Desi Bartlett M.S., CPT, Fitness, Yoga & Dance Expert, Mom & Spokesperson.

Posts tagged: fitness

Travel Health and Fitness Tips

Recently while working with a private client, I made a list of health and fitness tips for executives on the go. Whether it is a trade show, convention, or an important meeting, travel can be stressful. Here are some ways to stay healthy;
A few tips for health & exercise and travel;

Schedule 15 minutes a day for exercise first thing in the morning. This can be a quickie workout for your core. When traveling a straightforward core workout is; 100 crunches, 50 bicycles, 100 oblique crunches on the right, 100 oblique crunches on the left, flip over and try 3 sets of superman (10-15 reps each set). This will also help to maintain good posture throughout the day.

Bring protein bars or snacks with you so that your blood sugar doesn’t drop. If you go 4 hours without eating, then the next time you eat, you’ll be more likely to go for simple sugar to boost your energy. Try Quest protein bars (25 grams of protein and not just a glorified candy bar), or a hand full of trail mix; either of which will help stabilize your blood sugar.

Drink as much water as you can. Flights dehydrate our bodies, and then we are more likely to want something to quench thirst and add a pick me up (caffeine or sugar). If you can drink water on the plane, it helps.

Try a wonderful Yoga pose called Viparita Karani. In this pose you lay down on the floor, with your legs up the wall. You can put a pillow under your lower back for comfort, and if you really want to treat yourself, use a lavender scented eye pillow and spa like music .You can do it on the hotel floor with a pillow for 10 minutes before sleep.. It helps with sound sleep, especially when traveling. It also helps to regulate thyroid function.

Every time that you check your watch, relax your shoulders. Stressed out shoulders (and traps) like to jump up a bit, and that is usually made worse by stress (even good stress), so it helps to have a cue throughout the day to remember to release them.

Safe travels!
Namaste,
Desi

Arthritis and Exercise

Recently, a wonderful woman from the East Coast sent me a message asking about arthritis and exercise. I would like to share my response so that anyone suffering from RA, has additional information on exercise and fitness. Here are my recommendations;

1.) get Dr.’s permission to exercise

2.) once your Dr clears you to exercise, please check out
http://www.m.webmd.com/a-to-z-guides/exercise-and-rheumatoid-arthritis

3.) avoid high impact exercise

4.) in my experience there are good days and bad days with RA. Some people are sensitive to humidity and notice symptoms flare. Please listen to your body and when your symptoms flare, take a day off.

5.) exercise in a cool room whenever possible

6.) The lightweights you have are a great place to start. There’s no need to lift heavyweights with RA.

7.) the CDC recommends that everyone can break up their exercise throughout the day. I really like this approach for RA. As always, check with your Dr., and consider doing just the weight training section of my DVD in the AM, and just the flexibility in the PM. The next day, do just the cardio. You can cycle exercise that way, and let your body adapt to training again with RA.

8.) if you ever have access to a pool, even if it’s only on vacation, you don’t have to swim to benefit from training in the pool. Walking forwards, backwards and sideways gives you a fantastic workout with little weight on your joints.

9.) Please check with ACE (American council for exercise), as they will have local recommendations for trainers who work with RA. If that does not pan out, please ask your rheumatologist for a prescription to see a physical therapist. Many times insurance will cover part of this work, and the PT can assess the level of pain in each joint, so as to prescribe the correct exercise.

10.) Make sure that you have good, supportive athletic shoes (nothing more than 2 years old).

Please call your Dr., get clearance to exercise, start with my DVDs, and then get a Rx for physical therapy from your rheumatologist.

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