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Keep on Treking–Walking AT Work Continues to Work!

December 21, 2009 by workingwellresources

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Some times ago I blogged about the Walkstation from Steelcase. (Link here.) Now it looks like the idea of treadmills attached to desks is gathering steam–and coming down a bit in price. Read more from a article in Vocus/PRWEB.

Salt Lake City, UT (Vocus/PRWEB ) December 10, 2009 — A new research project for scientists at the University of Utah has been announced which will focus on a series of workplace wellness studies designed to test the effectiveness of walking slowly while working, utilizing a treadmill desk known as the TrekDesk.

Dr. Elizabeth Joy of the University of Utah

The first in a series of proposed studies will focus on damage caused in the workplace to employee’s spines. Eight out of ten Americans will suffer from back pain and injury at some point in their adult lives. The study will do a comparative analysis of spinal compression caused by office chairs versus the compression reducing qualities of walking.

“We evolved as a species to be upright. We have less loading actually of the joints and our back standing than we do sitting. We actually lubricate the joints in our lower extremities, in our hips, in our knees and our ankles through movement,” states lead scientist, Dr. Elizabeth Joy, Director, Utah Health Research Network (UHRN). Dr. Joy has an extensive background in workplace wellness issues and has long lobbied for the re-engineering of work environments to allow for more physical movement.

Treadmill desks are currently in use at many Fortune 500 companies and small businesses across America and have been shown effective in boosting energy, productivity, preventing disease, assisting in weight loss and restoring health.

Many employers faced with declining employee health and rising health care costs now see the need for a radical change in the workspace and a need for more healthy solutions. The current challenge for most employers is finding a solution that is affordable since treadmill desks may retail between $4,500 and $6,000.

A treadmill desk manufacturer based in Phoenix, AZ recently released the TrekDesk, which, priced at 1/10 the cost of comparable models, is the subject of many of the proposed studies. TrekDesk is a full sized, height adjustable workstation designed to attach to an existing treadmill.

“We are thrilled that the University recognizes the myriad health benefits of treadmill desks and are honored that the TrekDesk has been chosen for further study due to its affordability and design,” states Steve Bordley, CEO of TrekDesk. “With rising obesity rates and skyrocketing health care costs it is time to realize that the sedentary design of the workplace must be changed,” states Bordley, “once employers adopt measures to keep their employees moving during the day they will see a boost in productivity and a decrease in sick days and health care costs.”

Daily use of a treadmill desk would allow employees to achieve the US Surgeon General’s minimum 10,000 steps (5 miles) per day for health maintenance. Currently the average American walks less than one third of this amount leading to an ever rising tide of health concerns and costs.

Working Well Says: The TrekDesk is available from Amazon for about $479. However, this does not include the cost of the treadmill which can run another $380 on up. In addition, if you purchase the TrekDesk, you mustmake sure that whatever treadmill you buy to work with it can fit so that the treadmill display and handlebars can fit behind the desk not blocking your entry to the desk. Overall, we are happy to see the price of walkable workstations decreasing. $800-$1000 is lot less than the Steelcase Walkstations $4500 price tag!
Read more about the TrekDesk from PRWEB here.

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Working too Much to Exercise? Let Julie Lee Show You Yoga at Your Desk

December 19, 2009 by workingwellresources

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Don’t have time to exercise? Working long hours at a computer or desk?  Then this set of easy yoga poses may be for you!

Easy Desktop Yoga is a CD with a series of video exercises based on yoga, and designed specifically for computer users. International yoga instructor, Juliet Lee, demonstrates easy modified yoga exercises to calm, invigorate, or relax.

Pop the CD into your computer and choose from more than 20 yogic exercises.  Each one can be done in just a few minutes, so they are easy to incorporate into your workday.  Easy Desktop Yoga CD-ROM comes complete with a reminder program to help remind you when it’s time to take a break and stretch!

What You Get on the Easy Desktop Yoga CD

Office Warm Up (four exercises) Easy Desktop Yoga Cover
Breathing
Breath Stretch
Seated Sun Salutation
Modified Sun Salutation
Moon Pose
Lunge Pose
Hip Rotation
Knee Rotation
Right Angle Pose
Neck Stretch
Lion Pose
Eye Exercise
Upper Body Twist
Upper Body Stretch
Shoulder Roll
Modified Camel Pose
Modified Cat and Dog Poses
Forward Bend
Relax

Purchase your very own Easy Desktop Yoga program here.

