If any resident would like an up-to-date list of recalled products that have been specifically distributed for retail sale in Massachusetts, please contact Keith Carlson, the Public Health Nurse, for access to an electronic or printed copy. A list dated February 25th was released to Massachusetts public health officials today, and is available for download or printing.
Keith can be reached at 413-259-3161 or carlsonk@amherstma.gov.
Thursday, February 26, 2009
Tuesday, February 24, 2009
Health Habits of Adults Aged 18-29 Highlighted in Report on Nation′s Health
Young adults in the United States aged 18-29 face a number of health challenges, including increases in obesity, high injury rates, and lack of insurance coverage compared to older adults, according to the latest report on the nation′s health.
Health, United States: 2008 is the 32nd annual edition of the report prepared by CDC′s National Center for Health Statistics, and includes a compilation of health data from a number of sources within the federal government and in the private sector. The report uses the most current data available at the time of publication.
This year′s edition features a special section on adults aged 18 to 29, a group making many life choices including decisions about education, marriage, childbearing, and health behaviors such as tobacco and alcohol use, which will affect both their future economic and health status.
Highlights of the report:
Obesity rates have tripled among young adults in the past three decades, from 8 percent in 1971-1974 to 24 percent in 2005-2006.
In 2006, 29 percent of young men were current cigarette smokers, compared to 21 percent of young adult women. Between 1997 and 2006, the percentage of women 18–29 years of age who currently smoked cigarettes declined nearly 20 percent. Current smoking did not decline significantly among young men.
In 2005, unintentional injuries or accidents, homicide, and suicide accounted for 70 percent of deaths among young adults 18–29 years of age. Three-quarters of the 47,000 deaths in this age group occurred among young men. Young adults also have the highest rate of injury-related emergency department visits of all age groups.
In 1999–2004, almost 9 percent of adults aged 20–29 reported having major depression, generalized anxiety disorder, or panic disorder in the past 12 months.
In 2006, adults aged 20–24 were more likely to be uninsured (34 percent) than those aged 18–19 (21 percent) and 25–29 (29 percent).
In 2004–2006, 17 percent of adults aged 18–29 reported needing but not receiving one or more of the following services in the past year because they could not afford them: medical care, prescription medicines, mental health care, or eyeglasses.
The full report contains 151 data tables in addition to the special feature on young adults. The tables cover the spectrum of health topics, serving as a comprehensive snapshot of the nation′s health.
Other highlights:
In 2006, American men could expect to live 3.6 years longer, and women 1.9 years longer, than they did in 1990. Death rates from heart disease, stroke and cancer have continued to decline in recent years.
Sixty-five percent of men and 80 percent of women aged 75 and older reported having high blood pressure or were taking high blood pressure medication in 2003–2006, compared to about 36 percent of adults aged 45–54.
The proportion of the population with high cholesterol levels has been dropping, in large part due to increased use of cholesterol-lowering drugs. In 2003–2006, 16 percent of adults had high cholesterol. Women aged 55 and over were much more likely to have high cholesterol than their male counterparts.
Approximately 25 percent of adults aged 60 and over had diabetes in 2003-2006.
Obesity rates do not appear to be increasing as rapidly as they did in past decades, but remain high, with over a third of adults age 20 and over considered to be obese in 2005–2006.
The full report is available at www.cdc.gov/nchs.
Health, United States: 2008 is the 32nd annual edition of the report prepared by CDC′s National Center for Health Statistics, and includes a compilation of health data from a number of sources within the federal government and in the private sector. The report uses the most current data available at the time of publication.
This year′s edition features a special section on adults aged 18 to 29, a group making many life choices including decisions about education, marriage, childbearing, and health behaviors such as tobacco and alcohol use, which will affect both their future economic and health status.
Highlights of the report:
Obesity rates have tripled among young adults in the past three decades, from 8 percent in 1971-1974 to 24 percent in 2005-2006.
