Exercise Counteracts Age Related Mobility Loss

Posted by admin in Exercise and Fitness, Featured March 20, 2015

healthsmart heart rate monitor ring 99262 Exercise Counteracts Age Related Mobility Loss

Exercise Counteracts Age Related Mobility Loss

Published in the journal Neurology, researchers found a correlation between physical activity and brain damage that may limit physical mobility. The data reviewed indicated that more physically active individuals have increased mobility and generally higher levels of motor function. Though this information is preliminary, there is great value in understanding the benefits of exercise in the aging process.


Upon review of over 160 patients over the age of 80, it was found that age related brain damage could be limited by physical activity. During the aging process, especially for those affected by dementia, small areas of the brain can be damaged. These affected areas can be found in MRI scans and are called white matter hyperintensities. These areas of damage can hinder mobility and affect other motor skills. Over the course of the study, researchers tracked physical movement through worn exercise monitors and compared the MRI scans of patients. What these researchers found was that physical activity seemed to arrest the development of the white matter hyperintensities which helped to ward off further degradation.


This knowledge helps to reinforce a more commonly held belief that much of the aging process, including common chronic conditions, can be greatly influenced by physical activity. Treatment plans for aging individuals and those affected by chronic medical conditions will likely include exercise regimens. Researchers also strongly pointed out that the physical activity does not necessarily need to be high intensity, but a good brisk walk daily would go a long way towards overall wellness.

Sticking to Weight Loss Resolutions

Posted by admin in Exercise and Fitness January 6, 2015

Sticking to Weight Loss Resolutions Sticking to Weight Loss Resolutions

Sticking to Weight Loss Resolutions

One of the most common resolutions made at the beginning of each year includes losing weight. There are a growing number of diets, medications, and exercise plans available, but researchers suggest that many of these are doomed to failure. In general, the best way to effectively lose weight is to stick to a well balanced diet and exercise regimen.


Suggestions from leading dieticians to effectively lose weight include maintaining a varied and healthy diet, planning meals and snacks, tracking your eating habits, and keeping well hydrated. Food intake should not limit the food groups consumed, but should instead include a mixture primarily consisting of fruits and vegetables. Starting meals with a salad or broth can help to ensure high water content to aid in digestion. Researchers also suggest using smaller plates to help control portions, and eating food slowly, chewing thoroughly.


In addition to well monitored intake, varied exercise programs can help to shed unwanted pounds. A comprehensive program includes aerobics, resistance training, and stretching. Aerobic fitness alone helps to burn calories, but may also stimulate appetite and should be combined with resistance training to build calorie-burning muscle. Effective stretching will help to ensure continuity of your fitness goals.


In order to help stick to your weight loss resolution, create a plan that is manageable and track your progress regularly. Exercise and fitness goals will help to keep the ideal target in sight.

Home Exercise Helps Mental Health of Heart Patients

Posted by admin in Exercise and Fitness December 1, 2014

Home Exercise Helps Mental Health of Heart Patients Home Exercise Helps Mental Health of Heart Patients

Home Exercise Helps Mental Health of Heart Patients

In a recent study presented at the American Heart Association meeting in Chicago, Il., exercising at home may help improve the mental state of heart patients. Currently, many heart disease patients experience feelings of pessimism and depression, and even turn to unhealthy habits to deal with these emotions.


The study, which tracked the treatment and mental health of 300 people with heart disease, compared those that exercised regularly with those that did not. At the beginning of the study, approximately 30% of the patients had feelings of hopelessness, both long and short term. These study participants were tracked for the period of 1 year.


The study found that:


- Exercise at home at least three days a week showed a 12% reduction in feelings of hopelessness.


- Exercise in a hospital setting had no effect on these feelings.


Researchers believe that the patients who exercised at home felt better due to a feeling of control over their health. This is assumed because the hopelessness felt by many of these individuals is a helplessness, loss of control and pessimism about the future.


Heart patients are typically encouraged to adopt healthier lifestyles, but this study indicates that the more responsibility the patient assumes, the better the likely outcome.

ACA Workplace Wellness Initiatives

Posted by admin in Exercise and Fitness, Featured November 6, 2014

Workplace Wellness 300x300 ACA Workplace Wellness Initiatives

Workplace Wellness

In order to ensure the success of the Affordable Care Act, a portion of the program was created to encourage workplace and community wellness programs. Billions of dollars have been made available to support community and workplace initiatives in setting up and maintaining programs to encourage healthy lifestyles. This effort is intended to reduce healthcare costs, combat chronic disease, and increase worker productivity.


