How About A Little Pre-Shovel Exercise Warm-Up For Muscles To Prevent Injury?

You may have heard of warming up your muscles before going for a run or swinging a golf club, but what about warming up before you shovel snow?

 

Shoveling snow is physical activity and it is recommended to warm-up before ANY type of physical activity so that your muscles are prepared to move the way you want them to move.

 

In a recent video that I created, I take you through a really cool warm-up that you can do before shoveling snow, going for a run, swinging a golf club, or shooting some hoops.

 

Why is it important to warm-up your muscles?

  • Prepares your muscles for more intense movement
  • Increases circulation
  • Increases heart rate
  • Improves range of motion
  • Improves dynamic flexibility
  • Improves mental clarity and focus when you visualize your upcoming workout as you warm-up
  • Reduces stiffness
  • Decreases soreness from previous workout
  • Reduces risk of injury

Next time you’re ready to shovel snow, clean your house, do some yard work, or exercise, keep this video ...

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Cardio Cleaning Before The Holidays!

Instead of working out on a bike or treadmill, why not do a little cardio cleaning at your house and get your workout in by scrubbing counters, cleaning toilets, and moving furniture before you vacuum?

 

This holiday season isn’t quite like any other due to COVID-19 and social distancing. My family cancelled our plans to visit my hometown in Cincinnati to reduce risk of exposure during traveling. I care for too many patients with medical issues like post-surgery, heart conditions, and frailty to put myself at risk and jeopardize their well-being too.

 

Despite not visiting family or inviting family/friends to join us for Thanksgiving dinner, we are still taking this time to thoroughly deep clean our house before decorating for Christmas. It’s kind of our tradition!

 

We cardio clean room by room before Thanksgiving so we can set up the tree on Thanksgiving Day and start to get in the festive mood of Advent, St. Nicholas Day, St. Lucia Day, and the 12 Days...

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Fall Into Fitness!

Fall is the perfect time to get back on track with consistent fitness. 

 

It’s not too hot.

 

It’s not too cold.

 

It’s just right!

 

Enjoying the outdoors and breathing in fresh air can lift your mood and clear your mind. Physical activity helps maintain a healthy body weight and improves quality of life. Physical activity can also improve self-esteem and act as an antidepressant effect in people with depression.

Here’s a few ideas to help you fall back into the healthy habit of fun fitness:

  • Find a new trail at a local park
  • Walk the dog 
  • Enter a local 5k
  • Be a tourist in your hometown and go sightseeing at the local landmarks
  • Ride your bike on a converted Rails-to-Trails
  • Kayak and see the last fall colors
  • Hang your outdoor Christmas lights in warmer weather
  • Play cornhole in the backyard near a fire pit at dusk (then roast some marshmallows!)

Select one of these options or create one of your own. The important thing is to get...

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Fall Into Fun!

We are full speed ahead into the Fall season!

 

I encourage you to take advantage of the cooler temperatures and not let the lingering beast of COVID-19 cancel all your plans.

 

Here’s a few tips to navigate through the fun in this very different season of Autumn.

 

Visit a local apple or pumpkin farm. Pick your favorites while supporting a local business at the same time. Bonus tip: the more you pick, the more you lift - you won’t need to go to the gym later!

 

Find a fun run or 5k to walk, run, or ruck. Support a local charity and fundraiser to help your community while also burning off some calories. If you can’t find a local in-person event that is maintaining social distancing, then find a virtual race you can compete in!

 

Walk or bicycle along a bike trail. Get out and enjoy nature. Take the kids and show them all the different shades of leaves. If you ride a bike, please wear your helmet.

 

Go fishing! With the cooler...

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Why Youth Sports Help Kids In Life

Do you remember playing sports as a kid?

Even if you didn’t play for a school team, you probably played hopscotch or kickball, rode your bike, shot some hoops, swam in a lake, and the list could go on and on.

Kids used to be more active. Unfortunately, now it is estimated that 33% of kids born in the year 2000 or later will suffer with an obesity-related health problem like diabetes, high blood pressure, stroke, osteoarthritis, or even cancer.

It is recommended that kids ages 6-17 years old participate in 60 minutes of play every day. Unfortunately, up to 43% of kids today do not meet this recommendation.

Why Are Youth Sports So Important?

Kids who participate in high school sports are:

  • More likely to remain physically active and 1/10 less likely to experience obesity
  • Less likely to smoke, use drugs, and carry weapons
  • Tend to develop better peer-to-peer relationships, experience higher self-esteem, demonstrate better attachment to adults, enjoy a closer sense of family, and...
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Why Your Activity Level Now Will Impact You Later

Are you among the millions of Americans who have high aspirations for how you’ll spend the extra time during your post-retirement years? Whether you plan to travel the world, pick up fly fishing, spend more time woodworking or sign up for a golf league, your physical fitness level will be a factor.

2010 study suggests that the fitness declines we typically attribute to advancing age are largely caused by living sedentary lifestyles—which are on the rise due to the prominence of desk jobs in the workplace and activity-limiting personal technologies including smart phones and voice-activated remote controls in the home. Still, this runs contrary to the widely held belief that any declines in our physical abilities are caused solely by biological aging. Do we really have control over how active we’ll be in our “golden years”?

In a word, absolutely. The study—which examined 900,000 running times of marathon and half-marathon...

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Are You Fit?

Do you know how your physical health compares to others?

Welcome to Fit Factor!

Huh? What is Fit Factor?

It’s a FREE survey created by The Private Practice Section of the American Physical Therapy Association that helps you learn how your physical health compares.

Knowing your Fit Factor score will help you understand the areas of health you are successful in and the areas of health that need a little improvement.

Plus, you can receive immediate helpful tips to make improvements right away!

Just click the survey link below to get started – it’s that simple. You can create an account or sign in as a guest.

https://www.fitfactorsurvey.org/fit-factor/

To Your Best Health,

Dr. Jeanette

If you have questions, comments, or concerns about your Fit Factor Score, please don’t hesitate to request a FREE telephone consultation with Dr. Jeanette to learn how to improve your score, and more importantly, your overall health.

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7 Great Things To Do In Southeastern WI If You Didn’t Have To Worry About Back Pain

80% of Americans will experience back pain at least once in their lifetime. If you are living with back pain, then you might also feel pain in your butt and down your leg – also known as sciatica. Back pain can limit your ability to sit, stand, walk, and sleep. It can be so painful that you stop doing the things you love to do.

But what if you didn’t have to live with back pain?

Can you picture it?

Could you be:

1) Enjoying the beauty of Petrifying Springs

Without the achy soreness of back pain, you could be sitting at a picnic table laughing with your family or friends, riding your bike, playing with your dog at the Dog Park, hiking or walking the trails, running the bases on the softball field, or chasing your kids on the playground at this 360-acre park.

http://www.co.kenosha.wi.us/1652/Petrifying-Springs-Park

 

2) Relaxing at Racine North Beach

If your back pain or sciatica wasn’t limiting how far you could walk or how long you could sit in one spot, you...

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