In 2006, 29 percent of young men were current cigarette smokers, compared to 21 percent of young adult women. Between 1997 and 2006, the percentage of women 18–29 years of age who currently smoked cigarettes declined nearly 20 percent. Current smoking did not decline significantly among young men.
In 2005, unintentional injuries or accidents, homicide, and suicide accounted for 70 percent of deaths among young adults 18–29 years of age. Three-quarters of the 47,000 deaths in this age group occurred among young men. Young adults also have the highest rate of injury-related emergency department visits of all age groups.
In 1999–2004, almost 9 percent of adults aged 20–29 reported having major depression, generalized anxiety disorder, or panic disorder in the past 12 months.
In 2006, adults aged 20–24 were more likely to be uninsured (34 percent) than those aged 18–19 (21 percent) and 25–29 (29 percent).
In 2004–2006, 17 percent of adults aged 18–29 reported needing but not receiving one or more of the following services in the past year because they could not afford them: medical care, prescription medicines, mental health care, or eyeglasses.
The full report contains 151 data tables in addition to the special feature on young adults. The tables cover the spectrum of health topics, serving as a comprehensive snapshot of the nation′s health.
Other highlights:
In 2006, American men could expect to live 3.6 years longer, and women 1.9 years longer, than they did in 1990. Death rates from heart disease, stroke and cancer have continued to decline in recent years.
Sixty-five percent of men and 80 percent of women aged 75 and older reported having high blood pressure or were taking high blood pressure medication in 2003–2006, compared to about 36 percent of adults aged 45–54.
The proportion of the population with high cholesterol levels has been dropping, in large part due to increased use of cholesterol-lowering drugs. In 2003–2006, 16 percent of adults had high cholesterol. Women aged 55 and over were much more likely to have high cholesterol than their male counterparts.
Approximately 25 percent of adults aged 60 and over had diabetes in 2003-2006.
Obesity rates do not appear to be increasing as rapidly as they did in past decades, but remain high, with over a third of adults age 20 and over considered to be obese in 2005–2006.
The full report is available at www.cdc.gov/nchs.
Monday, February 23, 2009
Flu Vaccine Still Available in Amherst
The Amherst Health Department currently has approximately 8 doses of flu vaccine available for any citizen (4 years of age and older) who is seeking vaccination. With the influenza season still not at its peak, we continue to recommend vaccination even into late February or early March. If demand should spike, we will most likely have access to more vaccine from the State of Massachusetts.
Please call the Health Department at 259-3161 if you are interested in receiving a flu vaccine.
Please call the Health Department at 259-3161 if you are interested in receiving a flu vaccine.
Friday, February 20, 2009
Influenza on the Rise in Massachusetts
Influenza activity is on the rise in Massachusetts, and the flu season has actually not yet peaked, so there's still time to get a flu vaccine if you want one!
If you have already been vaccinated but want to protect yourself further, thorough and frequent handwashing for your entire family is one of the most important things that you can do to prevent the spread of illness. You don't need to purchase expensive antibacterial soaps, since these soaps have actually been shown to increase the prevalence of antibiotic-resistant bacteria in communites where they are widely used. Simply scrub your hands together with any basic soap for approximately 20 seconds (or about as long as it takes to sing the "Happy Birthday" song).
Also, practice good cough and sneeze hygeine by bringing your arm in front of your face before sneezing, and sealing your mouth in the crook of your elbow. Sneezing into your hand obviously will soil your hand unnecessarily and put others at risk. This practice also allows a great deal more of the droplets being propelled forcefully from your mouth into the air where others might be exposed to them. Wash your hands especially well after sneezing and coughing, and try not to share towels and other personal hygeine items with others who might be infected.
If anyone in your home becomes ill with the flu, check the CDC's Flu website for information on self care, or contact the Amherst Health Department at 413-259-3077. The Health Department has brochures about caring for people with flu, and these are available in English, Portuguese, Spanish and Chinese.
