Research has shown that regular physical activity can help improve the quality of your life as well as reduce the risk of disease.  Studies have also shown that people who are inactive have an increased risk of chronic diseases and of course, obesity.

So what exactly can regular exercise prevent? Daily physical activity can help prevent stroke and heart disease because it lowers your blood pressure, raises your good cholesterol, lowers your bad cholesterol and strengthens the muscles in your heart.  Regular exercise can also reduce blood pressure in those with hypertension, prevent bone loss and osteoporosis, improve back pain by increasing flexibility and helping with posture, prevent and control Type 2 Diabetes by reducing body fat and even improve your mood.

You might wonder how much exercise is recommended. The U.S. Surgeon General, the CDC and the American College of Sports Medicine recommend at least 30 minutes of moderate-intensity exercise on most days of the week. Moderate-intensity physical activity is the kind that causes a slight increase in your heart rate and breathing.  It is usually just enough to break a sweat. An example of this kind of activity would be a brisk walk, which is usually where a person is walking at a rate of 3 to 4 miles per hour.

If it has been a while since you have been active, it's a good idea to begin with low-impact activities such as swimming or walking. Once you have gotten in better shape, you can begin introducing more strenuous activity into your routine.

Millions of people suffer from illnesses every day, but the good news is, many of them can be improved or even prevented through regular exercise and physical activity.

What Are the Specific Health Benefits of Exercise? is a post from: Allegheny Medical Blog

Parents are urged to encourage their kids to be physically active--especially because it has been shown that children who are obese have an extremely difficult time losing weight. When a child is overweight growing up, it also makes it harder for them to change their habits and their lifestyle when they become adults.

So why is there such an epidemic?  One reason is the large quantities of readily available foods which are full of sugar and fat as well as high in calories.  The other major factor is a lack of physical activity and exercise.

Just last month, First Lady Michelle Obama announced her program to help end childhood obesity in America.  The campaign is called "Let's Move" and it involves several things: helping parents become more informed about nutrition and exercise, improving food quality in schools, putting a stronger emphasis on physical education and making foods which are healthy more accessible and affordable.

In what other ways can childhood obesity be tackled?  Having parents discourage sugary and high-fat beverages and foods, improving outdoor recreational facility access, making physical education required, having communities better support activities such as biking and walking and improving traffic safety in places where children play or engage in physical activities.

The good news is, the problem of childhood obesity can be solved.  With the involvement of schools and teachers and more education about how it can be prevented, this epidemic can be turned around.

Childhood Obesity: What Can Be Done About This Epidemic? is a post from: Allegheny Medical Blog

Arteries carry blood from your heart to the rest of the body, and the "pressure" is the force of the blood against artery walls. Blood is pumped out of the heart into the arteries each time the heart beats, at which time your blood pressure is at its highest. This is referred to as systolic pressure. Your blood pressure falls when the heart is resting between beats, and this is referred to as diastolic pressure.

Your blood pressure is made up of both the systolic (top) and diastolic (bottom) pressure numbers, for example 100/70.

When you are awake and standing still or not being active, your blood pressure usually remains the same. Anything above 120/80 is considered high, because your heart has to work harder and you have a greater chance of a stroke or heart attack. Specifically, 120-139/80-89 is considered Pre-Hypertension, greater than 140/90 is Hypertension, 140-159/90-99 is Stage 1 Hypertension, and 160 or greater/100 or greater is Stage 2 Hypertension.

Fortunately, blood pressure can be lowered with lifestyle changes such as:

• Getting regular exercise
• Limiting alcohol
• Quitting smoking
• Reducing sodium intake
• Eating a diet rich in fruits and vegetables and low in saturated fat

Sometimes drugs are used to treat high blood pressure, including beta-blockers, diuretics, calcium channel blockers, receptor blockers and more.

Once your blood pressure has been regulated, you should still visit your doctor every few months to make sure that things are still under control.  Ultimately, the only way to find out if you have high blood pressure is to have it checked regularly--this way, you can find out if you need to correct any potential problems before they get too serious.

How Much Do You Know About Blood Pressure? is a post from: Allegheny Medical Blog

Warm ups get the fluids in your joints flowing which helps decrease the wear and tear on muscles that a workout can cause. It also allows the heart some time to adjust and pump nutrients and blood into the muscles. This is especially important for older people, as their hearts tend to be weaker and their joints contain less fluid.

A proper warm-up can also prevent muscle soreness after a workout. The increased blood flow that results from warming up helps to deliver oxygen to the muscles and lessen the build-up of waste products which often causes the muscles to become sore.

