When I reflect upon maintaining an active lifestyle during the winter season, I think of Marianne Nelson, mother of Ulla and Dr. Anders Nelson, who passed away last year at the age of 81. Mrs. Nelson grew up in Sweden, came to the United States in 1967 and moved to Pennsylvania in 1975 with her husband and children. Growing up in Sweden deeply influenced her attitude about outdoor activity in all weather conditions. In all kinds of weather, she walked briskly by my home in Dalton, donning a backpack, her dog keeping pace. She walked 5-7 miles at least 5 days a week, sometimes twice a day. Outdoor activity was in her blood: who she was and what she did. At 79 years of age she cross-country skied, and at 81 she hiked the Grand Tetons with her family. Well into their seventies, her relatives in Sweden continue to engage in outdoor activities all year long. They feel that the weather should never limit activity—it just requires some preparation. Warm clothes and studded snow tires, for example, allow “Auntie” to continue road biking throughout the winter in Sweden.
Thankfully, a love of outdoor activity isn’t a foreign quality, and many people living in Northeastern Pennsylvania attempt to exercise outdoors year round. The psychological benefits are many: each season brings its own unique beauty, and winter is no different. Most will not have to abandon outdoor activities, but some adjustments in equipment, clothing, and food are necessary for each season and the temperature changes that it brings.
There are running shoes specifically designed for use in wet, cold and sloppy winter conditions. These “winterized” running shoes, which can also be used for walking, offer waterproofing, sealed seams, gaiter collars to keep out snow and slop, slip resistant fabric, anti-roll stability features, anti-microbal material and aggressive tread patterns for traction on slippery surfaces. Some shoe recommendations for both winter walkers and runners include:
Additionally, walking or trekking poles will improve balance and safety when briskly walking in winter conditions. I am a strong proponent of using these tools. They are lightweight, adjustable, and collapsible. Some examples are: Black DiamondR Trail Back - $56.95 and MountainsmithR Rhyolite - $35.09. Alternatively, an old pair of ski poles will work just fine.
Snow shoeing and cross-country skiing should also be consider as a viable option for the winter walker and runner. These are great cross-training alternatives with tremendous aerobic benefits.
Snowshoes work by distributing your weight over a larger surface area so your foot does not sink completely into the snow. Commonly used by fur traders, trappers and forest rangers, snow shoeing has become very popular among many outdoor exercise enthusiasts. It is relatively safe and inexpensive. Some snowshoes include the Tubbs Flex Alp - $197 and Redfeather Hike - $95.00. Boots and poles are also required, but ski or trekking poles along with hiking boots or winter running shoes can be used.
Cross country skiing has also gained tremendous popularity among winter outdoor exercise enthusiasts. It is a cross between running and skiing in which the participant propels through a snow-covered trail by pushing and gliding with a running or fast-walking motion. Some examples of equipment packages that include boots, pole, bindings and skis are Alpina Sports Tour – no wax for $249.00 and Rossignol X 5 from LL Bean at $289.00.
Many of the area’s state parks, such as Lackawanna and Promised Land, offer wonderful trails for winter walking, hiking, running, snow shoeing, and cross-country skiing.
For the more casual walker in need of protection from the snow and ice, it may be treacherous just to walk the dog or go to the bank, post-office or grocery store. Consider traction devices that easily slip on and off your shoes or boots such as StabilicersR (cleats-type device) or YaktraxR (chain-type device).
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Next Week: Tips For Winter Exercise - Part II of II.
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Paul J. Mackarey PT, DHSc, OCS is a Doctor in Health Sciences specializing in orthopaedic and sports physical therapy. Dr. Mackarey is in private practice and is an affiliated faculty member at the University of Scranton, PT Dept.
While “getting fit” might be one of the top New Year goals, “getting six pack abs” might be one of the most popular exercise goals. Recently, long time football and track coach, Si Douaihy, asked how he might strengthen his abdominal muscles (abs) without hurting his back. For years he has been doing traditional sit ups and presently suffers from a chronic lower back problem. I hope this column answers his question.
