BE FIT
After a knee replacement, you may want to get back on your feet. Follow these tips when you’re ready to exercise again:
* Ask your doctor before you try any new exercise.
* Continue to do the exercises your doctor or physical therapist prescribed.
* Consider swimming, biking and walking, as they’re easy on the knees.
* Limit or avoid high-impact exercise like running, skiing or racquetball.
Source: American Academy of Orthopaedic Surgeons
© American Institute for Preventive Medicine
Fitness
Walking doesn’t make just your feet happy. It is good for your whole body!
* Great way to keep fit without risk of injury.
* Special equipment not needed.
* Burns calories. Builds stamina.
* Enhances muscle tone. Makes the heart stronger.
* Helps relieve stress and lifts your mood.
* Aids digestion and regularity.
* Enhances feelings of well-being.
* Lowers the risk of, and helps manage, diabetes, heart disease, high blood pressure, and osteoporosis.
© American Institute for Preventive Medicine
Fitness
When you are fit, you are at a healthy body weight. You have energy. Exercise and a healthy diet are a regular part of your life.
Fitness has four parts:
* Heart and Lung Fitness. This is how well your heart pumps blood and sends oxygen through your body.
* Muscle Fitness. This is about your muscle strength and endurance. Muscle strength is how much weight you can lift safely. Endurance is how many times you can lift something or how long you can hold it without getting tired.
* Flexibility. This is being able to move your joints easily and without pain through a wide range of motion. This helps you reach, twist, turn, and move things without straining.
* Body Make-Up. This is how much of your body is fat and how much is muscle. Too much body fat puts extra strain on your joints and increases your risk for heart disease and other diseases. Too little body fat is not good either.
Fitness Goals
To set your goals, consider these points:
* Activities you’ve been good at before and things you think you will enjoy doing
* Equipment you have or can use
* Goals you want to achieve and your current fitness level.
Ways to Get More Fit
* Exercise.
* Recreation, such as golfing, dancing, etc.
* Active hobbies, such as working in the garden
* Chores, such as mowing the grass, walking the dog, etc.
Time to Set Your Goals
* Write down your goals. Record the date.
* Your goals should be clear and measurable. “To get stronger” is vague. “To advance from 5 to 10 push-ups by the end of the month” is clear.
* Make short term goals. Plan what you want to do by the end of the month; not a year from now.
* From time to time, review and change your goals.
Before You Begin an Exercise Program
Start slowly. Build up gradually. This gives your body time to adjust to exercise. It also helps you avoid soreness and injury. Check with your doctor before you begin an exercise program if:
* You have one or more chronic health problems (e.g., heart disease, diabetes, arthritis, etc.).
* You are overweight.
* You are a man over age 40 or a woman over age 50 and you plan to begin very active physical activity.
* You are over age 65 and are not active.
* You feel faint or very dizzy at times or you have chest pains.
* You take prescription medicine (e.g., high blood pressure pills, etc.).
* You are not sure how exercise will affect any physical problem you have.
Aerobic Exercises
Aerobic exercise makes the heart get stronger. It also helps your body make natural substances called endorphins that give a natural “high.”
A. Warm Up
Spend 5 to 10 minutes doing the activity at a slower pace or stretch all major muscle groups and parts of the body. This includes your:
* Head and neck. Shoulders, upper back, arms, and chest
* Rib cage, waist, and lower back
* Thighs (front and back). Inner thighs.
* Calves and Achilles’ tendons, which connect the calf muscles to the backs of the heels. Ankles and feet.
Extend each body part and hold it for 15 to 30 seconds. This should not cause any pain, but be a flowing, rhythmic motion that raises your heart rate a bit.
B. Aerobic Activity
Some popular aerobic activities are walking, bike riding, running, low-impact aerobics, and swimming. To be aerobic, the activity you choose should:
* Be steady and nonstop.
* Last a minimum of 10 minutes. You can start out for shorter periods of time, many times a day (e.g., do 5 minutes, twice a day). Progress to more minutes each time.
* Use large muscles of the lower body (the legs and buttocks).
* Result in a heart rate of 60 to 80% of your maximum heart rate.
* Allow you to talk without gasping for breath.
