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Bodytalk
Question: After an injury, how long will it take before I can return to exercise? Sports injury
recovery time variesAnswer: That depends on the type and severity of the injury and what kind of activity you're returning to. There are guidelines for each type of injury, but more important are the individual differences between people that make recovery time impossible to precisely predict -- differences such as age, fitness level, state of health and ability to completely rest the injured area.
With that in mind, I've put together a list of questions you'll want to ask yourself before returning to action:
If you, your trainer or your physical therapist can answer yes to these questions, it's probably safe to return to your exercise routine. Be sure to start at a lighter intensity than what you were at when the injury occurred.Is it clear that all inflammation has disappeared?
Q: In regards to their health benefits, I'm wondering if fresh berries are worth their high price?
A: I vote yes. First off, they're low in calories, high in fiber and packed with nutrition. They contain loads of vitamin C, folate and potassium. And it doesn't end there.
In addition to the above, berries are a rich source for the family of phytochemicals called polyphenols.
It's believed that polyphenols prevent chemical substances from converting into carcinogens. They also contain flavonoids, which are powerful antioxidants. Flavonoids have been linked to such health benefits as reduced risk of cancer and cardiovascular disease, and increased control of diabetes.
Blueberries and strawberries have been found to help reverse age-related declines in cognitive and neurological functions.
Other studies show a marked improvement in memory and coordination when berries were an ongoing part of the test subjects' diets.
It's now an accepted fact that cranberries can prevent and even help heal urinary tract infections.
Q: Does gaining as little as 5 or 10 pounds make much of a difference to a person's health?
A: That depends. Your starting weight can make a difference.
If you're 5 feet 6 inches tall and already weigh 150 pounds, a 5- or 10-pound weight gain can diminish the quality of life somewhat. A small weight gain can make physical tasks more difficult because of the increased workload on your heart.
The opposite also is true. By losing as little as 5-10 pounds, everyday activities such as walking up stairs or carrying groceries becomes easier.
This 5-10 pounds becomes even more detrimental as we age.
If a 65-year-old man gains 10 pounds, he may notice more of a decline in his vitality, compared with a younger man.
Or a menopausal woman who has gained 10 pounds may experience more aches and pains than her younger counterparts.
So, how does a person lose 5, 10 or 20 pounds? Eat less, exercise more.
Health Events
Stephenie Karony is a certified health
and fitness instructor, a personal trainer and the author of
"Body Shaping with Free Weights." Send questions to her at
P.O. Box 262, Wailuku Hi. Her column appears on Wednesdays.