Healthy Living Winter 2016

HEALTHYliving WINTER 2016

Washington DAILY NEWS

The fitness issue

health Published by Washington Newsmedia, LLC

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fitness

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recreation

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WASHINGTON DAILY NEWS

EXPERIENCED , TRUSTED HOME HEA LTH AND HOSPICE CARE

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HEALTHYliving Washington DAILY NEWS

Publisher

Ashley Vansant

Healthy living for a healthy heart

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Editorial

Vail Stewart Rumley Michael Prunka Jonathan Rowe Caroline Hudson

FUNCTIONAL FITNESS IS FOR EVERYONE

Contributors

Marie Rowe Judy Van Dorp Meagan Overman

Vidant Wellness Center’s first members embody benefits

Marketing & Sales

German Llodrat Cecilia Prokos Spencer Stanley Amy Whitaker Distribution

Sylvester Rogers

How to fight post-workout fatigue

Why you need a fitness coach

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Art Direction

Jason Scott

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How to find the right personal trainer

P.O. Box 1788 Washington, NC 27889 Advertising

Exercise tips for beginners

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inquiries

252-946-2144 HEALTHYliving is published four times

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a year by Washington Newsmedia, LLC. Copyright 2015 Washington Newsmedia, LLC

MEDICAL AND HEALTH DIRECTORY

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Healthy living for a healthy heart

Dr. Marie Rowe

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ebruary is American Heart Month — a time for all of us to refocus on preventing cardiovascular disease. If you’re not already taking good care of your heart, now is the time to start. Heart disease is the top killer among women in the United States. Many risk factors increase your chances of developing heart disease, including high blood pressure, high cholesterol, diabetes and being overweight.

One of the best ways to protect your heart and reduce your risk of disease is by eating a heart-healthy diet.

Here are five steps to get you on the right track: Load up on fruits,

vegetables and whole grains These three factors are the keys to a heart-healthy diet. Balance your meals with a mix of high-fiber foods.

Fiber helps regulate blood pressure and keeps you feeling full longer. Aim for four and a half cups of fruits and veggies a day and at least 3 ounces of whole grains.

instead of the ones in butter, creamy sauces, hydrogenated margarine and shortening. Look for monounsaturated fats and polyunsaturated fats, like the ones found in healthy oils, nuts, seeds, soy and seafood.

Reduce your sodium intake Too much sodium can result in high blood pressure. Start by reducing the amount of salt you use as a seasoning Watch unhealthy fat and when you cook, then begin paying attencholesterol Limiting the amount of saturated tion to how much sodium is in the preand trans fats you consume can lower pared foods you eat, like canned soup. your cholesterol levels and reduce your risk of coronary artery disease. Choose Go with low-fat protein Protein is an important part of your healthy fats like those found in olive oil, diet, but some types are better than othcanola oil and trans fat-free margarine

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Studies show that healthy choices have resulted in fewer women dying from heart disease per day.

ers. Stay away from full-fat dairy products, egg yolks, fatty meats and cold cuts. Instead, opt for low-fat dairy, egg whites, lean meat, poultry, fish and legumes. Try substituting plant protein for animal protein to reduce your fat and cholesterol intake.

Make a meal schedule Knowing what to eat and what to avoid is just the beginning of maintaining a heart-healthy diet. To ensure that you stick to the plan, create a meal schedule for your household once a week. Choose heart-healthy recipes and add the ingredients to your shopping list. Not only can this help ensure a healthy diet, but it could also lower your grocery bills.

Studies show that healthy choices have resulted in fewer women dying from heart disease per day. Learn how to lower your chance for heart disease, ask your health provider questions about heart health and make sure you know the symptoms of a heart attack. There’s much more work to be done before heart disease becomes a thing of the past, but together we can do it. You can make a difference during American Heart Month!

Dr. Marie Rowe, MD, FACOG, can be reached at Greenville Women’s Clinic, 2251 Stantonsburg Road, Greenville, 252-757-3131.

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Functional fitness is for everyone

JUDY VAN DORP

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hat exactly is functional fitness? It seems to be the latest buzzword around fitness centers.

Functional fitness programs have evolved as fitness professionals realize the importance of reality-based exercise and the integration of various body parts for form and function.

