Posts Tagged ‘fitness tips’

Beginning an Exercise Routine

Exercise RoutineFor people of all ages, regular exercise is one of the best ways to stay healthy. It can slow the aging process, lengthen your life and improve brain health. If you don’t have a regular exercise routine, you may not where to start. But take heart — it’s easier than you think.

Talk to Your Doctor and Trainer

If you’ve never followed an exercise routine or have let it slide for a while, check with your doctor first. A physical exam can determine your overall health for your age. Your doctor can also recommend suitable exercises if you’ve had injuries such as broken bones, muscle or ligament injuries, or have had surgery like hip or knee replacement.

After talking with your doctor, you might also consider working with a professional trainer who can show you proper exercise technique and form to help you prevent injury.

Know Your Fitness Level

You may think you know how fit you are, but your doctor or trainer can give you baseline measurements so you can track your progress. These may include:

  • Body mass index
  • Number of situps and pushups you can do
  • Pulse rate before and after walking a specific distance, usually a mile
  • Waist size

Plan Your Routine

Whatever your age, the best exercise is the one you enjoy the most. You can’t stick with your routine if you don’t like it. Determine the types of exercise you want to do and what you want to get out of them. Do you want to increase muscle strength? Improve your cardiovascular health? Prevent osteoporosis? Or maybe you want to maintain mobility and overall quality of life. Here again, a trainer can help you. Common types of exercise include:

  • Calisthenics (lunges, sit-ups, push-ups and pull-ups at a medium pace)
  • Flexibility exercises (muscle stretches)
  • High-impact aerobics (running and dancing, etc.)
  • High-intensity interval training (short bursts at high-intensity followed by low-intensity or rest periods)
  • Low impact aerobics (swimming, walking or bicycling)
  • Resistance training
  • Weightlifting

Get In the Swim of Things

Swimming is a great cardiovascular workout that strengthens muscles while putting minimal stress on your bones and joints. And, it’s perfect if you have arthritis or osteoporosis. If you can combine your other exercises with a swim before or after, so much the better.

Eat Well for Fitness

Eat a well-balanced diet to get calories and nutrients that fuel your daily activities, including your exercise routine. Learn to eat the right types of food at the right times of the day. If you’re not sure what types of foods are best for you, your doctor can get you started. And, if you feel that more focused education and guidance are needed, your doctor may also recommend a dietitian or nutritionist to further help you.

Don’t Exercise on Empty

You should eat one or two hours before your workout to ensure you have enough energy. It’s important to achieve the right balance of carbs and protein. For a pre-workout snack, avoid junk food packed with sugar and fat. Eat snacks that combine carbohydrates with protein, such as bananas, berries, grapes, oranges and nuts. And don’t forget to drink plenty of water.

Set Goals, Start Slow

Don’t overdo it. Have a realistic picture of what you can do. While doing 150 minutes of moderate exercise each week is recommended, it may not be what you’re comfortable with at first. Start at your own pace and simply strive to increase your goals over time. You’ll soon improve and won’t injure yourself in the process.

Choose the days and times that are best for you. You won’t keep going to the gym at 5 a.m. if you’re not happy about it. Exercise when it suits you best. You’ll find working out the same days and times helps you stick to your exercise routine — and that’s the most important part!

Stay Off the Injured List

Sports medicine specialists at Emory Sports Medicine provide outstanding care for athletes at all levels who enjoy active lifestyles and want the best possible outcomes and recovery from sports injuries. To ensure your fullest recovery, our professional, highly skilled, and caring staff at Emory Physical Therapy offer unparalleled clinical care and evidence-based treatment.

 

About Dr. Mautner

Dr. Kenneth MautnerKenneth R. Mautner, M.D., is an Associate Professor in the Department of Physical Medicine and Rehabilitation and the Department of Orthopedic Surgery at Emory University in Atlanta, GA. He is board certified in PM&R with a subspecialty certification in Sports Medicine. He is the Director of Primary Care Sports Medicine and Fellowship Director for the ACGME accredited Primary Care Sports Medicine Fellowship.

Dr. Mautner is considered a leader in the field of Orthobiologics treatment for chronic soft tissue and joint disorders including Platelet Rich Plasma and Stem Cell injections. Dr. Mautner is the head team physician for the Atlanta Hawks, Harlem Globetrotters, and Pace Academy, as well as a team physician for the Atlanta Braves, Georgia Tech, and Emory University.

