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  • Stuck at a Desk All Day? Here are 6 Ways to Maintain Your Health

    Posted on September 15, 2017 by Core Products

    By Brian Acton

    deskworkThe typical office worker spends long hours sitting at their workstation and staring at a screen. But long sedentary periods have been linked to a variety of health issues including heart disease, diabetes, decreased mobility and back problems. Office workers should be mindful of the potential hazards and take steps to reduce the risk of developing health problems.

    Here are six tips for fighting the adverse effects of a desk job.

    1. Practice Good Posture
    Office workers are frequently drawn toward their computer screens, hunching forward and craning their necks. This puts a lot of unnecessary strain on the neck and spine. Ideally, you should sit up straight with your shoulders relaxed, your arms close to your sides, and your feet flat on the floor.

    2. Take Breaks
    You can counter some of the negative health effects of a desk job simply by getting up and walking around a bit. Taking regular breaks allows you to get some exercise and loosen up. How you do that is up to you, but you could try walking to a colleague’s office to chat in lieu of an email and setting regular calendar reminders to get up for a short burst of activity.

    3. Make Time to Stretch
    Sitting for long periods of time can cause tightness in the hips, legs, neck, and shoulders. Over time, this can lead to decreased mobility, especially in the hips. If you take time to stretch your hip flexors, neck, back, and other affected areas, you’ll maintain better mobility and reduce discomfort. You can get started by signing up for yoga classes or looking up a few stretches to perform at home or in the office.

    4. Place Your Monitor at the Right Level
    If your monitor isn’t placed at the proper height, you may need to adjust to save your spine. If your screen is too low, your head will point forward and down, which puts strain on your neck and spine. If your screen is too high, you may tend to lean back too far and tilt your head forward at an unnatural angle. For proper placement, the top of the monitor should be at or just below eye level.

    5. Get a Standing Desk
    Adjustable standing desks can be moved between standing and sitting positions, so that you can spend all or part of your day standing at your desk. Standing at work builds muscles, promotes proper posture, increases blood flow, and burns calories. If you’re used to sitting all day, you may want to gradually increase the amount of time you spend standing and be sure to practice good standing posture.

    6. Get a Lumbar Support Pillow
    Extended periods of sitting put an unnatural amount of pressure on the spine, which can lead to serious back pain. Lumbar support pillows provide support and comfort to your lower back and help you maintain proper spinal curvature. Plus, they’re easy to use and relatively affordable.

    Sources
    https://www.washingtonpost.com/apps/g/page/national/the-health-hazards-of-sitting/750/
    http://www.huffingtonpost.com/2013/08/07/yoga-desk-job_n_3707818.html
    https://www.osha.gov/SLTC/etools/computerworkstations/components_monitors.html


    This post was posted in Education

  • 7 Tips to Avoid Injuries When Running

    Posted on September 6, 2017 by Core Products

    By Brian Acton

    runningWhen it comes to physical benefits, running is one of the best exercises you can do. Running can help build muscle, lose weight, reduce the risk of disease, and improve your cardiovascular health. It can also relieve stress and boost your mood.

    But, like any exercise, running comes with the risk of injury. While you can never fully eliminate that risk, you can reduce it by taking precautions.

    Here are seven tips for runners to avoid injuries.

    1. Avoid the Heat
    If you run outside, you know that intense heat can be unpleasant and even downright dangerous. To reduce the risk of overheating in the hotter months, avoid running in the middle of the day. Instead, run in the morning or late evening when temperatures are cooler (or hop on an indoor treadmill).

    2. Warm Up and Cool Down
    Five to ten minutes of light exercise (such as walking) can supply oxygen to your muscles and slowly raise your temperature and heart rate to prepare your body for a run. After your run, you should cooldown with another few minutes of light activity, giving your body a chance to gradually lower your heart rate and blood pressure.

    3. Choose the Right Shoes
    Not all running shoes are identical, and running in the wrong shoes could lead to injury. The right shoe depends on your foot size, foot type, and running style. While many running shoes may fit comfortably in the shoe store, they won’t necessarily give your feet the proper support and cushioning needed when running. Make sure to do your research, describe your specific needs in the shoe store, and pay attention to how they feel when you’re on the run.

    4. Stay Hydrated
    If you haven’t had enough fluids, running can quickly leave you severely dehydrated. Make sure to drink plenty of fluids before, during, and after your run.

