Fitness, Personal Training, Health and Weight Loss Blog

A study in Mental Health and Physical Activity (2011; 4 [2], 65-69 suggests that people who exercise at least 150 minutes a week reported 65% better sleep quality. They also said they fell asleep faster and had less daytime tiredness.

Christine’s  Fitness Progress Report

In 5 weeks Christine:

Decreased body fat:  1.8%

Decreased weight: 6 pounds

Decreased inches:  4.5 inches

Increased her strength! Started with 10# dumbbell chest press and now does 20#

Improved her cardiovascular fitness: She began with level 1 elliptical and now can do level 3 elliptical

Improper shoveling technique can lead to injuries like a herniated disk, pulled muscles in your shoulder or upper back, or strained lower backs due to overuse. By increasing the work load on these body parts in a very short period of time this leaves the muscles and other structures in the area (discs, nerves, ligaments, etc.) at risk for injury. Correct shoveling techniques can reduce your risk for injury.

First, warm up your muscles by walking, marching in place, or doing squats or jumping jacks, for ten minutes before you head outdoors.

Pick the right shovel. Choose a shovel with a small blade. This will help you by not lifting as much so less strain is on your back. Select a shovel that is comfortable for your height and strength. A short handle will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Space your hands several inches apart on the tool grip to increase your leverage. You might consider an ergonomic shovel that has a curved handle and is designed to take the stress off your back.

Begin shoveling slowly, allowing your body to become accustomed to the load demands.

Instead of lifting, push the shovel to move the material whenever possible.

When you do have to lift, squat with your legs apart, knees bent, stomach muscles tight and back straight. Take a small amount of whatever you are shoveling, then lift by straightening your legs, without bending at the waist, then walk to where you want to dump it, holding the shovelful close to your body.

Don’t throw over your shoulder or to your side because twisting while throwing.

Never rotate or twist your body. Pivot with your feet. This will keep the load off your spinal tissues as well as protect your shoulders. Remember the rule “nose follows toes”. Your nose and your feet should always be pointing in the same direction.

Pace yourself by taking frequent breaks. Stand up straight and walk around periodically to extend the lower back.

Try this stretch before, during and after your shoveling: Lean backward, look up and reach your arms toward the sky and slowly exhale. This will provide relief to the spinal muscles that are doing much of the work while you are bent over shoveling. Repeat 3-5 times, stretching 10 seconds on each round.

If you do experience a strain. Keep in mind that most pain goes way after a day or two. Apply a cold pack as soon as possible after the injury at least several times a day for up to 20 minutes and take an anti-inflammatory such as Ibuprofen or Naproxen. After two or three days apply heat.

Sit Up Straight!

Poor sitting postures are major causes of neck and back pain.

Sitting posture while at your computer should be as follows:

• Adjust your chair so that your hips are 3 inches higher than your knees
• Your back should recline slightly so your back is at a 135 degree angle
• Your back should rest against the back of the chair with a lumbar roll supporting spine
• Your monitor should be 20-28 inches from your eyes
• Feet are flat on floor
• Shoulders relaxed
• Elbows at a 90 degree angle
• Wrists in neutral position and resting on palms or wrist support, not edge of desk

Follow the 50-10 rule. For every 50 minutes you work sitting at your desk, take a 10 minute break. During your break, walk around, stretch out your muscles.

Almost 75% of Americans will be overweight by 2015.

Here are some startling facts if you are overweight:

• 50% more likely to develop heart disease
• 360% more likely to develop diabetes
• 31% more likely to die of any cause
• 120% more likely to develop stomach cancer
• 590% more likely to develop esophageal cancer
• 35% more likely to develop kidney cancer

But for some reason, these numbers don’t scare us enough, maybe these next two will.

Let’s focus on what really motivates us – money and… well, you know:

• 14% less attractive to the opposite sex
• 37% more in expenses for prescription drugs

But there is hope. Exercising even a small amount each day has been shown to:

• Reduce mortality by 14%
• Reduce chance of cancer by 10%
• Reduce chance of cardiovascular disease by 20%
• Reduce risk of getting diabetes by 50%

Think you are “immune” from developing diabetes? The number of people who develop it are staggering:

• 35% of adults ages 20 years or older and 50% of adults ages 65 years or older have pre-diabetes
• 25.6 million, or 11.3% of all people age 20 or older have diabetes
• 10.9 million, or 26.9% of all people age 65 or older have diabetes

Weight loss decreases risk of diabetes. For every kilogram of weight loss, there was a 16% reduction in risk, adjusted for changes in diet and activity.  Increased physical activity was important to help sustain weight loss. Among 495 participants not meeting the weight loss goal at year 1, those who achieved the physical activity goal had 44% lower diabetes incidence.   Diabetes Care  September 2006,  vol. 29,  no. 9,  2102-2107                                               

So, getting in shape in 2012 will allow you be healthier, richer, and more attractive. Where do we start?

From Men’s Health editor David Zinczenko in his book The New Abs Diet.