If you have already been vaccinated but want to protect yourself further, thorough and frequent handwashing for your entire family is one of the most important things that you can do to prevent the spread of illness. You don't need to purchase expensive antibacterial soaps, since these soaps have actually been shown to increase the prevalence of antibiotic-resistant bacteria in communites where they are widely used. Simply scrub your hands together with any basic soap for approximately 20 seconds (or about as long as it takes to sing the "Happy Birthday" song).
Also, practice good cough and sneeze hygeine by bringing your arm in front of your face before sneezing, and sealing your mouth in the crook of your elbow. Sneezing into your hand obviously will soil your hand unnecessarily and put others at risk. This practice also allows a great deal more of the droplets being propelled forcefully from your mouth into the air where others might be exposed to them. Wash your hands especially well after sneezing and coughing, and try not to share towels and other personal hygeine items with others who might be infected.
If anyone in your home becomes ill with the flu, check the CDC's Flu website for information on self care, or contact the Amherst Health Department at 413-259-3077. The Health Department has brochures about caring for people with flu, and these are available in English, Portuguese, Spanish and Chinese.
Thursday, February 19, 2009
Preventing Repetitive Stress Injuries With Simple Exercises At Your Desk!
Repetitive Stress Injuries (RSI) are injuries which occur as a result of how we repetitively use our bodies when engaging in tasks such as sitting at a desk and typing on a computer keyboard. Although carpal tunnel syndrome is the most well-known RSI, other injuries such as cubital tunnel syndrome or tennis elbow are also very common, as are injuries to the rotator cuff of the shoulder.
RSI's are incredibly common, and a 1998 report by the National Academy of Sciences concluded that RSI's were a serious national problem, so serious that their combined financial costs were estimated at more than $20 billion annually in lost productivity and other expenses.
If you would like to help prevent yourself from developing RSI's, we have discovered an excellent website that clearly walks you through a series of exercises designed to prevent these injuries from occuring. The website "My Daily Yoga" has a page dedicated to RSI's, and you can access it by clicking here. The exercises are simple, designed to be performed in the office, and focus on the neck, back, forearms, wrists, and fingers. If you're shy about doing them alone, ask a colleague or coworker to do them with you. In fact, maybe your entire office will agree to take part in a ten-minute session during your daily coffee breaks! And if you want even more "desk yoga" exercises, click here for another excellent series.
Taking care of yourself while at work will give you many benefits beyond the work day, and preventing work-related injuries is an excellent way to practice preventive health care without even having to leave the office!
RSI's are incredibly common, and a 1998 report by the National Academy of Sciences concluded that RSI's were a serious national problem, so serious that their combined financial costs were estimated at more than $20 billion annually in lost productivity and other expenses.
If you would like to help prevent yourself from developing RSI's, we have discovered an excellent website that clearly walks you through a series of exercises designed to prevent these injuries from occuring. The website "My Daily Yoga" has a page dedicated to RSI's, and you can access it by clicking here. The exercises are simple, designed to be performed in the office, and focus on the neck, back, forearms, wrists, and fingers. If you're shy about doing them alone, ask a colleague or coworker to do them with you. In fact, maybe your entire office will agree to take part in a ten-minute session during your daily coffee breaks! And if you want even more "desk yoga" exercises, click here for another excellent series.
Taking care of yourself while at work will give you many benefits beyond the work day, and preventing work-related injuries is an excellent way to practice preventive health care without even having to leave the office!
Monday, February 16, 2009
Sugar and Your Diet
Now that Valentine's Day is over, let's talk about sugar!
According to the Food and Drug Administration, Americans' caloric intake of sugar should equal no more than 8% of all calories consumed. However, most reports show that the majority of Americans consume twice that amount of calories in the form of sugars and sweeteners. Taking into consideration that one can of soda contains approximately 10 teaspoons of sugar, it's no wonder that our caloric intake is often dominated by various forms of added sugar.
According to the Food and Drug Administration, Americans' caloric intake of sugar should equal no more than 8% of all calories consumed. However, most reports show that the majority of Americans consume twice that amount of calories in the form of sugars and sweeteners. Taking into consideration that one can of soda contains approximately 10 teaspoons of sugar, it's no wonder that our caloric intake is often dominated by various forms of added sugar.
