How to Find the Time, Money and Energy to Stay In Shape
They say that being a parent is hard, but sometimes if a partner is involved, at least someone is present to share the brunt of the work. Single parenting is even more difficult because you are doing it all alone. However, there are some upsides because any available downtime that you do get is yours for the taking.
Though you could probably use a few more hours added to your day, on top of all the chores, drop-offs and meal planning, this is also a great time for self-improvement. Getting that much-needed exercise is possible with careful thought and without compromising time with your kids.
Putting on your own oxygen mask prior to helping your children is a sure way to becoming a better parent. It may sound selfish, however, studies provided by the Centers for Disease Control and Prevention indicate that taking time for yourself lowers stress levels.
Self-care is identifying your own needs and taking the necessary steps to meet them. As far as fitness is concerned, you may choose to exercise as a family or while your children are at school. When our basic needs are met in terms of getting adequate amounts of sleep, healthy diet and exercise, we are much better able to cope with life’s stressors.
If you’re a stressed out, tired parent, then exercise can do wonders for you, physically and mentally. Not only does it boost your mood, but your level of fitness, increases your overall well-being. Therefore you are a happier parent, able to focus on the needs of
Types of Workouts
If your children are infants and toddlers who are not currently in school, gentle activities such as walking, swimming or biking make a bigger impact than being sedentary all day. Walking or riding your bike for as little as 30 minutes per day helps improve your mood, burns calories and builds muscle tone. Walking can even lead to you become an avid runner, by implementing some interval jogging within your workout.
Other forms of exercise may include fitness groups for parents, a gym, or within the comforts of your own home, with a DVD. An in-home gym is another option in which you can stock your basement or an available room with home exercise equipment such as dumbbells, kettlebells, adaptable resistance bands, door frame pull-up bars and suspension trainers, all tools for toning and strengthening the body. You may even choose to take a yoga mat with you for asanas training within a studio, at home or at the park.
Schedule your Day
According to Northwestern University, getting lots of sleep correlates with longer exercise sessions, which also leads to more weight loss, while too little sleep leads to higher fat content. There are small tweaks one can implement throughout each day, which all boils down to taking the time to exercise no matter what. Most importantly, be creative don’t forget to add a little fun to your routine.
Adults only need about 150 minutes of exercise per week (30 minutes per day) and there is no best time of day to do so. You can either choose to fit in a quick workout while children are at home, at school or right before bedtime, just as long as you do so at least 2 hours after dinner, a suggestion by the University of Maryland Medical Center.
Other creative ways to get in some laps is to walk around when you’re on the phone, around your child’s school or at a park with a fitness tracker so that you get the recommended 10,000 steps per day. If you are seriously swamped for time, you may even try the 10X3 plan, 10-minute intervals, throughout the day, that adds up to 30 minutes.
Just because you’re a parent doesn’t mean you should neglect yourself. If you’re craving a fitness plan that matches your lifestyle, then these helpful tips will get your body in tip-top shape for keeping up with the kids and gaining more energy.
Running is one of Americans' favorite forms of exercise. The reasons for its popularity are simple — it can be done almost anywhere, takes no special equipment, and burns lots of calories. Running also offers a great many health benefits such as weight control, decreased blood pressure and cholesterol, and relief from stress.
Everything with running is fabulous, right up until the time you hear a snap, crack, or pop. The downside of all the wonderful benefits is that running causes its share of injuries to the body.
The New York Times featured a study by Harvard scientists who presented an alarming statistic that two-thirds of runners will be injured in some way. Tendonitis, shin splints, ankle sprains, hip pain, and knee strains are a few of the many injuries brought on or exacerbated by a regular running routine.
What is a runner to do?
It's important to take common sense precautions to not get injured in the first place. Purchasing high quality shoes and respecting the body's limits are two excellent choices.
Another great choice is committing to chiropractic care. Regular runners can reap many positive results from visiting a chiropractor. Three big benefits chiropractic care offers for runners are the following:
Increased Range of Motion
Loose and relaxed joints allow for greater flexibility and movement, all of which benefit a runner's gait and time. A study published in the Journal of Chiropractic Medicine found evidence that a chiropractic treatment regimen increased mobility in the hips over time.
While chiropractic care does not guarantee an individual will experience an increase in speed, unrestricted joints and better range of motion will definitely help a person move more freely and stand a better chance of avoiding running injuries.
Decreased Healing Time for Injuries
Unfortunately, runners frequently deal with injuries, some of which take weeks or months to heal. For dedicated runners, a serious injury is terrible news.