There are many fallacies related to abdominal exercises that need to be confronted in order to understand how to get a flat stomach. First, you cannot reduce fat in a specific part of the body over another. If you have belly fat, you must lose weight first, in order to allow the underlying muscles to become more visible. If you lose 10 to 15 pounds, it is lost in all parts of the body that have excessive fat, not one area more than another. Second, performing 100 sit up exercises will not guarantee washboard abs. More often than not, those able to perform 100 sit ups are in excellent physical condition. Furthermore, people often use poor technique and substitute muscles other than the abdominals. Last week we discussed Level I Abdominal Exercises For Beginners and Level II Abdominal Exercises for the Moderately Fit. This week’s column provides abdominal exercises for Level III - Excellent Physical Condition (high fitness level).
Model: Samantha Snead
Photos: Jen Hnatko
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
Part 1 of 2
While “getting fit” might be one of the top New Year goals, “getting six pack abs” might be one of the most popular exercise goals. Recently, long time football and track coach, Si Douaihy, asked how he might strengthen his abdominal muscles (abs) without hurting his back. For years he has been doing traditional sit ups and presently suffers from a chronic lower back problem. I hope this column answers his question.
There are many fallacies related to abdominal exercises that need to be confronted in order to understand how to get a flat stomach. First, you cannot reduce fat in a specific part of the body over another. If you have belly fat, you must lose weight first, in order to allow the underlying muscles to become more visible. If you lose 10 to 15 pounds, it is lost in all parts of the body that have excessive fat, not one area more than another. Second, performing 100 sit up exercises will not guarantee washboard abs. More often than not, those able to perform 100 sit ups are already in excellent physical condition. Furthermore, people often use poor technique and substitute muscles other than the abdominals.
The purpose of this column is to provide abdominal exercise for three levels of participants; Part I: Level I - Poor Fitness Condition (non exerciser), Moderate Fitness Condition (exercises 1-2 days per week). Part II will be dedicated to abdominal exercises for those in excellent physical condition (high fitness level).
All of the following exercises can be performed at home without purchasing any equipment except exercise bands.
Isometric Belly Tuck ( see photo)
While lying on your back with your knees bent and feet on floor, tighten your belly muscles by tucking your belly and flattening your back into the floor. Hold this isometric contraction for 5 seconds, relax and repeat 10 times.
Isometric Belly Tuck With Heel Slide (see photo)
Position same as above. While holding the abs tight, slowly slide one heel up and down along the floor and then the other. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Isometric Belly Tuck With Hip Hike (see photo)
Position same as above. While holding the abs tight, slowly lift one heel up (hike hip) and down to the floor and then the other. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Chair Push – Ups (see photo)
Sit in a chair with arm rests. While holding abs tight, get out of chair using arm rests as little as possible. Hold the position for 3 seconds and return to sitting slowly. Repeat this 10 times. Focus on trunk core stabilization while performing this exercise by keeping trunk stable. Once strong enough perform this exercise without using your arms.
Trunk Rows/Lats in Chair (see photo)
Sit in chair and face door. Attach exercise band to inside door knob and hold in both hands. While holding abs tight, pinch shoulder blades together while performing a “row the boat” movement. Return slowly. Also, focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Abdominal Curl (see photo)
Position same as above. While holding the abs tight, slowly curl your upper body as if you were to lift shoulder blades up and curl chest toward knees. Hold for 3-5 seconds and lower slowly. Repeat 5-10 times.
Isometric Belly Tuck With Bike Pedal (see photo)
Position same as above. While holding the abs tight, slowly lift heel up like pedaling a bike while letting the heel tap the floor. Repeat 3-5 times with each leg. Rest for 3- 5 seconds and repeat this sequence 5-10 times.
Bicep Curls on Ball (see photo)
Sit on exercise ball with both feet on exercise band. Hold band in both hands, tighten abd muscles and slowly bend elbows up toward shoulders. Lower slowly. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Trunk Rows/Lats on Ball (see photo)
Sit on exercise ball and face door. Attach exercise band to inside door knob and hold in both hands. Tighten abd muscles, pinch shoulder blades together and performing a “row the boat” movement. Return slowly. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Standing Wall/Countertop 45 degree Planks (see photo)
Face a countertop and hold on with both hands. Tighten you abds while lower your body like a plank to a 45 degree angle. Hold the position of 10-20 seconds. Repeat this 10 times. Once strong enough try on one arm at a time and alternate. Focus on trunk core stabilization while performing this exercise by keeping trunk stable.
Photos: Jen Hnatko
Model: Samantha Snead
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” Part II of II – Abdominal Exercises.
