New Mobile App for Runners

Have you already abandoned your New Year’s resolutions to lose weight, get in shape and become more fit? If so, the Detroit Medical Center's (DMC) new running app can help you get back on track.

Whether you’re taking a jog or running a marathon, “Run with DMC” is the perfect training companion. Brought to you by the DMC Rehabilitation Institute of Michigan and DMC’s Sports Medicine experts, the app is available on iPhone and Android platforms.

The FREE app features a Running Log to record all the details of your run and offers expert advice from the physical therapists of the DMC Rehabilitation Institute of Michigan, including videos and info about shoe selection, warm-up exercises and stretching to help enhance your running performance. Run with DMC also contains helpful info from DMC Sports Medicine medical experts on causes, symptoms and treatments for various running injuries. You can also use the app to track other forms of exercise, including walking, biking, etc.

Give it a try – just search for “Run with DMC” in your smartphone’s marketplace!

Tips for Exercising in Cold Weather

In Michigan, exercising outdoors can become a daunting task once the cold winter months arrive. Even though it is cold you don’t have to give up the summer activities that you enjoy. Follow these tips for exercising outdoors in cold weather and before you know it, Spring will be here!

• Cover your head: Up to 50% of body heat loss can be from the head.
• Cover your mouth: Use a scarf or mask to heat the air you breathe.
• Stay dry: Damp or wet clothing will speed up heat loss.
• Stay hydrated: Dehydration affects your body’s ability to regulate body temperature.
• Keep your feet and hands dry: Use socks and gloves that wick perspiration away from the skin while keeping you warm.
• Avoid alcohol: Alcohol dilates blood vessels and increases heat loss. Alcohol also impairs judgement.
• Use familiar routes: Know your surroundings to avoid slick areas where water and snow accumulate.
• Wear reflective gear: Reflective material or small strobe lights should be worn to alert vehicles in your area.

Brought to you by DMC Rehabilitation Institute of Michigan

Step into the New Year with a Healthy Start!

Losing weight and beginning a work out program are two of the top New Year’s Resolutions you hear every year.  Gyms are full, and you can’t even get into the parking lots in January and February.  By March, those same parking lots are nearly empty.  Your fastest results occur when you first start out, especially if you haven’t worked out at all.  But, after a month or two, the progress slows because you’ve built a fitness base.  When progress slows, folks give up.  In fact, 30% of all gym sign-ups, become dropouts in 30 days.  How can you avoid becoming one of these statistics?

Before starting a fitness program, it is essential that you gain clearance with your physician.  Injury rates of between 50 to 90% exist within the initial six weeks of training.  Working with a certified personal trainer initially, to develop a program, is a great way to avoid injury and familiarize yourself with the equipment.  Mixing up your routine will prevent you from getting bored.  It will also prevent your body from running on cruise control, and will help you to be successful.  To ensure success with fitness goals, work with a personal trainer for a few sessions every three months to update and change your routine, and/or have a partner with whom you work out with for accountability.

When you work out, it is imperative that you know how far to push yourself.  Your heart rate is the  number of heart beats per minute (bpm) and is a measurement of how hard your heart is working.  A general guideline to find your maximum heart rate is to subtract your age from 220.  Your target heart rate is 50 to 85% of your maximum heart rate.  A heart rate monitor is the best way to monitor your heart rate during your work out.  It tells you when you’re in or out of your target heart rate, and enables you to adjust your work out accordingly, without stopping to take your pulse.  When beginning a work out program, it is recommended to start at the lower end of your target heart rate (50%) and progress toward the higher end (75-85%). 

You can maximize your success in meeting your fitness goals by burning the most calories possible during your workout.  Metabolism is the process your body uses to handle calories.  It can burn them for energy, or store them in the form of fat.  Interval training burns the most calories.  Interval training is short high intensity exercise periods, alternated with periods of lower intensity exercise.  A good example of this is bringing your heart rate up for a minute or two, and then back down, within your 30 minutes of cardio workout.  It is recommended that you perform cardiovascular exercise four or more days per week.  Strength training is important too because muscle burns more calories than fat.  It is recommended to strength train two to three times per week.

We all know exercise is good for us.  So, let’s step into the new year with a healthy start by incorporating an exercise routine into our week.  Good luck, and make sure you have fun!

