Slow Your Workout

Boot camps, cross fit, high intensity interval training – the more intense the workout, the better.  Right?  I disagree.  We are led to believe that the only way to be thin or fit is to complete these workouts that make us feel like we are going to die!  But, most of the time these workouts are not necessarily making us healthier.  The Journal of Sports Medicine and Physical Fitness found that 3 out of 4 people performing these workouts injured themselves. We as physical therapists see many injuries as a direct result of these types of workouts.  They range in severity from herniated discs, and torn rotator cuffs to chronic plantar fasciitis or iliotibial band syndrome. All of these can be avoided by slowing down your workout!

I have this conversation with my patients every day. A slower, more deliberate workout will allow you to keep your focus on correct form, muscle engagement, breathing and stability of your joints.  Thus preventing injury!  I encourage you to try it, here’s how…

Cardio: The Journal of the American College of Cardiology published a study in 2015 that compared slow, moderate and strenuous running over 12 years and found that lighter runners had a lower mortality rate.  This may be due to the increase in inflammation and stress in the body caused by strenuous exercise. 

I often recommend a low-intensity interval workout that alternate between a fairly easy pace and one that’s slightly more challenging, like a walk/jog.  A great way to start is walk for 2 minutes, then jog for 1 min, repeat this for 20 minutes. This training style burns more calories than working at one steady pace for the same amount of time because the body is repetitively speeding up and slowing down. 

Strength:  Lifting less weight with fewer reps and at a slower speed can actually increase your strength more than the traditional 3 sets of 10, lifting with 1-2 second reps.  And, more importantly, save your joints!    Try this: Use a smaller dumbbell, take 5 seconds to go up, 5 seconds to go down and only perform 5 reps. 

Also, take more time between workouts.  Research shows it takes your body three days to recover between strength sessions. It’s during that time that your muscles get stronger and more defined, so adding more workouts will only break you down, not tone you up!

Flexibility: Pain from chronic overuse injuries often results from a lack of flexibility.  Foam rolling and stretching are two things I do with every patient.  However, these things need to be done slowly so the muscles can relax and release. 

Foam roll an area for at least 1 minute at a time.  Stop and hold an area that feels tight or sore, taking deep breaths to allow relaxation.  It can be sore and painful the first few times rolling, but will provide great benefits to your overall fitness. When stretching, hold the stretch for at least 1 min and perform 2-3 reps of the same stretch.  It takes about 2 months to improve flexibility with performing these things regularly, so have patience!

Of course a high intensity workout can provide a fun challenge every once in a while, but I challenge you to try a slower workout day to day.  You’ll see your health and overall fitness improve without the risk of injury.

Amy Goebbert, PT, DPT

TheraCORE, Inc.

Mother’s Day, The Perfect Time to Take Care of Yourself!

            Becoming a parent is a big responsibility and a huge life changer. Gone are the days of just trying to keep yourself healthy, now you are responsible for a small human who is completely dependent on you. Obviously, the child is going to take up much of your attention and time, with feedings, bathing, bonding… but, for your child to be healthy and happy, you need to be healthy and happy!

            This Mother’s Day is a great opportunity to take a minute to make sure that you are taking the time to keep yourself strong and healthy, so that you are at your optimal to take care of your little. And Dad, if you are the one reading this blog, help your wife plan some time for herself. I am going to talk about some important things that should be added into your daily routine or lifestyle to help Mom be the strongest, physically, and mentally, that she can be.

            First off, when is the last time you went to see a doctor for YOURSELF? Not a pediatrician. Take time to schedule eye doctor, dentist, dermatologist if necessary, and, most importantly, a yearly check up with your primary care physician. Having kids is difficult and time consuming. Babies and toddlers require constant attention, while grade school through high school requires rides to practice and other extracurricular activities – not to mention homework and all those challenging teenage hormones! All of this can leave you exhausted and run down, weakening the immune system. Yearly checkups are a good way to prevent disease and stay healthy in the long run, leaving you healthy to be able to possibly enjoy grandkids someday.

