Welcome to Healthy Tips! Every other month we will post useful health care tips for women here on our website. These will cover topics of interest to women of all ages. We hope you find the information helpful.
Well-Woman Care
Why Fitness is Important
There is a saying that sitting is as dangerous to today’s generation as smoking was to earlier generations. More than ever before, people are leading sedentary lifestyles. Fewer people work jobs where physical labor is involved. In our downtime, our recreation often leads to immersion in televesion, computer games, or activities on websites, social media or our phones. As a result, more hours are spent sitting than being physically active-or simply moving about-and this does not bode well for our health.
Standing and moving about allows you to straighten your spine, expand your lungs and rib cage, and increase blood flow. As a result, nearly every part of your body benefits-your heart, your lungs and your muscles. Your eyes are freed from being glued to a screen and your mind can rest and relax for a moment-allowing your body to do so as well.
Many women struggle with fitting in the recommended 40 minutes to one hour of exercise each day. However, while it is definitely beneficial to head to the gym or our for a walk or run, just incorporating some movement into your day-and reducing your sitting time-can improve your health. Here are some tips that may help.
At Work
* Set your watch or phone to ping every hour so you are reminded to stand, stretch or maybe march in place.
* Try to get up and walk around the hallways or go up and down several flights of stairs a few times each day.
* If weather and time permit, do a walk at lunch. If the weather is bad, walk indoors-go from floor to floor or do stair laps.
* Make phone calls standing up.
* If you need to speak to a colleague, walk over to talk to them rather than emailing, texting or calling.
* Deliver items in person.
Through the Day
* Park your car further from your destination so you have to walk.
* Limit your TOTAL screen time to just a few hours each day. Social media, especially, is addictive, but if you schedule it, you can reduce the amount of time it takes out of your day. This allows more time for physical activity-and other activities as well. Remember, you may have been on a computer at work for 8 hours, so that time combined with TV and social media adds up.
At Home
* Try doing chores like folding clothes while standing.
* Go up and down stairs for some extra exercise.
* On TV commercials, try to engage in a few exercises such as squats, jumping jacks, sit ups or lunges. You can also try marching in place.
* Whatever your task, stop regularly to stretch and breathe.
Schedule Fitness
* We schedule the dentist and work on our car, and scheduling fitness is equally important. Try to schedule some gym time, walking time or other activity as many times per week as you can. Five or more is recommended, but start with whatever you can. If you are able to build from there, great; if not, be glad you are doing what you can.
* Try beating those “getting up early to workout” blues by promising yourself a reward each time you do so. Yes, the ultimate reward is losing weight and being healthier, but if you have to up the ante in the beginning, it is worth it! Your treat might be a manicure at the end of the week, or a mini-shopping spree, or some other little luxury if you get your workouts in.
* Sometimes getting up early is not the culprit so much as going out in the cold and dark. If that is the problem, try working out at home. Can you invest in a piece of fitness equipment? If you use it regularly, it will be worthwhile. What about some fitness DVDs?
* If you do not do morning workouts, and find your resolve fades along with your energy come afternoon, try these tips:
* Keep well hydrated-often fatigue is really dehydration.
* Eat a light snack-granola bar, apple, yogurt-just before you leave work to boost your energy.
* Pack your gym stuff and have it in your car so you can go right from work and not get distracted by stopping at home.
* Find a friend to exercise with you. Keeping the commitment to your friend will make you less likely to skip the workout.
* Make fitness enjoyable and vary your routine-try walking, machines at the gym, an aerobics class, X-country skiing. By mixing it up, you are less apt to get bored and will continue to use different muscle groups.
Taking a few small steps to build movement and fitness into your day will ultimately pay good health dividends. Don’t live life sitting down-get up, get going and live well!
For more information about Partners for Women’s Health, call (603) 778-0557.
Obstetrical Tips
To Breastfeed or Not
Many pregnant women face this question. While the decision is a personal one, the following information may aid in your decision.
Benefits
* A mother’s milk has incredible nutritional benefits for her baby. While there are many good formulas, none quite replicate what nature provides.
* In addition to nutritional benefits, a mother’s milk aids her baby’s immune system, helping protect her infant until the baby’s own system is stronger.
* There is some evidence that along with this immunity protection, breastfeeding also reduces the chance of your baby developing allergies.
* Breastfeeding can build a special bond between mother and child. The physical act of nursing brings mother and baby close, and creates a warm, comforting atmosphere.
* Breastfeeding can actually help a new mother lose pregnancy weight faster. The production of milk burns calories.
* Breastfeeding helps reduce blood sugar and promotes good HDL cholesterol.
* There is some evidence that breastfeeding helps reduce the chance of a woman developing breast cancer later in life.
If you have questions about breastfeeding, ask your doctor or health care provider.
For more information about Partners for Women’s Health, call (603) 778-0557.