By: Suzanne Schmidt, MPT, CSCS, Rehabilitation Institute of Michigan

How to Stay Fit and Focused During Winter

Winter is just around the corner. With it comes shorter days, colder weather, the holidays and a dramatic decrease in our activity level. Here are 10 tips to help combat gaining those winter pounds and keeping that lean healthy body until spring comes along.

       

1. Eat breakfast every day.  Don’t think that if you skip breakfast and you’re not hungry you will lose weight.  Your body has been without food for about 8 hours and that causes your metabolism to slow down.  By eating breakfast you spike your metabolism and increase how many calories you burn that day. 
2. Eat 5-6 small meals throughout the day.  This will keep your metabolism burning all day.  You should eat every 2-3 hours.  Carry snacks.  Don’t stop at the convenience store when your stomach starts to growl.  Carry almonds, string cheese, an apple with some peanut butter, or celery/carrots with hummus.
3. Eat protein with each meal.  Your body burns more calories digesting 1 gram of protein than it does 1 gram of fat or carbohydrate.  This is known as the Thermic Effect of food.  Your body actually burns calories while digesting food.  Protein also slows down your insulin response to carbohydrates which lessens the chance of being stored as fat.
4. Try to avoid fried foods.  Just because it is a chicken salad doesn’t mean it’s healthy if the chicken is fried.  Try to have grilled chicken instead. Pick a baked potato or yam over french fries and onion rings.
5. Lift weights.  By lifting weights you increase your lean body mass. Remember the more muscle you have the more calories you burn.  Just lifting weights 2-4 days a week will help maintain muscle tone and keep the furnace burning over the winter months.
6. Perform cardio. Getting your heart rate up 3-5 times per week for 30-45 minutes is plenty.  Be sure to progress and challenge yourself.  This is the time of year to try something new.  If you’re a runner or biker, try elliptical, stair climber or a boot camp class.
7. Try not to eat too many carbohydrates after 5-6  pm.  Carbohydrates aren’t bad, they just need to be eaten earlier in the day so they can be used for energy, not late at night when they will be stored as fat. 
8. Take fish oil.  It is recommended that you take fish oil everyday all year long.  Studies show that fish oil has helped with the decrease in body fat loss.  Diets rich in Omega 3 fatty acids can increase the production of a number of important enzymes in your body that play a part in fat oxidation, in other words you get learner.  Check with your doctor before taking any supplements.
9. Limit calorie containing beverages.  Try to eat your calories, don’t drink them.  Water and green tea should be your first choice.  Diet coke and crystal light are better than Gatorade, Coke, or high fructose juices.
10. Sit down this winter and think about your goals for next year.  Where do you want to be?  Is there a race, walk or adventure challenge you would like to do next year?  What type of shape do you want to be in when spring arrives?  How important is it to you to maintain a healthy lifestyle over the winter and into the new year?

With these 10 tips fresh in your mind, try to put them to good use over the winter.  Try to discover a whole new you when spring rolls around.  Don’t be afraid to get out of your comfort zone during the winter, challenge yourself and try to stay on the right track to being healthy!

By: Charlene Quenneville A.T.C., Rehabilitation Institute of Michigan

How to Avoid Overeating on Thanksgiving

Thanksgiving means family fun with all near and dears ones and it also means eating all sorts of lavish food and sweets. Thanksgiving is the beginning of festival season with Christmas and New Year following it immediately. By the end of it you realize that you have already put on a few extra pounds.

Every Thanksgiving meal consists of 2000 - 4000 calories that make you feel guilty and you really don't feel thankful to those pumpkin pies and turkeys. So here are some tips on how to avoid overeating on Thanksgiving. 

·   Drink Water
Before having your main meal drink two to three glasses of water which will occupy some space in your stomach and will help you to eat less.

·   Nothing like the fresh salad
Salad is an amazing source of minerals, fibers and other nutrition. At the same time, it controls your appetite to consume heavy Thanksgiving meals. Helps a lot to avoid weight gain on Thanksgiving.

·   Have a small meal before going to the Thanksgiving dinner
If you stave yourself the whole day before going for a Thanksgiving dinner then you are going to have more food that means more calories intake. Have light breakfast and lunch so that you are not very hungry and will not overeat.

·   Go for the roasted turkey Turkey is a good source for a lot of minerals including zinc and potassium. Enjoy the turkey breast which has limited calories and is tasty. Deep Fried turkey is full of calories so go for healthy roasted or baked turkeys.

