Lynbrook | New Hyde Park | NY

health

5 Exercises for a Healthy Back

Many adults suffer from back pain; it is one of the top reasons for doctor visits. Having strong back and abdominal muscles can help relieve many types of back pain, especially those most commonly resulting from soft tissue injury or back muscle strain. Exercises that strengthen these core muscles should be included as a part of a balanced exercise program.

The vertebrae of the spine provide the supporting framework for the back. Connected to this frame is a complex system of muscles and ligaments that create the strength and stability of the spine and extremities. Your abdominal muscles and back muscles work to keep the body upright and for movement (think of maintaining good posture). If these core muscles are not strong enough to hold you upright, additional stress is applied to the spine as it supports the body, and the likelihood of back injury or pain is increased.

We put together some basic core exercises for keeping your back healthy! Get your doctor’s ‘okay’ before trying any of these moves and pay attention to how you feel when doing them.

  • Hamstring Stretch- lying on your back with the legs straight, use a stretching strap to pull the one leg up in the air so that you feel a stretch in the back of the leg
  • Knees to Chest- lying on your back and pulling the knees to the chest opens up the disc space in the back, which relieves pressure on the nerves.
  • Plank/Modified Plank- lay on your stomach, bringing your forearms flat with elbows directly under the shoulders. Engage your core and lift yourself up from your arms and feet, holding this position. To modify, lift from the knees.
  • Reverse Crunch- lie on your back with bent knees and core tightened. Keep your knees bent but lift your feet, keeping the hips down, then return feet to the ground.
  • Bridges- starting on your back with the knees bent and feet flat, press your heels down and lift your hips up from the ground. As you lift, be sure to squeeze your glutes, then bring your hips back down.

 

Blood Pressure- What is it?

Blood pressure is the measures of forces pushing outwards on your arterial walls during both the contraction and relaxation of the heart. The top number called your systolic blood pressure is the force as blood pumps out of the heart and into the arteries. The bottom number called your diastolic blood pressure is the force while the heart rests between heart beats. Your arteries are made up of muscle and semi flexible tissues that stretch like elastic. The more force exerted on the walls, the more of a stretch results. If the tissue is stretched beyond the healthy limit repeatedly, this results in arterial dysfunction. This increase in workload and the poor contraction-relaxation coupling results in high forces on the walls, referred to as hypertension. Untreated hypertension can lead to vascular weakness and scarring which can increase your risk for stroke, aneurysms, and blood clots. Over 76 millions Americans have high blood pressure which means one in three adults will be diagnosed with it at some point.

The following are great ways to manage your blood pressure:

  • Manage Stress
  • Stay Physically Active
  • Eat a Healthy Diet
  • Maintain a Healthy Weight
  • Refrain from Smoking
  • Limit Alcohol
  • Reduce Sodium Intake

How Do You Get The Sunshine Vitamin In The Wintertime?

Vitamin D is important for our bodies, but how can we get enough during the winter months?

Research has linked Vitamin D to decreased rates of cancer, osteoporosis, diabetes, heart disease, anxiety and depression. Vitamin D levels in the body are not as much of an issue during the summer when people are going outside. However, during the winter months, people spend a lot more of their time indoors due to colder temperatures and snowy days. This often leads to a drop in the body’s vitamin D levels.

But how can you get Vitamin D in the winter? Go outside! Even when there is snow on the ground, you can still get enough sun to boost your vitamin D levels. When you’re outside, let as much skin show as you comfortably can- your face, neck, and hands can get some sunshine. Go outside during “solar noon.” This is the time of day when the sun is at its highest point in the sky. When you’re outside, use your skin as a cue. If your skin starts to turn pink, you’ve had enough. Keep in mind that you don’t need to spend hours in the sun. Even ten minutes a day can help boost the level of vitamin D in your body.

We live in an area where the sun shines enough in the winter that vitamin D supplements may not be necessary. However, especially with supplements, we need to ensure that we don’t get “toxic” on vitamin D. A better way to get vitamin D is simply by eating more of the foods rich in this vitamin. There are a handful of foods that can help boost vitamin D levels. Good food sources include fatty fish such as salmon, tuna, mackerel, mushrooms, eggs, and vitamin D fortified foods such as milk. Wild salmon is a great source and just a small 4 ounce serving can give us more than enough of the recommend daily allowance. For those with dietary restrictions, any type of milk will do! Cow, soy, almond, and coconut milk are all vitamin D fortified.

Following these simple recommendations can help everyone enjoy the health benefits of vitamin D naturally not only during the winter, but all year long.