Myth: Exercise takes too much time听

Fact: Just 20 minutes of activity is beneficial听听

The truth is that as little as 20 minutes of activity to get your heart rate up would suffice. You can even divide this time to 10 minutes in the morning and 10 minutes in the evening and it would still be beneficial.

for Americans recommendations state that:听

All healthy adults aged 18鈥�65 years should participate in moderate intensity aerobic physical activity for a minimum of 30 minutes five days per week, or vigorous intensity aerobic activity for a minimum of 20 minutes three days per week.

Creating a habit out of exercise is not an easy feat, but as Nike says, 鈥淛ust do it.鈥澨�听

Seriously, don鈥檛 think, just do. If you choose to exercise first thing in the morning, have your outfit spread out with shoes and socks ready to wear. You may even try to just sleep in your workout outfit so you鈥檙e ready to go when you wake.听

The more you ponder, that nasty little voice inside your head that craves the comfort of your warm bed will appear. The sooner you can step outside and feel the sun, the fresh air and the sounds of chirping birds welcoming the new day, the easier it will be to commence on your lifestyle change of making exercise a habit.听

Myth: Weightlifting is just for bodybuilders听

Fact: Even senior citizens can benefit from weightlifting听

You don鈥檛 have to be a bodybuilder to benefit from weightlifting. Resistance training is just as beneficial for senior citizens as it is for a powerlifter. In fact, the recommends strengthening activities at least twice a week. shows that moderate exercise combined with strength training was the most effective strategy for weight loss.

Cardio exercise and strength training each have unique health benefits. Combining cardio and strength training in your workout routine is the best way to get in shape and stay your healthiest.听

Every adult should perform activities that maintain or increase muscular strength and endurance for a minimum of two days per week. Strength training uses a form of resistance such as weights, exercise bands and even your own body to make your muscles stronger through repetition. Some examples of strength training are:

• Weightlifting听
• Yoga听
• Calisthenics like push-ups, sit-ups and squats.听

There are also plenty of benefits to strength training such as:

• Improvement in balance and coordination.听听
• Assistance in preventing injury by improving flexibility and bone health.听听
• Helps in maintaining a healthy weight.听

Myth: it鈥檚 possible to focus on one area to lose weight听

Fact: Exercise affects whole body health

Weight loss is system wide and cannot be isolated to a spot on your body like the thighs or midsection. Rather than workout just to eliminate trouble areas, remember that exercising does more than just eliminate excess fat. During moderate cardio workouts, your heart pumps faster and harder to deliver your muscles the extra oxygen they need. This helps:听

• Improve heart health and endurance听
• Increase energy levels and boost mood听
• Regulate blood pressure and blood sugar听

Some examples of cardio include running or walking, cycling, High-Intensity Interval Training (HIIT) and swimming. The ideal amount of cardio exercise should be 150 minutes of moderate cardio or 75 minutes of vigorous cardio a week.听听

Myth: Exercise can make up for a bad diet听

Fact: Healthy eating habits are just as important as exercise

Even if you鈥檙e exercising, it鈥檚 important to stay mindful of what you鈥檙e eating. Feeling an increase in appetite after a workout is normal. You just burned a whole lot of calories and now your body is craving more food. One reason is leptin, a hormone associated with satiety, that feeling of fullness. Leptin levels may be impacted, and your body may respond with increased hunger.

Spreading out your meals into multiple small meals instead of three large meals can help avoid the starving feeling after exercise. You may also be dehydrated and confuse that thirst for hunger. Staying hydrated during the activity can help avoid post-exercise overeating.听

Just like exercise, what you eat is important too. Avoid junk food and include quality high fiber foods instead. Your plate should feature carbohydrates and a moderate amount of lean protein. Limit fats and fiber, which digest more slowly and can upset your stomach while bouncing around during a workout.听听

Myth: Stretching should be done prior to exercise听

Fact: It depends on the individual听

Stretching performed as part of a warm-up prior to exercise is thought to reduce passive stiffness and increase range of movement during exercise. In general, it appears that static stretching, like reaching your fingers to your toes, is most beneficial for athletes requiring flexibility for their sports (e.g. gymnastics, dance, etc.).