The first action for runners after they have been injured is to stop running so it can heal. Most runners do not want to risk losing the stamina that interrupting their routine brings on.
Chiropractors can work with runners who have injured themselves from the repetitive motion of running regularly. By using chiropractic adjustments, chiropractors can promote healing in the body as a whole. Runners love this because they want to get back to hoofing it as quickly as possible.
Minimized Instances of Becoming Injured
A spine out of alignment can cause other parts of the body to be weaker and more susceptible to injury. One part of the body compensating for another that is off kilter is one common way runners end up hurt.
Chiropractic treatment helps to keep the spine in alignment, which can have a ripple effect through the body. Regular adjustments can reduce the negative impact the jarring motion of running has on a person's body, and help avoid running-relating injuries on the front end.
Running is a popular exercise routine for many, and yields a multitude of positive results to a person's health and well-being. By taking proper steps to minimize the chance of injury, runners can enjoy the good points running brings to the table and steer clear of the bad.
Chiropractic care can be an effective part of making certain your body is in prime running condition and resistant to injury. If a person ends up dealing with an injury, chiropractic treatment may be able to boost healing time.
Ready! Set! Go!
If you are a runner and would like to talk further about the benefits chiropractic care offers you, contact us today for a consultation.
This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.
You had good intentions when you created your latest fitness goal, but then things changed. Maybe you never clearly defined your goal, so you don’t really understand how to get started or maybe you did great for a couple of weeks, but now your motivation has waned and you can’t seem to get back on track. Regardless of the reason that you can’t achieve your goal, keep in mind that it’s okay to reevaluate your plans and make changes as needed. Review the signs below to figure out if it’s time to tweak your fitness ambitions.
You Hate It
Change isn’t always fun, but there’s a big difference between wanting to take a day or two off from the gym and wishing you had never signed up to begin with. You can’t easily achieve a goal that doesn’t appeal to you, so it’s important to create plans that you’re passionate about.
Identify why you hate your goal so that you can determine whether your disgust stems from self-doubt or just a general hatred for the resolution you’ve established. If you hate your goal because you’re scared it’s unattainable, break it into smaller goals. Instead of saying you’ll run a marathon by the end of the year, make it a goal to sign up for a 5K or run around your neighborhood without stopping to rest. After you hit that goal, you can set a bigger one.
If you dislike everything about your goal, create a different fitness goal. If you’ve vowed to work out more often but hate the gym, sign up for a group fitness class or start swimming at a local indoor pool. If your goal is to exercise an hour a day, reduce it to 15 minutes and work your way up.
You’re Overdoing It
Did you know that it’s possible to get too much exercise? If you set a fitness goal that’s too difficult, the workouts may take a toll on your body. Missed menstrual cycles, insomnia, and lack of appetite are all signs that your exercise routine might be too intense.
If you experience these issues regularly, take 1 to 2 weeks off from your routine and see if that helps. If not, it’s time to reevaluate your goal. You should also visit a healthcare professional to rule out medical concerns that may be causing your symptoms.
It’s Too Expensive
The average gym membership costs around $60 a month, and that doesn’t include other expenses, such as workout attire or wearable fitness technology. You may also rack up fees paying for a personal trainer or participating in group exercise classes. These fees aren’t a problem if you can easily afford them, but what if you’re struggling to pay rent or put gas in your car? That’s a sign that you need to cut back on some fitness-related expenses.
Before you cancel your gym membership or withdraw from your fitness classes, talk to a manager about your financial situation. You may be able to lower your monthly payments or put your membership on a temporary hold. If you decide to work out at home, take your dog on a walk and get some fresh air. Or follow along with a fitness video--there are a lot of free options available on YouTube.
When you make a fitness goal, you aren’t stuck with it forever. Life changes, so sometimes you have to adjust your goals. You aren’t giving up; you’re simply adjusting your plans to better suit your needs.
Physical fitness is about more than just looking good. It’s about feeling good. It can keep you from experiencing (or help if you’re already experiencing) mental health issues, which can lead you down dangerous paths such as substance abuse, depression, etc. Don’t let your fitness goals fall by the wayside. Reevaluate them and make sure they’re attainable.
Author: Paige Johnson
Did you know too much iron is toxic and inflammatory? If you are working to manage a chronic inflammatory condition, make sure high iron levels aren’t sabotaging your efforts. (Likewise, low iron levels can also make it difficult or impossible to heal.)
Hemochromatosis is a genetic disorder in which the body absorbs too much dietary iron. It is a relatively common condition, affecting approximately a million people in the United States. Symptoms typically include joint pain, chronic fatigue, heart flutters, and abdominal pain. Untreated hemochromatosis increases the risk of diabetes, arthritis, liver inflammation (cirrhosis), sexual dysfunction, and other diseases.
