During the warmer months, our interest turns to outdoor activities. For those of you who live in areas where the climate changes (not like warm, sunny Florida), you can’t wait until the weather gets warmer to get outdoors. It is then common to get new injuries or flair ups of old injuries from activities such as gardening, starting a running program, or golfing, just to name a few. I would like to focus on the proper use of helmets, hydration, and the use of sunscreen or sunblock.
If you would like to read further about sports injuries, visit our blog at:
http://healsportsinjury.southwestfloridachiropractor.com
I received an email from a patient named Jim. He is a 63 year old retired executive from a major auto manufacturer. He was going to start bike riding for his cardiovascular exercise program. He just got some blood work back and it revealed a high cholesterol and triglyceride level. Jim wanted to know if it was necessary to wear a helmet and if so, which kind is best.
Here is my reply:
Dear Jim,
I commend you for starting an excellent cardiovascular exercise program. As you may be aware, it will not only benefit your heart, but will help other body systems as well. A good program will help you reduce your cholesterol, help keep the muscles from atrophy, and improve your energy.
First, it is essential that you wear a helmet. Especially with the way some people “drive”. When I reviewed the most dangerous sports as related to injuries in the United States, I was surprised. You would think sports like football or rugby would top the list, but it is actually basketball. Second, you guessed it, cycling. According to the U.S. Consumer Product Safety Commission, 540,000 emergency room visits per year come from bicycling accidents. The most common being head injuries. There also 700 deaths annually. Research shows that wearing a properly fitted helmet can prevent up to 85% of these injuries.
Where do you go to find a good helmet? I would recommend going to a professional cycling shop. They will have staff that should be trained in giving sound recommendations on cost, usage and proper fitting. If you don’t have the luxury of a professional cycling shop in your area, look for a sticker on the inside of the helmet that reads “CPSC”, meaning it meets the US Consumer Product Safety Commission standard. Other stickers you may come across that meet safety standards are ASTM “F1447”, or Snell’s “B-95.”
Next, I receive a lot of questions about sports drinks, which one is the best? We are bombarded with commercials about energy drinks and sports drinks. For the average person, it can be overwhelming. You can spend the time to do all the research, but most research still shows the best form of hydration is good old water or H2O.
There are some common recommendations when dealing with hydration:
Before Exercise: Drink 15020 oz, two to three hours before exercising.
Drink 8-10 oz, ten to fifteen minutes before exercising.
During Exercise: Drink 8-10 oz every 10-15 minutes.
If your exercise or activity lasts around 60-90 minutes, 8-10 oz of a sports drink with no more than 8 percent carbohydrates every 15-20 minutes.
Sometimes I get asked “Can I drink too much water?” The answer is “YES!” It is more common in marathons and ultra endurance sports. The condition is referred to hyponatremia and it is caused by a low sodium concentration.
For a great website on Fitness, visit the American Council on Exercise at:
http://www.acefitness.org/
Lastly, with more and more people being diagnosed with skin cancer every year, it is important to remember to wear some type of protection when out in the sun. simple precautions to reduce potential sun damage start with wearing appropriate clothing, the use of a hat or cap, wearing sunglasses that block 99-100 percent of UV rays and the use of sunblocker or sunscreen. I would recommend that at least a 15 SPF be used. Apply it often and remember that water and sweat will reduce the effectiveness of sunscreens.
If you would like to stop feeling tired, visit our blog at:
http://holistichealing.southwestfloridachiropractor.com
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