Another holiday weekend is here. Labor Day unofficially marks the end of summer, but since kids in Memphis have been in school for nearly a month, and the temperatures are still hot, bit doesn’t seem like it. So let’s enjoy being outside as long as we can – and be healthy while doing it!
The hot temperatures make being in the water feel good. You can do some non-swimming pool exercises, or maybe try out the latest fitness trend – Stand-Up Paddling (SUP).
Want to get the family out on the water? Remember these boating safety tips for the entire family. Going to try and catch dinner while you are out? Make sure your fishing license is current whether you are in Tennessee, Arkansas, or Mississippi.
What would the holiday weekend be without cooking and eating outside? Whether you are grilling for family and friends, cooking over a campfire, or just taking food on a hike or boat ride, keep it safe!
I know, schools in Memphis and Shelby County started several weeks ago…but it is not too late to think about healthy habits for the school year. Here’s some links to articles that can help you get started -
Want your kids to get more physical activity? Here’s an article on the importance of exercise (which you already know, right?) and ways to help kids be more active.
Each child needs to find the right sport or activity to participate in. Here’s some ideas broken down by age group. Whatever you do, keep your kids moving!
A good day at school starts the night before with enough sleep. Here’s some tips to help your child get the rest they need.
Please leave a comment and let us know if these are helpful for you and your kids.
One recent trend in running and training is going barefoot. That’s right, removing your shoes and socks, and doing your workout in your bare feet. Those in favor say it allows the foot to move as it was intended to, and helps prevent injuries. Opponents say that our feet aren’t used to being without the support of shoes, and we open ourselves up to different injuries.
So is barefoot training beneficial, or just another fad?
The way we walk and run is different when we wear shoes. The natural motion is to land on the ball of the foot with the impact absorbed by the arch and the lower leg. When we wear running shoes, the padding in the shoes cause us to land on our heels, sending the impact up the heel to the knees and hips. This can put a strain on these joints. The muscles of the foot can also be weakened when wearing poorly fitted shoes. This can lead to weak arches, and eventually may lead to flat feet. Going barefoot can strengthen these muscles and help avoid these problems.
Barefoot can be beneficial. So we should all throw away our shoes, right?
Not necessarily. Most of us have worn shoes our entire lives, and our feet have not developed the musculature needed to do all our activities without shoes.
There are also risks to working out barefooted. At the gym, shoes can protect you from fungal infections, while also providing stability and traction for certain activities. Any kind of outdoor workout, where surfaces may be sharp, uneven, or littered with trash and debris, can lead to cuts and injuries.
If you want to give it a try, check with your doctor, especially if you have any foot or ankle problems. Begin by going barefoot around the house, doing exercises to strengthen the feet, and running or working out a little on smooth surfaces to build the foot muscles. Running on smooth sandy beaches, or soft grass can be a next step up.
Barefoot shoes may seem to be a compromise between the two. There is less padding than traditional running or training shoes, giving you a feel closer to bare feet while also providing some protection from outside elements. However, if you are used to well-padded shoes, allow yourself some time to transition over to them. As for me, I may give them a try one day, but only for wearing around – my running days are over.
One thing to remember is that we don’t have enough years of study to show what the long-term effects of barefoot running are. Only time will show if we can take the impact of running on the ball of the foot, or if it will be as hard on our bodies as heel strikes.
If anyone has tried barefoot training or running, please leave a comment and let me know what you think. Did you like it? What problems did you encounter? And are you still leaving your shoes behind for your workout?
Who has given any of these video games a try? Who wants to? Might be a way to add some variety to your fitness routine – but don’t let it completely replace your regular workouts with us!
Iced tea is a southern staple, and has some health benefits. It is certainly better than soda as we discussed in a previous post! Here’s tips on making a delicious pitcher of it!
Smart phone apps can help you determine the nutritional value of the groceries you buy -
Hot enough for you? With the high temperatures, many of us are thinking of ways to cool off, and an ice cold drink usually tops the list.
But ice can be helpful to you in another way – in reducing the inflammation that comes with acute injuries. When soft tissue is damaged, it leaks out fluid around the injured site. Small capillaries may also be ruptured, leaking blood into the area as well. Applying ice to the area will constrict the blood vessels, preventing further leakage. This minimizes swelling and can numb the pain.
