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Tone Muscles using Resistance Training

While you can’t target fat loss in trouble spots, you can tone muscles in those areas for a more defined look.

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You can’t spot-reduce the parts of your body you don’t like (your body decides where the weight comes off first). But that doesn’t mean you can’t target the muscles in your trouble areas. But how? Incorporate resistance training into your workout. The best way to tone your muscles: Do each exercise with a higher number of repetitions (about 15 to 20) and a lighter weight than you could lift just eight to 10 times. You can also get a leaner look by lengthening your muscles through stretching and yoga.

source: the Cleveland Clinic Wellness site

 

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Exercise Consistently to help with Insomnia

Regular exercise can help you sleep more soundly, but be patient. Results won’t happen overnight. Stick with it for lasting results.

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If you spend your nights tossing and turning, or you take hours to fall asleep, begin an exercise plan. Regular physical activity is a wonderful prescription for insomnia. However, one sweat session on the treadmill isn’t likely to lead to better zzz’s that night. Researchers have found that, though effective, exercise is a long-term treatment for insomnia. So you’re going to have to keep at it and not get discouraged. Also, “You need to be careful about when you exercise,” says Michelle Drerup, PsyD, sleep psychologist and behavioral sleep medicine specialist at the Cleveland Clinic Sleep Disorders Center. “Remember that exercising too close to bedtime (within three hours) can interfere with sleep. Exercise stimulates your heart, brain and muscles — the opposite of what you want if you’re trying to snooze. It raises your body temperature right before bed, which can be counterproductive as well. But I still promote exercise for people with sleep problems, and here’s why: Contrary to what most people think, exercise can help you sleep longer and more soundly, plus feel more awake during the day. People who are physically fit also have better quality sleep.”

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source: the Cleveland Clinic Wellness Center

 

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Perk Up Energy, Reduce Stress and Alleviate Pain

Here’s how to perk up your energy, reduce stress and alleviate pain: Focus on taking deep, slow breaths.

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Paying attention to your breath — how fast, how deep — can help boost your energy, calm you down, lower your stress, and even help you feel less pain. Often called “belly breathing,” yoga’s three-part breath is one of the easiest ways to reap several different health benefits. This exercise will be most effective if you are lying on your back, either on the floor or on your bed.

Place your hands on your lower abdomen. Relax and take a couple of breaths. Just observe what happens in your body while breathing as you normally do. Now, think of taking a deep breath and expanding the area beneath your hands; it should feel as though you’re inflating a balloon deep in your belly. On the exhale, think of bringing your navel back toward your spine to empty your lungs. Feel your hands rise and fall as you inhale and exhale. Next, place one of your hands on your chest while keeping the other on your belly. Take another deep inhale and let some of that expansion reach your chest. You should feel both hands move — one on your belly, one on your chest. Exhale from your chest first, and then your belly. Repeat a couple of times and observe what happens with the movement of your body. Lastly, move the hand on your chest up above your heart. Inhale once again, this time expanding into the belly, the chest and then the upper chest. You should notice your breathing has slowed considerably, and you might even feel a bit light-headed. On the final exhale, empty your breath from the upper chest first, proceeding all the way down to your lower abdomen.

Because we don’t get air into the deepest part of our lungs, we have to breathe faster and more frequently in order to get enough. This shallow, fast breathing activates your fight-or-flight nervous system response, which can make you feel more anxious and stressed. Consciously slowing and deepening the breath turns off that stress response and leaves your mind and body feeling refreshed, calm and focused. — From Judi Bar, yoga program manager at the Cleveland Clinic, and Sally Sherwin, certified yoga instructor.

source:cleveland clinic

 

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Congratulations to Ed Dolegowski, PT and Team Tenaya!

Congratulations to Ed Dolegowski and Team Tenaya for receiving this survey and compliment from one of your patients. Thank you for being such great examples of our company standards!

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“I love this office. Everyone in your office is very friendly and kind i love going there it feels like home away from home. Love it. Especially Mr. Dolegowski he is so funny and warm hearted .Keep up the great job. And your staff they are awesome.”

