Health Beat, October 2013

Fight the ‘silent thief’ with nutrition and weight-bearing exercise

2 Richmond Register 2 Health Beat October 2013

HEALTH BEAT

AUGUST 2013

What you should know about your children’s eyes

T

here are many milestones in your children’s development ― first word, first step, first day of school. Their vision is crucial to all of those big days.

Your baby’s eyes Your role begins even before birth with proper prenatal care and nutrition.

At birth, make sure your baby’s eyes are

screened for signs of eye health and inherited eye problems. Here are some milestones for eyesight during this time: • In the first 4 months, newborns see indistinct light and dark patterns.

They should begin to follow moving objects with their eyes and reach for things — first by chance and later more accurately — as hand-eye co-

ordination and depth perception begin to develop.

• At 6 to 8 months of age, both eyes should focus equally and easily on a target.

• At 8 to 12 months, both eyes should be used together to judge distances and allow the baby to grasp and throw objects with greater precision. {Continued on page 11}

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Ann Laurence Publisher Bill Robinson Health Beat Editor Joyce Rose Composing Advertising Staff

CONTENTS October 2013 • Issue 10

FEATURE

Fight the ‘silent thief’ with nutrition and weight-bearing exercise

Read Dr. Jack Rutherford’s column on Page 8

Tim Lone Media Consultant

ARTICLES

Tim Merlin Media Consultant

2

What you should know about your children’s eyes

Perry Stocker Media Consultant

3

Injury prevention tips for the physically active

4

Mental Morsels: What is a reader really doing?

5

Chriopractic Corner: Eat, sleep and learn

Who to call

6

After-school karate - Part 1

To advertise in Health Beat, call 623-1669 For story ideas, call Carrie Curry at 624-6695

7

GROWING UP: Kids refusing to go to school

10

More Americans exercise while they work

14

Don’t miss 2nd Sunday Weekend, 2013

Nancy Woodward Media Consultant

Health Beat is an official publication of the Richmond Register.

Injury prevention tips for the physically active

P

Bookending your workout with some lowintensity cardiovascular exercise can reduce your risk of injury and aid in muscle recovery.

hysically active men and women come to expect a bump or bruise every so often. Such minor scrapes are often an accepted and inevitable byproduct of an active lifestyle. While broken fingernails or scraped knees are nothing to get worked up over, more serious injuries can sideline athletes and threaten their long-term health.

Though injuries can occur at any time, active men and women can emphasize several preventive techniques to greatly reduce their risk of injury, ensuring they can continue to live active lifestyles into their older adulthood.

Warm up before beginning your workout. Warming up before you dive into your workout can loosen your muscles and increase blood flow. Light cardiovascular activity, such as five minutes of low-intensity walking or running on

the treadmill, can be enough to loosen your muscles and get your blood flowing. Warming up may also improve your performance throughout the rest of your workout.

Athletes may also want to cool down at the end of their workouts. Some low-intensity exercise before you call it quits can help your muscles recover more quickly and reduce your risk of injury come your next workout.

• Focus on form. Strength training exercises like weightlifting are a great way to promote long-term bone health and prevent or reduce the severity of osteoporosis, a condition in which bones become brittle and fragile from loss of tissue. But poor form when strength training can lead to injury, including muscle strains and backache. Such injuries can be quite {Continued on page 15}

4 Health Beat October 2013 MENTAL MORSELS:

What is a reader really doing?

I

consider myself fortunate to have developed a love of recreational reading at a young age.

From comic books to the Hardy Boys, Danny Dunn and even a few of the classics, my life has been steeped in a literate tradition, worlds of imagination between the pages of those low-tech storytellers, books.

Reading has a long history of research behind it, showing that it can boost IQ, lengthen attention span, increase vocabulary and make us better communicators. Can’t you tell just by talking to someone whether or not they’re a reader?

Even before I knew about all of these cognitive benefits, though, I always harbored sympathy for those people who never found the love for literacy. Thousands of ideas, stories and heroic themes are just passing them by.

I’ve had conversations with them before, and they usually have reasons for why they prefer to do anything else

besides lose themselves in a book.

Some say that they have to “read all day” in their jobs, and the last activity that draws them in their spare time is more of the same.

But, that can’t be the whole story, because voracious readers also often have to read on the job; yet they still find reading a rewarding use of their time afterward.