New Year’s Resolutions are very predictable. While most are health oriented, I purport that a healthy mind, body and spirit requires a healthy lifestyle. Interestingly, the ten most popular resolutions listed below, all have an impact on a healthy life.
Polls repeatedly show that one of the most consistent resolutions for the New Year is to make more time to spend with family and friends. Moreover, research shows that the comfort and camaraderie of these people whom we love is important to our health and well-being.
The benefits of regular exercise is no longer anecdotal, it is factual. Daily exercise, even in small doses, has been associated with more health benefits than anything else known to man. Studies clearly demonstrate that it reduces cholesterol and coronary artery disease and the risk of some cancers. Also, it increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. If done properly, there is no down side. So, make this year the year to do it!
Recent studies report that more than 66 percent of adult Americans are considered overweight or obese. As a result, weight loss is one of the most popular New Year's resolutions. However, adhering to a weight loss program is not easy. It requires many things, including, setting reasonable goals and staying focused. Often, professional help is required. While this may be one of the most difficult goals to attain, the ultimate reward and value is well worth the effort.
Second only to losing weight, this resolution, while extremely difficult, is another life-saving goal that must be attempted. Studies report that smokers try and fail four times on average before they are successful. SO, KEEP TRYING! Get help. Talk to your physician about using over-the-counter or prescription nicotine replacement therapy and proven quit-smoking aids. Consider smoking cessation classes, support groups and hotlines in addition to the meds. This is one goal that is worth the effort.
Due in great part to our hectic and stressful work and family demands, the United States is home to millions of people requiring the use of mood elevators and antidepressants. As a result, it is important to learn what really makes you happy in order to FIND YOUR SMILE. It requires the balance of a healthy mind, body and spirit. It might be a walk in the snow, taking dance classes or a trip to the spa. One hint, it is often something simple and inexpensive.
This is one tip for a healthier New Year that I expect to receive plenty of flack about! But, I would be remise if I did not mention this potentially harmful habit. My good friend Dr. Jim Haggerty refers to me as a “moderate drinker” but I too plan to make some significant changes for 2011. While many people use the New Year as an incentive to finally stop drinking, most are unable to adhere to such a rigid goal. Studies show that moderate drinking can offer many health benefits such as lowering cholesterol and coronary artery disease but that is defined as one or two 8 ounce drinks per day and red wine is preferred. However, many heavy drinkers would do well to taper off to a moderate level. For those with a problem and have decided that you want to stop drinking, there is a world of help and support available such as Alcoholics Anonymous. There are also a number of treatment-based programs, as well as support groups for families of alcoholics.
This is one tip that few consider being health related. However, serious stress from financial problems affects millions of Americans every day. This cumulative stress can be very harmful to your health and can be lessened by initiating a plan. Get professional help and learn how to downsize and reevaluate your real needs. Less toys with less stress for a longer life!
There may be no one thing more important to gaining a new perspective on life that to have learned something new. It could be as drastic as returning to school to prepare for a career change or as simple as learning to play bridge. Have you vowed to make this year the year to learn something new? Take a course at local college or read a new book. Visit the Everhart Museum or take the free tour of the Scranton Cultural Center on Saturdays at 1:00 PM. It will enrich your life and make you a more interesting person. Most local colleges and universities offer distance and adult education programs.
Service to others is service to you! There may not be anything more gratifying than providing a service to others in need. Volunteerism makes you a better and healthier person. It fits into any schedule. Donate clothes, time or resources. Locally, we have many charitable causes in need of help: Be a “friend of the poor,” or serve lunch at St. Frances Soup Kitchen.
The goal of organization, like the goal of financial order, has similar health implications because it eliminates tremendous stress. There are many books and websites that offer suggestions on how to organize just about anything in your life. For this reason, I love my iPhone – there’s an App for that!
SOURCE: A. Powell, About.com Guide
Guest Contributor: Rabbi Joseph Mendelsohn
A few weeks ago, while sitting on an exercise ball, attempting to strengthen his core, I asked “Rabbi Joe” Mendelsohn, of Temple Israel in Scranton, if would like to participate in this column by sharing some reflections for the New Year. His response was unique; “You are in charge of my body and I’m going to say no?” Then, he eagerly accepted the invitation to share some thoughts about New Year celebrations and resolutions.
