Healthy living 07 24 14

HealtHY living

CLASSIFIED DEADLINE: TUESDAYS, 11:00 AM • DISPLAY DEADLINE: MONDAYS, 3:30 PM • www.klamathfallsnickel.com • JULY 24, 2014 • THE NICKEL • PAGE 13

JulY 24, 2014

Did you know?

Men and women who adhere to a vegan or vegetarian diet may find that mixing and matching certain foods they eat can greatly improve their overall health.

While studies have debunked the once accepted notion that vegans and vegetarians do not have enough iron in their diets because they do not eat red meat, it’s important to note that, even though vegetables do provide vegans and vegetarians

with a substantial amount of iron, the iron vegans and vegetarians get from grains and vegetables is a different type of iron that is not absorbed as well as the iron found in meat. In addition, certain staples of the vegetarian diet further limit iron absorption.

But consuming vitamin C at the same time as iron-rich foods can enhance iron absorption, ensuring vegans and vegetarians get the iron their bodies need.

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Fun ways to exercise outdoors

Abundant sunshine, higher temperatures and longer days make spring the perfect time to get outside and enjoy the great outdoors. Local parks may offer a slew of outdoor recreational activities to members of the community each spring, and there are bound to be a few seasonal offerings that focus on outdoor fitness.

Taking your workout outdoors is a great way to enjoy pleasant weather and stay fit at the same time. In addition to exercise routines done at the gym, explore the following energizing outdoor activities to burn calories and soak up some springtime sun at the same time.

Hiking A nearby park or wildlife preserve that features walking trails is a good place to begin an outdoor workout.

Some parks build exercise stations into their hiking paths, enabling visitors to vary their workouts along the way. Signs may also point out particular exercises that can be done during the hike, such as lunges or squats.

Hiking is a good cardiovascular workout that is particularly beneficial when done on varied terrain. Mixing uphill and downhill portions of the trail with level ones will work the various muscles in the legs and also provide greater resistance to get the heart pumping.

Hiking yoga is a new fitness trend that melds the classic poses of yoga with the cardiovascular workout of hiking. Hikers can break up their workouts at various points by getting into yoga poses. By doing so, it’s possible to burn twice the amount of calories one would in a standard yoga session. There’s also the added benefit of being outdoors, which can boost your mood.

Outdoor sports Rev up the heart and cardiovascular system with sports you can play in the great outdoors. Eschew indoor racquetball for a game on an outdoor court.

It’s easy to break a sweat and enjoy a good workout when a game of hoops is taken outdoors. Many parks include basketball courts where a few players can square off against one another.

Pickup football or baseball is another way to enjoy physical activity outdoors, especially for those who may not be gym hounds. Both sports provide a cardiovascular workout while building muscle. When players are engrossed in the game, they may not realize they’re having fun and getting fit at the same time.

Cycling Major cities across the United States, including New York, Denver, Washington, D.C. and Minneapolis, now boast bike-sharing programs. Calories burned while biking vary depending on the length and intensity of a ride, but cycling is often great exercise.

Cycling is not only for city streets.

Explore the various “rails to trails” n programs that criss-cross the country.

Defunct railway lines have been turned o into walking and biking paths. Some m hug coastal areas and feature impres- t sive views. Especially adventurous riders s can hop on a mountain bike and take to f the hills.

Jungle gym and parks workout Use items in the park to tailor a complete workout. Park benches can serve as a workout bench where athletes can do push-ups, triceps dips and step-up exercises. Stretch on a jungle gym or use monkey bars to fit in some pull-ups.

Some parks have their own fitness zones with exercise equipment built into the design. Hop onto a rowing machine or a hydraulic-based elliptical free of cost.

i m a l c a m t T t e t

Beach bounty The beach is not just for relaxing and catching some sun. Beaches can be g a great place to get a good workout as well. Swimming in the ocean against thea tug of the tide and waves is quite a task. f The buoyancy of the water will prevent t strain on your joints, but the resistance t of the water will work your muscles harder than if you were swimming in a s pool. o Running or walking in sand is i tougher than doing the same activities a on a packed surface. The sand offers more resistance, which will tire out your i legs and provide a greater cardiovasb cular benefit. Carting a few children, a a cooler, beach chairs, and refreshments b also may qualify as a workout!