Currently, it is believed that over 13% of the workforce is afflicted with a chronic condition and this rate is expected to rise in the coming years. Many of these conditions including obesity, diabetes, and depression can be aided by the implementation of a healthier lifestyle. As 60% of Americans have health insurance benefits through their company, a workplace wellness program creates a win-win for business and employee alike.


Workplace wellness programs have been proven to provide a return on investment of over 3:1 when implemented properly and managed consistently. Often, employees are more motivated by regular incentives such as rewards for consistent improvement than from opportunity alone. Programs are also proven more successful when ownership and management take a lead role in the adoption and implementation of wellness programs.

Reducing Occupational Sitting Time

Posted by admin in Exercise and Fitness, Featured October 17, 2014

Reducing Occupational Sitting Time 300x300 Reducing Occupational Sitting Time

Reducing Occupational Sitting Time

It has become more apparent in recent years that prolonged periods of inactivity, such as is found in many occupations, can lead to adverse health effects. Many in these positions suffer from both mental and physical health conditions. According to a 2011 study, even minimal increases in daily activity can reduce the negative effects of sedentary occupations.


In 2011, the Take-a-Stand Project was performed to study the effect of standing desk appliances on health and life satisfaction. Over the course of several weeks, it was found that the existence of these appliances encouraged their use, and that their use had a positive effect on health.


The Take-a-Stand Project entailed installing desks that encouraged workers to spend time sitting and standing as they performed their job duties. Control groups were compared to the surveyed workers, as were the effects before, during, and after implementation.


The results of this study were clearly in favor of the inclusion of sit-and-stand desk appliances. On average, those who had access to standing desks increased daily activity by 224% over the control group. According to surveys regarding physical and mental health, this same group experienced less pain and reported increased overall happiness. As an interesting follow-up, once the standing desks were removed, all positive feedback reverted to the original responses.

Less Time Sitting = Longer Telomeres = Living Longer Lives

Posted by admin in Exercise and Fitness September 5, 2014

Sit Less to Live Longer 300x300 Less Time Sitting = Longer Telomeres = Living Longer Lives

Sit Less to Live Longer

If you want to live a longer and healthier life, the general consensus among researchers is that you need to start spending less time sitting. A new study conducted by Swedish researchers has helped shed some light onto why being sedentary tends to lead to a shorter lifespan.

According to the study’s findings, which were published online in the British Journal of Sports Medicine on Sept. 3rd, the more time one spends on their feet the longer their telomeres. Telomeres are little bits of DNA that protect chromosome ends from fraying by slowing down the shrinking process that causes cells to die (like how the plastic tips on the end of your shoelaces protect the ends from fraying). Lead researcher Per Sjogren, an associate professor in the department of public health and caring sciences at UppsalaUniversity, explained that having longer telomeres helps keep our DNA young, which leads to living longer lives. Further studies still need to be conducted to determine why spending less time sitting might lead to longer telomeres.

For quite some time now it’s been known that living healthier and more active lifestyles leads to a longer life expectancy, but like Dr. David Katz, director of the Yale University Prevention Research Center (who was not involved with this study) explained, “this study adds a missing snippet to that tale by noting a direct correlation between reduced time sitting each day and increased telomere length.”

Great news for those who have been struggling in their attempts to become more active, these study findings indicate that simply spending less time sitting will help them live longer. For those who need a little extra motivation to help get them up, using a pedometer is great way to help you analyze how much time you’ve spent on your feet. The American Heart Association recommends aiming for at least 10,000 steps per day, and using a low-cost pedometer is an easy way to help ensure that you’re not spending too much time sitting and being sedentary.




Just 5-10 Minutes of Running A Day Has Big Health Benefits!

Posted by admin in Exercise and Fitness July 30, 2014

Running 5 to 10 min day 300x300 Just 5 10 Minutes of Running A Day Has Big Health Benefits!

Running 5 to 10 min day

While numerous research studies have been highlighting the many benefits to be gained from leading an active lifestyle, researchers were surprised to find out just how beneficial just a few minutes of running everyday can be to one’s overall health and well-being, as well as the length of their lifespan.