First, he noted that most people focus on the “celebration” of the New Year as a sense of accomplishment after making through another year and ready to begin anew. Few contemplate the power of “choice” and necessary changes when planning the future. He explained:
In contrast, the Jewish New Year is more solemn, requiring introspection, examining what we’ve done in the past and from that, asking God to write for us a good year in the “Book of Life” for the coming year. But what constitutes a good year, perfection? Maybe a pain free year with no illnesses or tragedies? That’s not realist. Instead, we ask God for help in dealing with what lays ahead – the strength and courage to deal with the challenges, the knowledge of professionals to help us and the wisdom to make the right choices for ourselves.
From this, we learn the value of free will: One, what we do now helps determine what will happen in the future. Two, we have the ability to make the right choice. For example, what is our current physical shape? If we smoke, are overweight, have high blood pressure and don’t exercise, we can expect health problems in the coming year. Conversely, if we go for regular check-ups (including colonoscopies and other unpleasant tests), don’t smoke, loose excess weight and exercise, we can expect a healthier year.
Moses teaches us in Deuteronomy {30:11-19} that while God guides us on the right path of life, we all have free will to make our own decisions: 11Surely, this Instruction which I enjoin upon you this day is not too baffling for you, nor is it beyond reach. It is not in the heavens…Neither is it beyond the sea…No, the thing is very close to you…See, I set before you this day life and prosperity, death and adversity…I have put before you life and death, blessing and curse. Choose life – if you and your offspring would live…Or, as the old Jewish proverb states, “The person who makes no choice, makes a choice.”
THIS NEW YEAR, MAKE THE RIGHT CHOICE –CHOOSE TO LIVE HEALTHY!
Guest Contributor: Rabbi Joseph Mendelsohn – of Temple Israel, Scranton, PA, serves on the boards of several non-profit community organizations and is the volunteer chaplain for the Pennsylvania State Police.
Read Dr. Mackarey’s Health & Exercise Forum – every Monday
According to American Association of Retired Persons (AARP), seniors are considered those 50 years old and older. I will never forget how humbled I felt when I received my application to join AARP two years ago. With this in mind, this year I offer healthy holiday resolution for seniors.
Overindulgence during the holidays causes many seniors make New Year's resolutions related to diet and exercise. But, this year, I propose that you incorporate healthy habits during the holiday season, and you may find that your resolutions are not as hard to keep.
1. Exercise every day. Every evening, get out of the house for a walk to view the Christmas lights. Dress for the weather, walk with a companion, and take along a flashlight to illuminate your path. Use caution to avoid falls on slippery sidewalks.
2. Combine shopping and walking. In inclement weather, combine holiday shopping with your exercise. Indoor malls are great places to walk. Inquire with the mall management about walking clubs. Plan to shop early or late to avoid crowds. If you are planning on shopping in a particular store, park at the opposite end of the mall -- even if time is short, you will still get some exercise.
3. Remember to take your medications. Routines are disrupted during the holidays and you may forget important medications. Make a special reminder to take your medications or order re-fills. If you are traveling, be sure to take enough medications with you in case of delays and have a copy of your prescriptions in case of loss. Be sure to bring a phone number for your doctor along with your health insurance cards, in case of emergency. Carry your medications in your carry-on luggage if you are flying.
4. Eat your vegetables and salad first. Beginning your meal with healthy vegetables and salads will fill you up and reduce the temptation to over-indulge on high-fat, high-calorie foods. Taste your holiday favorites in small amounts to satisfy your palate.
5. Be aware of drug interactions. According to Dr. Amy Anderson, internal medicine physician on the medical staff at Baylor University Medical Center," says holiday spices like cloves, thyme and sage can interfere by as much as 50 percent with the body's natural ability to utilize common drugs." Talk with your doctor or pharmacist about your medications and find out if there are any foods you should avoid while taking them.
6. Know your food ingredients. If you have food allergies, ask about ingredients before you indulge. Be especially careful of home-baked goods if you have an allergy to tree nuts or peanuts. Those ingredients can be deadly if you are affected by these types of allergies.
7. Practice allergy-free decorating. If you suffer from allergic rhinitis, holiday decorations stored in the attic and basement can build up a coating of dust and mold that can trigger allergies. Some people may also need to rethink Christmas tradition and substitute an artificial tree.
8. Get a flu shot. The holiday season includes plenty of kissing and hand shaking. Getting a yearly flu shot and frequent hand washing are your best defense for avoiding the flu. If you are sick with a cold or flu, limit contact with others until you are well so you don’t infect others.
