Healthy Living Winter 2018

HEALTHYliving WINTER 2018

WASHINGTON DAILY NEWS

health Published by Washington Newsmedia, LLC

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We can help you enjoy the freedom of life without bladder issues.

If you’re experiencing the discomfort and inconvenience of a urinary condition, James Harbin, M.D., is here to help. A board-certified OB/GYN, Dr. Harbin treats urinary incontinence, vaginal prolapse, pelvic pain, recurrent bladder infections and more. He is also skilled in minimally invasive surgical techniques.

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Call 252-809-6341, or visit RoanokeWomensHealthcare.com.

Before you decide on surgery, discuss treatment options with your doctor. Understanding the risks and benefits of each treatment can help you make the best decision for your individual situation.

PUBLISHER

HEALTHYliving WASHINGTON DAILY NEWS

Ashley Vansant EDITORIAL

HOW TO AVOID MUSCLE SORENESS

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Michael Prunka Vail Stewart Rumley CONTRIBUTORS

Stephen Clayton Kathryn Hansen

THREE BENEFITS OF CORE STRENGTH TRAINING

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David D. Singleton MARKETING & SALES

Theresa Futas Thomas Hall Cecilia Prokos Amy Whitaker

HOW TO FIND TIME TO EXERCISE

HOW TO EASE INTO EXERCISING

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CROSSFIT IS FOR ANYONE

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HOW TO OVERCOME WORKOUT FATIGUE

MEDICAL AND HEALTH DIRECTORY

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How to avoid muscle soreness

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uscle soreness can affect people from all walks of life. While exercise enthusiasts who work out several times per week may feel like they should be immune to muscle soreness, this potentially painful condition that can adversely affect quality of life can fell even the most ardent fitness fanatic.

T hose who find themselves routinely battling muscle soreness can employ the following tactics to feel better and enjoy the fruits of their labors in the gym.

• Listen to your body. Daily exercise can greatly benefit long-term health, but it’s important that men and women listen to their bodies, paying attention to any signs that it might be time for a break. Each person is different, but exercise aficionados who recognize any abnormal signs such as unexplained fatigue or cramps may need to take a day off. Bodies need time to recover after a workout.

• Get adequate sleep. Getting enough sleep provides recovery time. The National Sleep Foundation recommends that adults between the ages of 18 and 64 years of age get between seven and nine hours of sleep per night. The NSF recommends adults 65 and older get between seven and eight hours of sleep per night.

• Don’t overdo it. Pushing a body too hard increases a person’s risk of injury or illness. Muscles that are overtaxed will very likely begin to

feel a type of pain known as delayed onset muscle soreness, or DOMS. The American College of Sports Medicine notes that any type of activity that places unaccustomed loads on muscle may lead to DOMS, but activities such as strength training exercises, walking down hills, jogging, step aerobics, and jumping are known examples of contributors to DOMS. Such activities should not necessarily be avoided, but it’s important that men and women not push themselves to the point of overexertion when performing them.

• Stay hydrated. Muscle soreness

may appear if men and women are not drinking enough water before, during or after their workouts. A dehydrated body’s muscles do not have enough electrolytes, and that can be contributing to the feelings of soreness some exercise enthusiasts feel. Drink lots of water throughout the day, and don’t forget to bring a water bottle along to the gym when working out.

Muscle soreness can be painful and difficult to deal with. But the solution to address such soreness is oftentimes very simple. ■

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WINTER 2018

We’re up all night so you don’t have to be 24/7 care that’s conveniently close The night seems never-ending when you’ve got a non-stop cough or your child has a suspicious fever. It seems the morning will never come when you have a stomach bug or a sinus infection that gets worse with each passing hour.

Minor emergencies don’t seem minor when your family Is sick or hurt. The professionals at Vidant Multispecialty Clinic in Belhaven take them seriously. They’re always open and accept walk-ins. So we’re waiting for you when the unexpected happens — minor emergencies like flu, sinus infections, bladder infections, earaches, cuts, rashes, asthma and sprains. And count on us for ongoing care of complex conditions like diabetes and heart trouble. For all the journeys of life.

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Primary care: 8 am – 5 pm, Monday – Friday.

Call 252-943-0600 for appointment.

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3 benefits of core strength training

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n the last decade, chances are strong competitive athletes, weekend warriors and men and women who routinely exercise have heard of workouts touting the benefits of core-strengthening exercises. Those unfamiliar with core training might think it’s just another exercise fad, unaware of the many practical benefits of a strong core.

To understand the benefits of core strength training exercise, it first helps to understand what such exercises are and dispel a common misconception about core training. People unfamiliar with core strength training may mistakenly believe it’s merely a way to sculpt toned abdominal muscles.

