Fighting Falls: Changing Risk Factors
Let’s talk about falls. The World Health Organization defines
falls as “an event which results in a person coming to rest inadvertently on
the ground or floor or other lower level.”1 With that definition in
mind, did you know that 1 in 4 adults in the United States will sustain a fall
in a given year?2 In 2010, the United States spent approximately 111
billion US dollars addressing fall-related deaths, treatments, or
hospitalizations in emergency departments.3 While falls can occur at
any age, certain factors can increase your risk of falling. Some of you reading
this may have never experienced a life-altering fall. Some of you have. But I
am sure that everyone reading this knows an adult who has fallen.
falls as “an event which results in a person coming to rest inadvertently on
the ground or floor or other lower level.”1 With that definition in
mind, did you know that 1 in 4 adults in the United States will sustain a fall
in a given year?2 In 2010, the United States spent approximately 111
billion US dollars addressing fall-related deaths, treatments, or
hospitalizations in emergency departments.3 While falls can occur at
any age, certain factors can increase your risk of falling. Some of you reading
this may have never experienced a life-altering fall. Some of you have. But I
am sure that everyone reading this knows an adult who has fallen.
As I mentioned before, there are factors that will increase your
risk of falling. Some of those, like sex and age, cannot be changed. Other
factors, like the home environment and activity level, can be changed. So if
you are concerned about falling, or you are concerned of a loved one falling,
read on to learn 4 things that can be done today to reduce the risk of falling.
risk of falling. Some of those, like sex and age, cannot be changed. Other
factors, like the home environment and activity level, can be changed. So if
you are concerned about falling, or you are concerned of a loved one falling,
read on to learn 4 things that can be done today to reduce the risk of falling.
Change your Home Environment
The first and easiest thing you can do is “fall-proof” your home.
- Have clear pathways to prevent tripping over loose items or
electric cords on the ground. - Mark thresholds and steps with a contrasting color so you can see
where the floor level changes. - Get rid of rugs or secure them.
- Wear shoes in the house (instead of slippers/socks).
- Put non-slip mats in the shower/bathroom.
- Make use of night lights, especially if you make trips to the
bathroom at night and need to navigate a dark room or hallway. - If you can, install grab bars in the bathroom
Get Active
Enroll
in an exercise program that is right for you. Muscle weakness and poor posture
increase your fall risk. While changes to your muscles, bones, and joints are a
normal part of ageing, falling is NOT. Regular physical activity will
help combat these changes associated with ageing. If you do not know where to
start, start right here with Mashpee Fitness and Barnstable Fitness. We have plenty
of virtual classes that have been carefully catered by our excellent trainers.
Special mentions: Tai Chi with Ally, Chair Exercises with Erin, Burdenko
Balance with Eric, Chair Stretch with Craig, and Flexibility/Mobility with Jami.
Local senior centers also tend to offer balance and exercise classes.
in an exercise program that is right for you. Muscle weakness and poor posture
increase your fall risk. While changes to your muscles, bones, and joints are a
normal part of ageing, falling is NOT. Regular physical activity will
help combat these changes associated with ageing. If you do not know where to
start, start right here with Mashpee Fitness and Barnstable Fitness. We have plenty
of virtual classes that have been carefully catered by our excellent trainers.
Special mentions: Tai Chi with Ally, Chair Exercises with Erin, Burdenko
Balance with Eric, Chair Stretch with Craig, and Flexibility/Mobility with Jami.
Local senior centers also tend to offer balance and exercise classes.
- Tai Chi classes are excellent for posture, balance, and joint
mobility - Yoga or a stretching class can improve flexibility and balance
- Strength/weight training will increase bone density and combat
osteoporosis - Specific Balance classes and programs will lead you into balance
exercises coupled with falls-related education and falls prevention tips.
Review your Medications
Polypharmacy is when you take multiple medications, usually 4 or more, and this
can increase your risk of falling. TAKE YOUR MEDICATION AS PRESCRIBED but go
over your medications, including over-the-counter and supplements, with your
pharmacist or your primary care doctor if you are experiencing side-effects
related to dizziness/light headedness. Ask your healthcare provider if all your
medications are necessary and up-to-date.
can increase your risk of falling. TAKE YOUR MEDICATION AS PRESCRIBED but go
over your medications, including over-the-counter and supplements, with your
pharmacist or your primary care doctor if you are experiencing side-effects
related to dizziness/light headedness. Ask your healthcare provider if all your
medications are necessary and up-to-date.
Schedule an Eye Exam
Get your eyes checked regularly. The older we get, the more our bodies rely on
its visual input to make balance-related decisions. Our bodies rely on
information from our eyes for visual acuity, peripheral vision, depth perception,
determine incoming/moving objects, and even perceiving changes to surface
textures.
its visual input to make balance-related decisions. Our bodies rely on
information from our eyes for visual acuity, peripheral vision, depth perception,
determine incoming/moving objects, and even perceiving changes to surface
textures.
Blog post by Damaris Marques PT DPT.
About Damaris Marques PT DPT
Damaris
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!
(“Dee”) joined Cape Cod Rehab in August 2017 after receiving both her
Doctor of Physical Therapy and Bachelor of Science from Springfield College.
She is certified in Part I and Part II of the Burdenko Method and believes in a
patient-therapist partnership where both are working together to meet the
patient’s functional goals. Dee is bilingual (English and Brazilian Portuguese)
and lists crocheting as a hobby along with singing and a little dancing when no
one is looking!
References
3. Verma SK, Willetts
JL, Corns HL, Marucci-Wellman HR, Lombardi DA, Courtney TK. Falls and
Fall-Related Injuries among Community-Dwelling Adults in the United
States. PLoS One. 2016;11(3):e0150939. Published 2016 Mar 15.
doi:10.1371/journal.pone.0150939
JL, Corns HL, Marucci-Wellman HR, Lombardi DA, Courtney TK. Falls and
Fall-Related Injuries among Community-Dwelling Adults in the United
States. PLoS One. 2016;11(3):e0150939. Published 2016 Mar 15.
doi:10.1371/journal.pone.0150939
Rules of the Road and Safety Tips for Runners & Walkers
Ahh springtime during a nationwide
quarantine! The beach parking lots may
be closed but the roads are always open and it’s great to see so many new
people running, walking and biking.
quarantine! The beach parking lots may
be closed but the roads are always open and it’s great to see so many new
people running, walking and biking.
Maybe you’ve been cooped up on the couch
watching Netflix all day or sitting at a desk working from home for 8 hours
straight, it’s important to get out of the house for some fresh air, Vitamin D
and get the blood flowing as long as you are not sick or at-risk of spreading
the virus.
watching Netflix all day or sitting at a desk working from home for 8 hours
straight, it’s important to get out of the house for some fresh air, Vitamin D
and get the blood flowing as long as you are not sick or at-risk of spreading
the virus.
