Tag Archive: health

Screening for Breast Cancer

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When was the last time you performed a breast self-exam?  When I asked a number of women recently, the typical response was “not very often, but I know I should do it monthly.” Screening for breast cancer can be a scary topic, but with regular self examinations it doesn’t have to be. (more…)

Exercises for an ACL Injury

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Have you ever injured or torn your ACL ligament? We’ve got the exercises and stretches for you! Athletico’s Dave Heidloff ATC, NASM-PES, FMS, provides stretches for athletes or anyone suffering from an ACL injury. Stretches are provided for anyone dealing with an ACL injury, specifically for those preparing for surgery or returning from surgery. Watch Dave’s exercises for an ACL injury below: (more…)

Stress Fractures FAQ

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A stress fracture can be one of the most irritating injuries to a runner.  When one receives the diagnosis of a stress fracture, the injury will sideline a runner for an average of six weeks. This means no running at all, and most often runners must wear a boot or use crutches. Here are some frequently asked questions to about causes of stress fractures and the pain associated with the injury. (more…)

Getting Through Your Long Runs: Debut Marathoner Edition

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As you approach your longest training run to date as part of your training for your very first marathon, you might start to feel some aches and pains that you did not feel with your shorter distance runs.  Listed below are three common running injuries/discomforts that you may encounter.  It is important to do what you can to minimize these aches and pains before the big day arrives in just over a month.

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Can I Get Your Number?

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Are you healthy? How do you know? What do you use to evaluate your level of health? In today’s culture, we have become health-obsessed. What IS healthy anyway?!

Size and shape, along with many other health indicators will vary from person to person depending on a thousand factors (age, family history, genetics, gender, etc). Health is certainly not one-size-fits-all. But, we can still utilize some tools to get a snap shot of your current health. Here are some basic health numbers that you should know. These numbers, all together, can give you a good idea of your overall health.

  1. Your blood pressure should be less than 130/80, but ideally it would be around 115/75.Blood Pressure: Your blood pressure should be less than 130/80, but ideally it would be around 115/75. High blood pressure puts you at risk for many complications including heart disease. The good news is that by being proactive, many people can avoid medication through diet and exercise. Make sure you know your current blood pressure and talk to your doctor about what is healthy for you.
  2. Cholesterol: This is tricky. There is ‘good’ cholesterol and ‘bad’ cholesterol and triglycerides. It is hard for a non-medically trained individual to keep track. That’s why we have doctors. Make sure this is being checked yearly (or more often if you are in the high risk zone). Basically though, you want your LDL (“bad”) cholesterol below 100 mg/dL and your HDL (“good”) cholesterol above 50 mg/dL.
  3. BMI: This is your Body Mass Index and it is a measure of your body fat based on your height vs. your weight. To calculate your BMI you can click here or Google “BMI calculator”. A BMI of 25-29.9 is considered over-weight, and BMI of 30 or more is considered obese. You want your BMI to fall into the 18.5-24.9 range. There are, of course, many more factors than height vs. weight to determine what is right for you, but this can be a good start.
  4. Waist circumference: Lately this measurement has been gaining popularity in the medical community. We have learned that more important than your weight is the distribution of your weight. If you carry your weight around your middle, you are at a higher risk than if you carry your weight in other areas. You want to measure your waist at its narrowest part. If you don’t have a noticeable narrowing or waist, you can measure across where your elbows fall with arms at your side. Your risk increases for many health conditions with a circumference of 40+ for men and 35+ for women. But perhaps the best way to calculate this is to compare your waist to your height. Your waist should be less than half your height. For example, I am 5’6” which is 65 inches. Half of 65 is 32.5. Therefore, my waist should be less than 32.5 inches at its narrowest point.
  5. Hours of sleep: Are you surprised to see this on my list? This is one indicator of good health that is too often ignored. Most people require 7-9 hours of consecutive sleep for optimal health. When we sleep, we heal, recover, and grow. People who get enough sleep have more energy, stronger immune systems, less pain, and weigh less than people that do not get enough sleep. Don’t brush off the importance of sleep. Watch less TV, leave the laundry for the weekend, and put the computer away (after you read my blog of course). If you are having trouble sleeping, ask your MD for suggestions.
  6. 1-10 Scale: Last, and certainly not least, is your personal score. How would you rank your health on a scale of 1-10? 10 would be ‘never been better, full of energy, bounce out of bed in the morning, happy/content’ and 1 would be ‘every day is a struggle, always sick, no energy, overweight, depressed, etc.’ If you were truly honest with yourself, what would your number be? Anything less than 8 should be unacceptable for you! This your one chance at life, so let’s enjoy every minute of it. I feel like Jerry McGuire – who’s coming with me???

If you are not where you want to be, don’t worry. This is not meant to make you feel bad; it is meant to empower you to take control of your health. Get a physical, get some good sleep, and get moving! Let’s all live the rest of 2013 in way that leaves no need to make resolutions in 2014.

Sources:
www.sleepfoundation.org
www.mayoclinic.org
www.heart.org

5 Tips to Staying Healthy in Gymnastics

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Editor’s Note: Today’s post is written by Amy Bell, PT, DPT. Amy is Athletico’s Gymnastics and Cheerleading Program Manager.

Young gymnasts everywhere aspire to go to the Olympics one day and compete for the gold. While the road ahead will not be easy, staying healthy while participating in gymnastics will be the key to helping gymnasts’ dreams come true. (more…)

Sticking with your New Year’s Resolutions

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As another year comes to a close, this is a great time to reflect on what we have accomplished in the last year and how we can improve ourselves moving forward. Many people use the beginning of a new year to begin working on a new self. One of the most common New Year’s resolutions people make is to work out more, lose weight, and be healthier overall. (more…)

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