Health, Wellness &Beauty
a blank slate media/litmor publications special section • january 25, 2019
38 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 25, 2019
How to overcome workout boredom other fitness-minded people. If games or competitions only take place once or twice a week, be sure to supplement your participation with more traditional workouts on off days.
E
ven the most ardent fitness enthusiasts sometimes lack the motivation to exercise. Various factors, including boredom with a fitness regimen, can affect one’s motivation to hit the gym. Boredom with a workout can sometimes be overcome by an especially effective workout. But for those instances when boredom is difficult to overcome, men and women who want to stay in shape can try these strategies.
Join a sports league. A workout doesn’t have to be limited to the weight room or the cardiovascular area of your local gym. If your motivation to workout is waning, consider joining a competitive sports league. Many fitness facilities even offer adults sports leagues on their premises or at nearby parks for outdoor sports. Sports such as racquetball, soccer and boxing or mixed martial arts provide great exercise and opportunities to meet
Take along your tablet. Many fitness facilities now include WiFi internet access with the cost of a membership. People bored with their workouts can take advantage of this perk and take their tablets with them to the gym, watching a favorite television show or movie while burning calories during the cardiovascular portions of their workouts. This gives people bored with their fitness regimens something to look forward to, and the chance to catch up with a popular show might be all the motivation people need to get off the couch and exercise. Periodically change your regimen. It’s easy to get bored with a workout if you’re always doing the same repetitive exercises. Speak with a
personal trainer at your gym and ask for some advice on how to switch things up and still meet your fitness goals. There’s more than one way to get fit, and periodically changing your exercise regimen can be a great way to shake things up and reinvigorate your interest in exercise. Set new goals. Boredom with a workout regimen sometimes creeps in because people have achieved their initial fitness goals and haven’t set new ones. Whether you have lost the amount of weight you set out to lose or can now squat as much as you set out to squat, set new goals so you have a new carrot dangling on the end of your stick. Nearly everyone encounters workout boredom at one point another. Various strategies can help you overcome such a malaise and reinvigorate your enthusiasm for exercising.
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Blank Slate Media Newspapers, Friday, January 25, 2019 • HEALTH, WELLNESS & BEAUTY
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40 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 25, 2019
How to improve circulation disease may experience different symptoms than someone whose circulation has been compromised by diabetes. Because issues affecting the circulatory system are complex, it’s important for men and women to learn how to address such issues if they suspect their systems have been compromised.
T
he human body is a complex, efficient machine. One highly important component of that machine is the circulatory system, which sends blood, oxygen and nutrients throughout the body. In perfectly healthy bodies, blood, oxygen and nutrients circulate throughout the body without issue. However, several conditions, including obesity and diabetes, can contribute to poor circulation, which is not a standalone condition but rather a
byproduct of another serious health issue. According to the health information site Healthline, when the circulatory system is not working at optimal capacity, people may experience tingling, numbness and throbbing or stinging pain in the limbs. Pain and muscle cramps also may result from poor circulation, the symptoms of which vary depending on the causes. For example, someone whose circulation issues are a result of peripheral artery
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Visit your physician. Poor circulation results from various health issues, so people who think they are dealing with poor circulation should not try to address the issue on their own. Rather, the best way to improve circulation is to visit a physician the moment you note a symptom. Doctors will confirm if patients are experiencing circulation issues and diagnose what’s causing those issues. Doctors also will work with their patients to devise a course of treatment for the issue that’s causing their poor circulation. If necessary, lose weight and keep it off. Obesity is one of the conditions that can contribute to poor circulation. So many people who are diagnosed with poor circulation may be advised
to lose weight and keep the weight off once it’s been lost. A 2009 study published in the International Journal of Cardiology found that losing weight helped obese women improve their circulation. A healthy diet that includes fish like salmon that is high in omega-3 fatty acids, which have been shown to improve circulation, can help people lose weight and maintain healthy weights going forward. Consider yoga. A 2014 review of an assortment of peer-reviewed studies found that yoga can have a positive impact on risk factors for cardiovascular disease. A lowimpact exercise, yoga can compress and decompress veins, potentially improving circulation. It takes time to master yoga positions, but even beginners who cannot fully perform poses during a yoga regimen can benefit from doing the exercises to the best of their abilities. Poor circulation is a byproduct of various conditions. Once a condition has been diagnosed, patients can help themselves by taking various steps to improve their circulation.