Functional exercise is patterned after real-life positions and real-life activities rather than the traditional method of isolating a single muscle group for training. We are all used to the terms, “cardiovascular training” and “resistance training.” Functional fitness is a more holistic approach that involves balance, strength, endurance and coordination.

An effective functional exercise encourages various muscle groups to work together. Consider the movement involved in placing a child in a car seat, swinging a golf club, lifting a box off of a high shelf or hoeing a garden. All of these moves require integration! Our daily activities often involve combinations of squatting, bending, pushing, pulling or twisting. A good functional fitness program includes a routine that balances muscle groups, burns calories, utilizes fat, is neurologically challenging and avoids injury.

Weight machines were designed to isolate specific muscles for training. They are excellent for beginning exercisers, rehabilitation of injuries,

stability and support for those with balance issues, as well as protection of the back and neck when necessary.

The drawback is that when a muscle is isolated, the smaller supporting and stabilizing muscles are ignored. Having a strong muscle with little or no support can result in injury to the average fitness enthusiast. Take, for example, the overhead or shoulder press. Using the weight machine involves pushing a weight, which is on a lever, while in a seated position. In real life, you may think this compares to placing a box on an upper shelf, but to do this you are neither seated nor is the box attached to a lever. A more functional approach would be to stand with a free weight or medicine ball in your hands,

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pushing the ball up in the air in several directions. These moves will incorporate your rotational muscles (rotator cuff), your stabilizing muscles (neck) and your supporting muscles (legs, hips, back, abdominals).

Functional exercise is often done using your own body weight for control and balance. Squats, lunges, push-ups, pull-ups and jumping rope, are examples. Stability balls, medicine balls, fitness bands, steps, hurdles and balance boards are excellent adjuncts to a functional fitness routine. The great outdoors provides us with numerous opportunities to improve our fitness levels such as walking through a forest without a trail, walking through kneedeep water at the beach or picking

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strawberries.

Some may feel that functional fitness is geared toward the elderly or debilitated exerciser. However, the beauty of functional fitness is that it can be simple or complex, moderate or intense. Walking heel to toe in a straight line marked on the floor is a functional exercise to improve balance and may be appropriate for those suffering from balance disorders. Doing walking lunges on a balance beam while moving a medicine ball in a chopping motion is an advanced move for a fit adult with excellent balance. So, wherever you fall on the fitness spectrum, functional fitness is for you.

Here are some simple exercises you can do at home using no special equipment: ➤➤ Walk heel to toe in a straight line forward and backward. Walk on your toes forward and backward; walk on your heels forward and backward. ➤➤ Stand with feet slightly apart. Rock up on to toes, and back onto heels and repeat several times. (Heel/toe raises) ➤➤ From a standing position, lift one of your legs out to the side (keep leg straight and toe pointing forward).

After 12 repetitions, switch legs. (Hip abduction) ➤➤ Stand with feet together. Move feet apart to a wider position, one foot at a time, then to an even wider position. Return feet to center and repeat. (Sidestep drill) ➤➤ Lean with your back against a wall.

Have your feet 12 inches from the wall, shoulder-width apart. Slide down the

wall until you are in a sitting position and hold for eight seconds. Extend your legs, returning to a standing position without taking your back off the wall.

Repeat 12 times. (Wall squat) ➤➤ Face a wall and place your hands on the wall at shoulder height and shoulder width. Step back 18 inches from the wall, feet shoulder-width apart.

Bend at the elbow and bring your upper torso toward the wall, then extend your arms and push your torso to starting position. (Wall push-up) ➤➤ While sitting in a chair with arms, extend your arms and lift yourself out of the chair until your arms are straight.

Bend at the elbows and return to sitting position. Keep your back straight and your feet flat on the floor. Repeat 12 times. ➤➤ Step up onto and down off of a step. Alternate leading foot each time. ➤➤ While lying facedown on the floor, use your arms to push yourself up. Keep your back straight and arms locked in position. Hold for five seconds and lower yourself back to the floor. (Modified plank) ➤➤ While resting on your hands and knees (doggie style), lift right arm straight in front and lift left leg straight behind you. Hold for 10 seconds, then alternate opposite arms and legs.

For more great functional fitness ideas, look up functional fitness online or consult a fitness professional.

