Health & Fitness 2012

by Kathy Steege
Select Physical Therapy
www.selectphysicaltherapy.com
407-352-3508 • 407-292-0073

Water offers a greater resistance to movement than air, which makes the muscles, including the heart, work harder. This results in more calories burned, while allowing greater potential for losing inches and pounds. Swimming is also a low-stress activity for the joints.

Swimming is a great workout because it utilizes the entire body. A person should choose swim programs based on what is most comfortable. There are many types of creative water workouts for all ages. One can join a structured swim class or take a class at a local fitness club that offers a workout without having to immerse the head in water. Another option people have is to join a masters swim class, which focuses on mastering different stroke types. Even something as simple as walking through or treading water will offer many benefits. People who tend to have difficulty with “land” exercises tend to do well in water, because there is less stress on the muscles and joints.
In order to enjoy cardiovasc
ular and weight-loss benefits, a person should engage in swimming for 20 minutes, three times per week. Individuals should progress slowly and not increase their total exercise time more than 10 percent per week. Swimmers should consult a doctor prior to beginning a program, and stay well-hydrated.

submitted by Massage Envy
Dr. Phillips
www.massageenvy.com
407-354-3689

Once thought to be an extravagance, massage is a perfect elixir for good health. It can also provide an integration of body and mind. By producing a meditative state or heightened awareness of living in the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.

The following are some of the benefits massage provides:

• Increases circulation to allow the body to pump more oxygen and nutrients into tissues and vital organs.

• Stimulates the flow of lymph, the body’s natural defense system against
toxic invaders; and improves the condition of the body’s largest organ — the skin.

• Relaxes and softens injured and overused muscles.

• Reduces spasms and cramping.

• Increases joint flexibility.

• Reduces recovery time, helps prepare for strenuous workouts, and eliminates subsequent pains of the athlete at any level.

• Releases endorphins, the body’s natural painkiller.

• Reduces postsurgical adhesions and edema, and can be used to reduce and realign scar tissue after healing has occurred.

• Improves range of motion and decreases discomfort for people with low back pain.

• Relieves pain for migraine sufferers.

• Provides stretching for atrophied muscles and reduces shortening of the muscles for those with restricted range of motion.

• Assists with shorter labor for expectant mothers.

• Helps people sleep better and can increase their concentration.

• Reduces fatigue and gives people more energy to handle stressful situations.

by Jennifer Gruber, M.A., L.M.F.T., L.M.H.C., community liaison
Sutton Homes Memory Care Homes
www.suttonhomes.com
407-740-8815

Currently, more than 5.3 million Americans are diagnosed with a dementia-related illness. Some studies indicate that the number is expected to increase to 16 million by 2050.

Given this prediction, many individuals will be caring for a loved one who has this disease at some point in their lives. Care-giving for a loved one with memory loss has its own unique challenges.

The following 10 pointers are helpful for anyone providing this specialized care:

• Be patient, calm and flexible.

• Consider that a particular behavior could be triggered by pain or depression.

• Respond to the emotion, not the behavior.

• Refrain from convincing or arguing.

• Acknowledge requests and respond to them.

• Consult with a physician to determine if medications could be causing some of the behaviors or could help with some of the behaviors.

• Do not take the behavior personally.

• Stick to a routine and maintain a quiet, soothing environment.

• Get support from others.

• Become educated about community resources.

by Alice Rall, weight coach
Metabolic Way Natural Weight Management
www.metabolicway.com
407-463-0105

Heart disease is the No. 1 health problem in the world, accounting for more deaths than the next five diseases combined. Everyone should know their personal risk for cardiovascular disease. Physicians, who offer noninvasive tests that look directly at the vessels, can detect and quantify cardiovascular disease at the earliest stages. Many people are not aware that heart disease is not only preventable, but it is reversible.

The risk of heart disease can be dramatically improved through simple changes in diet and exercise. Weight-management programs are not just weight-loss diets. They are programs that teach participants how to lose weight, identify healthy foods, incorporate these foods into daily meals, and develop new dietary habits that can prevent and reverse disease — including heart disease. Learning to maintain a healthy weight may be as important as weight loss, since yo-yo dieting can be detrimental to heart health.