·   Savor the fresh Cranberry sauce
Cranberry sauce has always been a part of Thanksgiving meals but the canned sauce has a lot of sugar which means more calories. So, instead of going for canned sauce choose fresh cranberry sauce and enjoy without any tension.

·   Do not forget to exercise
Exercise will burn the extra calories being put on as well as it will help you to digest the heavy meals since it activates the metabolic system.

Source: thanksgivingnovember.com

Battle Exercise Boredom

Even the most dedicated exerciser can get bored with their workout routine. For many of us, exercise is a release that needs to be both fun and rewarding. When the fun wears out, it may be hard to keep working towards those rewards.

In order to stay in shape and stay healthy, try these tips to help fight back against exercise boredom:

1. Instead of taking a step aerobics or yoga class, try a circuit training class or kickboxing.
2. Try free weight exercises instead of machines.
3. Exercise with a friend.
4. Set a detailed goal like walking in a 5K one month from now, or running your first race.
5. Try a new activity all together, outside of the gym like ice skating, or a racquet sport like tennis or racquetball.

By: Craig DeLeon, Corporate Director of Health, Fitness, and Wellness, DMC

Detroit Medical Center First Site in Michigan to Offer “Healthy” Vending Machines

A granola snack bar might not be bad a vending selection, but what if that vending machine could give you a snack bar that is all natural, gluten and wheat free, has a low glycemic index, has fiber, no trans fats, diary and cholesterol free, very low sodium and no sulphur dioxide. Now that's a snack you can live with.

The Detroit Medical Center has been selected as the first site in Michigan to receive newly designed vending machines that dispense wholesome snacks and beverages.

Michigan's first 2bU vending machines have been installed in the lunchrooms of DMC's

Orchestra Place

administration offices and DMC Children's Hospital of Michigan. The machines, distributed and serviced by Continental Canteen, offer gluten free, organic, all-natural, locally sourced, allergen free, vegan and kosher snacks and beverages with the cost of each item ranging from $1.25 to $2.50. 2bU also provides an interactive digital screen that tells the consumer about each product's nutritional value, calorie count and more before finalizing the selection. 

"When people are busy, stressed and hungry, all too often they grab a nutritionally empty, sugar-laden candy bar or a soda, without even thinking twice about it. As a healthcare system, we want to advocate that making healthy snack choices can make a great difference in your health and wellness," said Dr. Kahn, DMC's Medical Director of Wellness Programs. "When your body is healthier, you mind is healthier and you're more productive in work and in life."

The 2bU vending machines are another tool in DMC's ongoing initiative to promote good health and nutrition for its patients and employees. The 2bU machines are in demand nationally and DMC was fortunate to get Michigan's first. Others could be installed at DMC down the line.

Posted by, Rehabilitation Institute of Michigan, one of eight hospitals operated by the Detroit Medical Center.   

The Benefits of Exercising in Water

Water provides the perfect environment for low impact exercise and sport.  For the past forty or so years there have been a variety of exercise trends involving high impact activity such as jogging or aerobics. Unfortunately, as we age or sustain injuries these types of workouts can exacerbate pain or cause further injury and eventually force us to stop exercising all together.

Water exercise and swimming have now emerged as healthy alternatives as we strive for wellness and balance in our lives. The water is also conducive to individuals with disabilities or those who may have weight bearing limitations following surgery or injury. Pre- and post-natal women and those with back pain or arthritis are also good candidates for exercise in the water. Even elite athletes have turned to water exercise and swimming in an effort to stay in shape while protecting their bodies.

The buoyant support of water allows us to subtract weight! When in waist deep water, an individual is at 50% of their actual weight; 10% actual weight when submerged to the neck. This significantly decreases stress on weight-bearing joints, bones and muscles. And for folks struggling with weight loss or obesity, the water allows for improved mobility in a “gravity free” environment. Because it is easier to move in the water, it is easier to make gains in flexibility through exercises that wouldn’t be attempted on land.

Exercise in water provides resistance which, in turn, increases strength and endurance resulting in improved cardiovascular fitness. As speed of exercise increases so does the resistance of the water. Water walking in thigh deep water for one hour can burn up to 460 calories!

The hydrostatic pressure of the water on our bodies results in better blood circulation, decreased sensitivity of the skin and in reduction of edema/swelling. This pressure also helps to promote better lung function through deeper ventilation.

