2018 Healthy Living

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HEALTHY LIVING

LIVE HEALTHY LIVE BETTER February 2018

Top of the Morning

Make morning workouts work for you

Minding Your Mind

Simple ways to maintain New Year your mental acuity Baby 2017

On the Mend How to cope with FPO an athletic injury

Congratulations to the First Baby Born at Ashley Regional Medical Center in 2017.

As we welcome the first baby of 2017 born at the hospital, we look forward to providing the new Women’s Center planned for our hospital campus. Happy New Year!

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HEALTHY LIVING

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HEALTHY LIVING

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What is Healthy Living?

We hear a lot about healthy living and everyone seems to have a suggestion on how we can live a healthier life and lifestyle. It can be overwhelming if you consider all the recommendations, diets, exercise schemes, etc. So what can we do to live a healthier, longer life?

First, we need to choose to work on one thing at a time.

Trying to change everything at once will surely lead to failure.

Remember that it takes about six months to make something into a habit, so plan accordingly. And don’t get discouraged if you fall off the wagon…spend a day eating chocolate…or don’t exercise for a week. Just accept the fact that we are all imperfect and begin again.

Here are a few suggestions to start you on the path to a healthier life: Eat healthy – meaning eat a balanced diet of fruit and vegetables, whole grains, lean meat and small amounts of sugar and fat. You can get great advice from websites like www.fitness.gov; or www.heart.org. If you are considering a drastic diet change, be sure to check with your physician first.

Exercise – You don’t have to be an extreme exerciser to increase your health. Walking is still considered an excellent form of exercise – even just walking a mile a day can provide benefits. Successful walkers usually include a companion to walk with. Find an exercise buddy and begin today. Again, check with your physician to make sure you are healthy enough for exercise and what forms they would recommend.

Challenge your mental capacity – read a new book – take a

class at the local college – there are so many ways to improve your mind. There are many studies that show active minds can fight against dementia in older age. So get out the Sudoko puzzles and spend some time improving your mind.

Socialize – surprisingly, there is a lot of evidence that people who have friends and socialize regularly have a happier and healthier life. So make time to spend with friends and family. Join a club so you can socialize regularly.

Check-ups – There are many preventive tests like mammography and colonoscopies, that can help find disease early and treat it, or you may have inherited a family disease, like diabetes. Being healthy means visiting your physician and making sure you are doing what you need to do to remain healthy and treat any chronic conditions.

Start recommended tests at the suggested age. There are great resources out there like www.uspreventiveservicestaskforce.org.

Remember, don’t try to change everything at once. Start with something small, like making sure you add fruit to your diet every day. Small changes can reap great results.

Uintah Community Center and Recreation District Offices 610 South Vernal Avenue Vernal, UT 84078 435-781-0982 www.uintahrecreation.org

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Cedar Bear in the Basin

The Basin isn’t just cattle and rigs. Right here in our own backyard, for nearly 20 years, we have had Cedar Bear Naturales, the original manufacturer of liquid herbal products made with a multiple step alcohol-free process.

Thirty five years ago Carl Robinson cracked the code, so to speak, of making the perfect herbal product. Prior to Carl’s groundbreaking work with liquid plant-based health supplementation, no one had ever succeeded in making a strong, shelf stable, good-tasting liquid herbal product completely without alcohol. Tinctures were traditionally made with alcohol, which not only don’t taste good, but many of the nutrients in the herbs aren’t as viable when processed with alcohol. And people with health-related or religious issues with alcohol, as well as children and pets, can’t use products that have alcohol in them.

What Carl developed was a whole new category of herbal product made with glycerin, which he named TincTract®, as it is more than a tincture and more than an extract. “Herbs are Nature’s best remedies for building, balancing, and protecting health. Many of today’s pharmaceutical medicines were originally based on plant medicines, and I knew we had developed the best way to put Nature’s health support in a bottle,” says Carl.

Carl’s work had its humble beginnings in his Utah County home kitchen in 1985, and in 1999, Carl and his wife Jhoane moved to Roosevelt and brought his work with him as Cedar Bear Naturales™. Since then, Cedar Bear has developed its extensive Cedar Bear brand lines of the original herbal formulas for people of all ages, formulas just for kids, and also Pet’s Now!™, specifically for animals. Cedar Bear, as the parent company, has also developed an extensive division, Liquid Herbs International, for making products for other companies which has blossomed into a thriving business of its own.