W The spring is a time when many people renew their love affair with the w great outdoors and take advantage of b all the outdoor events and activities s at their disposal. Exercising outdoors is one way to soak up some sun while o enjoying some fresh air and getting o healthier. s m f s a

o e w t t d g e a d c

Use the warm weather as an excuse to W t take your workout outdoors.

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How to prevent injury when exercising outdoors

Many people take advantage of nice weather by exercising in the great outdoors. Some might skip the treadmill at the gym in favor of running at the park, while others join recreational sports leagues for some exercise and fun in the sun.

But exercising outdoors carries its share of risk. Unlike gyms where machinery clearly advises members about proper form and warns against lifting excessive weight, Mother Nature comes with no such warning labels. As a result, it’s up to men and women to make injury prevention a priority when taking their exercise routine outside.

The following are a handful of preventative measures that can help exercise enthusiasts avoid injury as they attempt to get or stay fit in the great outdoors.

• Study the terrain. Part of the danger of exercising outdoors is that, unlike a gym fitted with machines designed for the sole purpose of exercise, nature’s terrain is unpredictable. Safety features you take for granted at the gym, such as padded floors, are nonexistent outdoors. In addition, certain areas in nature might not be suitable to all athletes. For example, mountain biking is a popular sport, but not all mountain biking trails are the same. Some trails are ideal for beginners, while others are best ridden by more seasoned riders.

When your outdoor exercise regimen will be taking you off the beaten path, be sure you know the terrain before you start your workout. Speak with fellow outdoor enthusiasts about which trails or courses are best for someone of your skill level and adhere to their recommendations. When exercising on a trail for the first time, bring a friend along so someone can go get help should an accident happen.

• Stay hydrated. Dehydration is another cause of injury when athletes exercise in the great outdoors. Gyms have water fountains that allow members to take a drink of water when they’re thirsty. That water can help prevent dehydration, which can be painful and greatly increase your risk of injury. When exercising outdoors, be sure to bring along enough water so you can stay hydrated regardless of how far away from civilization you may find yourself.

• Honestly assess your abilities.

When exercising outdoors, it’s easy to overdo it. Warm air and sunshine

have a way of encouraging athletes to prolong their workout routines or push themselves a little harder. But pushing yourself past your limits can considerably increase your risk of injury. While it’s easy to stay within your limits when exercising indoors, where the environment may encourage you to cut a workout short rather than extend it, it’s easy to overextend yourself outdoors when the weather is nice. So it’s important for men and women to make an honest assessment of their abilities before beginning an outdoor exercise regimen.

Once you know what your body can and can’t handle, you can tailor your outdoor workout to one that makes the most of nice weather without putting your health at risk.

• Don’t challenge Mother Nature.

One of the biggest risks with regard to exercising outdoors is the tendency some athletes have to ignore the elements. Avoid working out in especially cold or hot weather, as such conditions are not conducive to exercise. Extreme weather also reduces the number of people outside, which means there won’t be as many people around to help you if you suffer an injury, lose your way or need help with your gear. Exercising outdoors is a great way to enjoy nice weather, but limit such workouts to those times of year when temperatures are most conducive to outdoor activity.

Working out in the great outdoors is a great way to make the most of a beautiful day. But athletes must still take certain precautionary measures to reduce their risk of injury when exercising outdoors.

Jeanne Stagner, CNM NP

Klamath Birth Center

Experience

Greater than 30 years experience in women’s health and midwifery including care of the newborn.

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Complete maternity care with births attended at home or Klamath’s first freestanding licensed birth center.

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Certified Nurse Midwife and Nurse Practitioner 1900 Main Street, Suite B, Klamath Falls, OR 97601 (541)887-8321 Office • (541)887-8322 Fax www.KlamathBirthCenter.com

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5232 South 6th St • (541) 884-9339 When exercising outdoors, stick to terrain that your body can handle to avoid injury.

Klamath Falls, OR 97603

Fax (541) 884-0454 • www.klamathdentalcare.com

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