The sky is the limit in this exciting area, so get moving!

Judy Van Dorp, RN, CES is director of Vidant Wellness Center, Washington, and can be reached at 252-975-4236.

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WASHINGTON DAILY NEWS

Living the impact

Vidant Wellness Center’s first members embody benefits

By MICHAEL PRUNKA

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bout 16 years ago, the formerly named Beaufort County Hospital in Washington realized its physical therapy department wasn’t big enough to accommodate the needs of Beaufort County. That led to the creation of the Vidant Wellness Center. The center, located behind the hospital, features state-ofthe-art equipment and a top-notch staff of health, wellness and fitness experts.

Few people in the community have felt the center’s impact quite like Dr. Josh and Mrs. Carol Tayloe. The two were the center’s first members. Dr.

KEEP MOVING: Barbara Amici (left) and Virginia Christmon spend some extra time exercising in the pool after a morning water aerobics class. The programs offered at Vidant Wellness Center, like water aerobics, have helped a lot of people stay active and enjoy a better quality of life.

Tayloe and Dr. Steve Ainsworth spearheaded fundraising efforts to help equip the center. They recruited the help of community leaders and were able to raise over $400,000.

After the center was fully equipped, leftover funds were put into a scholarship to help out those who couldn’t afford to come to the center, but needed to. About eight to 10 scholarships are awarded each year.

The Tayloes have both seen the impact over the last decade and a half.

They’ve lived it, too.

“Carol and I were the first two members to join,” Josh said. “Carol goes to water aerobics four days a week and

I go every other afternoon to do the exercise part using all the machines.

It has been a lifesaver for the two of us. Our physical and mental well being has been enhanced by having the facility here.”

Decades on the tennis courts have left Carol with joint problems. The water aerobics classes have helped Carol to overcome that and keep moving.

“I have to have non-weight bearing exercise,” she said. “The pool and water aerobics have just been wonderful for me and many other people. … I just love it. It’s a happy place. … It’s serious work, but it’s fun, too.”

Vidant Wellness Center Director

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GOING FOR A STROLL: A member of the Vidant Wellness Center spends some time in the morning doing some cardiovascular exercise. The center has equipment for both cardio and strength training.

Judy Van Dorp added, “Arthritis patients, when they start losing mobility, when they get in that water and start exercising, they gain range of motion. When they stop exercising in the water, it goes away again. It’s almost addictive in that once you start it, it’s hard to stop.”

Carol goes to the 8:30 a.m. water aerobics classes and Josh goes in for exercise in the early afternoons.

“It’s kept him walking,” Carol Tayloe said of her husband. “If he wasn’t doing this, he wouldn’t be walking. It’s kept his upper body strong enough to will his legs.”

Josh has neuropathy in his legs. His

legs don’t always do what the rest of his body wants them to do.

“I’ve seen a lot of people who wouldn’t be able to move around still moving and doing better. That’s the big plus. … It’s keeps a healthy body healthy and gets you so you’re healthy,” Van Dorp said.

The center has grown immensely since it started about 15 years ago.

New equipment and programs have been added to help improve the quality of life for those in Beaufort County, just like it did for the Tayloes.

“We didn’t know what to expect when we opened. It was somewhat of a risk,” Van Dorp said. “Over

the years, we’ve steadily grown. We have 1,700 members right now. We’re at an all-time high. The people who are members use it. We have a high member-usage rate. … It’s caught on.

Physicians know about us and they refer a lot.”

Health care funding is hard to come by right now, but that hasn’t hindered expansion aspirations. Van Dorp said she asks for funding with plans of nutrition classes and programs for children, among many other ideas.

The sky is the limit for Vidant Wellness Center. The Tayloes embody the benefits it has had on Beaufort County and it will only continue to grow.

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How to fight post-workout fatigue

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any people begin an exercise regimen to fight the kind of fatigue that can result from a sedentary lifestyle. But what about the fatigue that can settle in after a workout? Post-workout fatigue may be a byproduct of several things, but the good news is that combatting exhaustion after a workout can be somewhat simple. ➤➤ Don’t push yourself so hard.

