Dedham Health

Dedham Health and Athletic Complex

Phone: 781-326-2900

Should You Purchase a Fitness Tracker?

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While fitness trackers are worn on the wrist and have been out for a while now, I’ve never owned one. I’ve only worn trackers for training and racing in a variety of events. However, over the last year, I’ve had a few injury/surgery setbacks and just to be able to exercise has been a blessing. 

I’ve had iPhones for years and while perusing through my apps while in recovery, I happened upon the health app. I opened it and it showed my steps for the day.

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I looked at my last month and could pinpoint the day of my surgery and my lack of steps leading up to the surgery – almost zero steps! Plus, I got to see the slow increase in steps each day thereafter! I was blown away.

This data was from my phone sitting in my pocket! From that point on, I could watch my volume increase/decrease organically and decided I would make my own adjustments based on the data.

I know I know, what rock had I been sleeping under? I never thought about tracking my unstructured movement before but, it has allowed me to tailor each workout based on my total day’s volume of steps and activity.

Another added benefit is that it is very motivating for me to see my increase my steps per day from 800 to 20,000. I can see my step average per month, etc. Mind you, this is just steps from an iPhone (we don’t always have them with us).

I have since upgraded to a fitness wearable since my second setback from infection due to my first surgery. The results of my recovery have been motivating to follow and have allowed me to make adjustments to my workouts based on the last hours of data collection combined with how I feel, subjectively.

I will follow up with a more in-depth look at fitness wearables but this was my experiential story as to what made me determine wearables are important for us to keep track of ourselves! Lol!

For more information on fitness programs at Dedham Health, visit our website.

-Guy C., Dedham Health & Athletic Complex

Week 1

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Healthy Eating 101 classes are available to all DHAC members. No registration is required and there is no cost to attend. You will find the current class schedule posted around DHAC. Each week covers a new topic. Ask any DHAC staff member for more information.

Week 1: What to eat, how much to eat, and when to eat. Setting SMART goals to stay on track.
Here is an overview of what will be covered in this class:

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Making changes to the way you eat can be daunting. It can be difficult to know what to do first. And once you decide on what you want to do, you need the knowledge and a plan to make it happen.

This class will break down the different parts of what, how and when you eat. We will review the Mediterranean diet as an example of what to eat. We will talk about using portion control – and awareness – as a strategy of how to eat. And we will cover the timing of meals for when to eat. All of this will be help you decide which SMART nutrition goals you want to set for yourself.

The group will also share what has and what has not worked in the past when trying to change their dietary habits.

For more information on Healthy Eating 101 and other programs offered at Dedham Health, visit our website.

-Cathy M., MS, CEP, CDE

5 Machine Based Exercise Variations You Haven’t Tried

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A simple google search about using machines will reveal a wide range of varying opinions. Some people swear by machines’ effectiveness for packing on lean muscle. Some functional training gurus will argue against their lack of “real world application”.

Some trainers/therapists will tout them as great strengthening/rehab tools when used properly. Others will denounce them as dangerous and injurious.

I have personally found that utilizing machines as part of a well-rounded strength training program can be both safe and effective for both myself and my clients of every level. Furthermore, I am strong of the belief that if you find a mode of exercise that works for you, and that you really ENJOY – as long as you are safe – no fitness “expert” should ever tell you something to discourage or dissuade you from utilizing it.

With that said, no matter what I may think or other “experts” smarter than I may think, people are going to use machines for strength training in almost every fitness center around the globe… so here are five machine variations that I have used to stimulate the muscles a little differently than perhaps what you are accustomed to.

BANA Biceps Preacher Curl Machine 

no, not hunky actor Eric Bana. BANA here stands for “Bilateral Assisted Negative Accentuated” reps. Basically, in this variation, you use 2 hands to lift the weight, and one hand to slowly lower it to overload the Biceps during the negative phase of the rep.

Calf Raise Machine 21’s 

a lot of my male clients (and myself) bemoan their ability to develop their calves. Some people know about 21’s for their biceps, but this variation creates a lot of time under tension for the durable calf muscles through various ranges of motions and may be just the shock your calves need to see some growth. Here you’ll perform 7 reps at the bottom half of the range of motion, 7 reps at the top half of the range of motion, then burn the muscles out with 7 full range of motion reps. This one will leave your calves feeling like veal chops.

Heels Touching Toes Apart Seated Leg Curl Machine 

I love this variation to really stimulate the hamstrings and for athletes who may suffer from IT Band Syndrome or weakness. Simply by squeezing the heels together while flaring the toes out slightly during this movement, we can effectively remove compensatory activation of the hip flexors/gastrocnemius while also more precise targeting, stretching, and strengthening the lateral head of the hamstring. Give this one a shot. The seated leg curl machine has never felt so intense.

