More than 1.1 million people in the United States are living with HIV, and 1 in 7 people don’t know they have it. The good news is you can help change this – spread the word about National HIV Testing Day on June 27.Read More
In a new study involving people over 70 who have exercised regularly for years, scientists discovered that the participants' hearts, lungs, and muscles were in equivalent shape to those of people in their 40s.
Regular exercise could help keep the body young, new research shows.Read More
Smartphones have transformed modern life in more ways than anyone could have imagined. They enable 24/7 access to infinite information and tools that help us stay organized, track our fitness, express ourselves and be entertained. However, easy access to these digital devices and their habit-forming qualities has led to high screen time for both children and adults and emerging research suggests that such high screen use can have a negative impact on mental health.Read More
Join AOTA and occupational therapy practitioners, educators, and students across the country as we help others Live Life To Its Fullest by avoiding the pain and injury that can come from heavy backpacks and bags.Read More
Make sure your vaccine records are up to date!Read More
Anyone can have a stroke. Everyone should be ready. Learn the F.A.S.T. warning signs!Read More
Joint-friendly exercises offer you the benefits of physical activity while keeping your body safe from impact. What’s not to love?
Maintaining an exercise regime provides conditioning for your body and tones and strengthens your muscles. It can improve your balance and add strength to enhance quality of life and experience superior joint function.Read More
Every day, hundreds of children are taken to emergency rooms with burn injuries.
Learn how you can prevent injuries from fires, scalds, electrical sources and other risks in the home.
- Electrical safety
- Fire safety
- Home safety
- Scald safety
Test your knowledge about this vital annual vaccine.
True or False:
- If you received a flu shot last year, you don’t need to get another one
- Everyone should get a flu shot
- A flu shot is the only way to protect yourself against the flu
Allergens are widespread, but highly variable in U.S. homes, according to the nation’s largest indoor allergen study to date. Researchers from the National Institutes of Health report that over 90 percent of homes had three or more detectable allergens, and 73 percent of homes had at least one allergen at elevated levels.Read More
Children are at greater risk for frostbite than adults are. Because of their greater surface area children lose heat from their skin more rapidly than adults do. Parents can help prevent frostbite by dressing their child(ren) in layers and covering all body parts from exposure to the cold by wearing hats, scarves, and mittens.Read More
Mammograms may rival colonoscopies for the least-favorite screening test among women.
In spite of the discomfort mammograms may cause, many women stick to a regular schedule of getting them—and with good reason.Read More
June is National Safety Month and the ideal time to spotlight how to make a home much more friendly to seniors using wheelchairs or walkers.Read More
How to walk 10,000 “steps” to better fitness.
By Chris Hammerlund
The most useful suggestion for activity or exercise is the one that matches up to your life most naturally.
But that's the question with exercise isn't it? If your desire to exercise doesn't cause you to change your life, then how can it possibly make a difference? The underlying truth is that exercise seldom works if you simply drop an artificial exercise regime on top of a sedentary lifestyle expecting it to be a lifechanger. Something has to change. As in you have to change a little.
The hottest concept in fitness these days gradually morphs exercise into a natural part of your life - a slightly “new” life based on activity
It's called the “10,000 steps a day” program. Some corporations have adopted it for their employees, but anybody can use it.
Here's the theory. Even total couch potatoes take a predictable number of steps each day. Fit people do the same. The difference in the number of steps is not so much a function of exercise. It's a function of how they life their lives.
So, how many steps each day translate into the likelihood of fitness. The answer is about 10,000 which sounds like a lot. But even couch potatoes average about 2,000 a day. It takes about 2,000 steps to walk a mile and so 10,000 steps is about five miles.
To reach 10,000, you don't have to quintuple the total from one day to the next. But add 500 steps every day. The object is to increase the daily rate. A good walk with the dog will work wonders. Buy a pedometer and track your steps. They'll add up.
So, here's the good part. There are hundreds of ways to “walk” by doing other fun things besides walking. Here some equivalencies of common physical events that translate into steps:
Aerobic dancing (low impact) - 115
Aerobics (intense) - 190
Aerobic step training, 4" step (beginner) - 145
Backpacking (no load) - 155
Backpacking with 10 pound load - 180
Backpacking with 30 pound load - 235
Badminton - 150
Basketball (game) - 220
Basketball (leisurely, non-game) - 130
Bicycling, 10 mph (6 minutes/mile) - 125
Bowling - 55
Canoeing, 2.5 mph - 75
Cross-country snow skiing (leisurely) - 155
Cross-country snow skiing (moderate) - 220
Cross-country snow skiing (intense) - 330
Cycling, 15 mph (5 minutes/mile) - 200
Cycling, 5 mph - 55
Dancing (fast) - 175
Gardening (heavy) - 155
Gardening (moderate) - 90
Golfing (with a cart) - 70
Handball - 230
Housework - 90
Ice skating (leisurely) - 95
Mopping - 85
Mowing - 135
Painting - 80
Ping Pong - 90
Racquetball - 205
Roller skating (moderate) - 150
Rowing machine - 180
Running 8 mph (7.5 minutes/mile) - 305
Running 10 mph (6 minutes/mile) - 350
Scrubbing the floor - 140
Scuba diving - 140
Shopping for groceries - 60
Skipping rope - 285
Snow shoveling - 195
Snow skiing, downhill - 130
Soccer (competitive) - 195
Squash - 205
Stair climber machine - 160
Stair climbing - 140
Swimming (25 yrds/minute) - 120
Swimming (50 yards/minute) - 225
Swimming (75 yards/min) - 290
Tennis (doubles) - 110
Tennis (singles) - 160
Vacuuming - 75
Volleyball (leisurely) - 70
Washing the car - 75
Water Skiing - 160
Waxing the car - 100
Window Cleaning - 75
OK, so I am NOT going to wash windows to get in better shape. That's worse than jogging.