 
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Posted by on September 30, 2013 in Clinic Reviews

 

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10 Ways to Start Exercise: Part 1 of 2

Walking, strength training, running, swimming, biking, yoga, tai chi — the possibilities for exercise are endless. The good news is that it doesn’t matter which one you choose — it just matters that you do some form of exercise.

“If you have a choice between not moving and moving — move,” says Heather Nettle, MA, coordinator of exercise physiology services for the Cleveland Clinic Sports Health and Orthopaedic Rehabilitation Center. “Ultimately it will help with overall health and well-being.” So go ahead, find an activity you love and get moving with these 10 do’s and don’ts for starting an exercise routine.

1. Do Anything — It’s Better Than Nothing
Experts are quite clear on this point: Get 30 to 60 minutes of exercise three to five days a week for improved energy, as well as to help prevent heart disease, diabetes and certain types of cancer. If you can’t dedicate that amount of time, any exercise, any movement for any amount of time is better than nothing.

2. Keep Track
Tracking your steps with a pedometer is one key to success if you like to walk, says Michael F. Roizen, MD, chief wellness officer at the Cleveland Clinic. Another is recording some basic health information before starting a new routine. “Keeping track of how your body changes inside and out over the weeks and months gives you proof of the healthy changes you’re making,” he says. A few ways to do it:
• Before your first workout, check your blood pressure at your local pharmacy. Then recheck once a month.
• Time yourself at a track or on a treadmill. See how many minutes it takes you to walk or run one mile. Retest yourself after one month of consistent exercise.
• Measure your waist circumference and your weight. Take these measurements once a week.
• Schedule a visit with your physician and request these tests: lipid panel, vitamin D and C-reactive protein. Check these levels again after six months of consistent exercise.

3. Weight-Train
There’s no question: You’ll shed pounds faster if you lift weights. That’s because strength training builds muscle, and the more muscle you have, the faster your metabolism will be. And women, hear this: You will not bulk up! What you’re doing by lifting weights is preventing muscle loss. Strength training also improves overall body composition, giving you more lean muscle tissue in relation to fat, so you look toned and trim. To experience the most benefit, lift more weight than you think you can. Dashing through your repetitions doesn’t take as much effort because it allows your muscles to rely on momentum. Instead, focus on your form by practicing slow and steady movements on both the contraction and the release. This will help you strengthen every muscle fiber.

4. Head for the Hills
Do you follow the same flat path day in and day out when you go for your walk or run? Look for hills along your route that you can slip into your routine. If it’s too much for you to tackle all at once, start by going only halfway up. Walking or running up inclines boosts the intensity of your workout: It burns more calories and helps build muscle strength and cardiovascular endurance. Switching between flat surfaces and hills is a form of interval training, a type of workout that involves short bursts of high-intensity exercise in between moderate activity. This kind of exercise, practiced by elite athletes, can supercharge your workout. It can also help keep boredom at bay. If you have joint problems, go easy on the downhill — slow your pace and shorten your stride.

5. Think Outside the Box
Even if you can’t engage in rigorous, high-intensity sweat sessions, there are plenty of other ways to improve your physical health. According to a review in the American Journal of Health Promotion, mind-body practices like tai chi and qigong may help promote bone health, cardiorespiratory fitness, physical function, balance, quality of life, fall prevention and emotional well-being. Described as “meditation in motion,” tai chi and qigong involve a series of flowing, gentle movements — similar to but much slower than yoga. Interested? Get the Gaiam tai chi for beginners DVD in our clevelandclinicwellness.com wellness store.

Check back in tomorrow for the remaining 5 ways to get started on exercise!

 

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Be Prepped for your Primary Care Doctor

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The average visit with a doctor lasts mere minutes. Bring a list of your top three concerns and questions to make sure they get covered.

On average, visits to a family doctor generally last about 15 minutes. That’s not a lot of time to cover every facet of your health. Going to your appointment as prepared as possible can help both you and your doctor make the most of every minute. Before your visit, make a list of your top concerns. Why are you there? What’s been bothering you? Be prepared to describe your symptoms as accurately as possible: Where does it hurt, when did it start, does it get better or worse with movement, and how bad is the pain? Jotting everything down ahead of time will help you communicate your questions and concerns more accurately. Be prepared with a list of all the medications you’re taking, including supplements. If you see multiple doctors, make sure they all have an updated list. Lastly, write down your top three questions for your doctor, in order of importance. That way you’ll be sure to cover your most pressing concerns.

