Hinsdale Orthopaedics Health Tips






May 17, 2013 - Use dancing as your exercise for the day. Just 20 minutes of moving a day can decrease your risk of heart disease by 14 percent.

May 18, 2013 - Be active for at least 20 minutes a day…baseball is a good choice!

May 19, 2013 - Prevent injuries by warming up, cooling down and staying hydrated

May 24, 2013 - Always start your day with breakfast

May 25, 2013 – Get 7-9 hours of sleep each night

May 26, 2013 – Stretch before you exercise to prevent injury

May 29, 2013 – Keep your body conditioned and in excellent shape year-round, not just in the playing season

May 30, 2013 – Balance your food choices. Your body needs nutrients like different vitamins & minerals & proteins.

June 5, 2013 – Hydrate before, during and after an intense workout or competition. It is important to replace sodium and electrolytes as well as water to decrease the likeliness of cramping.

June 6, 2013 – Eat more grains, fruits and vegetables.

June 11, 2013 – For at least three months a year, a pitcher should rest his or her arm.

June 21, 2013 – Before practicing curveballs, etc. a pitcher should focus on the proper mechanics, a fast fastball, change-up, and control.

June 22, 2013 – Get 7-9 hours of sleep per night.

June 28, 2013 – Get up at the same time every morning.

June 29, 2013 – Cut down on caffeinated drinks.

June 30, 2013 – Increase your Vitamin D intake. The recommended intake is 400-800 international units.

July 2, 2013: Wear proper shoes when exercising. The wrong footwear can cause back problems.

July 3, 2013: Have a piece of apple pie when you feel a headache coming on. The smell actually reduces muscle contractions in the head & neck.

July 4, 2013: Take a break from your everyday work schedule.

July 12, 2013: Incorporate strength training into your everyday workout.

July 13, 2013: Tame tension headaches by rubbing peppermint oil into your temples. It contains menthol which has analgesic properties

July  14, 2013: Take care of your kidneys

July 19, 2013: Drink lots of water to stay hydrated on hot days.

July 20, 2013: Keep a positive attitude through the day

July 21. 2013: Condition your middle-body muscles as this helps strengthen your spine too.

July 22, 2013: Know your family’s health history.

July 23, 2013: After intense physical activity it is important to cool down. While your heart rate slows down use moderate muscle movements in preparation for a post workout stretch.

July 24, 2013: Static and dynamic stretching can help you avoid stiffness and soreness after activity and help to improve sports performance. Dynamic stretching is used to help loosen muscles. Static is used after work to help increase flexibility and prevent hamstring and other muscle tightness.

July 31, 2013: Treat injuries immediately. The sooner you get help from a physician, the faster the road to recovery.

August 1, 2013: Request a timetable for return after injuries. A good physician will give an anticipated rest and recovery time.

August 2, 2013: Try to stay in shape while injury is healing. An athlete will have limitations on exercise depending on where the injury is, but there are ways of doing exercises regardless of limitations. For example, if the shoulder is injured, an athlete can continue to do lower body conditioning.

August 3, 2013: Coaches / parents should listen carefully when a pitcher complains about pain in his / her arm.

August 4, 2013: It is recommended that you drink two liters of water per day.

August 5, 2013: Control your sodium intake. It’s recommended limiting sodium to less than 2,300 mg per day.

August 10, 2013: When working out, practicing or playing in an athletic game it is important to warm up with progressively active movements. This will help to help coordinate your body’s physical functions.

August 11, 2013: Control your sodium intake. It’s recommended limiting sodium to less than 2,300 mg per day.

August 12, 2013: On hot days, maintain a consistent eating pattern. It is especially important not to skip breakfast. After 6-8 hours of sleep your body’s blood sugar level is low.

August 16, 2013: Protect your skin from the sun. Follow the shadow rule if you go out in the sun & the shadow is longer than you, then the UV exposure is bearable.

August 17, 2013: Do some more walking. Walking improves elasticity in blood vessels which makes them less susceptible to formation of aneurysms or rupture.

August 18, 2013: Slow your heart rate with a variety of movements during a four-to-five minute warm up. After activity repeat your warm up until your heart rate is below 100 beats per minute.

August 20, 2013: Practice short distance sprints. Baseball players need to focus on speed & agility verses long distances.

August 21, 2013: Even if you are a pitcher-condition your whole body during workouts. You use more muscles in your body besides your arm.

August 22, 2013: Zumba is a great form of exercise. It combines Latin rhythms with exercise & resistance training.

August 27, 2013: Choose an exercise program that is accredited by the National Commission for Certifing Agencies (NCCA) to ensure quality professionals.

August 28, 2013: Walk for 30 minutes a day – the smallest change in your exercise routine can make all the difference.

August 29, 2013: Instead of chips with your sandwich, switch to unsalted pistachios. People who eat 2-3 ounces of unsalted pistachios a day reduce their cholesterol level.






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