Wellness Articles

Just because you cannot be on your feet does not mean you must be sitting on your butt all the time.

Indeed, studies have shown that exercising can help certain injuries heal faster, when it is done properly and without too much weight.

Nevertheless, since excess weight or repetition can lead to reinjury, these exercises should always be done below the close supervision of a healthcare provider or medical professional.

In addition to the exercises listed in the Alice archives (see Exercise for the physically challenged and Weight loss guidelines for someone with limited to no mobility), you can also try Pilates or Yoga.

These exercises can be easy on your foot and can improve your posture, flexibility, and balance.

To start, you may find a class and let the instructor know about your injury or get your hands on a video or DVD and fast-forward past any parts that involve any fancy (or basic) footwork.

If your cast is waterproof, swimming and water aerobics will give you a great workout without straining your foot. It’s also a good excuse to check out the pool boy,  or rather, the pull-buoy.

This is a piece of foam or other soft substance that goes between your thighs while you are in the pool, allowing your lower body to float and making your upper body do all the work.

As you might have already noticed, working out at the gym might help you with workin’ it in the sack.

In addition to increasing aerobic capabilities and muscle strength, exercise has also been linked to a high-revving sex drive. All three of these effects are certainly advantageous below the sheets.

Besides possibly enhancing your self-image, which is beautiful sexy in itself, exercise also leads to the release of certain chemicals known as endorphins.

The release of endorphins is thought to lead to a subsequent release of hormones that pump up a person’s sex drive.

Even low-intensity activities, like yoga or tantra, may do a little somethin’ somethin’ by increasing blood flow to the genitals and increasing arousal.

Exercise might also offer a lift to some men who experience erectile dysfunction (ED), which could be caused by poor blood flow to the genital region, including the penis.

Working out gets the heart pumping and improves circulation so that all parts of the body get theirs - their share of blood, that is.

What’s more, a relationship has been shown between a man’s bulging waistline and a higher risk of ED due to underlying heart conditions.

All of this means that exercise is doubly advantageous because it can help with weight loss to get both the ticker and the pecker back in shape.

Women, no need to feel left out - being physically active may also increase blood flow to the vagina and clitoris, and make a low libido a thing of the past.

With all the other well-known health advantages of exercise, isn’t it great to see how all that sweat can turn into something so sexy?

Burning calories doesn’t have to be an uphill battle, though walking up a hill with a 15 degree slope will cause you to use a third more energy than walking on a level surface!

Both terrain variation and swinging of the arms will increase caloric expenditure during a walk. Terrain variation is specifically helpful.

Walking downhill actually uses about the same amount of energy as walking on a flat surface, unless it’s unsteady terrain.

Working to keep your balance will burn more energy, unless the surface makes you so unsteady that you have to walk significantly more slowly and gradually.

So varying terrain can be very healthy, just remember to wear ankle-supporting shoes, in particular if walking along unpaved paths or trails.

Arm-swinging will also increase calorie-burning, lends power to your walking, and assists with balance.

Swinging the arms can burn 5 to 10 percent more calories than walking without arm-swinging. Here are some tips to maximize this benefit and minimize injury

• Be cautious not to clench your fists, as this can interfere with circulation

• Bend elbows at 90 degrees and keep arms close to the body

• With each step, the arm opposite your forward foot swings straight out rather than diagonally

• Be certain to keep the arm coming forward low - it shouldn’t go above breastbone

• Arm “pumping” and other more exaggerated arm movements aren’t necessarily helpful in the propelling or calorie-burning department.

Intensity and duration of exercise are mutually exclusive. It’s hard to stay active at the highest intensity for a long period of time. Almost all times, exercise is either at a higher intensity for a shorter period of time, or at a lower intensity for a longer period of time.

A benefit of walking at a faster pace is that it helps improve cardiovascular function andlevel of fitness. In time, a individuals who trains at higher levels of intensity can slowly increase his or her exercise time, building up endurance.

A benefit of walking at a slower pace is that it permits a individuals to stroll for a longer duration before becoming tired, which helps to build up endurance.

In time, a individuals can slowly and gradually increase the intensity (speed up his or her walking), improving his or her fitness level. Improvements in fitness occur by increasing the body’s use of oxygen (a.k.a., oxygen consumption).

Whether the intensity is high and duration is short, or the intensity is low and duration is long, relatively the same amount of oxygen is utilized and the same number of calories is expended.

One mode of exercise is no better than another - for intensity or duration. What really counts is to be consistent in any activity you choose to do.

