Approximately 65% of the U.S. population is overweight, and 30% are considered obese, or significantly overweight. That is nearly twice as many as 20 years ago. Being overweight also increases the risk of other health problems, such as osteoporosis, diabetes, heart disease, stroke, high blood pressure, gall bladder disease, and some forms of cancer. It contributes to arthritis. For many overweight people, starting an exercise program may be very difficult or seem impossible. However, taking the right steps can lead to success
Increased physical activity, along with proper nutrition are recognized as the way to get healthier. Unfortunately, many overweight people turn to fad diets, “miracle” drugs and supplements, or exercise gimmicks that often lead to only temporary weight loss, if anything. The emphasis should be on improving health and fitness rather than just losing weight. Improving fitness can make daily activities easier to accomplish. For people with painful arthritis of the knee, improved fitness has been shown to decrease pain and improve physical function. In addition, people who are more fit don’t get sick as often and recover from injuries faster. These benefits can occur even without weight loss. As fitness improves, it then becomes easier to lose weight. This is because improved fitness increases the ability to perform physical activity. For children, parents should be role models of physical activity. This can be as simple as taking regular walks, or not always trying to find the absolute closest parking spot when shopping!
For individuals who are severely overweight, professional help is available. This is especially beneficial for those who may have other health problems, such as arthritis, diabetes, high blood pressure, and heart disease. Physical therapists have the expertise to individualize safe and effective exercise programs, particularly when the other health problems are present. Nutritionists can make specific recommendations regarding changes in eating habits. These professionals, along with counselors, can also be helpful when it comes to motivation and planning for nutrition and exercise lifestyle changes. With proper guidance, just about anyone can become more fit.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Tuesday, February 16, 2010
Over Training
In the context of exercise, the term “training” used to refer to an athlete preparing for competition. With the popularity of exercise as a recreational and self-improvement endeavor, many people now talk about their exercise sessions as training sessions. Like a competitive athlete, any avid exerciser can fall victim to the problem of overtraining.
Put simply, overtraining is when the amount of exercise you do exceeds your body’s tolerance. Your repair and healing processes are unable to keep up with the cumulative wear and tear of exercise. Along with too much exercise, other causes include inadequate rest or nutrition, stress, or the wrong combination of exercises.
How do you know when you’ve done too much? There are several signals that your body or mind may provide. One clue, in the early stages is failure to recover from a bout of vigorous exercise within three days. You may experience persistent soreness. Other signs include reduced performance, upper respiratory infections, sugar cravings, headaches, loss of appetite, increased allergy symptoms, swollen lymph glands, and diarrhea or constipation. Another big clue is an elevated resting heart rate, which you can check in the morning. If your morning heart rate is about 10 beats or more higher than usual, it may be a sign of overtraining. Women may experience menstrual irregularities. Mental or psychological symptoms can include apathy, moodiness, depression, irritability, nervousness, poor concentration, or insomnia.
The number one treatment for overtraining is adequate rest. In severe cases, one may have to completely eliminate vigorous exercise for several weeks. In any case, the intensity and amount of exercise must be reduced. Optimal nutrition and hydration(fluid intake) must also be addressed, sometimes with the help of a registered dietitian. Safe resumption of activity often requires the assistance of a health care professional experienced in exercise training, such as a physical therapist or exercise physiologist. With the right help, you can resume your activities and enjoy them once again. In addition, the health care professionals assisting you will help determine if what your are experiencing is not actually another medical condition mimicking overtrianing (get the right diagnosis!).
Put simply, overtraining is when the amount of exercise you do exceeds your body’s tolerance. Your repair and healing processes are unable to keep up with the cumulative wear and tear of exercise. Along with too much exercise, other causes include inadequate rest or nutrition, stress, or the wrong combination of exercises.
How do you know when you’ve done too much? There are several signals that your body or mind may provide. One clue, in the early stages is failure to recover from a bout of vigorous exercise within three days. You may experience persistent soreness. Other signs include reduced performance, upper respiratory infections, sugar cravings, headaches, loss of appetite, increased allergy symptoms, swollen lymph glands, and diarrhea or constipation. Another big clue is an elevated resting heart rate, which you can check in the morning. If your morning heart rate is about 10 beats or more higher than usual, it may be a sign of overtraining. Women may experience menstrual irregularities. Mental or psychological symptoms can include apathy, moodiness, depression, irritability, nervousness, poor concentration, or insomnia.
The number one treatment for overtraining is adequate rest. In severe cases, one may have to completely eliminate vigorous exercise for several weeks. In any case, the intensity and amount of exercise must be reduced. Optimal nutrition and hydration(fluid intake) must also be addressed, sometimes with the help of a registered dietitian. Safe resumption of activity often requires the assistance of a health care professional experienced in exercise training, such as a physical therapist or exercise physiologist. With the right help, you can resume your activities and enjoy them once again. In addition, the health care professionals assisting you will help determine if what your are experiencing is not actually another medical condition mimicking overtrianing (get the right diagnosis!).