            Next, make yourself an appointment to get pampered. Whether your hair needs a cut and color, or you just need a relaxing massage, allow yourself those 2 hours. It is well deserved! Some time to yourself can help reduce the stress hormones and improve overall relaxation. I personally know some moms that feel guilty taking this time to themselves. This is the way I look at it, you have to dress for success, humans work harder and are more efficient when they feel their best. Whether you are a working mom, or a stay at home mom, you deserve some relaxation and to feel better about yourself.

            If getting pampered is not your thing, take some time for one of your interests or to try something new. Go to a wine tasting with girlfriends, or sign up for one of those trendy paint or craft classes. The point is to have a few hours to yourself without a child hanging on you or yelling for your help.

            This next one is very important and should be incorporated into your regular routine. Schedule regular physical activity. Yes, exercise. Just 30 minutes a day has been shown to improve physical health and overall mood. This can be as simple or as crazy as you would like. No excuses! Dropping your child off at preschool for 3 hours? The laundry will still be there when you get home. Take that time to go to the park district and walk, or take a yoga class to help clear your mind. Not only will you get the health benefits of exercise, but you will be setting a good example for your children. Keeping your body strong will help prevent injury, allowing you to fully engage and play with your children.

            Another important topic; Diet. No, I am not saying that all moms should be on a diet, but the food you consume should be healthy. It is very easy to rely on fast food when you are constantly running from work to school pickups and practices. I realize many families do not get home until well after dinner time. My family, growing up, was exactly that way. Eating healthy, home cooked meals is still possible. Use Sunday mornings or afternoons to meal prep and cook a little extra for each meal. This will cut out prep time during the week, and with extra food, can provide lunch or leftovers for dinner the following day. Healthy meals do not have to consume all of your time to cook, and they do not have to be boring. A great appliance for busy families is a crockpot. Set it and forget it. With today’s internet, easy healthy recipes are at our finger tips, literally, on our smart phones! Meal prepping can also be a fun family activity. My son loves to help in the kitchen. Eating healthy as a family will show your kids that it is fun and yummy, helping them make good food choices in the future.

           

               Mother’s Day is about just that, MOTHERS! And if you are one of them, take the opportunity to take care of yourself.

Happy Mother’s Day, ladies!! 💜

Heather Finnegan, PT, DPT

TheraCORE, Inc.

Lockport, IL

Spring into outdoor fitness!

Winter is finally releasing its grip on us, the temperature is rising and the days are getting longer. Most of us are tired of being cooped up indoors and have been waiting to go outside and finally start enjoying the nicer weather. The nicer weather means we can take our workouts and exercise programs outside. No longer are we trapped using the treadmill or pedaling on a stationary bike that is heading nowhere!  Being able to go outside opens up our exercise routine to a whole realm of possibilities and creativity.

Why Outdoors?

Because it’s better for our mental health! Studies have shown that exercising outside helps reduce stress levels and depression while improving your mood and level of self-esteem.  We have been spending all winter stuck inside without the benefit of sunlight to give us our Vitamin D. Lack of Vitamin D has been associated with depression and season affective disorder. So get outside and get your medicine!

Because it’s more fun than being inside! The monotony of running/biking in place and staring at the same old thing gets tired. When you are outside, you can feel the distance you are running or walking. There is no better distraction than getting outside to enjoy the fresh air, trees, and people that you may meet. Bring a friend or family member to keep you company. Your workout will seem to fly by.

It is a much more effective workout! If you are a jogger, running over varying terrains, changes in elevation, as well as wind resistance can really up effort level of a 3 mile run. The same reasons go if you are a cyclist as well. Studies show that people tend to work harder when performing an outdoor workout. Get creative! There are all sorts of online sources for exercise ideas and programs to make your outdoor workout fun and effective.

So there are three great reasons to get out there and see what nature has to offer in the way of getting back to a fitter and healthier you.  Now go explore!

Local places to check out!!!

Waterfall Glen:  http://dupageforest.com/Conservation/Forest_Preserves/Waterfall_Glen.aspx

Palos Trails: http://fpdcc.com/phttp://fpdcc.com/swallow-cliff/reserves-and-trails/trail-descriptions/

Swallow Cliff Woods: http://fpdcc.com/swallow-cliff/

Lockport I&M Canal Path: http://www.cityoflockport.net/203/Outdoor-Recreation

Ryan Schaul, MPT, CIMT

ACTIVE AGING

What is active ageing? “Active ageing is the process of optimizing opportunities for health, participation and security in order to enhance quality of life as people age. The goal being to extend peoples healthy life expectancies and quality of life as they get older.”