Single Arm Pec Dec/ Pec Fly Machine 

this is a great variation to take the pecs through a full range of motion in this movement. The pecs respond well to pulling the upper arm segment fully across the chest. The 2 handed variations of this movement forces you stop at mid-chest because you hit your other hand. This variation will provide a great stretch and contraction for the working side. I also find that it allows clients to more easily maintain better alignment to keep the shoulders safe and keep the biceps out of the movement as much as possible.

Triceps Kickbacks on the Seated Row Pulley 

this variation is great because it puts constant tension on the triceps because the cable runs parallel to the upper arm segment. It also allows you to utilize the bench of the seated row for stability, so you can really isolate the back of the arm. Keep the spine neutral and elbow tight to the body and feel those triceps squeeze!

For more information on fitness programs at Dedham Health & Athletic Complex, visit our website.

-Jason L., Exercise Physiologist at Dedham Health & Athletic Complex

Physical Activity – A Grind? Or a Gift?

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Recently, the US Department of Health and Human Services updated their Physical Activity Guidelines for Americans. These updates were based on clear evidence: being physically active is one of the most important things people can do to for their health. Not only does it help prevent certain diseases, but it is also included in many treatment plans when they are diagnosed.

Here are key highlights regarding the amount of time you and members of your family should be physically active:

  • Preschool-aged children (ages 3 through 5 years) should be physically active throughout the day to enhance growth and development. Active play should be encouraged.
  • Children and adolescents ages 6 through 17 years should do 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily. Activities should include aerobic, muscle strengthening and bone strengthening.
  • Adults (18 and older) should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity.
  • When older adults cannot do 150 minutes of moderate-intensity aerobic activity a week because of chronic conditions, they should be as physically active as their abilities and conditions allow.

Past guidelines stated that physical activity had to last 10-minutes or longer to count. This is no longer the case as some physical activity is better than none. Americans need to find ways to move more and sit less throughout the day. Adults who sit less and do any amount of moderate-to-vigorous physical activity gain some health benefits.

Newer evidence shows that physical activity can help manage many health conditions that Americans already have. For example, physical activity can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition in the young and old. You could say that being physically active is the gift that keeps on giving!

If you want to learn more, the Executive Summary is a good place to start.

For more information on health and wellness programs at Dedham Health, visit our website. 

-Cathy M., Diabetes and Exercise Consultant at Dedham Health

Fall into Healthy Eating

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The seasons are changing and the crisp, fall air is soon to be upon us. You may notice your body is craving fewer salads and more warm foods like soups and roasted vegetables. Our bodies adapt to the changes in temperature. In the summertime, the days are longer and we tend to be more active, requiring a need for more carbohydrates from natural sugars found in fruits and vegetables like corn, cantaloupe, strawberries, etc. We also need to stay hydrated in the heat, so our body tends to crave foods high in water like watermelon and cucumbers.

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As it gets colder, the air becomes more dry, which reflects on our bodies through dry throats and sinuses. This leads to our bodies needs for a diet rich in fats and proteins in the form of warm, oily foods such as meats, nuts, squash, and avocados.

Autumn begins with an abundance of apples, which contain a good source of fiber and pectin, aiding the body’s digestive tract and cleansing the intestines. This prepares the body specifically to aid in the digestion of fats – which we tend to eat more of during the colder months. As the seasons change, it is important that we fuel our body with the proper foods for optimal health. Here are five tips to prepare you to fall into healthy eating:

  • Check out local farmers markets to see what produce is in season. This will help broaden your variety of different root vegetables to cook with like carrots, butternut squash, and sweet potatoes. When shopping for fruit, look for sweet, heavy fruits such as bananas, avocados, and oranges rather than berries. These fruits and vegetables are loaded with vitamins A and C to boost immune health during cold and flu season.
  • Clean out your pantry. Go through and toss any expired items. Make an inventory of what you have and items you may need.
  • Gather recipes more appropriate for fall – such as soups, stews, and chilies using more root vegetables and heavy protein.
  • Integrate more whole grains like quinoa, brown rice, and barley. These grains are loaded with fiber to help aid digestion, iron (for your blood health), vitamin B and vitamin E!
  • Add more warming spices to your dishes like cinnamon, ginger, cumin, and cloves.

Here is one of my favorite recipes to cook in the fall!

https://www.chelseasmessyapron.com/slow-cooker-sweet-potato-chicken-and-quinoa-soup/

For more information on health and wellness programs at Dedham Health, visit our website or call us at 781-326-2900!

-Taylor St. Cyr, Exercise Physiologist at Dedham Health

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