Exercise Can Prevent Hip Injuries

Regular exercise and good nutrition are a part of my lifestyle so I can have quality of life and enjoy the years I will be blessed with. This guest post by Elizabeth Carollton supports this view.

Preventing Joint/Hip Injury with Proper Exercise

Did you know that hip injuries that happen over your lifetime can come back to haunt you years later? Hip problems are among the top causes of disability in adults. In many cases, the damage that caused those problems accumulated gradually. That’s usually how hip osteoarthritis develops — one little injury at a time over the years, each one wearing away a bit more of the cartilage that cushions joints.

Osteoarthritis is the most common form of arthritis, affecting around a quarter of all adults. Some will develop arthritis severe enough to warrant hip replacement. Learning how to prevent joint injury with proper exercise can reduce your risk of becoming one of them.

Inactivity: You’ll Feel it in Your Hips

Weak hips and bones can cause a lot of trouble, and inactivity is one of the chief causes of that weakening. Among the issues that can occur as hip muscles weaken are stiffness and limited range of motion, hip pain, excess stress and wear on hip joints and poor balance or unsteadiness while standing and walking. Hip injuries are more likely with weak hip muscles, and eventually, chronic joint problems like arthritis can develop. Weak bones can lead to osteoporosis, a common condition in which bones become fragile. Once that happens, even a light bump or fall can result in hip fracture.

Serious hip problems can often be corrected with hip replacement surgery, which has been a blessing to many disabled by these problems. However, preventing hip problems is the better way to go, since hip surgery is not without risk. Recent trouble over recalled hip implants has been a good example of that.

Many patients who had defective or poorly designed metal on metal hip implants used in replacement surgeries have suffered complications ranging from premature implant failure to metallosis and osteolysis, which are serious conditions related to implant debris than can lead to pain, inflammation, tissue death and bone loss.

How Exercise Can Help

Your hips need the support of the muscles that surround them to maintain optimal function. Keeping the hip muscles strong and flexible with regular exercise makes sure they are able to keep the hip joints well-aligned, stable and somewhat insulated from the force exerted on these hard-working, weight-bearing joints as you walk, run, stand and bend.

Strong bones are crucial for hip health, and regular exercise benefits bones too. The stress placed on them during exercise stimulates the production of new bone cells to keep them dense and strong. Last but not least, exercise can help in weight control, which is important to hip health, since excess weight places a lot of strain on weight-bearing joints

Half an hour of exercise five days a week is a simple and effective way to keep your hips strong and healthy. However, avoid activities that pound away at the joints, since they can do more harm than good. Walking, low-impact aerobics, bicycling and swimming strengthen the hip muscles and help maintain bone strength without causing trauma to your hip joints.

Elizabeth Carrollton writes about defective medical devices and dangerous drugs for Drugwatch.com.

 

Fitness: High Intensity Interval Training

I am really into high intensity interval training lately. Why? It gets you maximun results in a minimum amount of time.  If you are wondering, “just what is all this HIIT business anyway?”, this infographic from greatlist.com will explain it for you.  Then check out some of my tabata workouts and my mountain hike intervals for some HIIT workouts you can try.

 

Home Gym: Organize Your Workouts

I do most of my workouts in my own home gym.  It’s cheaper, it’s convenient and sometimes it’s kind of cluttered.  Here’s a good way to organize your Tabata workouts so you can always find the one you want, when you want it.

Post-it notes aren’t just for the office. My hubby works with personal trainers from One-on-One Fitness.  He gets Tabata work-out ideas from them.  I like to search for mine on You Tube. (Check out my facebook page for a new Tabata video each Tuesday.) We write each Tabata workout on a post-it note. Then we post it on the wall in our home-gym basement. When it’s Tabata day, we choose one that is posted on the wall, put it on the coffee table so we can refer to it as we work out. When we’re done, we post it back to the wall. It’s ready to go the next time we need it. It’s easy to do, it’s convenient, and my personal favorite, it only costs the price of a pack of Post-it Notes!

 

 

Fitness Challenge Idea: Striders

What motivates people to exercise? I’d like to share an idea I am trying with my middle school students that you could use at work or with your family and friends.  All you will need are ideas to modify what we are doing to fit your individual situations.

Husky Striders is an intramural program I started at our middle school.  Here’s how it works. Kids stay after school and we go to the football field nearby. It is surrounded by a cinder track. Students walk or run (their choice) around the track.  Each time they pass me, they are handed a playing card.  At the end of the alotted time, students report how many cards they have and hand them in.  I record the number of laps they walked or ran; four laps equal a mile.  For every mile they walk or run, they will receive a “Husky Strider” purple rubber wrist band. (These bands are very popular with the middle school set!). Laps are cumulative so I add them up for the entire time I run the program.

