Health Tips

Above are a links to sections that provide health tips that can prevent many types of injuries commonly associated with sports activities. Please browse them for more information.

Health Tips for Flying Back to top

• Ask the flight attendant for a pillow to use to make a "lumbar roll" for your low back. Put the pillow in the small of your back and see how much more comfortable a plane seat can be.
  
  
• Look into replacing your old suitcase with some of the new wheeled luggage to lessen the strain on your back of carrying heavy suitcases, or spend a few extra dollars to have a porter handle your bags.
  
  
• Don't be embarrassed to get up and walk around a little during a flight. Your back and legs will thank you when you reach your final destination feeling less stiff and sore.

Health Tips for Driving Back to top

• Adjust the headrest in your car so it is centered at the back of your head and as far forward as possible. This position is most effective in preventing neck injuries during an accident.
  
  
• Position the seat in your car in an upright position instead of in a reclined position.
  
  
• Use good posture while driving and while sitting in traffic.
  
  
• Use the time at stop lights to stretch your neck and roll your shoulders to loosen up tight neck muscles, but be sure to keep your eyes on the traffic!
  
  
• Take breaks every 45-60 minutes when on a car trip. This will not only keep you more alert, but getting out and walking around will loosen up your joints and you will arrive at your final destination feeling better.

Health Tips for Cycling Back to top

• At a 12-miles-per-hour pace, cycling burns at least 480 calories per hour.
  
  
• Always wear a helmet.
  
  
• Wear reflective clothing and be sure all reflectors are in place on the bike.
  
  
• Cycling can be a good exercise alternative for people with arthritis in their knees, feet, and/or hips because it provides motion and exercise to the joints and muscles without the pounding forces.

Health Tips for Running Back to top

• At a 10-minute-per-mile pace, running burns at least 660 calories per hour.
  
  
• Check out your local high school or college to see if you can use their track. Running on a cushioned track means less pounding on your joints, and it can add variety to your workouts.
  
  
• Enter a local road race. The proceeds usually go to charity, and the majority of the participants are just out to have fun. Who knows, you might find you like the competition!

Health Tips for Walking Back to top


Do you WALK for EXERCISE?
Click here to read an article from the American Physical Therapy Association

• At a 15-minute-per-mile pace, walking burns about 360 calories per hour.
  
  
• Try walking up stairs instead of taking the elevator.
  
  
• Wear the proper shoes when walking.
  
  
• Check out your local shopping mall to see if it sponsors a walking club--or start one! Mall walking can be safe and enjoyable, especially in inclement weather.
  

Health Tips for Backpacks Back to top

• Wear both straps. Use of one strap causes one side of the body to bear the weight of the backpack. This is true even with one-strap backpacks that cross the body. By wearing two shoulder straps, the weight of the backpack is better distributed, and a well-aligned symmetrical posture is promoted.
  
  
• Wear the backpack over the strongest mid-back muscles. The size of the backpack should match the size of the child. It is also important to pay close attention to the way the backpack is positioned on the back. The backpack should rest evenly in the middle of the back. Shoulder straps should be adjusted to allow the child to put on and take off the backpack without difficulty and permit free movement of the arms. Make sure that the straps are not too loose and that the backpack does not extent below the low back.
  
  
• Lighten the load. Choose to carry only those items that are required for the day. Each night remove articles that can be left at home. When organizing the contents of the backpack, place the heaviest items closest to the back to reduce kinetic forces that cause postural malalignment and overwork muscles.

Health Tips for Commuting Back to top

• When standing up on a bus or subway be sure to hang on and to keep your feet a little spread out; you'll be better prepared for the stopping and starting and less likely to fall.
  
  
• Use the time waiting for and riding the bus or subway to do simple exercises and/or stretches such as shoulder shrugs or overhead reaches. Don't worry about what other people might think-- you'll be healthier and feel better having made good use of your time.
  
  
• When carrying bags, try to balance your load. It's actually less stress to your joints if you carry two lighter bags, one in each hand, instead of carrying one heavy bag.
  
  
• Most cities have special vans and buses for anyone who is unable to access the standard mass transit system.
  

Nutritional Health Tips Back to top

• Carbohydrate, the primary fuel for muscle contraction, is the nutrition most important to athletic performance. 
  
  
• Eating a carbohydrate rich meal or snack one to four hours before exercise or competition will improve endurance performance.
  
  
• A diet rich in fat will slow digestion and therefore will slow the release of carbohydrates --- stay away from fatty food!!! i.e.--- fast food restaurants!!
  
  
• Regular meals consisting of these food groups: fruit/vegetable, dairy, grain, and meat are necessary for maintaining a healthy and active lifestyle.
  
  
• Below is a list of carbohydrate rich foods that can be eaten even 30 minutes before the game to improve performance: 
  
  

  Apples	Bananas	Grapes	Raisins
  Melons	Cereal	Milk	Orange juice
  Apple juice	Granola bars	Oatmeal	Pancakes
  Yogurt	Tortillas	Whole wheat bread	Jelly
  Gatorade	Pasta	Beans	Corn
  Pretzels	Popcorn	Noodles	Rice