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Government Helping Kids Stay Healthy


Helping parents make healthy family choices

Parents play a key role in making healthy choices for their children because the earliest decisions regarding food and physical activity occur in the home.  But in today’s busy world, it isn’t always easy.  Parents and other caregivers need a community of support.  So Let’s Move to offer parents the simple tools, support and information they need to make healthier choices for their family. Children learn from the choices they see adults make.  If children see parents enjoying nutritious foods and physical activity, they’re more likely to do the same.

Let’s Move is building communities by bringing together families, schools, private industry and government to make healthy living easier.  With greater understanding and opportunities for good nutrition and physical activity, parents can take simple steps so busy families can live healthier lives.

  • Empowering Consumers: By the end of this year, the Food and Drug Administration will have collected research, conducted dialogue with the industry, consumers and experts, and completed guidance for retailers and manufacturers to adopt new nutritionally sound and consumer friendly front-of-package labeling. This will put us on a path towards 65 million parents in America having easy access to the information needed to make healthy choices for their children. Many are already answering FDA’s call – including the nation’s beverage industry who are taking steps to provide clearly visible information about calories on the front of their products, as well as on vending machines and soda fountains.
  • A prescription for healthier living: The American Academy of Pediatrics, in collaboration with a broader medical community, will educate doctors and nurses across the country about obesity, ensure they regularly monitor your child’s Body Mass Index, provide counseling for healthy eating early on, and even write a prescription for parents laying out the simple things they can do to increase healthy eating and active play.
  • Next Generation Food Pyramid: To better help the public make healthier food and physical activity choices, the US Department of Agriculture plans to revamp the famous food pyramid  symbol and online interactive tools. MyPyramid.gov is one of the most popular websites in the federal government and  a 2.0 version of the Web site will offer consumers a host of tools to  put the Dietary Guidelines into practice.
  • Empowering Change: The USDA has created the first-ever Food Atlas, an interactive database that maps components of healthy food environments down to the local level across the country.   This information can be used by all sectors – including parents, educators, government and businesses – to empower and create change across the country. It will include tools to identify the existence of food deserts, high incidences of diabetes, and other conditions in their communities.
  • Let’s Move start up tools: This spring, Let’s Move will provide parents with simple and easy to use tips and toolkits to help get them moving. Check back for Let’s Move toolkits, including your interactive family contract to set your goals, pick your activities, and track your success.

Check out the Government website http://www.letsmove.gov/

Please take a chance to read through this article and the links. If we have a chance to save the future it is with our kids.
If you have any questions about how to start an exercise program please contact me atwww.healthandexerciseprescriptions.com
Jaime Hernandez
Health and exercise prescriptions Inc.

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Fitting physical activity into a crazy busy schedule


Fitting in physical activity into a crazy busy schedule can some times be difficult .

What is Physical Activity?

Anything that keeps your body moving!

It is not the same as a full exercise program.

What are some of the barriers to think about?
Most common Barriers

  • Time
  • Energy
  • Stress
  • Business travel
  • Vacations
  • Cost
  • Health or weight limitations
  • Disinterest or lack of motivation
  • Disease or previous injury
Ideas to over come Barriers
  • Time: Incorporate activity into your daily routines. Break it up into mini-sessions.
  • Energy and stress: Rate your energy and stress levels before and after increasing your activity levels.
  • Business travel: Take your sneakers and bring exercise tubing for convenient exercises in your hotel room.
  • Injury or previous disease post rehab… check out Health and exercise prescriptions
  • Vacations: Try fun new activities that are physical in nature or walk the beach for hours enjoying the view.
  • Cost: All you really need is a pair of shoes.
  • Health and weight limitations: Increasing physical activity safely will reduce these over time.
  • Disinterest or lack of motivation: Positive outcomes will help to motivate you, while choosing fun and social activities will increase your interest level.

Your Body’s Benefits From Being Active

  • Physical: Weight-control, strength, flexibility, coordination, strong heart, reduced muscle pain, and high energy
  • Mind: Feel great, improve attitude, reduce anxiety and stress, and improve mental focus and performance
  • Health: Better physical and mental health, helping to reduce risk of cardiovascular disease, colon and breast cancers, type 2 diabetes, and osteoporosis; assisting with healthy weight, joints and muscles; and promoting a healthy brain and healthy aging

How Much Physical Activity is Enough?

