Tips for Staying Fit Throughout the Holidays

1. Get Outside. It’s hard not to do something physical once you’re out of doors.
2. Set a challenge. Even if you can’t get to your regular workout every day while traveling and visiting, can you do something each and every day?
3. Use Feet-First Sightseeing. If you’re traveling, get to know a neighborhood by walking around and exploring it.
4. Partner up. Partner up with someone you’re traveling with to make sure you both get in a workout.
5. Sign up for a race. Sign up for a race sometime after the holidays so you’re motivated to stay in shape during the holidays.
6. If the weather is terrible, look for a workout station, YouTube video or DVD.Try something entirely new, you may enjoy it.
7. Treat yourself to something new. Give yourself a new piece of workout clothing or workout gear, then use it during the holidays.
8. Start a family tradition. Establish some type of activity that the whole family can participate in and make it an annual event.
9. Do something you enjoyed doing in your childhood–sledding, a snowball fight, or ice skating. All of these can get your muscles moving and your heart pumping.
10. Find a great deal. Many gyms offer special deals during the holidays. Join up or take advantage of a free personal consultation about your fitness goals.
11. Dance! If a holiday party has good music, get up and dance!
12. Cruise the mall. Before you begin shopping in earnest, take a full lap of the mall.

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Spring Snow can Present a Challenge to Skiers and Snowboarders

When the champagne powder turns to springtime slush, skiers and snowboarders risk injury to knees and ankles because your technique may need to change to fit the snow conditions. It is more difficult to carve turns or make quick movements when the snow is wet and heavy.
 
After a day of skiing or snowboarding in spring conditions, a good neuromuscular massage will help relieve any stiffness or soreness after that workout.
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Raking Leaves is Great Exercise

Raking leaves is a perfect opportunity to get outside during the nice fall weather and get a little exercise.

Raking leaves is a moderate physical activity that can build upper-body and core strength.

Before you begin, a good warmup is in order. Raking uses nearly all the muscles in your body–arms, chest, shoulders, legs, and back.

Take a short walk about the yard, do a few arm circles, and stretch your legs and back.

Be sure to switch sides every now and again to prevent overuse injuries.

Don’t overfill the bags so that they become heavy to lift and move. Moving heavy bags can cause a strain on your back muscles.

If you’re stiff and sore after raking your leaves, a good neuromuscular massage may be just what you need before the next big wind leaves your yard full again.
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It’s Getting Cooler, but You Could Still be Dehydrated

Even though the temperatures are falling, you do not have to sweat profusely to become dehydrated.

Studies show that adults over the age of 50 are the most likely to become dehydrated because the ability to recognize thirst decreases, many older adults take diuretics to control blood pressure, and some people who suffer bladder control problems drink less than they should.

You know you’re not drinking enough if you suffer muscle cramps with physical activity. Adding a sports drink with sodium will help.

Suspect you’re not drinking enough if you experience altered mood, impaired memory or headaches.

The old rule still holds true, eight 8-oz glasses of water a day is where you start. You may need more if you’re physically active.
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Massage Relieves Upper Back Pain

While lower back pain is the number one complaint to massage and physical therapists, upper back pain can be equally aggravating. Many describe the feeling they have in their upper backs like having a brick between their shoulder blades.

This is because the muscles surrounding the spine in that area have become so tight that even crossing the arms over the chest can be painful.
Massage will target the small muscles surrounding the spine first, and then address the larger muscles out toward the shoulder blades to get rid of the brick, relieve pain and restore range of motion.
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Massage Can Lessen the Pain of Whiplash Injuries

Car accidents are the most common cause of neck sprains, commonly called whiplash injuries. Although neck fracture must be ruled out first, massage is one of the most effective ways to lessen the pain of the immediate injury and prevent the injury from becoming a chronic neck problem.

In addition to the major muscles of the neck, whiplash injuries can also cause injury to the muscles at the base of the skull, out along the tops and sides of the shoulder, and down the back along the shoulder blade.
Massage will lessen the stiffness of a neck injury initially. Once the superficial muscles are relaxed and blood flow is restored to the area, massage can help reduce any compression or adhesions to the deeper muscles which will lessen pain and restore mobility to the neck.
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If You Run or Bike and Have Knee Pain …

If you have pain on the outside of your knee and you run or bike, you could have iliotibial band syndrome or IT Band Syndrom for short. It is caused by overuse and is common in athletes who run or bike long distances. Most of the time, it manifests as pain at the outside of the knee, but the problem could be anywhere along the IT Band which runs from the hip to the knee. Neuromuscular massage can get to the root of the problem, thereby relieving the pain.
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