In the words of a past college peer of mine, “a reader is a reader is a reader.”

We’re going to read for pleasure, no matter the other word requirements in our lives.

What’s even harder for me to grasp than the idea of not loving to read is that non-readers actually pity me!

Yes, I’ve had a few very intelligent non-readers observe that life has too much for them to do to be bothered “staring at words on a page all the time.”

They seem to have confused the technology requirements of reading — using the senses to take in words — with what

Thomas W. Thornberry, M.A.

reading is “really’ all about.

I’ve been around the block a few times when it comes to dealing with people, enough to know that adult readers almost never win converts from adult non-readers. You either develop the love for it at a young age, or you probably never will.

Still, as a professional who focuses on the inner world, I feel the need to try to illustrate what reading entails, absent the idea that it’s just staring at words for people who would rather be doing something else.

At its heart, reading is about building a relationship. Although usually considered a solitary activity, reading requires the reader to connect to another person. After all, stories and ideas don’t descend out of the sky. They are assembled and written down by other people.

More, reading is a negotiation. The writer uses language to explain something, and the reader chooses how to act on that explanation. Words on a page aren’t just words. They are a recipe, a set of directions from the writer, suggestions to the reader for how to use their own imagination.

Like a muscle doing different exercises, the imagination gets better and more efficient the more one uses a variety of writers and styles to operate their mental machinery.

You see, what non-readers don’t grasp is that reading isn’t a passive process at all. A reader is expending large amounts of energy and effort to create something inside themselves.

Ask any doctor which organ in the body consumes the most energy, and {Continued to page 13}

October 2013 Health Beat 5 CHRIOPRACTIC CORNER:

Eat, sleep and learn Robert Boardman Chiropractor

T

his statement has a myriad of emotions attached to it.

Young students excited with new pencils and back packs, first year teachers with the “I’m gonna change the world” enthusiasm.

You also have older students wanting to get back to the social malingering, veteran teachers continuing to look for ways to get the attention of the next classes at least for a few days and parents looking forward to a few days of quiet.

I get questions at the office from all of these groups, and I will address a few today.

Teachers, students and parents all have a common goal of getting to the end of school with more knowledge as easily as possible and without too many wounds (physically or emotionally).

There are other concerns, like snow days for students, finances for parents and for teachers.

There are steps each of these groups can take to make this a great school year.

Students, be prepared. Eat right, actually listen, understand the process of education is going to take time and get in the way of many “fun” things you would rather be doing.

Here is part of the problem. Today, the information coming to you from technology is fast, very fast, and it come as fast as you can handle it.

In the classroom, because there are numerous students and different learning speeds, the information will seem comparatively slow. Sometimes you will feel bored, but take this time to work on your patience and memory retention. You have to be there; the system will be slow to change, so make the best of it. Work on using your time more effectively.

For parents, have students pick out their clothes the night before. Get them a good breakfast. Remember that limiting caffeine and sugars before school will reduce blood sugar drops about 10 o’clock.

Get the students to school so they have time to get organized and don’t have to rush to get to class.

They may not want to get to bed on time or get up in time, but they really hate to be late. If they need to be in their first class at 8:10, with a 5 minutes jog to get there, dropping them off at 8:05 will start their day off badly.

Sleep is very important too. Here is a list of how much

sleep is needed for each age group.

• 3-6 years old: 10-12 hours per day. Children at this age typically go to bed between 7 and 9 p.m.

• 7-12 years old: 10-11 hours per day. At these ages, with social, school,and family activities, bedtimes gradually become later and later, with most 12-years-olds going to bed at about 9 p.m.

• 12-18 years old: 8-9 hours per day. It turns out many teenagers may need more sleep than in previous years.

Teachers, you can also make a few changes to help students deal with the speed variation in information due to technology.

Research shows movement of the spinal column actually sends energy to the brain. Sitting still causes decrease in mem{Continued to page 13}

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6 Health Beat October 2013 THE BREAKING POINT:

After-school karate Part 1 L

ocal schools are back in session. The little guys and girls have enjoyed a long, warm and hopefully exciting summer.

Many have participated in various camps such as: karate day camp, basketball camp, baseball camp, cheerleading, band, 4-H and GT camp to name a few. Not to mention the many great vacation Bible schools in our county.