While core training focuses on muscles in the abdomen, it does not do so exclusively. Proper core strength training focuses on the body’s entire core, including the hips, back and chest as well as the abdomen.

The following are three significant

1 IMPROVES BALANCE

ways that athletes and non-athletes alike can benefit from core strength training: • Improved balance: While working muscles in the hips, abdomen and back, core strength training is training these muscles to function as a more cohesive unit. This can improve balance, which can prove especially beneficial to aging men and women who may feel like they are losing some of their coordination.

• Uniformity of muscles: Men and women who adhere to more traditional strength training workouts may notice certain muscle groups develop more than others, perhaps naturally or because they are willingly or subconsciously focusing on certain areas more than others. For example, a person who enjoys doing bicep curls might develop especially large biceps but may not focus as much on the muscles in his or her back. That can lead to muscular imbalances. Proper

core strength training reduces the likelihood of such imbalances because the exercises focus collectively on a group of muscles, training these muscles to work together and developing them at the same pace.

• Better posture: According to the online medical resource WebMD, corestrengthening exercises are the best way for men and women to improve their posture. That’s because some of the muscles worked during core training move the torso by flexing, extending or rotating the spine, while other muscles worked stabilize the pelvis and spine in a natural, neutral position. The Premier Sports and Spine Center notes that some of the benefits of good posture include lower injury risk, better alignment that can lower risk for arthritis and improved muscle health.

Core strength training exercises can pay various dividends that greatly improve adults’ overall health. ■

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UNIFORMS MUSCLES

BETTER POSTURE

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How to find time to exercise

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new year marks a great time to embrace change.

Many people do just that by making resolutions designed to improve their lives in the year and years ahead.

Resolutions regarding personal health are annually among the most popular changes people hope to make at the dawn of a new year. In fact, a quick scan of annual lists citing the most popular resolutions found that pledges to eat healthier and exercise more can be found at or near the top of such lists.

Though such lists might not have been compiled using the most scientific of methods, it’s no secret that getting healthier and looking better is a goal many people strive for upon the arrival of January 1.

Unfortunately, a 2015 report from U.S. News & World Report suggested that 80 percent of resolutions fail, oftentimes as early as February. For those who don’t just want but need to get healthier, failure to live up to a resolution to exercise more can have potentially devastating consequences.

If exercising more is a goal in the year ahead, the following are a few strategies to make that happen.

• Exercise in the early morning.

As the day progresses, unforeseen challenges or forgotten commitments have a way of devouring time initially earmarked for exercise. Exercise first thing in the morning before any commitments to work and family hijack the time you have committed to exercising.

• Take on less responsibility.

Professionals and parents often cite commitments to work and family as the primary reasons they aren’t getting enough exercise. While those are perfectly reasonable excuses to skip a workout, men and women who recognize the long-term benefits of routine exercise may be compelled to take on less responsibility at work while also making an effort to divvy up responsibilities at home more equitably.

According to the U.S. Centers for Disease Control and Prevention, ongoing exercise can reduce risk for cardiovascular disease, type 2 diabetes, metabolic syndrome, and some cancers. The CDC also notes that routine exercise strengthens bones and muscles while improving mood. Taking on more responsibility at work might be great for your career, but that may prove a Pyrrhic victory if your long-term health is jeopardized.

Parents can discuss with their spouse how to better share responsibilities at home so both moms and dads can get regular exercise.

• Embrace more efficient exercise routines. Rather than working a single muscle group at a time, which can be both time-consuming and boring, men and women can adapt their workout routines to focus on multi-muscle exercises. Work with a personal trainer to make your workout as efficient as possible.

• Schedule your routine each week.

Each week is different, so while it may be ideal to establish a workout routine in which you exercise at the same time each day, that’s not always going to be possible. Failing to exercise on a day you had intended to workout can compromise your motivation to workout in the future, so sit down at the beginning of each week to examine your commitments for the days ahead and schedule times to exercise in the next seven days. This can keep you on track and help you avoid the disappointment of missing a workout because life got in the way.

Finding time to exercise is not always so easy, but even the busiest men and women can likely still include workouts in their daily routines. ■

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How to ease into exercising

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en and women who resolve to get healthy often benefit by combining a healthy diet with regular exercise. Making such adjustments can be challenging, especially as men and women accustomed to sedentary lifestyles begin exercise regimens.

Whether they’re fitness novices or returning to exercise after a long layoff, men and women can employ various strategies to make that transition go smoothly.

• Work with a trainer. Many fitness facilities offer a handful of free personal training sessions to new members upon enrollment. Take advantage of such offers, as trainers can devise workout routines for people of various abilities. Trainers also can instruct new members how to use machines and help ensure they’re following proper form so they can avoid injury.