9. Get a good night's sleep. Holiday preparations and helping Santa means less sleep. Do your best to get to sleep 6-7 hours every night and avoid heavy foods and alcoholic beverages before bedtime. If you need to recharge, take a nap during the day.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!”
This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Every year, well intended family members purchase expensive exercise equipment as Christmas gifts for loved ones with the hope of encouraging exercise and fitness for the New Year. I applaud the attempt to encourage wellness because the value of regular exercise is well known. However, a high percentage of these products serve as clothes hangers and diversions for visiting grandchildren before the holiday decorations are stored away. This year, I hope to offer sage advice to help avoid common mistakes and misconceptions about this equipment. Selecting the right product for the specific needs of the person using the equipment may lead to better compliance and success.
The primary advantage of a treadmill is the fact that it allows you to exercise doing one of the most natural things in the world – walk. Almost anyone who does not suffer from severe paralysis, advanced osteoporosis and pain in the lower extremities can walk for exercise. Also, a treadmill allows one to gradually advance the time, speed and intensity of the exercise. For some, walking may be advanced to running by alternating one to five minutes of each. For others, running will be the entire form of exercise on the treadmill. In either case, it is so natural that one can easily watch television while exercising. Another advantage is the fact that it can be used indoors regardless of the weather – hot or cold, rain or snow. The disadvantage is that it is 100% weight bearing on the lower extremities and those with hip, knee or ankle arthritis may have difficulty exercising on it for long periods of time. Another disadvantage is that some find the boredom of using it impossible to overcome.
Purchase: Buying a treadmill as a Christmas gift does not have to be difficult. Most walkers can purchase a $800 to $1000. unit for a satisfactory product. However, if you are buying it for a large frame person or someone who wants to run on it, you must buy a good one. The frame has to be solid: longer and wider than a low end product. A good home treadmill can cost $1,500 to $2,500.
There are two types of bikes to choose from: a standard upright bike and a recumbent bike. Both have advantages and disadvantages. The standard upright bike is good for young healthy fitness enthusiasts who bike outdoors in the summer. They are looking for a winter alternative to maintain their legs and aerobic capacity over the winter. However, if you have lower back pain, lower extremity arthritis and pain, or poor balance, then a recumbent bike is for you because it requires only partial weight bearing on the lower extremity because some of the weight is born by your butt. It offers cardiovascular fitness and lower extremity strengthening. Some home models are as inexpensive as $400 - $500. and offer a reasonable quality for small and moderate framed individuals. For larger framed people, or those interested in a more aggressive workout, a $600 to $800 model may be more appropriate. The next level for non-commercial use, $1,000 - $1,200 offers great options and durability but is not necessary for most people.
An elliptical is an upright exercise device that imitates the “elliptical” pattern that the legs and arms move in while running. While it requires standing and full weight-bearing, its advantage is that it eliminates the pounding and compression associated with running. It is an excellent cross-training alternative to running. It requires good strength and balance and should not be purchased for someone that has never used it before. It is important to try it out in the store because each unit has a slightly different pattern and some are more comfortable than others depending on body type. Some home models are less expensive ($600. - $800.) and offer a reasonable quality for small and moderate framed individuals. For larger framed people, or those interested in a more aggressive workout, a $1,000. to $1,600. model may be more appropriate. The next level for non-commercial use costs $1,800. - $2,200. offers great options and durability but is not necessary for most people.
Don’t get carried away. For most novices, a set of hand held dumbbells and resistance bands will be adequate. Adolescents beginning weight training at 13-14 years of age might use 5 -10-15 pound and older newcomers to exercise might use 3 – 5 – 10 pound weights. Also, a variety of resistance bands in yellow, red, blue, green and black will be effective for most.
Locally, beginners on a tight budget can find adequate equipment and service in the sporting goods and fitness departments like Sears or Dicks. While Sam’s Club and Wal-Mart offer these products, I am not sure about the knowledge of their staff and if they offer delivery or service. Specialty fitness stores in Northeastern Pennsylvania, such as Fitness Headquarters and Muscle mag International, usually have staff that are knowledgeable and offer, deliver set-up and maintenance. Ask questions and try the product out on the demo equipment on the display floor.
Before you begin an exercise program, consult your family physician for medical clearance. Then, consult your physical therapist to help you design a program for your individual needs.