C. Cool Down
Choose a slower pace of the activity you were doing. If you were walking briskly, walk slowly. Or, stretch for about 5 minutes. Stretch all muscle groups. Stretch to the point of mild tension (not pain or burn). Hold for 10 to 30 seconds. Breathe out when you begin to stretch. Breathe in when the stretch is released.
Target Heart Rate
Target heart rate is 60% to 80% of your maximum heart rate (MHR). To find your MHR:
A. Subtract your age from 220:
220 – ______ (age) = ______ (MHR)
B. Multiply your MHR x .60 =
Multiply your MHR x .80 =
C. Your 60-second (target) heart rate should fall somewhere between these two numbers during the aerobic activity.
Guidelines for Aerobic Activity
* Each week, adults should:
– Do at least 2 hours and 30 minutes of moderate aerobic activity, such as brisk walking or ballroom dancing… OR
– Do 1 hour and 15 minutes of vigorous aerobic activity, such as jogging, aerobic dancing, and jumping rope… OR
– A combination of activities from the 2 listed above.
* For increased fitness or to lose weight or keep lost weight off, do 5 hours of moderate physical activity or 2 hours and 30 minutes of vigorous aerobic physical activity a week.
* Warm up for 5 to 10 minutes before each aerobic session.
* Do the aerobic activity for at least 10 minutes at a time.
* Slow down at the end, little by little. Then stretch for 5 to 10 minutes.
Stretch & Strengthen
Stretching Exercises
These exercises make your body more flexible. This helps you prevent injury during sports, exercise, and everyday activities. Stretching exercises should be done before and after every strengthening or aerobic workout.
* Stretch only to the point of comfort. You should feel mild tension, not pain.
* Never bounce.
* Breathe slowly and rhythmically.
* When women are pregnant, joints loosen. Pregnant women need to be extra careful not to stretch muscles too far.
Sample Exercises
A. Shoulder Shrug
Shrug your shoulders up toward your head. Then lower them. Repeat 4 times. Slowly circle your shoulders forward 8 times and then backward 8 times.
B. Hamstring Stretch
Sit on the floor with your right leg straight. Bend your left leg and touch your foot against your straight leg. Stretch forward to touch the toes of your right foot. Hold for 4 counts. Then, do this on the other side.
Strengthening Exercises
Benefits of Strength Training
* There is less chance of injury.
* Your muscles can work longer before getting tired (endurance).
* You build muscle. Muscle burns more calories than fat. This occurs even when your body is at rest.
* You have more lean tissue and less fat in the body.
* You improve your bone density. This helps prevent osteoporosis and fractures.
* Your body looks more toned.
Strengthening Guidelines
* Use weights or a stretch band. Try out different ones to find what’s right for you. For strengthening, you should be able to do at least 2 sets and repeat these 8 times. If you can’t, the weight is too heavy. If you can easily do more than 3 sets, and repeat them 12 times, use a heavier weight.
* For toning, try to do 2 sets. Repeat 15 to 20 times.
* Warm up with 15 repetitions using about half to three-quarters your usual weight.
* Give muscles a day to rest in between workouts. If you want to work out every day, do the upper body one day; the lower body the next day.
* Move slowly. Don’t jerk the weights up or drop them too fast.
* Keep your knees and elbows slightly bent.
* Breathe out when you are at the hardest part of the exercise. Breathe in when you return to the starting position. Don’t hold your breath.
* Work opposing muscles. For example, after you work the front of the arm (biceps), work the back of the arm (triceps).
* Talk to your doctor, health care provider, or a fitness consultant for a complete exercise program.
Sample Strengthening Exercises
A. Biceps Curl
Stand with your knees a bit bent, hip distance apart. Or, sit on the edge of a chair or bench. Hold one weight in each hand with your arms down the front of your thighs. Your forearms should face out. Lift the weight slowly (4 times) until it almost touches your upper arm. Keep your upper arm still. At the top of your movement, tighten the biceps muscles. Hold for 2 counts. Lower the weight to the count of 4.
B. Triceps Press
Stand with your knees bent. Keep your feet about hip distance apart. Lean forward a bit with a weight in each hand. Hold them right next to your hips. Bend your elbows. Hold them close to your sides. Don’t move your upper arms or elbows. Extend the weights as high as you can in back to the count of 4. Tighten the triceps to a count of 2. Lower your arms to the count of 4. You can do this with one arm at a time. If you do, rest the other arm on your knee.
