Posts Tagged ‘health’

What is Better for My Health? Weights or Cardiovascular Exercise?

Cardio vs. WeightsFor the promotion of overall health and reduction of risk around developing diseases like cancer, diabetes and heart disease, the most effective fitness plan incorporates both cardiovascular training and strength training. There are different benefits to the different types of exercise, so it is ideal to plan your weekly workout routine split (2-3 days of each) between strength and cardio training.

Benefits of cardiovascular training

  • Breathing harder and deeper increases amount of oxygen in the blood
  • Heart, lungs, blood vessels work more efficiently with cardio exercises to transport oxygen through the body
  • Burns calories – one hour of running burns approximately 600 calories in a average female and 750 calories in the average male

Benefits of strength training

  • Increase muscle mass – you will be able to do activities longer after building muscle mass
  • Maintain joint flexibility
  • Increase bone density
  • Manage your weight – Note that muscle burns more calories than fat so if you have more muscle your metabolism is likely to be higher and you are likely to be slimmer.

Lack of sufficient exercise contributes to the possibility of developing conditions such as obesity, diabetes, heart disease, and several types of cancer. All forms of exercise can reduce your risk of developing diseases that can be harmful to your overall health.

If you can exercise 5 – 6 days a week for over 30 minutes a day, you are ahead of the game. And if you can’t make 30 minutes a day, start small by taking the stairs at work, doing some calisthenics when you wake up in the morning, or by going for a short bike ride with your children. Work it in when you can – your body and health will thank you for it!

Related Resources:

How to Prevent Plantar Fasciitis
Understanding & Preventing Tennis Elbow
Tennis Elbow Isn’t the Only Thing that Causes Tennis Elbow
Understanding IT Band Syndrome
Understanding Runners Knee

About Dr. Mason

Dr. Amadeus MasonDr. Amadeus Mason is an assistant professor in the Orthopaedics and Family Medicine departments at Emory University. He is board certified in Sports Medicine with a special interest in track and field, running injuries and exercise testing. He has been trained in diagnostic musculoskeletal ultrasound, orthopedic stem cell therapy and Platelet Rich Plasma (PRP) therapy. Dr. Mason is Team Physician for USA Track & Field, Tucker High School, and Georgia Tech Track and Field.

Dr. Mason is a member of the American College of Sports Medicine, the American Medical Society for Sports Medicine, the America Road Racing Medical Society, and the USA Track and Field Sports Medicine and Science Committee. He has been invited to be a resident physician at the US Olympic Training Center, a Sports Medicine consultant in his homeland of Jamaica and the Chief Medical Officer at multiple USA Track and Field international competitions. He is an annual speaker at the pre-race expo for PTRR, Publix marathon and Atlanta marathon commenting on a wide variety of topics related to athletics and running injuries.

Dr. Mason is an active member of the Atlanta running community. He attended Princeton University and was Captain of the track team. His other sports interests include soccer, college basketball and football, and the National Hot Rod Association (NHRA). A Decatur resident, he is married with three children.

About Emory Sports Medicine

The Emory Sports Medicine Center is a leader in advanced treatments for patients with orthopedic and sports-related injuries. From surgical sports medicine expertise to innovative therapy and athletic injury rehabilitation, our sports medicine physicians and specialists provide the most comprehensive treatment for athletic injuries in Atlanta, Duluth, Johns Creek and the state of Georgia. Constantly conducting research and developing new techniques, Emory sports medicine specialists are experienced in diagnosing and treating the full spectrum of sports injuries.

Our sports medicine patients range from professional athletes to those who enjoy active lifestyles and want the best possible outcomes and recovery from sports injuries. Our doctors are the sports medicine team physicians for the Atlanta Falcons and Georgia Tech and provide services for many additional professional, collegiate and recreational teams. Appointments for surgical second opinions or acute sports injuries are available within 48 hours. Call 404-778-7777 today.

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!

Related Resources

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.

Celebrate Women’s Health and Fitness!

National Women's Health and Fitness DayToday,  September 26, is National Women’s Health & Fitness Day, and we here at the Emory Orthopaedics & Spine Center would like to take this opportunity to remind you of the importance of taking good care of yourself.

Since we’re bones and joint people, that’s our focus here. So consider this a simple reminder to treat your body kindly, whether you’re working or playing, exercising or just hanging out.

Here are some things to keep in mind to protect and preserve your bones and joints every day (you’ve heard these before, but it doesn’t hurt to hear them again):

  • Eat healthfully. What you put in your body affects your bone health. Not just today but down the line. (Yes, we know you know, but we had to say it anyway.)
  • Exercise regularly. Exercise helps keep your bones strong, and even moderate regular exercise can make a real difference in your physical and mental health.
  • Don’t smoke.In addition to all the bad things you already know about smoking, did you know it can cause back problems? Nicotine is toxic to spinal disc cells, and the carbon monoxide in cigarettes puts spinal discs at risk for rupture.

Most importantly, make time for you. You may be a boss, a wife, a daughter, a mother, a sister, a friend, a mentor – but you’re also an individual. Women spend so much time taking care of everyone else that their health and wellness often take a back burner. Set time aside each day to get in a little exercise and do something you want to do, whether it’s read a book, take a bubble bath, practice yoga, or just enjoy a few moments of silence. Because every day should be women’s health & fitness day.

How will you celebrate National Women’s Health & Fitness Day? What do you do every day to celebrate wellness? We welcome your questions and feedback in the comments section below.

Act Now to Prevent Joint Pain Later

Prevent Joint PainAnyone putting their little toe in the waters of middle age has a glimmer of what joint pain feels like. It’s no fun. But there are things you can do to ease joint pain now and prevent future joint pain. Here are some joint-smart steps you can put into action:

Maintain a health weight. Carrying extra weight can cause significant joint pain over time, particularly in weight-bearing areas like the hips, knees, and ankles. Prevent problems now and down the line by maintaining a healthy weight. Talk with your doctor if you need help starting a weight-loss program.

Get regular exercise. Low-impact activities such as walking or hiking, swimming, and stationary cycling are great options for building bone-supporting muscles, keeping weight down, and improving joint mobility. Just 30 minutes a day can have a real impact on your long-term health and comfort. Exercise has been proved to ease arthritis pain, as well.

Keep your skeletal system strong. Help prevent osteoporosis (more common in women) by getting plenty of calcium, which you’ll find in dairy products and leafy green vegetables or in supplement form. Calcium builds bone density and makes bones less susceptible to arthritis. Consider reducing or eliminating caffeine, as it can weaken your bone structure.

Eat more fish. Fish is high in omega-3 fatty acids, which have been shown to reduce joint pain and stiffness in people suffering from arthritis. If you don’t love fish, take fish oil supplements instead.

Get plenty of vitamin C. Vitamin C may help speed the recovery of damaged muscles by repairing tissues, easing joint pain. These 10 fruits and veggies are rich in vitamin C: oranges, guava, red bell peppers, kiwi, grapefruit, vegetable juice cocktail, oranges, Brussels sprouts, strawberries, and cantaloupe.

Wear sensible shoes. OK. We know that one’s no fun. But joint pain is a high price to pay for fashion. Eschew the high heels and look instead for flexible shoes that provide support. You want the shoe to bend with your foot as you walk. These days, there are plenty of good-looking shoes out there that will be kind to your feet and joints.

Already experiencing joint pain? If you put our suggestions to the test and still feel the pain, make an appointment to see us at the Emory Orthopaedics & Spine Center.

Do you suffer from joint pain? If so, what treatments have worked best for you? We welcome your questions and feedback in the comments section below.