Many people, especially those who have resolved to be more physically active, make the mistake of pushing themselves too hard during a

workout. While it’s great to break a sweat when exercising, you don’t want to be so tired after a workout that you have no energy. One of the benefits of routine exercise is that it makes active men and women feel more energized, so if your workout is having an adverse effect on your energy levels you might be going too hard. Endurance is something that builds over time, and as you grow more acclimated to exercise, you likely won’t feel as fatigued. If you are not new to physical activity but still feel drained after your workouts, lower the intensity of your workouts and take

more brief breaks between exercises and repetitions when strength training. ➤➤ Revisit your workout schedule.

Your post-workout fatigue may be a byproduct of when you are working out. While early morning workouts boost many people’s energy levels throughout the day, that’s not the case for everyone, especially people who tend to function more effectively later in the day. If you like to work out at night but are finding it difficult to sleep at night, you might be more suited to working out earlier in the day. Conventional wisdom has long suggested that working out at night

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can negatively affect sleep, but the University of Pittsburgh Medical Center notes that the best time of day to work out varies from individual to individual based on each person’s circadian rhythm. Simply put, adults who want to find the best time of day to work out may need to do some trial and error. In addition, recognize that exercising daily is more important than when you exercise, so find the time that’s right for you and stick with it. ➤➤ Drink water before working out.

Dehydration can have a very negative impact on your energy levels, so working out while dehydrated may tire your muscles out before you even lift a single weight, and that fatigue may still be present post-workout. If you work out in the evening after work, then drink enough water during the day so your muscles are not dehydrated when you hit the gym. If you like working out in the early morning, give your body some time to hydrate between getting out of bed and beginning your workout. ➤➤ Eat right after working out. Some people find they are very hungry after working out, while others do not. But eating after a workout is a good idea. Protein helps muscles recover and grow after a workout, and that recovery can help combat post-workout fatigue. If you do not typically feel hungry after working out, as little as 10 to 20 grams of protein can do the trick. A single serving of Greek yogurt provides roughly 17 grams of protein, and that won’t make you feel full.

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Why you need a fitness coach

MEAGAN OVERMAN

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t’s the start of a new year and there’s no doubt that many of you have already made resolutions and have started exercising, either at home or in a gym.

Statistics show that only 8 percent of people actually succeed in achieving their New Year’s resolution. While there are many factors that could influence such an underwhelming success rate, a fitness coach may be the solution to achieving your resolution.

A fitness coach is a professional of prescribing exercise and the instruction of exercise to individuals. They are experienced in their field and keep up with the latest research and technology. They can often provide advice on an array of topics, such as cardio-

vascular training, strength training, designing a program, etc. A good fitness coach is non-judgmental and has your best interest in mind when designing your personalized exercise program.

They are committed to your success and provide you with one-on-one attention. Their motives are invested in you, not about their own goals or objectives for you.

Fitness coaches are motivating. They see and believe in your potential and will help you build your confidence. They will hold you accountable and give you the support you need. They give you the tools and resources you need to succeed, will check in with you often and re-evaluate your goals and progress with you. A fitness coach will also help you

overcome barriers to success. They will help you go around, through or over any obstacles you may face when it comes to meeting your goals.

Research has shown individuals who have a fitness coach are less likely to be sedentary throughout the day and are more likely to adhere to a wellness/fitness program. They are also more likely to see gains in strength and cardiovascular fitness than those who maintain their own programs without a fitness coach.

Instead of going about your resolution on your own this year, enlist a fitness coach to provide their expertise, motivation and support to achieve your goals and maximize your results.

Meagan Overman is an exercise physiologist at Vidant Wellness Center.

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Did you know?

If you exercise with a trainer, discuss ways to modify your normal routine to surprise your body.

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xercise is a great way to maintain a healthy mind and body. Many people begin a new year by making resolutions to lose weight or build muscle. Too often, however, men and women get stuck in an exercise rut, following the same exercise routine week after week. Not only can this be boring, fitness experts advise that it’s necessary to change an exercise routine periodically to continue to see results. It’s one reason why many fitness clubs unveil new classes every few weeks. Just when you master the choreography of a class, it’s time to change! With repetition, the body adapts and grows accustomed to the routine, using less energy as a result. That can affect your ability to lose weight. Changing your workout forces your body to work harder, producing better results. If you exercise with a trainer, discuss ways to modify your normal routine to surprise your body. Increased intensity, interval training, adding sprints to running, taking different classes or even increasing the frequency of your workouts may do the trick.

