Staying Active IndoorsWith springtime around the corner, it's important to remember that there are indoor exercises to keep you feeling healthy and fit. You can do these exercises while you're at work and while at home.
Exercising at home To stay active, even when you're stuck inside, you need to be creative. Fit Watch suggests the following exercises, which can be done right inside your home:
- Walking. Try walking up and down the flights of stairs in your home. This will tone the muscles in your legs while allowing for low-impact aerobic exercise. If you do not have stairs in your home, walk around your house several times.
- Jumping Jacks. These exercises may seem childish, but jumping jacks are an excellent cardiovascular workout and a great warm-up to other indoor exercises.
- Push-ups. There are several forms of a push-up that can be done if the standard version is too difficult to start with. You may do the push-ups on your knees, rather than keeping your legs straight, or even while standing up against a wall. Push-ups will work the muscles in your arms and chest area.
- Crunches. This is the best exercise for strengthening the abdominal muscles and can be done anywhere you have carpeting, rug, or a yoga mat.
- Jogging in place. If you're unable to go outside to run, take a few minutes to jog inside. The only necessary equipment for this cardio exercise is a pair of sneakers.
- Squats. Just a few repetitions of sqats will strengthen your quadriceps and buttocks muscles. Even just a few of these exercises can provide an excellent benefit to your body.
Exercising at the office
Working full time, or even part time, makes exercising seem impossible. Office environments tend to allow for very little movement, which can result in weight gain. You may also experience increased stress, loss of muscle tone, and strain on the back, wrists, eyes, and neck after sitting too long. Take a few minutes each day to stretch, walk around, and work your muscles.
Commuting.To change your inactive lifestyle, you can start with your commute. If the weather permits, try bicycling or walking to your office. Doing so will increase blood flow and will help to wake you up in the early morning. If your commute requires driving, we recommend that you park at the far end of the parking lot, which will require you to walk further each day. The steps will start to add up quickly.
In the office. While you are in the office, look for opportunities to stand up and walk around. You can stand while speaking on the phone or while eating lunch. By standing or walking around, you can increase circulation, stretch, which will ultimately increase your productivity. To increase your balance and muscle tone, The Mayo Clinic recommends that you trade your office chair for a balance ball. A balance ball can be used for a number of exercises during your short breaks at your office.
Healthy eating requires having variety in ingredients, having the right balance of vitamins, minerals, and supplements, and portion control. According to the WebMD, eating a healthy balance of foods is not only more satisfying, but attributes to a healthier weight when combined with physical activity.
According to the The Centers for Disease Control, a healthy eating plan includes:
- Fresh fruits. Along with apples and bananas, look for exotic fruits like mango or kiwi. Variation is key to enjoying your healthy diet.
- Fresh vegetables. Try grilling or steaming your fresh vegetables. You can even saute your vegetables in a non-stick pan with a small amount of cooking spray.
- Calcium-rich foods. Along with milk, you may also get calucium from low-fat or non-fat yogurts without added sugars. These can also be a great dessert substitute.
- A new twist on an old favorite. If your favorite recipe calls for frying fish or breaded chicken, try a healthier version using baking or grilling. You can even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with few calories.
EHS Medical Update: Norovirus Hits VirginiaThere has recently been an increase in the number of norovirus cases in our area. Noroviruses can cause acute gastroenteritis and, although the viruses are typically short-lived, can cause severe discomfort to those infected. Guidelines have been developed by the Centers for Disease Control to help reduce the risk of spreading and becoming infected with the viruses.
Please review the following links to learn more about these viruses:
Norovirus Arrives in Virginia
Symptoms of a Norovirus Infection
Keeping Your Hands Clean
The EHS DifferenceWe are a distinctive primary care office and Executive Physical center founded on traditional family medicine values, caring for a limited number of individuals and families through a fee-based membership practice (concierge-style practice). This uniquely low ratio of patients per doctor, allows very personalized, proactive care by the doctors and staff alike. Our entire staff's focus is on the coordination and implementation of care plans, for both acute and chronic issues, as well as prevention.
EHS offers individuals, families and our partner-companies' key employees the synergy of an exceptional medical care and Executive Physicals along with the even more important, 24-7-365 personalized care and follow-up necessary for optimization of one's health.
Through our healthcare-concierge services and personalized care, we make healthcare convenient and hassle free for our clients. We are your partner in decision making as well as your medical advocate. The EHS care model provides the medical care you need and the peace of mind you deserve in today's fragmented, impersonal health care system.
For our corporate partners, this results not only in better health for their key employees, but improved productivity (reduced absenteeism and presenteeism), improved recruitment and retention, and a proven positive return on investment.
For more information on our program, please see www.EHSdocs.com.
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VISIT: 12040 South Lakes
Drive, Suite 204
Reston, Virginia 20191
VISIT: 12040 South Lakes
Drive, Suite 204
Reston, Virginia 20191