Visit your doctor regularly and listen to your body.
NEXT MONDAY – Read Dr. Paul J. Mackarey “Health & Exercise Forum!” This article is not intended as a substitute for medical treatment. If you have questions related to your medical condition, please contact your family physician. For further inquires related to this topic email: drpmackarey@msn.com
Guest Columnist: Jennifer Hnatko
Over the past year, many people have asked me what I think of toning sneakers. More recently, several people wanted to know if they would be a good gift for Christmas. Jen Hnatko, a key member of our staff and exercises regularly, was also interested in the topic, so I invited her to participate in this column.
No matter what fitness goal you have set--trimming down, building strength, or enhancing endurance--most people would like to achieve it with as little effort as possible. This desire for a shortcut explains why so many people have laced up the newest "instability" sneakers from brands like ReebokR and SkechersR, which promise to increase muscle tone while you walk.
Makers of toning sneakers claim that their shoes offer the same benefits of the instability training tools like the Dyna DiscR or the BosuR which are used in rehabilitation by challenging balance and stability for strengthening and retraining of both athletes and elderly. In theory, toning sneakers also create an unstable training surface either with an outwardly-curved sole--as in the SkechersRShape-Ups--or with the placement of outwardly-curved discs in the shoe's sole--as in the ReebokR EasyTone's "micro-instability pods." Manufacturers purport that these shoes make your muscles work harder by challenging your balance and this results in greater strength and muscle tone.
The benefits of instability training with the Dyna DiscR and the BosuR are well-documented: these devices help build muscle strength in the lower extremity and core stabilization. Physical therapists often use these tools in therapeutic exercise programs to improve strength and proprioception for patients with weak ankles and knee ligament injuries as well as to improve poor balance and coordination from a lower back condition, stroke, or vestibular problem.
Although the ReebokR Company claims that its EasyTone shoes will whip your gluteal and calf muscles into shape, there is little research to support it. A recent New York Times article reported that Reebok's study included only five participants who each walked only 500 steps on a treadmill, wearing either the EasyTone or another Reebok walking shoe, and also while barefoot. Researchers measured muscle activity in the walkers and reported that those wearing the EasyTone worked gluteal muscles about 28-percent more than those walking barefoot or in other Reebok shoes. Hamstring and calf muscles worked an average of 11-percent more. (Remember, only 5 people participated and walked only 500 steps in this study)
The SkechersR Company provides a bit more research on the benefits of its toning shoe, the Shape-ups. The company's website outlines several studies that test weight loss and muscle activity in subjects wearing Shape-Ups. One study showed higher muscle activity in the back, thighs, buttocks, and calf for subjects walking at all tested speeds in the Shape-Ups. Another study with eight participants showed that after six weeks of wearing Shape-Ups, participants lost an average of 3.25 pounds, reduced body fat by 1.125-percent, improved glutei strength by 41-percent, and improved low back endurance by 37-percent. (Remember, these studies were commissioned by SkechersR and the results were reported on the company's website).
The Swiss manufacturer Masai Group InternationalR is a company that provides the most convincing evidence on the benefits of its "instability" shoe. While it is the one company that most American consumers probably haven't heard about, it offers the most comprehensive data on the subject. Masai has marketed the MBTR (Masai Barefoot Technology) shoe for several years and can cite data from several independent studies that prove the benefits of the MBT shoe. One such study, conducted by the Human Performance Laboratory at the University of Calgary in Canada tested the MBT Model Sole 2004. This study, which called the MBT a "mechano-therapeutic training device" showed that the MBT provides beneficial influence while the wearer is both standing and walking. While standing, lower extremity muscle activity increases in order to balance the wearer. While walking, the MBT trains the muscles that cross the ankle joint, they reduce the forces at the knee and hip joints, and they strengthen small muscles that reduce joint loading, which results in less joint pain. Also, walkers wearing the MBT shoes required 2.5-percent more oxygen consumption than when wearing regular sneakers, which shows that they burned more energy.
Although there is limited scientific research to support the claims that toning sneakers will firm up your lower half, one of the greatest benefits of these shoes may be that they get people to exercise more! If you believe that you're firming and toning more effectively while walking in these shoes, you're likely to walk more, and that translates into firming and toning regardless of what sneakers you wear. Certainly, the anecdotal support would lead one to believe that it is worth giving the sneakers a try. However, talk to your family physician if you have health issues and discuss this with your physical therapist to determine the best shoe for you.