There are many types of water exercise available including water aerobics, arthritis aquatic exercise, aquatic therapy/rehabilitation, water walking/jogging, strength training, sport-specific training in the water, swimming and competitive swimming just to name a few. As with any exercise program, individuals should check with their doctor prior to beginning and always swim/exercise with a lifeguard or buddy present.

By: Sue Boeve, Sr. CTRS, ATRIC, Rehabilitation Institute of Michigan 

Exercise Safely in Hot, Humid Weather

Hot summer weather doesn't need to sideline outdoor exercise. But it does become more important to modify your routine in order to exercise safely in hot, humid weather.

Combining physical activity with hot temperatures and bright sunshine increases stress on the heart and lungs. Not only does the heart have to work harder to deliver blood and oxygen to exercising muscles, but it also must circulate more blood to the skin where it can be cooled off through sweat evaporation. If the humidity is also high, your body can't be cooled as effectively from its own sweat either.

When exercising outdoors during summer months, it becomes important to adjust your routine to the cooler morning or evening hours – to avoid the midday sun. Some other tips to help keep you safe:

Stay well-hydrated. Drink lots of water when you're exercising, even if you don't feel thirsty. If your workouts are lengthy, consider alternating sports drinks with your water intake. Such drinks help replace important nutrients you are losing through sweating.

Take it easy as you start working out. As your body gets used to the heat, you can gradually increase the intensity and duration of your workouts.

Dress appropriately. Light-colored, loose-fitting clothing does a better job of keeping you cool. Dark colors soak up the heat, so avoid wearing them. Wearing a hat with a brim can reduce sun exposure.

Use sunscreen with an SPF 15 or higher. This reduces sunburn risk. Apply liberally 30 minutes before heading outdoors and reapply during extended workouts.

Symptoms that the sun may be getting to be too much for you during hot-weather exercise could include:

·         Muscle cramps

·         Headache, nausea or vomiting

·         Paleness and weakness

·         Heavy sweating

More severe warning signs include:

·         Dizziness or confusion

·         Red, hot, dry skin with no sweating

·         Rapid heartbeat

·         High body temperature

If you suspect a heat-related illness, stop exercising immediately and get out of the heat. Seek shade or move indoors. Drink plenty of water and cool your skin by wetting it with a damp cloth. Seek immediate medical attention if you or an exercise partner becomes faint or confused, or develops a fever higher than 102 degrees Fahrenheit.

Lower your Blood Pressure with Exercise

The pressure to succeed at home, at work, and even to find the lowest gas price is constant. As we take these pressures head on, there also could be pressure building up inside us without notice. Blood pressure as we know is the force on our arteries as blood is transported throughout the body.

Exercise and blood pressure have a close connection. Regular physical activity helps to build a stronger heart. A stronger heart will send more blood throughout the body with less effort, in turn placing less stress on your arteries. It takes at least one to three months of regular exercise to have sustained results. Exercising this regularly, can lower your blood pressure by 10 millimeters of mercury, and possibly eliminate the need to take medications.

So, what do you have to do? Moderate aerobic activity of at least 20-30 minutes on most days of the week is recommended. Aerobic activity can be anything from mowing the lawn and other yard work to walking or jogging. If you don't have time for 20-30 consecutive minutes of activity, break it up into shorter bursts of 5 to 10 minutes, and before you know it, you have reached your 30 minutes for the day.

By Craig DeLeon, ATC, Rehabilitation Institute of Michigan

Energy For Sale: Looking for the right energy bar or drink to buy?

All energy bars and drinks are not created equal.  Some pack in the carbohydrates and fats, while others focus on vitamins and minerals.  The flavors can be plentiful: cookies and cream, carrot cake, lemon poppy seed and chocolate mocha fudge.  Some bars are meant for recovery and are full of protein, while some are meant for pre-workout and are full of carbohydrates.  Some bars and drinks help you loose weight, while others give you that surge of adrenaline to win a race.  The list goes on and on.

There is no ONE energy bar or drink that will do everything for you.  Yes, even energy bars and drinks are specialized!  Energy bars , drinks, and gels can benefit you with any need that you may have.  You just have to know what to look for.  Before deciding on what type of bar or drink to buy, or what ingredient content to look for, you need to decide why and when you will be using it.

While nothing beats real food for the best nutrition, energy bars and drinks are convenient and at times the only choice we have for a meal, snack or with exercise.  In a world where most people have lives filled with busy work schedules, family commitments, and exercise, trying to fit real food into one’s day can be difficult.  The right bar or drink at the right time of day can help you have the energy you need to make it through the day or get you though your workout.  With so many choices or energy, protein bars and drinks on the market, how does one know what to choose?

