Wednesday, May 29, 2013

Get Healthy Blog Hop


Do you spend a lot of time sitting at a computer desk in your study, or at your work desk?




 
Can an apple 'help keep the doctor away'? Yes, the juice from the apple is said to disinfect the mouth of harmful bacteria. Changing your diet can reduce the number of times you get sick as you boost your immune system. What you eat does matter.


THANKS to our Hosts:  Stephen Tremp, L. Diane Wolfe, Michael DiGesu and Alex Cavanaugh who have teamed up for the Get Healthy Blog Hop. Participating is one way to jumpstart a change in your habits and in your mindset. Our hosts have asked us to contribute our best tips on health and what we do to maintain it. What could you do to make 2013 a healthier year?



The Trigger that got me started. . .
 
After a car accident, I started a weight training program to help counter the pain I felt in my upper body. I suffered nerve trauma in my right arm and one of the neck vertebrae from bracing for the impact of a rear-ender. I needed to strengthen the muscles of the shoulders, arms, back and neck to prevent constant pain. When I returned to work, I went to the employee gym.

What helped me: a full-body 45 minute weight-training workout five days a week at lunch. I used cable resistance machines, free weights, exercise balls and I walked. This plan was created by an instructor at the gym specifically to work around my injuries. Within a few months, I could sleep without pain and had less headaches. (NOTE: This type of full-body workout which tones is different from a body-building routine where the objective is to build bulk.)


What can you do to keep yourself healthy and prevent illness?

Start with the little things. . .
 
Walk every day or as much as you can. This helps keep joints flexible and improves circulation.
 
Motivate yourself with a class, a new routine or discipline, or get a friend to join you

'Clean' your diet by changing a few things for the better. Reducing salt or sugar is a start. Eating more veggies, greens, and fruits is another healthful change that's easy to do.



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Do you work around a health issue? Have a favorite way to stay in shape? What do teachers do with all those apples?
Please share in the comments, and thanks for dropping by!

To continue reading health tips and stories, refer to the list at Get Healthy Blog Hop.

 



Topiary sculpture on Burnaby Mtn, Vancouver, by DG Hudson 

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61 comments:

  1. Some great tips here, walking is one of my favourite forms of exercise :)

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    1. It's what started me back on the road to health.

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  2. I read many books by Paul McKenna whose books also has a cd, whether it is how to lose weight, get confidence, or to reduce stress. they all wotk.
    I have for years just drink water except for one coffee in the morning and walk along the beach often.
    Yvonne.

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    1. Water is one of the best habits to have. Yvonne, I'm having trouble trying to comment on your blog. I will try in Chrome later.

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  3. Little things like reducing salt intake can pay large dividends down the road. I've cut back on salt years ago and now I can't eat canned soup as all I can taste is the salt.

    Good luck with the weight training. Being proactive is so much better than feeling like a victim.

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    1. Yes, I get stubborn. Pain isn't going to get the better of me. . .

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  4. Little things go a long way. I never salt my food and have cut out white flour and sugar for the most part. Good luck with weights. I am using bands for resistance for my upper body. Just started that.

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    1. I like resistance bands as well and use them occasionally. After that, you can do light weights.

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  5. Good post for today. I just have minor issues: bad knees and problems with hip, back, wrist, elbow... But they aren't too bad. Just have to be cautious and sometimes adjust what I'm doing to not have pain.

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    1. At least you're aware of your body, and that's a step forward.

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  6. I love using weights. I'm pretty old-school - stick to the basics, see results :-) It's fantastic they helped you sort out your pain issues.

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    1. The basics bring results. I like the feeling of strength that using weights gives you.

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  7. Great simple and very effective tips ;)

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    1. Thanks and good luck with your health!

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  8. Glad that made a difference for you - living with pain sucks. Wish we had a gym at work.

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    1. I loved having a gym at work - it was a large one at the HQ building, then when I transferred to another bldg, the gym was smaller but less crowded. It is handy having a gym in your work location and for a pittance in membership.

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  9. I used to be so much better at lifting than I am now. I really need to find a way to work that in at least a couple times a day.

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    1. For all over toning, weights are great! But for me, it was gaining strength and core fitness that helped my back and shoulders.

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  10. You'e listed some basic things that are doable!
    Some of the things that have worked for me -
    I don't take much salt in my food.
    I don't take fizzy drinks.
    A teaspoon of honey a day works wonders...
    You must include garlic in your diet.
    The one problem I have is that I don't drink water.

    Writer In Transit

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    1. See answer below about the water at your desk. Blogger decided to wipe my first response. . .

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  11. Love the topiary. I have to work around leg problems so cannot exercise like I would wish. I cannot imagine doing as much as you did after your accident. The thought horrifies me LOL

    JO ON FOOD, MY TRAVELS AND A SCENT OF CHOCOLATE

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    1. Topiaries of this size don't last too long, so you have to take the photo when you come upon them.

      AS for exercise after the accident, it took months to recover. I had no choice, really.

      Delete
  12. Good physical therapy helps so much, but you have to keep at it. Great post.

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  13. Glad you were able to reduce your pain so effectively. Exercise has more benefits than we know. I love to run...but I really love my food and don't always make healthy choices.

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    1. Exercise and walking will be part of my routine for a long time. I had to change a lot of my eating habits.

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  14. I would love a workout like that. I don't need to build up more muscle, I just need a little more overall body tone.

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    1. That was part of our being a member in the employee gym. The instructors were there as consultants and created a plan for you at no extra charge.