Mixing it up - some days going for intensity - shorter, faster walks; some days going for endurance - longer, slower walks - can keep you on your toes (pun intended).

It can also make your exercise routine more interesting, fit into any schedule, and keep you and your buddy satisfied and happy.

The body adapts to resistance training, so you will not see results when you continue with the same routine.

After weeks or months of training, the same exercises that once exhausted you may seem almost effortless.

To experience continued improvement in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.

Although people change at different rates, it’s generally advised that people make several alterations in their program every 4 to 8 weeks for continued results.

You don’t need to transform your entire workout, but modifying your routine slightly will help keep your muscles challenged.

Here are some basic training variables to take into consideration when you are changing your workout, but only change one variable at a time

Frequency

This refers to the amount of times you work a muscle per week; 2 to 3 times per week is optimal. Muscles need rest between workouts, so leave at least 24 to 48 hours between training the same muscle.

Resistance

This refers to the weight used to perform the exercise, which could be in pounds or kilograms. the weight will affect the number of repetitions and the number of sets you are able to do.

Beginners should use weights that allow them to do 12 to 15 repetitions and 1 to 2 sets of each activity.

Make certain to use trial and error to find the appropriate resistance level - decrease the weight if you can only lift it a few times; increase the weight if you can easily lift it sixteen times or more.

If/When you are upping the amount of resistance you use, do not increase it by more than 5 percent weekly.

Repetitions

Also called “reps,” this term refers to one complete action of an exercise. the heavier the weight, the fewer the amount of repetitions you need to perform. Beginners should begin with 1 to 2 sets of 12 to 15 repetitions.

The last repetition must be somewhat difficult to finish - again, change the weight you use if this number of reps is too easy or hard.

Training Sets

These are a pre-determined number of repetitions of a specific activity. Beginners start with 1 to 2 sets of each exercise and increase the volume of sets as they become stronger.

Rest and Recovery

This refers to the amount of time between sets and between training sessions. As you increase resistance, you’ll need longer periods of rest, so your muscles can recover.

Rest for at least 30 seconds between sets and for 24 to 48 hours between training sessions for the same muscle group.

Training Method

As you become stronger, you might progress to more advanced variations of activities for each muscle group. Performing such exercises stresses the muscle(s) in slightly different ways.

For even more variety, attempt throwing some of the following suggestions into the mix

• Be certain to work a different combination of muscle groups each day - i.e., back and biceps one day; chest, shoulders, and triceps one day; and legs and abs one day.

• Do a total body workout 2 or 3 times a week.

• Change the order in which you perform exercises (although bigger muscles should be trained first).

• Increase (or decrease) the amount of activities for each muscle group.

• Make sure to vary the kind of exercises you do - i.e., progress to more advanced activities; use free weights; and/or vary the machines you use.

Remember that when you increase resistance, you need to decrease repetitions and increase recovery time between exercises.

When you add more sets, you’ll need to decrease the volume of repetitions.

It could help to work with a Certified Personal Trainer to develop a plan you are able to work with over a period of months, tailored to your needs, abilities, and fitness goals.

ACTIVITY*    Calories expended in 30 minutes  Male (175 lbs)    Calories expended in 30 minutes  Female (135 lbs)

Bicycling 12-13.9 mph (moderate effort)    334   258

Circuit Training     334   258

Stretching, hatha yoga    167   129

Dancing - general    188   145

Dancing - ballet, modern    251   193

House Cleaning - vigorous (mop, wash car)     188   145

House Cleaning - light (dusting, vacuuming)    104   81

Playing w/ kids moderate - walk/run    167   129

Gardening    209   161

Mowing lawn - Hand mower    251   193

Running - 6 mph    418   322

Jogging    292   225

Basketball - Game    334   258

Children’s Games    209   161

Football    334   258

Frisbee    125   97

Horseback Riding    167   129

Skating    292   225

Soccer    292   225

Softball/Baseball    209   161

Tennis    292   225

Hiking    251   193

Walking - 4 mph, level surface    167   129

Walking - leisure    146   113

Canoeing/Rowing - moderate    292   225

Kayaking    209   161

Swimming laps freestyle - moderate    334   258

* Data from ACSM Resource Manual for Guidelines for Exercise Testing and Prescription Third Edition      

Be certain to check Out These Suggestions

There are numerous activities that may be worked into your day that don’t involve going to the gym or an group fitness class.

A few alternative ideas are listed below

• Walk! Do it with a friend, find a local trail, go to the mall and walk around awhile prior to deciding to shop.