Your safety is also important and so is following
the unwritten rules of the road:
the unwritten rules of the road:
Travel on the correct side of the road.
Run and walk against traffic. Bike with traffic. It’s crazy how many people either don’t know
or don’t follow this rule. Not only is
it much safer, in some states it’s even a law.
And with social distancing being such a hot topic right now if everyone is
on the wrong sides of the road, it’s more difficult to avoid close contact when
passing fellow runners and walkers. It’s
always best to run or walk on the sidewalk but on roads without them, travel on
the side of the road so you can see the cars coming towards you. Don’t assume drivers can see you. Stay alert and be ready to jump out of the
way from distracted drivers.
or don’t follow this rule. Not only is
it much safer, in some states it’s even a law.
And with social distancing being such a hot topic right now if everyone is
on the wrong sides of the road, it’s more difficult to avoid close contact when
passing fellow runners and walkers. It’s
always best to run or walk on the sidewalk but on roads without them, travel on
the side of the road so you can see the cars coming towards you. Don’t assume drivers can see you. Stay alert and be ready to jump out of the
way from distracted drivers.
Keep your dogs on a leash.
I am 100% a dog lover but please keep
them on a leash. It doesn’t matter how
well behaved you believe your pet is, a charging dog and one misstep can lead
to an injury and a few weeks of recovery.
Many leashed dogs are triggered by off-leash dogs so even if you’re dog
is friendly, another dog could react. On
a similar note, for goodness sake pick up your dog’s poop!
them on a leash. It doesn’t matter how
well behaved you believe your pet is, a charging dog and one misstep can lead
to an injury and a few weeks of recovery.
Many leashed dogs are triggered by off-leash dogs so even if you’re dog
is friendly, another dog could react. On
a similar note, for goodness sake pick up your dog’s poop!
Wear a mask to cover your nose and mouth…
even outside.
The CDC is recommending everyone wear “cloth
face coverings in public settings where other social discancing measures are
difficult to maintain to reduce the spread of the virus from spreading between
people interacting in close proximity.”
If you’re running on crowded sidewalks or trails, it may be difficult to
follow the 6-foot rule. Play it safe and
cover your nose and mouth with a mask, BUFF or other breathable face covering
especially when approaching/passing others because COVID-19 can be transmitted
outside through the air if someone coughs or sneezes.
face coverings in public settings where other social discancing measures are
difficult to maintain to reduce the spread of the virus from spreading between
people interacting in close proximity.”
If you’re running on crowded sidewalks or trails, it may be difficult to
follow the 6-foot rule. Play it safe and
cover your nose and mouth with a mask, BUFF or other breathable face covering
especially when approaching/passing others because COVID-19 can be transmitted
outside through the air if someone coughs or sneezes.
Get comfortable running alone.
Now more than ever it’s important to run
solo and ditch the running group and training partners. Need that motivation to get out on the door? Check in with your run buddies daily. Create Facebook accountability groups. Follow your friends on Strava. Some run clubs are even doing virtual runs. And you’re worried about running alone for
safety reasons, there are different apps and GPS watches that send tracking so
others can keep track of your whereabouts.
My family uses the Road iD app which sends “ecrumbs” so we can follow
along. The app even sends an alert if
you are stationary for more than 5 minutes.
I also bring along mace (I only recommend it if it’s legal in your state
and if you’re familiar with using it) and my scary 80-pound pup to keep me feeling
safe.
solo and ditch the running group and training partners. Need that motivation to get out on the door? Check in with your run buddies daily. Create Facebook accountability groups. Follow your friends on Strava. Some run clubs are even doing virtual runs. And you’re worried about running alone for
safety reasons, there are different apps and GPS watches that send tracking so
others can keep track of your whereabouts.
My family uses the Road iD app which sends “ecrumbs” so we can follow
along. The app even sends an alert if
you are stationary for more than 5 minutes.
I also bring along mace (I only recommend it if it’s legal in your state
and if you’re familiar with using it) and my scary 80-pound pup to keep me feeling
safe.
If you’re out at night, see and be seen.
Did you know that according to the
National Safety Council the chances of being struck and killed as a pedestrian
increase 1100% after dark? Some runners are practicing social distancing by waiting
until dark to run outside in hopes that they will encounter less people on the
roads, just make sure you invest in a good headlamp and some reflective gear.
National Safety Council the chances of being struck and killed as a pedestrian
increase 1100% after dark? Some runners are practicing social distancing by waiting
until dark to run outside in hopes that they will encounter less people on the
roads, just make sure you invest in a good headlamp and some reflective gear.
If you’re driving, yield to pedestrians
at the crosswalk.
Not only is it a Massachusetts state
law, it’s rude! Just a personal daily run
frustration that I had to mention.
law, it’s rude! Just a personal daily run
frustration that I had to mention.
Acknowledge your fellow runners and
walkers.
If you run past me, a friendly nod is
nice. A smile or wave is even better. You may be suffering
but we suffer together. The running community is special and we’re all out
there for different reasons with different goals but even alone we are all in this together and I believe it is absolutely necessary to at least acknowledge those
that are out there pounding the pavement with you.
nice. A smile or wave is even better. You may be suffering
but we suffer together. The running community is special and we’re all out
there for different reasons with different goals but even alone we are all in this together and I believe it is absolutely necessary to at least acknowledge those
that are out there pounding the pavement with you.
Good luck out there! Stay safe & happy running!
Blog post
by Jen Skiba.
by Jen Skiba.
Outdoor Fall Activity Safety Tips
Fall is officially here! Although the weather
is changing, we still have plenty of time for outdoor activities to supplement
our exercise routines. Whether you are walking or biking and enjoying the
scenery it is important to keep safety in mind.
is changing, we still have plenty of time for outdoor activities to supplement
our exercise routines. Whether you are walking or biking and enjoying the
scenery it is important to keep safety in mind.
Here are some tips to keep you safe during
your fall activities:
your fall activities:
If you are walking on roads or paths with
traffic be sure to walk facing the traffic. If you are biking be sure to bike
with traffic.
traffic be sure to walk facing the traffic. If you are biking be sure to bike
with traffic.
Looking both ways never goes out of style!
Always check both directions before crossing any streets or paths.
Always check both directions before crossing any streets or paths.
Walk on roads single file, unless you are
walking on a wide pedestrian/bike path or a sidewalk separated from the street.
walking on a wide pedestrian/bike path or a sidewalk separated from the street.
If you are walking on a street or path with
bikers and runners be aware of them passing. Bikers and runners should announce
or use their bell if they are passing on the left/right.
bikers and runners be aware of them passing. Bikers and runners should announce
or use their bell if they are passing on the left/right.
Whether you are walking, biking, running it is
important to be visible. If it is daytime wear bright clothing. For nighttime
wear reflective gear and light colors.
important to be visible. If it is daytime wear bright clothing. For nighttime
wear reflective gear and light colors.
