Ah, Georgia in March, one minute it is 65 degrees and sunny and the next snow is collapsing to the ground in chunks and we are rushing to the store to fill our pantries with necessities.  It’s hard to know how to act this time of year.  We go from spring-cleaning mode back into hibernation as fast as a cold front rolls in.  But of course, we know that Spring is upon us and before long we will be trying to crank the lawnmower for the first time, trimming back the monkey grass and pulling up the pansies to make room for the emerging Gladiolus.  It’s time for spring training.

I get very busy this time of year. After months of being somewhat sedentary, on those first warm days, we begin doing very physical exercise when working in our yards.  It is then that the calls start coming in begging for the earliest available appointment.  Although I love my work, I prefer my clients to stay happy and healthy. Even for those of us that have been working out throughout the winter, yard work can take its toll.  Unlike running, riding a stationary bike or using the elliptical machine, yard work is not a linear activity.  You are moving in all directions, many planes of movement.  Yard work is a functional exercise.  It takes core strength and flexibility to withstand the bending, squatting, rotating, reaching, pulling, pushing and all of the other actions that are part of working in the yard.

As with any exercise, you should stretch to prevent injury.  It is best to warm up a bit before you stretch, so take a brisk walk around your yard to assess and plan out your work for the day.  Not only will a warm muscle will stretch better, but it will also be less prone to injury during the stretch.  Think about the activities you will be doing and make sure to stretch the muscle groups you will be using the most.  At minimum you should be stretching your hamstrings, calves, quads and pectorals.  Here is a great resource for stretches:http://www.ahealthyme.com/topic/stretchguide.  This website shows the doorway stretch (they call it a shoulder stretch) as opposed to the corner stretch. Many of you know how I LOVE that corner stretch, so I would still recommend you do that instead. Remember to hold the stretch for 20-30 seconds and to try to relax into the stretch.  If you have to “hold” the muscle to withstand the stretch, then it is counter productive.  You would be better off not going quite as deep into the stretch and relaxing into it.  Also, you want to make sure you are doing static stretches.  This means go into the stretch position and hold the pose.  Do NOT bounce.  When you bounce it is called ballistic stretching.  This type of stretch can cause injury.  So, go slowly into the stretch position, hold and slowly back out.  You should also stretch again after you are finished with your activity.  By stretching properly you can help prevent injury, and have a lesser degree of soreness for the days following the new activity.

With any kind of activity, be sure you are well hydrated, take care to work within your limits and give your body what it needs to stay healthy.  Remember that getting regular massage therapy can help you prevent injury, increase flexibility and perform better.  So, be careful out there and happy gardening!!!

Yours In Health,

Ashley Wilson
NMT, LMT
~Inspire Someone! February ‘09

Technorati Tags: exercise, gardening, gardening for health

As most of you know, I am always reminding my clients to drink more water.  Our bodies consist of about 65% water, so you can only be at your best when you are well hydrated.  Your muscles will not function properly if you are not properly hydrated. So, if your muscles are behaving improperly, dehydration may be part of the cause.  Below you will find some great information on how to make sure you are properly hydrated and signs of dehydration.  So, pour yourself a tall glass of water and take a moment to learn a bit about the importance of cool, clear, water…

How much should I drink?  For many years we have been told to drink 8 glasses (8 oz each) of water a day, however, for most of us, that is not sufficient.  To calculate the proper amount of water to consume per day divide you weight in half and use that number to show the amount of water in ounces to drink daily.  For example, if you weigh 150 lbs you would need to drink 75 oz of water per day.  How does that compare to your normal water consumption in a day?

What is water?  Of course water is two Hydrogen molecules & one Oxygen molecule.  We all know that.  Perhaps a better question is: What is NOT water?  So often I hear people say, I drink water.  It is in my Coke, my sweet tea, in my beer… Sorry, but the only thing that counts as water, is water.  Even these new products to “jazz up” your water prevent it from actually being truly water any longer.  If your body has to filter ingredients from your water then you are not receiving its full benefit.  If that product also contains caffeine or alcohol, then you are actually de-hydrating your body and should then consume that much more water that day.  So, one 8 oz cup of coffee adds 8 oz to you required water intake for the day.

Why is water so important? About 65% of the human body is water, your muscles are 75% water, the brain is composed of 75% water, the lungs are nearly 90% water, your bones are about 22% water and about 90% of our blood is water.   Here is a list of some of the things that water and proper hydration provide our bodies:

• Water is required for expiration (breathing out)
• Regulates body temperature
• Carries nutrients and oxygen to all cells in the body
• Moistens oxygen for breathing
• Protects and cushions vital organs
• Helps convert food into energy
• Helps body absorb nutrients
• Removes waste and toxins
• Cushions joints

How do you know if you are dehydrated?  If you are not drinking the recommended half of your weight in ounces, then you probably are dehydrated.  Listed below are some of the signs and symptoms of dehydration.  Someone exhibiting signs of severe dehydration should seek emergency help immediately.

Mild Dehydration:

• Thirst
• Loss of Appetite
• Dry Skin
• Skin Flushing
• Dark Colored Urine
• Fatigue or Weakness
• Chills
• Mild muscle spasms
• Head Rushes

Moderate Dehydration:

• Increased Heart Rate
• Increased Respiration
• Decreased Sweating
• Decreased Urination
• Increased Body Temperature
• Extreme Fatigue
• Muscle Cramps
• Headaches
• Nausea
• Tingling of the Limbs

Extreme Dehydration:

• Severe Muscle Spasms
• Vomiting
• Racing Pulse
• Shriveled Skin
• Dim Vision
• Painful Urination
• Confusion
• Difficulty Breathing
• Seizures
• Chest and Abdominal Pain
• Unconsciousness

Dehydration can be the result of many things aside from not drinking enough water.  Some other causes of dehydration are vomiting, diarrhea, blood loss, and malnutrition.  Illnesses that cause fever and sweating can also contribute dehydration.  Here is a GREAT link that shows how water affects different parts of your body.

http://www.wateraid.org/uk/get_involved/drink_more_water/1416.asp

The simple act of drinking water can give your body so much of what it needs to function at full capacity.  Whenever you are feeling sick, sore, tired, or just not yourself one of the first questions you should ask yourself is “Have I been drinking enough water?”  If you aren’t drinking half of your weight in ounces, then you now know the answer.  So, get yourself a stainless steel water bottle (for your health and the health of our earth) and drink, drink, drink.

Yours In Health,

Ashley Wilson
NMT, LMT
~Inspire Someone!
March ‘09

Technorati Tags: dehydration, hydration