Fitness | Genesis Healthcare System

Myth Busters

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There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.

“Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider.”

Myth: You can’t be healthy if you are overweight.

Fact: “Although weight is an important measure of health and can help you prevent and control many diseases, it’s not the only thing to consider,” said Sarah Brauning, R.D., L.D., C.D.C.E.S., Genesis Diabetes & Nutrition Education. Instead, we should focus on positive health behaviors. In fact, the stigma of being overweight may cause more mental health concerns than being overweight.

Myth: Get 10,000 steps daily to be healthy.

Fact: The “10,000” as the magic number for daily tracking steps is arbitrary. In a recent study, it was found that you may able to reap health benefits by taking half that number of steps each day. For older women, researchers found taking as few as 4,400 steps per day was associated with a 41% lower risk of dying. Also, it doesn’t seem to matter if you take those steps power walking, cleaning your house or running errands to get the benefits.

Myth: Drink eight glasses of water a day or you will get dehydrated.

Fact: Drinking eight glasses of water a day is not necessarily true. If your urine is dark yellow, make sure you are getting enough fluid. Eight is not the miracle number. Even if you’re not thirsty, drink plenty of fluids to prevent dehydration. Plus, beverages other than water and the foods you eat also help you get the fluids you need.

Myth: If you want to lose weight, be sure to eat breakfast.

Fact: Eating breakfast is a successful strategy for some, because it can help prevent you from eating more later in the day. However, a Cornell University study found that the non-breakfast eaters didn’t overeat at lunch and dinner, and instead they ended up eating about 400 fewer calories a day.

Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.

Fitness

Tue, 12/14/2021 - 08:00

There are a lot of health claims out there today. Here are some common ones. Find out which claim might work for you.

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Row, row, row your health

Read more about Row, row, row your health

What is your ideal workout? Perhaps in as little as 20 minutes, working 86% of your muscles, completing a cardio workout, relieving stress and burning calories while having little impact on your joints. Sound too good to be true? Actually, rowers have known for decades that the often-overlooked rowing machine at the gym is one of the biggest secrets in fitness.

Rowing works your upper back, pectorals, arms, abdominal muscles, obliques, calves and glutes. Yes, that is a lot for one exercise. Your legs do about two-thirds of the work while your upper body accomplishes the rest. Rowing could be the biggest time saver since the microwave. Only the results will be much better than burnt popcorn.

Want more? Rowing will give it to you. In addition to working your muscles, it will also give you a cardio workout improving heart and lung health that often surpasses running for the same amount of time. And even better, it is much easier on your joints than a treadmill or pounding a blacktop path.

“Rowing is what I would consider a super-exercise. You can achieve almost a total body workout in very little time. Besides being good for your muscles, it is going to work your heart which can also help prevent heart disease.”

As you probably know, most exercise is good for your mental health, but many rowers vouch for the calming effect of performing the rhythmic rowing motion. Rowers often state that rowing on a lake or river providers a calming sensation. However, if you don’t live near water, there are a variety of rowing machines in different price ranges. Plus, rowers can often collapse and fit under a bed if you are cramped for space.

“Rowing is what I would consider a super-exercise. You can achieve almost a total body workout in very little time. Besides being good for your muscles, it is going to work your heart which can also help prevent heart disease,” said Monica Grygo, M.D., Genesis Primary Care.

Twenty minutes for almost an entire body workout that benefits your cardio and mental well-being? It sounds like it is time to start a new workout. Before you start rowing or any other exercise program, please consult your family doctor.

Fitness

Thu, 01/20/2022 - 08:00

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Steps to finding the right workout for you

Read more about Steps to finding the right workout for you

Your life is not one-size-fits-all, so why should your workout be? Just because a workout is popular or works for someone else does not necessarily mean it is the best fit for you. When starting a fitness routine, it is important to focus on what fits your unique lifestyle, interests and fitness level.

Fitness

Infographic (Fitness)

Thu, 02/03/2022 - 08:00

Your life is not one-size-fits-all, so why should your workout be? Just because a workout is popular or works for someone else does not necessarily mean it is the best fit for you.

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How to keep your knees strong

Read more about How to keep your knees strong

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body. Your knees are sandwiched between the ground and your center of gravity. Whenever you take a step, your knees absorb some of the force placed on your legs. That force can vary, depending on whether you’re walking or running and the amount of cushion in your footwear. Multiply that force by every step you’ve ever taken over the span of years, and some degree of knee deterioration is inevitable as you age.

Let’s look at how you can help make sure your knees stay strong and flexible throughout your life.

The impact of exercise

Taking care of your knees is vital to both your mobility and your quality of life as you get older. The key to maintaining healthy knees is strengthening the muscles that support the knee, including the quadriceps, hamstring and calf. Stronger muscles help cushion your knee and promote better alignment of the bones in the joint.