A healthy diet is the key. Exercise will not make up for a poor diet. However, exercise is important to good heart health and helps to minimize stress. Studies indicate that people will exercise on a regular basis if they do something they enjoy. Incorporating 30 minutes of a fun activity, such as walking, swimming or biking daily; and enjoying a heart-healthy diet can lead to improved cardiovascular health.

by Jason D. Schultz, M.D.
The Medical Concierge
www.themedicalconcierge.com
407-648-5252

Most out-of-town visitors underestimate the Florida sun. Central Florida offers a subtropical climate. From April to October, the sunshine, heat and humidity can be intense, particularly between the hours of 11 a.m. to 3 p.m. It is best for people to avoid prolonged outdoor activity during these hours. If someone must be outside during this period, he should avoid prolonged exposure to direct and reflected sunlight, seek shade protection frequently, and drink plenty of cool fluids to replace those lost because of sweating. Everyone should remember that they can burn even under shade or overcast skies, while in a pool or water park, and even through clothing.

Many people use sunblock and still get burned. Generally, this occurs because of two factors — they used the wrong type of sunblock or used the right type of sunblock wrongly.

Most fair-skinned people of Northern European origin need a sunblock, not a sunscreen, with a sun-protection factor of 30 or greater to prevent sunburn when spending the day at local attractions. Even dark-skinned people of African origin will burn using an SPF 4 sunblock in Florida. Using lesser SPF preparations will dramatically increase a person’s risk of sunburn. But many people will do so, thinking this will increase their tan during their short holiday. Far too frequently, sunburn is the result.

When choosing a sunblock, people should remember that the effectiveness in preventing sunburn and sun damage is a feature of the sun-blocking chemicals and not of the oils, greases, emollients and moisturizers. In fact, the best sunblock for extended use may be the nongreasy, waterproof spray-on formulations specifically designed to resist the effects of sweat, pool water and other moisture sources.

For maximum effectiveness, a sunblock should be applied freely to clean, dry skin, and allowed to dry and remain on the skin for 30 to 45 minutes before swimming or sweating. This allows the active sun-protecting ingredients to bind to the skin cells and create an effective sun-blocking layer. Most outdoor-active residents apply sunblock as part of their morning routines. The sunblock should be reapplied frequently throughout the day to areas that are subject to rubbing — around waistbands, straps and collars — or if the person is swimming or sweating profusely.

Again, if people can take an indoor break to allow for reapplication and binding, this will enhance the effectiveness of their sunblock.

by Thuy Nguyen, D.C.
Nguyen Wellness Center
www.nwellnesscenter.com
407-614-5891

The average person strives to live a comfortable, stress-free and pain-free life. However, even with precautions and strategic planning, it is sometimes difficult to avoid incidences, accidents and mishaps that result in pain. Sleeping in an awkward position, exercising and even horse-playing are all common situations that could easily leave a person in pain. The fact that people sometimes experience pain does not necessarily mean that they have done something wrong, as much as it means everyone shares common vulnerabilities called muscles, joints, bones and connective tissues. Some of the most common pains experienced on average include neck and back pain, and headaches. These are pains that may often be treated with alternative measures instead of medications and surgeries. Chiropractic care is one of the most common alternatives to pain treatment and is often sought by individuals looking for relief from accidents, sports injuries, muscle pain, headaches, and back and neck pain. More than 20 million Americans visit a chiropractor annually. Chiropractors utilize their hands to manipulate the spine into proper alignment. Theory holds that a body in proper alignment will heal itself.

submitted by Health Central ExpressCare
www.healthcentral.org/health-central-services/express-care
407-253-7850

The summer months are here, and there are plenty of fun activities for the entire family. However, there are dangers to watch for, and it is important for people to keep some tips in mind to stay healthy while outside in the Florida heat.

Sunburns, dehydration and heat exhaustion are a few of the dangers to be aware of when playing or working in the summer heat. To prevent sunburns, individuals should wear a sunscreen with an SPF of at least 15, as well as lightweight, long-sleeve shirts and long pants.

Dehydration symptoms include weakness, disorientation, muscle cramping, headaches and fainting. The most important step in preventing dehydration is for a person to drink plenty of water. Symptoms of heat exhaustion include nausea; headaches; muscle cramps; and cold, clammy hands.

If experiencing symptoms of heat exhaustion, one should move immediately to a cooler location and drink plenty of water. If any symptoms persist, the person should seek medical attention at a walk-in urgent-care center or call 911 for immediate attention.

by Amy Schwartz
Jewish Community Center of Southwest Orlando at the Jack & Lee Rosen Campus
www.orlandojcc.org
407-387-5330

When school ends for the year, children across Southwest Orlando will breathe a sigh of relief, while parents likely will become overwhelmed with all the choices they have to make to occupy their children during the summer break.

Parents should consider what will be best for the health of their child during the summer months from a physical, mental and social perspective. Summer camp is a good opportunity to build and reinforce the social skills that children develop in the classroom. An excellent program also stimulates children intellectually by challenging them creatively.

