All Posts tagged exercise

Straighten Up!

We’ve all heard it since childhood- “straighten up!”, “stop slouching!”  When we’re kids, we think our parents and teachers are just picking on us, but as adults we start to see the effects of many years of slouching and the chronic issues that follow.  Although most people are concerned with the physical appearance of slouching, the consequences are much more profound than a rounded upper back.

If you sit at a computer all day, chances are that you already know that poor posture can cause pain in your joints and muscles.  Poor posture can also be responsible for numbness and tingling or weakness in the extremities and can certainly lead to body aches and headaches.  What most people don’t consider is what is going on in the inside.  Slouching and slumping can actually cause compression of organs, making it more difficult to breathe, digest our food, eliminate toxins from our bodies and can cause a number of symptoms including fatigue and digestive disorders.

Taking care of your spine today, means better health tomorrow.  Take the time and make the effort to care for your spine so that you will be strong, healthy and pain-free later on in life!  Follow these six steps to straighten up:

1. Get up:

Take breaks from your desk every 30 minutes.  Even if you just stand up and walk around for a minute or do some light stretching, this gives your body a chance to relieve the tired muscles that work so hard while you’re sedentary.

2. Invest in a good chair:

Because we all come in different shapes and sizes, an adjustable chair is a great investment to be sure that it will fit your body perfectly.  Get something with good lumbar support to be sure that your low back is protected.

3. Take a look at yourself:

When sitting in your chair, your hips, knees and elbows should be at least at 90 angles and your feet should be flat on the floor.

4. Practice awareness:

Making and breaking habits is a tough thing to do.  Place a post-it on your computer screen to remind you to straighten up (you don’t even have to write anything on it, you’ll know why it’s there).  You should be trying to keep your ears over your shoulders and your shoulders over your hips.

5. Get moving:

Joining a yoga or pilates class can be a great way to support your spine through both strengthening and stretching.

6. Get your spine checked:

After major traumas (car accidents, serious falls and sports injuries) and minor traumas (repetitive stress, prolonged improper sleeping, sitting or standing positions), spinal bones can become misaligned and stuck, which can also affect posture.  A chiropractic examination will allow your chiropractor to see if there is something biomechanical that may be interfering with your ability to achieve proper posture.

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A Healthy Balance of Eating and Exercise for Weight Loss

A Healthy Balance of Eating and Exercise for Weight Loss
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When you are trying to lose weight you may be thinking of taking a fast a furious approach eating as little as possible while working out as much as possible. However this is not only unwise, but also ineffective in the long run.

Healthy Eating Habits

When you skip a meal or cut calories drastically you will slow down your metabolism. This is because your body is concerned you are not getting enough calories to survive and is trying to conserve energy. You will lose weight using this method for the first few days or even a week, but as your body goes into panic mode it will fight starvation by storing fat. Therefore the only weight you will continue to lose will be water and muscle, which is not only bad for you, but will also make you reach a plateau far more quickly than you should. This makes all of your efforts for naught as your system will decide it is not safe to lose weight. Therefore it is important to eat healthy foods throughout the day. Taking an approach that reduces carbs and adds more veggies and fruits is the best approach as well as eating 5 small meals instead of 3 larger meals. Obviously cutting out sugars is important as well.

Exercise

When your body’s metabolism slows due to dieting this is where exercise helps. Exercising in hand with dieting provide the energy required to help you burn more calories and do so naturally and safely. Regular exercise is a must to lose weight and it will give you more energy and keep your metabolism working at peak efficiency to continue to burn calories at rest. Do not forget the importance of weight lifting as the more muscle you can build the higher your metabolism remains.

Before and After Work Out Foods

Prior to a work out this is the best place to have a combination of simple and complex carbs. Have a slice of whole grain bread a smear of peanut butter and a banana sliced on top and a sprinkle of cinnamon for the perfect combo. You can also eat something like Greek yogurt with a few nuts or a meal with protein and carbs or oatmeal with blueberries. Following a work out you can eat a yummy omelette with eggs and fresh veggies and a slice of avocado for morning workouts or salmon and some sweet potato for dinner for late afternoon workouts. Lunch time work outs work well with a tuna sandwich on whole grain bread.

The key to weight loss is balance. You must exercise and eat a modified amount of calories without cutting meals to lower your calorie count. Moderation, variety and dedication are the key to a successful weight loss plan.

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