There are muscle-strengthening exercises you can do in your home, such as straight leg raises while you lay on the floor. Also, wall squats, which allow you to brace your back against a wall for support, can be helpful; just remember to focus on good form and repetitions. For cardio activities, opt for low-impact exercises that take the stress off your lower joints. Choose biking or swimming as opposed to running. Those activities allow you to strengthen your muscles without the wear and tear on your joints.

Body weight also plays an important role in knee health. The more you weigh, the more stress you put on your joints. As with all fitness regimens, it’s important to pair exercise with a nutritious diet that allows you to maintain a healthy weight.

When to see a doctor

“Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

Knee pain or swelling that persists for weeks or that becomes intense enough to interfere with your daily activities, means it’s probably time to schedule an appointment with your physician.

If it’s a sharp pain that comes on suddenly, or an annoying pain that persists for more than a few weeks, seek medical treatment. Any mechanical symptoms, such as catching, locking or giving out, should be looked at right away.

“If you end up needing medical treatment for a knee injury, there are many options available,” said Corey Jackson, D.O., orthopedic surgeon with the Genesis Orthopedic Group. “Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

Treatment will always depend on the issue. Anti-inflammatories can be taken orally. Other treatments include steroid injections, viscosupplementation injections that can help to restore the lubrication between bones in the joint, and physical therapy options. That’s why it’s important to see your doctor if your problem doesn’t resolve. The sooner

you see a doctor, the sooner he or she can identify the problem and formulate a treatment plan.

Fitness

Wed, 03/02/2022 - 08:00

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body.

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(Quiz) Drop and Give Me 50 Pushups

Read more about (Quiz) Drop and Give Me 50 Pushups

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military. Why are pushups a frequent go-to for discipline? Because they are hard, most people don’t like doing them and they are an effective exercise for improving fitness, which is why the military and coaches like handing them out like candy on Halloween.

To learn more about why pushups are so great, take our quiz. If you fail, you owe us 20 pushups.

Important: Pushups provide numerous health benefits. However, as with any exercise program, consult your doctor before starting.

Bonus Content: Standard Pushup Technique

Start with your hands on the floor under your shoulders, arms straight and body in a straight line from head to ankles with the balls of your feet on the floor.
Bend your elbows to lower your body while breathing in and pulling your stomach muscles in.
Count 1,001 and 1,002 while lowering your body.
Exhale on the way up.
Count 1,001 while raising your body.
Repeat.

Fitness

Quiz (Fitness)

Mon, 03/28/2022 - 08:00

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military.

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Lifting hacks to prevent back pain

Read more about Lifting hacks to prevent back pain

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

Before casually picking up a light or heavy load, plan the best way to lift it. This could include asking for help.

Lift and move slowly and carefully. The time you take to use the right techniques is far less than the days, weeks or months it can take to heal from an injury.

Follow these rules:

Keep a wide base of support. Your feet should be shoulder-width apart, with one foot slightly ahead of the other.
Squat down, bending at the hips and knees only. If needed, put one knee to the floor and your other knee in front of you, bent at a right angle.
Slowly lift by straightening your hips and knees (not your back). Keep your back straight, and don't twist as you lift.
Use your feet to change direction. Keep your shoulders in line with your hips.
Set your load down carefully, squatting with your knees and hips.

If you have a job that requires you to lift objects frequently, check with your employer for resources on learning proper lifting techniques.

Keep moving! Strengthening your core and staying active will help keep your back muscles and tendons strong. You can find several core, back and leg-strengthening exercises online. Talk with your doctor before starting any exercise program.

Fitness

Mon, 04/11/2022 - 08:00

No one is immune to back pain, which is often the result of injury from lifting heavy things. Here are some easy hacks to avoid an injury.

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Warm up to exercise

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You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk. You’re probably thinking “Walking is not strenuous, so I don’t need to warm up or stretch.” You’re not alone in that line of thinking, but here’s why it’s always a good idea to warm up and stretch before any level of physical activity.

When you warm up with some easy activities like waking in place, stretching or even taking a slow stroll, here is what happens to your body:

Your joints become more flexible, heading off potential orthopedic issues.
Your muscles work better as they warm up.
Your heart rate goes up, but because it does so slowly, there is less stress placed on your heart.
The blood supply to your muscles is increased, making them work more efficiently.
Your blood also releases more oxygen, which helps you during your exercise.

The type of warming up you should do depends on a lot of factors, like your physical condition and what you plan to do for exercise. The main point to remember is that your warm-up should start slowly and build in intensity to a level that doesn’t tire you too much or overwork your body.

