January 2009 Archives

Do you ever find yourself just wasting time while sitting in traffic? Do you sit in the car, driving around and waiting for a parking spot that's just a little closer when you would have already been inside if you'd just parked and walked a bit? Do you sit and wait while your computer is booting up or while your movie or game is loading? Do you sit and wait for your company to arrive? Do you sit and wait for the washing machine or dryer to finish a load? Well there's no need to whine in 2009! Keep a pair of tennis shoes close at hand and make the most of your time. Don't just sit there. Get up and move!

If you know you're going to be stuck in traffic, then find a parking lot, school track, stadium or park and go for a brisk walk or go jog. Why not throw in some lunges or squats? When you find yourself with a few idle minutes while waiting for the dryer, pick up the detergent bottles and do some bicep curls.

Waiting for the school bus? Grab a chair or table edge and do some dips or calf raises, or drop down and do a couple of sets of crunches. Sweeping, mopping and dusting - such ordinary tasks make for extraordinary caloric expenditure, and it really adds up! The more you do, and the more frequently you do it, the more you'll benefit.

So even if your schedule doesn't always allow for "gym time," remember -- we all have a few minutes here and there for mini-workouts. Spend time wisely instead of wasting precious moments, and you'll find you'll be looking and feeling better in no time.

Ho! Ho! Ha! Ha!

Go ahead and laugh at Yoga.

Why not? You're even supposed to laugh in some Yoga classes.

Yoga can be so much fun -- especially if you're practicing Hasya Yoga. It's silly, playful, empowering and refreshing; best of all, the laughter is contagious.

Everyone knows that laughter is the best medicine, so today's instructors and gurus are more closely examining that idea and integrating it into the positive mind/body/spirit work that Yoga is all about.

During such a stressful times in a world where frowns seem more common than smiles, it is no wonder that Hasya Yoga, or "Laughing Yoga," is becoming increasingly popular with people of all ages.

So what is this new-fangled Yoga trend all about? Well, Laughter Yoga is simply "a physically oriented technique" that is "playful" and "tension-releasing" with simple laughter exercises combined with traditional asanas and breathing exercises, coupled with rhythmic clapping, group chants, lots of laughter (and sometimes even howling) done alone or in unison with the group -- thereby releasing all the pent-up stress and exuding joy into the universe while sharing it with others in the sessions.

While the theory isn't anything new -- that laughter reduces stress and helps one to relax and enjoy life more -- this kind of Yoga is relatively young. Dr. Madan Kataria, a family physician from Mumbai, India, started the first "laughter club" in 1995 and introduced Hasya Yoga. Today it is reported that there are thousands of Laughter Clubs all over the world in as many as 40 countries. Most are free and open to the public.

For more information about Hasya Yoga, visit the Laughter Yoga International Web site at www.laughteryoga.org.

So go ahead and laugh at Yoga; it's good for you, body and soul.

A new wave of fitness video games may be key to combating inactivity that is at the heart of assorted health problems. So-called fitness video gaming systems, which require more physical activity than traditional sedentary systems, can actually lead to better health, according to some recent research. Beyond their inherent entertainment value "exergaming" (the new buzzword used to describe these video games that demand a certain amount of physical activity) may be just the thing to induce youth to spend more time exercising and less time sitting.

A recent study from the University of Nebraska found that children using fitness video games had an increase heart rate, oxygen consumption, and energy expenditure by two to three times when compared with sitting quietly or playing traditional hand-held games. While a child engaged in virtual play, his or her average heart rate increased about 33 percent from 80 beats per minute to 120 bpm -- what one could expect when walking or dancing slowly. The games played were Wii Boxing and Tennis, and Dance Dance Revolution. The investigators discovered children's heart rates were highest while they played Wii Boxing, followed by Dance Dance Revolution and then Wii Tennis. Oxygen consumption was higher while playing all three active video games that at rest or while playing a sedentary video game. The energy expenditure is still not what one would expend while really playing and is NOT a substitute for real exercise.

The movements per minute were more than four times higher while playing active video games than during DVD-watching and sedentary hand-held gaming activities. In fact, researchers have found that when children watched a DVD or played traditional hand-held controlled video games, they did not burn any more calories than they would by reading a book.

Not all games are created equal in promoting the same level of exercise intensity. Researchers from the Netherlands found that children did not burn as many calories playing Wii Tennis and Eye Toy Volleyball as they did while playing Dance Dance Revolution, Xerbike, Lasersquash and Apartgame.

