I spend more time sitting than I like –at my desk, at the computer at home, in front of the television, in my car, in meetings, waiting for appointments and at restaurants. I noticed nagging shoulder and neck muscle tension and decided to try a ball chair in my office. I noticed within days, my muscle tension was gone! Sitting on a ball several hours at a time improved my posture and strengthened my lower back.
I love it! After I purchased my new ball chair, I asked Judy Jenkins, Physical Therapist from RMH Rehab Services to check out the safety and ergonomics of my new arrangement. After a couple simple keyboard and computer screen adjustments, she approved it and I have been using it now for several months.
For whatever reason I kept my old office chair around, just was not ready to give it up. It seemed as if I needed to be convinced but after this long, I don’t need it around taking up space so I sent it to storage last week. Good-bye old friend and good-bye poor posture!
Recently four more staff members here at the Women’s Center have also started.
For safety reasons you may hire Judy and get your ball and office arrangement checked. She provides an individualized on site evaluation and its well worth it. Ask her the advantages and drawbacks. There seems to be some criticism of the ball chair if used for an extended period. My thought on that is everyone should move throughout the day anyway. It makes sense to avoid overuse. I find myself stretching more often and bouncing with good music! Enjoy!
A direct phone number to Judy Jenkins, PT at RMH Rehab Services is 564-5799.
Food is very important to each of us. We have developed our eating habits over many years, and we are use to eating what we want when we want. Normally the body can produce enough insulin to turn foods into sugar or energy for the body, allotting it to function well. However, when the body is not producing enough insulin, or the insulin we have does not work well, as with diabetes, it becomes necessary to change the way we eat. This means we have to plan what we eat, when we eat and how much we eat.
- Eating regularly at the same time every day and spacing these meals out at regular intervals during the day is important. Many of us eat 3 regular meals a day, every 4-5 hours, but some folks may need to eat smaller meals, more frequently throughout the day, such as 4 – 6 times a day.
- Eating breakfast everyday is important because it helps fuel the body after a long night of resting and fasting. If you are trying to lose weight, eating breakfast will help with this.
- Eating the same amount at each meal helps with weight loss and helps us maintain an adequate, even amount of energy for the body throughout the day. Skipping or mixing large meals with time meals can throw off your energy level during the day and lead to unplanned and unhealthy snacking. It can also aggravate or cause other problems like irritability, mood swings, low blood sugar, pain or difficulties breathing due to stomach bloating, heartburn, indigestion and even poor sleep.
If you have diabetes, it is important to limit the amount of carbohydrates that you eat because of all foods, carbohydrates have the greatest effect on your blood sugar.
The recommended amount of carbohydrates for each regular meal is between 45 – 60 grams. Carbs can come from varied sources. To help determine the number of carbohydrate grams in a food, use this online tool.
For a one on one visit or series of visits with a RMH Diabetes Certified Dietitian, call Linda Morrison RD at 540- 689-6339, who will provide individualized meal planning towards safe and optimal blood sugar control.
Dr. Steven Blair of the Cooper Institute reports studies that show moderately fit men (able to walk 2 miles in 30 minutes 5 times a week) live nine more years that are functional in life…. the power of getting in the groove!
Explore ways to gain fitness. If you need accountability, find a walking friend and use a pedometer.
1st week – wear a pedometer to measure your steps each day
2nd week – gently increase by walking 2,000 more steps daily
Following weeks increase by 2,000 steps per week until you reach the following goals.
- 10,000 steps per day for heart health life long
- 12,000 – 15,000 steps per day for weight loss
You can never underestimate the power of moderate fitness for heart health, weight loss, blood pressure control, improved sleep and mood elevation. Fitness makes a difference. Be confident for any step towards a more active lifestyle.
For assistance with fitness goals contact: http://www.rmhwellnesscenter.com/node/31
You are invited to take an unusual and eye-opening virtual tour of the human arteries, as part of US AGAINST ATHERO, a nationwide effort sponsored by AstraZeneca, to increase national awareness of atherosclerosis.
This is an ultrasound picture of the carotid artery, a useful tool to determine how aggressively to treat risk factors for stroke and heart disease like high blood blood pressure, diabetes and elevated cholesterol. Arteries consist of 3 layers- the intima (the inner most thin layer of endothelium), the middle layer or media (formed by smooth muscles) and the outermost layer- the adventitia (formed by loose connective tissue. The measurement of the total thickness (intima media thickness) or IMT helps assess the arterial wall for presence of plaques or thickening. Available thru the RMH Heart Check program, http://www.rmhonline.org/heart_check/
For more information call 540-433-4319.