Have you exercised in the last 24 hours?

I just read about a telephone survey of 80,000 people done from 2003 to 2008. Respondents were asked what they have done in the last 24 hours and the results may shock you.

95.6% included eating or drinking in the last 24 hours. (That's to be expected, although I would think it would be 100% unless some people were fasting)

80.1% watched TV in the last 24 hours.

78.9% washed, groomed and dressed.

71.4% drove their vehicle.

10.6% did some gardening or house plant care.

Here's the somewhat shocking figure, only 5% of respondents said they participated in vigorous physical activity.

Obviously there are some additional things to consider, like maybe some people who exercise got asked right after their off day. Regardless, it serves as another indicator that many of us are not getting enough regular exercise to keep our bodies healthy.

Here's a link to recommendations from the American College of Sports Medicine about the minimum amount of exercise needed to maintain health and prevent various diseases. Keep in mind these are minimums and if you're trying to lose weight more may be needed.

Also, please be sure to consult with your physician before you begin exercising so he/she can determine what type of program is safe for you to undertake.

Tips for Pruchasing Exercise Equipment

Here's a few tips that will help you get some exercise equipment without feeling some serious buyer's remorse shortly after your purchase.

1. Buy what you'll actually use. If you walk around your neighborhood I'm sure you'll find that most garages have some old piece of equipment jammed in the corner looking like it hasn't been used in years. If you're serious about exercising at home be strategic about the equipment you buy. Spend the time to figure out what type of exercises are going to work for you. Once you know what you'll enjoy doing and can commit to then buy the equipment you need for those exercises. If you haven't run in 20 years don't go spend a few thousand dollars on a treadmill assuming you'll start running on it everyday. Start with a little jogging outside, if you think you can stick with running regularly then it might be time to consider buying the treadmill.

2. Don't waste your money. Exercise machines can be very expensive. However, to get a good workout you don't need much. You may be fine with just a few exercise bands, some dumbbells and a jump rope. I recommend you visit a local gym, they will probably give you a week membership for free. Use it to test their equipment and see what you like. Or you can give us a call, we'd be happy to show you some basic workouts with simple equipment.

3. Let your goals guide you. If you want to lose weight you are probably going to focus more on cardio-respiratory fitness which means elevating your heart rate to an ideal calorie burning level and sustaining it. If that is your goal then don't go buy some elaborate weight bench, consider a bike or eliptical trainer and some light dumbbells. If you would like to increase strength then its time to get some heavier weights and maybe a bench. If you're not sure how to reach your goals get help, there are plenty of professionals (including us) that are there for you.

4. Know how to use the equipment. Ask people, watch videos, read directions, pay for a lesson. Do whatever it takes to make sure you know how to use your equipment safely and effectively. Don't wing it and assume you'll figure it out. That is a recipe for serious injury and frustration.

5. Take care of your equipment. Make sure you know how to care for your equipment. Follow the maintenance instructions and store it in a place that is protected from the elements. You might like to workout in your backyard, but don't leave your equipment out there.

6. Don't buy products you see on TV commercials. Infomercials are very misleading. The statements they make about their products are not always true. There is no amazing piece of equipment that will get rid of your belly fat, or flabby arms or thighs and using a device for 5 or 6 or 7 minutes a day will not make you lose 50 pounds or get buff. The fact of the matter is exercise takes time and hard work, there are no shortcuts.

I hope these tips are helpful. Remember its ok to ask for help if you're serious about exercising at home. Set yourself up to succeed by putting the time it do some research and make wise choices about what equipment to buy.

Stroke Risk Factors

A study done by INTERSTROKE was conducted in 22 countries using 3,000 people who have had a stroke and 3,000 people who have not. The study states that 90% of the risk of having a stroke comes from 10 risk factors. The factors are: High blood pressure, smoking, physical activity, waist-to-hip ratio, diet, blood fat levels, diabetes, alcohol intake, stress and depression, and heart disorders. High blood pressure alone accounts for one-third of stroke risk.

As you look at this list and consider your risk level you can take encouragement from the fact that a lot of these risks pertain to lifestyle, something you have control over. Now is as good of a time as any to make some healthy lifestyle changes. If you need help, or want more information on your personal stroke risk make an appointment with your family doctor to discuss it. Be sure to ask if physical therapy is an option for you, we'd love to help you out.

For more info on strokes you can check out the American Heart Association website.

Health Care Reform Bill Confusion

A new poll by Harris Interactive and HealthDay demonstrated that there is still a lot of confusion about the health care reform bill. In the poll participants were asked to identify from a list of 18 items what is in the bill and what isn't. Here's a couple of the figures:

- 58% knew that the bill will prohibit coverage denial based on pre-existing conditions.

- 55% knew that children will be able to remain on their parent's insurance until age 26.

- 52% knew there will be a financial penalty for anyone who doesn't have insurance.