In addition to their work with herbs, by 2009 Cedar Bear’s research and development team had pioneered the creation of the original glycerinbased iodine. The thyroid gland cannot produce thyroid hormone without iodine. Cedar Bear’s Xodine (Zodine) Iodine is gentle and beneficial, without the nasty taste that most iodine products have. While a straight mineral, not an herb, Xodine Iodine is a very important supplement for health.

“Prior to starting Cedar Bear, I had been formulating herbal products and consulting for other large supplement companies, but after developing my TincTract® process, which I knew made herbs that were better for health than other products

out there, I wanted to get the best health support to everyone possible. After starting Cedar Bear Naturales, we brought it here to the Basin to perfect the manufacturing processes so we could provide the finest herbal remedies throughout the world. It’s a big plan, but we’ve made great progress and have worked hard to build the great manufacturing team that we have now.”

“We are often asked by people where they should start with herbs,” says Jhoane. “I have a saying, instead of ‘We have an app for that’, it’s ‘We have an herb for that!’ So it depends on what your health needs are. For building and maintaining health, we have daily use building support formulas like our Herbal Minerals, Daily Herbals, and Daily Antioxidants, which are wonderful regular use formulas. They help support your everyday needs for major and trace minerals.

Especially this winter, everyone is concerned about how to stay well, and immune building and boosting is key to staying healthy. Cedar Bear has several formulas to help – Echinacea Super Immune and Immune Booster for when anyone around you is showing health distress. Wild Cherry Respiratory (wet runny noses) and Sinus Support Blend can also lend amazing support during this winter’s season. Keep them handy and use at - CONT. ON PAGE 5

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ubmedia.biz - 5 the first itch in the throat or sign of a sniffle.

Having difficulty with low energy or mental focusing? Adrenal & Focus Blend is one of Cedar Bear’s top formulas. In the Kid’s formulas, it’s Focus & Calming Blend. Memory Build and Ginseng Vitality Build are wonderful for anyone over 40 years old. Intestinal Cleanse for Kids has become our number one selling product to support your children’s health. Heart health, digestive health, liver health, kidney health, thyroid health… we have formulas for all these systems of the body. And also, over 130 single herbs that you can use and mix and match yourself. Cedar Bear herbs are fun to use – take them with you wherever you go. Use them straight, put them in a drink or in a smoothie, however you want to take them.”

“Our mission at Cedar Bear is to provide the finest herbal products to the world,” says Jhoane.

“For our best health and well-being, we need to get back to utilizing Nature’s support, and also we need to support taking care of Nature. That’s why we have also co-founded Cedar Bear Herb Farm and Oasis Gardens & Learning Center, a non-profit farm for sustainable growing and learning in Roosevelt. We need to teach, learn, and grow together.”

We invite you to come see us in Ballard at 1407 East Highway 40, across from the high school tennis courts; visit our online store on Amazon or www.cedarbear.com and see for yourself that we have “herbs for every body”!

MAMMOGRAMS The Gold Standard for Early Detection The American Cancer Society estimates 266,120 new cases of invasive breast cancer in the United States in 2018. Many cases are preventable with regular mammogram screenings.

Mammography is currently the “gold standard” for early detection, because it can spot tumors as small as grains of rice - years before they could be detected by hand.

Most experts now agree that every woman should begin annual mammograms at age 40, or earlier if recommended by a healthcare provider.

Some women find the compression of the breast to be uncomfortable, but proper compression is extremely important because it spreads the breast tissue more evenly, and greatly improves the quality of the image.

The doses of radiation are very low, and any adverse effects are far outweighed by the benefits of early detection.

On mammographic x-rays, fat appears black while ducts, glands and tumors appear white. In young adults the glands and ducts are larger, so tumors are more difficult to see on x-rays. This is why mammograms are generally not done on younger

REhAbiliTATiOn PROGRAm Reconditioning, Occupational & Physical Rehabilitation Get healthy and get home.

AFTER-SURGERY Care.

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women.

If a suspicious area is found on your mammogram or on a clinical breast exam, your physician may recommend a diagnostic mammogram. This exam includes special views that concentrate on the area in question and is different from a routine screening.

If you have nipple discharge, your physician may request a ductogram, which involves injecting a small amount of dye directly into the milk duct.

