Time To Start Working Out? Ughhh...

Time to start woking out?  Oh boy, not again.

When it comes to "working out", the very first thing you have to do is determine "what are my goals?"
Just as if you were planning an investment, a trip, or your college enrollment, you have to start at the beginning, what are my goals.  In working out you can have a variety of goals, ie: losing weight, getting stronger, increasing endurance and stamina, or just developing a healthier life style. If the later is your goal, the others will be bonus' you will just have to accept.

So, where do you begin?  Obviously, it all depends on your starting point.  Age, weight, overall health, experience, when you last "worked" out, and of course, those goals.  The most successful workout program is one that is planned, overseen by someone with experience, and, I believe the most important aspect, be accountable.

Briefly, let's look at why these make a program successful:

First, planning is essential with anything if you want success.  You don't build a house without blueprints, you don't do a Broadway play without a script, and you can't get a business loan without a business plan.  So, do your body assessment (this may possibly mean getting a physical and your doctors blessing and recommendations), find out where your can do your program and what proper tools are needed, and be a boyscout and be prepared. Remember the old saying, "if you fail to plan, you're planning to fail".

Second, when you get the help of someone experienced, it's almost like having a head start.  If you are going to a gym, equipment differs greatly and believe me, you want to use things correctly, or you wind up in my office telling me you can't work out because it hurts you.  I've heard sooo many times.  Just learn the equipment and technique and use it properly.  Same thing if you want to be a runner, cyclist,  mountain biker, swimmer, or rock climber; get advice on equipment and technique, it will pay in the end.

And third, accountability.  This is what usually make the difference whether or not you will succeed.  Accountability is why AA has been successful with alcoholics, accountability is why Weight Watchers and Jenny Craig are successful diet programs. Accountability is what can make working out fun and life changing.  Why?  Simple, it's easy to let ourselves down and fail, but we do not want to let our friends and family down and let them see us fail. We are able to commit when someone is expecting something out of us.  So find a workout partner or group and it is always easier, and, way more fun.

Now, the very first thing you need to develop is a stretching program, no matter what the exercise is going to be, stretching is essential. Maybe I should say key.  Maybe mandatory.  How about do it or else!  You get the idea... no stretchey... no exercisey.

I'll give some stretching tips later, or better yet, ask that someone with experience what stretches fit with your plan, and you can do them so your accountability partner isn't left alone exercising because you got hurt... all because you didn't do your stretches......

Wow, that soapbox sure is high. Hope I don't pull a hammy climbing down.

Until next time, here's hoping you tilt to the healthy side.

Hot or Cold, That is the question...

One of the most common questions I hear in my office is "should I use use hot or cold?".
This is a great question, and the answer is...  it depends on what the condition is.  You will often hear ice for 24 hours and then use heat. This generic formula can be a formula for major problems.
First, what do hot and cold do, or what effect do they have on the body:
Hot is works to increase blood flow (a vasodilator) and relaxing muscles.  Ice, on the other hand, slows the flow of blood (a vasoconstrictor) and can cause the muscles to tighten.
Now usually the thing that causes one to wonder "should I use hot or cold", is pain. Then you have to determine what the pain is from, ie, trauma, injury, over exertion, illness... next, look at the other symptoms; swelling, discoloration (redness or bruising), numbness or tingling, nausea, loss of strength, radiating or traveling pain, and, on and on.
When you have injury or trauma, you usually have swelling and inflammation, at least initially.  Inflammation means it's already hot (in-"flame"-ation) so we need to cool things down, use the ice.  Swelling is pooling of blood and fluids as a result of injury, this also is relieved by cold therapy. Also, when you have sharp, stabbing, or radiating pain, you probably have inflammation... use the cold.
Using hot is recommended for muscle spasms and stiffness. Like the kind you get when you fall asleep on the couch with you head on the arm and you can't move your head when you wake up.  Or a sore stiff back from camping over the weekend.  As long as it isn't swollen or radiating, use a short course of moist heat (never dry).
Now what if you pinch a nerve in the back, and it's shooting down your leg, and causes the back to go into spasms?  Always, always, always, start with cold and use only cold until the inflammation is gone or at least dramatically reduced. Then, you may alternate using the hot and cold.
Rules of thumb:
-Ice should never be applied directly to the skin, use a thin towel (like a dish towel) or apply over a tee shirt.
-Ice packs are a better choice for cold therapy than gels for serious inflammation, they will penetrate deeper. Save the gels for night time or going to work.
-20 minutes of cold/ice therapy is long enough.  Too long tightens the muscle, aggravating spasms.
-Heat should be moist, hot towels or hot shower.  Hot tubs can ofter be to hot and over done, 10 min. max.
-Avoid heating pads in general, they can be used too long and are a dry heat.  A moist heating pad can be used if you must, but set a timer!  10-15 min. max, it is easy to over due the heat if there is any inflammation, and you can actually create inflammation if used too long.  Burns can also happen if left on too long, especially when used with a heating agent (ie: Ben-Gay or similar).
-If alternating hot and cold, always start with cold and always allow at least an hour between using one or the other.
-Gels and cream in general are for use as a second resort.
-Remember that icy hot is heating agent, not cold.  Generally will have something like capsaicin or other pepper type elements too make them hot and they can burn if over done.
-Never put a cooling or heat gel, lotion, or oil on and immediately put a hot or cold pack over it, bad reactions and burns can occur.