Toning sneakers are expensive, $80 to $100. People who are weak, deconditoned and have poor balance would probably gain the most benefit. However, they may need more than sneakers and should use them with caution, supervision and as a supplement to a more formal rehabilitation program to start. Those with poor balance and at risk of falling require more caution. Users would be wise to wean into using them, 2 hours per day and increase 1 hour each day until comfortable. Do not run, jump, or play sports while wearing them. Toning sneakers may just be a fad and only time will tell. So, I challenge those who use them to make notes, analyze your outcomes, and share your experience with readers by emailing me.
Guest Columnist: Jennifer Hnatko – Jen Hnatko, has a BA in English from the University of Scranton and is employed at Mackarey & Mackarey Physical Therapy Consultants, LLC.
Sources:
Tara Parker-Pope, "Firm Body, No Workout Required?" New York Times. December 8, 2009. Accessed Oct 18 2010. <http://www.nytimes.com>.
Skechers. "The Effects of Shape-ups." Skechers USA, Inc. May, 2009. Accessed October 18, 2010. <http://www.skechers.com/info/shape_ups_clinical_case_study3>.
Nigg, Benno M. "The MBT shoe and its biomechanical/therapeutical effects." Human Performance Laboratory, University of Calgary, Canada. June 2004. Accessed 18 Oct 2010 <http://www.mbt.com/Home/Benefits/Studies.aspx>
Guest Columnist: Janet Caputo, PT, OCS
November is National Alzheimer’s Disease Awareness Month and National Family Caregivers Month. This column is dedicated to the more than 5 million Americans afflicted with Alzheimer’s disease (AD) and the nearly 10 million dedicated, patient and loving family caregivers.
Alzheimer’s disease (AD) is the most common, progressive, irreversible loss of memory and intellect affecting 4.5 million American adults, typically 65 and older. AD changes an individual’s personality, mood and behavior interfering with routine personal, social and occupational activities. The precise progression rate and the exact changes that will occur cannot be predicted. Difficulty thinking, confusion and loss of judgment eventually produce unusual behaviors that are considered safety concerns.
The caregiver must remember that the individual with Alzheimer’s disease (AD) is not being deliberately difficult. Imagine how they feel with such a limited ability to express themselves! Attempt to offer reassurance with touching and holding. Distract them with calming activities: massage, stroking a pet, drive in the country or listening to their favorite music.
CONTRIBUTING AUTHOR: Janet Caputo, PT, OCS is clinical director of physical therapy at Mackarey & Mackarey Physical Therapy Consultants, LLC in downtown Scranton where she practices orthopedic and sports physical therapy. She is currently a Doctor of Physical Therapy student at the University of Scranton.
Safe Management of the Patient with Alzheimer's Disease
Guest Columnist: Janet Caputo, PT, OCS
November is National Alzheimer’s Disease Awareness Month and National Family Caregivers Month. This column is dedicated to the more than 5 million Americans afflicted with Alzheimer’s disease (AD) and the nearly 10 million dedicated, patient and loving family caregivers.
Alzheimer’s disease (AD) is the most common, progressive, irreversible loss of memory and intellect affecting 4.5 million American adults, typically 65 and older. AD changes an individual’s personality, mood and behavior interfering with routine personal, social and occupational activities. The precise progression rate and the exact changes that will occur cannot be predicted. Difficulty thinking, confusion and loss of judgment eventually produce unusual behaviors that are considered safety concerns. The caregiver must think prevention and adapt the environment to minimize danger to the individual with AD and to others.
Agitation behaviors: The key to managing inappropriate verbal or motor activity (e.g. screaming, pacing, cursing, scratching, kicking) is to identify whether it is event related (e.g. when guests arrive, at mealtimes), sudden (unexpected and unrelated to circumstances) and/or escalates in intensity. Reduce known stressors with environment modification. Become cognizant of the pattern of behavior that precedes the episode. Consider the following recommendations to minimize agitation:
CONTRIBUTING AUTHOR: Janet Caputo, PT, OCS is clinical director of physical therapy at Mackarey & Mackarey Physical Therapy Consultants, LLC in downtown Scranton where she practices orthopedic and sports physical therapy. She is currently a Doctor of Physical Therapy student at the University of Scranton.