If you have a lump, an ultrasound exam with high frequency sound waves will help determine if the lump is solid (such as a fibroadenoma, or a cancerous tumor) or liquid (such as a cyst, which are usually benign).

Another way to approach a lump is to insert a small needle into it. This is called a Fine Needle Aspiration, or FNA. If the lump is a cyst, the syringe will fill with fluid and the lump will disappear. This means that it is most likely benign, and you will need nothing more than to have it rechecked in a few months.

If the lesion turns out to be solid, the physician may attempt to obtain a sampling of the cells to be examined under a microscope.

Sometimes the only way to be sure the abnormality is not cancerous is to do a biopsy - to take a sample of the tissue, and have it examined by a pathologist.

The sample can be obtained by a core biopsy, which is done with a large hollow needle, attached to something that works like an ear-piercing device.

If the lesion is difficult to feel by hand, your physician will use a stereotactic mammography unit to accurately guide the needle directly into the lesion even if it is as small as a grain of rice. Some stereotactic units look like a mammography machine; others are shaped like a table with an opening for the breast.

Another choice is to have a surgical biopsy taking out part of the lump, or the entire lump in surgery. This procedure can be done in a hospital or an outpatient center, and you will go home the same day.

Whatever the technique, the sample will be sent to a pathologist, who will examine it under a microscope and formulate a definitive diagnosis.

Try not to worry while waiting for results - four out of five biopsies turn out to be non-cancerous.

It is important to note that your early detection plan should include monthly breast self-examination and regular clinical examinations.

Schedule your annual exam with one of Uintah Basin Healthcare’s three certified OB-GYN providers (Dr. John Nolte, Dr. Scott Syndergaard, or Dr. Ben Williams), or Christy Thacker, FNP today in Roosevelt or Vernal by calling (435)722-4652 or (435)781-2030.

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What Is a Chiropractor?

Chiropractors are trained doctors who specialize in detecting and reducing misalignments of the spine called vertebral subluxation that interfere with central nervous system function.

Subluxations can cause inflammation of the joint and nerve root as well as lack of motion which can cause joint degeneration.

Chiropractors work in the field of complementary or alternative medicine, treating patients by performing hands-on chiropractic adjustments in order to help with postural restoration, spinal alignment, nervous system function and maintenance of health. Chiropractic physicians are trained to use their hands as their “instrument,” carefully adjusting the joints of the body, especially the spine.

In fact, Chiropractic is one form of alternative medicine that is considered manual therapies.

Rolfing, integrative manual therapy, massage therapy and myofascial release technique are also different manual therapies.

What are a Chiropractor’s specialties?

You might think of chiropractic adjustments as only being helpful for treating problems like back pain or a stiff neck, but that’s far

6 - ubmedia.biz from true. In many ways, Chiropractors have a “stress-centered” view of health: the underlying belief of chiropractic care surrounds the fact that the body has an innate ability to heal itself once interferences or “obstacles” (sources of stress that stand in the way of well-being) are removed.

Interferences that can negatively impact the nervous system and therefore diminish overall health, including the following: poor posture, poor nutrition, physical and emotional stress, muscular tension and tightness, and illness caused by a number of issues, including poor digestive health.

What is a Chiropractor hoping to do when they perform adjustments on patients?

Restoring motion and alignment of the spine is the first step in helping the rest of the body to self-regulate, self-maintain and self-restore, due to the spine’s direct neurological influence on the rest of the body. The American Chiropractic Association (ACA) states that “The benefits of chiropractic care extend to general health issues since our body structure affects our overall function.”

To simplify a complex process, they are tapping into the recuperative abilities of the body by restoring the relationship between a properly aligned spinal column and a well-functioning nervous system.

Chiropractors are trained to carefully analyze the spine to determine the presence of vertebral - CONT. ON PAGE 7

We are honored to be your choice in Chiropractic Care

vernalchiropractic.com 435-789-4483

285 East 100 South Vernal, Utah

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ubmedia.biz - 7 subluxation, which is when a spinal bone misaligns, causing interference to the nervous system and nerve irritation. In other words, chiropractic care is beneficial because it allows for better communication throughout the body, especially between the spine and the brain, also called the Central Nervous System (CNS).