Check out the free download for a sample: neck stretch 2 min video here.

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Give Yourself the Gift of Health! Avoid Back Pain this Holiday Season

December 18, 2009 by workingwellresources

Shovelling Snow
Image by gautamnguitar via Flickr

By Sue Shekut, L.M.T., ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

Shopping more than normal? Traveling to see family and friends? Taking a ski vacation? Or just shoveling snow, putting up lights and surviving the extra traffic this time of year brings? All of these activities may be out of your normal routine and may put extra stress on you and your back.  Read the tips below from Josie and Chris at Ann Arbor Balance Massage Therapy to safeguard your back and muscles as much as possible to stay healthy this holiday season!

Holiday Back Pain–Find Balance and Stay Pain Free

Back pain around the holidays can be especially debilitating as we all try to do more for everyone but ourselves. Taking a moment ahead of time can really help you stay on your feet this holiday season. Here are some helpful tips to pay attention to your back, taken from Dr. Alanna Levine and Dr. Marcus – primary care physicians.

Move Your Body
Long trips through the airport or in a car involve sitting for a long period of time which is very hard on muscles. “muscles were made to move” says Dr. Marcus. Take the time to get a holiday tune up massage. A great self care trick is to bring along a tennis ball and sit on it. Direct pressure helps relieve muscle tension, keeps muscles from getting tight through movement and keeps blood flowing through the legs reducing risk for blood clots. You can also use the tennis ball at night to loosen back muscles by laying on the ball and rocking back and forth to relieve areas of tension in your back muscles.

Travel With Your Body In Balance
When traveling take the time to pack light and use a roller bag or two. By dividing your belongings into two bags instead of one you can carry the weight in a more balanced way. Pack a tennis ball(see above tip), move during the flight and take regular breaks while driving.

Lift Smart–Carry Light-Move Trips Means More Movement
Many small bags are better than one big one even when shopping. As you approach holiday shopping make frequent trips to the car to give your back a break. When carrying, balance the weight load. Lift smart -Bend your knees and hips, not your back, and try to prevent bending and twisting at the same time and keep the weight close to your body. Take a second and really pay attention to how heavy the object is. Can it be broken down to two smaller objects? Do you need help?

Warm Up When You Wake Up
For many of us sleeping in a foreign bed can wreak havoc on the back – Take the time to warm up in the morning before standing up. Gentle movement (yes, you should wiggle around!) while still laying down gives a chance for hard working muscles to be ready to hold you up when you stand.

Buddy Up For Tall Tasks
Decorating involves a long time on a ladder and a a lot of reaching – use a buddy to hand up to you to save your back. Any type of reaching whether it be down to clean or across as you cook is a hard on your back making very few muscles work very hard. Which is always a recipe for disaster over time.

Most importantly – Take Good Care of Yourself!
Pay attention to your body and how it feels. Drink plenty of water as dehydration can make muscles ache.

There is a direct link between stress and tension and back, shoulder and neck pain, says. Dr. Marcus. “Tension produces predictable patterns of muscle contractions which, if sustained long enough, can produce pain. If anger or anxiety are weighing heavily on you, stress reduction activities and relaxation techniques may be your best medicine.”

Although massage can help to relieve severe back pain once you hurt yourself, it will also keep you out of pain when used on a regular basis. Muscle tension and imbalance do not happen overnight they build up slowly with overuse and poor posture. Taking care to work out trigger points, or knots in muscles stops this build up. Just like getting your teeth cleaned on a regular basis has long lasting results so does regular massage help with muscle imbalance and strain.

Link to Interview on CBS News Early Show Interview with Dr. Alanna Levine here.

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Gel-ly Roll Your Old Mouse Away

December 17, 2009 by workingwellresources

By Sue Shekut, L.M.T., ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

For those that are looking for an ergonomic gift for those people on your gift list that are glued to their computers, you are in luck!  According to Shane McGlaun at SlashGear.com, Jeflin has a new mouse with a gel cover that fits comfortably in your hand and is easy to use.  Read Shane’s comments below for more info on this new mouse from Jelfin. (And no, Working Well Massage & Working Well Resources does not have any connection to Jeflin nor do we get any free gear or ad dollars for telling you about their products.)

