In my previous blog post, we learned the basics of stretching; now it’s time to get down to the specifics. Here are 11 stretches that you can perform every day to improve your overall flexibility and help decrease the likelihood of nagging injuries. We’ll start from the feet and work our way up.
- Prone Calf Stretch:
Begin in a push-up position. Next, keep your legs straight as you walk your hands backward toward your feet. Bend at the hips so your butt rises into the air while the heels of your feet press into the ground. Continue to walk your hands backward until a comfortable stretch is felt in both legs. You can increase the stretching sensation by bending one knee while keeping the other straight.
- Side-Lying Quad Stretch:
As the name suggests, start by lying on one side. For an example, let’s begin on our left side to stretch the right leg. Pull the heel of your right leg toward your butt. Grab your ankle with your right hand and add some additional pressure. Be sure to keep your knees together to perform the stretch properly. Once you’re finished with the right leg, flip over and perform this exercise with the left leg.
- Seated Hamstring Stretch:
To begin this stretch you need to be in a seated position. Keeping your right leg straight out in front of you, bend your left knee and bring your left heel into your groin. Now, keep your back straight as you bend forward at the hips. You can reach forward with both hands, but be careful to not round your back. Repeat with the left leg. Continue Reading »
March is Colorectal Cancer Awareness month. Did you know that it is the third most common cancer in the United States, and it is the second leading cause of cancer deaths? Colorectal cancer, or colon cancer, affects men and women equally and is usually found in people ages 50 years or older. With the right precautions, colorectal cancer is preventable and can be detected early with regular screenings.
Since 90 percent of new cases occur in people ages 50 or older, it is recommended for men and woman to begin getting screened at that age. Survival rate for individuals who have early stage colorectal cancer is 90 percent but only 10 percent when diagnosed after it’s spread to other organs. Colonoscopies and other screenings help detect abnormalities and can save lives.
Remember, colon cancer is preventable, treatable and beatable in most cases. Screening and early detection is key!
To schedule your screening for colorectal cancer, call NurseDirect at 1-800-362-9900.
To show your support and help raise awareness for Colorectal Cancer Awareness Month, join us in wearing blue this Friday, March 7.
Heart disease is one of the leading causes of death in the United States. This includes heart attack, stroke and peripheral artery disease.
Most of the risk factors for heart disease can be prevented or treated with lifestyle changes and medication. Risk factors include:
- Physical inactivity
- Hypertension (high blood pressure)
- Dyslipidemia (high triglycerides and low HDL or “good” cholesterol)
- Diabetes mellitus
- Heavy alcohol use
People with multiple risk factors are at higher risk for developing heart disease. Here are some steps you can take to decrease your risks. Continue Reading »
Cold weather presents increased risks to your workforce in a variety of ways: It can directly injure the body, aggravate existing physical injuries and even cause injury through changes in our environments. However, you can mitigate the risk. All of these injuries can be prevented—with preparation.
Low Temperatures and Wind Chill
The physical elements of cold—cold temperatures, rain, sleet, snow and wind—can cause direct injury to the skin and body. The mildest form of injury is chilblains, which is a skin tissue injury. This occurs when uncovered skin is exposed to low temperatures and wind. A more serious tissue injury is frostbite. In frostbite whole appendages such as fingers, ears and noses are damaged. Frostbite can even result in amputation in severe cases. The most serious kind of cold-related injury is hypothermia. This type of injury compromises the makeup of vital organs such as the heart and brain.
Remember, air temperature is only part of the picture. Wind chills can cause harm beyond the digits on the thermometer. For a wind chill calculator, visit the National Weather Service online. Continue Reading »
January is National Birth Defects Prevention Month, and there is a lot of information to be had if you are pregnant or know someone who is and want to decrease your chances of having a child with a birth defect.
According to the National Birth Defects Prevention Network:
- Every 4 ½ minutes, a baby is born with a birth defect in the United States
- More than 120,000 babies born with a birth defect (approximately one in every 33 live births) are reported each year in the United States
- Birth defects are the most common cause of death in infants and the second most common cause of death in children ages one to four years old
- Congenital heart disease is the most common birth defect. It occurs in one out of 100 births
Don’t let these statistics overwhelm you. The risk for many types of birth defects can be reduced through healthy lifestyle choices before and during pregnancy. According to the Centers for Disease Control and Prevention, women who are pregnant or want to become pregnant should:
- Consume 400 micrograms of folic acid daily
- Manage chronic maternal illnesses such as diabetes, seizure disorders or phenylketonuria (PKU)
- Reach and maintain a healthy weight
- Talk to a health care provider about taking any medications, both prescription and over-the-counter, as well as any supplements Continue Reading »