HealthyLife Articles

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  • A Shoulder To Lean On

    BE FIT

    Image of women and trainer exercising the shoulders.

    Shoulder injuries are common. Why? Because of improper exercise technique, say exercise experts at the American Council on Exercise (ACE), and because people commonly over-train one or two deltoid muscles while neglecting others.

    Strength-training routines are typically dominated by exercises that train only the front of the shoulder, which is actually comprised of three distinct muscles. So ACE looked into the most effective exercises for strengthening the overall shoulder and preventing injury.

    The result? Researchers from the University of Wisconsin, LaCrosse shrugged their shoulders when asked to pick the top exercise. Results showed there is not one best exercise that completely works all muscles of the shoulders.

    Instead, for best results, exercisers should perform the dumbbell shoulder press to target the front, and either the 45-degree incline row or the seated rear lateral raise for the rear. Ask your gym’s expert to show you these techniques.

    69% of people will experience a shoulder injury at some point in their lives, according to the NIH.

    © American Institute for Preventive Medicine

  • Avoid A Walking Injury

    BE FIT

    Older couple hiking using walking sticks.

    Walking is great exercise – but an injury will leave you sidelined. Keep your walks safe and healthy with these tips.

    Get the right shoes.

    Comfortable, supportive shoes are a must. Experts recommend getting new walking shoes after walking for 300 – 500 miles in them. If your shoes are uncomfortable or show signs of wear, toss them. A new pair is an investment in your health.

    Don’t do too much.

    If you haven’t exercised in a while, start off slow. Walking for just a few minutes may be enough at first. Increase your distance by  10% each week. Doing too much, too soon can cause painful shin splints or other injuries.

    Prevent blisters.

    Synthetic fiber socks may help you prevent blisters. Cotton socks can trap moisture and cause rubbing. If you have diabetes or nerve problems, see a doctor if you get blisters or sores on your feet.

    Know your knees.

    If your knees hurt when you walk, talk to your doctor. Knee pain can be caused by arthritis, damaged ligaments and other health problems.

    If you don’t have any health issues, you may need a new pair of shoes. In some cases, doing stretches or leg strengthening exercises can help. Some people find that soft ground like grass is easier on their joints. Walking on concrete may cause more pain.

    Be aware.

    Newer hybrid and electric cars are very quiet. Don’t rely on hearing alone when crossing the street. Stop and look both ways. If you’re using headphones, keep them turned down low. This helps protect your hearing and helps you hear people, animals or cars nearby.

    Source: American Heart Association

    © American Institute for Preventive Medicine