Park as far away from your destination as possible and walk. When you live in town, walk to do your errands.

Be certain to take a walk during your lunch break.  Walk your dog.  It is easy!!

• Make certain to take the stairs. Make certain to use the stairs whenever you can. Prevent elevators and escalators. When you work on the 35th floor, don’t panic. Make certain to take the elevator to the 30th floor and walk the last five flights.

• Be certain to take up a sport. Call your local parks and recreation department and find out about local softball, basketball, and touch football leagues, racket sports, soccer and etc.

• Jump Rope. It’s cheap, it’s easy, and you can do it anywhere (even in a hotel).

• Play Games. Play with your kids. Try these activities…They are fun for the whole family.

o In-Line Skate

o Swim.

o Ride your bike

• Dance! Learn to dance. Be certain to take tap, ballet, belly dancing, jazz, and etc. Social dancing is popular again.

Be certain to take benefit of classes being offered in the community and have a excellent time while you’re at it.

• Make certain to get outside!!  Attempt some of these outdoor activities…

o Garden! Most individuals don’t realize it, but gardening is tough work. Make sure to get outside and play in the dirt.

Be sure to get rid of that riding mower and mow the lawn with a hand mower. It is excellent exercise.

o Go hiking.

o Go canoeing, kayaking, sailing, snorkeling or surfing.

o Try Horseback riding.

o Wash and wax your car.

• Clean your house.  Vacuuming, mopping, and dusting can be quite a work out.

• Do simple stretching and calisthenics exercises at your desk.

• Do anything that gets you up and moving, and most importantly, have fun!!!!!

Now that you’ve been convinced of how important physical activity is to your health and well being, the next step is incorporating it into your life.

Lucky for all us, becoming more physically active is a cinch!

It’s just a matter of incorporating some simple steps into your life. In truth, you probably already are “physically active” and do not even know it.

If you don’t like to EXERCISE,  don’t worry. Exercise is just one aspect of exercise. the following are some tips to help you get started

• Tip 1 - Make a list of the reasons why you’d like to incorporate physical activity into your life. Be certain to include medical problems that may be improved by physical activity.

If you need help, take a look at the benefits listed in our page or the Surgeon General’s Report on Exercise.

• Tip 2 - Make a list of any reasons that keep you from participating in physical activity and think of ways to overcome them.

• Tip 3 - When you feel that there’s ANY health reason why you shouldn’t participate in exercise, check with your doctor before starting a workout program.

• Tip 4 - See when a friend would like to join you in the quest to become more active. Things are a lot easier and a lot more fun when a friend is involved too!

• Tip 5 - Call your local Parks and Recreation Department, YMCA/YWCA, or community organization to find out if they provide any programs or classes that may interest you.

The majority of  community centers and local colleges offer an array of dance classes, exercise classes (yoga, group fitness), cycling clubs, tennis lessons, swimming lessons, basketball, and etc.

• Tip 6 - Locate parks, and walking trails in the area. Local malls sometimes have walking clubs as well. It is a good place to go when the weather is bad.

• Tip 7 - Make certain to keep an activity journal. In it, list all the activities you have done each day and how long you did them.

A journal will help you track your progress, help you set goals and identify the activities that you like best.

What Is Physical Activity?

• Physical activity does not need to be strenuous to achieve health benefits.

• Men and women of all ages benefit from a moderate amount of daily exercise (for example - 30 minutes of brisk walking or 15 minutes of jogging).

• Previously sedentary individuals who begin exercise programs should begin with short sessions (5-10 minutes) and build up to the desired level of exercise.

Why Is Physical Activity So Important?

• Physical activity improves quality of life.

• Physical activity extends longevity, protects against the development of CHD, stroke, hypertension, obesity, non-insulin-dependent diabetes mellitus, osteoporosis, colon cancer, and depression.

• Exercise helps maintain full functioning and independence among the elderly.

• Relationships between exercise and improved health include

o A decreased oxygen demand at any given level of exercise.

o A decreased tendency for blood to form clots where arteries have narrowed.

o an increased elasticity in the arteries.

o Changes in the brain and brain chemistry that may improve mood and cognitive functioning.

The Facts About Exercise

• More than 60% of USA adults don’t engage in the advised amount of activity.

• Approximately 25% of USA adults are not active at all.

• A 1993 study concerning causes of death in the USA - #1 Tobacco, #2 Lack of exercise/poor diet, #3 Alcohol.

• Chronic illness costs the United States $655 Billion in health care costs.