  • 30 minutes on most days to reduce risk of chronic disease

     

  • 60 minutes every day to prevent excess weight gain and improve endurance

     

  • 60–90 minutes every day to lose body fat weight loss

     

  • Yes, you can break it up into multiple, short bouts of activity! For example, taking a 10-minute walk three times during the day counts as 30 minutes.( as you get more in shape then you will want to do 30min together)

     

How to Get Physical Activity Every Day

  • Walk instead of drive.
  • Do vigorous housecleaning.
  • Use the stairs.
  • Get off the bus a couple of blocks early.
  • Park further away. Don’t waste time looking for a closer space, just walk!
  • Play tag with your kids.
  • Walk to your coworker’s desk instead of using e-mail or the phone.
  • Schedule walk-and-talk meetings.
Easy Ideas to Increase Activity at Work Follow These Tips!
  • Set your computer appointment calendar for a “date with activity” every 2–3 hours and follow this routine:
  • Chair squats (sit to stand 20 times)
  • Wall push-ups (lean into wall and do push-ups 20 times)
  • Jumping jacks (20 times)
  • Chair dips (put hands on arm rests and push down to lift your buttocks off the chair 10-20 times)
  • March in place for 30 seconds (60 seconds if you’re really daring!)
  • Initial goal: Once daily
  • After three weeks: 2–3 times a day

Easy Ideas to Increase Activity at Home Follow These Tips!

  • While watching TV at night, use each commercial break to increase your activity by doing the following routine:
  • Chair squats (sit to stand 20 times)
  • Wall push-ups (lean into wall and do push-ups 20 times)
  • Jumping jacks (20 times)
  • Chair dips (put hands on arm rests and push down to lift your buttocks off the chair 10-20 times)
  • Lunges (start with feet together, step out one leg in front about 3 feet, bend slightly, stand back up, return feet together and repeat 10 times per leg)
  • Simply (and briskly) march in place or around the room for 2 minutes.
Using a Pedometer to increase awareness of daily activity
  • Increasing steps each day
  • 10,000 steps a day = ACTIVE
  • Keep up your goals for active steps…30min a day

Here is a sample routine

Day
Physical Activities 30+ a day
Minutes
Total Minutes
Monday
Park farther away, walk from the parking lot to work
Walk during break
Walk from work to parking lot
10
10
10
30
Tuesday
Park farther away, walk from the parking lot to work
Take a walk with coworkers at lunch
Walk from work to parking lot
10
25
10
45
Wednesday
Park farther away, walk from the parking lot to work
Walk from work to parking lot
Play with kids & dog
10
10
20
40
Thursday
Park farther away, walk from the parking lot to work
Walk from work to parking lot
Dust furniture and clean mirrors
10
10
15
35
Friday
Park farther away, walk from the parking lot to work
Walk during break
Walk from work to parking lot
Walk dog after work
10
10
10
15
45
Saturday
Go for a walk or hike with a family member or dog
Play catch with the kids
30
15
45
Sunday
Tend to the garden
Vacuum the house
15
25
40
Well I hope this information is helpful and get you thinking about how to become more physically active. If you have any questions comments or concerns please contact me. Always get clearance from you doctor before starting new physical activity program.
Jaime J Hernandez
Health and exercise prescriptions Inc.©


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Do you have neck, low back or muscle pain?


Do you have neck, low back or muscle pain?

We all wish we could go to the  massage therapist to rub out muscle pain at least once a week but, for most of us that is not realistic.

Sometimes sitting for a long periods of time, sitting in a bad posture or stress can cause tension in many places through out your body.

Most people have some sort of muscle pain in their life. Knowing how to make their muscles feel better has left a lot of people confused. Self care is important to learn and understanding how to use some of the therapy tools such as a foam roller, Theracane, and the stick  are important so that you can help manage your aches and pains.

The first Therapy tool I would like to talk about is the Theracane.  The Theracane can be used to help with trigger point pain; pain that is coming from your muscles. Sometimes pain from your muscles can radiate and cause pain in other areas of the body. (more info at http://en.wikipedia.org/wiki/Trigger_point#Self-treatment) I personally use the Theracane on a regular basis because I often times carry stress and muscle tightness in my shoulders and neck. I do about a ten to fifteen minute session with the Theracane a couple times a week and it brings almost immediate relief of pain and or tightness in my muscles. The Theracane comes with some basic instructions and should be used with caution because you can hurt your self if you over do it.

Thera Cane

http://www.theracane.com/index.html

The next therapy tool I would like to talk about is the Stick. I am a runner and have lots of aches and pains from pushing my self to run further. The stick helps to break up adhesions in your muscles and keep the circulation in your muscles and cells good. I use the Stick mostly on my legs( Calf,quads,hamstring,IT band) but if you have a willing partner you can use it on your back, neck and arms as well.

The Stickhttp://www.fairhavenrunners.com

The last tool I am going to talk about is the foam roller. I use this for my back and legs to do self massage. You can also use it for various exercises and practicing balance. I lay on it and roll back and forth to help my stiff legs and lower back muscles. This tool can be used every day and is especially good for you if you job requires siting for long periods of time.