Now school is here and many parents are looking for good constructive and life-enriching after-school options while they are at work. Parents want a program this is very structured and safe and teaches children respect, self-discipline, focus, good behavior, fitness, life skills, self-defense and goal setting.

A transported after-school martial arts program can be the answer. Transported after-school martial arts programs include: daily life-changing martial arts classes, mat chats, drills for skills, late pickup times and transportation provided from area schools.

Numerous studies have shown the benefits of life-enriching after-school programs, especially martial arts.

Parents see children who are more confident, lose weight, improve grades and character development.

In fact, most kids in a transported after-school martial arts program often place better at competitions than traditional one-to-two day per week evening students.

Contact a licensed transported after-school martial arts studio and see if it’s right for you.

Next column we’ll discuss a typical transported after-school martial arts program set up.

Master Will Schneider

Master Will Schneider is the CEO of Elite Martial Arts & Fitness, Martial Arts Global and the Elite Martial Arts Challenge. He is a 1996 World Martial Arts Hall of Fame Inductee and a popular speaker on self-defense, leadership skills, and child protection skills. He can be reached at Was8189@gmail. com

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October 2013 Health Beat 7 GROWING UP:

Kids refusing to go to school “M

y tummy and head hurts. I don’t think I can go to school.

I should probably stay home with you,” pleads the little boy to his mother.

“Honey, I know you don’t feel good, but you need to try to go,” replied his mother.

“But my head hurts! It is just pounding! I can’t go to school!” shouted the boy. “Very well, let me go call the doctor,” replied his mother.

School refusal can come in many shapes and forms. It is known by a variety of names including absenteeism, truancy and school phobia.

While school refusal tends to be the focus of concern for most parents, there are typically underlying issues that are driving the behavior. Children who exhibit school refusal can be experiencing various forms of anxiety or depression.

They can also be oppositional or have medical conditions such as asthma.

Children can come up with a wide range of excuses of why they should not go to school. These range from being physically ill and too tired to complaining about teachers and being picked on by other children.

Some of these excuses may be legitimate, but avoiding school will not make them any better.

There are several options available for parents and caregivers who have a child who is refusing to go to school.

The most important option is for parents to reach out to the school and let them know about the situation.

Chronic absenteeism is a quick way to

sour communications between home and school.

As soon as there is a sense that school refusal is turning into an on-going issue, parents should have a meeting with school staff to discuss the situation and come up with a plan on how to intervene.

At home, parents need to be sure they make their expectations clear regarding school attendance and morning behaviors.

If problems persist, a mental health counselor can be brought in to address underlying anxiety or depression issues of the child. The counselor can also work with the parents to help establish regular routines for the child and to find ways to solve problems and reduce conflicts.

The more a child is able to successfully get out of going to school by refusing to go, the tougher it will be for parents to reverse the behavior. Taking a firm stance early on and taking action

Dan Florell, Ph.D. and Praveena Salins, M.D.

will go a long way towards addressing the issue.

Dan Florell, Ph.D., is an assistant professor at Eastern Kentucky University and has a private practice, MindPsi (www. mindpsi.net). Praveena Salins, M.D., is a pediatrician at Madison Pediatric Associates (www.madisonpeds.com).

8 Health Beat October 2013 DR. JACK RUTHERFORD ON HEALTH & FITNESS

Fight the ‘silent thief’ with nutrition and weight-bearing exercise

O

steoporosis results from chronic bone loss which leads to the deterioration of bone tissue and low bone density.

Fractures from osteoporosis are more common than heart attack, stroke or breast cancer combined. One in three women and one in five men will suffer an osteoporotic fracture during their life.

Osteoporosis is known as the “silent thief ” because the disease progresses through adulthood without symptoms.

Many older adults are not even aware they have weak bones until they fall because of a fracture.

Women typically lose significant amounts of bone tissue during menopause, when bone-protecting estrogen levels drop.

The good news is that you can take precautions to protect and even strengthen your bones. Good nutrition combined with regular weight-bearing exercise will help bones remodel themselves robustly.

Specific nutrients such as calcium, protein, phosphorous, most vitamins and other micronutrients play a role in bone health. Let’s briefly look at their contributions.

• Calcium. Bone contains roughly 99 percent of the body’s calcium, so we need calcium to build bones.