    5. Increase Intensity Gradually
    Whether you’re a new runner or an old pro, you should gradually increase speed and distance based on your skill and endurance level. If you train too hard right out of the gate, you risk injuring yourself and putting an unnecessary strain on your muscles. Gradual progression will help your body handle greater workout stress and build up endurance and strength over time.

    6. Use Support Products
    If you already have an injury that makes running difficult, you may be able to reduce risk of pain or re-injury with the right support product. For example, the Performance Wrap Knee Support can help promote athletic performance and knee stability for people with persistent knee problems.

    7. Stretch
    Stretching is an important part of any running program, as it relieves muscle tension and supports flexibility and mobility. It’s important to make stretching part of your routine.

    Sources:
    http://www.active.com/running/articles/6-benefits-of-running
    http://www.runnersworld.com/for-beginners-only/5-quick-stretches-when-youre-crunched-for-time/slide/4
    http://www.runnersworld.com/the-shoe-room/5-common-myths-about-running-shoes/slide/4
    https://www.verywell.com/how-to-warm-up-and-cool-down-2911285


    This post was posted in Education

  • Six Ways to Exercise Your Dog When You Can’t Go for a Long Walk

    Posted on August 31, 2017 by Core Products

    By Brian Acton

    dogexerciseMost dogs need daily exercise to stay healthy and keep their weight under control. Regular exercise can also help avoid problem behaviors, as restless dogs may turn to digging, chewing or constant barking to release pent-up energy.

    Taking your furry friend for a walk is one of the best ways to give your pup a workout. But if injury or illness is keeping you from walking, you might have to find an alternative way to exercise your dog.

    Here are six ways to exercise your dog when you can’t go for a long walk.

    1. Play Fetch
    Fetch is an old standby. It can exercise your dog while you stay relatively still. Best of all, it can be played with anything your dog will chase, including a ball, stick, Frisbee, or chew toy. Fetch comes more naturally to some dogs, but most dogs can learn with a little bit of training.

    2. Dock Jumping and Swimming
    Not all dogs are great swimmers, but many breeds are perfect for aquatic exercise. Dock diving is essentially an aquatic version of fetch in which dogs chase a toy off the end of a dock to retrieve it. It’s best played with a dog that already loves to retrieve and is comfortable in the water. There are even dock diving competitions.

    If that’s not your thing, you can still take your dog for a swim if you live near a calm body of water. Just be sure to take precautions, especially if you’re not confident in your dog’s swimming abilities.

    3. Visit a Dog Park
    If you’ve got an easily accessible dog park, you can drive your dog over and let them loose. They can play with other neighborhood dogs in a safe, fenced-in environment while you relax. This is also a great way to meet other neighborhood dog owners. Of course, your dog will need to play well with others.

    4. Tug-of-War
    Tug-of-war is a simple game that can be played from a chair or the couch, but your dog will nevertheless be enthralled. All you need is a longer toy with a good grip on both ends. As a bonus, you’ll be giving your grip and arm a good workout.

    This activity is safer with a relaxed dog that isn’t too territorial with toys, and shouldn’t be done with a dog you don’t trust or know well.

    5. Puzzle Toys
    Puzzle toys come in many different varieties, from the simple to the elaborate. They all require your dog to use its brain and body to extract a treat. Puzzle toys can be filled with kibble, treats, peanut butter, and more, and they can keep a dog occupied and physically engaged for hours.

    6. Outsource
    If you really need a break, you can ask a friend or loved one for help walking your dog. You could also consider hiring a dog walker until you’re back on your feet. While it is an extra expense, your dog will benefit from the routine exercise.

    Sources
    https://www.cesarsway.com/dog-training/toys-and-play/ways-to-exercise-your-dog-indoors
    http://www.petmd.com/dog/slideshows/breeds/top-swimming-dog-breeds
    http://pets.webmd.com/dogs/teaching-your-dog-to-play-fetch#1
    http://www.quickanddirtytips.com/pets/dog-behavior/dock-diving


    This post was posted in Education

  • Tips for Working Out During the Hottest Days of the Year

    Posted on August 22, 2017 by Core Products

    By Brian Acton

    hotdayIn many ways, the great outdoors is the perfect gym: it’s free, virtually unlimited, and offers better scenery than your neighborhood fitness center. But if you prefer to exercise outside, you may face a challenge when temperatures heat up. Hot weather can make outdoor workouts uncomfortable and even dangerous, as the heat puts extra strain on your body and can cause dehydration, overheating, and even serious injuries like heatstroke.