C. Knee Push-Up
Lie face down on the floor. Rest on your knees and on the palms of your hands, about shoulder width apart. Push up. Keep your body straight from knees to shoulders. Push up and down slowly to counts of 4.
D. Shoulder Curl-Up
Lie on your back. Bend your knees. Lift your upper back off the floor with your hands crossed over your shoulders. Lift and lower slowly to counts of 4.
E. Calf Raises
Stand with your feet about hip distance apart. Rise onto your toes. Hold for 1 count and lower. Try it on the edge of a step and let your heel drop below your toes for a wider range of motion.
Prevent Sports Injuries
* Ease into any exercise program. Start off easy and build up gradually.
* Before you exercise, warm up your muscles with slow easy stretches. Do this for all sports. Don’t bounce.
* Don’t overdo it. “No pain, no gain” is not true.
* Wear the proper shoes and the right protective gear and clothing for the exercises you do. Items to wear include a helmet, shoulder, knee and wrist pads, a mouth guard, etc.
* Don’t run on hard surfaces, such as asphalt and concrete.
* Run on flat surfaces instead of uphill. Running uphill aggravates the stress put on the Achilles tendon.
* Train in the sport so you learn how to avoid injury. “Weekend athletes” are prone to injury.
* Follow the rules that apply to the sport.
* Cool down after hard exercise. Do the activity at a slower pace for 5 minutes.
Treat Sports Injuries
* If the injury does not appear serious, use RICE:
– Rest the injured area for 24 to 48 hours.
– Ice the area for 10 minutes every 2 hours for the next 48 hours during the times you are not sleeping. (After 48 hours, apply heat. Note: For achilles tendinitis and plantar fasciitis, some sports trainers advise using moist heat, not ice.)
– Compress the area. Wrap with an elastic bandage. Do not cut off circulation. Remove the bandage every 3 or 4 hours and leave it off for 15 to 20 minutes each time you do so.
– Elevate the area above heart level, if possible.
* If you sprain your finger or hand, remove rings right away. If you don’t and your fingers swell up, the rings may have to be cut off.
* Use crutches only when it is too painful to bear weight.
* Take an over-the-counter medicine for pain, if needed. Take the medicine your doctor or health care provider prefers you use.
Note: Many sports medicine providers do not advise taking aspirin-like medicines at first because these can make bleeding and bruising worse.
Benefits of Fitness
* It improves heart function and breathing.
* It makes muscles and bones stronger.
* It lowers the risk of getting some cancers, heart disease, osteoporosis, and type 2 diabetes.
* It lowers cholesterol.
* It helps keep blood pressure under control.
* It helps to control your weight.
* It relieves stress and lowers the risk of depression and anxiety. It helps you sleep better.
* It gives you more energy and can improve your job performance.
* It improves your sex drive.
* It can help you live longer.
Resources
American Council on Exercise (ACE)
888.825.3636
Centers for Disease Control and Prevention
© American Institute for Preventive Medicine
Fitness
Walking Tips
* Hold your head up and keep your back straight.
* Bend your elbows as you swing your arms.
* Take long, easy strides.
Gradually increase your brisk walking time to 30 to 60 minutes, for to five (or more) sessions a week. Your goal is to get the benefits you are seeking and enjoy your activity.
Source: National Heart, Lung, and Blood Institute. The Practical Guide: Identification, Evaluation and Treatment of Overweight and Obesity in Adults.
© American Institute for Preventive Medicine
Fitness
Good health starts at home. Put away the smartphone and laptop, turn off the TV, and make dinnertime “together” time. Play with your kids. Take nightly walks. Spend quality time with your partner.
Americans spend a lot of time sitting – and it’s not doing us any favors! About one in four adults sit for more than 8 hours a day. For many full-time employees, much of that time is spent sitting in front of a computer. This sedentary behavior raises nearly all of our health risks. Start reversing this damage by getting up more often throughout your day. Aim for the 20-8-2 rule: For every 20 minutes of sitting at home or at work, stand for 8 minutes and move for 2 minutes.
© American Institute for Preventive Medicine
HEALTHY EATING
Who says creamy soup has to be unhealthy? This recipe uses the bounty of fall without lots of calories from too much fat or added sugar. It can be prepped in 10 minutes, with just 20 minutes of cooking time.