 

 

Debunk the Myths of Running

Peachtree Road RaceIf you are a runner, you have probably heard someone you know say something about running and your health like “You can die of a heart attack if you run too much” or my favorite “If you run too much, you will need your knees replaced later in life”.  Running can be a very safe and healthy sport.  There are so many advantages of running – It makes you feel better, keeps you mentally and physically in shape and can even improve your social life.   Let’s debunk the myths others may have told you so you can feel confident you are enjoying the sport you love.

Your heart and running

Consistent running reduces your risk of heart disease.

o Your increased heart rate from running for an extended period makes your heart stronger!

o Running can help lower blood pressure by helping to maintain the elasticity of your arteries.  When you run, your arteries expand and contract more than normal so this keeps the arteries elastic and your blood pressure low.  Most elite and very serious runners have very low blood pressure.

o Running can help reduce or maintain your weight.  Running burns more calories than most other exercise and it can be done relatively inexpensively.  A 150 pound man will burn over 100 calories for every mile running at moderate pace.    With a lower body weight you also have less chance of developing type II diabetes.  Type II diabetes is typically associated with obesity.

o Running often can help improve cholesterol numbers.  Bad cholesterol (LDLs) typically go down and good cholesterol (HDL) can go up.

I recommend consulting with your physician before starting to run if you are not a runner to get a full physical to ensure your heart is in tip top shape to start a running schedule.

Your bones and joints and running

Your body was built to run!  Evolution has developed our bodies so that we have the necessary tools to move and stay physically active.  To prove this, a recent study by the American Journal of Preventive Medicine revealed that long distance-runners did not have accelerated rates of osteoarthritis.  In fact, weight-bearing exercises like running can help maintain or build bone mineral density by helping you avoid osteoporosis. Therefore, experts tend to agree that running can help you fight against arthritis and other bone and joint problems.  Injuries that runners usually suffer are typically from doing too much too soon or at a quicker than natural pace for your body.  Runners will also see injuries due to wearing incorrect shoes, shoes that are too old or running with incorrect form.  Eliminate bad running habits and you will run injury free!

One myth that is true and you should take careful note of is the dangers of developing skin cancer as a runner.   The more miles you put in, the more time you are probably spending in the sun.  I recommend wearing sunscreen on every run, regardless of the time of day you run and wearing a hat and/or sunglasses.  I also recommend  running in the very early morning or in the evening instead of running when the sun is the hottest.  If you suspect any abnormal lesion or marking, see your dermatologist right away!
So get out there and run!  You will be happy you did!

Upcoming Live Chat with Emory Sports Medicine Specialist

UPDATE: CHAT TRANSCRIPT

Are you training for the AJC Peachtree Road Race or another running race this summer or fall? If so, join Emory Sports Medicine physician, Dr. Amadeus Mason for a live online web chat on Tuesday, May 14 to learn how to run injury free.  Dr. Mason will be available to answer questions on training, stretching, how to prevent common running injuries and treating injuries when they occur.

Emory Healthcare is a proud sponsor of the AJC Peachtree Road Race.

Emory Healthcare is the largest, most comprehensive health system in Georgia and includes Emory University Hospital, Emory University Hospital Midtown, Emory University Orthopaedics & Spine Hospital, Wesley Woods Center, Saint Joseph’s Hospital, Emory Johns Creek Hospital, Emory Adventist Hospital, The Emory Clinic, Emory Specialty Associates, and the Emory Clinically Integrated Network.

Come visit us at the AJC Peachtree Road Race expo in booth 527 to get your blood pressure checked and learn more about how Emory Healthcare can help you and your family stay healthy!

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About Dr. Brandon Mines

Brandon Mines, MDBrandon Mines, MD, is an assistant professor of orthopaedics. Dr. Mines started practicing at Emory in 2005 after completing his Sports Medicine Fellowship at University of California – Los Angeles. Dr. Mines is board certified in both family practice and sports medicine. He has focused his clinical interest on sports injuries and conditions of the shoulder, elbow, wrist/hand, knee, foot and ankle. He is head team physician for the Women’s National Basketball Association’s (WNBA) Atlanta Dream and Decatur High School. He is also one of the team physicians for the Atlanta Falcons.  His areas of interest are diagnosis and non-operative management of acute sports injuries, basketball injuries, tennis injuries, golf injuries and joint injections.