    It’s important to exercise correctly during the hottest days of the year. Here are eight tips for working out in the heat (or avoiding it altogether).

    1. Choose the Right Time of Day
    The hottest times of day generally range from late morning to late afternoon. You should try to avoid exercising during this time frame, as your body could be quickly overwhelmed by the intense heat. Try to work out in the early morning or late evening, when temperatures are cooler.

    2. Stay Hydrated
    High temperatures will make you sweat more intensely, so you’ll want to make sure you’re properly hydrated. You should consume plenty of water leading up to exercise and make sure to take a drink at least every ten to 20 minutes during your workout.

    3. Find the Shade
    Work out in shady areas if possible. Shaded pathways or trails will lessen the effect of the sun.

    4. Wear the Right Gear
    You should wear workout gear that is loose-fitting, light in color and lightweight. Try to find clothes that wick away sweat and encourage evaporation. Avoid dark-colored, thick cotton clothing, as it absorbs heat and can trap moisture against your skin, raising your body temperature.

    To prevent sunburn, you may even want to wear a ventilated hat and some lightweight sunglasses.

    5. Don’t Overdo It
    You may want to cut back on the intensity of your workout and avoid shooting for personal records on hot days. You can reduce the intensity, speed, or duration of your workout to make up for the rise in temperature. If you can, reserve tougher workouts for indoors.

    6. Hit the Pool
    If you have access to a pool, now is the best time to take advantage. While you should still make sure to stay hydrated and avoid overexertion, swimming is great for hot weather because water naturally cools your body. Don’t forget the sunscreen!

    7. Join a Gym
    If you have a local gym with a monthly membership plan, it might be worth it to sign up for the hotter months. You can cancel your membership and get back outdoors when it cools off.

    8. Get an Exercise Machine
    If a gym membership isn’t your style, you could spring for some home workout equipment. Treadmills, rowing machines, weights and more can all help you stay in shape in the sweet comfort of air conditioning.

    Sources:
    https://greatist.com/fitness/hydration-during-exercise
    http://www.livestrong.com/article/522110-the-best-clothing-to-wear-to-prevent-heat-exhaustion/
    http://www.mensfitness.com/training/endurance/the-heat-wave-workout-how-to-train-in-hot-weather
    http://www.webmd.com/fitness-exercise/features/exercising-in-the-heat#1
    http://www.womenshealthmag.com/fitness/summer-workout-0


    This post was posted in Education

  • How Massage Therapists Can Benefit from Board Certification with the NCBTMB

    Posted on August 14, 2017 by Core Products

    By Brian Acton

    massageMassage therapists who wish to boost their credentials, unlock new opportunities, or expand their knowledge and training can all stand to benefit from board certification with the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB). That’s because board certification is nationally recognized as the highest voluntary massage therapy credential, and gives massage therapists greater legitimacy and recognition, especially in the healthcare industry.

    What Is Board Certification?

    Board certification is a voluntary credential - provided through the NCBTMB - that massage therapists can pursue. Upon becoming board certified, therapists can include the credentials “BCTMB” following their name. They’ll also be nationally recognized by the NCBTMB and gain several other perks and benefits.

    The requirements for board certification are standardized across the country. Requirements include:

    • Completing 750 hours of education
    • Completing 250 hours of hands-on professional experience
    • Passing the BCETMB exam
    • Passing a criminal background check
    • Agreeing to uphold NCBTMB’s code of ethics and standards
    • Agreeing to oppose human trafficking

    Hours you’ve completed in an NCBTMB-approved school will count toward the education requirements, and you’ll have two years from the date you graduate to complete your work experience requirement. Once all requirements are met, you can become board certified.

    Board certification is not the same as state licensure, although many massage therapists will sit for their licensure and board certification exams around the same time. Board certification isn’t required to practice, but there are many tangible benefits to getting your certification.

    What are the Benefits?

    Board certification isn’t simply an arbitrary credential; it’s nationally recognized and has several benefits:

    1. Greater Legitimacy
    According to the NCBTMB, board certification demonstrates that therapists have gone above and beyond the entry-level requirements needed to operate as a massage therapist. Since board certification has such strict requirements, clients and employers can be confident that certified therapists are committed to lifelong learning and continued growth.

