Fitness, Wellness, Whole Health

Weight Loss Facts

Slim down at a slow and steady rate, eat less / move more:

  • There are 3500 calories in a pound of fat.
  • It is safe to lose 1.5 to 2.0 pounds per week.
  • It is generally unsafe to lose more than 2.0 pounds per week.
  • To lose 1 pound per week, you need a daily reduction of 500 calories/day, which is a reduction of 3500 calories/week.

To achieve a reduction of 500 calories per day, for losing 1 pound/week:

Reduce caloric consumption by 500 calories/day.

Or, ideally, eat less and move more.  Eat 250 calories less per day.  Plus, exercise to burn 250 calories.

To lose 2 pounds per week, double the above number:  1000 calorie/day reduction, 7000 calories per week.

Caloric values for some favorite, but unhealthy  foods:

Food                                                      Calories
Bacon, 1 slice                                          44
Beer, 1 can                                             154
Bread, 1 slice white                               79
Cereal, sugared, ¾ Cup                        100
Chips, potato, 1 oz                                 152
Cookie, 1 oz butter cookie                   132
Cracker, 5 regular size                           81
French fries, 1 med serving                  365
Ice Cream, ½ cup vanilla                     137
Soda, 12 oz. can                                      150
Pizza, 1 slice                                            285

Caloric values for some favorite, healthy foods:

Food                                                      Calories
Apple, 1                                                     95
Banana, 1                                                105
Brown rice, ½ Cup                                 108
Carrots, 1 med.                                          25
Chicken breast, 3 oz.                              140
Cheese, 1 slice, American                       104
Dark chocolate, 1 oz.                               155
Eggs, 1 lg. boiled                                        78
Green beans, 1 Cup                                    31
Salmon, 3 oz., raw                                     177
Walnuts, ¼ Cup                                        180

Conclusion:

To keep the pounds off after losing weight, a change in lifestyle is recommended.  Do the math!  Adjust your daily energy balance to achieve your desired calorie reduction.  Stay away from excess sugar and fat.

Fitness

REPS / STRETCH/ FLEX CLASS

Nancy L (ACE certified)  @  NancyLFitness.com is offering:

REPS / STRETCH/ FLEX CLASS

Monday, Wednesday and Friday

9:15 am-10:00 am & 12:00 pm-12:45 pm

Stretching, Balance and Strength Training and Flexibility Exercises

Questions:  Call Nancy L @ 541-921-7875.   Cost: $4.00 per class.   Location:  Nancy L’s on Devil’s Lake.

Bring a friend & start having fun.

SMILE…. BREATHE… AND FEEL GREAT!!!!!

Fitness, Whole Health

Calories Burned with Housework, Everyday Chores and Other Activities

Turn housework into a workout.  Ironing, washing dishes, cooking, raking leaves, walking the dog, everyday activities and recreation all burn calories.

Of course, the number of calories burned varies with each person, depending on weight of the individual and the intensity that one uses attacking the task.  It does not always have to be task oriented either!  Fun stuff like hiking counts, too.

For example, assuming a 150 lb. person with average basal metabolic rate for 30 minutes of movement, the average calories burned per task are:

         Task                       Calories

  • Walking (brisk)                   ~ 150 
  • Gardening                           ~ 200 
  • Washing & waxing car        ~ 300 
  • Riding a bike                       ~ 300 to 400 
  • Raking leaves                     ~ 150 
  • Dancing                               ~ 230 
  • Swimming                           ~ 250 
  • Skiing                                  ~ 225 Alpine; ~300 Cross Country
  • Climbing stairs                    ~ 100 per 10 minutes.
Help yourself stay in shape through general household chores!
Whole Health

Hand, Wrist and Joint Pain

Performing hand stretches and exercises can help keep hand and wrist joints flexible, improve range of motion and help to alleviate associated arthritis pain.

Hands are busy carrying out a variety of tasks every day (like gripping a steering wheel, typing on a keyboard, pipetting in the lab, etc.). These repetitive movements can create weakness and stiffness in the wrists and fingers.

