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Transcript of The Wellness Beacon - July 2012
The Wellness Beacon Your Guide to Living Healthy and Staying Physically Fit
July 2012
It is with great pleasure that I introduce the third edition of “The
Wellness Beacon”, a planned series of quarterly newsletters that will
provide a researcher’s perspective on a diverse range of issues
including preventative health and wellness, fitness, exercise, weight
management, and nutrition.
There are two articles presented in this issue. The first article focuses on
the causes of low back pain and potential strategies for treating it
with exercise. More and more people are experiencing low back
pain for reasons related to excess body weight, lifestyle, occupation,
injury, and aging. This article addresses the question of whether or not
exercise can help.
In lieu of the summer season, the second article focuses on a great
method of exercise that provides you with an opportunity to enjoy the
outdoors while doing so, aquatic (water-based) resistance exercise.
This type of exercise introduces a low-impact method of getting
physically fit as it enables you to improve both your muscular and
cardiovascular systems simultaneously without the discomfort and
strain on your muscles and joints that often accompanies traditional
land-based exercises. Finally, I’ll provide you with a delicious, heart-
healthy recipe to kick off the summer season.
Welcome to the third edition of The Wellness Beacon!
Causes of Low Back Pain: Can Exercise Help?
In This Issue:
Aquatic Resistance Exercise:
A Low-Impact Way To Get
Physically Fit
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2 July 2012, The Wellness Beacon
Commentary
Easy, Breezy Summertime Living
With the summertime here and in full effect I hope that you are sticking with
those resolutions to stay healthy and physically fit this year. Given that
summer is a season of vacations, picnics, cookouts, happy hour, pizza by
the slice, ice cream, sugary frozen beverages, and lazy days outdoors, it's
easy to slack off from practicing the healthy behaviors that brought you to
where you are today. With that said, as you’re enjoying your summer, take
full advantage of everyday opportunities to be physically active.
You can start by spending more time outdoors involved in physical activities
like biking, swimming, walking, and gardening. Performing such activities
continuously for at least 30 minutes a day is a great way to ward off
potential weight gain and other health problems during the summer
season. Also, it’s always important to engage in some type of resistance
(weight) training at least 2 days a week. Such training is important for
maintaining your muscle mass, boosting your metabolism, and enhancing
your overall health and well-being. If you don’t want to go to the gym,
invest in a set of adjustable dumbbells and an exercise ball instead and
have the option of training outdoors or in the comforts of your air-
conditioned home.
When it comes to summertime eating, exercise caution with the types of
foods you choose as those calories tend to really add up during this season.
Use this time to enjoy cool and refreshing foods and drinks like fresh
vegetable and fruit salads, healthy homemade sandwiches, fruit flavored
sorbets, iced tea, and, of course, plenty of ice cold water. If you grill a lot,
opt for seafood, poultry, and mixed vegetables, whenever possible and
add barbecue sauce in moderation. In addition, when frequenting
cookouts, reduce the amount of calories you consume by easing up on
classic side dishes like potato salad and macaroni and cheese.
The net-net is that staying healthy and physically fit during the summer
season isn’t rocket science. If you implement simple strategies that
promote physical activity and sensible eating you can maintain good
health all summer long while looking and feeling great.
3 July 2012, The Wellness Beacon
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If you regularly experience pain in your lower back, you are certainly not alone. A large percentage of
people experience low back pain and its onset has a tendency to greatly increase with age. There are two
types of low back pain: acute and chronic. Acute low back pain is often associated with strenuous exercise
or physical activity, overexertion, incorrect body stance or faulty posture. This type of low back pain comes
on quickly and is profound but usually presents for a short period of time. Chronic low back pain, on the
other hand, continues in a repetitive manner. Any sort of motion can activate the pain and it stays
relentlessly.
Understanding Low Back Pain
The lower back is the most mobile region of the spine allowing movements such as turning, twisting, or
bending. It also plays a critical role during standing, walking, jumping, and lifting. The lower back is a
complex structure of bones, ligaments, and muscles with major nerves and joints. It connects the upper
body (chest and arms) to the lower body (pelvis and legs) and is primarily comprised of vertebrae (bones of
the spine) and intervertebral discs (cushions that sit between vertebrae) that bear much of the body’s
weight. As such, the soundness of these structures and proper functioning of the lower back is necessary for
almost all activities of daily living.
Unfortunately, many will experience some sort of low back pain in their lifetime because if the lower back is
misused in any way, it can fail. Disks can be ruptured, ligaments can sprain, and muscles can be strained.
Oftentimes such injuries are caused by accidents or sports related incidents, however, at times, routine and
simple movements can result in low back pain. Some of the major causes of chronic low back pain include:
excess body fat, spinal fracture (broken back), rupturing or bulging discs along the spine, degenerative
arthritis, hip problems, kidney disease, inflamed muscles or joints, tumors, or aneurysms (see Table 1 for “Major
Conditions Associated with Low Back Pain”).