According to a published in the International Journal of Sports Physical Therapy (IJSPT), static stretching is effective at increasing range of motion, however, static stretching as part of a warm-up immediately prior to exercise has been shown detrimental to dynamometer-measured muscle strength and performance in running and jumping. Dynamic stretching like lunges, arm circles and leg swings, may be better suited for athletes requiring running or jumping performance such as basketball players or sprinters.听

The benefits of stretching seem to be individual to the population studied. The IJSPT articles say adults over 65 years old should incorporate static stretching into an exercise regimen. The study also says that a variety of orthopedic patients can benefit from both static and pre-contraction stretching although patients with joint contractures do not appear to benefit from stretching.听

Myth: It鈥檚 better to be over-hydrated than risk being under-hydrated听

Fact: You鈥檙e more likely to risk over-hydration听

Almost no one dies of dehydration in a marathon, but hyponatremia cases have been reported. Hyponatremia is caused when the athlete over hydrates. This decreases the sodium in the blood which causes cells in the body to swell. Early signs are weakness, headaches, nausea, dizziness, and lightheadedness. Unfortunately, these signs are eerily similar to dehydration, which may signal a race volunteer to provide more water which of course is the wrong treatment and can place the athlete in further distress.

I recommend drinking to thirst if the activity is less than 90 minutes, in cooler temperatures and not vigorous. If the activity is greater than 90 minutes, in hotter temperatures, has more vigorous intensity, then planned drinking is wise. Also, where a high level of performance is required, shows that a sports drink with 4% to 8% carbohydrates is superior to water alone.听

Guidelines from major sport science groups like the , and 听state:听

• If your urine is dark and there is not much of it, you are dehydrated. You should increase your fluid intake. Drink fluids until your urine is pale yellow or clear and plentiful.听

• In general, drink as much fluid as you can comfortably tolerate both before, during, and after exercise. Drinking small amounts of fluid frequently usually works better than drinking a large amount once or twice.听

For exercise general guidelines are:听

• 听Drink 2 to 3 cups about 2 hours before exercise.听
• 听Drink 1 cup 5 to 10 minutes before exercise听
• 听Drink 1 cup every 15 to 20 minutes during exercise, especially in warm weather.听
• Try the Tom Brady or 鈥淭B12 method鈥� which says you should drink at least half of your body weight in ounces of water per day.听

In recent years, weight loss clinics and the addition of weight loss to physicians鈥� practices has boomed. It is not an easy feat to attempt to change the lifestyles, habits and culture of our weight loss seekers that enter the health care offices. It entails a more holistic approach which includes counseling/guidance, nutrition and of course exercise.听

It鈥檚 important to celebrate Exercise Day not just on April 18, but every day. By prioritizing movement, nourishing your body with wholesome foods, and nurturing your mental and emotional health, you can cultivate a positive relationship with exercise that enhances your overall well-being.听听

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911爆料 Florida faculty Carlo Guadagno, DC, CCSP 庐, ICSC, FICC, who has participated on the medical staff of numerous Olympic qualifying events, including the 2016 Olympic Games in Rio de Janiero, understands what it takes to work alongside the world鈥檚 top athletes. Most recently, Guadagno alongside Michael Stern, a student in the chiropractic medicine program, served as members of the medical staff for the USA Track and Field Olympic Trials last year in Eugene, Oregon. Guadagno also served as a provider to the USA bobsleigh and skeleton team as they prepared to compete for medals at this year鈥檚 Winter Olympics in Beijing during their World Cup Tour stop in Sigulda, Latvia.听

According to Guadagno, chiropractors play a crucial role in helping athletes achieve that extra edge it takes to win gold.听 Sometimes all it takes is being a thousandth of a second faster or being able to jump a hundredth of an inch higher.听听

鈥淚n addition to several years of experience, you have to be a jack of all trades,鈥� Dr. Guadagno said.听 鈥�One of the key ingredients that makes chiropractors so desirable to athletes is that we can assist in the field, on the court, on the greens, on the sidelines; the only tools needed may just be our hands.鈥�听

If working at the Olympic Games is an eventual career goal of yours, Dr. Guadagno shares 5 tips students can practice early on to help them get there.