Blank Slate Media Newspapers, Friday, January 25, 2019 â&#x20AC;˘ HEALTH, WELLNESS & BEAUTY
41
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UNDERSTANDING VEIN DISEASE by Dr. Mark Schwartz MD, FACS, RPVI
Vein problems are common in the U.S. and around the world. By age 50, nearly 40% of women and 20% of men have some type of significant vein disorder. Leg pain, swelling, bulging varicosities, and ulcers caused by vein insufficiency are common reasons our patients suffer and lose time from work. Spider veins are often unsightly as well as uncomfortable. Vein disorders are manifested in a variety of ways. Varicose veins are large, blue, ropy structures which bulge in the skin and are often unsightly as well as painful. Spider veins are small blood vessels in the skin, either
Correction of the probblue or red, and often lem relieves pain and arranged in clusters swelling within one to or branches. Stasis two months. Some dermatitis is the red patients with vein or brown skin color insufficiency suffer change around the night time leg cramps ankle and lower leg, and restless leg syncaused by chronic drome. Once the leg venous stasis. Venous ulcers develop on the Dr. Mark Schwartz veins are corrected, one-third of patients are inside of the ankle most commonly, but sometimes completely relieved of these on the outside as well. These symptoms. ulcers are very painful, and are due to abnormal leaking veins in All patients with symptomatic the legs. Many patients suffer vein insufficiency can be treatleg pain and swelling from ed, almost regardless of age. We chronic leg vein congestion. have treated patients as young as This too is caused by abnormal 16 and as old as 95. Most leaking veins of the legs. patients suffer from varicose
veins, leg pain and swelling, restless legs, numerous painful superficial veins, and some suffer from very painful vein stasis ulcers. Surprisingly, many patients and their doctors are not aware that underlying vein incompetency is the reason patients are suffering from leg pain, heavy legs, and swelling. For more information on how to schedule a free vein screening with Dr. Mark Schwartz at the North Shore Vein Center, call 516-869-VEIN (8346) or visit our website www.LongIslandVein.com
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42 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 25, 2019
3 tips to overcome everyday aches & pains helps build a strong core. A strong core supports the spine and reduces the pressure on it, making it less likely people who sit for long stretches at a time will end their days with lower back pain. Routine exercise also helps other areas of the body by keeping muscles loose and flexible. Before beginning a new exercise regimen, men and women, especially those with existing aches and pains, should consult their physicians about which exercises they should do and which they might want to avoid.
2. Employ RICE.
P
ain is a significant concern for many people. Estimates from the International Association for the Study of Pain suggest that one in five adults across the globe suffer from pain. Pain can affect anyone, even people who have not been in an accident or suffered an injury while playing a sport or performing another physical activity. For example, lower back pain, which can be caused by sitting at a desk for long stretches of time, is the
most common type of chronic pain in the United States. Such pain may be unavoidable, but that does not mean it and other types of everyday aches and pains cannot be overcome.
1. Begin a well-rounded exercise regimen. Regular exercise that includes both strength training and cardiovascular exercise increases blood flow and
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RICE, which stands for rest, ice, compression, and elevation, can help men and women overcome the aches and pains that result as the body ages and tendons begin to lose some of their elasticity. RICE might be most helpful for people who have been diagnosed with tendinitis. Athletes over 40 who engage in activities that require repetitive motion might need to take more days off between rounds of golf or other competitive and/or repetitive activities. If tendinitis flares up, take some time away, icing any sore areas,
wrapping them in bandages, and elevating them while resting. Athletes rarely want to sit on the sidelines, but a few days off can go a long way toward alleviating the pain associated with tendinitis.
3. Recognize your body may develop some limitations. Age should not prevent you from being physically active, and numerous studies have touted the benefits of continuing to exercise into your golden years. However, as the body ages, muscle fibers become less dense, resulting in a loss of flexibility that increases the risk of injury and/or soreness. As men and women grow older, they shouldn’t abandon activities like gardening or strength training. But they may need to scale back on the intensity with which they perform such activities. Doing so can prevent the kinds of muscle strains associated with aging. Pain affects more than one billion people across the globe. But some simple strategies can help people overcome pain and enjoy a rich quality of life.
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44 HEALTH, WELLNESS & BEAUTY • Blank Slate Media Newspapers, Friday, January 25, 2019
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