Fall 2016 Voyager Media Spotlight on Health

outdoor exercising in the fall and winter

Advantages of physical therapy to relieve pain page 4

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prevent injury when exercising page 6

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voyager media >> fall 2016

voyager media >> fall 2016

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outdoor health exercising in the fall + winter everyday

When colder weather sets in, some people abandon their outdoor fitness routines for the comfort of indoor gyms and home exercise equipment. However, walking in the winter and even jogging, when practical, are not limited to the warmer months of the year. Outdoor conditions can be a bit treacherous, so safety and common sense should always prevail.

footwear While winter walking is a good way to warm up and get in a workout, it requires different footwear than regular walking shoes. The correct footwear will provide support, warmth and traction for traversing various conditions. Start by choosing footwear that is warm. Certain boots and booties will have a lining that improves heat retention. Wear warm socks and waterproof or water-resistant shoes. They will protect against wet, chilled feet if you come across slushy puddles along the way. Although wet feet might be merely an inconvenience other times of the year, in very cold temperatures, a cold and wet body can be susceptible to hypothermia and even frostbite.

Safety

Wardrobe Layering is essential when exercising outdoors in cold weather. You want to ensure that you will be warm enough, but not too warm that you begin to sweat and run the risk of hypothermia later on. Dress so that you feel chilled when stepping outdoors, not toasty warm. As your body warms up with the exercise, it will reach a comfortable temperature.

A windbreaker is good for blocking chilly, winter winds.

Choose a jacket that will move with your body and not impede walking stride or jogging ability. Tights or yoga pants that wick moisture away will insulate your legs, and a fleece vest can help keep your body’s core warm when it is particularly cold outside. Don’t overlook gloves and a hat when walking. These items will prevent heat from escaping through your extremities.

Winter conditions may lead to snowblindness or reduced visibility for drivers. If you will be walking on roads, dress for visibility. Avoid colors that will blend in with snowy surroundings and opt for bright flashes of color that make you more visible, particularly at dawn, dusk and night. Whenever possible, do your outdoor exercising when the sun is up. You’ll benefit from the mood-boosting properties of the sun and will have added warmth and visibility. Furthermore, spending time in the outdoor sun enables your body to produce vitamin D, which helps maintain healthy bones. Spending time outdoors can stave off winter doldrums and cabin fever.

off-roading If you want to pack in a more powerful winter workout, you can think about walking through the snow rather than around it. According to fitness experts at Weight Watchers International, walking in packed snow increases the calories burned by 60 percent compared to walking on a paved road. Walking in soft snow triples the calories burned compared to walking at the same speed on a treadmill. In addition, the added resistance of the snow can firm and tone muscles. Purchase snow shoes or cross-country skis and poles to facilitate walking in the snow.

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Advantages of physical therapy to relieve pain Chronic pain affects people all around the world, greatly impacting sufferers’ quality of life. According to the American Academy of Pain Medicine, recent reports have indicated more than 1.5 billion people worldwide experience chronic pain.

fitness + excerise

Common complaints include lower back pain, headache, neck pain, or neurogenic pain, which is pain resulting from damage to peripheral nerves. Pain can impact people in many ways, as some people can tolerate discomfort better than others.

Chronic pain may result in missed time at work, depression, anger, and an inability to live a full life. According to a recent Institute of Medicine Report: Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education, and Research, pain is a significant public health problem that costs society at least $560 to $635 billion annually.

To cope with pain, many people rely on over-the-counter and prescription medications. This reliance on drugs has helped to fuel pain medication addictions that can lead to other drug abuse. The National Institute on Drug Abuse says research now suggests that abuse of opioid pain medications may actually open the door to heroin use.

specific treatment for your specific needs When a patient is prescribed physical therapy, a therapist will develop a treatment plan that addresses the specific needs of the patient. This is essentially a collaboration between patient and physical therapist. Therapists are experts in improving mobility and motion and have studied extensively to that end.

physical therapy may improve flexibility Physical therapy may include exercises that stretch the body and improve flexibility. Strengthening exercises will help work on core muscles as well as other parts of the body to prevent injury down the road. Therapy may target specific areas of pain. Because of their expertise, therapists may be able to assess posture, gait and other attributes that may be contributing to injury and make suggestions to reduce recurrence.

other therapies may be included In addition to the therapies mentioned, a combination of massage and other work may be included in a physical therapy plan.

This may include TENS and ultrasound.

an alternative to dealing with chronic pain

Chronic pain can be debilitating. However, physical therapy is often an effective way to combat chronic pain and help individuals find relief and return to living full lives.