Jelfin ball mouse with gel cover rolls onto scene

by Shane Glaun at SlashGear.com
I have never been one to think that the mouse form factor that we all know and love needs a complete redesign. I will agree some mice are more comfortable to use than others are, but I like the traditional style myself. Just give me lots of sensitivity and I am good.

jelpinmouse

If you want to try a different mouse altogether the Jelfin ball-shaped mouse may be worth a look. The mouse is round and is covered with a gel coating for ergonomics and a comfortable feel. The ball shape of the mouse promises to fit the curve of your hand perfectly.

The mouse is designed to be sort of like a stress ball that can be touched and squeezed. The ball mouse comes in blue, red, yellow, green, and pink colors. The mouse also ships in a can that acts as a transportation container. Sensitivity for the mouse is 1000 dpi and it is available now for $34.95 from Amazon here.

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Health For Your Mind, Not Just Your Body

December 15, 2009 by workingwellresources

2-people-beach-shadows-002
Image by mikebaird via Flickr

Emotional health is just as important as physical health. But what is emotional health? Being happy? Being in touch with your feelings? Being able to cope with stressful situations? Never being angry? Read more from Familydoctor.org below to find out.

What is good emotional health?

People who are emotionally healthy are in control of their thoughts, feelings and behaviors. They feel good about themselves and have good relationships. They can keep problems in perspective.It’s important to remember that even people who have good emotional health can sometimes have emotional problems or mental illness. Mental illness often has a physical cause, such as a chemical imbalance in the brain. Stress and problems with family, work or school can sometimes trigger mental illness or make it worse. However, people who are emotionally healthy have learned ways to cope with stress and problems. They know when they need to seek help from their doctor or a counselor.

What about anger?

People are sometimes not aware of what causes their anger, how much anger they are holding inside or how to express anger appropriately. You may be angry about certain events, your own actions or other people’s actions. Many little things can build up to make you feel that life is unfair.If you find yourself becoming increasingly irritable or taking unhealthy risks (such as drinking too much or abusing drugs), you may have a problem dealing with anger. It’s very important to talk with your doctor or a counselor about getting help.

What can I do to avoid problems?

First, notice your emotions and reactions. Try to understand them. Learning how to identify what is causing sadness, frustration and anger in your life can help you do a better job of managing your emotional health. The box to the right gives some other helpful tips.

Tips on dealing with your emotions

  • Learn to express your feelings in appropriate ways. It’s important to let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside takes extra energy. It can also cause problems in your relationships and at work or school.
  • Think before you act. Emotions can be powerful. But before you get carried away by your emotions and say or do something you might regret, give yourself time to think.
  • Strive for balance in your life. Make time for things you enjoy. Focus on positive things in your life.
  • Take care of your physical health. Your physical health can affect your emotional health. Take care of your body by exercising regularly, eating healthy meals and getting enough sleep. Don’t abuse drugs or alcohol.

How does stress affect my emotions?

Your body responds to stress by making stress hormones. These hormones help your body respond to situations of extreme need. But when your body makes too many of these hormones for a long period of time, the hormones wear down your body — and your emotions. People who are under stress a lot are often emotional, anxious, irritable, and even depressed.If possible, try to change the situation that is causing your stress. Relaxation methods, such as deep breathing and meditation, and exercise are also useful ways to cope with stress.

Can emotional problems be treated?

Yes. Counseling, support groups and medicines can help people who have emotional problems or mental illness. If you have an ongoing emotional problem, talk to your family doctor. He or she can help you find the right type of treatment.

Tips on dealing with your emotions

  • Learn to express your feelings in appropriate ways. It’s important to let people close to you know when something is bothering you. Keeping feelings of sadness or anger inside takes extra energy. It can also cause problems in your relationships and at work or school.
  • Think before you act. Emotions can be powerful. But before you get carried away by your emotions and say or do something you might regret, give yourself time to think.
  • Strive for balance in your life. Make time for things you enjoy. Focus on positive things in your life.
  • Take care of your physical health. Your physical health can affect your emotional health. Take care of your body by exercising regularly, eating healthy meals and getting enough sleep. Don’t abuse drugs or alcohol.

Organizations That Can Help with Mental Health

Read more from familydoctor.org

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Back Pain? Yoga May Help More Than Physical Therapy

December 13, 2009 by workingwellresources

A yoga class.
Image via Wikipedia

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach

For those of you suffering from back pain, I must first say this: Make sure you see a doctor or chiropractor you trust before undertaking any new exercise that impacts your low back. Certain low back conditions can be made worse by doing backbends and other yoga poses if done improperly, or if you have certain conditions such as Spondylolysis (a defect in the pars interarticularis of a vertebra). If you have an acute back condition such as a recent herniation, get your doctor’s approval before doing any yoga or any exercises that impact your back!

