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

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

Proper Snow Shoveling to Avoid Back Injury

Winter is officially here, and while we did not have a white Christmas, we know the snow is inevitably going to arrive.  Whether you love it or hate it, the snow that falls needs to be moved so we can get around safely.  If you’re using a shovel this season, there are some important things to consider to protect yourself from back injury.

As with any task, you need to choose the right tool for the job.  When purchasing a shovel, look for one with a sturdy plastic blade instead of a metal one.  The plastic blade will save on weight thereby reducing the stress on your low back.  Shovels designed to help you maintain proper spinal alignment will have curved handle versus a straight one.  Some shovels have a more vertical blade that is meant to push snow rather than lift it.  These shovels are ideal for back safety but are better suited for light snow falls.

Now that you have chosen the appropriate shovel, you have to use it correctly.  Keep your hands apart when gripping the shovel to create leverage and make it easier to lift the snow.  If you have to lift the snow, make sure you are lifting with your knees and not bending at your low back.  Take the snow in small loads to avoid over stressing your back.  Do not throw the snow over your shoulder as the twisting this causes in the low back could lead to injury.  Instead, keep pushing the snow in front of you, making sure to keep your spine in a neutral position.  If you have to move the snow to a location to dump it, walk it over (keeping the shovel close to your body) and dump it.

As with any physical activity, it is a good idea to warm up with some light stretching before your go out to shovel.  Make sure to pace yourself and take frequent breaks to avoid stressing your heart as well as your low back.  If you can, try to stay ahead of the snow by shoveling when is light and less compacted.

Make sure to follow these tips to avoid nursing a sore back all winter!


- Ryan Schaul, PT, MPT

Water and Heart Health

Water and Heart Health

Water makes up over 80% of our body so it stands to reason that keeping ourselves full of this basic necessity is important for normal body function.  Water is essential for healthy function of muscle tissue so we are going to shine the spotlight on the most important muscle in your body, your heart!

A study that appeared in the American Journal of Epidemiology followed 20,000 adults for 6 years and found that those people who drank 5 or more 8 ounce glasses of water a day had a significantly lower risk of dying from a heart attack than those who drank less than 2 glasses.  When broken down by gender, men had a 54% reduced risk of heart attack when drinking 5 or more glasses while women reduced theirs by 41%! It should also be noted that large consumption of liquids other than water resulted in women being twice as likely to have a heart attack and men increasing the risk by 46%.  While this is one study, and further exam is warranted, the heart health benefits of water cannot be denied. 

Why is it so good for our hearts?

Keeping our body hydrated helps thin the blood. Thinner blood means that the heart has to work less to pump blood through our blood vessels, reducing blood pressure.

Water helps maintain the myofascial tissue that supports and helps normal muscle function.  Normal muscle contractions are essential to help squeeze blood from our extremities back to the heart and lungs.

Lack of water has been shown to increase levels of the stress hormone Cortisol in the body.  Increased stress has been linked to increased incidences of heart attack.

Water has been shown to help with weight control.  Obesity increases the work load of the heart by increasing the volume of the blood that needs to be pumped, causes increased “bad” cholesterol and triglyceride levels, and increases the risk of developing diabetes which can increase heart attack risk.

These are just a few of the health benefits of water but the list goes on and on. Your heart is the hardest working organ in your body, why not make his job a little easier?

-Ryan Schaul, MPT