We frequently hear about the physical benefits of regular exercise, but exercise can also give you social benefits. If you have a workout buddy or go to an exercise class at the gym, you are more likely to keep exercising regularly by simply being with people who have similar goals. Workout buddies can also give you words of encouragement for those days when you don't feel like you're at your best. On top of that, the people you see at the gym may have similar interests and may become good friends with whom you can enjoy other activities.
If you work from home, if you are a stay-at-home mom, or if you live alone; consider signing up for an exercise class, or ask a friend to participate in an exercise program with you.
I've frequently been asked by patients how to pick out a good mattress. As I demonstrate in the YouTube video below, a good mattress keeps our spine in a neutral position so that our backs won't arch too much and cause muscles to tense up. I avoid box spring mattresses. Instead, I shop for a high-density foam mattress. The ideal thickness for a high-density foam mattress is somewhere between 7 and 10 inches.
I also emphasize that there is a difference between high-density foam mattresses and 100% memory foam mattresses. I avoid 100% memory foam mattress because they tend not to give enough support for your back. In the video below, I demonstrate how a memory foam mattress caves in the middle when I place a set of dumbbells on it.
These are the tips that I follow when looking for a mattress, and I find that I sleep much better. I hope you find these tips helpful, too.
While summertime is a fun time for physical activity outdoors, the heat can be potentially dangerous causing heat cramps, heat exhaustion, or heat stroke. There are several things you can do to protect yourself, your family, and your pets from heat-related illnesses and even death.
Watch the weather
Either check the weather daily or download a weather app onto your phone so you will get weather advisories from the National Weather Service such as Excessive Heat Outlooks, Excessive Heat Watches, Excessive Heat Warning/Advisories.
Avoid exercising at the heat of the day
If at all possible, stay in the shade or indoors when it’s hottest outside. If you want to go outside for your daily exercise, a good rule to follow is to be sure that your shadow is longer than you are.
Drink plenty of water throughout the day
Many of us can be dehydrated even when cool outside. Signs of moderate dehydration are a dry mouth, sleepiness, thirst, decreased urine output, dry skin, and headaches. When it’s hot outside and when you workout, you need to be even more cautious that you keep replenishing your body with water, as your body is made up of approximately 65% of water.
If you believe someone is experiencing a heat stroke it is important to call 911 immediately.
My daughters frequently tease me about how picky I am when shopping for shoes. When they were younger, we created a system for how we would pick out their shoes, especially for walking/running shoes.
1. Make sure you have enough toe space.
When you're walking or running, your foot will naturally go forward in the shoe. So, you want to make sure you have enough space for when you're walking or running so that your toes won't get squished or stubbed.
I would have my girls try on the shoe size we thought was correct, and then I would test them with the "thumb test." I would press at the toe of the shoe to see how close the big toe was to the tip of the shoe. I wanted them to have about a half inch of space.
2. Check where the shoe bends.
Because our feet naturally bend at the ball of the foot whenever we walk or run, I want to make sure that the shoe will also bend where my foot naturally bends. As seen in the photo below, I take the shoe with one hand perpendicular to the front of the shoe and the other hand perpendicular to the back of the shoe. If the shoe bends anywhere but at the ball of the foot, I put the shoe back on the rack and keep looking.
3. Check where the shoe doesn't bend.
I also always check the arch of the shoe to make sure that it does not bend. I grab the bottom of the shoe with my hands on either side of where the arch of my foot would be. I pull to see if the shoe gives or moves. If it does give, I put the shoe back on the rack and keep looking for a shoe that will give proper support.
4. Does your foot "pop" out of the shoe?
While this point isn't necessarily a selling point for me, I also take note if my heel tends to slide up in the back of the shoe. This can cause blistering, especially when you start wearing the shoe for long periods of time to walk or run. However, if I am comfortable that the shoe fits all of my other requirements listed above, I may still get the shoe. I can add a cushion or layer of material at the back of the shoe to take up the extra space that is causing my ankle to "pop" out of the shoe.
For more tips on how to pick out comfortable shoes that you can wear all day long, check out our YouTube video "Choosing the Right Shoes."