Active ageing does not just mean physical health, but social, religious, civic and economic as well.

I had some experience with active ageing this past week as I just came back from visiting my parents in Florida. Now, although at 60 years old, I consider my parents young, my dad and I took a few minutes to talk about some concerns he had for my mom and him.

First, he was worried about his balance. He has been doing a lot of reading about how balance decreases as one ages. One thing we talked about was trying out some yoga poses. This doesn’t mean running off to try a yoga class that may at first seem intimidating, but we went over a few basic yoga poses (tree pose, warrior I, and down dog) for him to begin working on. He was amazed at how difficult it was to maintain his balance and how tight he felt in his muscles. But after trying these few simple moves a few times, he already felt more confident in the movement patterns, more flexible into the poses and increased his time he could balance. Starting with a slow yoga flow class is a great way to progress these balance challenges and would also lead into increasing his social circle.

The age of individuals in my parents gated community range from 55 – 90 years old. They come from all over the United States and have had so many different careers! One thing my mom and dad started this “summer” is having a monthly pool party. Unlike my parents, (who are completely enjoying their retirement and go to the pool on a daily basis) many of the residents on their street don’t frequent the pool. But these monthly, themed pool parties were a huge hit! Everyone wanted to be a part of it. They were able to socialize and learn about their past experiences over a simple potluck and some water balloons.

My dad also became a part of his homeowner’s association board. He is the treasurer and attends the regular meetings, taking care of the finances for bills for outside home improvement, social functions, etc. This is a great way for my dad to be an active part of the decision making of his community, and keeps his brain working with maintaining the books!

My mom gets together monthly with the “ladies of the neighborhood” as a social gathering, but they also help put together assistance if a neighbor needs someone to look after their house, a spouse is sick, and organizes day trips to see the sites of Florida.

My parents have done an amazing job staying active physically, socially, and developing their sense of community since they have moved full time to Florida. They definitely give me a goal to aspire to!

So there you go….choose a physical activity you have always wanted to try and give it a go. Get together with some neighbors and organize a fun social event in your city. Attend a community board meeting and see how you can make your neighborhood safer….there are plenty of ways to actively age! Have fun!!

-Jen Bazan, PT, DPT

 

Exercising in the Heat of Summer

Whether you love it or hate it, the temperatures are finally starting to rise and it is finally starting to feel like summer.  Some people can’t wait to get outdoors and exercise and others groan at the thought of expending energy when the temperatures soar.  If you do choose to head outside to get your heart rate going, here are some tips to help keep you safe and healthy.

Take your time to acclimate:  Don’t expect to do the same workout that you have been doing all winter long.  You will sweat more and your heart will work harder in the heat and you don’t want to wind up with heat exhaustion. With this in mind, warm up for a longer period of time to see how the heat is affecting you and adjust your workout intensity accordingly.  If you feel faint or dizzy, LISTEN TO YOUR BODY!  Stop your workout, get to a cool place and drink fluids. It’s better to cut short a workout than spend the day in the emergency room.

Wear appropriate clothing:  Clothing that is light weight and light in color will help keep you comfortable by reflecting some of the sun’s rays.  Fabrics that wick away moisture are a great idea as they help sweat evaporate and keep you cool. Wear a hat to protect your head and UV blocking sunglasses to protect your eyes.  And don’t forget about your skin! Wear an appropriate numbered water resistant sunblock and re-apply as directed.

Exercise early in the morning or towards the evening:  Get that workout out of the way before the sun is at its hottest.  If that isn’t an option, think about changing your program to a pool workout or continue to keep your program indoors. 

Stay Hydrated!:  You need to drink more fluids when it is hotter outside.  Drink two glasses of water two hours before your workout and consume 8 oz every 15 minutes during your workout.  Workouts that last more than an hour may require an energy drink to replace electrolytes.  Continue to drink after your workout to replace lost fluids.

