HealthyLife Articles

Tag: recovery

  • Exercise And Eating

    Healthylife® Weigh

    Part 5

    Man eating a power bar at the gym.

    Exercise is not a solution for overeating or for eating unhealthy foods. Avoid treating exercise as a way to “make up” for eating more than your body needs. This can lead to feelings of guilt. It can also make exercise feel like a punishment.

    We tend to overestimate the calories burned through exercise and under-estimate the calories in food. The number of calories burned during exercise also varies from person to person. Factors like age, gender, and physical fitness can increase or decrease the caloric burn. The number in a chart or on a cardio machine monitor may not be accurate for you.

    Pre-Workout Eating

    You don’t have to eat before working out early in the morning, but it may give you more energy and help your body recover faster.

    Eat foods low in fat and fiber that can be digested easily. Include small amounts of protein in your pre-workout meals and snacks. This will help reduce muscle soreness. Experiment to find out what works best for you and allows you to feel your best.

    Pre-workout snack ideas (30-60 minutes before exercise):

    *  Piece of fruit

    *  Low-fat or non-fat yogurt

    *  Trail mix

    *  Whole-wheat toast with banana slices

    *  Smoothie with plain yogurt, frozen berries, and protein powder

    *  Oatmeal with fresh fruit

    Post-Workout Eating

    Exercise can increase your appetite. Your body wants to replace the calories you burned during exercise. Avoid overeating after exercise.

    Eat foods rich in protein, fiber, and healthy fats. Drink water to replenish fluids.

    Post-workout snack ideas (within 2 hours of exercise):

    *  Smoothie with plain yogurt, frozen berries, protein powder and avocado

    *  Banana with peanut butter

    *  Whole-wheat pita with turkey and veggies

    *  Protein bar (choose a bar with fewer than 5g of sugar)

    *  String cheese, apple, and whole grain crackers

    *  Veggie omelet with avocado

    If you are close to your normal meal time, just have that. Or, if you are not close to your normal meal time, have a small snack.

    © American Institute for Preventive Medicine

  • Exercise And Sleep

    Healthylife® Weigh

    Part 5

    Women sleeping.

    Physical activity can help you sleep better. After your body has worked hard, deep sleep is triggered to help your body recover, repair, and get ready for more activity. This natural drive helps you fall asleep and sleep more restfully.

    Be active outdoors, when possible. Outdoor physical activity increases exposure to sunlight. This helps to strengthen your body’s circadian rhythm (natural sleep clock). A stronger circadian rhythm helps you feel sleepy when it’s time to rest.

    Sleep Helps You Recover from Exercise

    Physical activity triggers a cycle of muscle break-down and repair. The repair process depends on sleep. Without enough sleep, repair is limited. This can increase the risk of injury and limit athletic goals (e.g., running or walking farther or lifting more weight).

    Severe sleep restriction (less than four hours per night) can cause dramatic increases in your heart rate and blood pressure. This strains your heart. Not only does this limit your ability to exercise, but your risk for heart attack and cardiovascular problems increases.

    Timing Exercise with Sleep

    Physical activity increases adrenaline in the body. This hormone increases your heart rate and alertness. Plan vigorous exercise at least four to six hours before bedtime. Light exercise and mild activities should end at least two to four hours before bedtime.

    © American Institute for Preventive Medicine

  • Help! I Just Ate Half A Cake!

    Healthylife® Weigh

    Part 6

    Cheesecake dessert with chocolate and coffee.

    Recover from Overeating

    1. Be kind to yourself. Practice self-care right away, both in what you say to yourself and what you do.

    Say something kind to yourself now. Write it down here:

    2. Drink water and get enough sleep. This supports your kidneys and liver, two organs in your body that help keep digestion going smoothly and filter out toxins.

    3. Get up and move. Perhaps go for a slow walk today. Then, get your heart pumping more tomorrow with a faster walk or an exercise class.

    4. Start the next day with a healthy breakfast. Get your metabolism revved and running early. This will help you use the extra energy you consumed the day before. Choose a food high in fiber for breakfast. This will help your body clear your digestive system of waste, especially from a large meal high in fatty and salty foods. Choose plant-based sources of protein to give your body extra fiber.

    5. Continue to follow your healthy eating plan. Avoid the “I blew it” approach that can cause one “off” meal or snack to spiral out of control.

    6. Plan for the future. Without a plan, this is likely to happen again.

    – Am I eating enough? Do I feel like I’m starving all the time?