Most experts recommend stretching as part of any warm-up routine. Activities like stretching and low-intensity walking are examples of active warm-ups. You can also use some passive warm-ups like getting in a sauna for a few minutes. Passive warmups can provide some benefits like raising your body temperature, but they don’t give you all the benefits you get with active warm-ups.

Warming up and preventing injuries

Warming up before exercising isn’t a guarantee that you won’t get injured during your exercise, but it can help to prevent some injuries. It only takes a few minutes – typically 10 minutes is recommended – so it would be wise to consider warming up.

Before you start any exercise program, it’s best to talk with your primary care doctor for recommendations on a program that’s right for you.

Fitness

Mon, 04/11/2022 - 08:00

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk.

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No bones about it: Your bone health matters

Read more about No bones about it: Your bone health matters

There are no bones about it – your bone health is vitally important. When you develop a condition like osteoporosis, you are susceptible to various health problems later in life.

Osteoporosis is a disease that affects your bones, meaning they are thin and brittle with lots of holes inside them, like a sponge. This makes them easy to break. Osteoporosis can lead to broken bones (fractures) in the hip, spine and wrist. These fractures can be disabling and may make it hard for you to live on your own.

What causes osteoporosis?

“A lack of bone strength or bone density causes osteoporosis,” said Corey Jackson, D.O., board-certified orthopedic surgeon with the Genesis Orthopedic Group. “As you age, your bones get thinner naturally. Some risk factors can make you more likely to have osteoporosis. And some of those, like age and family history, are ones you can’t control. One of the risk factors – not getting enough weight-bearing exercise, is something you can control.”

Exercises for your bones

There are two types of osteoporosis exercises essential for building and maintaining bone density: weight-bearing and muscle-strengthening exercises.

Weight-bearing exercises

These exercises include activities that make you move against gravity while staying upright. Weight-bearing exercises can be high-impact or low-impact.

High-impact weight-bearing exercises help build bones and keep them strong. If you have broken a bone due to osteoporosis or are at risk of breaking a bone, you may need to avoid high-impact exercises. If you’re not sure, you should check with your healthcare provider.

Examples of high-impact weight-bearing exercises are:

Dancing
Doing high-impact aerobics
Hiking
Jogging/running
Jumping rope
Stair climbing
Tennis

Low-impact weight-bearing exercises can also help keep bones strong and are a safe alternative if you can’t do high-impact exercises.

Examples of low-impact weight-bearing exercises are:

Using elliptical training machines
Doing low-impact aerobics
Using stair-step machines
Fast walking on a treadmill or outside

Muscle-strengthening exercises

These exercises include activities where you move your body, a weight or some other resistance against gravity. They are also known as resistance exercises.

Examples of resistance exercises include:

Lifting weights
Using elastic exercise bands
Using weight machines
Lifting your body weight
Functional movements, such as standing and rising on your toes

Check with your healthcare provider to see what exercises are recommended for you. It’s time to start improving your bone health today for a healthier tomorrow.

Source: Healthwise.org; National Osteoporosis Foundation

Fitness

Tue, 04/26/2022 - 08:00

There are no bones about it – your bone health is vitally important.

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Tips to become more active

Read more about Tips to become more active

How often do you say, “I’m going to get more active,” but you put it off? Maybe it seems overwhelming, and you aren’t sure where to start? We get it. Here are some tips that may help you to kick off your goal of being more active… and healthier because of it.

Like any lifestyle change, adding activity to your daily routine is easier if you have a plan. Experts recommend doing moderate to vigorous activity to get and stay healthy. Work with your doctor to create a plan that is right for you. Start slowly. And set small goals.

Tip 1: Start with walking.

For most people, walking is one of the easiest and cheapest ways to get moving. Keep track of the number of steps you take each day. You can use a phone app, a fitness tracker or a pedometer. Tracking can help you see the progress you're making toward your goals. That progress might inspire you to move more.

Tip 2: Work up to a comfortable level.

Even small amounts of activity add up. It's fine to be active several times throughout your day and week. If you're not active at all, work up to it. You may want to start by walking around the block every morning or walking for just 10 minutes. Over time, you can make your walks longer or walk more often throughout your day and week.

Tip 3: Do activities you like.

Find activities that fit your lifestyle and your personality.

For example:

Do you like to be active on your own or with others? Joining a group or a class helps some people stay motivated.
Do you like structured activities like classes or everyday activities like gardening?

Many people find that everyday activities are easier to fit into their life. Others are more likely to stay with an activity if it requires them to show up for a class or for a game.

Tip 4: Take stock of how much you want to spend.

How much money, if any, do you want to spend on gear or other expenses? There are activities to match every budget. You can walk around your neighborhood without spending any money. You may be able to join a community swimming, dancing or tai chi class for a small fee.

Fitness

Thu, 07/07/2022 - 08:00