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make a regular date Treat exercise as any other obligation on the calendar. Make it a necessity and not a luxury. Schedule time for workouts, even if it means removing something else from your agenda.

ways to

maintain workouts during holidays

Between decking the halls, visiting family and attending holiday parties, it may seem like there is little time to maintain a workout routine during the holiday season. While the holiday season is an especially busy time of year, men and women who plan and stay dedicated to their routines do not need to let their health fall by the wayside until January. Several studies show that people can gain anywhere from one pound to a few pounds between Thanksgiving and Christmas. Although that might not seem like a lot of weight, a report in The New England Journal of Medicine noted that many people never lose the weight they put on during the holidays.

don't stress length of workout If you’re accustomed to an hour-long workout but cannot fit in more than 20 minutes on some days, don’t skip the workout simply because it’s shorter. Make the most of that time by targeting larger, core muscles.

Change your schedule You may need to alter your daily schedule to fit in gym workouts or other exercise. Try getting up earlier and heading out prior to work or school.

This will open up time throughout the rest of your day, and you can use that time to meet the demands of the holiday season.

Choose a hotel with a pool or gym If holiday travel is on your itinerary, select a hotel that has fitness equipment. This way you can keep up with your routine. Even swimming a few laps in an indoor pool can provide a cardiovascular workout while you’re on vacation.

Remember, it only takes a two-week break from exercise to experience a fitness regression, and you will only have to work harder to get back to your current fitness level if you let exercise slide too long.

Transform chores into exercise opportunities See that vacuum cleaner, rake or broom as a piece

of exercise equipment.

While cleaning up for holiday company, turn on the radio and get your heart pumping, too. Do leg raises while you’re preparing meals or do some pushups off of the kitchen counter.

Add short, highintensity exercises Burn more calories in less time with high-intensity workouts. This way you won’t need to schedule as much time for workouts but will still get the benefit of exercise.

use your bodyweight Even if you can’t make it to the gym, rely on your own body resistance for a thorough workout.

Pushups, squats, burpees, mountain climbers, jumping rope, and lunges are some exercises that rely on bodyweight for effectiveness.

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prevent injury when exercising

voyager media >> fall 2016

everyday

health

Exercise is an essential component of a healthy lifestyle. The World Health Organization recommends that healthy adults between the ages of 18 and 64 perform at least 150 minutes of moderate-intensity aerobic activity each week or do at least 75 minutes of vigorous-intensity aerobic activity each week.

any adults cite hectic schedules as their reason for not getting enough exercise, but even those who do find time to exercise could find themselves sidelined if they do not take certain preventive measures to reduce their risk for injury. Though injuries can happen to even the most seasoned and knowledgeable athletes, there are certain measures adults can take to reduce their injury risk.

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Recognize your limitations.

Once you have established a regular exercise routine and your body has grown accustomed to daily exercise, it can be tempting to overdo it or even unknowingly push your body to points that put you at a greater risk of injury. But recognizing your limitations is an essential part of avoiding injury. As you exercise more, you may notice certain areas of your body respond better to exercise than others. For example, if your wrists ache after strength training sessions, reduce the amount of weight you are lifting or look for strength-building exercises that don’t require lifting weights.

Switch your routines every so often When exercise becomes a part of your daily routine, you may end up hitting a plateau. When that happens, your workouts may feel less effective. Switching up routines every so often can combat that problem while also reducing injury risk to overtaxed muscles forced to endure the same exercises day in and day out. Diversify your workout every so often by choosing new exercises and switching up the cardiovascular portion of your workout.

Warm up before each session.

No matter how accustomed your body is to regular exercise, warming up before each workout is still necessary to avoid injury. Warming up before each workout elevates your heart rate and increases circulation, loosening the joints and increasing blood flow to the muscles you’re about to exercise. Between five and 10 minutes of low-intensity cardiovascular exercise can help loosen up your body and prepare it for the more grueling workout to come.

give your body time to rest + recover Exercise feels good, both physically and mentally. Daily exercise can help adults lose weight, and shedding those extra pounds can improve mobility and help adults live more active and fulfilling lives. Exercise also causes the release of hormones known as endorphins, which trigger positive feelings in the body. Those positive feelings can be somewhat addictive, but it’s important that adults give their bodies time to rest and recover between workouts. Lack of time to rest and recover makes bodies vulnerable to injury, so include time to recover in your weekly exercise regimen.

Daily exercise can help adults live long, healthy and fulfilling lives. But it’s important that men and women of all ages take steps to reduce their risk of exercise-related injury.

