Fit Louisville


Greater Louisville Health Guide is a directory and resource guide to health providers and services in Louisville, Kentucky. Includes listings of area doctors and dentists, hospitals, nursing homes and emergency care.

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F I T 2 0 1 7 - 2 0 1 8 5 work. Laptops are horrible for ergonomics. It is impossible to have a laptop at a good position for both your neck and shoulders. The easiest solution that I have found is to purchase an extra keyboard. That way, you can prop the laptop up to get the screen to eye level, and then you can have the keyboard down low enough that your shoulders are relaxed. Second is sitting too long. I encourage my patients to use a timer — either on their phone, computer or even carrying around a kitchen timer — to prevent themselves from getting sucked into their work and sitting too long, to create opportunities to get more steps and stretches. A sit-to-stand workstation is ideal — though I have had just as many problems with people standing all day as sitting — so that you can change positions frequently throughout the day, but I realize that this is not always practical or possible." 40s TO 50s Common injuries: soft- tissue injuries; disc-related injuries; arthritic/degenerative conditions; work injuries "Our childhood injuries and bad decisions start to catch up with us at this point in life. Knees, ankles, shoulders, hips, backs — they all start to ache a little more, move a little less freely and slow us down a little bit more. We also tend to have less energy. A downward spiral starts to happen — we hurt so we don't move, and then we hurt more because we aren't moving. It is very important to find low-impact activities that you can tolerate — yoga, swimming, water aerobics, elliptical training, cycling. "One thing people in this age group need to start focusing on in particular is balance. We gradually lose our balance as we age — it is not something that disappears overnight. Balance problems can arise from many different problems — vision issues, dysfunction in the vestibular system, etc. — but as it relates to the musculoskeletal system, there are a few things you can do to help. Having good flexibility and mobility will decrease the likelihood of falls because you will be able to make corrections more easily. For example, ankle mobility is especially important. If you do not have good mobility in the ankles, you will not be able to adapt to changing surfaces and make the appropriate adjustments. The easiest way to start working on ankle mobility is doing 'ankle ABCs.' While sitting in a chair, pretend you have a marker between your toes and draw out the alphabet. You want to keep your leg as still as possible and try to exaggerate the movement of the ankle as much as possible. Doing yoga or other stretching programs will help improve full body flexibility as well. Strength and stability training, particularly in the hips, core and legs will also help to improve balance." 60s AND OLDER Common injuries: arthritis/ degeneration; falls; postural difficulties; immobility "After the age of 60, flexibility, strength and balance are all crucial, but if I had to pick one thing for older adults to work on, it would be mobility. Many people go into retirement and just quit moving, and it doesn't take long to start deteriorating. I always describe it to patients as the 'Tin Man syndrome' — if you don't move a joint, it will start to 'rust' and be harder and harder to move. Simply take all of your joints through their pain-free range of motion on a daily basis. It is amazing how much movement we can lose without realizing it. I have many patients who can't turn their heads or raise their arms overhead when we first start out, and they didn't even realize that was a problem before I asked them to perform the movements. We have to challenge our joints on a regular basis to prevent them from locking up. "Falls are typically the greatest fear at this age. The best thing you can do to prevent falls is to exercise. Do weight-bearing exercise like walking and do some type of resistance training, both of which will help with balance, mobility and even improving bone mass. "I see a lot of people lose independence because they struggle with mobility. For example, if you can't get up out of a chair without assistance, that should be your exercise. Start with using both arms to push out of the chair 10 times per day, then using one arm, and then finally progressing to doing it without assistance. There are even classes out there like 'chair yoga.' "I also think a really good thing to do with exercise is to incorporate a social aspect to it. A lot of times as we age, we lose a lot of our close friends and contacts and don't do as many things socially. Finding a walking partner or a workout buddy to go to the gym or classes with would be a great way to enjoy the benefits of exercise along with the benefits of social interaction." 3 TIPS FROM CURTIS HALL OF BAREFIT ADVENTURE TRAINING ON LOGAN STREET "Say you've been working in an office job for 10 years. You're body, over those 10 years, has been adapting more and more to sitting in an office chair, becoming more and more hunchback. It's going to take time and attention to move it into a proper and correct alignment. Think about it like digging a hole. It's going to take you close to the same amount of time to dig the hole as it is to fill it back in." "I have tendonitis that I got back in high school from bad running form. It still affects me now, even though I've overcome it through proper training and rehab. If I don't watch myself, if I slack off on my rehab, it'll let me know: 'Remember me from 15 years ago?' If you build a good foundation, the rest of the building is going to be much more solid and stable. And much more long-lasting and reliable. It comes down to distilling proper body mechanics and correcting bad body mechanics that people probably learned while trying to lift the most weight in the high school gym." "One of the biggest things affecting kids — and everybody — is not enough movement. Half an hour three days a week is not going to replace all the hours you sit in front of the computer or on the couch. Our bodies are designed to move. If it doesn't move, it's going to get out of whack. If your daily routine is wake up, drive to work, sit at a desk all day, go home, eat dinner, sit on the couch all night, and go to bed, then a great place to start would be to set a little alarm reminder at work to get up. Maybe start out by just standing for 10 minutes a day."

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