Foam rollerFoam roller

http://www.bellevuehealthcare.com/

If you are confused on how to use any of these tools listed above I would recommend finding someone qualified to help you.

you should always talk to your primary care physicians before starting any new program.

Thank you for your time and interest if you have any questions, comments or concerns please contact me at.

Jaime J Hernandez

Health and Exercise Prescriptions Inc. ©

www.healthandexerciseprescriptions.com

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Sports nutrition 101

One might find it ironic that I’m writing a blog post about nutrition on Super Bowl Sunday, but in sports parlance, the best offense is a good defense.

At my last session Jaime and I discussed some of the basics for nutrition to go along with a focus on fitness.

“Actually, you’re training like an athlete, so you’d better eat like one,” he advises. Granted, most of us aren’t training for a Super Bowl ring or Olympic gold, but a body engaged in a training program does has special needs, and the first on that list is adequate protein.

Jaime explained that our muscles are deconstructed by lifting weights, literally tearing the muscle fibers. They need complete protein to help rebuild them. A typical person who isn’t training needs about .8 kg protein per pound of body weight per day. When you train, that increases to 1.2 kg. Elite weight lifters require 1.5 kg. Don’t get enough protein? Your body will start stealing from what you already have to meet its needs – not the optimal recipe for results.

Jaime also advises taking a good supplement to ensure you’re getting the nutrients your body needs – our foods today aren’t as nutrient-dense as they once were.

Of course, when you’re loading up on all that good protein, you want to be aware of your optimal caloric needs for the day, a topic I’ll cover next time.

Now, off to my friend’s Super Bowl party, where I’ll be sure to seek out a serving of pulled pork or beer-can chicken to balance out the chips and salsa.

-Hilary
Client, Health & Exercise Prescriptions

http://www.healthybellingham.com/

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Healthy Mother Healthy Baby. Exercise Before, During and after pregnancy.


Exercise before, during and after pregnancy.

Why is it so important to exercise for your pregnancy? Exercise will help you build endurance, strength and better circulation for your delivery, carrying the baby nine months and Post baby recovery is faster.

“Exercise is highly effective to improve health if done in a safe way”.

The components of fitness apply to women who are pregnant with some care and understanding of the body’s changes and its changing needs as it goes through all of  the phases of pregnancy. Addressing all of the major body systems is important; Cardio, weight training,core training, stretches, nutrition,relaxation techniques.

Remember everyone is different and every pregnancy is different.

Exercising during pregnancy can be very complicated for some women and than rather easy for others.

The women that come in for training have different levels of exercise experience; there are women with exercise experience and women with little to no exercise experience; some are not pregnant yet trying to conceive and others are now pregnant and want to stay in shape to deliver the baby; then after giving birth getting back into pre-baby shape.

Women’s workout routines depend on many factors some of which are medical and should be weighed in to make sure to develop a safe and effective exercise routine for the mother and the baby.(Every pregnancy is different, therefore a complete medical history and pre-exercise interview must be preformed and ask for a physician’s release and or prescription for any pregnant client.)

The benefits of a safe individualized exercise plan are increase mood, increase energy, better posture, better sleep, helps muscle tone, endurance and strength for your whole body; also performing regular exercise helps weight control and the placental size has also been shown to increases as a result of exercise.(The placenta acts as a nutrient base)The psychological benefits of exercise are related to an improved self-image, and self-control during pregnancy. The time in labor can be very stressful psychologically and physically being physically conditioned will help .

The American college of obstetrics and gynaecology(http://www.acog.org/ )has more information on the effects of exercise and pregnancy.

I am going to go over the basics that women should be aware of to be safe when starting their exercise program.

1.Pay attention to your body and your heart rate not to work to hard or strain your self when doing cardio and weight training.

2.Make sure you are getting the popper food intake and water. Calorie requirements during your pregnancy increase 25% in the second and third trimester.Protien increase is said to be around 10 grams a day to 60 grams. water requirements are a minimum of 8-12 cups a day.

3.Lactating women should take special care to get proper nutrition to insure there baby gets what they need. Lactating women have a calorie increase of around 23% and a slight increase in protein to 65 grams the first six months to around 62 the last six months of lactating. water requirements increase to 12-16 cups a day because about 87% of the milk is water.

4.Always start slow; wear a heart rate monitor when exercising and allow your body time to adapt to your program.

5.Make sure to consult with your primary care physician before you start any exercise program.

If you need further guidance contact us.

Thank you

Jaime Hernandez

Health and exercise prescriptions

www.healthandexerciseprescriptions.com

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