Causes of Low Back Pain:
Can Exercise Help?
By: Nina Cherie Franklin
4 July 2012, The Wellness Beacon
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Exercise as a Treatment for Chronic Low Back
Pain
If you have low back pain it is especially important
to treat it. Low back pain can restrict activity and
reduce work capacity and quality of enjoyment of
everyday living. Common treatments for low back
pain include hydrotherapy (the use of ice and heat)
and medications (which may include a combination
of prescription drugs and over-the-counter
remedies), however, exercise is one of the most
widely used treatments for low back pain. It is
indeed one of the cheapest and most effective
ways to prevent and speed recovery from low back
pain. In cases of severe low back pain, physical
therapy may be necessary. However, with mild to
moderate low back pain, it is possible to reduce
symptoms by performing the following exercises
targeted at maintaining and building joint flexibility,
muscular strength and endurance.
Exercises for Joint Flexibility
To decrease the intensity of low back pain, you can
perform the following stretching exercises at home
on a daily basis:
Single knee to chest stretch for your lower back
muscles
Lie on your back with both of your knees bent. Hold
your thigh behind your knee and bring the knee up
to your chest. Hold this position for 20 seconds, relax,
and then repeat the stretch 5 times on each side.
Piriformis stretch for your lower back and hip muscles
Lie on your back with both of your knees bent. Cross
one of your legs on top of the other and pull the
opposite knee to your chest until you feel a stretch in
your buttock/hip area. Hold this position for 20
3
seconds, relax, and then repeat the stretch 5 times
each side.
Hamstring stretch for the muscles in the back of your
legs
Lie on your back with your legs bent. One of your
thighs should be held behind your knee. Slowly
straighten your knee until you feel a stretch in the
back of your thigh. Hold this position for 20 seconds,
relax, and then repeat the stretch 5 times on each
side.
Exercises for Muscular Strength and Endurance
To build muscular strength and endurance, you can
perform the following exercises at home on three
non-consecutive days per week:
Wall slide to strengthen your back, hip, and leg
muscles
Structure of the lower back technically called the lumbar spine.
5 July 2012, The Wellness Beacon
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Stand with your back against a wall and your feet
shoulder-width apart. Slide down into a crouch with
your knees bent to about 90 degrees. Count to 5
and slide back up the wall. Repeat this movement 5
to 10 times.
Leg raise to strengthen your back and hip muscles
Lie on your stomach. Tighten the muscles in one of
your legs and raise it from the floor. Hold the leg up
for a count of 10 and return it to the floor. Do the
same with your other leg. Repeat this movement 5
to 10 times with each leg.
Leg raise to strengthen your abdominal and hip
muscles
Lie on your back with your arms at your sides. Lift
one of your legs off the floor and hold the leg up for
a count of 10 before returning it to the floor. Do the
same with your other leg. Repeat this movement 5
5
to 10 times with each leg. If that is too difficult, keep
one of your knees bent and the foot flat on the
ground while raising your leg.
Partial sit-up to strengthen your abdominal muscles
Lie on your back with your knees bent and your feet
flat on the floor. Slowly raise your head and
shoulders off the floor and reach with both hands
toward your knees. Count to 10 before returning
slowly. Repeat this movement 5 to 10 times.
Back leg swing to strengthen your hip and back
muscles
Stand behind a chair with your hands on the back of
the chair. Lift one of your legs back and up while
keeping the knee straight. Return slowly and then
raise your other leg and return slowly. Repeat this
movement 5 to 10 times with each leg.
Lower back exercise to reduce strain
Lie on your back with your knees bent and feet flat
on a bed or floor. Raise your knees toward your
chest. Place both of your hands under your knees
and gently pull them as close to your chest as
possible. Do not raise your head and do not
straighten your legs as they are lowered. Start with 5
to 10 repetitions, several times throughout the day.
Low-Impact Cardiovascular Exercise for Muscular
Endurance
When coupled with the previously described
exercises for developing muscular strength and
endurance, low-impact cardiovascular (cardio)
exercise has been proven beneficial for minimizing
the symptoms associated with low back pain.
