Chester Health & Wellness Guide 2018 by Engle Printing & Publishing Co., Inc

2018

guide

townlively.com

published by Engle Printing & Publishing Co., Inc.

Take It Slow:

Ease Into New Exercise Regimes

en and women who resolve to get healthier often benefit by combining a healthy diet with regular exercise. Making such adjustments can be challenging, especially as people accustomed to sedentary lifestyles begin exercise regimens. Whether they’re fitness novices or returning to exercise after a long layoff, men and women can employ various strategies to make that transition go smoothly.

· Work with a trainer. Many fitness facilities offer a handful of free personal training sessions to new members upon enrollment. Take advantage of such offers, as trainers can devise workout routines for people of various abilities. Trainers also can instruct new members how to use machines and help ensure they’re following proper form so they can avoid injury. If necessary, continue working with trainers after making use of complimentary sessions. Personal training sessions typically can be purchased in batches, and individuals can continue working with trainers until they’re comfortable working out on their own.

· Embrace low-intensity exercises. Even people who were once accomplished athletes must take it slow when beginning an exercise regimen after a long layoff. Initial low-intensity exercise sessions might feel ineffective and seemingly produce few results. But early on, the goal is to simply get the body acclimated to physical activity. As their bodies adjust, individuals can begin to make their workouts more intense. · Focus on flexibility. Sedentary bodies likely lack the flexibility of bodies more accustomed to exercise. Men and women who are becoming more physically active must include stretching in their workouts and cease exercising if they feel something tweak or suspect they have pulled a muscle. · Take days off. As newly active individuals begin to see their work in the gym pay off, they may be tempted to push themselves hard, working out several days in a row without taking time off. But rest is an important component of an effective workout. Days off help the body repair itself and recover from vigorous activity.

Muscle soreness can affect people from all walks of life. While exercise enthusiasts who work out several times per week may feel like they should be immune to muscle soreness, this potentially painful condition that can adversely affect quality of life can fell even the most ardent fitness fanatic. Those who find themselves routinely battling muscle soreness can employ the following tactics to feel better and enjoy the fruits of their labors in the gym.

· Listen to your body. Daily exercise can greatly benefit long-term health, but it’s important to pay attention to any signs that it might be time for a break. Each person is different, but exercise aficionados who recognize any abnormal signs such as unexplained fatigue or cramps may need to take a day off. Bodies need time to recover after a workout. · Get adequate sleep. Getting enough sleep provides recovery time. The National Sleep Foundation (NSF) recommends that adults between the ages of 18 and 64 get between seven and nine hours of sleep per night and that adults age 65 and older get between seven and eight hours of sleep per night. · Don’t overdo it. Pushing a body too hard increases a person’s risk of injury or illness. Muscles that are overtaxed will very likely begin to feel a type of pain known as delayed onset muscle soreness, or DOMS. The American College of Sports Medicine notes that any type of activity that places unaccustomed loads on muscles may lead to DOMS, but activities such as strength training exercises, walking down hills, jogging, step aerobics, and jumping are known examples of contributors to DOMS. Such activities should not necessarily be avoided, but it’s important that men and women not push themselves to the point of overexertion when performing them.

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· Stay hydrated. Muscle soreness may occur if individuals are not drinking enough water before, during or after their workouts. A dehydrated body’s muscles do not have enough electrolytes, and that can contribute to feelings of soreness. Drink lots of water throughout the day, and don’t forget to bring a water bottle along to the gym when working out.

guide

Engle Printing & Publishing Co., Inc. P.O. Box 500 • 1425 West Main Street Mount Joy, PA 17552

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Chester HEALTH & wellness guide - January 31, 2018

Say Goodbye To Muscle Soreness

FIVE STAR REHABILITATION & WELLNESS

Digital Detox For Better Health

experts suggest keeping a list of goals and experiences in one’s pocket that they can refer to when they’re tempted to look at their screens.

n Keep a journal. A journal can help individuals log their screen time over the course of a few weeks. Jot down time spent watching TV, using a computer, using mobile devices or playing video games. Some people may be surprised to learn just how much time they’re spending staring at screens, and that realization may be just what they need to make changes.

n Use a standard alarm clock.