A recent 15-year study, which is published in the Aug. 5 issue of the Journal of the American College of Cardiology, discovered that running, even at a slow pace, for just 5-10 minutes a day can add about 3 years onto one’s lifespan (in comparison to those who don’t run at all).


The current US guidelines for physical activity urge people to participate in at least 30 minutes of moderate-intensity exercises most days of the week;  which many Americans find too intimidating and takes up too much time that they don’t have to spare due to their busy lifestyles. These new research findings could prove to be instrumental in helping persuade and inspire more Americans to start running.


Compared to those who don’t run at all, the study found that running for just 5-10 minutes a day lead to:

– A 28% lower overall risk of death

– A 58% reduced risk of death from heart disease

– A 45% lower risk of death from stroke

– A 30% better fitness level

– Improved heart and lung function


Researchers admitted that they were also somewhat surprised to find out that those who routinely ran less than an hour per week were able to reduce their risk of death just as much as those who ran three hours or more per week. In addition to helping people live longer, running also helps keep you and your joint limber, your muscles strong, and helps maintain balance and stability… all of which can lead to higher quality of life during those extended years.


All these studies re-emphasize the fact that leading a sedentary lifestyle can lead to a shortened lifestyle. Whether you’re a running newbie or an expert, making an effort to run a part of your daily routine – even if you run slowly for just 5-10 minutes a day – can have big benefits for your health and longevity.


While you’re out running, using the ThinQ Pocket Pedometer can help your track the number of steps you’ve taken and the distance you’ve traveled, making it easy to monitor your progress and reach your fitness goals. If friction and chaffing tend to be an issue when you run, check out the Skin Sake Athletic Ointment! If you’re taking a run outside, don’t forget to apply your waterproof sunscreen, like the Coppertone Continuous Sport SPF Spray, which provides ultra sweat-proof protection.




Refueling After The Big Race

Posted by admin in Exercise and Fitness July 11, 2014

Post race recovery tips 300x300 Refueling After The Big Race

Post race recovery tips

As many people are preparing for and completing a variety of different road races and marathons this summer, now is good time to brush up post-race recovery tips. The actions taken after crossing the finish line play a significant role in determining how quickly the body is able to recover.


Immediately after completing the event it’s important to do a cool down, rehydrate, and refuel the muscles. After crossing the finish line experts from Runners World recommend rehydrating with sports drinks and/or a small amount of food with an “easily tolerated source of calories” and then performing a short cool-down jog. After the cool-down jog the Runners World experts suggest refueling again by snacking on some foods and energy drinks that you’ve brought to the race with you… Water and sports drinks that contain electrolytes are a better choice than beer to replace fluids that were lost during the race. Eating carbohydrates helps replenish glycogen to the muscles and liver and proteins help refuel damaged muscle cells. (See the list below for some great suggestions…)


Foods to Refuel:

– Fruits

– Bagels

– Sport Bars

– Energy Drinks (like Gatorade, Powerade, and so on)

– Chocolate milk! (which contains lots of essential nutrients and protein to help refuel the muscles)


Experts from Runners World also emphasize the important of stretching; pointing out that stretching after the event is just as important as stretching before the event. Stretching following intense races helps keep the muscles and ligaments feeling limber and helps prevent them from tightening and cramping up. Going straight from the finish line to the car ride home is likely to leave you feeling extra sore and tight. For optimal results, Runners World even suggests doing another round of stretches once you get home from the event…and even going for short afternoon jog, walk, bike ride, or swim…basically anything that gets the blood flowing to help remove more of the waste products from the muscles.


When those muscles do get sore, which can inevitably happen from time to time, even with the most diligent preparations and stretches, using a hot/cold pack, a moist heating pad, or the Q-Fiber Infrared Heat Therapy System can help loosen and relax the muscles. Over-the-counter pain relievers can also help ease minor aches and pains. Mountainside Medical Equipment offers a comprehensive selection of products that are tailored to help relieve pain and ease muscle aches so you can get on with your day while the pain stays away.


From all of us here at Mountainside Medical Equipment, have a great racing season!





Run, Walk, Ride, Swim… Preparing For a Successful Race Season

Posted by admin in Exercise and Fitness May 20, 2014

Race Event Prep 300x300 Run, Walk, Ride, Swim… Preparing For a Successful Race Season

Race Event Prep

‘Tis the season for races, walks, triathlons, and cycling events…but before hitting the pavement, arm yourself with some of these great tips and suggestions to help ensure that event day goes as smoothly and safely as possible.