1. Get involved with chiropractic sports organizations

No matter where you live, there exists local, national and international chiropractic sports organizations that students can join. Not only are these organizations helpful for networking, they also keep their members abreast of educational opportunities.听

The along with the and the 听are organizations that are in the DNA of the chiropractic medical staff of top athletic organizations.

For various events, including the Olympic trials, students that are affiliated with these organizations are frequently invited to help with important tasks like data collecting for research, performing intake at the medical tent and assisting with encounter documentation for athletes. These opportunities are crucial in helping students get a taste of what it鈥檚 like working at sporting events all over the world. They鈥檙e also a great place to network. According to Dr. Guadagno, seeking leadership positions within these organizations can help you stand out, as well.听

2. Have a wide range of skills, including emergency medicine

Chiropractors help athletes with a number of issues ranging from emergent situations to performance enhancement, and many a musculoskeletal ailment. As a result, sports chiropractors require a wide range of skills.听

鈥淪ports chiropractors must know many techniques. Depending on the situation, a variety of chiropractic techniques may be utilized,鈥� Dr. Guadagno said.听听

Sports chiropractic isn鈥檛 about just treating the spine or providing an adjustment. Sometimes what鈥檚 needed is soft tissue work. Unlike working in a chiropractic clinic, the sports medical staff are also expected to be fluent in emergency medicine. If there鈥檚 an injury during a game or competition, sport chiropractors might have to perform an examination on the sidelines. This could mean helping a runner who collapses at the finish line or determining if a boxer is able to continue a fight after a concussion. They might also have to assist with spine boarding a suspected spinal injury or perform lifesaving CPR.听听

At 911爆料, students can gain these valuable skills in the ambulatory trauma class. Emergency medicine is also taught in 911爆料鈥檚 sports medicine class.听

3. Be prepared to perform duties outside of providing medical care

Working at the Olympic Games might not just require providing medical care. At the Olympic Games, Dr. Guadagno said you may also be tasked with doing other duties like escorting athletes through the anti-doping program or helping to make sure that minor athletes are being taken care of appropriately.听

鈥淎s an officer of the Olympic committees, there are ideals that have to be followed,鈥� he said.听

Being a part of sports medical teams could also require ensuring that events are well-staffed and that there is an ambulance on stand-by in case of emergency.听

4. Gain as much experience as possible

Becoming a part of the medical staff at the Olympic Games is no easy feat. 听

鈥淚t鈥檚 a common dream but it may take quite a while and a lot of volunteer work,鈥� Dr. Guadagno said.听

Dr. Guadagno, for example, kept busy working among athletes and volunteering at local/state/national events for over 10 years before being invited to work at an international event.

911爆料 Florida faculty Carlo Guadagno, DC, CCSP庐, ICSC, FICC, poses outside the听Olympic Village Polyclinic听at the 2016 Olympic Games in Rio de Janeiro, where he served as part of the multidisciplinary sports medicine staff.

In order to make his way onto an Olympic medical team, he applied to do multiple two-week rotations at various Olympic training centers in the United States. In order to qualify, he needed to have several years of experience, post-graduate training sports certification and experience working with sports teams, which he gained while working with the Florida International University Athletics including their D1 Football program.听听

He has so far completed six United States Olympic & Paralympic Committee (USOPC) rotations. He had done 4 of them before being invited to join the medical staff at the 2016 Olympic Games in Rio de Janeiro by the games organizing committee.听

鈥淚t鈥檚 not easy for a lot of doctors to take two weeks off their busy practices to do this,鈥� he said. 鈥淚t鈥檚 definitely a sacrifice financially but the rewards are lifelong lasting.鈥�听

