Great Home Exercises

During the winter months, it is harder to get out and exercise at the gym. Don’t let snowy days, negative temperatures, and icey roads prevent you from getting the daily exercise your body needs. Below are three great exercises that can improve health from home.

  1. Front Plank 

Starting Position: Lie on your stomach  with your elbows close to your sides and directly under your shoulders. Engage your abdominal muscles. Contract your thigh muscles to straighten your legs strongly and flex your ankles.

Upward Phase. Slowly lift your torso and thighs off the floor. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. The shoulders should be directly over your elbows through the entire exercise. Try holding this position for 5 seconds or more.

Plank

Downward Phase: Keep the torso and legs stiff as you slowly lower your body back towards the floor.

2. Forward Lunge

Starting Position: Stand with your feet together

In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor. As you shift your body weight to the lead foot/leg, avoid tilting/swaying the upper body.

As you step forward into the lunge, focus on a downward movement of your hips toward the floor. Lower your body to a comfortable position or until your front thigh becomes parallel with the floor and your shinbone is in a slight forward lean. During the movement, slightly bend forward at your hips. Keep the back straight.

Firmly push off with the front leg, activating both your thighs and butt muscles to return to your upright, starting position.

Alternating-Forward-Lunges_Exercise

3. Push- Up 

Starting Position: Come to a hands and knees position on the floor with your hands directly under your shoulders; fingers facing forward, and knees under your hips.Reach one leg out and away followed by the other leg, bringing you to plank position (position A). Keep the abdominals/core engaged to brace the torso. Your head should be aligned with your spine and your feet should be together.

Downward Phase: Slowly bend the elbows, lowering your body toward the floor. Keep the torso rigid. Do not allow your low back or ribcage to sag or your hips to hike upward. Try to lower yourself until your chest or chin touch the mat or floor. Your elbows should stay close to the sides of your body.

Upward Phase: Press upward through your arms, straightening the elbows. Keep the torso rigid. Do not allow your low back to sag or your hips to hike upward.

pushup

For additional home exercises please visit https://www.acefitness.org/acefit/fitness-programs-article/2863/Top-25-At-Home-Exercises/

To join Knott County Family Healthcare’s weight loss program please visit http://www.kcfh.net/?page_id=104

New Year, New You

 

As 2016 comes to an end, many New Year’s resolutions are being formed. It is estimated that 38% of all American New Year’s resolutions concern weight loss. Achieve your weight loss goals for 2017 by joining Knott County Family Healthcare’s weight loss program, New You.800x800

The New You program includes:

  • Weekly Diet Plans
  • Weekly Workout Regimen

 

Start off 2017 the right way by enrolling in New You,  Knott County Family Healthcare’s  weight loss program. To sign up, check out the following link: http://www.kcfh.net/?page_id=104

How to stay Heathy During the Holiday Season.

     20121120

Thanksgiving is upon us and Christmas is approaching quickly.  Social, celebratory occasions are one of the most common places where people overeat. Instead of packing on a few pounds, make this holiday season a healthy one. Below are three key areas to focus on in order to combat the typical negative holiday health habits and maintain your weight.

1.) Body

Your body is an energy processing machine. Make sure your body is operating at full capacity by getting at least 7 hours of sleep, drinking plenty of water, and exercising at least 30 minutes per day. Staying hydrated can prevent thirst that can be confused with hunger. Getting 30 minutes of exercise each day will not only help you fight off weight this holiday season, it will reduce your risk of Cardiovascular Disease, Type 2 Diabetes, and Metabolic Syndrome.

2.) Diet

Half the battle with eating healthy is being conscious of what you eat, how much you eat, and when you eat. This holiday season, be mindful of what type of “fuel” you are putting into your body. During meals, eat slowly to let your body respond to becoming full. While growing up, many people were taught not to be wasteful and “clean their plate”. Use smaller serving plates to reduce the amount food that you might feel obligated to eat. Lastly, resist the urge for a second serving. Skipping seconds is a key to success.

3.) Mindset

Don’t restrict yourself from certain types of foods. If you see something on the dessert table that you want, go get some! You have to be realistic with how you mentally approach eating healthy. The holidays are a time for celebration and relaxation, just remember to eat in moderation.  Eating one serving of a particularly unhealthy food will not be detrimental to your health.

If you are looking to improve your health and lose weight, please call our office to enroll in our New You customized weight loss program.

 

Common Fall and Winter Illnesses to Be Aware of

img_0003

As the temperatures drop, our immune systems have to adjust. Immune responses become less efficient as the temperatures decline, leading to a higher frequency in illnesses.  Below are a few of the most common viruses and illnesses that arise during the fall and winter months.

  • Rhinovirus 
    • Better known as the common cold, the rhinovirus is one of the main reasons children miss school and adults miss work.  The usual symptoms consist of runny nose, sore throat, coughing, and sneezing.  Recovery time ranges from 7 to 10 days.
    • http://www.cdc.gov/features/rhinoviruses/
  • Bronchitis 
  • Norovirus
    • Norovirus is a very contagious virus that can be contracted by coming in contact with an infected persons, eating/drinking contaminated food or water, or by touching contaminated surfaces. This virus causes inflammation of the stomach and/or intestines. Common symptoms consist of diarrhea, vomiting, nausea, and stomach pain.
    • http://www.cdc.gov/norovirus/about/symptoms.htmlv

The best methods of prevention are to wash hands frequently and avoid touching your eyes, nose, and mouth with unwashed hands.  For more information, check out the links listed with each illness.