Continuous cardio exercise that increases your heart
rate over an extended period of time enhances the
efficiency and functional capacity of your heart,
Joint flexibility exercise: Piriformis stretch for your lower back and hip muscles
6 July 2012, The Wellness Beacon
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lungs, and blood vessels in order to ensure that your body is able to deliver the necessary oxygen and nutrients
to your lower back. Such effects can lead to reductions in lower back stiffness and promote healing. You can
begin by performing 20 to 30 minutes of cardio exercise (in a gym or at home), at least 3 days per week with a
goal of progressing to 40 to 60 minutes of cardio exercise on most days of the week. Start with the following
low-impact cardio exercises, which are gentle on the low back:
• Water activity (i.e. swimming, water walking, aqua aerobics)
• Treadmill or over ground walking
• Bicycling outdoors, stationary bicycling, or “spinning”
In summary, exercise plays an essential role in the treatment of low back pain. With exercise the goal is to
minimize discomfort and restore your ability to perform normal movements and everyday activities efficiently
and effectively. Remember, if you are experiencing mild to moderate low back pain, you may be able to
perform exercises for joint flexibility, muscular strength and endurance on a regular basis in order to reduce
symptoms. However, if your low back pain is more severe, contact your healthcare provider for additional
treatment options.
Learn More About Low Back Pain
At some point in time, almost everyone will experience low back pain as its prevalence greatly increases with
age. To learn more about preventing and/or treating low back pain, visit The National Institute of Neurological
Disorders and Stroke at http://www.ninds.nih.gov/.
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Muscular strength exercise: Partial sit-up to strengthen your abdominal muscles
7 July 2012, The Wellness Beacon
Table 1: Major Conditions Associated with Low Back Pain
Herniated Discs and Sciatica Sometimes referred to as a “slipped” or “ruptured” disk in the back, a herniated disc is a common
source of low back pain. A herniated disc characteristically produces a stabbing buttock and leg pain but not back pain. This pain that shoots from the buttocks into the leg is called sciatica. Sciatica may feel like a bad leg cramp that lasts for weeks before it goes away. There may be pain
during sitting, or even during a sneeze or cough. Sciatica may also result in weakness, or a burning or tingling sensation down the leg.
Spinal Degeneration or Degenerative Disc Disease Degeneration, or a breaking down of intervertebral discs is a normal process. With age, these discs undergo a great deal of wear and tear. A person with spinal degeneration may experience back stiffness upon awakening or may feel pain after walking or standing for an extended period of time.
Osteoporosis Osteoporosis is a metabolic bone disease characterized by a progressive decrease in bone density
and strength, which results in decreased bone mass and increased susceptibility to fractures. In this condition, bone is lost faster than it can be formed, which results in easy fracturing of these brittle, porous bones in the spine and hips.
Skeletal Irregularities Skeletal irregularities produce strain on the vertebrae and supporting muscles, tendons, ligaments, and tissues of the spine. These irregularities include scoliosis, a curving of the spine to the side;
kyphosis, in which the normal curve of the upper back is severely rounded; lordosis, which is an abnormally accentuated arch in the lower back; back extension, a bending backward of the spine; and back flexion, in which the spine bends forward.
Muscle Abnormalities The muscles that are most affected in individuals with low back pain are those that attach to the
lumbar spine, particularly those that are involved in bending forward and backward, sideways and/or twisting.
Fibromyalgia Fibromyalgia is a painful condition of at least three months duration that is characterized by widespread muscular achiness and tender points in the neck, spine, shoulders, and hips. Additional symptoms may include sleep disturbances, morning stiffness, and anxiety.
Spondylitis Spondylitis refers to chronic back pain and stiffness caused by a severe infection to or inflammation
of the spinal joints. Other painful inflammations in the lower back include osteomyelitis (infection in the bones of the spine) and sacroilitis (inflammation in the pelvic joints).
8 July 2012, The Wellness Beacon
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Aquatic Resistance Exercise: A Low-Impact Way To Get Physically Fit By: Nina Cherie Franklin
If you are overweight, middle-aged with joint
problems, or just bored with your current workout
routine, aquatic resistance exercise may work for
you. Aquatic (or water-based) resistance exercise
enables you to improve both your muscular and
cardiovascular systems simultaneously without the
discomfort and strain on your muscles and joints that
often accompanies traditional land-based exercises
like jogging, running, or resistance training with free-
weights. Such exercise also allows you to control
your body weight by burning excess calories that
might otherwise be stored as fat while increasing
your muscle mass, which ultimately boosts your
body's metabolism. You do not have to know how
to swim to benefit from aquatic resistance exercise.
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How Does Aquatic Resistance Exercise Work?
The natural buoyancy offered by water reduces the
effects of gravity and decreases the joint
compression associated with land-based exercise.
In general, when water-based exercise is performed
it creates drag (or resistance) in the water. Adding
specialized aquatic resistance exercise equipment
greatly maximizes this drag without undue stress on
your muscles and joints. Even better, a full-body
aquatic resistance exercise program can be
executed continuously, without extended rest
periods, as you can move from one exercise to the
next without having to change equipment. Such
continuous exercise performed for 20 to 60 minutes
can lead to significant weight loss, successful
weight maintenance, and improved cardiovascular
fitness.