One last tip to keep in mind is being aware of
street safety. Choose routes that are used frequently by other walkers,
runners, bikers. Avoid the path or area if you see something suspicious. Always
be alert while you are out.
street safety. Choose routes that are used frequently by other walkers,
runners, bikers. Avoid the path or area if you see something suspicious. Always
be alert while you are out.
Blog post by Timarie Villa.
Sun Safety
Now that the
weather has warmed and the sun is shining people tend to spend more time
outside. But before you bask in the glory of the sun, here are some things to
think about to keep your skin safe.
weather has warmed and the sun is shining people tend to spend more time
outside. But before you bask in the glory of the sun, here are some things to
think about to keep your skin safe.
Did you know?
On average it
takes just 15 minutes of unprotected time in the sun to cause a sunburn.
takes just 15 minutes of unprotected time in the sun to cause a sunburn.
Facts about
skin cancer:
skin cancer:
- Melanoma, the
deadliest form of skin cancer, is the most common cancer for 25 to 29 year olds
and the second most common cancer for 15 to 29 year olds. - Melanoma is
increasing faster in females 15 to 29 years old than males in the same age
group. In females 15 to 29 years old, the torso/trunk is the most common
location for developing melanoma, which may be the result of high-risk tanning
behaviors. - Exposure to
tanning beds increases the risk of melanoma, especially in women aged 45 years
or younger.
What to look
for in a sunscreen:
for in a sunscreen:
- SPF 30 or
higher - Broad
spectrum protection (UVA/UVB) - Water
resistant
Sunscreens
containing all the above have been shown to reduce the risk of skin cancer,
sunburn, premature skin aging, precancerous skin growths, and dark spots1. Once you have
found your sunscreen, make sure you are applying it correctly. Always reapply
sunscreen every 2 hours when you are outside, even on cloudy days!
Is my
sunscreen from last year still good?
sunscreen from last year still good?
The FDA
requires that sunscreen last for 3 years. Some sunscreens have a printed
expiration date on the bottle. If your bottle does not have an expiration date,
and you are not sure if it was from last year or longer, check for visible
signs1. If a sunscreen has a change in color or consistency are
signs that it’s time to buy a new one.
requires that sunscreen last for 3 years. Some sunscreens have a printed
expiration date on the bottle. If your bottle does not have an expiration date,
and you are not sure if it was from last year or longer, check for visible
signs1. If a sunscreen has a change in color or consistency are
signs that it’s time to buy a new one.
While
sunscreen is the most commonly used skin protectant, some clothing brands offer
special clothes with higher SPF protection. Hats can keep the sun off of your
face, wide brimmed hats are suggested better for use over baseball caps as they
cover the back of the neck and the ears as well as the face.
sunscreen is the most commonly used skin protectant, some clothing brands offer
special clothes with higher SPF protection. Hats can keep the sun off of your
face, wide brimmed hats are suggested better for use over baseball caps as they
cover the back of the neck and the ears as well as the face.
But what
about my summer glow?
about my summer glow?
Any change in
the skin color caused by exposure to the sun or tanning beds is considered skin
damage. Although that tan may fade in the winter, the damage underneath is
still there. A skin
healthy alternative is self tanner or a sunless tanning salon.
the skin color caused by exposure to the sun or tanning beds is considered skin
damage. Although that tan may fade in the winter, the damage underneath is
still there. A skin
healthy alternative is self tanner or a sunless tanning salon.
For tips on
how to apply self tanner like a pro:
how to apply self tanner like a pro:
Sources:
American
Acamdemy of Dermotalogy https://www.aad.org/public/skin-hair-nails/skin-care/sunscreen
Acamdemy of Dermotalogy https://www.aad.org/public/skin-hair-nails/skin-care/sunscreen
Blog post by Erin Womboldt.
Heart Health Month
Did you know that February is Heart Health Month?
Cardio
Recommendations
20
minutes of walking a day can lower the risk of a heart attack and stroke
minutes of walking a day can lower the risk of a heart attack and stroke
- Tips:
Park farther away - Choose the stairs over the escalator
150
minutes of exercise per week
minutes of exercise per week
- Trouble
keeping track? Just try to move more! Get up from your desk/couch and
just walk around the room every once in a while
Heart
Healthy Nutrition
Cholesterol:
Adding more fiber to the diet can help naturally lower your body’s cholesterol
levels
Adding more fiber to the diet can help naturally lower your body’s cholesterol
levels
Squash
is a great winter vegetable that is high in fiber
is a great winter vegetable that is high in fiber
“Eat
the rainbow”: When choosing fruits and vegetables try and get multiple colors.
Different colored vegetables contain different nutrients, the more variety the
better!
the rainbow”: When choosing fruits and vegetables try and get multiple colors.
Different colored vegetables contain different nutrients, the more variety the
better!
Heart
Health and Wellness
Sleep:
Recommended that you get 7-9 hours of sleep
Recommended that you get 7-9 hours of sleep
- Tips
for a better night time routine: Set an alarm to go to bed, lowered the
brightness on your phone/tablet, turn your phone on “Do not Disturb” so
notifications don’t wake you - Stress:
Lowering your stress helps lower blood pressure, boost your motivation, and
help you sleep - Things
to try: Positive self-talk, meditation. Count to 10 before reacting. Take a
break by reading a book, drawing/coloring, exercise, or listening to music.
Talk
to your doctor!
to your doctor!
- About
old concerns, new concerns, or more tips on how to keep you and your heart
healthy!
Source: American Heart Association
Blog
post by Erin Womboldt.
post by Erin Womboldt.
Marathon Training Tip #14: Prepare for Winter Running
The days are getting shorter and the
mornings are getting cooler, darker and damper.
You’ve been training hard all summer and now is not the time to lose motivation
and get stuck in a slump. Even though fall
brings change, it doesn’t mean that your running has to suffer.
mornings are getting cooler, darker and damper.
You’ve been training hard all summer and now is not the time to lose motivation
and get stuck in a slump. Even though fall
brings change, it doesn’t mean that your running has to suffer.
Here are some tips to help you transition
into fall and prepare for winter running…
into fall and prepare for winter running…
CLOTHING/GEAR
Invest
in a good jacket.
in a good jacket.
Look for a lightweight breathable jacket
that is windproof and offers some protection against the rain. This type of jacket will pull moisture away from
your skin to keep you dry.
that is windproof and offers some protection against the rain. This type of jacket will pull moisture away from
your skin to keep you dry.
Dress
in layers.
in layers.
A good rule of thumb is to dress as if
it were 15-20 degrees warmer. It’s
important that you don’t overheat because that can lead to excess sweating and
chills. Layer up so once you warm up you
can start discarding layers. Gloves and
mittens are great accessories as a high percentage of heat escapes through your
hands and feet and can easily be tucked away in a pocket or in your pants.
it were 15-20 degrees warmer. It’s
important that you don’t overheat because that can lead to excess sweating and
chills. Layer up so once you warm up you
can start discarding layers. Gloves and
mittens are great accessories as a high percentage of heat escapes through your
hands and feet and can easily be tucked away in a pocket or in your pants.