Ingredients
* 2 boxes (16 oz each) frozen pureed winter (butternut) squash
* 2 medium apples (try Golden Delicious or Gala)
* 1 tablespoon olive oil
* ½ teaspoon pumpkin pie spice
* 2 cans (12 oz each) fat-free evaporated milk
* ¼ teaspoon salt
* ⅛ teaspoon ground black pepper
Directions
1. Place the frozen squash in a microwave-safe dish. Cover loosely. Defrost in the microwave on medium power for 5-10 minutes, until mostly thawed.
2. Meanwhile, peel then shred the apples using a grater or food processor, or peel and finely chop apples into thin strips. Set aside ¼ cup.
3. Warm oil in a 4-quart saucepan over medium heat. Add all but ¼ cup of the apples. Cook and stir until apples soften, about 5 minutes.
4. Stir in thawed squash and pumpkin pie spice.
5. Add the evaporated milk about ½ cup at a time, stirring after each addition.
6. Season with salt and pepper.
7. Cook and stir over medium heat just until soup is about to boil.
8. Ladle into individual soup bowls. Top each with a tablespoon of the unused apples. Sprinkle with additional pumpkin pie spice or a few pumpkin seeds, if desired.
Tip: For chunkier soup, try two bags (14 oz each) frozen diced butternut squash. Or, cut a fresh butternut into small chunks, and place in a microwave-safe dish covered with 1 inch of water. Microwave on high for 5-10 minutes, or until squash is tender and can be easily pierced with a fork. Remove skin. Place squash in blender until desired consistency.
Nutrition Facts: 4 servings. Calories 334; Total fat 4 g; Saturated fat 1 g; Sodium 370 mg; Total fiber 5 g; Protein 18 g; Carbohydrates 62 g
Source: National Heart, Lung, and Blood Institute
© American Institute for Preventive Medicine
HEALTHY EATING
The best antidote to eating fast food too often is to build a repertoire of quick meals you can make at home. While it takes a little bit of upfront effort, once you get in the groove of turning fresh, whole food into “fast” food, you’ll become quick and efficient. And hopefully healthier!
“Fast” foods to keep on hand
* Canned beans
* Frozen and fresh vegetables
* Pre-cooked, frozen meats
* Eggs
* Fresh fruit
* Microwaveable grains
* Whole-grain bread, wraps, and tortillas
* Salsa, marinara, pesto, teriyaki sauce, etc.
Be “fast” food ready
Home-cooked meals do require some preparation. But, that doesn’t mean you need to cook every day. Instead, set aside a few hours on the weekend or one weeknight and get all the prep done for the week.
* Pre-cook chicken and ground beef or turkey. Freeze in pre-portioned amounts.
* Chop and portion out servings of fresh fruits and vegetables to grab for lunches and snacks.
* Cook up pasta, rice, and other grains for reheating during the week.
* Prep salad ingredients such as greens, hardboiled eggs, fresh vegetables, and diced chicken.
* Cook once, eat twice. Double whatever you make and freeze extra for another meal.
* Make a pot of soup or chili on the weekends to reheat during the week.
© American Institute for Preventive Medicine
HEALTHY EATING
Many people enjoy outdoor eating throughout the spring and summer. But don’t let unsafe food rain on your picnic. Food poisoning can happen when food is not kept at the right temperature during barbecues and outings. Dangerous bacteria can grow on the food and make people sick.
Luckily, there are some simple precautions you can take to be sure your picnic food stays safe to eat.
Clean hands
If you’re using a picnic site without running water and soap, bring your own. A large jug of water, some soap and paper towels will work.
If you don’t have a jug of water, use antibacterial hand wipes. Encourage everyone to clean their hands before eating, after using the bathroom and before serving food.
Hot and cold
One of the keys to eating safe food is to keep hot foods hot and cold foods cold. Don’t let food become just warm or room temperature.
The “danger zone” for bacteria to grow is between 40 and 140 degrees. If food stays at this temperature for two hours, bacteria can grow rapidly. If it’s hot outside (90 degrees or above), food can become unsafe after just one hour in the danger zone.
To keep food cold, use ice packs or fresh, clean ice. Check it often to be sure the ice is still cold. Try to avoid opening the cooler too often.
