Tuesday, July 9, 2019

25 Ways to Move More During Summer

Millennial friends play on beach

25 Ways to Move More During Summer

   With the onset of summer and warmer weather, there are plenty of “out of the box” ways to get exercise, #movemore and be more physically active without hitting the gym.
The benefits of an active lifestyle are too numerous to count.1 But maybe you’re tired of the same workout routine or need a way to get motivated after an inactive start to the year. Whether you’ve been on the treadmill all winter long, or hibernating like a bear to avoid the cold, here are 25 ways get moving while the weather is warm.

1. Gardening

If your backyard is starting to look like a jungle, transforming it into a serene garden paradise could be a boost for your body and your mind.2 Hauling bags of topsoil will feel like a trip to the gym while letting you enjoy the fresh air.

2. Spring Cleaning

The garage is cluttered, the front door needs painting, and the gutters are full of leaves. It’s the perfect time of year to have a yard sale or to get those household repairs done before winter rolls around again.

3. Fur Kid Frolicking

Sparky and Fido love the warm weather as much as you do, so get moving together. Studies show that dog owners already get in more leisure exercise than the average person. Why not kick it up a notch at the dog park for an off-leash chase?3

4. Shopping

You’ve been searching for that perfect lamp to complete the living room. Forget the online searches and go local by shopping for antiques or strolling through an outdoor market to see what you can find.

5. Get Rolling

Even if it’s been awhile since you’ve pedaled around the neighborhood, it’ll be easy to get back in the saddle. There’s a reason they say, “It’s like riding a bike.” Or maybe you love rollerblading or skating. Get on those wheels and go!

6. Commuting

Speaking of bicycles and skates, use the warm weather as an opportunity to leave the car in the driveway and get to work using your own power. Not only is it good exercise, you’ll spare the air pollution, too.

7. Running

Keep it old school and move on your own two feet. If you’ve dreamed of accomplishing a marathon, or just want to start with a 5K, now’s the time to start training with a brisk walk, and maybe then move to a light jog down a local path. Start small to add this beneficial activity to your life.4

8. Swimming

Your local beach, lake or pool offers the perfect place for some great, low impact exercise that’s correlated to lower mortality rates.5 Dive in and get splashing!

9. Boating

If you don’t want to get in the water, consider getting on it. Try kayaking or white water rafting down a river. Or, if it’s serenity you seek instead of adventure, paddle out to a peaceful cove and do a little fishing.

9. Rock Climbing

Safety first, but it you know how to climb or have an instructor who can help, rock climbing is an invigorating way to turn the outdoors into your own gym, where cliffs and mountaintops become your weight machines and pull-up bars.6

10. Hiking

The wildflowers are blooming, the birds are chirping, and spring is in the air.  Get out in nature and enjoy the most beautiful time of the year!

11. Capturing the Scenery

Turn your outdoor excursion into an art project. You don’t even need fancy equipment, anymore — that high-tech camera on your phone was made for more than selfies, so flip it around and snap some landscapes.  Or, leave the tech behind altogether and try your hand at drawing or painting what you see.

12. Studying the World

If art isn’t your thing, maybe science is. Go bird watching or learn about the species of plants and animals in your area. You can press plants, too, as a beautiful way to save and show off your floral specimens.7

13. Produce Picking

Instead of hitting the grocery store for your fruit and vegetable needs, try a local farmers market for the freshest produce. Or, better yet, go fruit picking at a local orchard to get it right from the source.

14. Partying Around Town

Check out local events that will get you out of the house. It’s the time of year for music festivals in the park that will have you dancing, and county fairs where a solid throwing arm could win you a prize (just skip the deep fried Oreos).

15. Joining a League

You don’t have to be a professional to get to the big game. See if your city offers organized sports, like softball or flag football leagues. You might just unleash your inner athlete and take home the trophy.