The main goal of warming up is just to get the heart to beat faster.  Walking or jogging at a steadily increasing pace is one way, which allows the body's temperature to rise and a light sweat to be achieved. Other great ways to warm up include doing jumping jacks, jumping rope or doing light cardio such as on an elliptical machine or a treadmill.

Once you've warmed up and completed your exercises, it's also a good idea to do a cool down. This helps you stretch your muscles and slow your heart down, and is the perfect ending to a complete, effective and most of all safe workout.

How Important is Warming Up Before Exercise? is a post from: Allegheny Medical Blog

Compared to other types of bags, backpacks are a good choice because their weight is supported by the abdominal and back muscles, which are some of the strongest in the body.  A backpack's weight is evenly distributed across the body if the backpack is worn correctly.

However, if they are not worn correctly or are too heavy, they can cause back pain or strain the joints or muscles.  When a heavy backpack is incorrectly placed on the shoulders, the weight can cause a child to pull their body back.  In order to compensate, a child may bend forward which can end up causing the spine to become compressed.

Here are some safety tips to make sure your child doesn't run into trouble due to their backpack.

Doctors and physical therapists actually recommend that kids carry no more than 10% to 15% of their body weight in their backpacks. Additionally, when buying a new backpack it's a good idea to go for more lightweight packs, such as ones made of canvas instead of leather.

The shoulder straps are also important, and should be padded and wide as thinner straps tend to dig into the shoulders.  Kids should be encouraged to wear both straps on the shoulders instead of just one.

Packs with multiple compartments also help to distribute weight evenly, as do packs that come with a waist belt.  Kids can also avoid backpack injuries by picking up the pack the right way---by bending at the knees and grabbing the pack with both hands when putting it on their shoulders.

Finally, encourage kids to use their desk or locker throughout the day instead of carrying a full day's worth of books in their backpack, and to bring home only the books needed for homework at night.

Backpack safety is one of the topics covered in Allegheny Medical's WellnessCare lecture series. For more information, please contact us at (412) 494-4554.

The Importance of Backpack Safety for Kids is a post from: Allegheny Medical Blog

American Heart Month is observed in order to increase increase awareness of cardiovascular diseases and raise funds for research. Throughout the month, healthy habits are encouraged and emphasized as a means of prevention.

According to the CDC, being heart healthy means choosing healthy foods. Some of their recommendations include selecting low-fat dairy products, drinking alcohol in moderation, cutting back on sugar, eating less than 300 mg of cholesterol per day, choosing foods with very little or no salt and eating lean poultry and meats without the skin.

Additionally, it is also recommended that individuals exercise regularly, control their weight, avoid tobacco and maintain healthy blood pressure, blood glucose and cholesterol levels.

The importance of knowing the symptoms of a heart attack are also stressed by the CDC. Usually heart attacks begin slowly, with mild discomfort. However, some are intense and sudden. Here are some of the specific signs that may signal that a heart attack is occurring:

• Shortness of breath
• Chest discomfort
• Arm, stomach, neck, back or jaw discomfort
• Nausea, lightheadedness or cold sweat

Women account for nearly 50% of heart disease deaths in the United States.  Several  lifestyle choices and medical conditions put women at a greater risk for heart disease, including cigarette smoking, poor diet, diabetes, high blood pressure, high cholesterol and physical inactivity.

Exercise, eating right and knowing more about heart diseases are great places to start.  Take some time this month to think about your own heart, and what you can do to ensure it stays healthy and strong for a lifetime.

February is American Heart Month is a post from: Allegheny Medical Blog

Fortunately, there are ways to help lower your risk of getting sick.  Here are some simple tips help prevent you from catching a cold this season.

Breakfast and Vitamin C

It's always a good idea to start off your day with a nourishing meal.  However, what many people don't realize is that a healthy breakfast that includes vitamin C can help provide your body with the necessary energy and nutrients to fight off cold-carrying germs.

Wash Hands Regularly

Keeping your hands clean is important in order to avoid coming in contact with the aforementioned germs throughout the day.  Be sure to be thorough by washing your hands with warm water and soap for at least 20 seconds several times a day. While hand sanitizers that do not require water are quite popular, they should only be used when you are not able to be near a sink.  Regular soap and water is still best.

Physical Activity

It may be tougher to get outside and get exercise in the colder months, but you should still try to stay active as much as you can. Physical activity helps keep your immune system strong, and you will want to aim to get at least 30 minutes of exercise a minimum of three times a week to reap this benefit.  Whether that means getting to the gym or even doing household chores, this activity can go a long way toward keeping you healthy.