The CNS is the controller of someone’s overall health, considering it regulates communication and coordination throughout the body that affects every organ, tissue, and cell. You can think of the brain as the main commander (or control center) of the CNS and the whole body. The nervous system sends chemical messages to and from the brain via the spinal cord, which is not the actual backbone (vertebra), but the cord that runs within the bones in the back and contains threadlike nerves that branch out elsewhere.

Patients who can benefit from visiting a Chiropractor include those with symptoms or diseases such as: Back pain Neck pain Migraines or frequent headaches Asthma Sciatica Back pain due to pregnancy Acid Reflux Colic Heart problems including high blood pressure Bell’s Palsy Frozen shoulder Joint pains and osteoarthritis Neurological problems such as epilepsy Brain/Central Nervous System Dysfunction Insomnia/trouble sleeping TMJ Injuries and disorders of the musculoskeletal system, involving the muscles, ligaments, and joints Indigestion or upset stomach Dental or visual problems Injuries due to accidents or trauma This information is brought to you by your friends at Vernal Chiropractic Clinic in Vernal.

Enjoyable Exercise Sedentary lifestyles can be dangerous to human health. Numerous studies have linked sedentary lifestyles to various diseases, including Type 2 diabetes, heart disease and stroke.

But in spite of those connections, sedentary lifestyles are on the rise.

According to the National Health and Nutrition Examination Survey from the Centers for Disease Control and Prevention, both men and women are engaging in physical activity a lot less frequently than in years past. The survey, which examined data between 1988 and 2010, found that women who reported not engaging in physical activity rose from 19 percent to 52 percent, while figures for men rose from 11 percent to 43 percent.

Many men and women find physical activity unenjoyable, which may make it difficult for them to include exercise in their daily routines.

The following are some approaches men and women living sedentary lifestyles can take to make physical activity more enjoyable.

Find activities you like. Physical activity is not limited to working out in a gym.

Many adults find gyms great and motivational places to get in shape, while others are bored by strength-training or intimidated by gyms.

Finding a physical activity you enjoy increases the chances that you will make exercise a part of your daily routine. Yoga, walking and cycling are just a few of the many physical activities that can help you live a less sedentary life.

Get a workout buddy. Another way to make exercise more enjoyable is to enlist a friend to workout with you. Friends can supply motivation on those days when you don’t feel like

working out while also making workouts more enjoyable by sharing a few laughs as you lift weights, walk around the neighborhood or engage in whatever physical activity you do together.

Set specific goals. Exercise also becomes more enjoyable when you establish specific goals that give you something tangible to work toward. You are more likely to enjoy what you’re doing if you reach your goals along the way than if you don’t set any goals and simply go through the motions. You also can reward yourself for reaching certain goals, which will undoubtedly make your efforts more enjoyable.

Involve other interests in your exercise routine. If exercise truly bores you, find ways to incorporate your other interests into your workout routine. Rather than spending 30 to 60 minutes simply running on a treadmill, take your tablet along with you and stream your favorite television shows. If possible, catch up on reading while you ride the exercise bike.

Combining your workout routine with other passions can make your exercise routines more enjoyable, making you more likely to commit to them on a regular basis.

Sign up for classes. Gyms are more than just weight rooms and cardio machines. Many gyms now offer classes like Zumba, kickboxing and yoga, which can make exercise more communal and fun.

If the weight room isn’t your thing, find a gym that offers classes you’re likely to embrace.

Exercise need not be dull, and men and women looking to be less sedentary can look for ways to make working out more fun in an effort to reach their fitness goals.

Signing up for a class and working out with friends are great ways to make exercise more enjoyable.

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Protecting Yourself and Our Community from the Flu

At Ashley Regional Medical Center, our mission is Making Communities Healthier. One way we do this is by engaging our communities and educating people about how they can maintain good health.

Since flu season is in full swing, we want to help our community stay healthy and prevent the spread of this often debilitating illness. Here are a few things you can do to protect yourself from the flu, prevent it from spreading and speed up recovery, should you get sick.

First, get vaccinated.

This is the best form of protection against the virus. While it is still possible to contract the flu after receiving a vaccination, it is much less likely. Furthermore, studies have shown that flu vaccinations can make your illness milder, if you do get sick. This year, the CDC recommends that all individuals get the flu shot – not the nasal spray vaccination.