My hope is this simple incentive will keep the kids coming back to Striders and keep them racking up the miles.  The first day we stayed after school, I had sixty students show up.  I was expecting 30 at the most. Many completed 12 laps that day. Kids are already asking me when those bracelets will be here!

How could you use this idea to motivate walking/running with your group of fitness minded people? How could you modify it to use with a group connected via internet? What kind of incentives will motivate your group? Start thinking and let me know what you come up with….

Exercise and Fitness: Foam Roller Moves You’ll Love

You’ve heard that I love my foam roller, right? Here’s some foam roller exercises that will make you feel great. A big thanks to Greatist.com for sharing their infographic.  Give these a try.  You won’t be sorry!

Foam Rolling Infographic

Get health and fitness tips at Greatist.com.

Exercise and Fitness: Mountain Hike Workout 3

I am really loving these mountain hike intervals and now I have my hubby hooked on them too. Last week, we did one on the battlefield in Gettysburg.  We were staying close to Culp’s Hill in a B&B called the Farnsworth House. We walked out the door, across the street and in a few minutes we were on the battlefield. The hilly terrain made it a great workout.  When we were done, we took in a little history of the three day Gettysburg battle.

The Gettysburg battlefield at the end of our hike.

This morning we hiked on Stone Creek Road.  It was all uphill during the 30 minute interval. I was breathing as hard as I used to when I ran in the mornings.  It was a much more beautiful walk than the 2 miles around my neighborhood.  We had a crisp, cool early fall morning. I can’t wait to try in again when the leaves start to turn colors.

Here’s some of the exercises we used during the 30 second “work” phases:

Burpees with a vertical jump, skips, basketball lunges, push-ups, defensive slides, speed squats, inchworm,  and walking lunges.

Hopefully I’ll be able to upload a video soon with the exercise we use during the work phases so you can make up your own mountain hike interval!

Exercise and Fitness: Becoming a Certified Personal Trainer

I have been a Physical Educator for the past 13 years. This summer I decided to set my sights on also becoming a Certified Personal Trainer. When I see the increase in the obesity level in this country, it makes me sad. When I see the cuts in public education funding it makes me frustrated. When I see schools cutting Physical Education and recess time to concentrate on increasing reading and math test scores it makes me angry.

In the future, I believe Americans will have to take their health into their own hands in the form of preventative medicine. I want to be ready to help those individuals who are ready to to take that step.

I started in early July by beginning the ACE Certified Personal Training Course.  This is a course you can do on your own schedule in your own home. I started in the summer so I would have more time to study. The package I got includes a study schedule and a weekly e-mail to keep you on track. I have a year from the date I enrolled to register for the test.  The schedule was written for 12 weeks.  I am taking things a little slower than that! I am on week five right now.

The first four weeks was study of “The Essentials of Anatomy and Physiology”.  I was really glad I already had a Health and PE degree.  This was review of a lot of things I had learned in college.  College was a loooong time ago though so it took me a while to slog through all the information!

This week I started the ACE Personal Training Manual. This reading seems a little easier…at least for now!  ACE has also added a new option “ACE Academy Elite” where you can watch videos and take quizzes that correspond to each chapter in the written study materials.

I’m looking forward to becoming an ACE Certified Personal Trainer.  I’ll keep you posted on my progress. If you think this is something that may be in your future, feel free to ask any questions you have.

Exercise and Fitness: Mountain Hike Workout 2

Last week I took my fitness routine on the road and hiked a mountain road.  This week I went back to explore the “Pigpile Trail” I found while on that hike.  I had a better handle on my HIIT interval trainer app.  It was programmed to perfection this time.  After a short warm-up and stretch I started on the trail.  I had no idea what it would be like.  It turned out to be mostly uphill for my workout phase.

This was my gym today!

I did three minute walk intervals followed by 30 second work intervals.  When the trail was uphill, I chose exercises such as reverse lunges, side lunges and squats that kept me on the ground. That also applied when I was on uneven or rocky parts of the trail.  When it was flat and smooth, I chose jump rope, ski jumps, jumping jacks and such.  This kept my heart rate elevated for the 35 minutes of my interval workout. I also had to keep an eye out for snakes, bears and other varmints that might cross my path!

When I finished, I turned around and hiked back out.  This was cool down, so I slowed down and enjoyed the view and the absolute quiet of the woods.  Although I was moving, this was pure relaxation for me!  I did take some time to stop and take some pictures of the interesting things I found on the trail.  Like this mushroom..

…and this mystery feather.  Anyone know what kind of bird this is from?

On the way home I stopped to enjoy this beautiful view.

Have you combined nature and your exercise routine?  Tell me about it! I welcome all new ideas to keep me (and others) motivated to work out.