Unfortunately, American food manufacturers add high-fructose corn syrup or evaporated cane sugar to products ranging from salad dressings to crackers. In our busy lives, we're often too rushed to read nutritional labels when we're at the grocery store. One simple rule of thumb is to look at the ingredient list of an item that you're planning to buy. If sugar, corn syrup, evaporated cane juice or any other form of sugar is in the first three or four ingredients, put that product back on the shelf! Ingredients are listed in descending order, so the first ingredients on an y ingredient list make up the highest percentage of the product.
According to some websites, sugar can have many deleterious effects on one's health, although some would argue whether these lists go a little too far in their claims of sugar's danger to health.
Be that as it may, an elevated intake of sugar certainly increases one's risk of developing diabetes and obesity, and some studies have concluded that sugar does indeed have a direct effect on children's behavior (just ask any parent watching their child at a birthday party or on Hallowe'en night). And let's not forget the impact of sugar on dentition!
If you are interested in losing weight, improving your health---both dental and otherwise---and feeling better in general, decreasing your sugar intake is a very good place to start. If you're unsure what to do first, go through your cabinets and refrigerator, carefully examining the ingredient lists of the foods you purchase on a regular basis. Look closely at the ingredient lists as well as the carbohydrate and sugar count on the nutrition label. If you're shocked by what you see, use that information to seek alternative products the next time you go shopping.
Sugar and the sweetness that it delivers is an acquired taste, and just as we can wean ourselves from high sodium diets, we can also slowly decrease our dependence on sugar. If you would like more information or would like to review how to read nutrition labels on the products that you buy at the store, contact Keith Carlson, RN at the Amherst Health Department for an appointment to review your dietary and shopping strategies.
Thursday, February 12, 2009
CDC Encourages Screening for Breast, Cervical and Colorectal Cancers
Getting screened for some cancers can actually help prevent them from occurring. In particular, screening helps prevent cancers of the cervix, colon and rectum. Screening also helps find other cancers – such as breast cancer – at an early stage, when treatment can be most effective.
Because some cancers are found early and treatment options have improved, more and more people are living many years after a diagnosis. There are an estimated 10 million cancer survivors in the United States.
Breast cancer is the most frequently diagnosed cancer in women in the United States. Having regular mammograms is the best way to detect breast cancer at an early stage, when treatment often is more effective and can reduce the risk of dying from the disease. It is recommended that women aged 40 years or older be screened using mammography every one to two years. On average, this screening test is about 80-90 percent effective at detecting breast cancer in its earliest stages.
Colorectal cancer is the second leading cancer killer in the United States. It affects both men and women and risks increase with advancing age. More than 90 percent of colorectal cancers occur in adults aged 50 years or older.
Screening should begin at age 50. Those who think they’re at increased risk should speak with their doctors about when to begin screening. Screening is recommended using one or more of these tests:
Colonoscopy, Fecal occult blood test (stool test), Flexible sigmoidoscopy, and Double-contrast barium enema.
Screening helps find precancerous polyps (abnormal growths) in the colon and rectum, so they can be removed before they turn into cancer. Screening can also find colorectal cancer early, when treatment often leads to a cure.
Cervical cancer once was the leading cause of cancer death for women in the United States. But during the past four decades, deaths from this disease have declined significantly, mostly because of widespread use of the Pap test. This test can find abnormal cells in the cervix. If a Pap test shows there are abnormal cells that could become cancerous, a woman can be treated. In most cases, this treatment prevents cervical cancer from developing. Pap tests also can find cervical cancer early. When it is found early, the chance of being cured is very high.
What You Can Do
For adult women:
Get a mammogram every one to two years beginning at age 40.
Get a Pap test at least every three years, within three years of onset of sexual activity—or at age 21, whichever comes first.