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tips to stick with morning workouts

fitness + excerise

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Routine exercise is one of the keys to a healthy life. When paired with a healthy diet, regular exercise can promote long-term health and reduce a person’s risk for a host of conditions and diseases, including diabetes, heart disease and stroke.

Set your alarm earlier than you intend to wake up.

Prepare the night before.

hile many adults are aware of the importance of routine exercise, finding time to break a sweat can be difficult. In fact, a 2013 study from researchers at the Centers for Disease Control and Prevention estimated that nearly 80 percent of adults in the United States do not get the recommended amounts of exercise each week.

Hectic schedules dominated by obligations to work and family can make it difficult to find time to exercise. But working out in the early morning, before the kids wake up and coworkers’ emails begin flooding your inbox, can help men and women meet the WHO’s recommended exercise guidelines and might even provide a noticeable energy boost throughout the rest of the day.

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Waking up with a to-do list in the morning takes away from the time you have to exercise. Rather than fumbling for your gym clothes and sneakers in the darkness of your pre-dawn bedroom, lay out your workout gear before going to bed each night. Lay out your work clothes as well so you spend more time exercising in the morning and less time choosing an outfit.

Get a good nights sleep.

In 2015, the National Sleep Foundation convened experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology to reach a consensus on sleep guidelines for people of all ages. The panel recommends adults between the ages of 26 and 64 get between seven and nine hours of sleep per night, noting that anything less than six hours or more than 10 hours is not

Few people wake up the moment their alarm clocks first go off. Snooze buttons may help you ease into your wakeup routine, but those post-snooze button minutes are minutes you could be spending getting your recommended daily exercise. If you’re a snooze button devotee and you want to be up by 6 a.m., then set your alarm for 5:50 a.m.

recommended. A good night’s sleep will help you feel more energetic when that alarm goes off, even if it is going off before the sun rises. Exercise and sleep go hand in hand, as studies have shown that routine exercise actually improves quality of sleep because exercise is a beneficial stressor to the body, which responds to the stress of exercise by increasing the amount of time the body spends in deep sleep.

Many adults struggle to find time for daily exercise, but early morning might be the best time for busy men and women to break a sweat.

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voyager media >> fall 2016

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food + nutrition

etox diet adherents tout the benefits of cleansing their bodies. The detox craze can be confusing, and misinformation regarding the best way to proceed with a cleanse only illustrates the emphasis men and women considering detox diets must place on learning as much about them as possible.

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Detoxing involves changing one’s diet for a predetermined period of time for the purpose of ridding the body of unhealthy, potentially toxic substances. While there may be some immediate weight loss associated with detoxing, losing weight is not the main purpose of detoxing.

Men and women have various detox options to choose from, including some that target specific areas of the body or others that aim to improve overall health.

Detox diets tend to be restrictive diets, which may not make them practical for everyone — particularly those who may have health ailments or specific dietary needs. Consult with a physician prior to beginning a detox diet to ensure it will not interfere with any treatments. In addition, it can help to weigh the advantages and disadvantages of detox diets to determine if doing a cleanse is the right choice for you.

PRO: eliminating poor eating habits Cleanses may help you to take better inventory of your eating habits and encourage you to make healthy choices in the process. Detox diets require that their adherents eliminate particular foods for a period of time, and in many instances, these offlimits foods are overly processed items that may not be the best food choices in the first place.

PRO: Increase vitality and energy levels, introduction to new foods Detox diets can sometimes increase one’s energy and stamina. This can translate into more motivation to exercise or be active. A detox may require you to increase consumption of whole foods and participate in “clean eating.” Eating cleanly is about selecting the healthiest options in each of the food groups. You may be exposed to new ingredients and discover healthy options you love.

con: Potential to overextend detox diets

con: Weight loss concerns

Some people extend a detox for longer than is recommended in an effort to experience greater gains.

They may feel that two or three weeks of a cleanse may be doing more good than simply one week. This is not a good idea because you can deprive your body of the balance of foods it needs to thrive.

Detox diets can be short-term dietary options that bring about renewed vigor and health. Speak with a doctor and nutritionist to determine if a cleanse is best for you.

If your goal is to lose weight, do not expect detox diets alone to produce permanent weight loss. Many people experience weight gain after they stop a detox, says the health resource Everyday Home Remedy. Weight loss is better achieved gradually and through consistent healthy eating and exercise than through a cleanse.