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  15. I don't do much weight lifting anymore. I usually do situps and pushups, using my own body weight as resistance,

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    1. That's a great way to get fit, Susan. Do you do planks then, too? Good for the core.

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  16. I'm glad that you found an exercise routine that helped you work through the pain. It is so nice that you have access to a gym at work. Thanks for sharing your healthy tips.

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    1. The gym at work was started when my best boss ever talked the corporate types into the idea that fitness creates healthier employees. And, it was a top-notch gym.

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  17. They make apple pie. :D

    I love running, but because of my ankle injury, I can only run on alternate days right now. On the other days I get to walk. I also do stretching and strengthening exercise for my ankle.

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    1. Take care of that injury, feet are so important. I've never had strong ankles, but I haven't injured them.

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  18. What you eat does matter, and moving around helps quite a bit too. Nice post!

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    1. It's the combo of eating and staying fit that works best.

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  19. I had a gym at one place I worked at. It was great. Only two of us (and there were close to 100) took advantage. I'm glad your routine worked for you, especially so much so that you could sleep soundly again. Thanks for the suggestions, DG.

    xoRobyn

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    1. If only two people used the gym, that's like having your own gym. Yes, being able to sleep is important, and I was glad not to have to take pills.

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  20. Great advice DG. Every little bit helps, and it's so true, what you eat matters a lot. Hope you're back to new now.

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    1. I have to keep up with some sort of fitness to keep the aches away. Injuries can be managed, but not always eliminated.

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  21. Keep water at your desk or by your computer at home. It's easier, and they do have flavorings for water now that add no calories.

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  22. 'Changing your diet can reduce the number of times you get sick as you boost your immune system.'

    No question. I always knew this was true but a series of illnesses in the winter just about wiped me out and I was forced to make radical changes. I'm actually grateful for having gotten sick, now. It's interesting how something like a car accident or a scary bug is what it takes to really shake out of a slow path to deteriorating health.

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    1. You said it perfectly, Suze! Sometimes we need a wake-up call.

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  23. Great tips. When I started having really bad heartburn I learned that apples help reduce (or possibly absorb) the acid and thereby helps reduce heartburn. They really work and even though I've tried to regulate my diet so I no longer have heartburn I'm still a big fan of apples.

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    1. I didn't know that about heartburn. Thanks for sharing. I get heartburn on occasion, but next time I'll try an apple.

      Apples and bananas are reliable super foods that deliver.

      Delete
  24. HI, D.G.

    I'm glad the strength training helped with your pain. Injuries are so aweful and so many times the injured person never is the same again.

    Movement is such an excellent way to keep flexible and continue to be mobile. Sitting too long is never good, especially for the nerves and joints. BLood circulation is so important.

    Thanks for the info on APPLES and for joining us on the HOP!

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    1. You're an excellent example of the changes good health and fitness can make, Michael. This was a great blogfest - I learned a few tips, too.

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  25. I don't like to exercise, except for walking, biking, and swimming. while I eat right and walk a lot, I really need to do what you did to get my upper body right. I am so lazy about it that I have no range of motion in my left arm and a badly damaged right arm as well. I feel like I just need to take that first step, but, but, why is it so darned difficult?

    ReplyDelete
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    1. I know of several exercises that help, Inger. Ask me anything about what I did to recover.

      As an alternative, why not get a few items that you can use at home? Small weights, an exercise ball, and a floor mat.

      Delete
  26. Hi, walking and my fitness DVD is all I am using at the moment. I have the Zumba set sitting on the shelf waiting for me, for when I feel I am getting fitter - atm I think I would collapse!
    Suzanne @ Suzannes Tribe

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    1. Use the Zumba set to motivate you. You know it's there. I've used DVDs too, but not that one. Whatever gets you going in keeping fit! Thanks for visiting.

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  27. I'm so glad you've recovered from your accident. It sure takes time, patience and perseverance, doesn't it? Good for you.
    I was a teacher. In 8 years I got one apple...

    Tina @ Life is Good

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  28. i love this advice, a little at a time!
    and thats how recovery happens too. thanks for sharing your experience & tips!

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  29. Great advice I d love to hear about your training.
    I had a fall and surgery still in pain.
    I tried a lot of things before the surgery,they did not work
    Thank u for sharing
    I am happy u aren t in pain

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    1. I'll reply on your blog, Ella. I think asking for an instructor who knows about injury and recovering from it is the best thing I did. Physio wasn't helping me.

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  30. I got into shape after an illness a few years ago. And then baby number 3. You would think all the cleaning and chasing around of the small one would burn more calories....

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    1. I agree, the little ones don't sit still very much. Keep at it.

      When my kids were in swimming classes at our rec centre, I would go up to the fitness floor and watch from above while getting a mini-workout.

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  31. I am just concluding a two week vacation at the beach. I was sure to take the dogs with us, because it meant someone had to go for walks. I alternated walking them on the beach and road. While they would eat breakfast between first walk of the morning and post eating walk, I utilized the "Workouts" app on my iPad. I've been a student in enough classes, that I know where and how to modify exercises when needed. Traveling without your weights and not near a gym? Try bottles of water!

    During this walk and exercise time while on vacation, my husband was solely in charge of our five year old. I got a mommy break that was good for mind, body and soul!

    When I return home, I plan to make sure of the gym with its childcare included.

    The other form of exercise I dearly love: anything in the pool - from straight up swimming to water aerobics!

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    1. Let me know how the fitness plan works, Julie! Swimming is a great thing to do!

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    2. My greatest fault is combining the healthier diet with the exercise. I love my Coca-Cola!

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    3. We all have our weaknesses. Try to do as many healthy habits as you can and hope for balance.

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