minutes of exposure to sunlight each day. In addition, data show exercisers have lower rates of recurrent depression compared with study participants who do not exercise. These figures emphasize the importance of exercising throughout the winter, especially if your goal is health and well-being as well as a trim waistline. Try the tips for maintaining your winter exercise routine this winter: • Arrange your schedule to start and end later or earlier so that you can exercise outside after sunrise or before sundown. • Get outside to walk, jog, run, snowshoe, or cross-country ski. The exposure to sunlight can help increase your vitamin D levels and elevate your mood. • Enlist the services of a personal fitness trainer. Many people find meeting with a personal fitness trainer helps them stick with their exercise routine. Personal fitness trainers also can help vary workouts to keep them interesting and effective GET PROFESSIONAL HELP FOR SAD IF YOU NEED IT Although lack of sunlight and activity often are culprits of seasonal affective disorder, genetics and hormonal changes also may contribute to the condition. If exercise alone doesn’t improve your mood and your sadness persists for more than two weeks, schedule an appointment with one of our physical therapists. We will provide you with techniques in addition to exercise to manage stress.
Are You Suffering from Seasonal Affective Disorder? Has your mood darkened with the shorter days and longer nights of fall and winter? If you’re like many people, getting less sunshine and being less active this time of year can contribute to feelings of sadness and apathy that may be associated with Seasonal Affective Disorder (or SAD). The good news is that regular exercise can help boost your mood and guard against symptoms of seasonal affective disorder. Exercise & Seasonal Effective Disorder According to the Centers for Disease Control (CDC) and Prevention, 14 percent of people in the United States experience SAD (also known as seasonal depression). But research shows that many people can manage or avoid SAD with 30 to 60 minutes of exercise and 20
References: RosenLN,TargumSD,TermanM.Prevalenceof seasonalaffectivedisorderat four latitudes.PsychRes.1990.31;131-144. RosenthalNE.Winterblues:everything youneed to know tobeat seasonalaffectivedisorder.NewYork,NY:GuilfordPress;2006.
BlumenthalJA,BabyakMA,DoraiswamyPM,etal.Exerciseandpharmacotherapy in the treatmentofmajordepressivedisorder.PsychosomMed.2007;69(7):587-96. Centers forDiseaseControl (CDC)andPrevention.CDCFeatures. Insufficient sleep isapublichealthepidemic.www.cdc.gov/features/dssleep/.AccessedNovember1,2016. Centers fordiseaseControlandPrevention.AlcoholandPublicHealth.Frequentlyaskedquestions.http://www.cdc.gov/alcohol/faqs.htm.AccessedNovember1,2016.
Simple Tips For Shoveling Snow! Snow shoveling can lead to a number of health risks for many people, from back injuries to heart attacks. The following tips can help keep you safer when you set out to shovel:
Lighten your load. Consider using a lighter-weight plastic shovel instead of a metal one to help decrease the weight being lifted. Consider multiple trips. Consider shoveling periodically throughout the storm to avoid having to move large amounts of snow at once. Keep up with snowfall. Try to shovel snow shortly after it falls, when it is lighter and fluffier. The longer snow stays on the ground, the wetter it can become. Wet snow is heavier and harder to move.
Warm up. Warm your muscles before heading out to shovel by doing some light movements, such as bending side to side or walking in place. Push rather than lift. Pushing the snow with the shovel instead of lifting can help reduce the strain on your body.
Call Doctor Physical Therapy at 856.579.7201 , or visit our website at www.drptnj.com to schedule your appointment today!
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