• Most people need between 600 and 1200 mg of calcium a day, but recent evidence suggests that supplementing with more than 1000 mg

is probably unnecessary and may even be harmful.

• It’s also important to know that some foods and medications interfere with calcium absorption. Foods containing phytates and oxalates bind up minerals and prevent the body from extracting them. Phytates are found in grains, seeds and nuts while oxalates are found in spinach, sweet potatoes, walnuts and rhubarb.

• Cheddar cheese, milk, yogurt and cabbage are the best foods for calcium absorption. Other good choices are broccoli, kale, white beans and mustard greens.

• Protein. Approximately 20-30 percent of bone mass is made up of protein. Protein intake influences bone health because it causes higher calcium absorption. Therefore, a high protein and high calcium diet is optimal for bone health. Look for a variety of plant and animal-based protein sources so that you don’t consume too much saturated fat.

• Phosphorus. Eating a high protein diet will also mean a high phosphorus diet because many foods such as milk, meat, cheese and poultry are loaded with phosphorus. Phosphorus from additives seems to be more readily absorbed than phosphorus from foods.

Thus, drinking soft drinks with phosphoric acid likely isn’t the best idea for bone health. A concern is too

Dr. Jack Rutherford

much phosphorus, which interferes with the formation of active vitamin D in the body (see vitamin D below). The bottom line is that by eating a balanced diet, you will probably insure that you are getting enough phosphorus.

• Vitamins D, K, C, E, A & B. Vitamin D, the sunshine vitamin, does several good things for our health and particularly our bones. Vitamin D helps build bones and absorb calcium.

• Requirements differ according to geography, the amount of sun exposure and blood levels. Since vitamin D deficiency is common, especially among those with higher body fat, some people should consider a supplement.

• Vitamin K2 (dairy, meat and poultry) helps guide calcium to where it needs to go.

• Vitamin C (vegetables and fruits) helps form new bone tissue.

• Vitamin E (tomatoes, nuts, seeds and dark green leafy greens) acts as an antioxidant to fight off free radicals that can destroy bone.

• Too much or too little vitamin A may harm bone health.

• The B vitamins help keep homocysteine in check. Fractures may occur when homosysteine levels are higher.

• Sodium, potassium and magnesium. Too much sodium appears to increase calcium loss. Consuming potassium (fruits and vegetables)

October 2013 Health Beat 9

aids in a more favorable potassium-sodium balance which can help preserve bone. Magnesium (dark, leafy greens, seeds, beans and nuts) helps in bone formation.

Bone busting factors • Caffeine. Excessive caffeine (more than two cups of coffee a day) seems to be harmful for bones.

• Too much alcohol. While beer contains silicon, some B vitamins and polyphenols, all of which may help protect bone, more than two alcoholic drinks per day appear to be harmful to bone.

• Dieting. Aggressive dieting often means the body isn’t getting enough energy to maintain body mass. Loss of energy and body mass usually equates to loss of bone mass. Likewise, eating disorders can have a long-lasting negative effect on bone health because of the consistent lack of nutrients.

• Medications. Certain medications used in the treatment of breast cancer, depression, ulcers, diabetes and heartburn can interfere with

hormones and, as a result, cause bone loss and/or the absorption of minerals.

• Body size. Too much body fat often means more inflammation which can harm bones. On the other hand, more muscle mass usually equates to higher bone density and strength.

• Smoking. Smoking accelerates bone loss. The nicotine and toxins in cigarettes affect bone health from many angles. It is estimated that smokers have double the risk of bone fractures. Heavy smoking increases the risk of fractures even more.

Strategies for good bone health You can help keep your skeleton strong and healthy for a lifetime with these simple strategies: • Get your nutrients from whole, unprocessed foods, not supplements, as much as possible.

• Eat several calcium-rich foods every day.

• Get enough vitamins. If you’re unsure you getting your daily quota,

• •

• •

• • • •

•

•

add a multivitamin supplement.

Eat lots of fruits and vegetables. All contribute to good bone health.

Load those bones. Lift weights.

Jump. Run. Walk. Carry things.

The more weight-bearing activities, the better.

Consume protein with every meal.

Limit your sugar intake. Instead of cookies or candy when you want something sweet, try dried fruit.

Drink alcohol in moderation. Two or fewer drinks a day, please.

Watch the caffeine. Limit your coffee consumption to two cups a day.