For people with muscle tension in the low back and those without back injury, gentle yoga poses may help strengthen your back and core muscles.

One website that offers help for back pain is YogaTherapyWeb.com

The site has many articles about using Yoga as a muscle therapy and stress management tool. Read more from YogaTherapyWeb.com about a study done using Yoga to reduce back pain:

Yoga For Back Pain

According to a study published in the Annals of Internal Medicine, yoga for back pain may be just what the doctor ordered. In the 12 week study, Dr. Karen Sherman and her colleagues at the Group Health Cooperative in Seattle compared the effectiveness of yoga for back pain vs. physical therapy exercises, and a self-care book with exercises targeting chronic lower back pain.

The 101 adults in the randomized, controlled clinical trial were separated into three groups: the first attended weekly yoga for back pain classes with daily at-home yoga practice. The second attended a program of back pain exercises developed by a physical therapist, also once a week with daily home practice. The third group received The Back Pain Helpbook, an evidence-based book emphasizing self-care strategies for back pain.

By the end of the 12 weeks, it was clear that yoga for back pain not only helped reduce the pain, but it did so more effectively than either the book or the back pain exercises. In fact, those in the back pain yoga group experienced more than double the improvement than those in the other groups.

Moreover, a three month follow-up revealed that the back pain yoga group continued to enjoy far better results than the groups who had practiced back pain exercises or read the book.

So why might yoga for back pain be more effective than other treatments? The authors of the study points to the holistic mind-body approach of yoga as a possible explanation for it’s superior efficacy. Further, participants in the study of yoga for back pain reported that the mental focus and relaxation induced by yoga helped relax tense muscles and relieve stress, both factors in exacerbating chronic back pain.

Source: Comparing Yoga, Exercise, and a Self-Care Book for Chronic Low Back Pain, Sherman, 2005

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Stay Fit For the Holidays

December 12, 2009 by workingwellresources

The Rockefeller Center Christmas Tree in New Y...
Image via Wikipedia

Having a hard time keeping a handle on your fitness and nutrition goals this time of year?  You are not alone.  Holiday shopping, parties and extra goodies make it tough for everyone. Read what the experts at WebMD say about keeping on track with your fitness routine during this busy time of year.

Your Holiday Fitness Program

The holiday season can be enough to derail even the most dedicated exerciser. Here are some tips to help you stay fit through New Year’s.
By Carol Sorgen
WebMD Weight Loss Clinic-Feature

You’re busy, you’re stressed, it’s chilly out… so why not just take a break from your fitness program until the New Year?

Sure, you can always come up with an excuse not to exercise. But slacking off on your fitness program during the holidays will only leave you with more pounds — and more stress — come New Year’s. Fitness experts recognize that this time of year is difficult for many people trying to stick to an exercise program, so they have some suggestions to keep you motivated and disciplined.

The first step, says lifestyle coach April Masini, is acknowledging the holidays probably will affect your exercise program to some extent. Then you can make adjustments that will help you stay fit during the season. For example, if you usually take exercise classes only offered at a certain time, skip the classes and take a hike or a swim at an indoor pool instead.

“Take an honest look at your schedule, and instead of trying to squeeze exercise into your schedule, take other things out,” Masini suggests. “The goal is not to do more (as we all have a tendency to do this time of year), but to do less, but do it all well.”

It’s also important to keep fitness a priority in your schedule, says Rich Ray, chairman of the Kinesiology Department at Hope College in Holland, Mich.

“Whether or not you already have well-established exercise habits, make sure you actually schedule time into your day for your exercise,” he says. “There’s nothing like having an entry in your Palm Pilot for exercise.”

Indeed, maintaining a workout schedule is even more important this time of year because most of us tend to eat more than usual, says Michael Thurmond, author of the 6 Week Body Makeover and resident fitness guru on ABC’s “Extreme Makeover.”

As such, Thurmond recommends not only keeping to your same schedule, but striving to add an extra workout session or two whenever possible.

“Not only will this make a difference physically, it will mentally remind you that your No. 1 objective is to lose weight and stay healthy,” he says.