What Do You Need for Aquatic Resistance
Exercise?
Although there are various types of aquatic
resistance exercise equipment on the market (i.e.
hand buoys, water dumbbells, noodles, balls, etc.),
advanced and innovative tools known as Hydro-
Tone bells and boots are becoming increasingly
9 July 2012, The Wellness Beacon
4
lunge, heel kickers karate kickers, and side leg
lifts) with forward and backward water walking
interspersed (visit HydroTone.com for a list of
exercises with images and complete
descriptions). A bonus with aquatic resistance
exercise is that your abdominal muscles and
core are engaged for the majority of your
session. Initially, you can perform 2 sets of 12 to
15 repetitions without resistance in order to
familiarize yourself with the exercises. When you
feel comfortable, you can start using the Hydro-
Tone bells and boots to increase the resistance
offered by the water. You can continuously
increase your exercise intensity by varying the
amounts of repetitions and sets. In addition, you
can manipulate drag by changing the speed at
which you move, the position of your arms or
legs (straight or bent) and/or the position of your
hands (flat or cupped). Aquatic resistance
exercise can be performed from 1 to 4 days a
week, depending on your training goals.
Why Should You Try Aquatic Resistance
Exercise?
In order to improve your muscular strength,
endurance, and tone, performing some sort of
resistance training is an absolute must. When
training with resistance, you should incorporate
all major muscle groups into your program
(back, chest, shoulders, arms, legs, and
abdominals) to ensure that it is balanced.
Resistance training is specific to each muscle
group so fitness gains occur only if you train the
whole body, not just certain areas. Aquatic
resistance exercise helps to strengthen and tone
your muscles while also providing a completely
low-impact exercise for your joints. In addition,
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popular. These tools can transform something as
simple and easy as walking in shallow water into
an intense workout. Hydro-Tone bells are
handheld weights that are designed for upper-
body exercises while the boots (worn around the
lower legs and feet) are designed for lower-body
exercises.
What Does an Aquatic Resistance Exercise
Program Entail?
A typical aquatic resistance exercise session using
Hydro-Tone equipment can include about 5
exercises for the upper-body (Figure 1a) (i.e.
paddle wheel, cross-country arms, karate punch
and pull, lateral raise, and flys) and 5 exercises for
the lower-body (Figure 1b) (i.e. march, side step,
Image courtesy of HydroTone.com
10 July 2012, The Wellness Beacon
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this type of exercise can effectively improve your ratio of fat to lean mass due to decreases in body fat and
increases in muscle mass, which, in turn, enhances calorie burn rates and weight loss. Aquatic resistance
exercise also improves your cardiovascular function through stimulation of adaptations within the blood
vessels that improve circulation thereby reducing your risk of heart disease and related risk factors (i.e. high
cholesterol, high blood pressure, type 2 diabetes).
How Can You Start an Aquatic Resistance Exercise Program?
If you want to begin an aquatic resistance exercise program check out your local gym, health club, or park
district for pool access and usage fees. You can purchase your very own Hydro-Tone bells and boots by
mail for use in any pool. Now, before starting any exercise program you should first make sure that exercise
is safe for you. If you are under the age of 55 years and generally in good health, it is probably safe for you
to exercise. However, if you are over 55 years of age and/or have any health problems, be sure to consult
with your physician before starting an exercise program.
Images courtesy of HydroTone.com
Side Options: This recipe pairs well with sautéed
spinach or asparagus and whipped cauliflower.
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A Personal Favorite:
Garlic and Thyme Sautéed
Shrimp
What You’ll Need:
• 2 lbs. of fresh shrimp, peeled
and deveined
• 3 cloves of garlic, minced
• ½ tsp. dried thyme
• 2 tsp. tamarind paste
• 2 tsp. soy sauce
• 2 tsp. apple cider vinegar
• 1 tbsp. olive oil
How To Prepare:
Mix the shrimp with all other ingredients in a bowl and allow
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them to cool in the refrigerator for at least 30 minutes. Once cooled, carefully place the
shrimp in a pan and sauté them over medium heat. Do not let them touch. Cook the shrimp
on a single side for 1 minute then flip them to the other side and allow them to cook for an
additional 2 minutes. Remove the shrimp from the heat and cover the pan with foil. Allow the shrimp to sit for 2 to 3
minutes and then serve them immediately. This delicious recipe makes 8 servings at 100 calories each.
Submit Your Article This publication is a product of Complete Health Solutions, L3C. Copyright © 2012. We are always looking for new contributors and welcome unsolicited submissions. Contact us by mail or phone: Complete Health Solutions, L3C P.O. Box 829 Flossmoor, IL 60422 (888) 571-4998
For general questions or comments, contact Nina Cherie, PhD Email: [email protected] Website: www.ninacheriephd.com