If you take the appropriate steps and precautions, summertime workouts can be a great way to enjoy the weather!  If you have any questions about whether it is appropriate for you to exercise in warmer temperatures, please consult your physician.

- Ryan Schaul, PT, MPT

TheraCORE Physical Therapy

16622 W. 159th St., Ste. 503

Lockport, IL 60441

(815) 838-5070

350 E. Ogden Ave., Ste. 200

Westmont, IL 60559

(630) 908-7430

Five Seasons Family Sports Club

6901 S. Madison

Burr Ridge, IL 60527

 (630) 590-5409

www.theracorept.com

Is Yoga Right for Me?

Yoga Reduces Stiffness and Improves Mobility

Have you been thinking of doing yoga but are reluctant because you’re not sure if it’s right for you?  Intimidated by the pictures of skinny, flexible women on magazine covers, or walking out of the hot yoga class at the gym?  I hear ya!

Much of yoga in recent years has been marketed as a fitness routine for folks who are already fit and flexible.  While those classes certainly exist, I assure you that yoga is so much more than that.  If you look around at gyms, yoga studios, physical therapy offices, senior centers, community centers, beaches, schools, etc., you will find yoga classes geared towards seniors, kids, pregnant women, heavy folks, guys, athletes, moms, folks with cranky backs, stiff knees, and the list goes on and on.  Yoga is truly for ANYONE who is able to move, breathe and focus their attention.  Yoga is a practice of self-care, and there are classes that range from gentle to challenging.  The trick is finding a style, teacher and level of intensity that is right for you.  It’s out there.  It just takes a little shopping.

Remember that yoga isn't just about getting in shape.  It’s about learning to take care and give yourself what you need both on and off the yoga mat to give yourself the best chance at a healthy and happy life.  Yoga asks us to start to pay attention to the body and how it feels.  Often, because of past habits or life’s obligations, we set aside our own well being.  This neglect can often become habitual.  Yoga gives us an opportunity to carve out some time for ourselves, to break those unhealthy habits and set ourselves on a path to wellness.

If you are considering taking a class but are just not sure, don’t be shy about asking questions.  Ask how many years of experience the teacher has.  Ask where and when they received their teaching certifications.  Ask if the teacher has experience teaching someone with your condition.  If you find yourself in a class that is beyond your ability, it’s okay.  Don’t treat the teacher’s instruction like it’s an order.  Give yourself permission to back off the postures that feel unsafe.  Ask the teacher to help you find a variation that feels more comfortable.

The yoga class that meets on Wednesday nights at TheraCORE is gentle, with challenges appropriate for students’ varied abilities. Feel free to email me at jan@yuvanyoga.com.  I’d be happy to answer any questions you have about yoga in general or the class at ThereaCORE in particular. www.yuvanyoga.com

Exercising With Allergies

Exercising with Allergies

If you have allergies like I do, then you know that living with them is not any fun. Exercising when my allergies are acting up…even less fun.

With that being said, I didn't want to stop exercising, so I had to do a little research and spent a little time adjusting my workouts to make it through the tough allergy season.

I became an expert on tracking the high pollen days and limited my outdoor exercise on bad days. Working out indoors can be just as fun. If you are doing so in your own home, use an air purifier to help remove as many pollen spores as possible. If working out inside isn't an option for you, train later in the day on those peak pollen days. Pollen counts typically spike between 5 and 9 am. A side note for people with grass allergies: people are less likely to mow their lawns in the early morning or late evening, so go out for your run then!

You can also use prescription or over-the-counter allergy medications before you exercise. Before you do this, check with your doctor. Some people get relief with a medicine such as Claritin, this helps me on my bad congestion days.

If you are feeling really bad, do not exercise. Your immune system is more likely to react severely to allergens when you’re tired, sick or overly stressed. It is better to take a rest day when you feel bad than to strain yourself.

If you exercise outdoors, change your clothes and shower as soon as possible to remove allergens from your skin and hair.

Your body produces extra adrenalin while exercising which temporarily lowers your body’s allergic response, so get out there and work out…just don’t’ forget to check your pollen counts first!