Exercise and Fitness: How To Make a Gym at Home

If you’re sick of paying that monthly gym membership and then passing by everyday with a new excuse not to stop and exercise, maybe it’s time to make your own home gym. I used to be a “Y” member and also joined Curves for a few years.  I liked both of them, but when I changed jobs and Curves relocated it was a giant pain in the butt to get there.  One place I was always sure to go was home.  Why not work out there?  Here are some tips for you to make a home gym work for you.

  • If you are not self motivated, you will want some accountability by enlisting the help of a workout buddy, or by joining a fitness group.
  • Start small and build up. Don’t spend hundreds of dollars on equipment you will end up using to hang your laundry from! Invest in more expensive fitness gear once you have developed a routine you are sticking with consistently.
  • Clear a space for your home gym that is not in a high traffic area.
  • You don’t need huge machines in your home to get in shape.  Effective cardio and strength training workouts can be put together with little or no equipment.  Your own body weight is one of the most effective methods of resistance training.
My home gym in my basement

The equipment I have:

Dumbbells: I have 1,3,5,10,15 and 20 lb weights.  I didn’t buy all these at once. I started out with 1,3, and 5 lbs. As I gained strength I bought more. Typically the lighter weights are sold at a set price.  The heavier weights are priced per pound.  Some of these were gifts I asked for at birthday and Christmas time.

Select-tech dumbbells: After I knew I was committed to a strength training program, I invested in these dumbbells by Bowflex. You can dial in the  wieght you want to lift from 5 lbs. to over 50 lbs.  The really nice thing is they go up in 2.5 lb. increments.  I’m not always ready to jump up 5 lbs.. These are more expensive, so I asked for them for Christmas.  I know a friend that saved up her Angel bucks through the  Amazon.com program and got them for $6.00.  Huge savings.

Resistance Bands:  These are portable resistance that weigh next to nothing (think suitcase) and take up very little space. If you are just getting started with resistance training and don’t want to spend a lot, my $ is on this product.  You do have to modify how you do an exercise with bands, so it would be good to look up some demo videos on Youtube.

Fitness Ball:  Great for core training and balance.  I picked up one at Kmart for about $25.00.  They take up a lot of space, but you can deflate it when not in use.

Foam Roller: I love it for flexibility training and working the kinks out of sore muscles and facia. There’s something about it that just makes me feel right with the world when I am done. Stress relief for about $24.00!

Fitness Block: It increases the intensity of certain stretches.  You can also use it for extra stability if you are struggling with yoga poses and other balance exercises. Picked this up at Target for less than $20.00

Yoga Mat:  Great for travel and very non-skid. I bought it for about $25.00

Fitness programs I use:

I have several cardio and stregth training DVD’s.  The ones I use the most are ChaLean Extreme (weigthlifting) and Zumba.  All you need is a TV and a remote and you have your own trainer helping you through the routines.  Both these programs include several workouts and cover cardiovascular endurance, muscular endurance, muscular strength and flexibility training.

You can also find a lot of workouts for $0.00 by searching Youtube, Pinterest and fitness blogs (like mine). I love finding new tabatas workouts I can use.  If you know the basic components of fitness and know what you like, feel free to make up your own workouts as well.  Happy fitness!  Have you set up your own home gym?  Tell your story here 🙂

 

Exercise and Fitness: Making Up My Own Workout

I get bored quickly with the same old same old. It happens when I exercise too. This morning I just didn’t want to hit the basement and do the same old cardio workout. We had been on a picnic in one of our local state parks and took a mountain road home. I thought about going back to that road and walking for certain intervals mixed with some lower body exercises; a sort of Tabata in reverse.

I needed an interval timer for my phone to keep me moving. We use Bit Timer on the iPad but it’s not available for the Android phone. I found “A HIIT Interval Timer” which looked like it would work pretty well and it was free.

I threw my phone, a power bar, a water bottle and a raincoat into a bag and headed out. Since I was going alone, I left a note for my daughter and texted my hubby to let him know where I was. Best to be safe!

This was my routine:

Walk 5 minutes
Jumping Jacks 30 seconds
Walk 5 minutes
Reverse Lunges 30 seconds
Walk 5 minutes
Jump Rope
w/high knees 30 seconds
Walk 5 minutes
Side Lunges 30 seconds
Walk 5 minutes
Skiers Jump 30 seconds
Walk 5 minutes
Football Squats 30 seconds

The walk was entirely uphill, so I got a really good cardio workout. When I was done, I had a great cool down by walking downhill back to my car. There is something great about being in the woods near nature that is centering and stress relieving. I also discovered another trail that I will go back to explore very soon.

The only downside to this workout was I hadn’t programmed the HIIT timer correctly and had to adjust. I’m sure I will be better at it next time. Don’t be afraid to make up your own workout by incorporating the things you love to do. It will definitely motivate you to keep up with your fitness activities.

– Posted using BlogPress from my iPad