Exercising to Reduce Healthcare Costs

A new study shows that people who have heart disease and regularly workout typically save in yearly healthcare costs according to Lisa Rapaport. The American Heart Association states that people should be getting at least 30 minutes of moderate aerobic activity five times a week. Moderate activity includes mowing the lawn, cleaning or walking at a fast pace. The AHA also states that 25 minutes of vigorous aerobic activity three times a week or a combination of moderate and vigorous activity is acceptable. Activities that are considered vigorous are running, swimming laps or participating in an aerobics class. This amount of activity has been shown to reduce complications and death from heart disease. According to the study, only one-third of heart disease patients get this amount of weekly exercise. 

A nationwide survey was completed in 2012 involving over 26,000 adults. The study found that 9 percent of these adults had cardiovascular disease. The participants that had cardiovascular disease had overall higher healthcare costs. Heart disease sufferers that workout at least 30 minutes five times a week typically saved $2,500 each year in healthcare costs.  It is speculated that if at least 20 percent of heart disease patients would meet their minimum physical activity recommendations, approximately $6 billion would be saved a year in healthcare costs. Participants of the survey that had high blood pressure were not included in the heart disease group, which may have led to an underestimation of those with heart disease and thus would increase the average amount paid for healthcare costs. It is never too late to start exercising, but it should always be done under a physician's care. To find out more ways to improve your health, please visit our website at www.oxborochiro.com.  

Source: http://www.reuters.com/article/us-health-fitness-heart-costs-idUSKCN11E2H4

School Lunches

Packing your child's lunch throughout the school year can be a daunting task. Mary Brophy Marcus in her article titled "5 Worst Things to Pack in Your Kid's School Lunch" discusses food items that should typically be avoided when packing lunches and offers alternatives to creating healthier meals for the family.

Although deli sandwich meats are easy to pack for lunches, they are typically full of nitrates, unhealthy fats, extra sodium and added colors. Despina Hyde, a registered dietician, suggests roasting meats the weekend before and slicing it for the following week's lunches. Vegetables such as spinach, red peppers, cucumber, pickles and even apples are a healthy addition to sandwiches. Instead of using mayo some healthier alternatives are hummus, mustard or avocado. Whole wheat bread is the best option for a bread choice because it has 3 grams of fiber in each slide. 

Peanut butter and jelly sandwiches can be a healthy option for lunch if you avoid nut spreads that contain extra sugar, artificial sweeteners and hydrogenated oils. Jelly can oftentimes contain a large amount of added sugars so it can be helpful to use sliced fruit to sweeten the sandwich. As an alternative to a sandwich, you could pack apples, nut butter and whole wheat crackers. 

Food kits that contain deli meats, cheeses or even build-your-own pizza typically aren’t a healthy option due to their processed nature and excess salt and sugar. Homemade wraps, sandwiches or even pizza can be made to be healthy. Sandwiches and salads that are filled with mayo are not healthy options for a school lunch due to their saturated fat content and potential to spoil. An alternative to these types of sandwiches and salads are using Greek yogurt, lemon juice and avocado to create a creamy mayo substitute. If you are going to make a sandwich with tuna or egg products, remember to always use an ice pack to keep the items cold. Despina Hyde dismembers the myth that all yogurt products are healthy. Oftentimes, yogurt is packed with sugar and artificial colors. Combining plain yogurt with fruit on the side is a nice alternative to the typical kid’s yogurt at the grocery store. Remember to use an ice pack to make sure the yogurt stays cold until lunch time. 

With all of these healthy alternatives to school lunches, it is also important to make sure the food your child is consuming is safe. You can pack antibacterial hand wipes to encourage your child to wipe their hands before and after lunch to prevent the spread of germs. If their lunch is perishable, remind your child to get rid of it and not save it for a later time. The maximum amount of time to leave out perishable items is 1 1/2 hours. If you sent soup or casserole for your child to school, it is best to make sure you have a quality thermos to keep the items hot. When the lunch bag comes home at night, make sure to clean it out with an antibacterial spray or wipe. Packing lunches is a great way to involve the entire family in eating healthy lunches. For more information on keeping your children healthy throughout the school year, please visit our website at www.oxborochiro.com. 

Source: http://www.cbsnews.com/news/school-lunches-the-5-worst-things-to-pack/

Incorporating Play Into Exercise

Andrew Heffernan discusses in his article "How Fun Fosters Fitness" the importance of incorporating play into your life especially when it pertains to exercise. Play can make exercising more exciting, fun and effective. Play is defined as "occupying oneself in an activity for amusement or recreation" according to Heffernan. In our world, play can include games, painting, dancing or even gambling but it is dependent on one's personal preference. Although there are not defined survival benefits for playing, play is wired in a particular survival area in our brain.

Play is sometimes done solely for the sake of enjoyment which is why some people view it as a poor use of their time. With our ever expanding daily schedule it can be hard to find to incorporate play into our days. Play has particular characteristics that help define it. Play is done voluntary for the sake of it being fun and exciting. Play can be structured but also has the potential to be spontaneous and allows room for freedom from time constraints. During moments of play, we typically lose our sense of being self-conscious and just enjoy our time. Play can involve multiple people which can harbor competition, fun and social interaction. Some examples of play include playing a musical instrument, dancing, sports, reading or art classes.  A lack of play time particularly when children are under the age of 10 has been shown to increase depression, addiction, lower impulse control and less meaningful relationships with others.

Incorporating play into exercise can take place in a variety of ways. When using gym equipment, play can be harnessed by using equipment with multiple purposes such as kettlebells, medicine balls, hula hoops or even logs in the backyard. These types of equipment can create excitement and fun while working out. Oftentimes, sports are played many years without much variety of other activities incorporated. It can be beneficial to play a plethora of sports to get you excited about exercising and play. The outdoors provides many opportunities for playful exercise. Parks, trails and lakes provide many options for the types of exercise you can partake in. Incorporating others into your exercise routine can increase fun. Try giving your workout partner a piggyback ride in place of dumbbells or pushing against them to simulate a weighted sled. To discover more ways to take care of your body, please visit our website at www.oxborochiro.com.

Source: https://experiencelife.com/article/play-on/