    2. Job Opportunities
    Board certification grants access to opportunities and career paths that may have previously been unavailable. Many employers, especially those in the health care industry, will require board certification for available job opportunities. Some spas and massage practices may also require board certification.

    Therapists can place the “BCTMB” credential, which stands for “Board Certified in Therapeutic Massage and Bodywork,” after their name to indicate that they’re board certified.

    3. Greater Online Visibility
    Once a therapist becomes certified, they are listed on the NCBTMB’s directory of certified massage therapists. The public can search on the site, using criteria as simple as a zip code, to locate nearby board certified therapists. In this way, board certification can help you connect with new clients.

    4. Networking Opportunities
    Becoming part of the NCBTMB community unlocks online networking opportunities, including social media groups that can help therapists continue their career growth. For example, NCBTMB has a Facebook group for approved providers to post continuing education courses, helping connect board certified therapists with the industry’s top educators.

    5. Access to Online Marketplaces
    The NCBTMB runs an affiliate program with some of the massage industry’s top brands and services. Active members get access to exclusive deals and promotions on products and services that can help their business.

    There’s also a public online marketplace that reserves exclusive savings and discounts for board certified members.

    6. State Licensure Requirements
    States don’t require board certification for therapists to do business within their borders. However, many states do allow continuing education from NCBTMB approved providers to count toward meeting licensure renewal requirements.

    7. Continuing Education
    Therapists will get the opportunity to connect with continuing education classes, providers, and resources. Continuing education classes help therapists gain experience, encounter different issues in the field, and further their professional development.

    How to Get Started

    No matter your current standing as a massage therapist, you can apply your existing education and experience toward board certification with the NCBMTB. Board certification can open up access to new opportunities and resources to massage therapists at all levels. To learn how to get started, visit the NCBTMB website.


    This post was posted in Education

  • Eight Tips for Keeping Your Bedroom Cool in the Summer

    Posted on August 3, 2017 by Core Products

    By Brian Acton

    bedroom-blogWhen outdoor temperatures start to heat up, it can be difficult to keep your bedroom cool enough to get a good night’s sleep. This is especially true if you want to keep your air-conditioning costs down or you don’t have central AC at all.

    But a good night’s sleep is essential for a number of physical and psychological benefits, so you have a strong interest in keeping your bedroom comfortable, even if you can’t or won’t rely on air conditioning to get it done.

    Here are eight tips for keeping your bedroom cool in the hot summer months without cranking the AC.

    1. Place Fans Strategically

    Strategically placed fans can help dramatically cool a room. If you leave your windows open, window fans can lower the temperature in the room. Multiple fans placed correctly can increase the cooling effect. One method even involves placing a bowl of ice behind a fan, further cooling the air.

    Placing fans strategically in your bedroom can help keep you comfortable. The best fan placement will depend on your bedroom’s layout, whether you run the AC or leave the windows open, and other factors.

    2. Run Your Ceiling Fan the Right Way

    If you have a ceiling fan, you’re already enjoying the airflow benefits. But you might want to make sure your fan is spinning the right way. Many ceiling fans can be set to run clockwise or counterclockwise. In the hotter months, running celling fans counterclockwise can create a wind-chill effect in your bedroom.

    3. Get a Portable Evaporative Cooler

    Evaporative coolers are portable, don’t take up too much space, and can be used anywhere. They draw in the surrounding hot air, cool it down, and then circulate it back into your room. It’s important to note that evaporative coolers work best in hot, dry climates. Because they work by passing dry air through water, they aren’t as effective in humid, damp climates.

    4. Switch to Cooler Sheets

    If you’re still using flannel, satin, or polyester bedding, it’s time to switch to cooler sheets and pillowcases. Lightweight cotton and linen sheets tend to be the best bet, as they are breathable and aren’t heavy.

    5. Get a Cooler Pillow

    If you’re using a memory foam pillow, you may want to consider getting a cooler alternative. That’s because memory foam tends to retain heat. If you find yourself sweating into your memory foam pillow, a fiber alternative may be a better option for summer.

    6. Use Shades and Curtains

    The sun shining through your windows drives up the temperature of your home during the day. Keep your shades and curtains closed to maintain cooler temperatures, especially in your bedroom.