If necessary, continue working with trainers after making use of complementary sessions.

Personal training sessions typically can be purchased in batches, and men and women can continue working with trainers until they’re comfortable working out on their own.

• Embrace low-intensity exercises. Even men and women

who were once accomplished athletes must take it slow when beginning an exercise regimen after a long layoff. Initial lowintensity exercise sessions might feel ineffective and seemingly produce few results. But early on, the goal is to simply get the body acclimated to physical activity.

As their bodies adjust, men and women can begin to make their workouts more intense.

• Focus on flexibility. Sedentary bodies likely lack the flexibility of bodies more accustomed to exercise. Men and women who are becoming more physically active must include stretching in their workouts and cease exercising if they feel something tweak or suspect they have pulled a muscle.

• Take days off. As men and women begin to see their work in the gym pay off, they may be tempted to push themselves hard, working out several days in a row without taking time off. But rest is an important component of an effective workout. Days off help the body repair itself and recover from vigorous activity.

Exercising for the first time or after a long layoff requires patience. But as men and women grow more acclimated to physical activity, they will begin to see the fruits of their labors. ■

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CrossFit is for anyone

By MICHAEL PRUNKA Washington Daily News

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MICHAEL PRUNKA | DAILY NEWS UPSIDE DOWN: Sandy Godley, of Washington, shows off her picturesque form while executing a handstand pushup.

hat started as just another way to work out has rapidly evolved in less than two decades.

CrossFit, founded in 2000, has quickly gone from a cult following to having largescale competitions that are broadcasted nationally. There were 13 gyms affiliated with it in 2005. Now there are over 13,000, according to AthleticBusiness.com.

Some of those gyms are here in Beaufor t County. Despite some preconceived notions one may pick up watching some of the worldwide competitions, CrossFit isn’t exclusionary.

In fact, it’s an exercise system and lifestyle philosophy for everyone. The workouts are intense and demanding, but can be scaled based on one’s capabilities.

That’s what allows a wide range of folks to jump into the system.

“As long as you get them and know your athletes, you can scale the workouts accordingly,” said Fitness Unlimited CrossFit director Manny Vidal. “It doesn’t matter how young or old they are. They all can do the same thing. It’s just a different way of doing it.

“That’s my job, or the coach’s job.

They make sure to keep the intensity right for each person; not just the top

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VISIBLE INTENSITY: Graham Sapp, of Wake Forest, warms up before his weightlifting heat during Saturday’s “Summer Slam” on the waterfront. Sapp was one of many from across the state to make the trip to Washington.

people, but the bottom people, so they all get the same workout.”

A class in Washington could feature elementary- and middle-school children. There may be high-school athletes getting additional workouts in.

Plenty of adults — even some elderly — partake, too.

“I’d rather watch him do it than actually do it myself,” Joey Woolard

said of his son, Dylan, in an earlier interview. Both train and compete in CrossFit. “To see kids that little actually push themselves past their limit to do something that they don’t have to do, it’s pretty amazing to watch. I’d rather watch him than the adults anytime.”

Success stories are numerous. Dylan Woolard has succeeded in numerous competitions. Hayden Anderson, a

freshman at Washington, has seen his CrossFit routine pay dividends on the football field and wrestling mats this year.

So many others have simply turned their lives around. The regimens are rarely the same. After all, breaking a routine and keeping it interesting is one of the lauded aspects of CrossFit. “People completely change. It’s a lifestyle change more than a quick

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MICHAEL PRUNKA | DAILY NEWS HEAVY DUTY: Washington firefighter John Hardin throws weight over his head during Saturday’s lifting competition at the “Summer Slam” crossfit event, which was hosted by Fitness Unlimited. Hardin had some of his fellow firefighters out watching and cheering him on. For more photos, see page 3 and visit www. thewashingtondailynews.com.

fix,” Vidal said. “I’ve had people for three or four years. It’s nice to know them. They start becoming friends.

All the members are like that. All that have stayed with it have seen big results from it. That’s the biggest takeaway.

“We do a cancer fundraiser. We have a few people that survived cancer. Painwise, backs are the biggest thing. Back problems, knee problems — people are better off (doing CrossFit). … I’ve had

one person in a wheelchair that I’ve had trying to do CrossFit.” There’s a sense of camaraderie.

Athletes encourage one another while competing. It’s a lifestyle that Beaufort County has embraced. Competitions — like SummerSlam on the waterfront — have become an annual tradition.

“It’s kind of bringing everyone together, working out and enjoying each other,” Vidal said. “That’s what

we have, at least in here. We have people that like to be competitive. …

Everyone wants to compete a little bit, and that’s what the competitions are for. But it’s also everyday training and supporting each other.”

It’s more than just a sensation now.