Other important preventative measures you can take include: • Washing your hands regularly with soap and water for 20 seconds, or use a hand sanitizer that is at least 60% alcohol-based

• Avoiding touching your eyes, nose and mouth • Avoiding sharing food, cups or eating utensils • Disinfecting your home and belongings, such as door knobs, light switches, children’s toys and play areas • Staying home from school or work if you are sick to prevent the spread of germs • Covering your mouth and nose when coughing or sneezing with a tissue, your sleeve or elbow, and NOT your bare hands • Getting a flu shot

• Calling your local hos-

pital or your primary care doctor with any questions Ashley Regional Medical Center is taking the appropriate steps at our facility to prevent the flu from spreading. We are doing this by: • Providing masks to all visitors and patients experiencing flu-like symptoms • Setting up stations throughout the facility

stocked with tissues and alcohol-based hand sanitizers • Encouraging all patients, staff and visitors to get their flu shot if they have not already done • Limiting visitation to help limit the spread of infection If you or a loved one begins to notice symptoms including coughing, sore throat, fever or upper respiratory symptoms, please see your doctor right away. Early detection is especially important for young children, elderly populations, pregnant women and people with certain chronic health issues. When detected early, prescription antiviral drugs can often help treat the illness and shorten the time you are sick by one or two days.

In addition, limit contact with others as much as possible immediately after noticing symptoms. Stay home (or keep your child home) for at least 24 hours after the fever is gone, except to seek medical care or for other necessities.

For additional information about influenza, visit www.cdc.org/flu or contact the Public Health Department.

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Walk Ins Monday - Friday • 8 AM - 9 PM Saturday • 9 AM - 6 PM

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Taking good care of your mouth, teeth and gums Good oral and dental hygiene can help prevent bad breath, tooth decay, and gum disease—and can help you keep your teeth as you get older.

Researchers are also discovering new reasons to brush and floss. A healthy mouth may help you ward off medical disorders. The flip side? An unhealthy mouth, especially if you have gum disease, may increase your risk of serious health problems such as heart attack, stroke, poorly controlled diabetes and preterm labor.

The case for good oral hygiene keeps getting stronger. Understand the importance of oral health — and its connection to your overall health.

What’s in your mouth reveals much about your

health.

What does the health of your mouth have to do with your overall health?

In a word, plenty. A look inside or a swab of saliva can tell your doctor volumes about

what’s going on inside your body.

Many conditions cause oral signs and symptoms.

Your mouth is a window into what’s going on in the rest of your body, often serving as a helpful van-

tage point for detecting the early signs and symptoms of a systemic disease; a disease

ample, often first become apparent as mouth lesions or other oral problems. In fact,

that affects or pertains to your entire body, not just one of its parts.

Systemic conditions such as AIDS or diabetes, for ex-

according to the Academy of General Dentistry, more than 90 percent of all systemic diseases produce oral signs

and symptoms.

The problem with dental plaque: Links to infections and diseases.

Though your saliva helps protect you against some invaders, it can’t always do the job.

More than 500 species of bacteria thrive in your mouth at any given time.

These bacteria constantly form dental plaque — a sticky, colorless film that can cling to your teeth and cause health problems.

Your mouth as infection source.

If you don’t brush and floss regularly to keep your teeth clean, plaque can build up along your gumline, creating an environment for additional bacteria to accumulate in the space between your gums and your teeth. This gum infection is known as gingivitis. Left unchecked, gingivitis can lead to a more serious gum infection called periodontitis.

Plaque as cause of common conditions?

Long-term gum infection can eventually result in the loss of your teeth.

But the consequences may not end there. Recent research suggests that there may be an association between oral infections — primarily gum infections — and poorly controlled CONT. ON PAGE 11

Healthy Smiles for every stage of life!

317 West 100 South~Vernal, Utah 84078 435-781-2805~Fax: 435-781-1656 smuindental.com

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Health Benefits of Water-based Exercise Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity. Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running, can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of death compared with inactive people. People report enjoying waterbased exercise more than exercising on land.

They can also exercise longer in water than on land without increased effort or joint or muscle pain.

Water-based exercise is especially beneficial to those who suffer from diseases. For people with arthritis, it improves use of affected joints without worsening symptoms.

People with rheumatoid arthritis have more health improvements after participating in hydrotherapy than with other activities.