    7. Create Cross-Breezes

    Closed doors and windows block airflow. Where you can, leave doors to rooms open to let air circulate throughout your home. If you don’t run air conditioning, try to create drafts that run between open windows from room to room, keeping your bedroom cooler.

    8. Move to Lower Ground

    Heat rises to the highest areas of the home. If you have multiple levels in your home and you sleep upstairs, you may be sleeping in the hottest region of the house. If you have a spare bedroom downstairs and you’re really desperate for a cooler night’s sleep, you may want relocate for the summer.
    Sources:
    https://www.energystar.gov/products/lighting_fans/ceiling_fans/installation_usage_tips
    http://home.howstuffworks.com/home-improvement/heating-and-cooling/swamp-cooler.htm


    This post was posted in Education

  • Seven Quick Facts for National Juvenile Arthritis Awareness Month

    Posted on July 25, 2017 by Core Products

    By Brian Acton

    juvenile-arthritisArthritis is a family of conditions that is often associated with older adults. But for many children and young adults, arthritis is an everyday reality. Nearly 300,000 American children have been diagnosed with juvenile arthritis, and the condition affects children and their families alike.

    July is National Juvenile Arthritis Awareness Month, aimed at raising awareness of the condition and helping organizations advocate for the children and families affected. With that in mind, here are seven quick facts about juvenile arthritis.

    1. There Are Many Kinds of Juvenile Arthritis
    Juvenile arthritis is actually a blanket term that covers many different autoimmune or inflammatory conditions. While the different types of juvenile arthritis may share symptoms including pain, joint inflammation, and swelling, they can affect the body in distinct ways. The most common form is juvenile idiopathic arthritis, but other forms include juvenile lupus, juvenile dermatomyositis, and fibromyalgia.

    2. Juvenile Arthritis Can Affect Body Development
    Juvenile arthritis is particularly worrisome because it can hinder physical development as children grow and move through adolescence, resulting in smaller stature and even delayed puberty. In some cases, bones and joints can grow in uneven ways. In around 10% to 20% of children with the most prevalent form of arthritis, an inflammation of the eyes can cause visual problems.

    3. There Are Many Symptoms
    Symptoms can include joint swelling, pain, and stiffness, especially in the extremities. These symptoms may be worse after waking up. Other symptoms can include limping due to knee soreness, clumsiness, fever, persistent skin rashes, and swelling of the lymph nodes.

    4. Diagnosis Can Be Difficult
    Children may not report painful symptoms, and symptoms can be easily misdiagnosed or dismissed by parents as normal injuries or growing pains. There is no single lab test to diagnose juvenile arthritis, and diagnosis may require a combination of blood tests, physical examination, and X-rays.

    5. There Is Treatment, But No Cure
    Researchers are still working to find a cure for juvenile arthritis. The causes aren’t currently understood. Treatment for juvenile arthritis varies between the type of arthritis and the individual child. Many children need a a combination of treatments, which may include drugs, physical therapy, consultations with rheumatology specialists, and more.

    6. Activity Can Help
    The pain and stiffness resulting from juvenile arthritis can prevent children from engaging in some activities, but physical activity is still important. It can help reduce symptoms, strengthen muscles, and maintain joint function and range of motion. Most children with juvenile arthritis can participate in sports or physical activities when their symptoms aren’t flaring up.

    7. Things are Getting Better
    The treatment of juvenile arthritis has made leaps and bounds in the last twenty years. Advances in medicine, advanced imaging diagnosis, and many forms of treatment have provided a much sunnier outlook for modern children who are diagnosed with juvenile arthritis.
    Sources:
    https://www.niams.nih.gov/Health_Info/Juv_Arthritis/juvenile_arthritis_ff.asp
    https://www.curearthritis.org/juvenile-arthritis-awareness-month/
    http://blog.arthritis.org/news/juvenile-arthritis-awareness-month/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3278938/
    http://www.mayoclinic.org/diseases-conditions/juvenile-rheumatoid-arthritis/basics/tests-diagnosis/con-20014378
    https://healthcare.utah.edu/healthfeed/postings/2014/07/072214_article-juvenile-arthritis.php
    http://radiology.ucsf.edu/blog/juvenile-arthritis-current-treatment-and-future-advances-0


    This post was posted in Education

  • Everyday Ways to Reduce Muscle Tension

    Posted on July 19, 2017 by Core Products

    By Brian Acton

    tension-blogMuscle tension is a condition in which muscles stay contracted for an extended period of time. It can occur in any area of the body, but is very common in the neck, shoulders, and back. Over time, muscle tension can cause extreme discomfort.

