Wellness Wednesday: Fall Fitness Tips

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Seriously, what’s not to love about fall? Pumpkin lattes are back, you can dig out your favorite sweaters, and sweet potatoes are finally in season. Best of all, the crisp temps make fall the perfect time to exercise outdoors: “The cool weather allows you to enjoy yourself without having to worry about being overheated or too cold,” says Terri Walsh, celebrity trainer and creator of the Active Resistance Training Method (A.R.T.). And that means you’re more likely to feel awesome during your workout, and maybe even log an extra mile or climb another trail.

But before you lace up and head outside, prepare for your outdoor adventure with Walsh’s fall weather workout tips:

Wear Layers
It may feel slightly nippy at first, but the weather has a rep for changing on a moment’s notice. Dress in layers that you can easily remove if your body starts to heat up—or put back on if you get cold, says Walsh.

Stay Hydrated
Many people forget to drink enough fluids during fall workouts because it’s not super hot, says Walsh. Not good. Keep drinking as normal to avoid dehydration. While it’s good to carry water, you can add some flavor with a bit of fruit juice to get even more nutrients.

Pack Snacks
Don’t disrupt your outing for a food pit stop. If you’ll be out most of the day hiking or biking, Walsh recommends bringing a small backpack with nuts or fruit stashed inside. No matter where you are, at least you have a constant source of fuel.

And if you think running is the only outdoor exercise to try, it’s time to get creative! If you’re near some branches and a log, you’ll definitely want to try this off-the-beaten-trail circuit workout. But if a park is your only outdoor fitness center, find a jungle gym and do these fun exercises on the playground. The kids in line for the monkey bars can wait their turn.

 

http://www.womenshealthmag.com/fitness/fall-workout-exercise-tips



Wellness Wednesday: Mammograms and who should get them?

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According to research, women in their 40′s and older are most succeptable to breast cancer and therefore should be tested every 1-2 years. However, this does not take into consideration women with a history of breast cancer in their family and those who have reason to suspect that they might have breast cancer. If you or anyone you know has felt a lump on his or her breast, they should be checked immediately by a doctor. The easiest way to do this is by scheduling a mammogram, which is a low-dose  x-ray machine that will take a  picture of the breast. It is not an painful test but maybe just a little uncomfortable. The technician taking the picture will place your breast between two X-ray panels. The panels will push your breast between them to get a clear picture. You may feel a little bit of discomfort but each X-ray takes less than 1 minute.  By having a routine mammogram, physicians are able to catch breast cancer in its earlier stages, which can be detrimental to cancer survival. If you are worried about cost, most  insurance policies cover this exam especially if you are over 40. Also, medicare pays for the most of the cost of a yearly screening. The important thing to remember is that if you are in doubt about whether or not you have breast cancer, definitely see your physician. It is better to be safe than sorry.