Lumbar Stabilizing Exercises

Lumbar Stabilizing Exercises

This is group of a solid low back stabilizing exercises.  Virtually anyone can do these to a degree. Planks, Glute Bridges and Side Bridges.  Here are a few videos that are good demonstrations of these exercise.  -DrA

 

 

 

More on Exercise from craigandersondc.com

Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis | British Journal of Sports Medicine

When exercise prescription was examined, a duration of 45–60 min per session and at least moderate intensity, were associated with benefits to cognition. The results of the meta-analysis were consistent and independent of the cognitive domain tested or the cognitive status of the participants.Conclusions Physical exercise improved cognitive function in the over 50s, regardless of the cognitive status of participants. To improve cognitive function, this meta-analysis provides clinicians with evidence to recommend that patients obtain both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible, in line with current exercise guidelines.

Source: Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis | British Journal of Sports Medicine

Too Young to Go Long?


These are my rules for self-motivated children and adolescents running long distances:
• Follow a supervised training program, keeping the emphasis on fun and participation, not records and fast times.
• Do not train or race with injury or pain.
• Maintain normal growth in height and weight during training.
• Remain healthy with good nutritional intake and good sleep patterns.
• Maintain good social interaction and academic performance during training.
• For girls: maintain normal menstrual function during training.

Source: http://www.runnersworld.com/ask-the-sports-doc/too-young-to-go-long

Willpower — Not So Powerful.

Willpower — Not So Powerful.

“This time I’m going to lose the weight.” “I have had it! I’m going to start exercising and eating right!”

Living a healthful lifestyle is not rocket science. In fact, you know what you should be doing right now. (Put down the donut). Why is it that we so often fail in making good choices in our health? One possibility it we set ourselves up for failure.

Here’s the typical scenario. Billy wants to start exercising. He starts going to the gym 6 days a week for 45 minutes. This lasts 2 weeks then he misses a day. He feels bad about it but tries harder. After a month he is back to his couch potato ways, never to darken the door of a gym again. He failed.
Billy set himself up for failure. He was unrealistic about his abilities and most of all his willpower.

Psychologist and lead researcher Loran Nordgren, PhD, of Northwestern University’s Kellogg School of Management says “The key is simply to avoid any situation where vices and other weaknesses thrive and, most importantly, for individuals to keep a humble view of their willpower.”

Keeping a humble view of willpower is key. Make realistic goals. Maybe plan to exercise twice a week for 12 weeks, then increase. Set yourself up for success then build on it. When it comes to diet, try to focus on one thing first. Maybe you need to cut soda, or eat 1 extra serving of fruit a day. Give yourself a time frame and celebrate when you make your goal. Then set another one.

Keep it real and you will succeed.

Dr. Craig Anderson
craigandersondc.com

Introducing the Fall Makeover

By: Dr. Anderson

Welcome to a new season – Fall.  I love when the seasons change.   This change of season brings about an opportulogonity for other changes, in your habits.  It’s a great time to to assess where you are in life, set goals and make improvement where needed.

Fall is also a time to gain weight.  It’s well know that people gain weight in the Fall.  I think there are several reasons. 

  1. More clothes to cover your body so a few extra pounds wont hurt.
  2. Animals store more fat just before Winter.  Humans may have similar wiring that encourages eating.
  3. More social eating.  Halloween parties, football tailgating, and eating in groups for any reason promote grazing and consuming large amounts of calories.
  4. More couch-potato-ing.  Less sun means less activity.

To help combat this trend, I am happy to announce my Fall Makeover.  This post is the first of 8 weeks of posts and workshops aimed to support you in your health goals

We will cover it all. 

  • Diet and exercise, how and what to eat. 
  • What stress does to the body
  • How the body works
  • and some good ole’ fashioned anatomy.

Each week (or more) I’ll post an article on the blog with links and recourses for you to read and use.632e0d61755d165f71ac8cfbf94450d2

Every other week we will have an in-office workshop.  I have a series of 5 free workshops planned, the first on is October 6th.  They are scheduled for every other Tuesday, register here

We are also going to do some tracking for you.  If you like, we will take your weight and blood pressure starting the first week of October.  Then as you progress through the season you can see your progress while you implement what you are learning during our Fall Makeover.

Attending the workshops are not needed but highly recommended.  Let me know if you want to join the process by registering.

Have a healthy day!

Dr. Craig Anderson
craigandersondc.com

No Excuse Not to Exercise, Run In the Water

diet-for-love-handles If you can stand up or walk, or move your arm, or breath, you are a candidate for an exercise program.  I believe that anyone can exercise.  In my 12 years of patient care I have never heard an acceptable excuse.  Don’t tell me you are too tired.  I don’t want to hear about how it hurts.  Whatever your problem save it.  (Cue little violins…)

You can exercise.  If you can contract any muscle, you can exercise.  If you are bed ridden and can only move your eyes, you can exercise.  You see, exercise is simply taking the function that you do have and using it.  Then pushing the limits to improve that function.

If it is painful for you to walk because you have been carrying a lot of extra weight.  There’s good news…fat floats.  You can walk in a pool. 

A nice little study came out this week about exercise.  Researchers studied fifty-seven physically inactive, overweight, and obese men with an average age of 44.  These guys were randomly assigned to exercise three times per week for 12 weeks on either a treadmill or in a pool.  Body composition was measured and there was absolutely no difference between the two groups.

So throw off the excuses and move your body.

You may also like to read:

Source: Comparative Efficacy of Water and Land Treadmill

Dr. Craig Anderson
craigandersondc.com

Considering Exercise? Start running.


I had the opportunity to run my first 1/2 Marathon a few weeks ago. The thing about that…I’m not a runner. I always played around with the idea of running but was never able to incorporate exercise into my life.

A year ago this month, after climbing a single flight of stairs from my basement, it hit me. The 13 steps from my basement to my first floor challenged my cardiovascular system so much that I felt out of breath, winded and woefully out of shape.

Being healthy is not about how you look, it about how you work.

Dr. Craig Anderson
craigandersondc.com

Should you seek out doctors who are physically active?

Dr. Ronald Davis, president of the American Medical Association, thinks that may be wise. He cites a study by Dr. Erica Frank, which seemed to show that doctors who are physically active are also more likely to provide meaningful advice on exercise.

Doctors who are athletes are less likely to give untoward advice, such as saying that running destroys the knees or that you need an electrocardiogram before you can exercise. Athletic doctors are also less likely to tell an active person who is injured or ill to stop exercising.

Read More…

Dr. Craig Anderson
craigandersondc.com