• In this year, 1.5 million individuals will have a heart attack in the U.S. and 500,000 will die.

General Guidelines for Exercise

• Control your health status through a medical checkup before beginning a fitness program.

• Progress gradually in the fitness program.

• Pick primarily activities which engage as big a muscle mass as possible, ie - jogging, cycling, swimming, cross-country skiing, etc.

• Remember, it isn’t necessary to be exhausted to achieve improvement in fitness.

• the training must be accomplished continuously and intermittently.

• the improvement in physical fitness will depend on your initiallevel of fitness.

• It is never too late to start exercising regularly.

Physical Activity Lite

The ACSM (ACSM) and the USA Centers for Disease Control and Prevention (CDC) recommend the following to exercise

• “Accumulate 30 minutes or more of moderate-intensity physical activity over the while most days of the week”

• Incorporating more activity into your daily routine can improve your health status

• Daily activities could include

   o walking stairs (instead of taking the elevator)

   o gardening

   o raking leaves

   o dancing

   o mall walking while shopping

   o carrying a grocery basket rather than pushing a cart (when applicable)

   o parking in the farthest parking spot and walking to the office or store

   o carrying or pushing a golf bag in lieu of taking a cart while golfing

• Alternately, 30 minutes of activity may come from planned exercise or recreation

Want to know more about physical activity?

Be sure to check out the Surgeon General’s Report on Exercise

A swimsuit, a pair of goggles, a swim partner or lifeguard, and a pool are all you need for splashing around or swimming laps.

A swimsuit saves you embarrassment (or keeps you out of jail). Goggles keep water out of your eyes.

A swim partner or lifeguard offers a measure of safety and a pool gets you wet!

Kids (and adults) unable to swim should be attended closely by an adult when in the water.

Optional equipment includes swim fins, kickboards, hand paddles, and leg floats.

Swim fins provide your lower body (muscles of the hips and knees) with a good workout and improve the flexibility of your ankles.

Swim fins also enable you to swim faster.

The remaining equipment (kickboard, hand paddles, and leg floats) must be used only by those whose swim technique is sound.

Swimming Variations

• Freestyle or Crawl - the fastest, most efficient, and most well-liked stroke.

• Breaststroke - Good choice for variety and injured shoulders.

• Butterfly - the most difficult to master, but impressive to watch when done well.

• Backstroke - Keeps the face out of the water and can be quite leisurely.

• Sidestroke - the safety stroke all lifeguards must master but also offers recreational swimmers more variety in underwater movement.

Did you know that humans are the only mammals that must learn how to swim?

All other mammals have an instinctive ability to swim. Regardless of your stroke option, it’s important to understand that technique is critically important - the wrong technique will likely cause injury and hinder efficient progress through the water.

You’ll improve your swimming performance most readily by eliminating resistance. Stroking furiously in the water doesn’t necessarily propel you faster, it only exhausts you faster!

General Technique Tips - Even if you’re a recreational swimmer, you’ll benefit from this advice. Swim speed, or velocity, is the product of Stroke Length (SL) and Stroke Frequency (SF).

Increasing the SL (distance traveled per stroke) requires that you first learn to reduce resistance to forward progress.

After perfecting a position of low resistance, you can then add power to your stroke. This power originates in the hips and is translated up through the torso to the shoulder.

SF is not as important as SL. World class swimmers are not fast and efficient because they take frequent strokes.

They’re fast and efficient because they travel further in the water with each stroke. the following tips ought to help you maximize SL, improve efficiency, and minimize risk of injury.

1. Buoyancy varies from person to person (some are natural sinkers), so make the best of what you have. You’ll find that your swim speed improves as you take advantage of your buoyancy (no matter how small).

You will find your center of buoyancy in the region of your sternum. By balancing yourself on your center of buoyancy (namely in the crawl, breast, and back strokes) you will move more easily in the water.

Here’s a secret of world class swimmers - Balance yourself by consciously pushing or pressing your upper chest into the water. This maneuver brings your hips closer to the surface and decreases your frontal resistance.

2. Rowing sculls are long and narrow. This shape reduces water resistance to forward progress. What can you do? Maintain a long, streamlined body.

Between strokes pause slightly (with one hand extended in front of you) - this introduces a longer glide and streamlines your body (making it long and narrow) as it is propelled.

3. When swimming backstroke and freestyle, rotate the body side-to-side from the hips. It may seem like you are swimming on your side, but this is exactly what you want.

This rotation begins at the hips and is transferred up the torso to the shoulder and arm. Just prior to deciding to start the arm pull, you ought to start to rotate in the opposite direction.