16. Packing a Picnic

If your town doesn’t have a happening party scene or organized sports, create one of your own. Host an event at the park, with horseshoes, badminton, volleyball, or any number of games that will get the neighborhood involved.

17. Targeting

For the introverts out there, you might want to skip the team sports and crowded fairs, but don’t miss out on the outdoors. Try a solitary sport, like archery, which focuses the mind and is a lot more work for the body than you might realize.8

18. Skydiving

For the super-adventurous thrill seeker, there’s the ultimate rush from skydiving. It can actually strengthen back muscles and improves flexibility, so there’s a lot more to it than just falling.9

19. Flying Toys

For the tech geeks of the world, there are plenty of ways to leave the man cave and still play with your toys. Venture out to an open meadow and fly an electronic drone or remote-controlled helicopter. There might even be a local league to join for a little competition.

20. Stargazing

When the warm weather stretches into the night, it’s time to look to the stars. Hike up to the top of a hill and turn it into your own planetarium. Better yet, make an event out of the Perseid Meteor Shower that usually occurs in July and August!10

21. Treasure Hunting

There’s buried treasure out there! Get ahold of a metal detector to see what might be buried in your own front yard. Or get an app and try geocaching, where you use GPS directions to find surprises and fun treasures that others have hidden in your own neighborhood.11

22. Larping

There are those of us who feel most at home with video games or playing Dungeons and Dragons in the basement. Why not take those adventures to a whole new level and try larping? There’s probably a local group where you can trade in those imaginary weapons and spells for foam swords and bean-bag fireballs to bring the action into the real world!12

23. Plogging

You love the outdoors for its beautiful scenery and fresh air — and you can help keep it that way for generations to come. Plogging is a Swedish term that refers to picking up litter as you explore the outdoors. Think beach clean-up but done anytime you’re out.13   A bit of exercise and the knowledge you helped keep the world clean? Sounds like a good deal!

24. Forest Bathing

If you really want to immerse yourself in nature, try forest bathing. It isn’t what it sounds like — you don’t actually soak in a tub among the trees. Instead, you meander through the forest, and get in touch with the outdoors. The experience of immersing yourself in a forest has been shown to improve immunity and mood.14

25. ACTION: Start Moving

Pick one of these awesome summer activities and commit to doing it this weekend. You don’t have to hit all 25 activities on this list, of course. Just choose one that appeals to you.
Now, whether you’re a thrill seeker or a forest bather, get outside and get moving so you can be healthy for good!
Last Reviewed 07/2018 
Posted by at No comments:

Staying Hydrated - Staying Healthy-Not just for athletes or exercise.

  Staying Hydrated - Staying Healthy

cyclist view drinking from water bottle
When the temperatures rise, getting enough to drink is important whether you’re playing sports, traveling or just sitting in the sun.

And it’s critical for your heart health.
Keeping the body hydrated helps the heart more easily pump blood through the blood vessels to the muscles. And, it helps the muscles work efficiently.

“If you’re well hydrated, your heart doesn’t have to work as hard,” said John Batson, M.D, a sports medicine physician with Lowcountry Spine & Sport in Hilton Head Island, S.C., and an American Heart Association volunteer.

Dehydration can be a serious condition that can lead to problems ranging from swollen feet or a headache to life-threatening illnesses such as heat stroke.

How much water do you need?

What does being well hydrated mean? The amount of water a person needs depends on climatic conditions, clothing worn and exercise intensity and duration, Batson said.

A person who perspires heavily will need to drink more than someone who doesn’t. Certain medical conditions, such as diabetes or heart disease, may also mean you need to drink more water. People with cystic fibrosis have high concentrations of sodium in their sweat and also need to use caution to avoid dehydration. And some medications can act as diuretics, causing the body to lose more fluid.

Thirst isn’t the best indicator that you need to drink. “If you get thirsty, you’re already dehydrated,” Batson said.

Batson said the easiest thing to do is pay attention to the color of your urine. Pale and clear means you’re well hydrated. If it’s dark, drink more fluids.