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How to find the right personal trainer

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en and women hoping to get fit often benefit from working with personal trainers. Experienced personal trainers can inspire and motivate their clients to take fitness seriously while also providing support as men and women make the sometimes intimidating transition from sedentary lifestyles to more active ways of life.

While the right personal trainer can make a world of difference, a mismatch between client and personal trainer can prove both ineffective and costly. But finding the right personal trainer need not prove an expensive exercise in trial and error. The following are a few helpful hints for men and women looking to hire a personal trainer who can help them reach their fitness goals. ➤➤ Inquire about certification and education.

Numerous organizations certify personal trainers, and these certifications help men and women rest easy in the knowledge that their trainers are fully qualified to instruct them about fitness and plan exercise regimens.

Organizations such as the National Academy for Sports Medicine and the American Council on Exercise are two of the most trusted and reliable certification organizations, but additional organizations also certify trainers.

In addition to requesting prospective trainers’ certification credentials, ask about their educational history and if they have continued their education even after graduating, which may indicate their commitment to providing their clients with the most up-to-date information regarding physical fitness. ➤➤ Ask for recommendations. Another way to find a personal trainer is to ask friends, family, coworkers, or neighbors for recommendations. You might already know someone who achieved great results with a

particular trainer, and he or she can provide you with an accurate idea of what it’s like to exercise under the tutelage of that trainer. If you are already an athlete but feel a trainer might help you take your fitness to the next level, ask others who compete in your sport if they recommend someone, as they might be able to recommend a trainer who specializes in helping athletes in your particular sport.

For example, some trainers may be skilled at building endurance athletes who compete in marathons, while others might specialize in helping CrossFit competitors. ➤➤ Disclose any limitations or conditions you might have. Personal trainers are not mind readers, so it’s important that men and women disclose any medical conditions or limitations they might have with regard to physical activity. Some trainers may specialize in working with special needs athletes, while others may have little or no experience in such situations. While a trainer does not necessarily need experience working with special needs athletes to mesh with such clients, you may feel comfortable working with someone with such experience. If you are a special needs athlete, ask your physician to recommend a trainer if possible. ➤➤ Don’t rush your decision. Both trainer and client are happier when they make a connection. Allow yourself ample time to find the right trainer, avoiding any long-term commitments until you feel fully comfortable with the person. Many gyms offer free personal training sessions to new members, so take advantage of any such offerings when looking for trainers.

Personal trainers are a great asset to men and women looking to get in shape, and the right trainer can be just what such men and women need to make their fitness goals a reality.

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We’ve Earned an

A+

In Future Student Earnings!

That’s right. Research by the N.C. Community College System and the N.C. Department of Labor shows that Beaufort County Community College ranks FIRST among community colleges in Northeastern North Carolina and SECOND among all the state’s 58 community colleges for the future wage earnings of students who attend our college! On average, our students can expect to see their salaries increase by 40 percent upon leaving the college, compared to when they began their studies. Join us today to start growing your future earnings!

To apply to BCCC, go to our website at www.beaufortccc.edu or call Admissions at 252-940-6233.

BEAUFORT COUNTY COMMUNITY COLLEGE

5337 Highway 264 East, Washington, NC 27889 • 252-946-6194 www.beaufortccc.edu Follow us on Twitter

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greenvillewc.com 252.757.3131

Trusted care for all women, through all stages of life.

No matter your stage of life, you’ll receive care in a practice that meets your needs and expectations.

We offer a complete range of obstetric and gynecologic services from adolescence through adulthood.

Andrew Haven, MD, FACOG, Marie Rowe, MD, FACOG, Beverly Harris, MD, FACOG, Amy Blumenthal, MD, FACOG, William Brown, MD, FACOG, Paige Fisher, MD, FACOG, David Ryan, MD, FACOG

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Exercise tips for beginners

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he right combination of diet and exercise is one of the keys to a long and healthy life. While many people find adapting to a healthier diet challenging, that challenge often pales in comparison to the intimidation felt when working out for the first time in years.