To keep hot foods hot, use insulated containers and microwaveable heat packs. Keep children away from hot containers or heat packs.
Dishes and utensils
If you’re using a grill, you may need to place raw meat, poultry or seafood on the grill. But be careful about what that raw food touches.
Don’t reuse a plate or utensils that touched raw meat, poultry or seafood. Germs from the raw food can contaminate the cooked food and cause illness. Wash all the dishes and utensils in hot, soapy water before using them again.
Wash produce before you go
Before you pack your picnic basket, wash any fresh fruits or vegetables. This will ensure they are clean when you are ready to eat.
Source: Food and Drug Administration
© American Institute for Preventive Medicine
HEALTHY EATING
If you feel confused about whether it’s OK to eat burgers and steak, you are not alone. While there is no one right answer for everyone, there are helpful guidelines that can aid you in deciding whether eating beef is right for you.
Some people choose to give up beef completely, and that’s perfectly fine and healthy.
However, if beef is a food you enjoy, you don’t necessarily have to cut it out of your diet. There is a middle path that can help you prevent some of the drawbacks of eating beef and still enjoy this nutritious protein source.
Pros of eating beef
* Concentrated source of protein
* Provides essential nutrients such as vitamin B12 and iron
* Grass-fed beef can provide healthy omega 3 fats
* Cattle raised using regenerative agriculture techniques can provide environmental benefits
Cons of eating beef
* High intake of red meat is linked to increased risk of heart disease, cancer, and diabetes.
* Cattle raised on feedlots may have a negative environmental impact
* Conditions in some feedlots may be concerning
* Processed red meats contain chemicals that can be cancer-causing
If you eat meat
Limit your overall intake: Moderation is key, not only in portion size but also frequency. The recommended portion size of beef is about 3-4 ounces. Limit red meat consumption to two or three times a week.
Choose lean red meat: Avoid processed, smoked, or cured meats such as hot dogs, cold cuts, and jerky. Instead, opt for lean cuts of beef such as:
* 90% or more lean ground beef
* Sirloin cuts
* Round cuts
Choose grass-fed beef: Grass-fed beef is lower in total and saturated fat. It also contains more healthy fats, such as omega 3’s while still providing vitamin B12 and iron.
Source: Centers for Disease Control and Prevention
© American Institute for Preventive Medicine
HEALTHY EATING
When COVID-19 started to spread, many people became more concerned about germs. Some articles and videos about washing your food started to make the rounds on the Internet. But are you supposed to sanitize food or use soap? Or is water enough?
If you’re worried about keeping your food clean, here are some tips.
At the grocery store
Start with a clean cart. Most grocery stores have sanitizing wipes at the entrance. Some are also sanitizing carts themselves and giving customers a clean cart or basket as they arrive.
Get a sanitized cart or use a sanitizing wipe to clean the handle and other surfaces you might touch.
Make sure any raw meats you purchase are in their own plastic bags. Keep them separated from other foods in your shopping cart and grocery bags.
Cleaning meats – don’t do it
Do not wash or rinse meats, poultry or fish. This includes running it under water, soaking it or using vinegar or other solutions to “clean” it. Experts say rinsing, soaking or cleaning meat does not help you. Instead, it spreads germs and bacteria in your kitchen.
Today’s meats, poultry and fish in stores are already cleaned during processing. The practice of cleaning these foods at home is outdated and not healthy.
Keep these foods each in their separate bag and keep them in the fridge or freezer until you’re ready to use it. Wash and sanitize counters, cutting boards and other surfaces that come into contact with raw or frozen meats, poultry and fish.
Clean hands are key
After a trip to the grocery store, wash your hands with soap and water. After touching any raw foods, wash your hands again. And finally, before you prepare any food at all, wash your hands!
Cleaning fruits and vegetables
Rinse any fresh fruits or vegetables well under running water. Do this before cutting, peeling or eating them. You can wash foods that are labeled as “pre-washed,” but it’s not necessary. These are ready to eat.
Don’t use soap or sanitizers
Sanitizing wipes and other chemicals are not safe to consume. Even household dish soaps are not safe to eat. So, don’t use these things on your food.
Rinse fruits and veggies well. Make sure you get any visible dirt off. Use a clean scrub brush on tough things like potatoes or cantaloupe.
Source: United States Department of Agriculture
© American Institute for Preventive Medicine