 
 

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Deep Tissue Massage too Expensive? Try a foam roller instead…

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Can’t afford a deep-tissue massage? Use a foam roller after your workouts to increase circulation and ease knots in all your muscles.

Ever wondered about those foam logs you see people rolling around on at the gym? They’re called foam rollers, and they’re an effective — and inexpensive — addition to your workout. Used as part of a warm-up, rolling improves circulation and gets the body ready for movement. It also helps with recovery after your workout. Like a deep-tissue massage, foam rollers help break up knots that tighten your muscles, helping you stay injury-free. Use them to loosen up tight areas in your quads, calves or outer thighs.

“The basic technique for using a foam roller is to slowly roll the targeted area over the foam roller. Once you hit a trigger spot, hold at that spot for a few seconds, slowly working yourself away from the spot,” says Melissa Hendricks, MEd, manager of the Cleveland Clinic Fitness Centers. “Use a foam roller with caution,” advises Hendricks. “When you hit the trigger spots, they can be very painful, and sometimes the foam rollers can cause mild bruising. Have a physical therapist show you how to properly use the roller when you’re trying it for the first time.”

 

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Everyone Needs a Pedometer

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Need a new way to motivate yourself to be active? Put on a pedometer to move more, weigh less and monitor how much you move each day.

Researchers have found that the simple act of wearing one encourages people to walk more and be more active when they would otherwise be stationary for hours at a time (like at work or in front of the TV). Even if you exercise for 30 minutes a day, you may also spend a lot of time sitting. Taking breaks to stand up, stretch and move around at least once an hour can go a long way toward keeping you healthy and fit. According to Dr. Mike Roizen, chief wellness officer of the Cleveland Clinic, a pedometer is a must-have for everyone. In fact, he recommends owning two. “Buy a backup pedometer, and overpay for it. It is one of the four things in life for which you should overpay: chef’s knife, great walking/exercise shoes, an engagement ring and two pedometers,” he says. That way, you’ll never have an excuse for not using one. Your ultimate walking goal is 10,000 steps per day. No excuses, says Dr. Mike.

 

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Stuck in your Car? Find ways to still be Active

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Drive time means less time for exercise. Find a gym near work and go during rush hour!

Research shows that the more time you spend commuting, the less likely you are to exercise. Time spent behind the wheel takes away valuable minutes that could be spent being active. It also adds to the total time you spend sitting each day. As Mike Roizen, MD, chief wellness officer at the Cleveland Clinic, points out, “People who sit eight to 11 hours a day are twice as likely to die (in a given three-year time period) than folks who sit for four hours a day or less.”

Even if you can’t change how far away you live from work, there are ways to get healthier and decrease your drive time. For instance, if you’re going to be caught in gridlock, why not drive in before the rush and then go work out or take a walk near your office? Or consider doing the same after work while you wait for traffic to subside. If none of these options work, says Dr. Roizen, use your time behind the wheel to de-stress. Practice breathing exercises to elicit a sense of relaxation. Bring your attention to your breath. Inhale slowly and deeply, allowing your belly to rise as it fills with air. Allow your belly to fall as you slowly exhale. And do not close your eyes — keep ‘em on the road!

 

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Gyms May be too Expensive for Some…Ask your Matt Smith Physical Therapist for Suggestions

thAre you having trouble affording a gym membership? In today’s economy, many of us want to be fit and healthy but too often money becomes an issue. If you can’t afford the gym, get fit at home with the use of an exercise DVD or video from the local library. Library cards are free and so is the rental.

Home fitness programs can be effective for young and older adults and for any fitness level. A gym is a great place to get in shape, but when the expensive deters your efforts, it’s time to consider an at-home DVD. Research shows DVD or Video fitness programs help older and younger adults alike. Research has also shown that activity and physical fitness staves off muscle decline and disability. So get to the library!

If you’re nervous about picking a workout that’s right for you, talk to a Matt Smith physical therapist, who may be able to recommend a workout type perfect for your fitness level.

 

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