February Fitness Checklist to a Healthier You
By Jose Armendariz, MD, Sports Medicine Specialist
As a new Genesis Sports Medicine Specialist, I not only treat chronic and acute musculoskeletal injuries, but I also recommend plans to help get patients back on track to improving their overall health.
I commonly discuss with patients the importance of nutrition, exercise (core/cardio/weight training), as well as sleep and stress. Sometimes patients are unaware about the fact that conditions for which they are being treated could be improved--and in certain cases reversed or prevented--with a proper diet and exercise.
Some Recommendations
Nutrition: When it comes to nutrition, think of it as your body’s fuel. Although you may have diet restrictions, as a rule, simply keep it wholesome: meats (anything that runs/flies/swims); dairy (milk/eggs/yogurts); and fruits, nuts, and vegetables. This basically limits the consumption of processed foods.
Exercise: This can be intimidating and confusing because there are so many options that involve memberships, gym equipment, digital trackers, and personal trainers. However, you do not need to spend a lot of money in order to be able to exercise.
After you establish a fitness goal, incorporate exercises specific to: Cardio-heart/lung health; Core-spine health, and; Resistance-for strength. A great place to start is 30 minutes every day or every other day of activity that is intense enough to notice your heart and lungs working.
Sleep and Stress: It is also very important to rest properly (sleep is when our body repairs and rebuilds and memories are stored), as well as to maintain a well-controlled level of stress.
February Fitness Checklist:
- Set a goal for fitness (overall health, marathon, vacation hiking, etc.).
- Set the cardio, core, and weight exercises you will need.
- Evaluate your nutrition plan (moderation is key).
- Commit to your health (involve a relative/friend).
This Valentine’s Day consider a permanent lifestyle change that will improve you and your loved one’s health.
If you have any Sports Medicine concerns and would like to set up a visit prior to beginning an exercise program, contact my office at (563) 421-5700 at the Genesis HealthPlex, Bettendorf or your health care provider for evaluation. Be your health champion!
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