Learn something new! Here is a whole routine to consider to do at your health level (ask your physician first). There are modifications to most exercises to find where you are at. Just starting? Try looking up a video for each, slowly do one new exercise each day!
One new movement is speed skating exercise. Here is how it is done:
Here is a full workout to try to do each movement for 1 minute.
What piece of exercise equipment sells for under $20, fits into a briefcase, can be used by the whole family, and improves cardiovascular fitness while toning muscle at the same time? And using it for just 15-20 minutes will burn off the calories from a candy bar? The answer: a jump rope.
Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope. Use the WebMD Calorie Counter to figure out how many calories you’ll burn for a given activity, based on your weight and the duration of exercise.
“It’s certainly good for the heart,” says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. “It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it’s appropriate for an individual.”
He sees rope-jumping as something fit adults can use to add spice to their exercise routine. “You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.”
Whatever your resolutions are for 2020, be sure to make your annual wellness appointment for you and everyone in your family.
Annual wellness checks helps your PCP to determine the general status of your health. The exam also gives you a chance to talk to them about any ongoing pain or symptoms that you’re experiencing or any other health concerns that you might have.
A physical examination is recommended at least once a year, especially in people over the age of 50. These exams are used to:
Need a little healthy holiday humor? Looking for some tips during the holidays to stay healthy? Click for the song!
With the Weather Forecast of 50º for Christmas, consider this new tradition—
Encourage the whole family to get out for a walk together after dinner. This will aid digestion and burn the extra holiday calories!
Or, encourage an afternoon family football game. Merry Christmas!
Don’t get stranded this winter without a survival kit at the ready. A few simple and inexpensive items kept in your vehicle can make all the difference should you or your family find yourself stranded on the side of the road in winter weather.
Many of you may have read the story about the man who survived while stranded in his car by eating ketchup packets. We may chuckle at the idea, but it points to a reality for many of us who live in areas where the road conditions and weather can be unpredictable. While we always hope for the best, a little preparation can go a long way to help you feel safe and secure while traveling this winter. That’s why we’d like to suggest that you create your own stranded car survival kit in the event that anything should happen. Just knowing it’s there will give you peace of mind, and we’ll feel better knowing that you are taking care of yourself even when you aren’t visiting our facility.
The best survival kit is one that is easy to find and ready for use, so find a plastic container that can hold all of your items. Not only does it keep items dry, you’ll be able to locate everything you need without having to sort through a pile of CDs, fast food wrappers and random ice scrapers. Your kit should contain at a minimum the following items:
Any additional items that might help you get yourself unstuck such as a shovel, cat litter for traction and extra clothing that would keep you warm while you are outside are also helpful.
In addition, make sure that your spare tire is inflated and that you have access to the correct tools necessary to change a tire.
Hopefully you’ll never need to use any of these items, but if you should find yourself in a situation where you are stranded, you’ll be prepared to either free yourself from that snowbank or remain comfortable while you wait for assistance. And if you have a few ketchup packets in the glovebox, all the better.
We’ve all seen those movies when a couple strolls through a beautiful winter scene holding hands and singing about their love for each other, a rosy glow on their cheeks. While these scenes are entertaining, the reality is that they are actors who are most likely strolling through fake snow in a studio in California. For those of us who take our strolls in the reality of a Nebraska winter, whether it’s to feed livestock or walk the kids to the bus stop, we rarely sing and we’re certainly not dancing (unless hopping from one foot to the other in an attempt to manufacture some body heat counts as dancing.)
Given the reality of the Nebraska winters, we’re more than willing to throw fashion out the door and do what it takes to survive in the wind and snow. Layering is a must and a good pair of boots with adequate traction will not only keep your feet from getting wet while scooping snow but will help prevent falls. A winter coat, gloves and a scarf will also keep you comfortable while you brave the elements. Coats made of nylon, polyester or water-proof fabric will protect you from moisture while an inner layer of wool or fleece (think cozy sweater) will help insulate your body.
If you’ve ever been called hot-headed, it’s true. Heat escapes through our heads, so a knitted hat will help you maintain a more comfortable body temperature. And don’t forget to cover your ears; they aren’t naturally prepared for cold weather, so keep them tucked under your hat or under a pair of ear muffs. Plus, if someone is busy telling you how hot-headed you are, you can just ignore them and blame it on your ear coverings.
Our fingers and toes are also vulnerable when it comes to the biting cold. Waterproof gloves with extra padding are the best way to go and a thick pair of wool socks will keep your toes from complaining. And if you do find yourself holding hands with someone special while you take in the beauty of the season, you won’t have to worry about sweaty palms. It’s a win-win for everyone.