For men and women aged 50 years or older:
Speak with your doctor about getting screened for colorectal cancer, using one or more of the recommended screening tests, which are: colonoscopy, fecal occult blood test (FOBT), flexible sigmoidoscopy, and double contrast barium enema. Generally, if results from an FOBT, sigmoidoscopy, or barium enema show there may be a problem, a colonoscopy will be necessary as a follow-up procedure, as that is the only test that allows a doctor to both examine the entire colon and to remove most precancerous polyps and abnormal growths.
If you have questions about the various screening tests, please speak with your doctor.
Through the National Breast and Cervical Cancer Early Detection Program (NBCCEDP), the Centers for Disease Control and Prevention (CDC) provides access to free or low cost screening to women who are under- or uninsured. In addition, CDC is funding colorectal cancer screening pilot programs in five sites in the United States. To learn more about these programs and about cancer prevention and control, call 1-800-CDC-INFO or visit http://www.cdc.gov/cancer.
Reproduced with the kind permission of the Centers for Disease Control and Prevention
Because some cancers are found early and treatment options have improved, more and more people are living many years after a diagnosis. There are an estimated 10 million cancer survivors in the United States.
Breast cancer is the most frequently diagnosed cancer in women in the United States. Having regular mammograms is the best way to detect breast cancer at an early stage, when treatment often is more effective and can reduce the risk of dying from the disease. It is recommended that women aged 40 years or older be screened using mammography every one to two years. On average, this screening test is about 80-90 percent effective at detecting breast cancer in its earliest stages.
Colorectal cancer is the second leading cancer killer in the United States. It affects both men and women and risks increase with advancing age. More than 90 percent of colorectal cancers occur in adults aged 50 years or older.
Screening should begin at age 50. Those who think they’re at increased risk should speak with their doctors about when to begin screening. Screening is recommended using one or more of these tests:
Colonoscopy, Fecal occult blood test (stool test), Flexible sigmoidoscopy, and Double-contrast barium enema.
Screening helps find precancerous polyps (abnormal growths) in the colon and rectum, so they can be removed before they turn into cancer. Screening can also find colorectal cancer early, when treatment often leads to a cure.
Cervical cancer once was the leading cause of cancer death for women in the United States. But during the past four decades, deaths from this disease have declined significantly, mostly because of widespread use of the Pap test. This test can find abnormal cells in the cervix. If a Pap test shows there are abnormal cells that could become cancerous, a woman can be treated. In most cases, this treatment prevents cervical cancer from developing. Pap tests also can find cervical cancer early. When it is found early, the chance of being cured is very high.
What You Can Do
For adult women:
Get a mammogram every one to two years beginning at age 40.
Get a Pap test at least every three years, within three years of onset of sexual activity—or at age 21, whichever comes first.
For men and women aged 50 years or older:
Speak with your doctor about getting screened for colorectal cancer, using one or more of the recommended screening tests, which are: colonoscopy, fecal occult blood test (FOBT), flexible sigmoidoscopy, and double contrast barium enema. Generally, if results from an FOBT, sigmoidoscopy, or barium enema show there may be a problem, a colonoscopy will be necessary as a follow-up procedure, as that is the only test that allows a doctor to both examine the entire colon and to remove most precancerous polyps and abnormal growths.
If you have questions about the various screening tests, please speak with your doctor.
Through the National Breast and Cervical Cancer Early Detection Program (NBCCEDP), the Centers for Disease Control and Prevention (CDC) provides access to free or low cost screening to women who are under- or uninsured. In addition, CDC is funding colorectal cancer screening pilot programs in five sites in the United States. To learn more about these programs and about cancer prevention and control, call 1-800-CDC-INFO or visit http://www.cdc.gov/cancer.
Reproduced with the kind permission of the Centers for Disease Control and Prevention
Tuesday, February 10, 2009
Walking for Your Health
Walking is a low-impact activity that can provide excellent health benefits, even with a modest commitment of time and energy. In fact, walking can earn the same basic effects of a running program without the added strain on joints that running can cause.