If you want to know exactly how much fluid you need, Batson recommends weighing yourself before and after exercise, to see how much you’ve lost through perspiration. It’s a particular good guide for athletes training in the hot summer months.

“For every pound of sweat you lose, that’s a pint of water you’ll need to replenish,” Batson said, adding that it’s not unusual for a high school football player, wearing pads and running through drills, to lose 5 pounds or more of sweat during a summer practice.

Not sweating during vigorous physical activity can be a red flag that you’re dehydrated to the point of developing heat exhaustion.

Water is best.

For most people, water is the best thing to drink to stay hydrated. Sources of water also include foods, such fruits and vegetables which contain a high percentage of water. Sports drinks with electrolytes, may be useful for people doing high intensity, vigorous exercise in very hot weather, though they tend to be high in added sugars and calories.

“It’s healthier to drink water while you’re exercising, and then when you’re done, eat a healthy snack like orange slices, bananas or a small handful of unsalted nuts ,” Batson said.

He cautioned against fruit juices or sugary drinks, such as soda. “They can be hard on your stomach if you’re dehydrated,” he said.

It’s also best to avoid drinks containing caffeine, which acts as a diuretic and causes you to lose more fluids.

Batson says drinking water before you exercise or go out into the sun is an important first step.

“Drinking water before is much more important,” he said. “Otherwise, you’re playing catch-up and your heart is straining.”

Not just for athletes or exercise.

Hydration isn’t just important during physical activity. Sitting in the sun on a hot or humid day, even if you aren’t exercising, can also cause your body to need more fluids. 
People who have a heart condition, are older than 50 or overweight may also have to take extra precautions.

It’s also a good thing to keep tabs on your hydration if you’re traveling.

“You might sweat differently if you’re in a different climate,” Batson said.
Last Reviewed: Aug 6, 2014
Posted by at No comments:

Peripartum cardiomyopathy (PPCM), also known as postpartum cardiomyopathy, is an uncommon form of heart failure that happens during the last month of pregnancy or up to five months after giving birth. Cardiomyopathy literally means heart muscle disease.


pregnant woman lying in bed

Peripartum Cardiomyopathy (PPCM)

What is peripartum cardiomyopathy?

Peripartum cardiomyopathy (PPCM), also known as postpartum cardiomyopathy, is an uncommon form of heart failure that happens during the last month of pregnancy or up to five months after giving birth. Cardiomyopathy literally means heart muscle disease.
PPCM is a dilated form of the condition, which means the heart chambers enlarge and the muscle weakens. This causes a decrease in the percentage of blood ejected from the left ventricle of the heart with each contraction. That leads to less blood flow and the heart is no longer able to meet the demands of the body's organs for oxygen, affecting the lungs, liver, and other body systems.
PPCM is rare in the United States, Canada, and Europe. About 1,000 to 1,300 women develop the condition in the U.S. each year. In some countries, PPCM is much more common and may be related to differences in diet, lifestyle, other medical conditions or genetics.

How is it diagnosed?

PPCM may be difficult to detect because symptoms of heart failure can mimic those of third trimester pregnancy, such as swelling in the feet and legs, and some shortness of breath. More extreme cases feature severe shortness of breath and prolonged swelling after delivery.
During a physical exam, doctors will look for signs of fluid in the lungs. A stethoscope will be used to listen for lung crackles, a rapid heart rate, or abnormal heart sounds. An echocardiogram can detect the cardiomyopathy by showing the diminished functioning of the heart.
PPCM is diagnosed when the following three criteria are met:
  1. Heart failure develops in the last month of pregnancy or within 5 months of delivery.
  2. Heart pumping function is reduced, with an ejection fraction (EF) less than 45% (typically measured by an echocardiogram). EF is how much blood the left ventricle pumps out with each contraction. A normal EF can be between 55 and 70.
  3. No other cause for heart failure with reduced EF can be found.
Laboratory blood tests are a standard part of the evaluation. This includes tests to assess kidney, liver and thyroid function; tests to assess electrolytes, including sodium and potassium; and a complete blood count to look for anemia or evidence of infection. In addition, markers of cardiac injury and stress can be used to assess level of risk.