Avoid
cotton.
cotton.
Repeat after me… Cotton is evil. No, seriously. There is nothing good about running in
cotton. Find a good moisture wicking
base layer as cotton will only trap sweat and keep it close to your skin making
you cold and miserable.
cotton. Find a good moisture wicking
base layer as cotton will only trap sweat and keep it close to your skin making
you cold and miserable.
Buy
Yaktrax.
Yaktrax.
If you plan to keep running through the
winter, Yaktrax (or a similar brand/product) is a must. Great for running in the snow or icy
conditions, you can put them on right over your normal running shoes and head
out the door with confidence.
winter, Yaktrax (or a similar brand/product) is a must. Great for running in the snow or icy
conditions, you can put them on right over your normal running shoes and head
out the door with confidence.
SAFETY
See
and be seen.
and be seen.
As we keep losing precious daylight
hours, you may find yourself running in the dark. Make sure you have a headlamp or knuckle
lights along with plenty of reflective gear to stay safe.
hours, you may find yourself running in the dark. Make sure you have a headlamp or knuckle
lights along with plenty of reflective gear to stay safe.
Run
on the left side of the road.
on the left side of the road.
It may sound like common sense to most
runners but some still just don’t get it.
Run against traffic to see cars coming at you. If a driver doesn’t see you, at least you see
them and can jump out of the way if necessary.
runners but some still just don’t get it.
Run against traffic to see cars coming at you. If a driver doesn’t see you, at least you see
them and can jump out of the way if necessary.
Leave
your headphones at home.
your headphones at home.
Stay alert and be aware of your
surroundings. Music is often a major
distractions and some of you can’t run without it but in many situations (dark,
icy, etc.) it’s much safer to save them for the treadmill.
surroundings. Music is often a major
distractions and some of you can’t run without it but in many situations (dark,
icy, etc.) it’s much safer to save them for the treadmill.
Run
with an ID/ RoadID.
with an ID/ RoadID.
In a very unfortunate event that
something may happen to you while out on a run, make sure you have an ID or
some way to be identified. I personally
like the company RoadID—they make “Personal Identification Gear”—and I’ve made
sure every runner in my family owns one.
something may happen to you while out on a run, make sure you have an ID or
some way to be identified. I personally
like the company RoadID—they make “Personal Identification Gear”—and I’ve made
sure every runner in my family owns one.
PROTECT
YO’SELF
Adjust
your workout.
your workout.
Your training plan may say one thing but
Mother Nature is saying another thing.
It’s ok to take an extra day off or adjust your workout in horrible
conditions. Trust me when I say it’s not
always worth it. Find yourself taking a
lot of days off? Try running on a
treadmill or even pool running!
Mother Nature is saying another thing.
It’s ok to take an extra day off or adjust your workout in horrible
conditions. Trust me when I say it’s not
always worth it. Find yourself taking a
lot of days off? Try running on a
treadmill or even pool running!
Hydrate
like it’s the summer.
like it’s the summer.
Replenishing fluids is just as important
in the winter as it is in the summer.
It’s easy to forget the need to hydrate in cooler and even freezing
temperatures but your body is losing a lot of moisture trying to keep you warm.
in the winter as it is in the summer.
It’s easy to forget the need to hydrate in cooler and even freezing
temperatures but your body is losing a lot of moisture trying to keep you warm.
Don’t
skip sun protection.
skip sun protection.
The UV rays reflect off the water and
snow and can cause sun damage to your skin and eyes even in the colder months.
Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.
snow and can cause sun damage to your skin and eyes even in the colder months.
Always wear sunscreen, lip balm with SPF and a good pair of sunglasses.
Eliminate
chaffing.
chaffing.
Cooler weather means increased layers. This also can mean increased sweating and
increased chaffing. Find a product you
love and trust like Body Glide or 2Toms to use in those problem areas so there
are no surprises when you hop in the shower after that long run. Don’t act like you don’t know what I’m
talking about…
increased chaffing. Find a product you
love and trust like Body Glide or 2Toms to use in those problem areas so there
are no surprises when you hop in the shower after that long run. Don’t act like you don’t know what I’m
talking about…
Shield
yourself against the wind.
yourself against the wind.
Wind can make cold days feel even
colder. Heat escapes more rapidly and it
becomes harder to generate heat. Check
out the video below for some bonus tips for running in the wind…
colder. Heat escapes more rapidly and it
becomes harder to generate heat. Check
out the video below for some bonus tips for running in the wind…
MOTIVATION
Join
a club or a group.
a club or a group.
Running buddies are great for
accountability and support. Visit your
local specialty running store and ask if they hold weekly group runs. You can also search the RRCA website to “Find
a Running Club” in your area.
accountability and support. Visit your
local specialty running store and ask if they hold weekly group runs. You can also search the RRCA website to “Find
a Running Club” in your area.
Sign
up for some fun races.
up for some fun races.
During your marathon or half marathon
training, it’s good to throw in some shorter races to test your fitness. After your goal race, get a few more fun
races on the schedule to keep you going.
I love a good themed holiday race like a Turkey Trot or Jingle Jog.
training, it’s good to throw in some shorter races to test your fitness. After your goal race, get a few more fun
races on the schedule to keep you going.
I love a good themed holiday race like a Turkey Trot or Jingle Jog.
Remind
yourself that it could be worse.
yourself that it could be worse.
We all know what’s coming. Take advantage of the good days. Don’t make excuses now—get out the door and
get after it.
get after it.
Good luck out there! Stay safe & happy running!
Blog post by Jen Skiba.
About
Coach Jen Skiba
Jen began her running career as a
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
middle-distance runner for Falmouth High School and has been involved with the
sport for over 12 years as a runner, official, race management, and coach. A Mashpee Fitness trainer and Certified
Running Coach through the Road Runners Club of America (RRCA), Jen enjoys
working with runners in the gym and on the roads. “Whether you are a beginner
looking to get started running or at the intermediate level hoping to improve
your times or tackle new distances, I can help you reach your goals!”
6 Spring Safety Tips for Exercising Outside
It’s
finally Spring! Warmer weather is finally here! Get ready for some fun in the
sun with these outdoor safety tips.
finally Spring! Warmer weather is finally here! Get ready for some fun in the
sun with these outdoor safety tips.
Run/walk against traffic and bike with traffic.
When
possible, try to run on the sidewalk and away from any traffic. If you do
decide to hit the road, run/walk against the traffic and ride your bike with
the traffic. Wear light clothing so motorists can easily see you.
possible, try to run on the sidewalk and away from any traffic. If you do
decide to hit the road, run/walk against the traffic and ride your bike with
the traffic. Wear light clothing so motorists can easily see you.