    While many factors can contribute to muscle tension, one of the most common culprits is stress. If you’re experiencing muscle tension in your shoulders, neck, or back, there’s a good chance that stress could be a contributing factor.

    Luckily, there are actions you can take to fight muscle tension resulting from stress. Here are six:

    1. Get a Massage

    You probably can’t manage to get a massage every day. But a periodic massage is a great way to relieve muscle tension. A talented massage therapist can work out tense muscles, giving extra attention to the most affected areas. Massages can also help you feel calm, rejuvenated, and relaxed for some time afterward.

    2. Take a Yoga Class (or Just Stretch)

    Whether you take a yoga class or just do some light stretches in the morning, daily stretching can help relieve existing tension and reduce your vulnerability to tension in the future. And while you should always stretch and warm up before a workout, daily stretching can provide benefits no matter what you have planned for your day.

    3. Apply Some Heat

    Applying heat to tense muscles promotes circulation and blood flow, which can reduce pain and help your muscles relax. There are a few ways you can apply heat to tense muscles. One of the best is hot and cold therapy packs, which can be heated and applied to any part of the body. A hot bath is another great method.

    4. Use a Foam Roller

    If you frequent a gym, you might have seen members rolling out tight or sore muscles with a foam roller. But even if your muscle tension is strictly stress-related, you can use foam rollers to roll out the tight muscles in your back and shoulders. Foam rollers are inexpensive and easy to use, and you can roll out just about anywhere with a little floor space.

    5. Practice Good Posture

    If you’re hunching at your desk, slumping to play with your phone, or even sleeping the wrong way, you could be unwittingly making matters worse. At all times, practicing good posture can help you avoid further contributing to your muscle tension. When you sleep, the right pillow can help you maintain proper posture overnight.

    6. Relax

    Relaxation can help reduce the stress that contributes to your muscle tension. This doesn’t mean you have to quit your job and go live on the beach. Instead, find some time to do the things that help you relax. There’s no one right way to relax, and your relaxation methods could include mindfulness techniques and meditation, outdoor activities, reading, or just about anything else that helps lower your stress level.

    In Closing…

    Ideally, a medical professional should diagnose the cause of your muscle tension and recommend the appropriate intervention or treatment. But if your muscle tension is caused by stress, some of these techniques can help prevent or relieve that tension.

    Sources:
    http://www.anxietycentre.com/anxiety-symptoms/muscle-tension.shtml
    http://www.calmclinic.com/anxiety/signs/muscle-tension
    https://www.spine-health.com/glossary/muscle-tension
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/


    This post was posted in Education

  • Use These Hacks to Sneak Exercise Into Your Daily Routine

    Posted on July 13, 2017 by Core Products

    By Brian Acton

    stairs-blogRegular exercise can help reduce the risk of health problems, improve sleep, increase energy, and even provide psychological benefits. But people with jobs, families, and other obligations may have difficulty finding the time to exercise while simultaneously meeting their commitments.

    The American Heart Association recommends getting at least 150 minutes of moderate exercise per week. If you can’t carve out an hour to go for a run or hit the gym, you might want to sneak exercise into your daily routine. Here are seven hacks to work exercise into your busy life:

    1. Exercise When You Wake Up

    If you’re really ambitious, you can get up early to walk the dog or go for a long morning run. But even a short workout can help you get a good start to your day. Before you hop in the shower, you can take a few minutes to stretch, walk, or do some light exercises like pushups and sit-ups.

    2. Add Some Steps to Your Commute

    No matter how you commute, you can probably extend the time you spend walking. If you drive to work, you can park at the far end of the parking lot. If you take the bus, get off a few blocks early and walk the rest of the way. Finding ways to walk a little further will contribute to your daily exercise.

    3. Take the Stairs

    Stairs can help you squeeze exercise into your routine. Climbing stairs is a cardio workout that gets your heart and lungs pumping, builds bones and muscles, and could even reduce your mortality rate. Next time you have a choice between the elevator and stairs, take the stairs.

