

To calculate your BMI online, visit www.activelifeguide.com, click on the BMI Calculator link, and follow the instructions.

activelife Guide 15

ultimate health

Energy drinks: OK for athletes?

I like to kick-start my workouts with energy drinks, such as Red Bull.

Is this OK? Occasional energy drinks are safe for most people. Caution is important, however, especially if you have underlying heart problems.

Energy drinks — which are often loaded with caffeine, sugar and herbal stimulants — may pose various health risks, including:

Restlessness and irritability.

The caffeine in energy drinks can make you irritable, restless and nervous. Excessive caffeine is also associated with headaches, tremors, nausea and insomnia.

Increased blood pressure.

The caffeine in energy drinks can increase your blood pressure and make your heart beat faster. In some cases, this can trigger potentially dangerous changes in heart rhythm.

Mixing energy drinks and alcohol compounds the effect, since alcohol also makes your heart beat faster

16 activelife Guide

Possible dehydration.

Some studies suggest that the caffeine in energy drinks may increase the risk of dehydration during exercise, but results are mixed. Other studies don’t associate caffeine with dehydration.

Weight gain.

The sugar in most energy drinks can contribute to weight gain, especially for people who don’t exercise regularly and those who struggle with their weight.

In addition, excessive amounts of energy drinks have been associated

with manic episodes, seizures, chest pain, heart attacks and sudden cardiac death.

Before and during exercise, plain water is usually best. During workouts that last 60 minutes or longer, you might sip sports drinks — typically made of water and carbohydrates — to boost your endurance. If you choose to drink energy drinks, do so only in moderation.

Alcohol use:

Why Why

moderation is key Can alcohol benefit your health? It depends on how much you drink.

You’ve likely heard that it’s OK to drink in moderation, but what does that mean? And why is moderation important?

Moderate alcohol use seems to offer some health benefits, particularly for the heart. But too much alcohol raises the stakes, putting you at risk of adverse health consequences.

Whether you drink is up to you and your doctor. But here are some points on alcohol consumption to consider.

Benefits of moderation Moderate drinking is defined as two drinks a day if you’re a male 65 and younger, or one drink a day if you’re a female or a male 66 and older. A drink is defined as 12 ounces (355 milliliters) of beer, 5 ounces (148 milliliters) of wine or 1.5 ounces (44 milliliters) of 80-proof distilled spirits.

Moderate alcohol consumption may provide some health benefits. It may: • Reduce your risk of developing heart disease, peripheral vascular disease and intermittent claudication • Reduce your risk of dying of a heart attack • Possibly reduce your risk of strokes, particularly ischemic strokes • Lower your risk of gallstones • Possibly reduce your risk of diabetes activelife Guide 17

ultimate family

move Making the

W

hether you are dealing with an overweight child in your home or not, you are a part of creating the solution for all our children. Prevention of future issues is as critical as addressing current ones, and encouraging an active lifestyle for your children and family is part of that.

A life less sedentary

The rise of the computer age has created a world far more connected than we ever imagined. Our ability to learn about cultures far and wide, communicate with the person sitting next to you or across the country, and broadcast the minutia of our lives is increasing every second. It was unfathomable 5 or 15 years ago—much less 50 years ago. Yes, this is great in many ways; yet at the same time we are far less connected with the world right outside our windows. We are so attached to our media and our screens and our virtual worlds that we have become a dangerously sedentary people. We are not expending the calories we are taking in. Choosing to become less sedentary for and with your child is part of addressing childhood (and adult) obesity. Choosing to get outside to walk instead of retreating to the couch or the computer is not the easiest choice—our attachments to our screens is also the path of least resistance in many ways—but the choice is critical to addressing our children’s and our culture’s health for the long term.

Create active opportunities

In our busy lives, it’s not always easy to be as active as we know we should be. There are so many demands on us 18 activelife Guide

as adults, as parents, as workers; even if we know that we should be making the effort as an example to our children, it can be hard to fit it in.

You can create opportunities to be more active in small ways:

• Start by turning off the screens; limit the amount of time your child is allowed to watch TV, use the computer, and text message, for instance.

• Make sure you have basic sports equipment in the house and ready for play—then go outside and play catch with your child.