If daily tasks are difficult to do because of stiffness, swelling, or hand pain, specific exercises (depending on the medical condition) could help.

Wrist exercises increase flexibility and help lower the risk of injury. Stretching can help to ease slight pain. However, if inflammation or serious joint damage is present check with your healthcare professional about exercising these areas in order to avoid causing harm.

Illustrated below are some stretches and exercises to try out.  Some of these can be done while sitting.

Combination Movement  Forearm Combination Movement

  1. Bring elbow firmly to your side. Maintain this position throughout the exercise.
  2. Keeping the wrist straight, perform a “lazy eight” motion. Use palm up and down movements.
  3. Do this several times.
  4. Repeat using other arm.

 

FingerOpposition  Finger Opposition

  1. Touch right thumb to each fingertip.
  2. Start with your index finger and continue progressing toward little finger.
  3. Start out slowly at first. Then speed up the motion as coordination improves.
  4. Repeat with other hand doing several sets for each hand.

 

PalmHallowing  Palm Hallowing (hand exercise)

  1. Hold your right hand flat.
  2. Now, gently extend your fingers and thumb in the “up” direction to create a hallowing of your palm.
  3. Repeat with other hand.  Do several sets for each hand.

 

WristCurl   Wrist Curl – Arms/Forearms

  1. While standing, bend knees slightly.
  2. Hold a dumbbell in each hand behind your back.
  3. Flex your wrists up as far as possible while keeping arms straight.  Avoid Pain.
  4. Do 8 – 10 reps per set.
  5. Increase reps/sets/weight as strength increases.

 

HandWristStretch1b  Wrist Flexor -Stretch

  1. While sitting, place your elbows on the table and put palms together.
  2. Now, slowly lower wrists to the table.
  3. Keep your palms together during the stretch.
  4. Hold the stretch for 5-7 seconds.

 

HandWristStretch2e  Flexor Tendon Gliding

  1. With fingers out straight, bend knuckles and finger middle joints.
  2. Touch the base of the palm of your hand, keeping fingertip joints straight.
  3. Do this several times, then repeat on your other hand.

 

HandWristStretch2a  Wrist Flex and Extend – AROM

  1. With your elbows bent to 90 degrees at your side, move your palms to downward position.
  2. Now bend wrists downward.
  3. Then bend wrists upward
  4. Hold each position for 5-7 seconds.  Exercise both hands.
  5. Repeat several times.
Whole Health

Improve Balance, Stability and Coordination

Improve balance and coordination; reduce the risk of injury through proprioception training.

What is proprioception?

Proprioception is your sense of position. It is knowing where your body is in space without having to look, a subconscious process.  For example, it enables you to walk without looking at your feet.

One’s proprioception tends to weaken with age.  This is because signals to and from the brain slow with time, resulting in a negative effect on balance which increases the risk of falling.  Impaired balance is usually one of the first symptoms of declining proprioception.

There are, however, exercises designed to improve one’s proprioception, performed at any age.  When properly executed these exercises teach/re-teach the brain/body to adequately and safely react to changes in position, surroundings and other external forces.

Although exercising to improve proprioception is beneficial and helps reduce the risk of injury, one also needs to be careful.  Instances where it may be advisable NOT to perform such training include situations where there is:

  • Acute inflammation
  • Postoperative circumstances
  • Joint instability, depending on location
  • Under the age of 16 or a senior
  • Excess body weight.

Contact a health care professional with any questions before beginning any training/exercising.  Be careful about participating in group fitness classes such as advanced core training that require a higher level of expertise.

Start with simple exercises on the floor; increase the difficulty as proprioception improves.

Wear non-restrictive clothing and good shoes.  Be near a support (such as a wall or a chair) or have someone in the room in case of dizziness or weakness to catch yourself if you lose your balance.  Concentrate on breathing; do not hold your breath (may adversely affect blood pressure).

Have some fun!!