Drink Plenty of Water

Staying hydrated with water has also been shown to give your immune system a boost and help you avoid dehydration.  Fluids like water can also be helpful in loosening the mucus that can often build up during a cold.

Get Plenty of Sleep

Your body needs adequate rest in order to fight off germs and infection.  Regularly getting a good night's sleep can also help keep your immune system strong.

While you may not always be able to avoid the dreaded winter cold, by following these tips you'll have a much better chance of staying healthy this season.

How to Avoid the Common Cold This Winter is a post from: Allegheny Medical Blog

WorkCare, whose medical team consists of specially trained physicians, physical therapists, nurses and rehabilitation specialists helps employers build a healthier workforce while reducing cost and injuries. PeopleCare offers physical medicine treatment programs for individuals with chronic or acute pain and helps those with recurrent or frequent illnesses. PeopleCare’s team helps individuals understand their current health status and offers them the guidance and encouragement needed to successfully bring about lifestyle changes.

The SportsCare team consists of specially trained physicians, nurses, dietitians, physical therapists, and rehabilitation specialists providing injury treatment management and sports performance training. SportsCare’s programs integrate lifestyle, fitness and behavior management with quality medical treatments, and are personalized based on the assessment of an athlete's ability and health. WellnessCare programs are based on an in-depth medical evaluation of each patient to accurately customize a wellness program based on the assessment of an individual. WellnessCare’s initiatives include health screenings, health risk assessments and health and wellness fairs.

Now in its 26th year, Allegheny Medical is an organization of physicians and health care professionals dedicated to serving the health needs of companies, individuals, families, and communities in Western Pennsylvania. Allegheny Medical's mission is to provide better care to build better health for every aspect of an individual's life. Complimentary, personalized consultation appointments can be scheduled by calling (412) 494-4554, so contact us today.

All About Allegheny Medical’s 4 Distinct Service Lines is a post from: Allegheny Medical Blog

Scientists do not yet know exactly what causes ADHD; however, some studies suggest that genes play a role. Most likely, ADHD is caused by a combination of factors including genetics and possible environmental factors. Nutrition, social environment and brain injuries are also being studied as potential contributing factors.

Currently, one of the most common treatments for reducing the symptoms of ADHD is to give medication, such as Adderall or Ritalin.  These are stimulants which actually appear to have a calming effect on children who have been diagnosed with ADHD.  Unfortunately, these drugs often tend to cause several side effects, such as sleep problems, irritability, decreased appetite, headaches, stomachaches and anxiety.

The good news is, while prescription medications are sometimes necessary, there are other ways that this condition can be treated.  One method is behavioral therapy, which aims to help a child change their behavior.  This type of therapy involves such tasks as finishing schoolwork or organizing. Behavioral therapy also teaches a child how handle their own behavior--for example, thinking before acting or controlling anger.  Parents and teachers are encouraged to help reinforce this.

Other alternatives also exist in the treatment of ADHD, such as other types of therapy which can be delivered via support groups, or non-stimulant medications.

Fortunately, great strides are being made in ADHD research, leading to a better understanding of not only the causes of the disorder, but also how to prevent it and develop more effective treatments for people of all ages.  Alternatives to medication such as Ritalin for ADHD is just one topic that Allegheny Medical's WellnessCare's Lecture series covers.  For more information or for a complimentary consultation with us, please call (412) 494-4554 today.

Are There Alternatives For Treating ADHD? is a post from: Allegheny Medical Blog

Over 700,000 people in the United States alone suffer a stroke each year, with two-thirds of these individuals surviving. These survivors require rehabilitation in order to improve their quality of life and become as independent as possible.

Rehabilitation can help stroke survivors relearn skills that they have lost due to brain damage that occurred when they experienced the stroke.  The most important part of rehab is the repetitive practice involved in relearning these skills.

Because physical therapists specialize in treating disabilities related to sensory and motor impairments and place a great deal of emphasis on movement, they can play an important role in assessing the stroke survivor's range of motion, endurance and strength.  In many cases, their primary role is to create individualized programs designed to help these individuals regain control over motor functions.

Physical therapists teach strategies to reduce the effect of remaining deficits, help stroke survivors regain the use of impaired limbs and establish exercise programs to help people retain the skills that they have relearned.

Allegheny Medical's therapist graduated with a Doctorate of Physical Therapy and is an active member of the American Physical Therapy Association.  Post-stroke rehabilitation is just one condition she can assist with.  For more information, visit the physical therapy page on our website or call us at (412) 494-4550.

Physical Therapy Plays an Important Role After a Stroke is a post from: Allegheny Medical Blog