Symptoms of the condition include:

  • Fatigue
  • Feeling of heart racing or skipping beats (palpitations)
  • Increased nighttime urination (nocturia)
  • Shortness of breath with activity and when lying flat
  • Swelling of the ankles
  • Swollen neck veins
  • Low blood pressure, or it may drop when standing up.
The severity of symptoms in patients with PPCM can be classified by the New York Heart Association system:
  • Class I - Disease with no symptoms
  • Class II - Mild symptoms/effect on function or symptoms only with extreme exertion
  • Class III - Symptoms with minimal exertion
  • Class IV - Symptoms at rest

What are the causes?

The underlying cause is unclear. Heart biopsies in some cases show women have inflammation in the heart muscle. This may be because of prior viral illness or abnormal immune response. Other potential causes include poor nutrition, coronary artery spasm, small-vessel disease, and defective antioxidant defenses. Genetics may also play a role.
Initially thought to be more common in women older than 30, PPCM has since been reported across a wide range of age groups. Risk factors include:
  • Obesity
  • History of cardiac disorders, such as myocarditis (inflammation of the heart muscle)
  • Use of certain medications
  • Smoking
  • Alcoholism
  • Multiple pregnancies
  • African-American descent
  • Poor nourishment

How can PPCM be treated?

The objective of peripartum cardiomyopathy treatment is to keep extra fluid from collecting in the lungs and to help the heart recover as fully as possible. Many women recover normal heart function or stabilize on medicines. Some progress to severe heart failure requiring mechanical support or heart transplantation.
There are several classes of medications a physician can prescribe to treat symptoms, with variations that are safer for women who are breastfeeding.
  • Angiotensin converting enzyme, or ACE, inhibitors – Help the heart work more efficiently
  • Beta blockers – Cause the heart to beat more slowly so it has recovery time
  • Diuretics – Reduce fluid retention
  • Digitalis – Derived from the foxglove plant, it has been used for more than 200 years to treat heart failure. Digitalis strengthens the pumping ability of the heart
  • Anticoagulants – To help thin the blood. Patients with PPCM are at increased risk of developing blood clots, especially if the EF is very low.
Doctors may recommend a low-salt diet, fluid restrictions, or daily weighing. A weight gain of 3 to 4 pounds or more over a day or two may signal a fluid buildup.
Women who smoke and drink alcohol will be advised to stop, since these habits may make the symptoms worse.
A heart biopsy may help determine if the underlying cause of cardiomyopathy is a heart muscle infection (myocarditis). However, this procedure is uncommon.

How can women minimize their risk?

To develop and maintain a strong heart, women should avoid cigarettes and alcohol, eat a well-balanced diet and get regular exercise. Women who develop peripartum cardiomyopathy are at high risk of developing the same condition with future pregnancies.

What’s next?

Investigations are underway to understand the cause of PPCM and to develop new treatments. Treatments that alter the immune system such as intravenous γ-globulin and immunoabsorption have been tried but are not proven. Investigators also have focused on the role of prolactin in PPCM. Prolactin is a hormone released from the pituitary gland late in pregnancy and after delivery that stimulates breast milk production. Prolactin, however, may have adverse effects on the heart muscle by limiting its blood supply and causing cell death. Bromocryptine is a medication that inhibits the pituitary secretion of prolactin. Early studies suggest it helps treat PPCM, but more research is needed.
A Rough Pregnancy - Read Rebecca Stewart's PPCM story featured in Heart Insight Magazine.
Last Reviewed: Jul 31, 2015
Posted by at No comments:
Subscribe to: Posts (Atom)