Maintain a healthy body fat ratio.

When trying to lose fat, create a negative energy balance in which you burn more calories than you consume. Avoid fad diets and other gimmicks.

Check your vitamin D status. If you don’t have adequate levels (30-40 ng/ml or 75-100 nmol/L), supplement until you do.

Don’t smoke.

10 Health Beat October 2013

More Americans exercise while they work

By Sam Hananel, Associated Press

WASHINGTON — Glued to your desk at work? Cross that off the list of excuses for not having the time to exercise.

A growing number of Americans are standing, walking and even cycling their way through the workday at treadmill desks, standup desks or other moving workstations. Others are forgoing chairs in favor of giant exercise balls to stay fit.

Walking on a treadmill while making phone calls and sorting through emails means “being productive on two fronts,” said Andrew Lockerbie, senior vice president of benefits at Brown & Brown, a global insurance consulting firm.

Lockerbie can burn 350 calories a day walking 3 to 4 miles on one of two treadmill desks that his company’s Indianapolis office purchased earlier this year.

“I’m in meetings and at my desk and on the phone all day,” he said. “It’s great to be able to have an option at my work to get some physical activity while I’m actually doing office stuff. You feel better, you get your blood moving, you think clearly.”

Treadmill desks designed for the workplace are normally set to move at 1 to 2 mph, enough to get the heart rate up but

not too fast to distract from reading or talking on the phone comfortably.

It’s been a decade since scientific studies began to show that too much sitting can lead to obesity and increase the risk of developing diabetes, high blood pressure and heart disease.

Even going to the gym three times a week doesn’t offset the harm of being sedentary for hours at a time, said Dr. James Levine, an endocrinologist at the Mayo Clinic.

“There’s a glob of information that sitting is killing us,” Levine said. “You’re basically sitting yourself into a coffin.”

More companies are intrigued by the idea of helping employees stay healthy, lose weight and reduce stress — especially if it means lower insurance costs and higher productivity, said Levine, an enthusiastic supporter of the moving workstations.

“Even walking at 1 mile an hour has very substantial benefits,” Levine said, such as doubling metabolic rate and improving blood sugar levels. “Although you don’t sweat, your body moving is sort of purring along.” {Continued to page 12}

October 2013 Health Beat 11 {Continued from page 2}

What you should know about your children’s eyes • At 1 to 2 years, eye-hand coordination and depth perception should become well developed.

• At 2 to 3 years, children will become more interested in exploring their environment and in looking and listening.

Your child’s first vision examination should be between 6 to 12 months of age. However, you should be on alert for symptoms that may indicate a need for earlier care – constant eye turning, favoring one eye, a tendency to bump into objects on one side, red eyes or lids, excessive tearing, encrusted lids or frequent sties.

Your preschool child’s eyes Your preschooler is learning to use vision to guide other learning experiences. He or she will develop visually guided hand-eye-body coordination, fine motor skills, visual motor ability and perception skills needed to learn to read and participate in other activities.

At age 3, a comprehensive vision examination is recommended. With today’s equipment and tests, a child doesn’t have to know the alphabet to have their eyes examined.

Kentucky law requires that children ages 3 through 6 who are entering a public school or preschool program for the first time have a vision exam.

Be on alert for signs that may indicate vision development problems, such as coordination difficulties playing ball; riding a bike; or avoiding coloring, puzzles or other detailed activities.

Your school-age child’s eyes Good vision is essential in the classroom and at play.

Don’t assume your child has good vision because he passed a school vision screening, which is not the same as a thorough exam conducted by an eye doctor.

A comprehensive eye exam is particularly important if you child tends to: lose place while reading, holds the book closer that normal or uses his finger to maintain his place while reading; avoids close work, rubs his eyes, has frequent headaches, turns or tilts his head, squints, omits or confuses small words when reading aloud or consistently performs below academic potential.

From quality of life to success in school, eyesight and eye health are tremendously important. Eye exams aren’t just for adults. Comprehensive eye exams are essential for your child’s overall health and well being.

12 Health Beat October 2013 {Continued from page 10}

Exercising at work Sales at Indianapolis-based TreadDesk are expected to increase 25 percent this year as large corporations, including Microsoft, Coca Cola, United Healthcare and Procter & Gamble have started buying the workstations in bulk, said Jerry Carr, the company’s president.