Be Flexible and Mix It Up

Here are some more expert tips for staying fit during the time-crunched, temptation-packed holiday season:

  • Be flexible when your days get busy, Ray advises. Instead of simply blowing off your 5 p.m. trip to the gym in favor of an office party at the same time, wake up an hour early and walk or jog before work. Or fit a brisk walk into your lunch hour.
  • Mix up your routine to avoid boredom. “If you usually run four days a week, try running once, swimming once, and lifting weights twice,” Ray says. “The novelty of the new exercise will hopefully be a stronger motivator than the ‘need’ to do something else during your normal exercise time.”
  • To save time, Ray recommends combining exercising and family commitments. For example, hauling the kids up a hill a few times can make a sledding trip as beneficial as a jog. Taking the family snowshoeing, cross-country skiing, or on a backpacking trip will provide exercise as well as quality time with loved ones.
  • New York-based exercise physiologist and personal trainer Louis Coraggio advises his clients to book a long weekend getaway at a warm destination for January or February, This will motivate you to keep exercise a priority. When you’re tempted to slack off, envision yourself looking good on the beach.
  • Create a holiday wish list for one or more improved body area(s), Coraggio suggests. Expect this to take a certain amount of sacrifice. Keep your discipline constant.
  • Be ready for the mistletoe, says Coraggio. People are attracted to a strong, healthy body. Your confidence will show if you’ve been keeping up with your eating and exercise habits.
  • Coraggio recommends creating a home workout routine for those times you can’t make it to the gym. Crunches, push-ups, and many other exercises can be done without any gym equipment.
  • Increase your time management skills over the holiday season. Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise. Each week, make it a priority to fit in three exercise sessions.
  • Walking is an exercise that can go anywhere, from the woods to the mall, says health and lifestyle coach Jackie Keller, author of Body After Baby: The Simple 30-Day Plan to Lose Your Baby Weight. “Always have a pair of running or walking shoes with you, along with a set of light, hand-held weights, and a clean pair of socks,” Keller suggests. “If all else fails, you have the minimum equipment necessary to get in a walk.” Another Keller suggestion: add a heavy book to a backpack to make your walk more challenging.

5 Cold-Weather Workout Tips

If cold weather is derailing your fitness activities, personal trainer Kevin Gianni, author of The Busy Person’s Fitness Solution, offers these 5 winter weather workout tips:

  1. Lace up your skates. During the winter it’s often too cold, too dark, or too slippery to walk or run outside. To get in a great workout, try ice skating — whether you go to a local pond for a pickup game of hockey, or to the local ice rink (which also offers the advantage of no wind chill).
  2. Try thermal underwear. If you really need to be outside in frigid weather, add a layer of thermal underwear, which will keep you both warm and dry by wicking sweat away from your body, Gianni suggests.
  3. Don’t push it. On days when the air feels too cold to even breathe in, heed your body’s signals and stay indoors. Cold air can trigger exercise-induced asthma (EIA). Symptoms include wheezing, chest tightness, coughing, chest pain, and shortness of breath.
  4. Try a new home routine. Bodyweight routines are exercises that need no equipment and can be done in your own home. There are many types of bodyweight routines, such as yoga, Pilates, and aerobics. Pop in a fitness DVD or download a workout on your MP3 player to get you going.
  5. Set up your own gym. Now’s the time to think about getting a treadmill, elliptical machine, or stationary bike. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.

When all’s said and done, says Tom Weede, a certified health and fitness instructor and author of the forthcoming book, The Entrepreneur Diet, it’s important to be realistic.

“Give yourself a little slack during the holidays,” he advises. “After all, it’s a time to have fun and be with family and friends, and if you have a rigid attitude toward your diet and exercise, you may end up just giving up because you’ve set the standard too high.”

So allow yourself some “cheat” days, Weede suggests. “In reality, what matters is the overall total calories you consume and the overall total you expend through physical activity over the entire holiday period. One or two splurges aren’t going to derail your efforts,” he says.

Remember, though, even if you find yourself simply too bogged down to exercise at all during the holidays, that’s no excuse to stay inactive once the season is over, Ray says.

“If you do fall off the exercise wagon, there’s no reason not to climb back aboard once your post-holiday routine is established,” Ray says. “You’ll find your stride again before you know it.”

Link to WebMD article here.

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Don’t Let Winter Cold and Snow Keep You Couped Up: Go SnowShoeing!

December 11, 2009 by workingwellresources

By Sue Shekut, L.M.T. ACSM Personal Trainer, Certified Wellness Coach, & Owner, Working Well Massage

Winter is here which means more and more snow soon. If you don’t want to exercise inside, you can ski or sled or snowboard. What about outdoor exercise for hikers and those that don’t want to travel to downhill ski?  Snowshoeing is becoming a popular way to get some cardiovascular workouts and the Chicago area Forest Preserves area available all winter!

