Ways to Heat Up Date Night!!

8 Ways to Heat Up Date Night!

Get your heart really pumping on your next date night and sneak in some exercise! With a sense of adventure ( and perhaps a sense of humor ), you could be on your way to burning enough calories for DESSERT!

1. Dance the night away! Salsa, Tango, or foxtrot with your special someone - Ballroom dancing can burn a whopping 240-260 calories in just one hour session!

2. Wander about winter! Take advantage of all winter has to offer- Start a snow ball fight - Build a snowman - Go ice skating or cross country skiing!

3. Walk the dog! Take a leisurely walk with your sweetie and the pooch! Some restaurants and cafes now allow canines in outdoor seating areas - Pack a picnic and head towards the park!

4. Window Shopping! A 30 minute stroll before and after a meal can burn 90 - 130 calories! - You can also break it up into two 15-minute sessions!

5. Rent a Movie! Cue up a fitness video from the library - video store - DVR - or online. Trying a new type of exercise, such as yoga or aerobics, at home allow you the freedom to make mistakes and laugh at yourself (or your partner)!

6. Do some good! Volunteering at a hospital, youth program, school, or park can keep you moving and provide you and your loved one with some special bonding time.

7. Go bowling! Not only is bowling a fun activity to do as a couple or with a group of friends, it is also a great way to strengthen muscles and improve flexibility.

8. Quick and Easy! Don't forget the simple ways to burn calories, whether you are on date night or just out and about. Take the stairs - Park at the far end of parking lot - Avoid automatic doors and open the door for your date yourself!

TOP 10 BENEFITS OF BEING ACTIVE!

1. Improve blood glucose management - Activity makes your body more sensitive to the insulin you make. Activity also burns glucose (calories). Both actions lower blood glucose!



2. Lower blood pressure - Activity helps your heart pump stronger and slower!



3. Improve blood fats - Exercise can raise good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. These changes are heart healthy!



4. Take less insulin or diabetes pills - Activity can lower blood glucose and weight. Both of these may lower how much insulin or diabetes pills you need to take!



5. Lose weight and keep it off - Activity burns calories. If you burn enough calories, you'll trim a few pounds. Stay active and you will keep the weight off!



6. Lower risk for other health problems - Reduce your risk of a heart attack or stroke, some cancers, and bone loss!



7. Gain more energy and sleep better - You'll get better sleep in less time and have more energy, too!



8. Relieve Stress - Work out or walk off daily stress!



9. Build stronger bones and muscles - Weight-bearing activities, such as walking, make bones stronger. Strength-training activities, such as lifting light weights (or even cans of beans), make muscles strong!



10. Be more flexible - Move easier when you are active!

Walk Away a Winner!!!

Good Health has its Rewards: Walk Away a Winner!!

Walking is a great way to get and be fit. Walking improves Circulation and mobility - Promotes weight lass - even helps reduce stress! There is no time better than now to begin a walking routine.

If you are not used to being active, star with 10 minutes each day and build as your energy increases. When you begin, find a comfortable pace and try to add about 3 to 5 minutes to your walking time each week. A good goal to shoot for is to walk 30 to 45 minutes, 5 days a week.

You can use a pedometer to track how many steps you take each day. Experts suggest you build up to 10,000 steps a day = 5 miles. First, check how many steps you do now - Wear the pedometer of 1 week or 2 - find out the average steps you take each day - once you know your starting pint, try to up your daily average by 500 steps every couple of weeks - Before you know it, you will hit 10,000 steps.

Quick tips to put an extra SPRING in your step:

* Stretch for 5-10 minutes before and after every walk.

* Keep a good posture - Gaze forward not down at the ground with your chin level and head up.

* Stay hydrated - drink 8 ounces of water before you begin your walk.

* Wear shoes designed for walking for greater comfort and injury prevention.

* Your walks don't have to be long and strenuous to be beneficial.

If you are a Diabetic:

* Wear your diabetes ID

* Check blood glucose before exercise - under 80 eat a piece of fruit-crackers-glass of milk.

* Check blood glucose after exercise - this will tell you how your glucose react to exercise.

* Carry a snack to eat if you'll be active for a few hours.

By Walking an extra 5 minutes a day - you can burn an additional 24 calories per workout! that may not seem like much, but over the course of 1 year that totals up to 8,760 additional calories burned!!

So get out there and start walking!

Findlay's Day of Dance

The Advanced Footcare Clinic will be at the Day of Dance for Health event sponsored by Blanchard Valley Health Systems! The event is to raise awareness for women's health issues, as well as enjoy a day to enjoy different dance styles, watch dance performance groups, take in music, eat good food, sign up for give-a-ways, receive health screenings and even win door prizes. Our office will have a booth at this event to share valuable health information about your feet. When you are exercising or dancing regularly you can really improve your over-all health. But nothing will hinder your ability to do so quicker than sore feet. So we want to give you tips on how to avoid this type of pain, as well as making you aware that we are available when you do experience foot problems. We will also have special offers and products from our office. Our display will include examples of our new therapeutic shoes. We want our patients to see that our shoes are not what they traditionally think of as therapeutic shoes, but they have been updated to offer great style as well as great footcare. And these shoes are available to all our patients, not just diabetics. We will also have an offer on a free pair of Dr. Comfort brand slippers for anyone who makes an appointment to see the podiatrist. And lastly, we will be offering free giveaways on some of our most recommended moisturizers, creams, scrubs, soaks, and other products.