Water-based exercise also improves the use of affected joints and decreases pain from osteoarthritis.

WATER AEROBICS AND FITNESS HOURS FOR ALL AGES. GROUP WATER AEROBICS

Water aerobics meet Mon, Wed, Fri, from 8-9am As well as Tues, Wed, Thurs, from 7-8pm

FITNESS HOURS

(lap swimming, personal water aerobics, water resistance/therapy)

• Morning fitness is Mon-Fri from 5am-7:30am (Sat, 8am-9:30am) • Open/Fitness hour, Mon-Sat, noon-1:30pm • Evening Fitness, Mon-Thurs, 8:15pm-9:30pm (Fri/Sat, 9-10pm)

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ubmedia.biz - 11 diabetes, cardiovascular disease and preterm birth. More research is needed to determine whether oral infections actually cause these conditions, which include: Poorly controlled diabetes. If you have diabetes, you’re already at increased risk of developing gum disease. But chronic gum disease may, in fact, make diabetes more difficult to control, as well. Infection may cause insulin resistance, which disrupts blood sugar control.

Cardiovascular disease. Oral inflammation due to bacteria (gingivitis) may also play a role in clogged arteries and blood clots. It appears that bacteria in the mouth may cause inflammation throughout the body, including the arteries. This inflammation may serve as a base for development of atherosclerotic plaques in the arteries, possibly increasing your risk of a heart attack or stroke. Some research suggests that people with gum infections are also at increased risk of heart attack and stroke. The more severe the infection, the greater the risk appears to be. And gum disease and tooth loss may contribute to plaques in the carotid artery.

In one study, 46 percent of participants who’d lost up to nine teeth had carotid artery plaque; among those who’d lost 10 or more teeth, 60 percent of them had such plaque.

Preterm birth. Severe gum disease may increase the risk of preterm delivery and giving birth to a low birth weight baby. The National Institute of Dental and Craniofacial Research, in fact, estimates that as many as 18 percent of preterm, low birth weight babies born in the United States each year may be attributed to oral infections. The theory is that oral bacteria release toxins, which reach the placenta through the mother’s bloodstream and interfere with the growth and development of the fetus. At the same time, the oral infection causes the mother to produce labor-triggering substances too quickly, potentially triggering premature labor and birth.

Dental care and diabetes: The importance of a healthy mouth.

A compelling case for good habits.

If you didn’t already have enough reasons to take good care of your mouth, teeth, and gums, the relationship between your oral health and your overall health provides even more. Resolve to practice good oral hygiene every day and visit your Dentist on a regular basis. You’re making an investment in your overall health, not just for now, but for the future, too.

This story is brought to you by your friends at Smuin Dental in Vernal.

Tips to avoid injuries Exercise is an important component of a healthy lifestyle. Daily exercise can improve mood, promote an active lifestyle and reduce a person’s risk for a host of ailments, including diabetes and heart disease.

Pick a partner. Whether it’s a spouse or a friend who is physically active or wants to be, try exercising with a partner, at least initially. Doing so can provide the motivation you need and partners can serve as safety nets should you need assistance completing an exercise or suffer an injury and require medical attention. Personal trainers can serve as your partner, and many gyms offer discounts to seniors on personal training services.

Start slowly. Seniors who have not been physically active for some time should take a gradual approach to exercise. Instead of heading right for the treadmill, exercise bike or elliptical machine, start walking every day.

When it rains, find a treadmill you can walk on. The American Academy of Orthopaedic Surgeons recommends seniors begin by determining how many steps they can take in a day and

then gradually working toward 10,000 to 15,000 steps per day. Utilize step counting apps on your smartphone to track your progress. Apply the same slow approach to strength training exercises, lifting only very light weights at first before gradually increasing weight as your body acclimates to the exercises.

Stretch. Bodies that have been inactive for lengthy periods of time are inflexible, and lack of flexibility increases your risk for injury. The AAOS recommends that seniors warm up their bodies before stretching with five to 10 minutes of low-intensity activity such as walking. Then stretch gently, remembering to relax and breathe during each stretch.

Switch things up. When strength training, do not work the same muscle group two days in a row. Muscles need time to recover. If you prefer circuit strength training where you exercise various muscle groups in one day, do not strength train on back-toback days, leaving at least one day in between strength training sessions so muscles have ample time to recover.

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