10 tips for Winter Wellness
- Go for a walk even when the weather is really cold – your body has to work overtime to get warm and you may burn up to 50% more calories than you would on the same walk in summer! But remember, go a little slower until you get warm and keep up the hydration.
- If you find it hard to get motivated to exercise in winter…just think of spring and how much harder it is to get back into shape rather than maintain your fitness throughout the winter.
- Be aware of tendonitis and stress fracture if you don”t exercise in winter and expect to pick up where you left off after a whole winter with no exercise.
- Instead of picking up a cup of hot chocolate to keep yourself warm, try a herbal beverage.
- Gain an interest in indoor sports as opposed to cycling and jogging outdoors. Don”t forget that swimming at an indoor pool is an option for a great cardio workout!
- The cold air and indoor heaters can dry out your skin. Make sure you drink at least 8 glasses of water each day and use moisturizers throughout winter.
- Buy some indoor plants to soften up the dry atmosphere caused through heating. Indoor plants give off moisture and oxygen and the colours will brighten up a dull day outside.
- Caught a cold or flu? If the infection is above the neck (nose, throat) you could be OK to complete a low intensity workout. However, if you have symptoms that are worse than an average cold (chest congestion, muscle aches), exercise will only make you worse and delay your recovery. Rest is the best medicine.
- Wear the right clothes when exercising in winter. Polypropylene is the perfect fabric to wear underneath a tracksuit, which will provide great insulation but minimise moisture loss. Gore-Tex is a fabric used widely for providing protection from the rain and wind.
- Feel like sitting on the couch with a video and snacking on a cold, wet day? Reach for a protein bar or packet of soy nuts instead of high energy, high fat snacks.
Let the tears roll, for crying out loud
By Chris Hammerlund
Dear Chris: The holidays always leave me an emotional wreck. I'm the one in the family who prepares all the food, gets the decorations ready, handles the Christmas tree and deals with the kids and their gifts. But instead of it making me happier, I find myself crying for no particular reason. Is that normal? Any tips so I don't always feel like a mess? Angela in Mundelein
Dear Angela: Not only is a good cry a permissible gift to yourself, science says it's a necessary way the body cleanses itself internally. Look it up. It's in all the biology books.
But even if I didn't have the research at my fingertips, just ask yourself how you feel after a big, loud, blubbery cry. Most people feel much better, and it's not just an illusion. Your body often sends you clear signals. Crying is one of them.
What makes you cry can be a thousand different stimuli - pain, grief, joy, hormones, or even genetic influences. This uniquely-human experience is natural and necessary for biochemical cleansing - helping the body dump toxins and reset healing processes. Sobbing flushes stress hormones while prompting endorphin production - the feel-good chemical responsible for soothing raw pain, calming overstimulation, and boosting optimism.
I love those endorphins. In fact, I've often wondered if people who are more naturally and visibly “happy” with the world are that way partly because their endorphin triggers are easier to access. People who cry freely may have a big advantage in tapping endorphins.
You may be one of those people who cry at any moment - weddings, birthday parties, or your kids' school plays. Or you may be the type who can't remember when you last cried.
Either way, crying often catches everyone when or where they don't want to weep. Others might not want to watch you weep.
But sorry, Angela, they're just going to have to get over it. What sort of a family do you have anyway? The “why” of crying may seem obvious. You're happy or sad. But that's too simplistic.
Dr. Stephen Sideroff is Assistant Professor in the Department of Psychiatry & Biobehavioral Sciences at UCLA's School of Medicine, as well as the Director of the Raoul Wallenberg Institute of Ethics says people cry for very complex reasons. For instance, he says, people cry in response to something of beauty. He calls it “melting.” They are letting go of their guard, and tapping into a place deep. Crying can also be a survival mechanism.
Jodi DeLuca, a neuropsychologist at Tampa General Hospital in Florida, says that crying might be a signal you need to address something. Maybe you are frustrated, overwhelmed or even just trying to get someone's attention. Maybe you are secretly angry that no one helps you at the holidays. That would certainly make me cry.
On top of that, crying may have a purging biochemical purpose. So relax. It's just a part of being a complex physical specimen.
In any case, the last emotion you should feel about crying is that it's a bad thing that should be stifled because it makes someone else uncomfortable. Personally, I think we need a National Day of Crying.
Who am I, and why would a person listen to me? Both fair questions. I'm Christine Hammerlund and I've been a nurse for years. I have delivered babies, saved lives, and cared for hundreds of patients through their medical triumphs and tragedies. Now I run Assured Healthcare at http://www.assuredhealthcare.com.
December 4-10th is National Handwashing Awareness Week
The 4 Principles of Hand Awareness
- Wash your hands when they are dirty and BEFORE eating
- DO NOT cough into your hands
- DO NOT sneeze into your hands
- Above all, DO NOT put your fingers into your eyes, nose or mouth