Sports « Weekly Gravy

If you’ve vowed to be more active this year, be sure you have proper athletic shoes, a doctor suggests. “The right shoe is important for a runner as much as a good tennis racket is important for a tennis player,” said Dr. Ronald Lepow. He is an assistant professor in the department of orthopedic surgery at Baylor College of Medicine, in Houston. You don’t have to spend hundreds to get good athletic shoes, but you do need shoes that match your level and type of activity, Lepow added. For example, a training flat provides more protection and is a good choice for weekenders or those doing moderate exercise. Running shoes have added support and cushioning, and are good on tracks and for races. Training shoes tend to be more flexible, permit a wide range of movement, and are good to wear in the gym, according to Lepow. He said that athletic shoes should be a half size or full size larger than your regular shoe size. There should be a thumb nail’s distance between the end of your big toe and the end of the shoe, which can be checked when you’re standing with the shoes on and laced up. Wearing the wrong type of shoe can lead to injury, pain and discomfort after exercise. Back or hip pain, shin splints or cramps could be… read on >

Boosting athletes’ neck strength in the off season might reduce their concussion risk in sports such as football and soccer, researchers say. This is among several recommendations from researchers at Rutgers University in New Brunswick, N.J., who are looking to prevent these serious head injuries in athletes. “Our ability to detect sports-related concussions has greatly improved, but our ability to prevent concussions and decrease post-injury outcomes remains limited,” said study lead author Allison Brown. She is an assistant professor in the School of Health Professions. “We have identified neck strength, size and posture as potential factors that reduce risk by lessening the magnitude of force upon impact. Thus, increasing neck strength and possibly size could substantially reduce risk or severity of injury or outcomes,” Brown said in a university news release. For the study, her team reviewed previous research on the relationship between sports-related concussion risk and neck strength, size and posture. A neck that is stronger, thicker or in a forward posture — ears ahead of rather than aligned with the shoulders — may reduce the amount of energy transferred to the brain during an impact, reducing the risk and severity of concussion, said study senior author Carrie Esopenko, also an assistant professor in the health professions school. Esopenko noted that compared with men, women typically have less neck strength and a higher risk… read on >

Take a stand for a longer life. Researchers say even a few extra minutes off the sofa each day can add years to your life span. “If you have a job or lifestyle that involves a lot of sitting, you can lower your risk of early death by moving more often, for as long as you want and as your ability allows — whether that means taking an hour-long high-intensity spin class or choosing lower-intensity activities, like walking,” said study lead author Keith Diaz. He’s assistant professor of behavioral medicine at Columbia University in New York City. The new study involved nearly 8,000 American adults, aged 45 and older. Each wore physical activity monitors for at least four days as part of research conducted between 2009 and 2013. The investigators then tracked deaths among the participants until 2017. The results: People who replaced just 30 minutes of sitting per day with low-intensity physical activity lowered their risk of an early death by 17 percent, according to the study published online Jan. 14 in the American Journal of Epidemiology. More intense exercise reaped even bigger rewards, the researchers said. For example, swapping a half-hour per day of sitting for moderate-to-vigorous exercise cut the risk of early death by 35 percent. And even just a minute or two of added physical activity was beneficial, the findings showed.… read on >

To support your hip joints, you need to strengthen the muscles that support them. This can help prevent or relieve hip pain and guard against injury. Appropriate exercises target muscles of the thighs and the glutes. Here are three to add to your fitness regimen. Note: Before conditioning, always warm up with five to 10 minutes of easy exercise, like walking or riding a stationary bike. Hip abduction exercises primarily work the outer thighs. Lie on your left side, top leg straight but not locked, bottom leg bent. Slowly raise the straight leg to make a 45-degree angle with the floor. Hold for five seconds, then slowly lower. Do three sets of eight to 12 reps, then switch sides and repeat. Hip adduction exercises primarily work the inner thighs. Lie on your left side with both legs straight. Cross your top leg over the lower leg, placing the foot flat on the floor. Raise the lower leg six to eight inches off the floor, hold for five seconds, and then slowly lower. Do three sets of eight to 12 reps, then switch sides and repeat. Prone hip extensions primarily work the glutes. Lie flat on your stomach on a firm surface and place a pillow under your hips. Bend your right leg so that your calf makes a 90-degree angle with your thigh (the sole… read on >

If you pledged to hit the gym this year, take some steps to prevent skin infections, an expert says. “While skin infections are not a reason to cancel your gym membership, it’s important to follow a few simple steps to avoid germs while you’re at the gym,” said Dr. Brian Burke Adams, professor and chair of dermatology at the University of Cincinnati. “The bacteria, viruses and fungi that cause skin infections to develop thrive in warm, moist places like sweaty exercise equipment and locker room showers. If you’re not careful, you could end up with an infection like ringworm, plantar warts or impetigo,” he said in an American Academy of Dermatology news release. Here’s what Adams recommends: At the gym, wear loose-fitting, moisture-wicking clothes that will help keep your skin dry and prevent germs from growing. Wash your gym clothes after a workout. Always wear shoes, especially around pools, and in locker rooms and showers. Keep shower shoes, flip-flops or sandals in your gym bag. If you have cuts, keep them clean and covered. Don’t use saunas, steam rooms or hot tubs until the wound is healed, Adams said. Wash or sanitize your hands immediately after working out, and shower as soon as possible. After showering, put on clean clothes, including clean socks and underwear. Never share towels, razors or other personal items. Use disinfectant… read on >