Compared to the alternative of staying at home, attending camp is a physically healthier choice. On average, children who attend day camp take an incredible 11,916 steps per day, according to a 2009 North Carolina State University study by researcher Benjamin Hickerson. All of that physical activity combines to make children healthier today while creating habits for life.

by Farnaz Namin-Hedayati, Ph.D.
Center For Work Life
www.centerforworklife.com
407-217-2560

According to studies by the National Institute of Occupational Health, U.S. businesses lose more than $300 billion per year because of absenteeism, employee turnover and workers’ compensation benefits directly resulting from overwork. If people push through when they are tired, it can take them up to five times longer than normal to get their work done.

People need to be human beings, not “human doers” who risk turning businesses into mindless commodity operations with negative long-term consequences to the company, its capital and competitive edge.

The following are seven practices that employers can introduce into their organizations to increase productivity and creativity, and reduce costs at the same time:

• Identify actual requirements of each job vs. the traditions of the company or preferences of the manager.

• Encourage everyone to regularly take a lunch break away from the workplace.

• Encourage real vacation time.

• Offer articles, books and seminars about stress and overwork, work-life balance and personal energy management.

• Seek ways to sneak in a little fun.

• Consider providing employees with training in relaxation methods like yoga.

Human beings should exercise value judgment and practice living life through what is valuable.

People can choose to have it all.

by Samuel P. Martin, M.D., F.A.C.S., founder/medical director
Vascular Vein Centers
www.bestveintreatment.com
407-244-8559

Water is the only place that gravity does not affect veins. The effects of gravity for long periods of time is the main reason vein disease develops. Veins are responsible for returning blood back to the heart. They have a tough job, because blood has to travel uphill. Because of many factors, including occupational risks, standing or sitting for long periods of time, heredity, pregnancy or hormonal factors, veins can become stretched, or varicose and malfunction. Because swimming has antigravity effects, it is one of the best ways to take the pressure off veins and promote leg health.

Daily immersion in water, whether it is walking, swimming or pedaling with an Aqua Jogger or other buoyant device, or even sitting, is helpful. Most people experience relief of aching, throbbing and pressure, especially if their occupation requires prolonged standing or sitting in one place.

Pool therapy relieves the symptoms of spider and varicose veins, including aching, burning, heaviness, pressure, cramping, and swelling of the legs and ankles, that ultimately lead to skin changes and ulcers in the gaiter area of the leg.

submitted by Diva Doll Fitness & Pole
www.divadollfitnessandpole.com
407-297-7653

When someone thinks about women’s fitness, usually running on a treadmill with girlfriends or a morning spin class come to mind. Chances are, pole dancing is probably not at the top of the list. Pole dancing is one of the sexiest sports a woman can be involved in. Once it has been tried, the addiction takes hold. Core muscles, flexibility, upper-body strength, and overall grace dramatically improve. Most women think they will never be able to hold themselves up; but the best thing about this type of fitness is that participants are not focusing on their weight, they are more concerned about how to execute fabulous moves, like The Diamond.

Chair dancing is an option for those not ready to take the plunge into the pole pool. Dancing on a chair is a form of exercise. Completing a whole routine while seated in a chair achieves a full aerobic workout, and increasing strength, endurance, flexibility and cardiovascular health. Since it is a no-impact exercise, chair dancing is perfect for those who have an injury or disability.

submitted by Susan Meyer, L.M.T., C.A., spa manager
Meisenheimer Day Spa
www.meisenheimerdayspa.com
407-351-8885

Beautiful skin starts with healthy skin. To maintain and improve skin health, an effective cosmeceutical skin-care regimen is essential. Restoring and maintaining optimal skin health is a concept that traditional over-the-counter products cannot accomplish. Most people have no idea that the top 15 to 30 layers of the skin are dead. These products can only treat the surface of the skin and are not strong enough to make skin changes, which is the ultimate goal.

Sometimes people are fooled into believing the hype from commercials and
advertising. After all, “If so-in-so uses it, it must work.” If this were actually true, everyone would have beautiful, healthy skin without hyperpigmentation, acne or wrinkles.

Finding a professional who will take the time to customize a skin-care protocol to fit a person’s individual lifestyle, needs and budget can save many trips to the store to buy product after product that will hopefully work “this time,” only to be disappointed again.

The strength of a product, type of ingredients and avoidance of certain preservatives are all important in overall well-being.

Finding honest, ethical products, as well as the people to trust with one’s skin, are essential in achieving the goal of good skin health.