Bring a phone or tell a friend/family member where you
are going.
If you are
going out for a hike or even a short run, it’s important that someone know
where you are going for safety. Bringing a phone can come in handy in case you
get lost or need help. It’s even more fun to exercise with a buddy!
going out for a hike or even a short run, it’s important that someone know
where you are going for safety. Bringing a phone can come in handy in case you
get lost or need help. It’s even more fun to exercise with a buddy!
Pick a popular area.
If you
are going to exercise on your own, pick an area where there are others around.
Avoid secluded areas. Stick to the trail and bring a map with you if venturing
off somewhere you are not familiar with.
are going to exercise on your own, pick an area where there are others around.
Avoid secluded areas. Stick to the trail and bring a map with you if venturing
off somewhere you are not familiar with.
Be aware of the weather.
Be
prepared for anything! Make sure to wear sunblock and stay well hydrated. Also,
make sure to wear appropriate clothing for your activity. Check the weather
before venturing out so you know what to expect.
prepared for anything! Make sure to wear sunblock and stay well hydrated. Also,
make sure to wear appropriate clothing for your activity. Check the weather
before venturing out so you know what to expect.
Change your routine.
Although
consistency is nice, it is important to exercise at different times of the day
and on different days. This will help minimize someone noticing your routine.
Safety first!
consistency is nice, it is important to exercise at different times of the day
and on different days. This will help minimize someone noticing your routine.
Safety first!
Protect yourself.
Be aware
of your surroundings. Don’t wear headphones in both ears or listen to
headphones at a lower volume. Take notice of any specific landmarks and people
around you.
of your surroundings. Don’t wear headphones in both ears or listen to
headphones at a lower volume. Take notice of any specific landmarks and people
around you.
Blog post by
Nikki Courtney.
Nikki Courtney.
Running with Music: the Good and the Bad
Running is a great cardio workout and a
way for many to clear their minds. Whether you’re training for a race or just
feel like going for a run, there are many benefits to this aerobic activity. I
was speaking to some of the members at the Barnstable Fitness Center in Hyannis, MA who are avid runners
about their training methods when the topic of music came up. It is very common
for people to listen to music while running, but is it really that beneficial?
way for many to clear their minds. Whether you’re training for a race or just
feel like going for a run, there are many benefits to this aerobic activity. I
was speaking to some of the members at the Barnstable Fitness Center in Hyannis, MA who are avid runners
about their training methods when the topic of music came up. It is very common
for people to listen to music while running, but is it really that beneficial?
There are two categories for runners in
regards to why they run. An associator is considered a person who prefers to
focus inwardly during a run: thinking about their day, how they are breathing,
listening to their foot strokes, etc. A dissociator is someone who will spend
their runs looking forward to forget what they’re putting themselves through (Bean,
2010; Kurton & Blair, 2013). Dissociative runners are more likely to listen
to music to help them “forget” they are running; this isn’t always a good
thing. Here are the pros and cons for running with music:
regards to why they run. An associator is considered a person who prefers to
focus inwardly during a run: thinking about their day, how they are breathing,
listening to their foot strokes, etc. A dissociator is someone who will spend
their runs looking forward to forget what they’re putting themselves through (Bean,
2010; Kurton & Blair, 2013). Dissociative runners are more likely to listen
to music to help them “forget” they are running; this isn’t always a good
thing. Here are the pros and cons for running with music:
Pros
There are 5 conditions that runners
should consider with music: the tempo, the genre of music, the lyrics in the
song, any memories and emotions the song could trigger, and the order of the
music in your playlist (Kurton & Blair, 2013). A high tempo, fast pace song
can help you keep pace. This type of music also can elevate positive aspects of
your mood such as excitement and happiness, reducing negative aspects such as
tension, fatigue, and even confusion (Bean, 2010).
should consider with music: the tempo, the genre of music, the lyrics in the
song, any memories and emotions the song could trigger, and the order of the
music in your playlist (Kurton & Blair, 2013). A high tempo, fast pace song
can help you keep pace. This type of music also can elevate positive aspects of
your mood such as excitement and happiness, reducing negative aspects such as
tension, fatigue, and even confusion (Bean, 2010).
Joe Carroll PT DPT SCS, owner of Cape Cod Rehab and
an avid runner, says he trains with music but doesn’t race with it. “Sometimes
when I have my headphones on I’m not actually even listening to my music. It’s
just playing,” says Carroll. In this respect, Carroll is using music as
a distraction, selecting playlists with different types of music for different
types of running (i.e. hill workouts, long runs, treadmill runs, etc.).
“External stimulus such as music can actually block some of the internal
stimuli trying to reach the brain- such as fatigue related messages from
muscles (Bean, 2010).”
an avid runner, says he trains with music but doesn’t race with it. “Sometimes
when I have my headphones on I’m not actually even listening to my music. It’s
just playing,” says Carroll. In this respect, Carroll is using music as
a distraction, selecting playlists with different types of music for different
types of running (i.e. hill workouts, long runs, treadmill runs, etc.).
“External stimulus such as music can actually block some of the internal
stimuli trying to reach the brain- such as fatigue related messages from
muscles (Bean, 2010).”
Cons
While music
is a necessity to get through the long, boring miles on the treadmill for RRCA
Certified Run Coach Jen Skiba, she is a strong believer in leaving the
headphones at home when running outside. “I look at it from a safety
standpoint. It is so easy to get lost in your music and become totally
oblivious at what’s going on around you.” While music can distract you,
this can be very hazardous while running outside. Being aware of your
surroundings is important. Look out for potential hazards such as cars, the
weather, and even others around you.
is a necessity to get through the long, boring miles on the treadmill for RRCA
Certified Run Coach Jen Skiba, she is a strong believer in leaving the
headphones at home when running outside. “I look at it from a safety
standpoint. It is so easy to get lost in your music and become totally
oblivious at what’s going on around you.” While music can distract you,
this can be very hazardous while running outside. Being aware of your
surroundings is important. Look out for potential hazards such as cars, the
weather, and even others around you.
While safety is extremely important,
training with music can be detrimental from a training standpoint as well. Two
key factors in determining effort exerted are breathing and foot strike- both
you cannot hear while listening to music (Bean, 2010). Also, if you train only
listening to music, what if your iPod dies? How do you keep pace without it?
Many road races actually ban runners from having head phones in, even causing
disqualifications and ineligibility for elite runners in championship races if
they run with music.
training with music can be detrimental from a training standpoint as well. Two
key factors in determining effort exerted are breathing and foot strike- both
you cannot hear while listening to music (Bean, 2010). Also, if you train only
listening to music, what if your iPod dies? How do you keep pace without it?
Many road races actually ban runners from having head phones in, even causing
disqualifications and ineligibility for elite runners in championship races if
they run with music.