There are several different groups of bars and drinks: protein, energy, meal replacement, and snack bars.  Also available are supplemental gels and chews that one can take while they exercise.  Pre-workout bars are your best bet prior to working out.  Look for a bar high in carbohydrates, low in protein and fat just before a workout.  This bar should have less than 3 grams of fiber.  Fat content should also be low.  Fat is not digested quickly and can sit in your stomach and cause discomfort during exercise.  There are also bars with slightly higher fat and protein content that you can eat 1-2 hours before a workout.  The high grade carbs in pre-workout bars or drinks provide an endurance boost during a workout: and they replenish glycogen (energy reserves) in muscles. 

Meal replacement bars are going to be high in calories (200-300).  Their job is to make you feel the way a real meal would.  People who work long hours, may need to have a bar that will sustain them.  A bar that taste good and has proper ingredients will help you stay away from the junk food.  These bars and drinks are also used to aid in weight loss.

Gels and chews are used during a workout.  They are designed for easy digestion and absorption into the bloodstream.  The goal is to sustain energy through a gradual rise (not spike) in glucose.  They are easy on the gastrointestinal system (GI), when blood flow is being used for working muscle and not in the stomach.  They are also easy to carry on you which makes then easy accessible.

    

Snack bars are going to have a lower calorie count than a meal replacement bar, about 100-200 calories each.  They help give you that little “pick-me-up” in between meals.  Most of these bars have a little more sugar and salt for taste and are used in between meals.

Post workout bars and drinks are high in protein, amino acids, and muscle restoring elements that repair and restore tissue in your body after a long or hard workout.  They help replenish your body.  Look for bars and drinks with 12-15 grams of protein.

Here are some recommendations to look for when you are trying to decide what bar or drink to buy.  Watch the saturated fat content of the bar or drink.  Look for saturated fat content about 2-3 grams and 0 grams trans fat.  There are bars with 8-10 grams of saturated fat.  That is the same amount you get in a McDonald’s Quarter Pounder Cheeseburger! 

Sugar!  Keep the sugar content low.  According to the American Dietetic Association, look for bars or drinks with less than 18 grams of sugar.  Some bars have so much sugar in them, you might as well eat Twinkies and Hostess Fruit Pies!  Stay away from sugar alcohol.  It can make you feel bloated and could possibly cause some irritation to the GI system before or after exercise.

Fiber should be kept around 3-5 grams per bar or drink.  A high fiber bar or drink prior to exercise can cause digestive stress, so be wary of bars with more than five grams.  Remember that fiber helps keep you feeling “full” for longer.  It is slow to absorb and breakdown.  High fiber in a meal replacement bar is a good ides, but not prior to a workout.

Carbohydrates.  Okay, you want a bar to fuel your workout but not create a carb overload.  Look for a bar that is 20-25 grams of carbs. Count calories.  Some bars and drinks have 350-450 calories of higher.  If you eat more than you burn off, than those extra calories will turn into extra pounds.

Make sure that you are drinking plenty of water when you eat energy bars.  Bars are extremely nutrient dense and chewy and are easier to digest with generous water intake.  Avoid washing them down with a performance beverage.  Consuming too many carbs with a bar and performance drink at once can slow your body’s ability to absorb them.  You may feel bloated, constipated and very uncomfortable.

Remember food is the best source of fuel for your body.  Don’t become an energy bar or drink addict!  Of course an energy bar or drink is better than consuming junk food.  There are many options and healthy choices to pick from as long as you know what to look for.  EAT UP!

By: Charlene Quenneville A.T.C., Rehabilitation Institute of Michigan

Training for a Marathon? Get To The Starting Line In One Piece.

Bill Rodgers is probably the most famous American marathon runner in history, winning both the Boston and New York Marathons four out of five years in the late 1970s. But when asked about the most difficult part of racing, he famously said, “getting to the starting line healthy.”

Why would the greatest American marathoner be worried about just getting to the starting line? Because Mr. Rodgers is very aware that training for a marathon…is a marathon. Because training is a tedious, precarious balance between preparing the body for prolonged stress and allowing the normal healing process to catch up to the stress.

In a competitive environment, the temptation to “put in more miles”, increase the speed work, and accelerate the training regimen, is tantalizing and dangerous.