• Find extra opportunities to walk with your child—whether it’s walking to the store, parking in a distant parking space, or taking the stairs instead of elevators.

• Enroll your child in sports activities and classes and advocate for physical activity at your child’s school.

These are all efforts that really don’t take a lot of time, but they make a big difference in the relative activity and energy of you and your child.

The childhood obesity epidemic won’t be solved overnight, but with steady efforts by parents everywhere to monitor appropriate food intake and increased energy output, we as a culture can encourage a healthier future, child by child.

activelife Guide 19

ultimate nutrition The best way to store fruits is with the skin, rinds, and peelings intact. Once the protective peels or coverings are cut, they begin to degrade and lose vitamin C.

Why eat

MORE fruits

Most people know that we should be eating more fruit and vegetables. But most of us aren’t eating enough. Did you know that we should be eating at least five portions of fruit and vegetables every day?

Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

20 activelife Guide

Fruits and vegetables can be great sources of the following important nutrients: CALCIUM: Calcium is essential for healthy bones and teeth. It is also needed for normal functioning of muscles, nerves and some glands.

FOLATE: Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

IRON: Needed for healthy blood and normal functioning of all cells.

MAGNESIUM: Magnesium is necessary for healthy bones and is involved with more than 300 enzymes in your body. Inadequate levels may result in muscle cramps and high blood pressure.

POTASSIUM: Diets rich in potassium may help to maintain a healthy blood pressure.

VITAMIN C: Helps heal cuts and wounds and keeps teeth and gums healthy.

TOTAL BODY WORKOUT

Basic crunches What it’s for: Abs How to do it: With your feet flat on the floor, place your lower back on the ball and your upper body and thighs parallel to the floor. Do crunches as usual, lifting only your shoulders and upper back off the ball.

3 sets of 20 reps

Reverse curl What it’s for: Lower abs How to do it: Lie on your back with your knees bent and your feet raised. Place the ball between your legs. Flex your abdomen, tilting and lifting your pelvis off the floor. Hold for 3 seconds and then lower your pelvis back down.

3 sets of 20 reps

Swiss Ball

Exercise balls come in four basic sizes and should be purchased according to your body height.

Your Height

Ball Size

5’3” and under

53 cm

5’4” to 5’10”

65 cm

5’11” to 6’4”

75 cm

6’5” and over

85 cm

Bent-knee bridge

Superman What it’s for: Lower, middle, and upper back How to do it: Lie with your stomach on the ball and your body at a 45 degree angle with the floor, balancing yourself with the tips of your toes. Stretch your arms out in front of you on either side of your head as if you’re flying, and maintain the position.

3 sets of 10 reps

Seated wall roll

What it’s for: Buttocks and hamstrings How to do it: Lie on your back with your knees bent and your heels resting on top of the ball. Spread your arms out on either side of you. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, and then go back to the starting position.

3 sets of 10 reps

Elevated push-up

What it’s for: Quadriceps, hamstrings, and buttocks How to do it: Stand with your back to a wall, feet shoulder-width apart, and place the ball between the wall and your lower back. Squat, letting the ball roll along your back, until you are in a “sitting” position with your knees forming a 45 degree angle. Return to starting position.

3 sets of 20 reps

What it’s for: Pecs, shoulders, triceps, and abs How to do it: Place the front of your knees on the ball and your hands flat on the floor; your whole body should be parallel to the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.

3 sets of 20 reps activelife Guide 21

Flex with flair

Before your next pickup game, try this sports-specific stretching technique Because each move progresses to a new stretch, your muscles transition more easily from low- to full-speed movements, a shift that fuels sports injury.

1.

Bend forward so your hands touch the ground, and walk your hands out. Make sure your knees are behind your hips and your hands slightly in front of your shoulders. Then straighten your legs and spine. Hold for 3 seconds.

2.

Pick up your head and bring your right leg forward into a lunge position. Your right knee should be directly above your right heel. Press your hips down and keep your hands on the ground inside your right foot. Hold for 3 seconds.

3

. Lift your torso so that your spine is straight, interlock your fingers, and press your hands over head. Then slightly arch your back and hold for 3 seconds. Repeat the stretching circuit, this time lunging with your left leg.

22  activelife Guide

3

1 2

activelife Guide 23