As you can see, there are many pros and
cons to listening to music while running. If you do, try listening with only
one headphone in at a lower volume. Also, try not to run with music every time
you run. You might find that you enjoy your run without it.
cons to listening to music while running. If you do, try listening with only
one headphone in at a lower volume. Also, try not to run with music every time
you run. You might find that you enjoy your run without it.
Blog post by Nikki Courtney.
References
Bean, A. (2010, December 1). Running With Music. Retrieved December 29,
2015, from https://www.runnersworld.com/workout-music/running-debate-running-with-music
2015, from https://www.runnersworld.com/workout-music/running-debate-running-with-music
Kurton, M., & Blair, S. (2013, March 13). Running with music: The
case for and against. Retrieved December 29, 2015, from https://www.theguardian.com/lifeandstyle/the-running-blog/2013/mar/13/running-with-music-for-against
case for and against. Retrieved December 29, 2015, from https://www.theguardian.com/lifeandstyle/the-running-blog/2013/mar/13/running-with-music-for-against
#WalkingDay
Did you know that April 1st is National Walking
Day? The American Heart Association
encourages everyone to “Get Up & Move” today. There are so many reasons to walk. Why do you walk?
Day? The American Heart Association
encourages everyone to “Get Up & Move” today. There are so many reasons to walk. Why do you walk?
Benefits of Walking (provided by the American Heart Association)
- Walking can reduce the risk of coronary heart disease
- Improve cholesterol
- Improve blood pressure and blood sugar levels
- Improve blood lipid profile
- Promote weight loss, maintain body weight and lower risk of obesity
- Enhance mental well being
- Increase energy
Tips for Better Walking
- Push off your toes and hip. This will provide for proper kinetic propulsion and alignment.
- Use long strides to involve more muscles and provide for tissue lengthening.
- Keep legs close together. This keeps the legs under the hips for improved balance and stability.
- Move your shoulders as you stride for proper gait and body rotation.
- Focus on your surroundings and avoid looking at the ground when walking to keep you in proper posture alignment.
Blog post by Alan Harrison.
Yoga: Where to Begin
I love introducing yoga to
beginners but I also know that starting any sort of new fitness routine can be
intimidating if you don’t know what to expect!
beginners but I also know that starting any sort of new fitness routine can be
intimidating if you don’t know what to expect!
Here are a few tips for
making it to and through your first yoga class.
making it to and through your first yoga class.
Find the Right Class
There are many different
types of yoga, so before you head out to a class do a little research and make
sure you find the class that’s going to be best for you.
types of yoga, so before you head out to a class do a little research and make
sure you find the class that’s going to be best for you.
While most classes can be
modified to be suitable for any level, if you’re totally new to yoga you’ll
likely feel most comfortable in a beginner or foundations class where the pace
will be a little slower and the teacher will break down each pose step by step.
modified to be suitable for any level, if you’re totally new to yoga you’ll
likely feel most comfortable in a beginner or foundations class where the pace
will be a little slower and the teacher will break down each pose step by step.
What to Wear
You want to be able to use
your full range of motion in yoga, so be sure to wear something that allows you
to move freely but isn’t so loose that it’s getting in your way during your
practice. Yoga is traditionally done
barefoot, so be prepared to leave your socks and sneakers at the door!
your full range of motion in yoga, so be sure to wear something that allows you
to move freely but isn’t so loose that it’s getting in your way during your
practice. Yoga is traditionally done
barefoot, so be prepared to leave your socks and sneakers at the door!
What to Bring
Many yoga studios and gyms
have yoga props such as mats, blocks and straps that you can use, but if you’re
going to be practicing regularly I’d suggest looking into getting your own
mat. Mats vary in their cushioning and
“stickiness” (non-slip feature), so it’s helpful to find one that works best
for you.
have yoga props such as mats, blocks and straps that you can use, but if you’re
going to be practicing regularly I’d suggest looking into getting your own
mat. Mats vary in their cushioning and
“stickiness” (non-slip feature), so it’s helpful to find one that works best
for you.
You may also want to bring
a towel (especially for hot yoga!) and a water bottle to stay hydrated during
your practice.
a towel (especially for hot yoga!) and a water bottle to stay hydrated during
your practice.
Talk to the Teacher
When you arrive at class,
be sure to let the teacher know this is your first time or that you’re new to
yoga – it’s helpful to know when there are new students to make sure the class
is paced correctly and the poses are appropriate.
be sure to let the teacher know this is your first time or that you’re new to
yoga – it’s helpful to know when there are new students to make sure the class
is paced correctly and the poses are appropriate.
Also be sure to let the
teacher know about any injuries you may be working with so they can suggest
modifications or alternatives to poses that may not be right for you to
practice.
teacher know about any injuries you may be working with so they can suggest
modifications or alternatives to poses that may not be right for you to
practice.
Make it your own
Instructors will often
offer modifications or different versions of poses as they are teaching – make
sure to find and practice the version of the pose that is appropriate for your
body and your experience level – remember, it’s more important to make sure the
alignment of the pose is correct rather than trying to do the deepest
expression of the pose!
offer modifications or different versions of poses as they are teaching – make
sure to find and practice the version of the pose that is appropriate for your
body and your experience level – remember, it’s more important to make sure the
alignment of the pose is correct rather than trying to do the deepest
expression of the pose!
Incorporating yoga into
your fitness routine offers many benefits as long as you listen to your body
and make your practice right for you!
your fitness routine offers many benefits as long as you listen to your body
and make your practice right for you!
I’ll be teaching at
Mashpee Fitness at 8:30am on Thursday mornings – hope to see you there!
Mashpee Fitness at 8:30am on Thursday mornings – hope to see you there!
Blog post by Danielle Nardi.
Reasons to Hire a Personal Trainer in 2015
Happy 2015!
- Consistency and Motivation
Having trouble just getting to the gym? Hire a personal
trainer. Having scheduled appointments
will help you get there regularly and you will have someone to keep you
motivated to finish your workouts.
trainer. Having scheduled appointments
will help you get there regularly and you will have someone to keep you
motivated to finish your workouts.
- Safety
Unsure how to use the equipment at the gym or how to perform
exercises without hurting yourself? A
personal trainer will show you how to exercise safely and instruct on proper
use of equipment.
exercises without hurting yourself? A
personal trainer will show you how to exercise safely and instruct on proper
use of equipment.
- Individualized Workouts
What works for one person may not work for another. A personal
trainer will develop an effective program for you based on the results of your
fitness assessment and your personal goals.
trainer will develop an effective program for you based on the results of your
fitness assessment and your personal goals.
- Effective Workouts
A personal trainer can help maximize your time by
providing workouts designed to meet your goals efficiently in the time you
have available.
providing workouts designed to meet your goals efficiently in the time you
have available.