If you would like to walk as a form of exercise but are concerned whether or not you will be getting a good enough workout, just make sure that you are raising your heart rate sufficiently, however the rate should be one that you can comfortably maintain for 30-60 minutes. (If you have any concerns about whether walking is right for you, please do consult your doctor or a trained fitness instructor, especially if you have a chronic cardiac condition.)
According to The Walking Site, using hand weights while walking can cause unnecessary muscle and ligament strain, and can also raise your blood pressure. It is actually recommended that you use weights during a separate portion of your workout routine and avoid trying to combine the two.
If you are walking to lose weight, the average walker burns 100 calories per mile walked. Combining a sensible diet with a reasonable increase in aerobic exercise can indeed result in weight loss. Remember that multiple lifestyle changes---including exercise and diet---are the key to maintaining your weight or losing extra pounds.
Walking can also be integrated into your daily routine at home and at work. Many people who are serious about using walking as the mainstay of their fitness program use a pedometer to count the number of steps that they take each day, a general goal being 10,000 steps, the equivalent of approximately 5 miles (depending, of course, on the length of your stride). If you begin wearing a pedometer, you'll most likely find that you will start to make different decisions about how you go about your day. Waiting in Town Hall or the Bangs Center for the elevator, you'll soon realize that taking the stairs will not only be quicker but will also add many needed steps towards your daily goal!
If you would like more information on walking for exercise, Medicine.net has an excellent page of walking resources.
Walking is a safe, low-impact form of aerobic exercise that requires little financial investment other than a pair of quality walking shoes or sneakers, and perhaps a pedometer for those who would like some behavior modification thrown into the mix. Please visit the websites that we mentioned, and remember to consult your doctor if you have any doubts or questions about whether walking for fitness is the right exercise choice for you.
And remember, the journey of a thousand miles begins with a single step.
-------
Keith Carlson, RN
Public Health Nurse
If you would like to walk as a form of exercise but are concerned whether or not you will be getting a good enough workout, just make sure that you are raising your heart rate sufficiently, however the rate should be one that you can comfortably maintain for 30-60 minutes. (If you have any concerns about whether walking is right for you, please do consult your doctor or a trained fitness instructor, especially if you have a chronic cardiac condition.)
According to The Walking Site, using hand weights while walking can cause unnecessary muscle and ligament strain, and can also raise your blood pressure. It is actually recommended that you use weights during a separate portion of your workout routine and avoid trying to combine the two.
If you are walking to lose weight, the average walker burns 100 calories per mile walked. Combining a sensible diet with a reasonable increase in aerobic exercise can indeed result in weight loss. Remember that multiple lifestyle changes---including exercise and diet---are the key to maintaining your weight or losing extra pounds.
Walking can also be integrated into your daily routine at home and at work. Many people who are serious about using walking as the mainstay of their fitness program use a pedometer to count the number of steps that they take each day, a general goal being 10,000 steps, the equivalent of approximately 5 miles (depending, of course, on the length of your stride). If you begin wearing a pedometer, you'll most likely find that you will start to make different decisions about how you go about your day. Waiting in Town Hall or the Bangs Center for the elevator, you'll soon realize that taking the stairs will not only be quicker but will also add many needed steps towards your daily goal!
If you would like more information on walking for exercise, Medicine.net has an excellent page of walking resources.
Walking is a safe, low-impact form of aerobic exercise that requires little financial investment other than a pair of quality walking shoes or sneakers, and perhaps a pedometer for those who would like some behavior modification thrown into the mix. Please visit the websites that we mentioned, and remember to consult your doctor if you have any doubts or questions about whether walking for fitness is the right exercise choice for you.
And remember, the journey of a thousand miles begins with a single step.
-------
Keith Carlson, RN
Public Health Nurse
Monday, February 9, 2009
Get Fit for Valentine's Day With Your Valentine!