For the first-time or novice marathoner, the competition is also intense, but the body is the main adversary. That’s why when injuries develop, many runners ignore the symptoms, avoid treatment, and “suck it up.” After all, nobody likes to start something and not finish it. People with the “hero complex” deal with injuries as long as possible until it’s too late to do anything substantial.

Instead of bearing the burden of bumps and bruises by burying them below the surface, runners should be more like an analyst or security monitor, always checking and evaluating. The best runners monitor aches and pains, tightness and weakness, fatigue and energy, always calibrating how intense, how long, and how frequent they can run.

This does not mean run to physical therapy or a doctor’s office every time your calf tightens. It simply means be aware, about how your body feels, keep track of it, and act when something is not right.

Some signs to look for include the following:

·         Pain that alters the way you run. If you have to make a conscious change in the mechanics of your running stride to compensate for pain, you are headed for more pain.

·         Steadily decreasing energy. Watch for two things: too much training or too little nutrition.

·         Pain in the shins that is focused in intensity and location. Diffuse and spread over a larger area usually means medial tibial stress syndrome (MTSS or shin splints). Focused and intense pain usually means stress fracture (or reaction), and that can lead to a complete fracture.

Things to do during marathon training:

·         Get a doctor that you can trust for musculoskeletal injuries IN CASE you need to see him or her. Race drivers don’t hire their pit crew in the middle of the Indy 500.

·         Be honest with yourself. You have flaws, everyone does. Some simply compensate better than others. This is the essence of running, repeating the same stride over and over, as long as you can, and then trying to repeat the strides faster and longer, all while dealing with the imperfections of one’s biomechanics. Without knowing your flaws, you will succumb to them.

·         Follow a running program from a trusted source. Resources to turn to include local running shoe stores like Hanson’s and Running Fit, and websites like runnersworld.com. Many other runners like Jeff Galloway and John “The Penguin” Bingham have websites that tout their expert advice. A good running program will steer you away from injuries related to improper training.

·         Get maintenance work on yourself, and that includes REST! Don’t cut out rest days. Your body can’t heal from the breakdown if it doesn’t get the chance. Other maintenance techniques include stretching, massage, manual medicine (adjustments), and acupuncture.

By Steven J. Karageanes, DO, FAOASM, Sports Medicine, Rehabilitation Institute of Michigan.

Arthritis and Exercise

Arthritis is an ever growing concern for many people, and is not just limited to a certain age group. Arthritis is an inflammation of a joint, most often the knees, hips, and spine. The pain associated with arthritis can be moderate to severe and sometimes prevent people from being active.

In the past it has been recommended that people participate in a flexibility based program to improve range of motion. It is now becoming more common to have a well rounded exercise program that also includes strength/resistance training and cardiovascular exercise as well. A well rounded exercise program can preserve joint mobility, increase joint stability, and reduce the risk of cardiovascular disease.

The key to success is to take it slow and ease into new exercise. If you experience pain lasting more than 60 minutes, or an increase in inflammation or swelling, make note of the activity and modify the intensity for next time. 

At the DMC Fitness Center, you can find a host of licensed physical therapists, athletic trainers, and personal trainers who can adapt a program to fit your needs to help reduce your pain as well as get fit for the summer. For more information, contact the DMC Fitness Center at (313) 745-9748, or email Craig DeLeon at cdeleon2@dmc.org

How Many Calories Can You Burn Walking?

For many people, beginning an exercise program can be intimidating. More than ever, from the Biggest Loser to those 90-day plans that show people exercising to near exhaustion, we see the television portray the need for strenuous activity to gain results. 

So is that what you have to do? The answer is no. An exercise program should begin with a trip to your physician, especially if you have been sedentary. Once you have clearance, find yourself a comfortable pair of shoes and begin to "pound the pavement" or your hallways at work. Walking can be a powerful tool for you as you begin a new lifestyle.

In 2009, an independent sports scientist performed a study to gauge the caloric expenditure of golfers; yes golfers. The results were amazing; those who walked nine holes with a push cart burned 718 calories and walked on average 2.5 miles.

Adding in extra steps to your day in the form of walking for exercise can help you achieve your goals, without the strenuous activities you see on television. Try to walk 20 minutes each day, either on your lunch break or after dinner to burn off those extra calories.
 