- Injury Rehabilitation
Are injuries and/or accidents preventing you from participating
in your favorite activities? An
experienced personal trainer can make the road to recovery easier by
recommending exercises that emphasize overall muscular balance to prevent
future injuries.
in your favorite activities? An
experienced personal trainer can make the road to recovery easier by
recommending exercises that emphasize overall muscular balance to prevent
future injuries.
- Sports Specific Training
Many amateur and professional athletes work with personal trainers
during the off season to prepare for inseason competition. Your trainer can personalize your
program to the sport of your choice. Time to think about improving that
golf game, tennis, soccer, running a marathon.
during the off season to prepare for inseason competition. Your trainer can personalize your
program to the sport of your choice. Time to think about improving that
golf game, tennis, soccer, running a marathon.
- Focus on your unique health concerns
People with health challenges such as diabetes, asthma, osteoporosis,
heart disease, and arthritis can benefit greatly from regular physical
activity, however exercising with these conditions can be a safety challenge.
Have your trainer design a program that addresses your special needs.
heart disease, and arthritis can benefit greatly from regular physical
activity, however exercising with these conditions can be a safety challenge.
Have your trainer design a program that addresses your special needs.
- Education
Your trainer is there to teach you the hows and whys of exercise
and help you find out what will work best for you!!
and help you find out what will work best for you!!
Not seeing
results from that same old workout? It’s
time for an update!
results from that same old workout? It’s
time for an update!
Blog post by Colleen Britton.
Fighting Falls
Falls are a huge public health problem. 1 out of 3 older adults (age 65 or older) fall
every year. Over 95% of hip fractures
are caused by falls. The good news is most
falls can be prevented. Follow these
guidelines.
every year. Over 95% of hip fractures
are caused by falls. The good news is most
falls can be prevented. Follow these
guidelines.
Exercise:
- Activities such as walking, water workouts and
yoga can improve strength, balance, coordination and flexibility. - Wear
proper footwear: properly fitted shoes with non skid soles. - Know your
surroundings: Wet leaves, black ice and
uneven surfaces such as cobblestone walkways can be a fall hazard. (BE AWARE!)
What can you do at home to prevent falls?
- Remove
electrical cords and phone cords from walk ways. - Secure
loose rugs with double sided tape. - Install
non slip mats in the shower. - Turn on
lights before going up or down stairways. - Install a
grab bar at the bathtub entrance. - Do not go
up or down stairs in stocking feet.
BASIC EXERCISES: For improved balance
and posture the following exercises can be done using a folding chair. Stand
behind the chair holding on with both hands. Start with a goal of performing 10 repetitions. Stop the exercise and see a physician if you feel any pain or discomfort.
and posture the following exercises can be done using a folding chair. Stand
behind the chair holding on with both hands. Start with a goal of performing 10 repetitions. Stop the exercise and see a physician if you feel any pain or discomfort.
Squats
Stand with legs shoulder width apart. Bend knees as if you are sitting in a chair until knees line up with toes and return to start position.
Knee Raises
Stand up straight and alternately bring one knee up to a 90 degree angle. Return to start position and repeat
with opposite leg.
with opposite leg.
Heel Raises
Stand flat footed and raise up on toes. Return to start position.
Hip
Abduction
Begin standing on both legs and slowly raise one leg out to side.
Leg Swings
Stand on one leg. Swing other leg forward and backward. Repeat with other leg.
In addition light weight training using
dumbbells can help improve overall body strength which can help you maintain a
correct posture. Overhead press, chest fly, bicep curls, triceps extensions are
some of the effective exercises.
dumbbells can help improve overall body strength which can help you maintain a
correct posture. Overhead press, chest fly, bicep curls, triceps extensions are
some of the effective exercises.
In the recent Fighting Falls class
offered by Mashpee Fitness all four of the participants that took the Berg Balance
test before and after the program showed improvement in basic balance in
the areas of: stand from a sitting position, leaning forward on toes, picking
items up from the floor, standing with feet together, standing on one leg and
stepping up a simulated flight of stairs.
Balance can be improved. Are you
ready to start fighting falls?
offered by Mashpee Fitness all four of the participants that took the Berg Balance
test before and after the program showed improvement in basic balance in
the areas of: stand from a sitting position, leaning forward on toes, picking
items up from the floor, standing with feet together, standing on one leg and
stepping up a simulated flight of stairs.
Balance can be improved. Are you
ready to start fighting falls?
Blog post
by Alan Harrison.
by Alan Harrison.
The Concussion Debate
The prevalence of sports related concussions has steadily been on
the rise with the increased levels of athletic participation. According to ‘BrainLine.org’ “An estimated
1.6-3.8 million sports- and
recreation-related concussions occur in the United States each year. During
2001-2005, children and youth ages 5-18 years accounted for 2.4 million
sports-related emergency department (ED) visits annually, of which 6% (135,000)
involved a concussion.” Immediate side effects include headaches, dizziness,
nausea, vomiting, as well as slurred speech. Some more delayed side effects
include memory complaints, noise and light sensitivity, smell and taste
disorders, post-concussion syndrome and psychological problems (Mayo Clinic,
2014).
the rise with the increased levels of athletic participation. According to ‘BrainLine.org’ “An estimated
1.6-3.8 million sports- and
recreation-related concussions occur in the United States each year. During
2001-2005, children and youth ages 5-18 years accounted for 2.4 million
sports-related emergency department (ED) visits annually, of which 6% (135,000)
involved a concussion.” Immediate side effects include headaches, dizziness,
nausea, vomiting, as well as slurred speech. Some more delayed side effects
include memory complaints, noise and light sensitivity, smell and taste
disorders, post-concussion syndrome and psychological problems (Mayo Clinic,
2014).
While tuning into the World Cup finale of Germany v. Argentina, there were multiple
instances where players faced concussions. This adds to the ongoing debate
within the game of soccer as to whether or not headgear should be necessary for
all ages. Germany’s
Christoph Kramer was involved in a brutal collision with an Argentinian player
in the early minutes of the game. Clearly affected by the blast, Kramer was
assessed by medical staff members who allowed him to remain in the match until
he was unable to physically maintain. In the 56th minute Argentinean Gonzalo Higuain was
involved in a rough challenge with goalkeeper Manuel Neuer. Higuain too was
shaken up in this collision. So this raises the question as to whether or not
headgear should be required in the game of soccer?
instances where players faced concussions. This adds to the ongoing debate
within the game of soccer as to whether or not headgear should be necessary for
all ages. Germany’s
Christoph Kramer was involved in a brutal collision with an Argentinian player
in the early minutes of the game. Clearly affected by the blast, Kramer was
assessed by medical staff members who allowed him to remain in the match until
he was unable to physically maintain. In the 56th minute Argentinean Gonzalo Higuain was
involved in a rough challenge with goalkeeper Manuel Neuer. Higuain too was
shaken up in this collision. So this raises the question as to whether or not
headgear should be required in the game of soccer?