Don’t have  experience snowshoeing?  Read on the “First-Timers Guide to ShowShoeing” below from SnowShoeing Magazine to learn all you need to know to get started!

First-Timers Guide to Snowshoeing

There is no better way to begin snowshoeing than just going and doing it. Take a risk, rent or buy a pair of snowshoes, dress for the elements and enjoy. However, that’s just a start – there is more to it than just taking a refreshing plunge in some snow.

Snowshoeing has been around for thousands of years. And, obviously, the art of snowshoeing has become more sophisticated over time – now it’s considered a winter sport. From the early wood-frame to the aluminum-frame models, snowshoeing has garnered quite a following throughout the world. Modern day snowshoeing is made up of casual snowshoers who hike trails for pleasure, the snowshoeing enthusiasts who trek through the backcountry, and the competitors who race.

Considering this is the fastest growing winter sport in the world (snowboarding is growing fast too, but not fast enough), snowshoeing is poised to become a monster of a market. Many involved in skiing and snowboarding utilize snowshoes to participate in some great backcountry hikes to find the holy grail of mother nature: Deep, unscathed powder. Snowshoeing is a great alternative for many sports – especially those who like running.

What’s So Great About Snowshoeing?

The sport is easy to learn, virtually inexpensive (compared to other winter sports), poses little risk of injury and is a great way to exert energy during the cold winter months. According to research provided by Snowsports Industries America (SIA), 40.8 percent of snowshoers are women (a number that is increasing rapidly), 9.4 percent of snowshoers are children (ages 7-11), and 44.2 percent of snowshoers are ages 25-44.

shoe5

SnowShowing burns more claories than walking or running. Image from SnowShowing Magainze

One of the more appealing facts about snowshoeing is how it can help enrich a person’s health. Known to help maintain or improve cardiovascular fitness, the sport helps burn more than 600 calories per hour. Snowshoers can burn more than 45 percent more calories than walking or running at the same speed, according to SIA. Snowshoeing is a great way to pursue losing weight.

What to Look For in a Pair of Snowshoes?

When buying or renting a pair snowshoes, keep in mind the following details:
There are three types of snowshoes available: Recreational Hiking, Aerobic/Fitness and Hiking/Backpacking.
• Recreational hiking snowshoes are a basic selection and are perfect for first-timers. Usually, these snowshoes work best on simple terrain that doesn’t require a lot of steep climbing or descents.
Snowshoes for aerobic/fitness are best suited for those who are active snowshoers – like runners and cross-trainers. This type of snowshoe has a very sleek design and is generally tougher than most available.

Snowshoeing at The Basin Phippsburg 08

Snowshoeing. Image from outdoors.mainetoday.com

• If you like the powder and are more experienced with snowshoeing, purchasing a pair of hiking/backpacking snowshoes is your ticket. These are as tough as they come: Strong aluminum frame, durable material for flotation, and bindings that support all types of boots.

• The cost for a pair of snowshoes is generally inexpensive. Look to spend on the low-end around $100 and on the high-end around $300 (sometimes higher depending on the manufacturer).

grnshoe

Northlites Snowshow from northernlites.com

• Many retailers will offer a package deal that will provide poles and a snowshoe bag. These are generally good deals, but pay particular attention to the type of snowshoe you will be receiving. If you want to do some backcountry snowshoeing, a starter kit won’t be the best option. Ask your retailer for more details.

• It is highly advised not to purchase a used pair of snowshoes. If you decide to go through with buying a used pair, inspect them thoroughly: Check the frames for damage (including chips), check the bindings for overstress and check the flotation material for holes and rips. Know who you are buying your snowshoes from. Don’t get caught in the backcountry with a faulty pair of shoes.

• Finally, as one of the most important factors in snowshoeing, choose according to the size available. Usually measured in inches, the length will depend upon how much you weigh. The most common sizes (excluding kids lengths) are 25 inches, 30 inches and 36 inches. Your retailer should be able to help you when deciding snowshoe length.

Where to Buy or Rent a Pair of Snowshoes?

There are plenty of snowshoe retailers to choose from. However, there are more obvious choices than others. For example, REI and Eastern Mountain Sports (EMS) sell snowshoes around the nation – they are the obvious retailers. The less obvious retailers are independent stores that may include equipment for running and local mountain outfitters. Although price may be similar between retailers (unless they are having a sale, which they often do), snowshoe brands will differ.