At LifeSpan Fitness, based in Salt Lake City, sales of treadmill desks more than tripled over 2012, said Peter Schenk, company president.

“We don’t see the growth slowing down for several years as right now we are just moving from early adopters, which are educated and highly health conscious, to more mainstream users,” Schenk said.

With bicycle desks or desk cycles, workers can pedal their way through the day on a small stationary bike mounted under their desk.

Treadmill desks can range from about $800 to $5,000 or more, depending on the manufacturer and model. Desks cycles start as low as $149 for models that can fit under an existing desk but can run $1,400 or more for those with a desk built in.

Standup desks can run as low as $250 for platforms that can rest on an existing desk.

Some workers have opted for lower-profile — and lower-cost — ways to stay fit at work, such as sitting on giant exercise balls instead of chairs. Using the inflatable balls can help improve posture and strengthen abs, legs and back muscles.

“I’ve got nurses in my operating room who will use one of those balls instead of a chair,” said Michael Maloney, a professor of orthopedics and sports medicine specialist at the University of Rochester Medical Center.

Maloney said anyone trying an exercise ball, treadmill desk or moving workstation should approach it with common sense.

Those who have not been exercising regularly should start using the equipment in small time increments to avoid injury, he said.

“They have to just do it with some common sense and not overdo it,” Maloney said. “Just pay attention to how their body is responding to the new activities.”

Georges Harik, founder of the Web-based instant messag-

Health

ing service imo.im in Palo Alto, Calif., bought two treadmill desks for his 20-person office to share three years ago. Employees tend to sort through email or do other work while using the treadmills.

“I do it when I can,” he said. “Sometimes it’s not possible if you’re really thinking hard or programming a lot. But this sort of low-grade activity that keeps people from being sedentary probably helps extend their lives by a few years, and we’re big fans of that.”

The office has also purchased standing desks for most of its employees. The desks can be raised up or down with the touch of a button, and Harik says at least three or four workers can be seen standing at desks to stretch their legs at any one time.

But not everyone wants one, Harik said. Some workers find it too distracting to incorporate standing or walking into their work, and some feel they are just not coordinated enough to multitask as they exercise.

Levine said he was at first skeptical that a standup desk would offer improvements in health comparable to treadmill desks or other moving workstations.

“It appears I was completely wrong,” he said. “Once you’re off your bottom, it’s inevitable that you start meandering around. Within two minutes of standing, one activates a series of metabolic processes that are beneficial. Once you sit, all of those things get switched off.”

Denise Bober, director of human resources at The Breakers, the resort hotel in Palm Beach, Fla., said having a treadmill desk in her office has made a big difference in how she feels after work.

“The more movement and interaction I have, the more energy I have at the end of the day,” she said.

Bober spends one to three hours walking when she’s in the office, usually at 2 mph.

“If I go faster, then I make too many typing errors, but if I’m just reading a report I can go faster,” she said.

——— Follow Sam Hananel on Twitter: http://twitter.com/SamHananelAP

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HEALTH BEAT

Richmond Register 11 October 2013 Health Beat 13

{Continued from page 4}

What is a reader really doing? they’ll tell you it’s the brain. A reader sitting quietly with an intense look of concentration on their face might be the hardest-working person you observe in a day!

I won’t try to convert the non-readers out there. But I

love the mental worlds I’ve built in my lifetime, and hope you have opportunity to experience the same!

Such rewards are as close as your local library.

{Continued from page 5}

Eat, sleep and learn ory, retention and lowers attention span.

Stimulating activity and movement cause the energy of the class to go up and increases participation. There is a thing called neurobics, developed by Dr. Katz of Duke University, that calls for you to change positions of things around the room, write with the opposite hand and do other thing to make the brain more active.

My 13-year-old said two things students may like to eat for breakfast are breakfast pizzas, for which you take pizza crust, ham or bacon, eggs, cheese. Alittle pizza sauce is optional. The other is oatmeal (the old fashion style, because

$

it doesn’t spike blood sugar) with berries and stevia, or peanut butter and honey.

Chiropractic is also an important part of a great year because it ensures your nervous system will be working to help you deal with stress more effectively, increase your immune system’s ability to fight disease and lets your body heal itself.

It also enhances the mobility of the spine for more energy throughout the day.

So get adjusted, get enough sleep, eat well and move more.