Although headgear is not inevitably going to eliminate the risk of
concussions or head injuries sustained, it will lessen the severity of the
injury. Some may argue that it will change the nature of the game or influence
the path of the ball but isn’t the most important aspect of sport to protect
our players – especially the children. A brain is rich in development during
the childhood years and suffering a concussion alters one’s brain function. Any
measure that could potentially protect our brain should be taken and future
research should delve deeper into this headgear intervention.
concussions or head injuries sustained, it will lessen the severity of the
injury. Some may argue that it will change the nature of the game or influence
the path of the ball but isn’t the most important aspect of sport to protect
our players – especially the children. A brain is rich in development during
the childhood years and suffering a concussion alters one’s brain function. Any
measure that could potentially protect our brain should be taken and future
research should delve deeper into this headgear intervention.
Not only does headgear have physical injury prevention benefits
but it may also influence mental health. It is believed that this added
protective equipment may improve levels of confidence on the field. When
players feel more comfortable on the pitch they are more likely to go into
challenges with more effort and grit. As covered by NBC News on an interview
focusing on concussion prevention, a woman soccer player stated, “I had extra
confidence, extra confidence that allowed me to play more aggressively.” Sports
psychologists may even relate this enhanced level of confidence to better
performance outcomes.
but it may also influence mental health. It is believed that this added
protective equipment may improve levels of confidence on the field. When
players feel more comfortable on the pitch they are more likely to go into
challenges with more effort and grit. As covered by NBC News on an interview
focusing on concussion prevention, a woman soccer player stated, “I had extra
confidence, extra confidence that allowed me to play more aggressively.” Sports
psychologists may even relate this enhanced level of confidence to better
performance outcomes.
So there is a decision to be made – purchase the $45 headguard and
reduce the probability of a head injury or play the game and take the chance of
suffering a full-blown injury?
reduce the probability of a head injury or play the game and take the chance of
suffering a full-blown injury?
Collision: https://espn.go.com/video/clip?id=11211372 (0:20 mark, 1:25 mark)
Blog post by Evan Healy.
Safety Tips for Exercising in the Heat
Summer has just begun and temperatures are rising. Exercising in
hot weather puts extra stress on your body. It is important to use precautions
to prevent heat-related illnesses:
hot weather puts extra stress on your body. It is important to use precautions
to prevent heat-related illnesses:
- Stay hydrated! Drink plenty of water!
Dehydration is a key factor in heat illness. To help your body sweat and cool
down, you need to be hydrated. - Rule of Thumb: Do not wait until you’re thirsty to drink fluids.
- If you plan to
exercise intensely, consider a sports drink to replace the sodium, chloride and
potassium you lose through sweating. - Watch the weather. Pay attention to the
forecasts and heat alerts. Know what the temperature is expected to be for the
duration of your planned outdoor activity. - Get acclimated. If you’re use to
exercising indoors or in cooler weather, take it easy at first when you
exercise in the heat so your body can adapt. This takes about two weeks for
your body to adapt to exercising in the heat. - Dress appropriately. Lightweight,
loose-fitting clothing helps sweat evaporate and keeps you cooler. Avoid dark
colors, which can absorb heat. - Avoid midday sun. Exercise in the
morning or evening, when it is likely to be cooler outdoors. - Wear sunscreen. A sunburn decreases
your body’s ability to cool itself.
Following these simple tips can
decrease your risk of developing a heat related illness!
decrease your risk of developing a heat related illness!
Blog Post by Summer 2014 Intern Ashley LeBlanc.
Tips for Safe Snow Cleanup
The forecast is calling for more
snow! Snow can be great for recreational
activities such as skiing (downhill and cross country), snow shoeing, sledding
and more. However, it can cause much
frustration with walking, clean up and travel.
snow! Snow can be great for recreational
activities such as skiing (downhill and cross country), snow shoeing, sledding
and more. However, it can cause much
frustration with walking, clean up and travel.
Here are some tips for safe snow clean up.
Shoveling
Warm up
before shoveling. Shoveling can be a strenuous
activity and just like an athletic event, you should properly warm up. A simple warm up would be to
walk around the house for a couple of minutes before heading outside. Once you are outside, start by cleaning off
your car to help warm up the arms and shoulders.
before shoveling. Shoveling can be a strenuous
activity and just like an athletic event, you should properly warm up. A simple warm up would be to
walk around the house for a couple of minutes before heading outside. Once you are outside, start by cleaning off
your car to help warm up the arms and shoulders.
When
possible try and shovel multiple times during a snow storm. Shoveling 2 inches of snow at a time will be
less strenuous than letting the snow build up and doing it all at the end.
possible try and shovel multiple times during a snow storm. Shoveling 2 inches of snow at a time will be
less strenuous than letting the snow build up and doing it all at the end.
Push the
snow as you shovel. This will be easier on your back. If you do have to lift the snow, bend with your knees, use your legs and do not fill
the shovel completely!
snow as you shovel. This will be easier on your back. If you do have to lift the snow, bend with your knees, use your legs and do not fill
the shovel completely!
Take it
slow! Take frequent breaks; do not work to the point of exhaustion. If you feel tightness in your chest while
shoveling, stop immediately.
slow! Take frequent breaks; do not work to the point of exhaustion. If you feel tightness in your chest while
shoveling, stop immediately.
Dress
warmly and pay close attention to extremities. These are the first areas to develop frost
bite (hands and feet, nose and ears).
warmly and pay close attention to extremities. These are the first areas to develop frost
bite (hands and feet, nose and ears).
Clearing your car
Use a
brush/ice scraper to remove snow and ice from windshield, side and rear
windows, side mirrors, and head lights/tail lights.
brush/ice scraper to remove snow and ice from windshield, side and rear
windows, side mirrors, and head lights/tail lights.
Make sure
your tailpipe is clear of snow before starting your vehicle.
your tailpipe is clear of snow before starting your vehicle.
Also make
sure to clear the snow from the roof of your car. Sliding snow can be dangerous for yourself
and other drivers. If you have a taller vehicle such as an SUV or a truck, grab
a step stool or invest in a long handle brush.
sure to clear the snow from the roof of your car. Sliding snow can be dangerous for yourself
and other drivers. If you have a taller vehicle such as an SUV or a truck, grab
a step stool or invest in a long handle brush.
Don’t
force the wipers; you may damage the motor.
If your wipers are stuck to the windshield try pouring some windshield
washer/deicer fluid on them. Do not use
hot water to remove ice from your windshield as this could cause your windshield
to shatter.
force the wipers; you may damage the motor.
If your wipers are stuck to the windshield try pouring some windshield
washer/deicer fluid on them. Do not use
hot water to remove ice from your windshield as this could cause your windshield
to shatter.
Blog post by
Eric Chandler CSCS.
Eric Chandler CSCS.