    – Am I getting enough from each food group? Your body may need a nutrient that it isn’t getting.

    – Am I being too tough on myself? Making a lot of changes at once can be hard to stick with. Create a realistic plan for you to make changes gradually. Allow yourself some treats.

    – Learn healthy ways to cope with emotions in this section.

    © American Institute for Preventive Medicine

  • Massage

    Healthylife® Weigh

    Part 5

    Man getting a chair massage.

    Massage can be a form of recovery for your muscles. Massage, especially deep compression massage, can help relax tight muscles and knots that have formed between muscle layers. This can help with normal blood flow, keep your muscles flexible, and reduce pain.

    A professional massage therapist or a friend can assist you with massage.  Or, you can give yourself a massage.

    Self-Massage

    Use a foam roller, tennis ball, Thera Cane®, or muscle roller stick. These items are fairly inexpensive and can be purchased from major retailers and sporting goods stores. Or, using your fingers is free! Apply pressure to specific parts of your body. Go slowly. If you purchase a self-massage tool, follow package instructions.

    © American Institute for Preventive Medicine

  • Stretching And Rehabilitation

    Healthylife® Weigh

    Part 5

    Smiling women stretching.

    These exercises make your body more flexible. This helps you prevent injury during exercise and everyday activities. Stretching can also help you relax and is a tool for stress management. Tips:

    *  Stretch all muscle groups. Induce mild tension (not pain or burn) for 10 to 30 seconds.

    *  Don’t bounce while stretching. Make movements slow and controlled.

    *  Breathe slowly. Inhale while stretch is released. Exhale when moving into the stretch.

    *  Stretch after each cardio or resistance training workout.

    *  Stretch as a stand-alone workout or as a way to wind down at the end of the day.

    Examples of Stretching Exercises:

    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.

    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.

    © American Institute for Preventive Medicine

  • Back In Action

    MEDICAL NEWS

    Image of older women holding her back in pain.

    Back pain. In the last 3 months, about 1 in 4 adults has had at least one day of back pain, mostly in the lower back, according to NIH in Health.

    The good news is that most back pain goes away by itself-in time. If pain continues for more than 3 months, you have chronic back pain. If doctors can find out the source of your pain, you may be treated effectively with certain surgeries.

    But even chronic pain can clear up without surgery. Don’t let the pain take over. Doctors advise:

    *  Stay active and maintain a healthy weight.

    *  Stretch before exercise or other strenuous physical activity.

    *  Don’t slouch when standing or sitting.

    *  Make sure your work surface is at a comfortable height for you.

    *  Wear comfortable, low-heeled shoes.

    *  Lift, if you must, with your back straight, bend at the knees, and put the stress on your legs and hips.

    *  Don’t smoke.

    *  Talk with your doctor to make sure you’re getting enough calcium and vitamin D.

    © American Institute for Preventive Medicine

  • Chocolate Milk May Be The Best-Kept Secret

    HEALTHY EATING

    Image of young boy drinking chocolate milk.

    Chocolate milk may be the best-kept secret for making sure kids get the calcium they need every day. Contrary to popular myths, chocolate milk is nutrient-rich, adds only a few more calories and not much caffeine, and is kids’ number-one flavor pick. Kids have a limited time to build up their “bone bank.” The calcium in chocolate milk is one way to assure timely deposits, according to the National Dairy Council.

    © American Institute for Preventive Medicine

  • High-Intensity Workouts Aren’t Always Best

    BE FIT

    Image of women running during sunset.

    High-intensity workouts aren’t always best

    When it comes to exercise, is harder and longer always better? No, according to two studies recently published in the academic journal, Heart.

    The first study found that those who performed the most strenuous daily exercise were more than twice as likely to die of a heart attack or stroke. The second study found that men who exercised intensely for more than five hours a week were more likely to develop an irregular heartbeat later in life.

    So what’s the best exercise to do? Strive for moderate intensity exercise. You develop a fast heart rate while doing this type of exercise, but you should still be able to talk while doing the activity.

    Moderate exercise = longer life

    Studies show if you do seven hours of moderate intensity exercise each week, you will lower your risk of dying early by 40 percent. This is compared with those who exercise 30 minutes or less per week. If seven hours a week is too much for you, aim for 150 minutes per week. This amount of exercise also produces similar benefits.

    Before you start any exercise program, talk with your doctor about what’s best for you.

    Source: CDC and World Health Organization

    © American Institute for Preventive Medicine