If you really want a nice selection of shoes to purchase from a retailer, visit Backcountry.com: Click here. Backcountry.com is the place to buy not only snowshoes but accessories as well. They also have great prices on certain brands, models and snowshoe starter kits.

Where Should You Go Snowshoeing?

If it’s covered in snow…go for it!But, be careful. Don’t take risks and most importantly, have fun.

The prime areas for snowshoeing are at nordic centers, which are usually placed in or around a ski resort. Other types of snowshoeing destinations include bed and breakfast inns, mountain lodges, state parks, national parks, snow-covered golf courses, open space (provided by your state government), ski slopes, and much more.

Although many people like the individuality and peacefulness of snowshoeing, it’s a good idea to snowshoe with a friend or partner. And, bring a global positioning system (GPS) device and a compass to help better navigate remote and wooded areas.

Please note: Remember to bring plenty of water or a water filter on your snowshoe travels.

What Should I Wear When Snowshoeing?

Footwear:

It is wise to choose your footwear according to your snowshoeing style. Leather hiking boots that have been waterproofed are great for hiking and backcountry trekking. Trail-running shoes (like those provided by Nike ACG) are perfect for running and aerobic snowshoeing (look for GORE-TEX material). Snowboarding boots are also ideal for snowshoeing. Waterproofing is the key!

Wool socks for hiking and/or a wool/silk combination for running are important to snowshoeing. Never wear cotton socks when in the snowy elements.

And, if you plan to snowshoe in deep snow and don’t plan to stay on snow-packed trails, wear Gaiters to keep snow out of your boots and shoes. GORE-TEX Gaiters are great selection for backcountry hikers.

Clothing:

Don’t be afraid to dress in layers. And, use layers that can be taken off with ease, considering in some cases it can get hot during the spring season. Consider wearing synthetics and wool to induce heat retention when wet. Long underwear is essential when snowshoeing and a zippered top lets you regulate body heat.

Polyester fleece provides a great insulation, as it too retains heat when wet. And, a waterproof jacket (preferably something with GORE-TEX) will keep you dry and protect you from cold winds.

The more obvious choices in winter wear are gloves, a hat, sunglasses (or goggles) and other personal selections.

What Type of SnowShoes Do You Use?

I recently bought a new pair of snowshoes from Amazon.com and plan to hit the trails as soon as there is more snow!
I bought the Pacific Outdoors Optima 10-by-32 Snowshoes

Pacific Outdoors Optima 10-by-32 Snowshoes

Available here from Amazon for about $78.00

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Jump Out Of Muscle Tension! The Big 25…

December 8, 2009 by workingwellresources

Jumping Jacks
Image by Mike Schmid via Flickr

By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner Working Well Massage

I hear the same complaints from many of my clients: “I want to work out, but I don’t have time.” “My neck and shoulders are so tight, but I do stretch (when I remember).” Or “I know I should stretch, but I get busy at work and I forget.”

For those of you that work out 5 times a week and incorporate yoga into your daily routine, a big fist pump! For those of you that barely do more than walk to the train or from your car to your office each day, I have a simple little exercise to help you feel less tension and get a bit of movement into your life.

The Big 25

What I am going to suggest is simple, easy to do and takes less than 10 minutes (depending on your speed and fitness level). Even those that are very fit can benefit from the Big 25. What is the Big 25, you ask. Just this: each day, before you get ready for work, stand up straight, take a deep breathe and do 25 Jumping Jacks. Consecutively. (That means without stopping! So do all 25!)

What’s the Big Deal About Jumping Jacks?

The truth is, for people who are relatively inactive, if I gave you a more difficult exercise to do every day, you likely wouldn’t do it. Starting with 25 Jumping Jacks is a great way to get your whole body moving, with minimal effort or training. This means that you pump fresh blood to your arms and legs, work your heart a bit and bring fresh oxygen to your noggin (aka brain) every day simply by doing the Jumping Jacks your grade school gym teacher taught you to do.

Many computer uses sit all day, leaning forward, arms raised over their keyboards, low backs in constant flexion, leaning into their computer screens as they work. When’s the last time you raised your arm overhead? Or moves your arm in a complete rotation (like an arm circle)? Doing Jumping Jacks gives your arms a chance to break out of their keyboard pose, breaks up mild muscle adhesions in the shoulder and upper back, and gives your legs a chance to move sideways to open up your inner adductors (inside your thighs) and work your abductors (those muscles and tendons on the outside of your legs like the dreaded IT Band and your Gluteal muscles). You use your core muscles to stabilize you (or you’d fall over). And flapping your arms overhead as you jump gets your heart rate up.