SMILE  BREATH  FEEL GREAT

Some exercises to try are depicted below:

proprioception2aAnkle & Foot Self Mobilization

  1. Sit in a chair; put feet flat on floor
  2. Without looking down, slide left foot back until a slight stretch is felt.
  3. Hold this position for 7 seconds.
  4. Repeat with other foot.
  5. Continue to repeat process.

proprioception1a  Single leg stand

  1. Use support, if needed.
  2. Looking straight ahead, stand on left leg. Maintain good posture.
  3. Maintain this position for 3-5 sec. Hold longer to increase difficulty.
  4. Repeat with right leg.
  5. Repeat process several times.

Proprioception4aSingle leg stand with varied head position

  1. Standing on left leg, raise right leg so that thigh is parallel to floor.
  2. Slowly turn head side to side.
  3. Then, rotate head up & down.
  4. Hold each head position 3-5 sec.
  5. Repeat process several times.

proprioception3aSingle leg stand with hip movement

  1. Stand on left leg (if needed, hold onto support-counter top).
  2. Looking straight ahead, bend and raise right knee.
  3. Move bent leg out to the side, slowly bring it back-keep it bent.
  4. Hold position for 5-7 seconds.
  5. Repeat with other leg.

proprioception6aSingle leg stand with bicep curl

  1. Look straight ahead; stand on left leg.
  2. Arms/hands at sides grasping dumbbells-palms facing forward
  3. Back straight; shoulders rolled back.
  4. Bend elbows at sides, slowly bring dumbbells up; do not arch back.
  5. Slowly lower dumbbells to start position, breathing in. Do 10 reps
  6. Repeat standing on right leg-10 reps.

proprioception5aSingle leg stand with lateral raise

  1. Look straight ahead; stand on left leg.
  2. Arms/hands at sides with dumbbells.
  3. Raise arms out from sides to shoulder height
  4. Slowly lower dumbbells to start position. Do 10 reps.
  5. Repeat standing on right leg-10 reps.
  6. Maintain good posture; Breathe!

 

Whole Health

Altering Your Biological Age

There are many theories to explain the process of aging.  However, there is a difference between chronological age and biological age.  Today life expectancy is increasing.  A new stage in the course of life, early old age, is being established.  Diet during this stage is very important.  Maintaining the correct diet along with exercising both the body and the brain can help prevent disease and help to manage those diseases already established.  Thus the onset of physical dependency may be postponed. Continue reading “Altering Your Biological Age”

Wellness, Whole Health

What is stretching? Why Stretch?

Stretching is physical exercise.  It helps to improve a muscle’s elasticity, tone and flexibility.  It also works to enhance balance and increase blood circulation.  By warming up the muscles and raising the heart rate (HR), stretching prepares the body for exercise with improved physical performance.

Stretching also increases production of synovial fluid that reduces friction in certain joints and helps to improve range of motion (ROM).  ROM is the ability of a particular joint to move.  [Pain, swelling, and stiffness associated with arthritis can limit the range of motion of a particular joint, reducing function and the performance of everyday activities.  Stretching Helps!!]

However, stretching can be damaging if not performed correctly.

Ideally, before an exercise routine, warm-up with about 10 to 15 minutes of light aerobic exercise (walking, biking, eliptical trainer, etc.) before stretching.  Then do about 10 minutes of dynamic stretching:  slow controlled movements through the full range of motion.  Risk of injury is reduced by performing these movement stretches.

At this point the muscles are warmed up and ready for your particular exercise routine.  After the exercise routine is completed perform static stretching to realign your muscles and to cool down, bringing your HR back to normal.

After any physical activity, there can be a build-up of lactic acid.  Stretching helps to reduce the level of lactic acid, helping to alleviate muscle pain and/or cramps.

General Stretching Guidelines

  1. Move the designated body part to a position of MILD stretch.
  2. If possible, increase the stretch to a position of mild discomfort but NOT pain.
  3. Maintain normal, relaxed breathing throughout the stretch.  DO NOT hold your breath.
  4. If you feel unbalanced while doing a standing stretch, brace yourself with one hand, using a firm support such as a counter top, wall or heavy piece of furniture.