The event will be held on Saturday, February 27th from 10:00am to 2:00pm. It will be in the University of Findlay's Koehler Center and the admission fee is a toothbrush and/or tube of tooth paste for charity. There is no preregistration required. Any questions can be directed to 419-423-5551. We look forward to seeing you that Saturday to enjoy yourself and learn all about women's health needs.

CUSTOM ORTHOTICS

INCORRECT MOVEMENT STRAINS YOUR FOOT:

When your foot flattens too much, some bones and soft tissue are forced to support too much body weight. Muscles may pull harder on these areas, making it difficult for your ligaments to hold the joints and bones in place. Over time, the strain on the soft tissue and joints may cause foot problems.

Example: When walking - At contact, the inner part of your heel hits the ground instead of the outer edge. During mid stance, the ankle and heel are misaligned and your foot has no arch.

ORTHOSES CONTROL MOVEMENT, STOP STRAIN:

By limiting the swing of your heel, orthoses control the amount your foot flattens. The stress of weight bearing is better distributed throughout your foot, reducing strain on soft tissue and joints. Existing bone or soft tissue changes may not disappear, but orthoses can help reduce of eliminate your foot pain.. If your hips or knees also hurt, orthoses may relieve this symptom, too.

Example: When walking - At heel contact, orthoses limit the swing of your heel so your heel strikes the ground correctly. During mid stance, your orthoses support your foot so it can regain its arch, allowing the ankle and the heel to align.

CUSTOM ORTHOTICS

WHY YOU MAY NEED ORTHOTIC SUPPORT!

Bone and Soft Tissue Changes: Changes in the shape of your foot may be caused or aggravated by over pronation. Some shoe types, such as high heels, or strenuous sports activities, like running, may also stress bones and soft tissue. This irritation may speed up changes or increase pain.

Bunion: The big toe joints shift position, creating a bony bump

Flat foot: Arch of the foot is unstable or weak, resulting in a foot that looks flat.

Plantar Fascitis: The plantar fascia running along the bottom of the foot (heel) becomes inflamed.

Callus: Skin builds up where bone presses against the bottom of the foot

Variations in Body Structure: Your foot may over pronate because of a hip or leg problem. too much flattening of the foot may be your body's way of offsetting faulty limb development. This incorrect foot movement sometimes makes your hips or knees hurt along with your feet.

In - or Out- Toeing: A child's legs, knees, or feet may develop in a way that forces the foot to turn in or out.


Joint Problems: Too much or too little motion is allowed by the joints in the hips, knees, ankles, or feet.

Limb Length: Corresponding bones on the right and left sides of the body are a different lengths.

Medical Problems: Some diseases damage the nerves in your feet, making you unable to feel a cut or a sore. Other illnesses may limit your body's healing ability. Under these conditions, a minor skin break on your foot can lead to serious infections, threatening your overall health.

Diabetes: This health disorder may cause loss of feeling in the feet and may also slow healing.

Arthritis: This disease may cause inflammation or even destroy the joints in the feet.

CUSTOM ORTHOTICS

Understanding Your Feet!

Your feet work hard! They support your weight. They absorb the shock of your body pounding against the ground and they adjust to the many different surfaces you walk and run on. Each foot contains 26 bones, 33 joints, and may types of soft tissue including muscles, tendons, and ligaments.

Bones Form The Framework!

Bones give shape to your foot. The bony structure of the arch also helps your foot support your weight and protect your body from jarring shocks. The joints allow you to bend and move your foot and toes.

Soft Tissue Links Parts!

Your muscles are connect to your bones by tendons. As the muscles of your legs and feet tighten, your foot bones move at their joints. Ligaments connect bone to bone at the joint.

Your Feet On The Move!

As you walk, your heel swings from side to side very slightly, like the pendulum on a clock. When you foot hits the ground, the contact stops the swing of your heels, and your arch begins to flatten. The flattening is called pronation. The opposite movement, supination, happens as your heel lifts off the ground and your foot regains its arch.

When you heel touches the ground, the soft tissue connected to the bones and joints relaxes. Your foot is now able to flatten, adapt to uneven surfaces, and absorb the shock of striking the ground.

During mid stance, your heel reaches the midpoint of its side-to-side swing. Now your heel is below your ankle bone, and the front and back of your foot are aligned. Your foot now bears your full weight.

As your heel lifts, soft tissue connected to bones and joints tightens. Your foot regains its arch. This allows your toes to push your weight off the ground, with your bit toe exerting the most force.

WHY YOU MAY NEED ORTHOTIC SUPPORT

If your heel swings too far when you walk, your foot may be overpronating or flattening too much. this incorrect movement stress and weakens parts of your foot. Over time, you may develop symptoms in your feet, ranging from a change in shape to pain when you walk. If a medical problem places your feet at risk, you may need help protecting their tender area.