4 Ways to Rise and Shine With the Power of Exercise
By Editorial Staff
It’s 5:00 a.m. and you’ve just been roused for a quick trip to the bathroom, but that’s not nearly enough to get you out of bed and started with your busy day. So it’s back to the cozy sheets for another hour – time that could be well-spent on an endeavor that would accomplish two important things: help you stay fit and make certain it’s not hanging over your head the entire day.
We’re talking about exercise, of course, something too many people leave until the end of the day – only to find their motivation and energy have waned beyond repair. Here’s how anyone, even the “I’m not a morning person,” can rise and shine with the power of exercise.
1. Prepare the Night Before: Making sure you get your morning exercise in starts with proper preparation the night before, ranging from a sensible bedtime (allow for 6-8 hours of restful sleep) to nutrition (no heavy / greasy foods) to attire (set out your workout outfit so it’s ready to slip on in the early-morning darkness).
2. Give Yourself a Reason: Too often, the best plans are easily abandoned first thing in the morning, when fatigue and a sense of “Wow, this is going to be a busy day!” sends your body and brain into a flight (From exercise) mode. Combat this tendency by giving yourself a reason to get up and go, whether it’s a new routine you’re going to try, new goals you’d like to meet or even a new playlist to listen to while you’re working out.
3. Don’t Do It Alone: An exercise buddy is a great idea for all hours of the day, but if you’re trying to get to the gym in the early morning, you need a partner who’s on your side to remind you – and who you don’t want to let down. Skip a day when you’re a solo exerciser and you’ve hurt yourself; do it when you’ve got a partner and you’ve hurt them, too. Team up to motivate one another and ensure you get the job done.
4. Shake It Up: Just because you’re exercising in the morning doesn’t mean you can’t mix up your routine every now and then, particularly if convenience dictates it. Just be cognizant of the fact that if you work out at a different time of day, once or a few times in a row, it may be harder to get back to your morning exercise routine. The fact is, fluidity and consistency are both key to a healthy relationship with exercise, just as with anything else in life. You need to teach yourself how to prioritize your workouts without feeling you’ve let yourself down / given up just because you had to change up the time.
So use these strategies to start your morning with a great workout – and then get on with the rest of your day, confident that you’re building a better you and relieved that you’ve crossed “work out” off your To-Do List!
When Finger (Pad) Pointing Causes Pain
By Todd Turnbull, DC, CCSP
“My wrist and hand hurt. I spend all day working on computers and then I come home and spend more time on a computer, usually playing video games.” Health care providers hear this complaint with increasing frequency due to the increased use of computer finger pads and smartphones.
Using a computer finger pad requires making small, exact movements with the index finger. The repetitive strain of holding the finger in a pointing position, hovering just above the button in a “waiting to click” position, taxes what’s known as the extensor indicis muscle in the forearm. Over extended periods of time, the continual strain caused by repetitive finger hovering eventually leads to inflammation and swelling of the extensor tendon.
Treatment Your Chiropractor May Suggest
Effective correction involves reducing the guarded status of the injured muscle. Your chiropractor may apply a tolerable press-and-hold force into the proximal insertion of the extensor indicis muscle for 3-5 seconds will affect the Golgi tendon organ nerve fibers. This press-and-hold maneuver should result in reduced muscle tension and increased muscle power output.
Your DC also may perform pin-and-stretch manipulation into the muscle belly fibers to reduce adhesions and restrictions in the soft tissues. Post-treatment evaluation should note increased strength and range of motion, and decreased pain.
Stretch the index finger muscles by placing the palm up and creating maximum pain-free extension of the finger. Gently rotate the hand side to side to help unlock the most joint and muscle tension possible. Next, combine wrist flexion with full flexion of the index finger in a pain-free manner. Slowly rotate and flex the wrist / finger side to side to maximize reduction of tension.
Give the hand a 2-3 minute break for every 30 minutes of finger pad activity and perform the stretches above. Other helpful tips include using proper sitting posture, using forearm supports, and exploring alternative mouse, finger pad and keyboard options. Talk to your chiropractor for more information, particularly if you’re experiencing wrist and hand discomfort.
Get Your Kids Off the Couch This Summer
By Editorial Staff
Just because summer’s here and school is coming to a close, providing hours of free activity time, doesn’t mean your kids are out of the woods when it comes to health, specifically weight gain, Sure, during the summer months kids tend to spend more time outside being active, but without the responsibilities and set schedule of school, ample opportunity exists to just “hang out,” which these days can mean sitting on the couch at home, playing video games, watching TV and remaining altogether sedentary – a recipe for weight gain in the short term, and obesity and diabetes in the long term.
Here are four summer solutions to get your kids off the couch until fall rolls around:1. Stick to a schedule: Part of the real value of school throughout the year is that it teaches children to stick to a schedule – an invaluable lesson that will last into adulthood. Of course, it also occupies the majority of their time with positive pursuits. Keep that attitude going during the summer by charting a schedule for your kids that keeps them focused and maintains your year-long rules limiting TV / screen time. Too many parents give their kids a three-month “break” from routine over summer, overlooking the negative consequences.
2. Get them out of the house: There’s no better way to get kids off the couch than, well, by getting them off the couch! Now’s the time to sit down with your children and brainstorm summer activities that will keep them busy – and physically active – throughout the summer. By the way, this may be a great time to brainstorm your own summer vacation from work so your entire family can do something fun, active and away from the daily grind.
3. Challenge them: Kids love to be challenged, so give them a few challenges of the physical fitness variety this summer. It could be as simple as trying to beat their high score at beach smashball every week, to setting up an obstacle course in your backyard and inspiring them to improve their completion time. Keep your kids active by giving them a reason to be active.
4. Get some help: Generally speaking, health takes a hit when people don’t have enough to do. Armed with too much time, boredom sets in, which can lead to mindless hours of video games and potato chips to fill the void. This summer, create a neighborhood strategy to keep your kids occupied. Exchange play days with other parents, organize weekly activities or day trips with your kids’ friends, etc. You can also arrange for your children to attend a few community craft / activity classes throughout summer. It’s all about keeping them engaged, enthusiastic and above all, off the couch.