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14 Health Beat October 2013

Gina Noa UK Cooperative Extension Agent for Family & Consumer Sciences

Don’t miss 2nd Sunday Weekend, 2013

T

hought for the day: The family that plays together stays together.

This year’s 2nd Sunday Weekend will be Oct. 12-13, and there will be plenty of opportunities for your family to play together.

This will be the sixth year for the 2nd Sunday statewide initiative, created to fight obesity and improve health in Kentucky.

The weekend will begin with a nature walk and golf scramble at the Blue Grass Army Depot, both starting at 10 a.m. Those who participate in the walk will explore the beauty of Lake Buck’s nature trail and learn the history of the depot property.

The Rally for the Cure Golf Scramble will include lunch and prizes for a cost of $35. For more details or to register for the scramble, call 779-7222.

The depot also will be hosting a Pink Boa 5K Run/Walk on Sunday at 7:30 a.m. The event is free, but donations will be accepted for the Susan G. Komen Foundation.

Everyone who pre-registers by Sept. 27 will receive a 2nd Sunday T-shirt. Driver’s license, proof of insurance and registration are required to enter the depot.

The 2nd Sunday Main Event will kick off in “Beast Mode” at 2 p.m., at nearby Battlefield Park. Neil Burns, spokesperson for 2nd Sunday, invites everyone to join him for a 15 minute session of aerobics for every body. Neil has lost 400 pounds through exercise and healthy diet and is now working as a personal trainer. He is a true inspiration.

The afternoon will continue with plenty of other physical activity opportunities.

Mike’s Hike and Bike will have bicycles available for you to explore the trails at the park. Visit Mt. Zion church and ride through Battlefield subdivision if you would like. There is no charge to borrow a bike.

Geocaching will be a new addition to the fun this year.

Bring your own hand held GPS device.

There will also be organized games for children, “Minute to Win It” type games and an interactive health fair. Group exercise classes such as ZUMBA, yoga and martial arts will be going on throughout the afternoon.

The popular Baby Buggy Parade will take place at 3 p.m.

Tricycles are invited to participate, too. Parents are encouraged to decorate their children’s buggies and trikes and join the parade around the park.

Everyone will receive a gift for participating.

You are invited to bring a healthy sack or picnic lunch and enjoy the “Pleasant View” before the celebration begins. Bring a blanket as tables are limited. Healthy snacks and water will be available during the event.

Keep your fingers crossed for cool, beautiful weather. If inclement weather is a threat, check facebook.com/MadisonCounty2ndSunday for cancellation information.

For more information on 2nd Sunday, call 623-4072 or like us on Facebook.

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October 2013 Health Beat 15 {Continued from page 3}

Injury prevention tips for the physically active

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painful and greatly compromise mobility. When strength training, focus on your form. If working out at a gym, ask a trainer or staff member to demonstrate how to use a machine correctly. If working out at home, employ the buddy system so you can have a spotter there to ensure your form is correct.

Don’t overtrain. When working out, many men and women get into a groove, during which it can be easy to overtrain. But overtraining can easily lead to injury as your body and muscles are not given ample time to recover between workouts. Regular exercise is important, but don’t overdo it. Make sure your muscles have time to recover between workouts.

Gradually increase intensity when

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returning to exercise after a layoff. Many men and women make the mistake of diving back into a high-intensity workout after a layoff. If you had to take some time off from working out because of an injury, a vacation or a busy schedule, then your return should begin with low-intensity exercises that gradually increase in difficulty as your body reacclimates itself to exercise. Reduce weight when strength training, gradually increasing weight as you get back into a groove, and make sure your first few cardiovascular or aerobic workouts are less intense than they would be otherwise.

Stay hydrated. Dehydration can cause serious health problems, so athletes must stay hydrated when

exercising regardless of the intensity of that exercise. Exercise-induced dehydration reduces aerobic endurance and can cause an increase in body temperature and heart rate and even muscle cramping. Though it’s important to drink plenty of water during exercise, it’s also important to drink water prior to exercising.

Hypohydration, which occurs when dehydration is induced prior to exercise, can reduce aerobic endurance, making it harder for men and women to achieve optimal results when working out.

Accidents happen when living an active lifestyle. But while there’s no way for active men and women to prevent accidents, they can take steps to reduce their risk of injury when working out.

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