Too Good To Be True?

You may think, 25 Jumping Jacks, that’s too easy. That’s for kids. That can’t really do much for my fitness. I have to go to the gym for an hour to get any benefit. I must refute those arguments.

1. If it’s easy you will more likely be able to make it part of your daily routine.

2. If kids can do it, so can you (barring any medical issues or injuries, of course). And, you can do it with your kids. Way to role model fitness!

3. True, 25 Jumping Jacks a day will not make you buff. But if you do little physical activity now, and you work at a computer for a living, even 25 Jumping Jacks can help relieve some muscle tension and give your heart a boost. And doing 25 Jumping Jacks gives you at least 10 minutes of the  30 minutes of daily activity recommended by the ACSM and American Heart Association for general fitness.

Can I Do More than 25 Jumping Jacks A Day?

Of course! In fact, I’d suggest you increase the number of JJ’s as you go, say from 25 one week to 30 a day the next, then 30 to 35, until you get to 100 Jumping Jacks a day.  Then, you can move on to Squat Thrusts….Or maybe even hit the gym.

How To Do A Jumping Jack

Maybe you were home schooled and never had gym class. or maybe you forgot how to do them. In any case, if you don’t know how to do a  Jumping Jack,  follow the instructions below and start jumping!
1. Start with your feet together and arms at your sides. Tighten your abdominal muscle. and slightly tuck your pelvis under your spine (this helps take pressure off your low back, so you don’t stick your rear end out too far).
2.Bend your knees slightly and jump your feet apart to just beyond the width of your shoulders. Simultaneously time, raise your arms over your head and lightly tough them together (if you can).
3. Keep your knees bent while you jump your feet back together and bring your arms back to your sides. At this point, your weight should be on your heels.
4. Lather, rinse, repeat. (Or continue until you’ve done at last 25 Jumping Jacks. THEN you can jump in the shower and wash your hair.)

Jumping Jack Video’s

Still not sure how to do Jumping Jacks, check out these videos for demos.

• Les Whitney does a decent job of demonstrating, but I wish his director had shown his footwork! Link here for Les’ video on YouTube.

• Jumping Jacks for people that can fly (Or that don’t need to keep their feet on the ground) from LiveStrong.com on YouTube here.

• Advanced Fancy Footwork Plank Pose–Jumping Jacks from Exercise TV on YouTube here.

• Jumping Jacks in the water: easier on your knees and joints. Check out the Water Aerobics Jumping Jacks demo here.

• Jumping Jack Russell-Watch this lil dog get a fantastic workout. Don’t try this at home…unless you are a Jack Russell Terrier! Watch the You Tube Video here.

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Cold Hard Cash or Talk Therapy: Which Makes Us Happier?

December 8, 2009 by workingwellresources

Chatting
Image via Wikipedia

An important part of stress management is managing how we perceive events and situations in our lives. Now, new research shows that talking about our problems and finding resolution can make us happier than cold hard cash. Who knew? Read more from Health Day News to find our why talk therapy may make you happier than money in the long run.

SATURDAY, Nov. 28 (HealthDay News) — Psychological therapy may be much more effective at making people happy than getting a raise or winning a lottery prize, suggests an English study.

Researchers analyzed data on thousands of people who provided information about their mental well-being and found that the increase in happiness from a $1,329 course of therapy was so significant that it would take a pay raise of more than $41,542 to achieve an equal boost in well-being.

That suggests that therapy could be as much as 32 times more cost-effective at improving well-being than simply getting more money, the researchers said.

The study was published online Nov. 18 in the journal Health Economics, Policy and Law.

“We have shown that psychological therapy could be much more cost effective than financial compensation at alleviating psychological distress,” said study author Chris Boyce, of the University of Warwick. “This is not only important in courts of law, where huge financial rewards are the default way in which pain and suffering are compensated, but has wider implications for public health and well-being.”

“Often the importance of money for improving our well-being and bringing greater happiness is vastly over-valued in our societies,” Boyce explained. “The benefits of having good mental health, on the other hand, are often not fully appreciated and people do not realize the powerful effect that psychological therapy, such as non-directive counseling, can have on improving our well-being.”

More more at Health Day News

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