Psychological symptoms may include depression, anxiety, nervous tics, and obsessive compulsive disorder. Iron accumulation in the basal ganglia of the brain can interfere significantly with neurological functioning, leading to movement disorders and/or dementia.
Because symptoms vary so much and the disorder is associated with differing conditions, hemochromatosis often goes undiagnosed. If hemochromatosis is suspected, a series of three blood tests known collectively as the Iron Panel confirm diagnosis.
Once hemochromatosis has been identified, it can be addressed in two ways. The medical treatment for hemochromatosis is phlebotomy, which means periodically drawing blood from the body. This helps normalize the body’s iron levels and can relieve many, though not all, hemochromatosis symptoms.
The other way to alleviate symptoms and reduce the dangers of hemochromatosis is through diet — avoiding certain foods and supplements, while favoring others.
What to Avoid
Don’t take iron supplements or multivitamins that contain iron. Even people who have not been diagnosed with hemochromatosis should be cautious of iron supplements (many different factors besides iron deficiency cause anemia, find the root cause for your anemia before taking iron).
Certain medical conditions, such as restless leg syndrome, are associated with iron deficiency, and iron supplements may be prescribed or recommended for these conditions. However, anyone should have their iron levels checked first before taking supplements.
Stay away from vitamin C supplements and orange juice, as vitamin C increases iron absorption. (It is generally okay, however, to eat whole foods that contain vitamin C.)
Avoid or at least minimize alcohol consumption. Alcohol compromises liver function, the organ most vulnerable to too much iron.
Stay away from shellfish and raw fish as they may contain infectious bacteria that people with hemochromatosis are particularly vulnerable to.
Avoid or minimize red meat consumption. Red meat contains a form of iron that the body absorbs most easily.
Avoid or minimize sugar intake. Sugar increases iron absorption.
What to Increase
Essentially, there are two types of foods that a person with hemochromatosis should eat plenty of.
The first category is foods that inhibit iron absorption, such as:
The second category is foods that contain iron, but in a form difficult to absorb. Nearly all vegetables, fruits, whole grains, nuts, and beans are in this category. Many of them contain oxalates as well, which reduce iron absorption.
If you are going to occasionally consume some foods that have easily absorbed iron, such as meat or sweets, combine them with foods that block iron absorption.
A hemochromatosis diet need not necessarily be overly strict. Much of it will depend on an individual’s level of iron overload, as revealed by lab tests. Ask my office for more information on hemochromatosis and whether it may be hindering your functional medicine protocol.
More than one in seven children suffer from developmental disorders today. But this doesn’t mean change isn’t possible. The brain is enormously malleable, or plastic, and with the right input on a consistent basis using functional neurology, we often can improve brain function.
Common brain development disorders today include:
How Brain Development Disorders Arise
These disorders can arise for a variety of reasons, such as:
Poor brain development unfolds in a variety of ways. For instance, important milestones in brain development, such as crawling, may be skipped. The brain is a highly complex network of multiple pathways. Proper formation of this network of pathways depends in part on the child going through each milestone of development.
When the brain fails to develop correctly, one hemisphere grows more slowly than the other, giving rise to various disorders that are either left-brain dominant or right-brain dominant. This is why we see kids who are intellectually advanced (left brain) yet socially and emotionally delayed (right brain). As this imbalance progresses, the brain finds it increasingly difficult to network between the hemispheres, causing loss of function.
Also, infections and autoimmune attacks against areas of the brain sabotage proper development and hinder function in those pathways. For instance, the basal ganglia, which helps regulate involuntary motor movements, is a common site of viral and autoimmune attack. This can cause disorders such as OCD, Tourette syndrome, and tics.
Start with Metabolic Health of the Brain
Functional neurology also includes addressing the metabolic health of the brain. If the brain is struggling with inflammation, blood sugar imbalances, or chronic poor health from a bad diet, it will not respond as well to rehabilitation. Additionally, children’s brains require ample healthy fatty acids — EPA and DHA.
Metabolic issues to look out for with brain development disorders include:
Fortunately, functional neurology can help address brain development disorders.
The types of brain rehabilitation a child needs depends on patient history and a functional neurology examination, which assesses brain function, areas of under and over development, and areas that are over stimulated or under stimulated. The functional neurologist can then tailor exercises to the brain environment and adjust them over time as function improves.
Many families report swift and significant shifts in behavior, mood, sociability, learning, and other brain-based signs.
Ask my office how functional neurology can help if your child has a brain based developmental disorder.