PRO: benefit the immune system You may find that healthy eating has positive effects on your immune system. This may make it easier to fend off illnesses or improve recovery time on those occasions when you get sick.

con: Potential for con: nutrient deficiency Restrictive eating may deprive the body of certain nutrients it needs to remain in optimal shape. Nutrient deficiency can be dangerous, so it’s important to proceed with caution.

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voyager media >> fall 2016

simple tips to

boost your energy at the office

everyday

health

Maintaining energy throughout the workday can sometimes be difficult. For busy professionals, compromised energy levels can be especially problematic, causing workers to fall behind and maybe even forcing them to work extra hours just to catch up. hile infrequent days of low energy should not pose too great a threat, working professionals who routinely find their energy levels sagging by the end of the workday might want to take certain steps to boost their energy and ensure their productivity doesn’t wane.

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Make sure you're getting enough sleep Failing to get adequate sleep can have an adverse impact on your career. According to the Division of Sleep Medicine at Harvard Medical School, failure to get enough sleep, even for just one night, can impair a person’s ability to function by affecting his or her ability to focus and access high-level cognitive functions. A panel of experts from sleep, anatomy and physiology, as well as pediatrics, neurology, gerontology and gynecology convened by the National Sleep Foundation in 2015 recommended adults between the ages of 26 and 64 get between seven and nine hours of sleep per night. Make a concerted effort to get more sleep if you’re falling short of those recommended guidelines.

Squeeze in a midday workout Numerous studies have shown the many benefits to daily exercise, but professionals may not know that exercise can help improve their productivity at the office. A 2005 study from researchers at the then-named Leeds Metropolitan University in England asked 200 workers to answer questions regarding their productivity on days when they exercised at lunchtime and days when they did not exercise. Sixty percent said their job performance, including their ability to meet deadlines and manage their time, improved by a considerable amount on the days when they exercised.

Eat a productivity-friendly lunch

Limit caffeine consumption According to the Mayo Clinic, consuming more than 500 to 600 milligrams of caffeine per day can contribute to insomnia and lead to feelings of nervousness, restlessness and irritability, among others. While that afternoon cup of coffee might provide an immediate jolt, it could be contributing to sleeping problems that will affect your productivity in the days to come.

If afternoons are when your productivity really starts to drop off, it might be time to reconsider what you eat for lunch. The body, which converts the foods we eat into glucose that energizes our brains and promotes alertness, processes different types of foods differently. So the food you eat for lunch may affect your energy levels for the rest of the day. For example, eating pasta provides a quick burst of energy because pasta releases glucose quickly. But that burst is often followed by a noticeable downturn in energy levels sparked by fading glucose levels that make it difficult for the brain to focus. In contrast, fruits and vegetables aid in the production of dopamine, a neurotransmitter that helps the brain stay motivated and engaged. Including some fruits and vegetables in your lunch or snacks may just lead to a more productive workday.

voyager media >> fall 2016

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getting ready for fall + winter Upon the arrival of winter, many people wonder about how to cope with dark skies and increased time spent indoors. Those who leave for work or school in the early morning and return in the evening may find they have little to no opportunity to see and enjoy the sun. he transition to winter can be difficult. Certain biochemical changes take place in the body in reaction to less sunlight, and it helps to know about these changes should they prove problematic when winter hits full swing.

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Many people experience seasonal affective disorder, often referred to as SAD. SAD is marked by increased sleepiness, depression, anxiety, irritability, and lack of energy. Experts think that two specific chemicals in the brain, melatonin and serotonin, may play a significant role in SAD. These two chemicals help regulate a person’s sleep-wake cycles, energy and mood. The short days and long hours of darkness in fall and winter may cause increased levels of melatonin and decreased levels of serotonin, creating the biological conditions for depression.

SAD also can inspire a craving for sugary foods or carbohydrates, which may be the body’s natural way to stimulate more serotonin production or get an energy boost.

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everyday

health

The following are some ways to feel more energized and upbeat despite the long hours of darkness ...

Spend as many hours as you can outside

When you wake up in the morning, open the curtains or blinds and soak up the sun’s rays. Invest in a light therapy lamp These lamps simulate the rays of the sun and can be particularly helpful for those who experience SAD from decreased sunlight.

Continue outdoor activities

Even when it is snowy or dark, life should still go on as normal. Try to maintain normal recreational schedules, making time for outdoor activities.

Spend additional time with friends or family members

Routinely play host or hostess to friends and family. Hosting people in a social setting is good for the mind and can stave off feelings of cabin fever.

Host activities that take advantage of the darkness

Kids can play a rousing game of hide-and-seek in the yard while their parents light a fire in the hearth or in an outdoor fire pit and warm up with mugs of hot chocolate.

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