Winter Fitness
The cold, damp winter months cause many people to slow down. However, exercising in the cold can be safe and invigorating. Staying fit can boost your spirits if you’re prone to winter blues, and keep you slim if you feast too much during the holidays. Consider walking, running, hiking, cross country and downhill skiing, snowshoeing or skating.
Avoidance of outdoor winter exercise stems from fear of the cold. Selecting the proper clothing can help you overcome cold temperatures. The keys to beating the cold are choosing the right types of fabrics and wearing the correct number of layers. Look for fabrics that ‘wick’ moisture away from the skin. These include polyester and polypropylene, among others. Never wear cotton as the layer closest to your skin; it tends to trap moisture against the skin. Pay special attention to fingers, toes, and ears, where there can often be poor blood supply, and your head, from which you can lose up to 50% of your body heat. You can add layers to keep you warm, such as wool or a synthetic. I prefer layers with zippers, so that I can ventilate if I generate a lot of heat. There are several outer layer fabrics available that protect against wind and rain, yet let sweat evaporate. Remember to use light-colored or reflective clothing, especially on moving parts.
Try to overcome mental obstacles to outdoor exercise by setting realistic goals. This can be as simple as trying to maintain fitness, rather than trying to reach higher levels. It's also fine to decrease the volume of exercise you do, such as fewer running miles, during inclement weather. You'll catch up quickly when the weather gets better. Mark time for exercise on your calendar or make ‘dates’ with friends to workout.
If treacherous days prohibit outdoor exercise, you can retreat indoors and use a treadmill, stationary bike, stair climber, weights, elliptical trainer, or a pool. In addition, there are numerous group exercise options to choose from. Some fitness centers even offer short-term memberships during the winter months. Keep active during the colder months and you won’t have so much catching up to do when spring arrives.
Tony Oliveri is president of Oliveri Physical Therapy in Rochester, members of the Olympic Committee National Rehabilitation Network.
Avoidance of outdoor winter exercise stems from fear of the cold. Selecting the proper clothing can help you overcome cold temperatures. The keys to beating the cold are choosing the right types of fabrics and wearing the correct number of layers. Look for fabrics that ‘wick’ moisture away from the skin. These include polyester and polypropylene, among others. Never wear cotton as the layer closest to your skin; it tends to trap moisture against the skin. Pay special attention to fingers, toes, and ears, where there can often be poor blood supply, and your head, from which you can lose up to 50% of your body heat. You can add layers to keep you warm, such as wool or a synthetic. I prefer layers with zippers, so that I can ventilate if I generate a lot of heat. There are several outer layer fabrics available that protect against wind and rain, yet let sweat evaporate. Remember to use light-colored or reflective clothing, especially on moving parts.
Try to overcome mental obstacles to outdoor exercise by setting realistic goals. This can be as simple as trying to maintain fitness, rather than trying to reach higher levels. It's also fine to decrease the volume of exercise you do, such as fewer running miles, during inclement weather. You'll catch up quickly when the weather gets better. Mark time for exercise on your calendar or make ‘dates’ with friends to workout.
If treacherous days prohibit outdoor exercise, you can retreat indoors and use a treadmill, stationary bike, stair climber, weights, elliptical trainer, or a pool. In addition, there are numerous group exercise options to choose from. Some fitness centers even offer short-term memberships during the winter months. Keep active during the colder months and you won’t have so much catching up to do when spring arrives.
Tony Oliveri is president of Oliveri Physical Therapy in Rochester, members of the Olympic Committee National Rehabilitation Network.
Medicines & Exercise
Almost everyone who is recovering from an injury or surgery or fighting a disease will have to take some form of medication. These may be prescription drugs, non-prescription, or both. Since part of the recovery process may include physical therapy or independent exercise, it’s important for you to know the effects and side effects of the medicines you are taking. Medication can influence your participation in physical activities and rehabilitation. If you are undergoing rehabilitation from an injury or surgery, you should inform your physical therapist of all the medication you are taking. The types of drugs that can affect you may include those to control pain and inflammation, heart disease, blood pressure and cholesterol.
Some pain medications can cause you to become groggy or confused, have difficulty breathing, and even lose your balance. The same could occur with cardiac or blood pressure medications. Pills that reduce inflammation may have effects on your blood pressure and blood clotting. Fairly recently, a few anti-inflammatory medications were taken off the market because they caused heart attacks and strokes in some people. Decreased blood flow or increased clotting caused by some drugs could lead to more injuries and even heart attacks. Cholesterol-lowering drugs can sometimes cause muscle soreness or weakness. You will need your physician’s help to determine if certain drugs are actually affecting you in these ways.
