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13 Aerobic Tips

February 1, 2018

couple running together

 

 

It’s still early in the year and that means you have plenty of time to reach you New Year’s resolution of losing weight. Sure, you might’ve chowed down on far too many Christmas cookies and with Valentine’s Day around the corner chocolate is everywhere tempting you. But by starting with small goals to modify your lifestyle you can work to reach larger goals.

If you’re still working on what you eat, it might be time to focus on modifying how you move. Incorporating aerobic exercise into your lifestyle will not only help to shed those pound, it also strengthens your heart, fights heart disease and diabetes, and will lower important lab numbers like your cholesterol.

Here are 13 tips to get you started on a healthy aerobic routine:

  1. Make sure you warm up . Warming up gets your muscles ready for your workout
  2. Cool down. Cooling down helps your heart come to a stop more slowly, which is healthier for it.
  3. Start slow. You don’t run a marathon overnight. Start with baby steps and meet yourself where you are. You’ll be more likely to stick with it if you aren’t constantly beating yourself up for not being at an unrealistic level.
  4. Don’t train too hard. Doing so will result in injuries that require rest and will set you behind on your fitness goals.
  5. Pay attention to what your body is telling you. If you’re genuinely feeling unwell, take a day to rest.
  6. Get enough sleep. Your workouts will suffer and be largely ineffective if you don’t get enough sleep. Make it a point to clock 8 hours every night.
  7. Don’t overeat. Eating too much can undo any results you might expect from your aerobic workout.
    Once you get to a level of training very hard, be sure to replace your electrolytes by enjoying a piece of fruit after a workout.
  8. Avoid sugary beverages like Gatorade. Unless you’re running a marathon, drinks like Gatorade will simply work against the calories you’ve burnt while working out.
  9. Wear the right shoes. Good workout shoes are expensive, but it’s absolutely critical that you get a pair of shoes that are intended for whatever you’re doing. This will help to prevent foot and ankle injuries.
  10. Focus on your form. Whether you’re running or walking, proper form is key to avoiding injury and maximizing results. Many specialty shoe stores will help evaluate your form and give you advice on correcting it. Another option is to hire a personal trainer.
  11. Dress properly. Wear clothing that’s comfortable and ideal for what you’re doing. If you’re running, baggy clothing will hold you back. Find clothing that fits right so you aren’t focused on what you’re wearing and instead paying attention to what you’re doing.
  12. Watch the weather. If you plan to workout outside, make sure it’s not too hot. Here in South Texas we see people quite often get heat exhaustion due to working out in our extreme temperatures.
  13. Plan according to the time of day. If you know temperatures are going to be scorching midday, make sure you plan your workout for the morning or evening. Similarly, if you have to squeeze a workout in but have plans, try splitting it into two shorter sessions or getting it in over your lunch break.

A Patch To Tame Migraines

January 2, 2018
woman with migraine

If you’re one of the millions of migraine sufferers in the country, chances are you’re always on the lookout for a solution that will make them better. For many people, simply cutting out certain migraine triggering foods like cheese and wine or relying on a specific medication, isn’t enough.

Maybe you’ve gone through several medications and never noticed a difference or the relief you experienced was short lived. Whatever your unique experience with migraines, it’s highly likely you’re looking for relief.

Enter a new remote electrical stimulation patch that’s being tested in Israel. This portable medical device has been proven to treat migraines as well as triptan prescription medications. The patch is attached to the upper arm and works by preventing the pain signal from reaching the brain.

In the study participants put the arm patch on as soon as they felt a migraine coming on and kept it on for 20 minutes. They could then increase the intensity using a smartphone app. This treatment is fast, effective, and pain free. Patients only feel a slight tingle in their arm. The study also indicated that placing the patch after 20 minutes decreases its efficacy by around 20%.

Because this study was blind, participants did not know if they were getting the real device or the placebo device. However, those with the placebo did not report near the amount of relief that those who had the actual patch did.

What are the advantages of this patch?

The biggest advantage of this patch is the fact that it does not have side effects like drugs. Typical triptan side effects include chest pain, tightness in the chest, dizziness, and nausea. With the patch you simply feel a slight tingling sensation in your arm.

When will this patch be available?

Unfortunately, this patch is still being tested, however, a larger study is in the works and the developers are hopeful that within a few years they will have a working device that will help the millions of sufferers.

What can I do about my migraines right now?

There are several options available to treat migraines. Triptan drugs, as mentioned earlier, can help many people, although not all people respond to them. It’s also important that you examine what might trigger your migraines and try to eliminate those triggers. For many it’s a specific smell or food. There are also over the counter patches that emit a cooling effect. Some people say this works for them, while it does nothing for others.

Finally, get in touch with our office and talk to Dr. Nguyen. She can help determine what is causing your migraines and develop a treatment plan that works for you. It might include medication or simple home remedies that she’s found effective.

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