Chronic stress can have serious emotional, psychological, and physiological effects that contribute to or exacerbate many health problems. In fact, the negative health effects of chronic stress are like those of eating a poor diet or not getting enough physical activity. That said, managing stress, including getting enough sleep, is often overlooked as a key component of good health.
Posted in Health & Fitness
Tagged health, mental health, sleep, stress, stress management, wellness
I have been writing about four important ways to improve your health: move more, eat smart, chill out, and make it work for you. I previously explained with importance of physical activity for health and why move more is first on my list.
Now let’s turn our attention to the role of food and eating in promoting good health. No question, for many people, changing the way they eat can make a huge difference in the way they feel and their current and future health.
Today is Martin Luther King, Jr. Day, a time to celebrate the birthday and reflect on the accomplishments and legacy of Dr. King. It is also a national day of service on which people are encouraged to use their day off from work or school to volunteer in their community. Individuals and groups across the country participate in community service, with some making this their first-time volunteer effort and many more continuing a year-round commitment to service.
Posted in Health & Fitness
Tagged community-service, exercise, fitness, health, weight loss, wellness
Last week I wrote about four simple but powerful steps to improve your health: move more, eat smart, chill out, and make it work for you. All four matter—but “move more” comes first for a reason. If there were one single thing most people could do to improve their health, becoming more physically active would be the most important.
Many people start off the New Year with a general desire to improve their health. But being “more healthy” can include an almost endless list of changes, leaving people unsure of where to begin. Furthermore, there is a perception that you have to implement all of the changes simultaneously or follow a complicated program in order to see results.
But it doesn’t need to be this way. Fortunately, there are a few simple guidelines that have the potential to lead to significant improvements in health, fitness, and wellbeing.
Posted in Health & Fitness
Tagged behavior change, diet, exercise, fitness, health, healthy eating, nutrition, physical activity, sleep, stress, wellness
Since May is National Physical Fitness and Sports Month, it’s a good time to think about the vital role of youth sports in promoting fitness and health. This is the topic of my Health & Fitness column in the Aiken Standard this week.
Posted in Health & Fitness
Tagged exercise, fitness, health, physical activity, sports
Have you ever thought about how much time you spend in your car? On average, Americans face a 50-minute round-trip drive each day just for their jobs, and nearly thee-quarters of commuters drive alone. In suburban and metropolitan areas the commute can be much longer. Even in Aiken the average commute time is about 23 minutes. When you include driving to work, taking the kids to school, and doing errands, sitting in a car can easily account for an hour or more each day.
The impact of spending time in the car on your health is the topic of my Health & Fitness column in the Aiken Standard this week.
You are probably very aware of the time you spend in the car. What you may not know is that sitting in your car can also have negative effects on your health and happiness. This is the conclusion of several studies that examined the relationship between commuting time and indicators of health. One of these studies suggests that vehicle miles traveled is a strong predictor of obesity. In another study, commuting a greater distance was associated with lower levels of physical activity and fitness as well as a higher waist circumference and blood pressure.
This makes sense because spending more time sitting in your car means you have less time to dedicate to being physically active, something we know is good for your health. Add to that the fact that driving is sedentary. There is accumulating evidence that spending more time sitting in the car, at work, or at home is a predictor of poor health, regardless of how active you are the rest of the day.
It gets worse. Many people eat in their cars during long commutes. Much of the time these “meals” consist of fast food and other prepackaged foods—not many people eat salads while they drive! Since these foods are typically of questionable nutritional quality and high in calories, this alone can contribute to obesity and poor health. The combination of inactivity and eating behind the wheel can easily shift the balance toward weight gain. Plus, eating while you drive is dangerous!
Beyond the direct impact on health through eating and activity behaviors, commuting alone in a car is a form of social isolation. Research suggests that this can lead to depression, itself an important factor leading to poor health.
The problems with long commute times are well established and easy to appreciate. Unfortunately, the solutions are not. Most people can’t move in order to have a shorter commute and relying on public transportation isn’t practical or even possible for many people, especially in our area. Replacing driving a car with active modes of transportation simply isn’t practical.
Aside from the time requirement, our environment doesn’t adequately support active travel—imagine how long a 25-minute drive would take on a bike or on foot! Being able to walk or bike requires access to safe bike lanes and sidewalks that connect people’s homes to work, school, and other destinations. Even public transportation increases activity over driving and enhances social connections. Sadly, this infrastructure doesn’t exist in most communities, which were built to support cars, not people.
But we can take steps to undo some of the damage that so much driving can cause. Making activity at other times of the day a priority is a good start. This could include exercise at the gym, going for a walk, or even yard work or housework. When possible, replace car trips with walking or biking. Planning these activities with others can strengthen social connections as well as improve health and fitness. Finally, act as an advocate for changes in the community that will make active transportation more realistic.
Posted in Health & Fitness
Tagged health, lifestyle, mental health, travel, wellness
Participating in a running race, like the Run United event this past weekend, can be an exhilarating experience. However, it can leave you feeling exhausted and sore. Most commonly associated with weightlifting, muscle soreness can occur after any strenuous exercise, including running further or faster than usual.
This soreness is called DOMS—delayed onset muscle soreness—and it typically occurs 24 to 48 hours after exercise. It is caused by microscopic tears in the muscle fibers, which can lead to pain and stiffness. The good news is there are several effective ways to treat muscle soreness to get you back to training for your next event. This is the topic of my Health & Fitness column in the Aiken Standard this week.
It is important to give the muscles time to rest and recover to allow the body to repair and rebuild muscle tissue. This means taking a break from exercise or reducing the intensity of the workout for a few days. This rest period allows the body to heal and can help to reduce muscle soreness and stiffness.