Exercising after an extended period of inactivity may intimidate people who choose to work out at gyms, where fellow gym members may appear to be in tip-top shape. Overcoming that intimidation factor can be as simple as working out with a friend or working with a personal trainer, each of whom can offer the support and guidance beginners need when reacclimating themselves to more active lifestyles. In addition to the buddy system, beginners can employ the following strategies to make their return to exercise go as smoothly as possible. ➤➤ Gradually build up your exercise tolerance. When you exercise, your body releases neurotransmitters known as endorphins, which trigger positive feelings in the body. Those positive feelings can be addictive, but it’s important that beginners do not go too hard too quickly when beginning a new exercise regimen. Gradually build up your exercise tolerance, exercising two or three days per week and taking a day off between workouts when you start. As your body becomes more acclimated to exercise, you can start to workout more and with more intensity. ➤➤ Stretch after working out.

Stretching can improve flexibility,

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and that may decrease your risk of future injury. In addition, improved flexibility may improve your exercise performance by improving your range of motion and helping your muscles work more effectively. Muscles contract during a workout, and stretching after workouts can help reset those muscles to their natural position. Include both static stretching and foam rolling in your post-workout stretching routine. ➤➤ Find a routine that works for you. Many men and women feel they must sign up for a gym membership upon resolving to adopt a more active lifestyle. While gyms afford you the opportunity to strength train and get

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in your cardiovascular exercise, they’re not for everyone. The best approach and the one that’s likely to be most successful over the long haul is to find an exercise routine that engages you and that you find enjoyable. If the gym is not for you, try to find a routine that still includes both strength training and cardiovascular exercise. Strength training can make your body more durable, and cardiovascular exercise can reduce your risk for various health problems, including heart disease. ➤➤ Track your progress. One way to stay motivated is to keep track of your progress. If you’re working out but not monitoring your results, you may

not feel like you’re getting anywhere.

Keep a workout diary, tracking both your successes and failures, so you can see what’s working and what’s not. The longer you stay committed to your workout routine, the greater the likelihood that you will be tracking more successes than failures, and those successes can provide the motivation to keep you going on those inevitable days when you want to skip workouts.

Returning to exercise after an extended period of inactivity can be quite the challenge, but it’s nothing motivated men and women cannot overcome.

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orthoPediCs Vidant Orthopedics-Washington

Vidant Urology-Washington 1202 Brown Street, Washington

252-946-0136

1207 Highland Drive, Washington

252-946-6513

www.VidantHealth.com

Wellness/Fitness

www.VidantHealth.com

Athletic Edge Sports & Fitness Center

orthotiCs East Carolina Orthotics & Prosthetics

BASEBALL. SOFTBALL. SOCCER. FOOTBALL. WRESTLING. VOLLEYBALL. SPEED & AGILITY CONDITIONING. WEIGHT TRAINING & EXERCISE FACILITY.

405 West 15th Street, Washington

252-940-1203

PUlmonology

www.VidantHealth.com

Vidant Pulmonology

1100 W. 5th Street, Washington, NC 27889

252-974-7500

Vidant Wellness Center

608 E. 12th Street, Washington

www.VidantHealth.com

radiology

252-975-0003

www.athleticedge-nc.com

1375 Cowell Farm Road, Washington

252-975-4236

www.VidantHealth.com

Women’s Care Greenville Women’s Clinic Eastern Radiologists Washington 630 E. 11th Street, Washington, NC 27889 252-946-2137 easternrad.com Eastern Radiologists Greenville MRI 2101 W. Arlington Blvd., Suite 110 Greenville, NC 27834 252-752-5000 easternrad.com Eastern Radiologists Interventional Radiology 2090-A W. Arlington Blvd.

Greenville, NC 27834 252-754-5253 easternrad.com

Drs. William Brown, Andrew Haven, Beverly Harris, Paige Fisher, Amy Blumenthal, David Ryan and Marie Rowe offer women a complete range of obstetric and gynecologic services from adolescence through adulthood.

2251 Stantonsburg Road, Greenville

252-757-3131

www.greenvillewc.com

Vidant Women’s Care-Washington Gynecology and Primary Care

1204 Brown Street, Washington

252-946-6544

www.VidantHealth.com

Vidant Women’s Care-Washington Obstetrics and Gynecology

1210 Brown Street, Washington

252-975-1188

www.VidantHealth.com