I could go on, but this gives you the gist of hot and cold.  You them wisely, they are good medicine!
When in doubt, use cold.  It won't get it into trouble, heat will.

NSAIDs? Try a more natural approach

Lots of info coming out the last year or so about the use of NSAIDs (non steroidal anti-inflammatory drugs), such as Ibuprofen (Advil, Motrin, Nuprin) and Naproxen (Naprosen and Aleve). The list of side effects can be enough to scare you but the long term effects from long term use can literally be lethal.
Liver and kidney damage top the list, but heart and lung problems all make the list, not to mention ulcer conditions and bleeding problems due to the blood thinning effect they have.
However, there are more natural alternatives that, while they may not act as quickly, can have excellent results. Consider going to you natural healthfood store and checking out the varieties of natural anti-inflammatory supplements that include Bromelain, MSM, Boswellia, Turmeric, Papain, Ginger, Cumin, the list goes on with enzyme therapies and types of foods.  If you do your research, you find the many of the pills you take, both over the counter and prescription, could be either reduced or eliminated by the right natural supplements, or sometimes just a change in your diet.

Be Involved

We as a people like to know what's going on in and around our world. Sadly, we just want to read about it rather than take part in it. Unfortunately, I see the same type of thing happening with our own health these days. I tell patients all the time, "you have to participate in your our health care".  The two questions I ask in my office more than anything else are:

#1: Are you stretching?
and #2: Are you drinking water?

Pretty simple right?  Guess what the most common answers are...

To question #1:  Simply "No", or
"You always ask the same question, and I always tell you, no..." or
"What was I supposed to be doing?" or
"I forgot" or
"I did for a couple of days and then I stopped when I felt better" or
"I don't have time" or
"It hurts when I stretch"....  and on, and on, and on....

To question #2:  Again, simply "No" or
"I don't like water" or
"I drink a lot of liquids" or
"Is coffee (or tea, or soda) considered water?" or
"I can't because it makes me go to the bathroom" or
the best... "I'm allergic to water" (no kidding!)

Well, my feeling is, if you can't be bothered with the most simple aspects of your own health, why should I care?  Cranky of me isn't it?  Look, if you pay someone to give you advice, why won't you follow it.  It's the old song and dance, you pay me to help you and instead you take the advice of your friend that works at the grocery store instead.  Try this, try that... and you do!!!  Yet, we have bikes in the garage, ab-rollers in the closet, and dusty weights in the guest room.  We have Crystal Light, diet soda, and expensive coffee beans we'll grind for the perfect cup of coffee.   Why, I ask, WHY???

It's simple, you watch TV, so take the commercial times to do your stretches.
When you take that cigarette break or bathroom break, could you drink a little water then?
We are obsessed with dieting in this country, so why not do the two cheapest and most successful factors in dieting daily: Stretching and drinking water.  Two habits worth developing.

For the few of you I've converted today or over the years, your body and I thank you, and the next time I ask my two questions, you can say "every day!"  That... will make me smile.

Beautiful Sunsets Will Make You Sick

As the sunset last night, it would take your breath away... literally.  We have one of those seasons when forest fires are popping everywhere.  The area I live in is a valley and the smoke particles are like most everything else, what goes up, must come down and they tend to settle in the valleys.  These particles in the smoke are major allergens and irritants to your lungs and eyes. So, unless you enjoy the cough and itchy eyes, stay inside while the smoke settles and enjoy the sunset through the windows.

The Heat Cometh...

Water is essential as the heat notches up, but...
It is the delivery system for electrolytes!  Don't make the mistake of thinking by just drinking water alone you will not get dehydrated.  Can you O.D. on water? But of course!!! Too much with out replenishing your electrolytes can have an adverse reaction as well. That little white salty ring around your underarm and your neck after working in the yard is your depleted electrolytes. So, if your lightheaded and cramping a little in the calves, toes and fingers, and maybe a little nauseous... guess what? You're probably a bit dehydrated.  Have some water and a banana and an electrolyte supplement.
Oh, and enjoy the heat!

Healthy Beginnings

Post numero uno...
Drink your water today (and everyday).  Muscle cramping, dizzyness, nausea...
Have a drink... of water.