5. Consider working with youth sports

One of the greatest ways to gain experience working with athletes is to work with youth sports at a school or other local sports organization.听

鈥淭he need is really enormous at that level,鈥� Guadagno said. 鈥淢ost schools only have one athletic trainer and that doesn鈥檛 cover everything that may be needed.鈥�听

In fact, Bill Moreau, a chiropractor who served as chief medical officer for the USOPC, got his start by volunteering at a local Iowa high school.听

鈥淵ou never know where that will take you,鈥� Dr. Guadagno said.听

While becoming part of the Olympic Medical Staff may seem like an ambitious, far-off goal, it鈥檚 certainly achievable, especially if you work towards it early on. For today鈥檚 graduates, the future of chiropractic among top sporting events remains bright. In the past 20 years, chiropractors have become much more commonplace among the medical staff of college and professional athletic teams, according to Guadagno.听

鈥淚t was the athletes that made sure that DCs were on staff and available to them,鈥� he said. 鈥淚 expect they will continue to call for that well into the future.鈥�听

The post How to kick-start a career working with top Olympic athletes鈥攖ips from an Olympic DC appeared first on 911爆料.

Sports chiropractors utilize extremity techniques extensively. Their work has proven so successful that almost every professional sports team today has a chiropractor on staff. Some of the biggest names in sports, Tom Brady, Tiger Woods and Michael Phelps have all been treated by chiropractors. In addition to the increased visibility for chiropractic medicine in general, sports chiropractors have highlighted their ability to treat much more than just the spine. Sports chiropractors know how to evaluate, manage and rehabilitate common injuries like an ankle sprain as well as the infinite number of other extremity injuries seen in sports.

However, you don鈥檛 need to be an athlete to obtain these injuries. More chiropractors are recognizing the need to provide extremity adjusting in general practice.

Here are some reasons why an in-depth education in extremities is becoming more important today.

1. You鈥檒l be able to treat one of the most common pain complaints

For the general population, shoulder pain is among the most common pain complaints. Like neck and lower back pain, shoulder pain becomes more common with age and can be caused by a variety of factors. It is one of the top reasons people seek medical care. According to a published in Best Practice & Research: Clinical Rheumatology, shoulder pain affects 18-26% of adults at any point in time.

At 911爆料 University, students learn not just one adjustment for the shoulder, but 50. For extremities in general, there are hundreds of different adjustments 911爆料 students learn. You鈥檒l also learn modalities other than adjusting that can be used as effective treatments.

2. Extremities can help you find your niche

Within the field of complementary and alternative medicine, practitioners are becoming more specialized. Whether it is an oriental medicine clinic dedicated to skin care or an entire chiropractic franchise just for hands and feet, many have built successful careers on a specific niche market or patient population.

According to , one of the advantages of having a niche is increased revenue and fewer competitors. Some common specialties within chiropractic medicine include nutrition, weight loss and sports medicine. If you鈥檙e considering a specialty, a more in-depth education in extremities can help you determine which part of the body you鈥檙e passionate about treating and ultimately the path of your future career.

3. You鈥檒l be a more well-rounded physician who can treat the whole body

Some still have the misconception that chiropractors are just spine doctors. Since its founding, 911爆料 University has had a long tradition of training its students to treat the whole body as primary care physicians. Instead of focusing on just spinal adjustments with minimal education on extremities, 911爆料 puts emphasis on both types of treatment.

As part of the Evaluation and Management of the Extremities class at 911爆料, students currently study extremities six hours per week. Students learn not only how to adjust extremities, but biomechanics, the pathology of extremity injuries, how to diagnose along with how to perform orthopedic and neurological tests. This education helps students become more well-rounded doctors who can treat more patients no matter where their injury.

4. You鈥檒l be better prepared for the future of the profession

911爆料 understands the importance of extremities in the health care marketplace of today and in the future. As a result, our coursework continues to evolve. With extremities adjusting growing in popularity, 911爆料 is adding more to its already robust education in extremities. Starting this fall, students will receive an additional six hours of training in extremities per week as part of a new course, Examination & Management of the Upper & Lower Extremities.