If you experience any of the symptoms listed above, please do not hesitate to call and schedule an appointment with Knott County Family Healthcare.

 

 

Flu Season is On the Horizon

images

 

Flu season is fast approaching and now is the time to begin preparing. Historically the peak months for the influenza virus are between October and March.  According to the CDC, influenza vaccinations are most effective when administered at least one month before flu season begins. Each year the influenza virus changes genetically.   Therefore, last year’s vaccination will not be able to combat this year’s virus efficiently.  Getting a flu shot in September allows the body to build up immunity to the most recent strain of the influenza virus.

 

Protect your body, and save yourself some trouble by scheduling an appointment this month to get the latest influenza vaccination.

 

For more information regarding the influenza virus please visit http://www.cdc.gov/flu/about/season/current.htm

It is August, which Happens to be National Immunization Awareness Month.

National_Immunization_Awareness_Month

It is just about time for the children to go back to school, make sure your child is up to date on his/her immunizations.  Many vaccine preventable diseases are still common in the United States.  Even uncommon diseases found in other places in the world can be a threat.  Any of these diseases could be serious, even for healthy people

Adults should also make sure to be caught on their booster shots and immunizations.  Anyone who is consistently working with or regularly around infants or the elderly need to be up to date one immunizations. Being caught up on immunizations can save you time, money, and time with loved ones by preventing future sickness.  Make sure to call in and Schedule an appointment to get the most recent vaccinations with Knott County Family Healthcare

(606-785-9440).

July is UV Safety Month.

UV-Protection

Sun exposure can cause skin cancer at any age.  Skin cancer can almost always be cured when it is detected early.  With that being said, make sure to pay attention to your body and examine yourself on a monthly basis.  Early signs of skin cancer could be any of the following;

  • Pale, wax-like, pearly nodules.
  • Red, scaly, sharply outlined patches.
  • Sores that don’t heal.
  • Small, mole-like growths – melanoma, the most serious type of skin cancer.

If you find such unusual skin changes, call Knott County Family Healthcare to schedule of an appointment (606-785-9440).

Five Tips For  UV Protection

  1. Cover up.  Protect your skin with clothing.  Dark colored, tightly woven garments tend to be the most protective.
  2. Use sun screen.  Sun screen is a great source for protection against UV rays. However it does not entirely bock UV rays. It acts more like a filter and drastically reduces UV damage.
  3. Wear a hat. A wide brim hat (not a baseball cap) is ideal because it protects the neck, ears, eyes, forehead, nose, and scalp
  4. Wear sunglasses that block UV rays.  You should purchase a pair that blocks 99 to 100 percent of UVA and UVB radiation. That does not necessarily mean you have to buy an expensive pair.  Look for labels that guarantee the protection, most unlabeled pairs do not offer protection.
  5. Limit your exposure to direct sun light.  Seek shade, especially during the hours of 10 a.m. and 4 p.m..

For more information regarding UV safety please visit https://www.osha.gov/Publications/OSHA3166/osha3166.html and http://www.cancer.org/cancer/skincancer-melanoma/moreinformation/skincancerpreventionandearlydetection/skin-cancer-prevention-and-early-detection-u-v-protection .

June is Men’s Health and Scleroderma Awareness Month

june 'mens

June is the official month for Men’s Health awareness and /scleroderma.

 

Far too often Men’s preventative care takes a backseat in life until it is too late. Research shows that men are more likely to postpone routine appointments and/or disregard symptoms of a health problem (http://www.nchpad.org). Common issues and diseases that men face include; heart disease, prostate, testicular, and colon cancer, and osteoporosis later in life. Fortunately, in many cases, these diseases can be stopped early on with preventative care. Make sure to stop by Knott County Family Healthcare and get a thorough check-up before it is too late.

 

“An ounce of prevention is worth a pound of cure.”

 ~ Benjamin Franklin

 

Scleroderma (systemic sclerosis) is a chronic disease where a person’s connective tissue hardens. Some scleroderma patients may have symptoms that are visible such as tight skin, while others may have invisible symptoms that only effect his/ her internal organs. Lung disease is a leading cause of scleroderma-related deaths, and is a common serious complication of scleroderma. Lung involvement is a key predicting factor and is often the first sign of having scleroderma. It is important to be screened with an electrocardiogram and pulmonary function tests. Knowing the early symptoms of scleroderma can help prevent permanent organ damage. To learn more about scleroderma please visit http://www.scleroderm.org

 

Get ready for summer!

Summer?? Yes! If you’re needing to lose weight and get ready for hot weather, NOW is the time!

Let us design the perfect weight loss program especially for you. Everyone is different so why be on a program that doesn’t fit your needs?

We can help you change your mind and your body!

Call for an appointment today and begin to change your mind and body for a better tomorrow !

606-785-9440

 

New Year, New You

It’s February and New Year’s resolutions are starting to fade. Don’t let your motivation slip away! Stop in and buy the supplements you need to get the body you want. Now until the end of February, New You Probiotics and Adrenal Supplements are 50% off. Use the code February50 at check out and shed those winter pounds.adrenal supplementprobiotic