    4. Stand Up and Walk

    If you have a desk job, you should be taking regular breaks to get some exercise. Long periods of inactivity have been linked to a number of health problems including diabetes, heart disease, and stroke. Breaking up your time at your desk can help counteract this effect. Getting up to talk to a coworker rather than send an email or make a phone call can give you an excuse to leave your desk. You can set a periodic calendar or phone reminder to get up and walk on a consistent schedule.

    5. Exercise While You Watch TV

    If you set up a treadmill, stationary bike, or other exercise machine in your house, you can catch up on your shows while breaking a sweat. If that’s too expensive or you don’t have the space, you can do body weight exercises, lift weights, or stretch while you watch TV.

    6. Perform House Maintenance

    If you’re paying someone to mow your lawn or clean your house, you might be missing out on a prime opportunity for burning calories. Most chores require light to moderate activity, and some tasks like mowing the lawn or raking leaves can really make you break a sweat.

    7. Make Exercise Social

    When people get together with friends and family, the default activity is often dinner and drinks. While you may not want to replace this ritual, you could start mixing in activities ranging such as tennis, hiking, golf, yoga, or even walking around a museum. Exercising with a friend can make it much less of a chore.

    Sources
    http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
    http://www.livestrong.com/article/464931-what-does-stair-climbing-do-for-your-body/
    http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.WTlb2GjyuUk


    This post was posted in Education

  • Seven Ways to Relieve Your Pregnancy Back Pain

    Posted on July 5, 2017 by Core Products

    By Brian Acton

    preg-blogBack pain is a common side effect of pregnancy, with studies estimating that at least half of pregnant women will suffer from lower back pain during the course of their pregnancy. Sudden weight gains, a change in posture, hormones and stress can all contribute to back pain of varying levels of intensity.

    But back pain isn’t something pregnant women simply must endure. There are many ways to fight your back pain. Here are seven.

    1. Practice Prenatal Yoga

    Prenatal yoga is specifically designed to benefit pregnant women, and involves breathing techniques, gentle stretches, and relaxation. According to the American Pregnancy Association, the benefits can include decreased nausea and headaches, better sleep, and reduced back pain.

    2. Maintain Good Posture

    Poor posture can exacerbate back pain during pregnancy. Standing and sitting up straight without slouching can reduce the amount of pressure placed on your back.

    Even when you sleep, proper posture is important. Side sleeping is common among pregnant women for comfort reasons, but this position often doesn’t provide enough spinal support. A full body pillow can help maintain your spinal alignment as you sleep.

    3. Get a Prenatal Massage

    Prenatal massage can be an important aspect of a woman’s overall prenatal care. The American Pregnancy Association states that massage therapy can relieve back pain, reduce anxiety, improve sleep, and even improve birth outcomes for pregnant women.

    4. Wear a Maternity Support Belt

    Maternity support belts lift the belly during pregnancy, helping to provide welcome relief to backaches, abdominal stress, and pressure on the pelvis and bladder. These products lift some of the pregnancy weight, helping reduce the work your body has to do to carry your pregnancy. While they likely aren’t the only thing you’ll need to keep your back feeling 100%, they can play an important role in back pain relief.

    5. Hot and Cold Therapy

    Hot and cold therapy can help relieve strains and assorted aches and pains, including your pregnancy related back pain. Best of all, hot and cold packs are do-it-yourself, relatively inexpensive, and easy to use.

    6. Exercise

    Consistent aerobic exercise strengthens your muscles and increases your flexibility, thereby boosting your body’s resistance to back pain. While it’s not a cure-all, exercise does have transformative powers. For pregnant women, mild activities such as walking and swimming are perfect sources of exercise. And, exercising before you’re pregnant reduces the risk of experiencing lower back pain during pregnancy.

    7. Acupuncture

    Acupuncture is an East Asian medical technique in which fine needles are inserted into your skin. Studies have shown that acupuncture can relieve lower back pain symptoms during pregnancy, increase your ability to exercise, and reduce your reliance on pain relief drugs. While more research on long-term effects needs to be done, these studies are definitely promising and acupuncture is a widely accepted aspect of many medical treatment plans.

    Sources
    http://americanpregnancy.org/pregnancy-health/prenatal-yoga/
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3306025/
    http://www.webmd.com/baby/posture#1


    This post was posted in Education

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