In these 3 items over half of respondents were in the know. But other parts of the bill saw people very much less informed. Areas where most respondents weren't in the know include: Criteria for an employer being required to offer health insurance to employees, tax credits for business that offer insurance, expansion of medicaid, creation of insurance exchanges, new taxes on medical devices, and new fees for drug companies.

Here's our recommendation. Do some research using a reliable source on the bill and find out what it includes and how that will affect you and your family over the coming years. Our health care system can be very complicated and this bill is too. It is important for you to be in the know so you can make sure you get the care you need when you need it at a price you expected.

Middle-Age Americans becoming Less Mobile

After reviewing data from the 1997-2007 National Health Interviews researchers from Rand Corp. released some unfortunate news about middle-age Americans.

The study pointed out that 40% of respondents between the ages of 50 and 64 report difficulty with at least 1 of 9 basic physical functions. Over the 10 year period studied there has been a significant increase in the number of respondents that said a health problem has made it hard to stand for 2 hours, stoop down, walk a quarter of a mile, and climb 10 steps without resting. Furthermore, a growing number of respondents said they need help with simple daily tasks like getting in and out of bed, and moving around the house.

The causes these middle-age Americans gave for their need of assistance include:

- Arthritis

- Rheumatism

- Neck problems

- Diabetes

- Depression

- Anxiety or emotional problems.

Many of the respondents said these problems began in their 30's and 40's, and a major concern is that they will continue to grow worse with age.

At Brockton Physical therapy we are very aware of the mobility problems affecting middle-age people and we are able to help. Through physical therapy we can increase mobility, reduce the pain associated with these conditions and help you prevent the development of these conditions. Please don't hesitate to contact us if you have questions or would like to come in for an evaluation with a therapist.

Here is a link to the article to read more: http://www.healthscout.com/news/1/637792/main.html?ic=6012

IE Arthritis Walk

This Saturday (June 5th) is the Inland Empire's Arthritis Walk fundraising event. It will be at Fairmount Park in Riverside starting at 8:00am. This is a great opportunity to support a worthy cause, get a little exercise, and be social with people in your community.

For more information or if you would like to make a donation (We are supporting Dr. Zamiri's Arthritis Medical Clinic Team) you can visit the website http://www.arthritiswalkie.org

We hope to see you there!

Imagine being pain free!

Just a reminder today that pain is not a normal part of life, it is an indicator that something is wrong. We commonly work with people who felt like their pain (back, neck, knee etc.) was just part of getting older. That is absolutely not the case. If you're dealing with any kind of pain we strongly recommend you do something about it before it gets worse. We are here to help if you have any questions about how to get started in becoming pain free.

New Equipment at Brockton PT

We are now using the LiteGait in our clinic and it is proving to be a very valuable tool in delivering results to our patients. The LiteGait is a gait training device that promotes the development of normal walking patterns.

This equipment allows our therapists to observe gait and make manual corrections in limb placement, weight shift, and step timing. The harness system eliminates risk and fear of falling and allows us to progress through a range of weight-bearing from non to full weight.

LiteGait can be used with a wide range of impairments including stroke, spinal cord injuries, Traumatic brain injuries, amputees and other orthopedic and neurological conditions.

Reduce your risk of stroke

A recent study was published in the journal Stroke that reinforces the value of cardiovascular exercise.

This study included 39,315 female participants with an average age of 54. 11.9 years of follow-up with these test subjects showed that 473 of them had an ischemic (clot-related) stroke and 102 had hemorrhagic (bleeding) stroke. The study focused on comparing women who walk regularly with those that do not. Here is the findings:

Women who walk 2 or more hours per week reduced their risk of any kind of stroke by 30% and their risk of hermorrhagic stroke by 57%. If they walked at a brisk pace those numbers increase to 37% and 68% respectively.

The team that conducted this study emphasized that physical activity is essential to cardiovascular health. We at Brockton PT absolutely agree and were here to help you start exercising if you need us. If you have any pain or injuries that are keeping you from participating in physical activity we can help, don't hesitate to give us a call.

Read more about the study here: http://www.healthscout.com/news/1/637789/main.html

National Nutrition Month

The American Dietetic Association has named March "National Nutrition Month". The focus for this month is emphasizing the importance of making informed food choices and developing sound habits when it comes to eating and exercise. Check out more about the campaign and the ADA at their website http://www.eatright.org/nnm/ .

Brockton PT does not offer nutritional services but we do promote overall wellness and your nutritional decisions are absolutely a part of your overall wellness. Here's our tip for you for the month of March.

Commit to learning about nutrition. There is a lot of misinformation out there along with risky diets and pills that are being followed and used in pursuit of good nutrition. We encourage you to do some research through legitimate sources. Learn how your body processes foods and what it needs to function at its best. Then you can craft your own personal diet accordingly. You may even want to setup an appointment with a registered dietitan to get some help. If you're not sure where to start why not visit the American Detetic Association website we linked above.