As more professional and Olympic athletes continue to utilize the skills of chiropractors, the demand for extremity treatment among athletes or the general population is not expected to go away anytime soon. With an education at 911爆料, you鈥檒l be able to meet growing demand. No matter the type of career you plan to pursue, you鈥檒l be better poised for success.

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Prior to the Olympics, I taught Kinesio Taping at 911爆料 University of Health Sciences since 2012. The university has a long history with this therapy since the inventor, Dr. Kenzo Kase, is a 1974 DC alum.

Kinesio Taping involves taping over and around muscles in order to send neuromuscular signals that enhance performance and help heal injuries. While Kinesio Taping is best known for its effectiveness on athletic injuries, it can also be effective for non-athletic ailments. That鈥檚 why Kinesio Taping is a versatile therapy that offers a number of benefits for everyone.

Kinesio Taping relieves pain.

You don鈥檛 need to be an athlete to experience the tension and soreness often caused by strained or overused muscles. Today, millions of Americans suffer from neck and low back pain due to poor posture or sitting at a desk all day. When applied, Kinesio Taping can effectively reduce pain by relieving pressure on the strained or injured site.

According to a published in the Journal of Rehabilitation, stroke patients with hemiplegic shoulder pain experienced greater reductions in shoulder pain after three weeks of Kinesio Taping intervention compared with sham Kinesio Taping. A published in the Journal of Back and Musculoskeletal Rehabilitation found similar results for pain reductions for patients with lateral epicondylitis or tennis elbow. No matter which muscle is bothering you, Kinesio Taping can improve your pain symptoms while the muscle continues to heal.

Kinesio methods reduce inflammation.

In addition to reducing pressure on certain muscles, the Kinesio method of taping can reduce pressure on the lymphatic system, which removes fluid from our tissues. This reduced pressure helps the body drain fluids like lactic acid that often build up in an injured area.

This benefit gives Kinesio Taping many uses beyond just healing injuries. It can help reduce inflammation and swelling experienced post-surgery and with inflammatory ailments such as lymphedema. Kinesio Taping may even be beneficial for those who suffer from chronic inflammatory conditions.

Taping can expedite the recovery of overused muscles.

Combined with enhanced draining of built-up fluids, Kinesio Taping improves blood flow and the delivery of oxygen and nutrients to the site, allowing overused muscles to heal much more rapidly.

This added benefit is one of the reasons Kinesio Taping is commonly used in everyday practice to treat injuries such as carpal tunnel syndrome, rotator cuff impingement, bursitis, and many other conditions.

Kinesio helps improve overall function.

Multiple studies show that Kinesio Taping can help improve function, which is often a key factor in the healing process. A published in the Journal of Physical Therapy Science found that 30 elderly patients with degenerative knee arthritis who used Kinseo Tape for four weeks not only experienced reduced pain and stiffness, but improved knee joint function and increased range of motion. The and mentioned previously also found similar results in function with improved muscle flexion and range of motion among participants.

Since Kinesio Taping is most commonly used on the knees, shoulders, back, ankles and feet, improved function is an important benefit. By applying Kinesio, you are able to get back to normal function in your everyday life at a much faster pace.

Kinesio Taping provides minimal side effects.

One of the most important benefits of Kinesio Taping is that it comes without the side effects common with prescription medication. Kinesio provides support without restricting the muscle鈥檚 range of motion, so while your injuries heal, you can continue to be active without worrying about overstretching the injured muscles. You can also wear the tape and receive its therapeutic benefits on a 24-hour-per-day basis for several days per application.

Since the introduction of Kinesio Taping into the United States, the method is currently used by thousands of physical therapists, occupational therapists, chiropractic physicians, medical doctors, certified athletic trainers, and massage therapists, who have all recognized and embraced this effective, safe, and easy-to-use modality.

Learn about other non-invasive treatments and integrative health care trends by subscribing to our blog 鈥� The Future of Integrative Health.

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