Here is a simple equation to help you determine the number of calories you can burn by walking:
            For moderate walking:
            Calories burned = 0.029 x weight (lbs) x time (minutes)

            For Vigorous walking:
            Calories burned = 0.048 x weight (lbs) x time (minutes)

Did You Know?
• There are 3500 calories in 1lb of fat.
• Creating a 500 calorie deficit over 7 days = 3500 calories burned.
• A 200lb person walking for one hour at a brisk pace (3.5 mph) can burn up to 365 calories.
• Walking is less strenuous on your joints and generally can be done anywhere, work or
  home.
• Adding hills or speeding up your pace can increase the calories burned during your walk.

By: Craig DeLeon, Rehabilitation Institute of Michigan
            

Is Exercise During Pregnancy Safe?

Exercise is actually a big plus for both you and your baby. Strong muscles and a fit heart can greatly ease labor and delivery.

Before starting an exercise program talk with your obstetrical health care provider to make sure there are no medical risks before starting an exercise program. If there are no indications to the contrary, woman are encouraged to engage in regular, moderate intensity physical activity.

Deciding on what type of exercise depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Try for a combination of cardio (aerobic), strength, and flexibility exercises.

Unless your doctor tells you otherwise, it's also a good idea to avoid any activities that include:

• bouncing
• jarring (anything that would cause a lot of up and down movement)
• leaping
• a sudden change of direction
• a risk of abdominal injury or strain

Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester.

By: Jane Frahm, PT, Rehabilitation Institute of Michigan.

Fuel Your Muscles

Before tying your shoes for a run or buckling your helmet to bike, make sure to fuel muscles with nutritional foods at least 30 minutes prior to your workout.  A few suggestions of pre-workout foods would include:  bowl of yogurt with granola, couple of eggs, meal replacement shake, and piece of fruit or have some toast with peanut butter.  Picking any of these things depending on your taste buds will help fill and fuel your muscles prior to activity.

   

During your workout water and sports drinks become your friend and play a vital role in muscle replenishment.  Water is important to hydrating your body and keeping your muscles filled with plenty of fluids to prevent dehydration.  Sports drinks assist in replacing the sugars or glucose that your muscles burn throughout a workout.  This sugar feeds your muscles throughout your workout to prevent fatigue. 

You’re probably thinking that you should stay away from sugar because in the health world the ‘S’ word is a sign of increased calories and fats.  Think again.  Sports drinks contain the right amount of particular good sugars that muscles need to perform.  Here is a suggestion, fill half of a water bottle with a sports drink and the remaining half with water.  This mixture gets the muscles the amount of sugar and water they need to prevent the feel of fatigue and will help you get thru that last mile or two.  So, as you can see sugar IS good for the muscles (in moderation)!

Finally your workout is complete and the feeling of fatigue and hunger may be settling in within the next 30 minutes.  At this time a healthy nutritious meal and loads of water will replenish your muscles to make your muscles happy and full and be ready for the next day's workout.    

By Kara Nichols, ATC, Rehabilitation Institute of Michigan

Strength Training for Seniors

Strength training is a key component of all exercise programs, but as we age sometimes we shy away from it for different reasons including fear of injury. Strength training offers many benefits and few risks if done correctly.  First, always make sure you get a doctor’s clearance before beginning any exercise program. Secondly, make sure that you begin with a general basic set of exercises with low resistance and low repetitions, only two or three times a week until you know how your body is going to react to the change in activity. A good no cost way to start a program in the comfort of your own home is to do body weight resistance exercises such as wall push ups, wall squats, and heel raises. A low cost way to strength train is to purchase resistance bands which are very versatile and offer progressive levels of resistance to accommodate people of all fitness levels. Weight machines, such as those available at a gym, offer a wide variety of exercises and strength gains are more objectively apparent.

            If you’re still on the fence about whether a strength training program is really for you, consider some of these benefits; strength training not only increases muscle strength but it will increase your physical capacity making you feel like you have more energy, and increase your metabolic rate which will help you burn more calories and decrease fat. Strength training can also increase bone density, improve gastrointestinal transit, and improve self confidence!

            Special patient populations can also benefit from a modified strength training program. Diabetics need to monitor their sugar levels closely and keep fruit juice handy, but over time strength training can promote glucose utilization. Individuals with cardiovascular disease should begin their strength training program at a low resistance level and avoid overhead activities. People suffering from osteoporosis should avoid forward bending and only do exercises that provide hip and back support.

            Again, always make sure that you have a doctor’s clearance before beginning any exercise program.

Written by: Amanda McCombs, ATC, Rehabilitation Institute of Michigan