By: Jennifer Yurick
Fitness Coach for Amherst Fitness Together
(Please note: the following article was written by an author who is not an employee of the Town of Amherst or the Health Department. We recommend meeting with your doctor or personal trainer prior to initiating any new exercise regimen with which you are unfamiliar.)
I know you have romantic plans for Valentines Day; candle-lit suppers, strolls on the beach, ocean cruises under the stars. It would be horrible if breaking your special plans to your special someone caused a lot of excitement, which in turn caused a 7 on the Richter scale. You want to look your best for your Valentine in that suave suit or that glamorous dress and I know just the thing! Get in shape with your Valentine!
Studies show that exercising with a partner increases your chances of sticking with your program by 90%! Set goals together and then help each other to achieve them even on days when you don’t feel like working out. Stretch together, measure each other and weigh each other. Be the other person’s personal trainer! Choose some adventurous activities and make each workout unique. Take turns directing the workout. Then, at the end of the program, when you have reached your goals, take your beautiful or handsome valentine out for an evening they will never forget!
The best part of training with your Valentine is partner exercises. These are two person exercises that are a lot of fun and very productive. There are hundreds of exercises to choose from, but I will let you in on a few of my favorites.
First, an abdominal thriller. The first person lies on the ground and the second person stands with one foot on each side of the first person’s head. The lying person grabs on to the standing person’s ankles and brings their feet up to their partner’s waist. Now for the fun part! The standing person pushes the lying person’s legs down to the ground and the lying person must bring them back up as fast as they can.
Next, an upper body buster. Remember doing wheelbarrows as a child? One person would hold another’s feet as they moved across the grass walking as fast as they could on their hands. This is a great exercise. Person one puts their hands on the ground and person two picks up person one’s feet. Now person one must walk on their hands without letting their back arch and their stomach drag on the ground while person two follows holding person one’s feet. A challenge: Have person one squeeze their feet around the standing person’s waist and complete the exercise without having the standing person hold on to their feet at all!
Now a grueling leg challenge. Person one lies on their stomach on the floor. Person two sits behind person one’s feet. Person one must bend their knees while person two holds on to person one’s heels and essentially becomes the weight resisting person one’s movement.
Finally, an arm killer. This is a variation of a normal bicep curl that you can do with no weights, just grab a towel. One person holds on to the towel with their hands shoulder width apart leaving about six inches of towel hanging down on each side. Person two kneels in front of person one and holds on to the ends of the towel. Person one does a regular bicep curl bringing the palms to the shoulders while person two pulls down on the ends of the towel providing resistance.
The aforementioned exercises are all weight training exercises. It is equally important to do cardiovascular exercise as well. Cardio is so much fun when you do it with someone. You not only have someone to talk to, but someone to push you. I bet when I say cardio exercise every one of you thought of running, but there are so many more options. Rent a few bikes and pedal into the sunset. Get some good shoes and hike up a mountain where there’s a glorious view. Buy a long jump rope and jump rope together. If you get a long enough one, one person can twirl it around both of you and you can jump at the same time.
Exercise is fun, but exercising with a partner increases the enjoyment. So, grab your sweetheart, get into some sweats, obtain a program, set some goals and hit the ground running, or jumping, or swimming, or skating, or biking…anything! You won’t regret it when you glance up from your candle-lit meal and see the most beautiful or handsome person in the world sitting across from you.
Fitness Coach for Amherst Fitness Together
(Please note: the following article was written by an author who is not an employee of the Town of Amherst or the Health Department. We recommend meeting with your doctor or personal trainer prior to initiating any new exercise regimen with which you are unfamiliar.)
I know you have romantic plans for Valentines Day; candle-lit suppers, strolls on the beach, ocean cruises under the stars. It would be horrible if breaking your special plans to your special someone caused a lot of excitement, which in turn caused a 7 on the Richter scale. You want to look your best for your Valentine in that suave suit or that glamorous dress and I know just the thing! Get in shape with your Valentine!