Skiing, snowboarding, skating and sledding are great ways to have winter fun, but be sure to take steps to reduce your risk of injuries, experts say. In 2017, U.S. emergency departments, doctors’ offices and clinics treated: 68,809 people for skiing-related injuries, 54,349 people for snowboard-related injuries, 52,308 people for ice skating-related injuries, and 4,499 people for toboggan-related injuries, according to the U.S. Consumer Product Safety Commission. “Overexerting yourself on the slopes can lead to injuries ending your run for the season,” said Dr. Lori Reed, a spokesperson for American Academy of Orthopaedic Surgeons (AAOS). “Individuals are at an increased risk of injuries such as sprains, strains, dislocations and fractures due to exhaustion,” Reed said in an academy news release. “You can prevent these by staying in good physical condition year-round and listening to your body. Don’t push your body when you are in pain or too tired.” Here are winter sports safety tips from the AAOS: Stay in shape and condition muscles before starting winter sports. Warm up thoroughly before an activity. Cold muscles, tendons and ligaments are at increased risk for injury. Drink plenty of water before, during and after activities. Wear several layers of light, loose and water- and wind-resistant clothing. Layering allows you to adapt to your body’s changing temperature. Wear footwear that keeps your feet warm and dry, and has good… read on >

We know that the amount of sitting Americans do is now considered a health threat. Researchers estimate that the average adult spends more than 8 hours a day being sedentary, and it’s not just all that time spent in front of the TV. If you have a desk job and get home too exhausted to do more than plop on the sofa, that number can double. The combination of too much sitting and too little exercise can set the stage for obesity and chronic conditions. It may also lead to premature death, according to research published in The Lancet, and other journals. The problem is that even if you meet the recommendation of a 30-minute workout every day, that may not be enough to counteract all the sitting. The study suggests that it’s better to get in 60 or more minutes of activity daily. But that doesn’t mean you have to double the length of your workouts. In fact, it’s better to reach the additional goal with small chunks of movement throughout the workday, as well as during evening hours. As the American College of Sports Medicine puts it, “interrupt” your sitting time with movement. Of course, you can’t run to the gym every couple of hours when you’re at an office, but here are four ideas you can do at work: Use a standing… read on >

A state-of-the-art home gym might not just be beyond the scope of your budget, it also might be beyond the scope of available space. But don’t rule out this convenient fitness option so fast. According to the American Council on Exercise, if you can clear a 6-foot by 6-foot area for working out, you can outfit a home gym with the basics for under $100. Plus, these space-conscious items can be stored in a closet or under the bed when not in use. Just don’t forget that they’re there once you buy them! Start with a good mat for floor work, like yoga, Pilates, ab exercises and push-ups. The price typically depends on the thickness you choose, and thickness depends on what you’re using it for. Next is at least one stability ball for doing a variety of exercises, including balance work and crunches. Choose one made for your weight and height. When you’re sitting on it, your thighs should be parallel with the floor. Stretchy resistance bands are great for strength training when you don’t want a full set of weights. On their own, they weigh nothing and take up less space than a pair of socks. You might buy them in various tensions to match up with the different strengths of various muscle groups. There are also circular bands that go around your… read on >

(HealthDay News) — Traveling on vacation or for business shouldn’t interfere with getting enough exercise, the U.S. National Institute on Aging advises. Here are the agency’s suggestions for staying in shape while away from home: Pack your workout clothing and shoes. If you’re traveling by car, stop frequently along the way to stretch or walk around. This will help you stay more alert behind the wheel. If you are flying, walk around the airport as you wait for your flight. Include lots of physical activity while you’re sightseeing. Aim for at least 30 minutes of exercise each day. Use the exercise facilities at your hotel.

The number of weekly recommended workout sessions can really add up. With five or more periods of cardio, and two or three each of strength training, flexibility and motor skills for balance and agility, it’s inevitable that you’ll need to do more than one type of exercise on any given day. To make the most of every session, know the right sequence to follow. A Western Colorado University study sponsored by the American Council on Exercise (ACE) tested the variables and found definitive results. First, on days when you’re doing cardio, you should typically start with this workout, whatever aerobic activity you choose. You’ll not only get the maximum benefits by doing it first, but you’ll also warm up your body for the second exercise. If strength training is also part of that day’s plan, do it next. If you’re piggy-backing all types of exercise, flexibility and motor skills should follow strength training, in whatever order you like. The research found that this sequence had psychological as well as physical benefits. However, experts add that it’s fine to personalize these findings based on individual goals. For instance, if you need to focus on one type of exercise in particular, like flexibility to help with low back pain, start a multi-discipline session with that workout so that you’re fresh when doing it. Or if building muscle… read on >