Make certain to use this rotational force (biomechanists call this torque) to help pull you through the water. A similar series of movements is used by major league baseball pitchers to throw 90+ MPH fastballs!

4. Don’t force your hands through the water! As your technique improves you should feel like you’re climbing a “water ladder” with your hands and forearms resting against solid rungs of water. This is what collegiate coaches call a “feel for the water.”

5. the use of equipment like kickboards, certain hand paddles, and leg floats ought to be reserved for those swimmers with firmly established technique!

Be certain to use of these pool “toys” generally alters the body’s center of buoyancy and may harm your technique. Swim fins are acceptable swim aids.

It helps to realize that good swim technique takes time to create and regular practice to maintain.

See the sample workouts below to improve or maintain your good form. Don’t risk injury by swimming at high intensities with poor technique!

Muscle Groups Used While Swimming  

Swimming is an excellent aerobic activity. Nearly all the major muscle groups are recruited when you swim with the proper technique. Additionally, use a variety of strokes to recruit additional muscles. MIX IT UP!

Recommendations For Swimming

Swimming Risks - If you or your children do not know how to swim, learn now! Lessons for both adults and children are ordinarily available at your local YMCA, high school, or college.

Injuries from swimming typically occur in the shoulder. Such injuries are the result of improper technique, overuse, and/or weakness or muscle strength imbalance in the shoulder region.

Swimming Safety - Never swim alone! Be certain you are familiar with the water in which you swim. Open water swimming in the ocean or in lakes and ponds can be namely dangerous.

Ocean currents can carry you a few hundred yards offshore. Lakes and ponds might have submerged hazards.

Swimming Concerns - Without the proper training, trying to rescue someone can cost you your life (no matter how well you swim or your conditioning). the American Red Cross offers water safety courses (see Resources below).

Swimming Resources

The American Red Cross

USA Swimming

Swimming Workouts

The following workout is designed mainly to improve your technique. It is intended as the first half of 2,000-2,500 meter workout.

More advanced swimmers should consider workouts listed in J.E. Counsilman’s book, the New Science of Swimming, 1994, Prentice-Hall, Englewood Cliffs, NJ.

Important!!!

The heart rate response to swimming is more moderate than the response seen in dry land exercise.

Thus, the Karvonen determination of target heart rate ought to be altered downward 10 to 15 beats per minute for each zone.

• Warm-up - 250 to 400 meters easy crawl, breast, and back strokes. Do not over-exert yourself!

• 4×50 balance drill - Scissors kick with arms extended in front of you (without a kickboard). Your head ought to be in the water and turned to the side to breathe.

Consciously press your upper chest into the water to bring your hips up. You may use swim fins if your progress is slow.

Pause every 25 or 50 meters to catch your breath. This isn’t a race, but a drill to improve your balance in the water.

• 2×50 side balance drill - Scissors kick on your right side with your right arm extended. Your head must be leaning on your right shoulder with your mouth just above the surface.

Don’t forget to balance properly by pressing your armpit into the water. Do 2×50 on your left side. Again, pause every 25 or 50 meters to catch your breath.

• 4×50 single arm pulls - This time you will concentrate on rolling the trunk during the pull phase of the stroke.

Begin as you did with the initial balance drill; face down, scissors kick, pressing the chest. This time you’ll keep your left hand extended while you pull your right hand through the stroke and turning your body to its left side (you should be facing the right wall of the pool).

Do not pull your arm quickly through the water. Pull it deliberately and allow it to search out a rung on the ladder (still water). Pause briefly on your side, your right hand resting on your right hip.

Recover the right arm close to the body, returning it to meet the extended left hand. Perform 4×50 for the left arm.

• 4×50 double arm pulls - This drill brings together the elements in the three previous drills. It’s performed similarly to the single arm pull.

This time, however, you will alternate pulling right and left arms (remembering to roll the body each time). Don’t forget to balance on your center of buoyancy.

• Do not neglect the proper technique during the remainder of your workout. You might finish your workout with any combination of distance or interval workouts. Here is an example

• 2×100 breast stroke

• 2×100 back stroke

• 10×50 freestyle - Rest 30 to 60 seconds. Count the amount of strokes with each 50 meter interval and try not to exceed 22 strokes.

Remember, good swimmers swim fast because of a long stroke length! Your goal ought to be to reduce the number of strokes you take in 50 meters.

• Cool-down - 150 to 250 meters easy stroke(s) of your option.