As the county tries to combat badhealth trends, it’s something that people of all ages and fitness levels are increasingly embracing. ■

HEALTHYliving

NO DAYS OFF: P.S. Jones football coach Elizabeth Dyer warms up before an event with a couple of pull-ups. While many of Dyer’s football players are enjoying their summer vacation, she’s hard at work.

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How men can benefit from yoga

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he popularity of yoga has grown considerably in the 21st century. But while women have embraced yoga en masse, men have been more hesitant to do so.

A 2012 survey from Yoga Journal found that, among the 20 million yoga practitioners in the United States, only 18 percent were men. While those figures might have risen in recent years, anyone who has recently visited a yoga studio can attest that the participants in many classes remain overwhelmingly female. That’s unfortunate for men, who could be benefitting from practicing yoga in myriad ways.

• Yoga can protect against muscle imbalances. Yoga requires various muscle groups to work together to perform certain exercises. This can reduce the risk of muscle imbalances that can develop when men design workout routines that target specific muscle groups.

• Yoga can improve flexibility. When performed correctly, various yoga exercises improve flexibility. For example, the big toe pose can help men and women lengthen and strengthen their hamstrings, while the downward facing dog pose stretches various areas of the body, including the shoulders, calves and arches. Yoga is not the only way for men to improve their flexibility, but it can be an effective supplement to exercise routines for men who routinely feel tight after traditional strength training sessions.

• Yoga can improve stamina. Numerous studies have indicated the positive effects yoga can have on muscle endurance. In 2005, researchers at the University of Wisconsin, La Crosse, found that the regular practice of Hatha yoga provided a significant boost to chest and abdominal strength and endurance. Such improved stamina can have a trickle-down effect on men who practice yoga and also adhere to strength training regimens and/or participate in competitive sports.

• Yoga can help men maintain healthy weights. The Harvard Medical School notes that researchers discovered that people who practiced yoga for at least 30 minutes once a week for at least four years gained less weight during middle adulthood than those who did not. That might be linked to additional research that found people who practiced yoga were more mindful eaters than those who did not, making them less likely to overeat, eat when sad or stressed or eat in response to certain cues, including the smell of food.

Fewer men than women may practice yoga, but that does not mean men cannot benefit just as much from embracing this ancient practice. ■

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How to overcome workout fatigue

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egular exercise provides a host of immediate and long-term benefits. Those who exercise regularly can maintain healthy weights while reducing their risk for illnesses such as cardiovascular disease and diabetes.

While exercise can make people more energetic throughout the day, some might find themselves battling fatigue during their workouts. Muscle fatigue is a normal side effect of exercise, but people who are experiencing difficulty getting through their workouts due to fatigue may benefit from the following strategies.

• Eat a balanced diet. The Hospital for Special Surgery in New York City advises that a well-balanced diet that includes complex proteins, fruits, vegetables, and carbohydrates can help men and women combat workout fatigue. People who are working out in an effort to lose weight may think that combining exercise with a diet low in carbohydrates can help them achieve their goal more quickly. However, the HSS advises people dealing with workout fatigue to increase the amount of carbohydrates they eat. Doing so will help muscles maintain their glycogen levels, which are depleted during exercise. According to the HSS, carbs should account for between 40 and 60 percent of aerobic athletes’ caloric intake, and between 30 and 35 percent for anaerobic athletes.

• Eat before and after a workout. Early risers who like to exercise first thing in the morning might develop muscle fatigue if they work out on empty stomachs. The

Strategies to avoid workout fatigue • Eat a balanced diet.

• Use proper form.

• Eat before working out.

• Give the body time to

• Stay hydrated.

recover.

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HSS recommends eating a light meal or snack roughly two hours before exercising, and then eating again within one hour of finishing a workout. Doing so provides some energy during a workout and helps muscles broken down during exercise refuel and repair.

• Stay hydrated. Hydrating during a workout helps replace the water and nutrients that are lost through sweat.

Muscles that are not hydrated during a workout and throughout the rest of

WINTER 2018

the day are susceptible to fatigue.

• Use proper form when exercising.

Improper form can lead to injury and/ or muscle fatigue. Men and women who cannot adhere to proper form when working out may need to reduce the amount of weight they’re lifting.

As activities are performed using proper form, people may find they’re building muscle without growing fatigued. As workouts progress, weight can be added.

• Give the body time to recover.

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Whether it’s more time between sets of repetitions or an extra day off between workouts, a fatigued body might just need more time to rest and recover. Aging men and women must recognize that they might not be capable of pushing themselves as hard as they once did and should adjust their workouts accordingly.

Fatigue is a formidable foe for exercise enthusiasts. But such exhaustion can oftentimes be overcome with a few simple strategies. ■

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