Apply ice to the injured area as soon as possible. Continue to apply ice several times a day for about 3 days. Apply for no more than 20 minutes at a time, and let the skin return to its normal temperature before applying again.
You can use ice cubes in a zipper bag, a bag of frozen vegetables, or an ice pack from your kids’ lunch box. If applying directly to the skin, keep the ice moving. Otherwise, wrap it in a thin towel to prevent damaging the skin. You don’t want to make your injury worse do you?
Once the inflammation is gone, usually about 4-5 days, you can begin adding moist heat to the injured area before you begin working out, but put ice on it when finished to prevent more inflammation.
So get the ice, apply it right, and shorten your recuperation time.
Here’s a roundup of links to articles found on the internet. Both healthy eating and fitness are featured this time. Take a look and see what tips you can get for improving your fitness. And if you try the Watermelon Agua Fresca, let me know how it is!
Take advantage of all the fresh watermelon available while keeping cool and getting good nutrition with this Watermelon Agua Fresca recipe.
You’re in a hurry and skip the stretches at the end of your workout. You think it won’t matter.
Think again.
Flexibility is as important to your overall fitness as cardio and strength training. And the good news is it takes less time to achieve a desired level of flexibility than either of the other two.
So why is being flexible so important? Flexibility provides two known advantages – 1) improving athletic performance and 2) making everyday activities easier on your body, potentially decreasing the risk of certain injuries.
To increase your flexibility, you need to spend about 10 minutes a day stretching your major muscle groups. Then, if you have any specific problem areas, focus on stretches just for those. Once you’ve reached your desired flexibility level, you should stretch 2-3 times a week to maintain it.
How flexible should your be? As flexible as your lifestyle dictates. You need to be able to perform all usual daily activities with ease. You don’t need to be able to do the splits or a back bend unless you wish to try out for a gymnastics team.
Here’s some tips to stretch the right way:
Warm up muscles before you begin stretching.
Do NOT bounce! Hold each stretch about 30 seconds and repeat several times.
Breathe out and relax as your stretch. It should be a slow, smooth and controlled movement.
Stretch both sides of your body.
Stretching should NOT hurt – only go to the point of resistance. You should feel some slight discomfort or a slight pulling sensation. If it makes you tense, then it’s too much and you should back off.
If you have a chronic condition or injury, you may need to adjust your stretching. Consult your trainer or doctor for advice.
So people, S-T-R-E-T-C-H it out and enjoy the benefits of a more flexible body.
Looking for something good to read this weekend? Here are links to some interesting articles found on the internet. Give them a read and leave a comment letting us know what you think.
Pay attention men! Cut out the excuses and start taking care of your health with these tips.
Trying to lose weight, or keep off weight you have lost? Here’s 6 tips to help.
“Doesn’t working out make you hungrier? Then, don’t you eat more and end up not losing any weight?”
These questions are often asked, and can be a reason people decide to avoid exercise. But, are they true?
First, we need to consider the difference between hunger and appetite. Hunger is the body’s NEED for food. Appetite, on the other hand, is the desire or craving to eat. It is instinctive, but doesn’t always correspond to true hunger.
It seems that, depending on the person, some types of exercise may increase your appetite while others don’t. None of them, however, will have any effect on true hunger.
If exercise does increase your appetite, when and what should you eat to keep from overcompensating?
If you’ve eaten a large meal, you should wait at least 3-4 hours before exercising. With a small meal, allow a 2-3 hour gap. If you have not eaten recently, plan on a small snack about an hour before your workout. This will help keep your blood sugar up, which can fall during the first 20 minutes of exercise. Good snack options include banana, yogurt, bread/cracker with peanut butter or granola bars.
You should also plan to eat a small meal containing both protein and carbs within 2 hours of finishing your workout. This is the time period when your muscles absorb the most nutrients. Eating during this time may also help your body recover more quickly.
So don’t worry about exercise increasing your appetite and leading you to overeat. Make smart food choices and time it right to get the most benefit from the food and the workout.
Healthy
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