For starters, make sure you know your limits. While it is fine to push yourself, you don’t want to over do it and end up injured, disappointed in yourself, and/or unable to finish the event. Practice, practice, practice…don’t wait until race day to find out if you are able to finish a half marathon or not. Ensure your success by gradually advancing your training over the course of the months, weeks, and days leading up to the big event.


Day before the big event – While many people think that they will feel more refreshed for their big event if they skip their training session on the day before the event, although experts say getting in a light training session the day before the even can help ensure that the muscles stay loosened and don’t tighten up. Having tight muscles on event day can lead to a variety of muscular injuries, including sprains, strains, and tears.


Experts from running.com say to plan on dressing for weather that is an average of 15 degrees warmer than it actually is, since that is about how much your body will heat up during the event. You should also wear nonrestrictive and comfortable clothing, as well as good footwear with proper support. A favorite among seasoned and professional runners, using a product like the Skin Sake Athletic Ointment will help protect your skin from the irritating chaffing that can result from the skin rubbing against itself, your clothing, or objects like a bike seat.


Day of the big event – Considering skipping breakfast because you think you’ll feel lighter on your feet and be less likely to get stomach cramps? Guess again! Experts reiterate the importance of eating a good breakfast on event day…and they recommend eating the same things that you would normally eat for breakfast before your training sessions. If your normal breakfast is light enough to not cause stomach cramps during your training and provides enough fuel to get you through your training sessions, then why change your breakfast routine on event day?


During the event – Don’t feel intimidated by the other participants. Work at a pace that feels comfortable and works for you. Picking up your pace to try to keep up with the other participants is likely to wear you out sooner and could even prevent you from being able to finish the event. Also, don’t be ashamed if you aren’t able to finish the event, be proud of what you were able to accomplish and then stick with your training and set new (and practical) goals and work towards them.


Staying hydrated during the event is also essential, which is why many events will have strategically placed water stations positioned along the event course. When you see a water station you should use it, and don’t forget to thank the volunteers who are handing off the water and cheering you on. Try to find out ahead of time if the event will be providing water stations or if you should plan on bringing your own water for during the event.


After the event – Didn’t achieve your race-time goal? Don’t worry about it. Just keep on training and your time will improve. Just about as important as warming up the muscles before the event, once the event is finished you should take a few minutes to do some cool down exercises. Following the completion of the event it is also important to refuel the body. Consuming protein and electrolytes will help replenish the nutrients that were used during the event.


Here at Mountainside Medical Equipment we carry a variety of products that can be used for event training and ensuring a successful finish. We offer a comprehensive line of exercise and fitness products, as well as vitamins and supplements, pedometers to help you track the distance you’ve gone, monitors to keep track of your pulse and heart rate, and we even sell reusable water bottles to help keep you hydrated.





Want to Live Longer? Increase Your Muscle Mass Index

Posted by admin in Exercise and Fitness March 21, 2014

Muscle mass longer life 300x300 Want to Live Longer? Increase Your Muscle Mass Index

Muscle mass longer life

If you’re looking to live a longer life, new research indicates that you should focus on building up and increasing your muscle mass. According to a recent study that examined data from over 3,600 adults over the age of 55 and was published online in the American Journal of Medicine, the greater an individual’s muscle mass is, the lower their risk of death.


The study, which reviewed data from men ages 55 and older and women ages 65 and older over a 6 year time period. This data was combined with a follow-up survey conducted 10 years later. Researchers found a strong association between muscle mass and death risk, where the greater an individuals muscle mass was during the 6 year time period, the less likely the person was to have died by the time the follow-up survey was conducted.


While future studies still need to be conducted to reveal if there is a direct cause-and-effect relationship, these finding still correlate with the growing body of evidence that indicates that analyzing an individuals overall body composition (in comparison to measuring their body mass index) is a more effective gauge for predicting all-cause deaths.


There are countless ways to increase your muscle mass index, and future studies should also take a look at the most effective techniques and the amount of time for older adults to spend exercising in order to improve muscle mass.


In the mean time, there are a number of home exercise plans that can be followed. Pedometers can be helpful in making sure you’re walking and getting enough movement throughout the day. If you have a lot of aches and pains, try enrolling in an aquatic fitness class, the water helps put less stress on your joints so you can move around with less pain!