Many of the drugs that one can now take do not require a prescription, yet can also have these side effects. Anyone participating in a rigorous activity, such as a marathon, for example, could develop additional problems due to their medication. Many people take anti-inflammatory drugs specifically so that they can participate in a sport. Vigorous or prolonged physical activity can decrease blood flow to the kidneys. Fluid and blood pressure problems can develop if the participant is also taking an anti-inflammatory drug that does the same thing. Older participants, and anyone exercising in high heat and/or humidity are more at risk. Whether you are recovering from an injury, undergoing rehabilitation, or participating in a sport, it’s essential that you discuss any pills you are taking with your physician.
Dr. Oliveri is a licensed physical therapist who owns Oliveri Physical Therapy in Rochester
Some pain medications can cause you to become groggy or confused, have difficulty breathing, and even lose your balance. The same could occur with cardiac or blood pressure medications. Pills that reduce inflammation may have effects on your blood pressure and blood clotting. Fairly recently, a few anti-inflammatory medications were taken off the market because they caused heart attacks and strokes in some people. Decreased blood flow or increased clotting caused by some drugs could lead to more injuries and even heart attacks. Cholesterol-lowering drugs can sometimes cause muscle soreness or weakness. You will need your physician’s help to determine if certain drugs are actually affecting you in these ways.
Many of the drugs that one can now take do not require a prescription, yet can also have these side effects. Anyone participating in a rigorous activity, such as a marathon, for example, could develop additional problems due to their medication. Many people take anti-inflammatory drugs specifically so that they can participate in a sport. Vigorous or prolonged physical activity can decrease blood flow to the kidneys. Fluid and blood pressure problems can develop if the participant is also taking an anti-inflammatory drug that does the same thing. Older participants, and anyone exercising in high heat and/or humidity are more at risk. Whether you are recovering from an injury, undergoing rehabilitation, or participating in a sport, it’s essential that you discuss any pills you are taking with your physician.
Dr. Oliveri is a licensed physical therapist who owns Oliveri Physical Therapy in Rochester
Exercise & Multiple Sclerosis
For many years, people with multiple sclerosis (MS) have been told to be very careful about exercising. Often, in efforts to maintain strength, they were given limited exercises by medical professionals. The most important advice they received was to avoid letting their body temperature increase, since that can cause temporary worsening of symptoms in some people with MS. That remains good advice. However, recent research reveals that many fitness activities are very helpful for people with MS.
Multiple sclerosis causes problems such as fatigue, weak or spastic muscles, poor balance, heat sensitivity, and depression. Any of those symptoms can lead to physical inactivity, which can lead to more problems or other diseases, like heart disease. People with MS must overcome certain obstacles (such as their symptoms) in order to pursue an active, healthy lifestyle. Up until recently, fitness programs have not been utilized enough in the MS population.
Physical therapy techniques have long played a vital role in the treatment of multiple sclerosis. In many cases, the exercises emphasized mostly the neurological problems that the person was having. These included specific muscle weakness, balance problems, and coordination. A growing number of studies now demonstrate that aerobic and weight training programs are also very helpful for people with multiple sclerosis. As in people without MS, these programs offer fitness and psychological benefits. Participants have noted improvements in their overall quality of life. Some of the easily measured benefits include improved walking speed, endurance and balance, as well as increased strength. Improved coordination and mobility and decreased disability has also been demonstrated.
When entering an aerobic or strength training program, people with MS need to have their specific level of disability addressed. Often, these programs are designed by or in consultation with physical therapists and the client’s physician. Many of the newer programs have begun in hospitals or physical therapy clinics. They have also been set up at traditional fitness facilities or been sent with the client, as a home exercise program. When done properly, exercise programs have been proven to be safe and effective for people with multiple sclerosis.
Multiple sclerosis causes problems such as fatigue, weak or spastic muscles, poor balance, heat sensitivity, and depression. Any of those symptoms can lead to physical inactivity, which can lead to more problems or other diseases, like heart disease. People with MS must overcome certain obstacles (such as their symptoms) in order to pursue an active, healthy lifestyle. Up until recently, fitness programs have not been utilized enough in the MS population.
Physical therapy techniques have long played a vital role in the treatment of multiple sclerosis. In many cases, the exercises emphasized mostly the neurological problems that the person was having. These included specific muscle weakness, balance problems, and coordination. A growing number of studies now demonstrate that aerobic and weight training programs are also very helpful for people with multiple sclerosis. As in people without MS, these programs offer fitness and psychological benefits. Participants have noted improvements in their overall quality of life. Some of the easily measured benefits include improved walking speed, endurance and balance, as well as increased strength. Improved coordination and mobility and decreased disability has also been demonstrated.
When entering an aerobic or strength training program, people with MS need to have their specific level of disability addressed. Often, these programs are designed by or in consultation with physical therapists and the client’s physician. Many of the newer programs have begun in hospitals or physical therapy clinics. They have also been set up at traditional fitness facilities or been sent with the client, as a home exercise program. When done properly, exercise programs have been proven to be safe and effective for people with multiple sclerosis.
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