By not using their smartphones as alarm clocks, people can avoid the media. The analytics firm Flurry temptation to begin looking at social estimates that users are spendmedia or emails even before they’ve ing nearly half of that time on wiped the sleep from their eyes.

n Make a list of goals.

Rather than reaching for a phone,

Set aside blocks of time when media use is allowed, and resist the urge to activate devices throughout the rest of the day.

n Put away the phone or tablet.

Simply moving a device out of sight may reduce the temptation to send a text or hop onto an app.

n Remove superfluous apps.

Delete apps that take up too much of your time. Having to go the extra step to view social media sites on a web browser, for example, may reduce the likelihood that you will do so.

n Go screen-free.

Resolve to leave home without a phone for a few hours to enjoy unencumbered screen-free time.

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Electronic devices have infiltrated nearly every aspect of daily life, and thanks to the portability of today’s smartphones and tablets, many people are rarely without access to the internet or other digital applications. A 2016 Nielsen Company audience report found that adults in the United States devoted about 10 hours and 39 minutes each day to consuming

mobile devices, particularly using mobile apps. A 2014 study showed that children between the ages of 3 and 5 spent an average of two hours per day in front of screens. Experts have warned that exposure to digital media can affect children and families. Exposure to screens can be habit-forming, and early overexposure increases the likelihood of overuse later in life. A few ideas to help individuals cut down on screen time include the following:

n Schedule media hours.

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oga continues to grow in popularity. In a questionnaire administered every five years as part of the National Health Interview Survey, the National Center for Complementary and Integrative Health and the National Center of Health Statistics found that the number of people practicing yoga increased dramatically between 2002 and 2012, when approximately 21 million adults acknowledged practicing yoga. That figure equated to nearly double the number of people who practiced yoga just 10 years earlier. The almost meteoric rise in popularity of yoga can likely be traced to many factors, including a growing awareness among the general public regarding the impact a healthy lifestyle can have on both short- and long-term health. An essential component of a healthy lifestyle involves taking steps to protect one’s body, and that can include making an effort to reduce the aches and pains that are often associated with aging. “The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome,” explained Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini yoga instructor. The American Osteopathic Association (AOA) notes the benefits of yoga extend even further than relieving chronic pain. According to the AOA, yoga can help men, women and even children increase their flexibility as well as help them build stronger, more toned muscles. Additional benefits of yoga can include weight reduction, improved cardiovascular and circulatory health and improved energy and vitality. But the benefits of yoga extend beyond the physical to the mental. The American Psychological Association notes that several studies have shown that yoga can help strengthen social attachments, reduce stress and relieve anxiety, depression and insomnia. For example, a 2012 study from researchers at the University of California, Los Angeles, found that a particular type of yoga that included brief, daily meditation reduced the stress levels of caregivers tasked with caring for people suffering from Alzheimer’s disease and dementia. Yoga often requires little or no financial commitment on the part of the people who practice it. Many yoga studios do not require long-term commitments, instead asking that customers pay a small amount each time they visit if they are hesitant to commit to memberships. In addition, yoga requires just a mat and some appropriate clothing, ideally clothing that’s conducive to flexibility but not so loose that it will prevent performing certain poses. Before including yoga in an exercise regimen, individuals should speak with a physician. Once they get the green light, men and women can look for a beginner class and let the instructor know that they are new to yoga. Many yoga studios offer introductory classes that help participants acclimate their bodies to yoga and the various poses it entails before moving on to more challenging poses.

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Chester HEALTH & wellness guide - January 31, 2018

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Chester HEALTH & wellness guide - January 31, 2018