Studies show that exercising with a partner increases your chances of sticking with your program by 90%! Set goals together and then help each other to achieve them even on days when you don’t feel like working out. Stretch together, measure each other and weigh each other. Be the other person’s personal trainer! Choose some adventurous activities and make each workout unique. Take turns directing the workout. Then, at the end of the program, when you have reached your goals, take your beautiful or handsome valentine out for an evening they will never forget!
The best part of training with your Valentine is partner exercises. These are two person exercises that are a lot of fun and very productive. There are hundreds of exercises to choose from, but I will let you in on a few of my favorites.
First, an abdominal thriller. The first person lies on the ground and the second person stands with one foot on each side of the first person’s head. The lying person grabs on to the standing person’s ankles and brings their feet up to their partner’s waist. Now for the fun part! The standing person pushes the lying person’s legs down to the ground and the lying person must bring them back up as fast as they can.
Next, an upper body buster. Remember doing wheelbarrows as a child? One person would hold another’s feet as they moved across the grass walking as fast as they could on their hands. This is a great exercise. Person one puts their hands on the ground and person two picks up person one’s feet. Now person one must walk on their hands without letting their back arch and their stomach drag on the ground while person two follows holding person one’s feet. A challenge: Have person one squeeze their feet around the standing person’s waist and complete the exercise without having the standing person hold on to their feet at all!
Now a grueling leg challenge. Person one lies on their stomach on the floor. Person two sits behind person one’s feet. Person one must bend their knees while person two holds on to person one’s heels and essentially becomes the weight resisting person one’s movement.
Finally, an arm killer. This is a variation of a normal bicep curl that you can do with no weights, just grab a towel. One person holds on to the towel with their hands shoulder width apart leaving about six inches of towel hanging down on each side. Person two kneels in front of person one and holds on to the ends of the towel. Person one does a regular bicep curl bringing the palms to the shoulders while person two pulls down on the ends of the towel providing resistance.
The aforementioned exercises are all weight training exercises. It is equally important to do cardiovascular exercise as well. Cardio is so much fun when you do it with someone. You not only have someone to talk to, but someone to push you. I bet when I say cardio exercise every one of you thought of running, but there are so many more options. Rent a few bikes and pedal into the sunset. Get some good shoes and hike up a mountain where there’s a glorious view. Buy a long jump rope and jump rope together. If you get a long enough one, one person can twirl it around both of you and you can jump at the same time.
Exercise is fun, but exercising with a partner increases the enjoyment. So, grab your sweetheart, get into some sweats, obtain a program, set some goals and hit the ground running, or jumping, or swimming, or skating, or biking…anything! You won’t regret it when you glance up from your candle-lit meal and see the most beautiful or handsome person in the world sitting across from you.
Friday, February 6, 2009
Welcome!
Welcome to the Amherst Employee Wellness Blog, created by the Amherst Health Department with you in mind.
The purpose of this blog is to provide Amherst town employees with an online resource for articles, blog posts and links pertaining to wellness, stress management, public health, and self-care. We recognize that the stress of work and life's many responsibilities can often cause even the most fitness-minded individual to neglect their own health. This blog will consist of gentle reminders to assist you in remembering to care for yourself, and will offer ideas and resources to help you reach your fitness goals.
Please feel free to email us directly via a link in our profile, which is located in the upper right corner of the blog's home page. This blog is for you, and if you have suggestions for what you would like to see posted here, please let us know!
Here's to your health!
Sincerely,
The Amherst Health Department
The purpose of this blog is to provide Amherst town employees with an online resource for articles, blog posts and links pertaining to wellness, stress management, public health, and self-care. We recognize that the stress of work and life's many responsibilities can often cause even the most fitness-minded individual to neglect their own health. This blog will consist of gentle reminders to assist you in remembering to care for yourself, and will offer ideas and resources to help you reach your fitness goals.
Please feel free to email us directly via a link in our profile, which is located in the upper right corner of the blog's home page. This blog is for you, and if you have suggestions for what you would like to see posted here, please let us know!
Here's to your health!
Sincerely,
The Amherst Health Department
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