Many people like to use heat or cold therapy can help to alleviate muscle soreness. Heat therapy can help to increase blood flow to the affected area, which can promote healing and reduce pain. Applying a warm compress or taking a warm bath can be effective. Cold therapy, on the other hand, can help to reduce inflammation and numb the affected area. Applying an ice pack or taking a cold bath can help to reduce muscle soreness and stiffness. However, cold therapy can also slow the healing process, so it may not be the best approach.
Gentle stretching can help to alleviate muscle soreness after exercise. Stretching can help to improve flexibility, reduce muscle tension, and promote healing. It is important to stretch gently and avoid overstretching as this can cause further damage to the muscles. Stretching after exercise or during the recovery period can help to reduce muscle soreness and improve range of motion.
Massage therapy can be effective in treating muscle soreness after exercise. Massage therapy can help to increase blood flow to the affected area, reduce muscle tension, and promote healing. A professional massage therapist can provide targeted therapy to specific muscle groups or trigger points, which can help to alleviate muscle soreness and stiffness. You can also do self massage using your hands, a ball, or a foam roller, too.
Adequate hydration is important for treating muscle soreness after exercise. Dehydration can lead to muscle cramping and stiffness, which can exacerbate muscle soreness. Drinking water and sports drinks can help to rehydrate the body and replace lost electrolytes, which can help to reduce muscle soreness and promote healing.
Getting enough sleep is important for treating muscle soreness after exercise. Sleep is a critical component of the recovery process, as it allows the body to repair and rebuild muscle tissue. Getting enough sleep can help to reduce muscle soreness and improve performance in future workouts.
Finally, engaging in light exercise or active recovery can help to alleviate muscle soreness after exercise. Light exercise, such as walking, cycling, or swimming, can help to increase blood flow to the affected area, which can promote healing and reduce muscle soreness. Active recovery can also help to improve flexibility, reduce muscle tension, and prevent future muscle soreness.
In conclusion, muscle soreness after a race is common but there are several effective ways to treat muscle soreness, including rest and recovery, heat or cold therapy, stretching, massage therapy hydration, sleep, and light exercise or active recovery. By following these steps, you can effectively treat muscle soreness and more quickly recover from the race or other exercise event.
Posted in Health & Fitness
Tagged 10k run, 5K run, DOMS, muscle soreness, Run United, running, training
Since the Masters is this week, lots of people in our area are talking about, and playing, golf. Over 25 million Americans played golf last year, making it one of the most popular sports to participate in. In fact, golf is the most popular sport played by adults over the age of 55.
Often perceived as a leisurely activity for retirees or business executives, golf offers a wide range of health benefits that make it an excellent form of physical activity for individuals of all ages. Playing golf can improve cardiovascular health, enhance muscle strength and endurance, increase flexibility, improve balance and coordination, and reduce stress levels. This is the topic of my Health & Fitness column in the Aiken Standard this week.
According to one study, which measured heart rate in golfers not using an electric cart on a hilly cart, the intensity of a round of golf is consistent with moderate-intensity aerobic exercise. Considering that the average golfer plays for about three hours per round, this accounts for a substantial amount of recommended weekly physical activity. A golfer who walks the course could burn up to 1,000 calories over 18 holes. Of course, the activity level and health benefits are reduced when riding in a motorized cart, but even that level of activity is associated with health benefits.
Playing golf can improve muscle strength and endurance. Golf requires the use of multiple muscle groups, including the core, legs, arms, and shoulders. Swinging a golf club strengthens the muscles of the upper body, while walking uphill and downhill on the golf course strengthens the leg muscles. Carrying the golf bag on the shoulders or pushing a golf cart can further enhance the benefits of the exercise.
Golf can also enhance flexibility, which is crucial for maintaining a healthy range of motion and reducing the risk of injuries. The swinging motion of the golf club requires a full range of motion of the shoulders, back, hips, and wrists. Additionally, the walking and bending involved in playing golf also contribute to improving flexibility. Together, enhanced strength and flexibility can aid in the prevention of back pain, joint stiffness, and muscle soreness.
Playing golf can also improve balance and coordination, which is essential for performing daily activities and maintaining stability. Golf requires a high level of hand-eye coordination, as well as coordination between the upper and lower body. The ability to maintain balance while swinging the golf club and walking on uneven terrain can help prevent falls and injuries, especially in older adults.
Lastly, playing golf can reduce stress levels and improve mental health. Most golfers play in a group, so golf offers social interaction in addition to activity. Furthermore, outdoor activity is known to have substantial benefits on mood and feelings of well-being, meaning that golf can be good for mental health as well as physical health.
In conclusion, golf is an excellent form of physical activity that offers numerous health benefits. The aerobic, strength, flexibility, balance, and coordination involved in playing golf can enhance overall fitness and reduce the risk of chronic diseases. Furthermore, golf can provide a peaceful and relaxing environment that can reduce stress levels and improve mental health. So, next time you think of golf, remember that it is not just a sport but also a way to stay fit and healthy.
Posted in Health & Fitness
Tagged activity, exercise, flexibility, golf, health, mental health, stregnth, walking
Aerobic exercise is essential for fitness, weight loss, and overall health. One way to optimize your exercise routine is to understand the concept of “training zones.” These zones are based on your heart rate and reflect different levels of intensity. By tailoring your workouts to these zones, you can achieve more specific fitness goals, from fat burning to improving athletic performance. This is the topic of my Health & Fitness column in the Aiken Standard this week.
Dr Parr Says... 