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Any exercise can improve your health, but strengthening exercises may have the edge for improving your sleep. You may already know that getting enough sleep can lower your risk for diabetes, heart disease, and weight gain. But did you know that participating in strength or resistance training may improve sleep more than cardio activities such as biking or walking? A study presented at an American Heart Association conference looked at the effect of exercise on the sleep of overweight adults with high blood pressure. Participants were split into four groups: 1. Supervised cardio exercise 2. Strength training 3. Combined cardio and strength training 4. No supervised exercise At the end of the year-long study, all groups had improved sleep quality, …

Continue reading “Work Hard, Sleep Hard”

Don’t let breast cancer be a secret agent. Early detection can save lives. Breast cancer is the number two cancer threat for women, according to the Centers for Disease Control and Prevention. Your mission, should you choose to accept it, is to uncover breast cancer facts by learning some of the basics. Follow the Clues Get familiar with your breasts and do a monthly self-check to evaluate for the clues of breast cancer. Here’s what to look for: Breast or nipple pain Dimpling of the breast skin New lump in the breast or armpit Nipple discharge Pulling in of the nipple Redness or flaky skin on breast or nipple Thickening or swelling of the breast Detection Protocol The sooner breast …

Continue reading “Mission Possible: Breast Cancer Detection”

For good health, stay up to date on vaccines at every age. Getting vaccinated against diseases is a safe and effective way to help protect your health. While many people think this is most important for children, it’s also essential for adults to be aware of when to get certain vaccines as they get older. Which Vaccines Do Adults Need? In addition to an annual flu shot, the U.S. Department of Health and Human Services recommends vaccinations for: Pneumococcal disease, which includes pneumonia, meningitis, and blood infections—People 65 and older Shingles—People 50 and older Tdap shot to prevent tetanus, diphtheria, and whooping cough, followed by a Tdap shot every 10 years to continue protection against tetanus and diphtheria—All adults Why …

Continue reading “Roll Up Your Sleeves and Get Your Vaccines”

More than 35 years of backpacking and mountaineering have given me a lot of time to think as I watch the miles go by under my feet. Here are some lessons I have learned from this time: PERSPECTIVE: Did you know that many of the giant Sequoia trees are over 1500 years old? When I think of all that has transpired in human history during that time, it boggles my mind. My troubles and worries pale in comparison to the depth of history that has passed while these trees have flourished. Each of my days is but a speck of time in comparison. TIME: It is a bank account under constant withdrawal, minute by minute, year by year with no …

Continue reading “A Reflection”

Whether you want to improve your cardiovascular fitness, boost range of motion, or reduce joint pain, going to the pool can pay off. Exercise in water offers a beneficial combination of buoyancy and resistance. Swimming is an excellent form of aerobic exercise—and a fun way to change things up if you’re tired of land-based activities. Just be sure you feel safe and comfortable in the water before taking the plunge. “Swimming tends to be more of a total body exercise than, say, cycling, because it strengthens the back, shoulder, and trunk muscles in addition to the legs,” says Scott Yang, PT, MSPT, COMT, Cert. MDT, Physical Therapist at Carson Tahoe Health Outpatient Physical Therapy. “Swimming is relatively easy on the …

Continue reading “Take the Plunge for Your Health”