Recent research suggests that the more one plays a virtual game, the more fit one becomes. Experienced players show higher exercise heart rates, perceived exertion rates, oxygen consumption and total energy expenditure. The greater the experience, the more work at higher intensities the exergamers achieved.

Video games still have a way to go before they earn a solid reputation as a respectable source for exercise in the fitness arena. Experts still agree that there is still no substitute for playing the sport itself. It seems clear, however, that computer based fitness systems are clearly appealing to a population of Americans that is in desperate need of a fitness regime adjustment. Active video games may be a successful tool to promote physical activity among children. It is better than sedentary activities like watching television and playing conventional inactive computer games.

There will be more to come in future articles that I'll write about injuries and video games. So, for now, if you have questions regarding health and fitness issues, contact your sports medicine physician.

New Year's resolutions are still ringing loudly in your ears, but that brand new bike from Santa is still standing in the corner of the garage, with the bike looking as pristine as it did Christmas morning.

What's the hold up? Why aren't you back on the bike and keeping your promise to yourself to get back in shape?

Perhaps you simply don't know where to begin. Often we get so excited preparing for a new activity that, while somewhere in the middle of buying all the clothes, equipment and gear, we forget to actually learn how to do it.

Fortunately there are several places in San Antonio that can help even the most inexperienced bike rider get back in the saddle again.

One great resource is www.bikeworld.com.

This user-friendly Web site addresses several concerns, such as safe night riding, proper clothing, as well as correct pedaling techniques and body postures.

There is even an entire section devoted to road sharing and traffic laws.

Finally, there are listings of rides that offer full descriptions, including whether the ride is for all levels, beginners or advanced riders.

So don't let fear keep you from trying something new, and stop procrastinating. Exercise isn't that hard to take up again--in fact, it's as easy as riding a bike!

Have you ever had one of those "healthy" frozen foods or a low-calorie frozen entrées at that carry a popular weight-loss or healthful-choice type brand? What did you notice -- beside the small portions and lack of salt?

Perhaps you noticed the pepper.

They use lots of it, and for good reason.

These companies are wise to follow the recent nutrition trend that says those who watch their weight, fat and sodium intake will be more inclined to like and, thus, actually eat, healthful low-calorie foods if, in the words of Emeril Lagasse, they "Kick it up a notch! Bam!" with spices, peppers and exotic seasonings.

Without salt, many healthful foods, like grilled vegetables, broiled fish or baked chicken, can seem more than a bit bland and boring after years of dousing them with butter and sodium to enhance their flavors. So now, the current cooking and nutrition trend is to perk up your portions with peppers and other spices as well as more healthful exotic ingredients.

            According to www.medicinenet.com, Greg Drescher, senior director of strategic initiatives at The Culinary Institute of America in Hyde Park, N.Y., maintains that the addition of these items to recipes may add flavor and encourage a more healthful diet:

    * Pomegranates, pistachios and peaches.

    * Exotic grains such as quinoa, millet, and bulgur.

    * Bread alternatives like rice paper, tortillas, and pita bread.

    * Spices with a Middle Eastern twist, like cardamom and zatar.

The more exotic the spice used, the more exciting the taste, claim some. So if your tastes are adventursome and you want to give your menus a little extra "kick," put away the salt, pour on the pepper, and leave the butter behind.

Spice up your diet. BAM! It's healthful, and it's fun.

Selecting a new running shoe involves more than just choosing your favorite color or the newest style with all its bells and whistles: It involves knowing your foot, how often you run and so many other factors.

Not all running shoes are created equal. Some are designed for high arches, some for low. Some offer more ankle support, some less. The options are endless. Before you spend hundreds of dollars on the newest athlete-endorsed style running shoe, make sure its really the right shoe for you.

How do you do that?

    * First, consider when, where and how often you will be using the shoe. A marathon trainer running outside will need a different shoe than a slow treadmill jogger.

    * Next consider the fit. The proper shoe should fit snugly but not too tightly. You should be able to fit a thumb between the end of your big toe and the top of the shoe when you press down, and your heel should not be able to move up and down. Make sure that you measure both of your feet. You would be surprised at how many people have a mismatched pair.

    * Finally, take the shoes for a test drive around the store. Jog around for a minute or two, and check for any problems.

Remember, looks aren't everything: Just because a shoe is the newest style doesn't mean it's the best. Try several pairs to get the one that is right for you.