Welcome to the HPRC Blog. We've got lots of information here, from quick tips to in-depth posts about detailed human performance optimization topics.
Can’t find time to fit exercise in during your day? Then get fit at work! Consider biking or walking to work, if practical. If not, walk around your workplace before or after work, or during work breaks, for 20-30 minutes. Lunchtime walks with a friend are fun and a stress reliever. Use the stairs rather than elevator. Check out this link for more terrific ideas: ACE GETFIT: Time saving tips for on-the-job fitness
Try these tips from the National Institute of Arthritis and Musculoskeletal and Skin Disease to prevent knee injury while you exercise:
- Avoid bending your knees past 90 degree when doing half knee bends or squats.
- Avoid twisting your knees by keeping your feet as flat as possible during stretching.
- When jumping, land with your knees bent.
Source: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.
It's true that exercise can help prevent the common cold by strengthening your immune system, but you should be cautious if you are considering an intense workout when you do fall sick. Some recommendations from the American College of Sports Medicine (ACSM) are to:
- Exercise moderately when the cold symptoms are confined to your head,
- Stay in bed if illness spreads beyond your head - don’t “sweat out” your illness, and
- Resume your exercise program slowly as you recover.
Check out ACSM’s guide, Clearing the Air on Exercise and the Common Cold for more information.
Do you know what a serving size is for different food groups? Here are a few helpful tips for standard serving sizes:
A one-cup serving of cereal or other grain is about the size of your fist; one medium fruit is about the size of a baseball; a half-cup serving of ice cream is about half a baseball; three ounces of meat, fish or poultry is the size of a deck of cards. For more helpful hints on serving sizes click here.
Since injuries can occur in physically active individuals, here are a few tips to help you stay injury free:
- Warm-up and cool-down after exercise;
- Use proper form;
- Spread activity throughout the week, not just the weekend;
- Wear appropriate safety gear;
- Increase intensity and time gradually, and
- Cross train to prevent overuse injuries.
Click here for more information: Handout on Health. Sports Injuries. National Institute of Arthritis and Musculoskeletal and Skin Disease.
According to the American Council on Exercise (ACE), your sneakers are ready to be replaced after three to six months of regular use, or approximately 350 to 500 miles of running. Looking at the wear patterns can provide good indicators that your sneakers need to be replaced.
When the time comes to replace your sneakers, ACE has specific suggestions to help you find the perfect, and affordable, pair. They suggest that you buy sport specific shoes, test for stability, try on shoes at the end of the day when feet are their largest, and allow room for socks. Although some sports scientists will advise you to consider your foot type when purchasing sneakers, there is conflicting scientific evidence on this recommendation.
Experts from MedicineNet, the American Dietetic Association, and the Cleveland Clinic developed a heart-healthy food pictures slideshow. Besides pictures, the slideshow also includes menu ideas to help you easily use these foods in your daily diet. The foods that protect against heart disease include: salmon, flaxseed, oatmeal, black or kidney beans, almonds, walnuts, red wine, tuna, tofu, brown rice, soy milk, blueberries, carrots, spinach, broccoli, sweet potatoes, red bell peppers, asparagus, oranges, tomatoes, acorn squash, cantaloupe, papaya, dark chocolate, and squash.
The FDA held a press conference on 12/15/2010 announcing that it was sending a letter to all dietary supplement trade associations, as well as posting a message to consumers, about the growing problem related to the sale of various misbranded drug products masquerading as "dietary supplements."
To keep your cholesterol in check, eat smaller portions, include more fruits and vegetables in your diet, and eat more fish. Consider starting your day with whole grains. Include nuts as snacks or in your meals. Use olive or canola oil rather than butter. Include more beans and fewer potatoes. Exercise, manage your stress, and follow your doctor’s advice. Check out the Lowering Cholesterol Slideshow for more details.
An article published in ScienceDaily reports on a study which shows that regular exercisers are less likely to fall sick with a cold or flu. The study participants who exercised more were less likely to report a cold or flu in the fall and winter seasons, and if they did get sick, they had fewer symptoms with shorter duration. Click here for more information on this study.