Swimming Successfully This Summer

Cooling down after a summer 2022 run in beautiful Lakes Park. Photo Courtesy of Charly Caldwell II.

Summer… Beaches… Picnic’s… There are many things that make a quintessential summer but swimming in the beautiful gulf waters is top of my list.

Not only does swimming cool you down, but it also exercises nearly every muscle in your body. 

Of course, while swimming is a fantastic exercise, as with any activity, if you do too much too soon, it is possible that injuries can occur.

Swim injuries vary depending on how the injury occurred, what stroke you were using, and where on your body you feel the pain.

Swimmers shoulder - the classic — 

Every style of swimming uses the arms, and therefore uses the rotator cuff muscle group. This is one of the reasons swimming can be such great exercise.

However, if you ask your rotator cuff to do more than it is ready for at a given time, injury is almost guaranteed.

Injury to the rotator cuff can feel...

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5 Simple Self-Care Tips to Try Today!

Take or make time to exercise, then rest & reset - two couple of today's tips can happen on the beautiful beach!  Photo Courtesy of Charly Caldwell II.

When life gets busy, it can be easy forget to take care of yourself.

This is especially true during the holidays. End of year deadlines can make work stressful, plus there are more family commitments and personal goals you are working to achieve.

You can be so focused on the end result that you don’t notice you’re burning your candle at both ends until the wick runs out.

Self-care refers to supporting your physical, mental, and emotional health through activities and practices.

These activities don’t have to be over-the-top or costly.

Some are simply nothing more than a few moments of your time.

However, these simple practices can help to keep you happy and healthy, through the holidays and beyond.

1. Take a moment to stop and reset.

The first step toward prioritizing self-care can be as easy as taking a...

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Don't Let Leg Cramps Cramp Your Style!

Plumeria (above) and Gardenia's are in bloom in Lakes Park (Fort Myers), right now, for you to enjoy! They're smelling SOOO good!  Photo Courtesy of Charly Caldwell II.

Most people have suffered the excruciatingly painful experience of a leg cramp at least once in their life, often in bed at night.

A cramp is a painful spasm or contraction (shortening) of the muscle, usually in the calf, but sometimes in the foot or thigh muscles.

Cramps are involuntary – you have no control over the muscle spasm.

Fortunately, cramps usually only last a few seconds or minutes and usually get better when you stretch the affected muscles.

Walking around often helps relieve foot cramps.

After a cramp, the affected muscles may be sore and tender for a few hours.

Sometimes there is even mild swelling afterwards. Although they are extremely painful, ordinary leg cramps are more of a nuisance than anything else and are not usually a sign of anything seriously wrong.

Leg cramps (especially night...

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Balance Training (It's Not Just for Seniors)

Last Friday's Southwest Florida sunset on Naples Beach was gorgeous!  Enjoy exercise wherever and whenever you can, even walking the beach!  Photo Courtesy of Charly Caldwell II.

How often do you incorporate balance work into your training sessions?

I’m going to hedge a guess at not much. Most people don’t even think about our body’s ability to balance.

After all, that’s just a concern for the elderly, right?

Well, no. 

Balance training is important for everyone.

It is as important a factor in fitness as cardiovascular, resistance and flexibility training.

In fact, without good balance, your ability to perform the other components smoothly and with efficiency is compromised.  

Good balance not only plays a significant role in strengthening and stabilizing joints but it also increases proprioception, or the body’s ability to recognize where it is in space and to help control movements.

With increased proprioception, the body is able...

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Sensible Precautions Required As The Temperatures Start Heating Up

A gorgeous April evening stroll in Lakes Park (in Fort Myers, Florida). Photo Courtesy of Charly Caldwell II.

Participation in sports have long been recognized as an effective way to stay in shape, and a great start on the road to a healthy lifestyle.

However, organized sports and individual activities can also sometimes result in injury.

The American College of Sports Medicine has identified the most common sporting activities leading to injury, more specifically, heat-injuries.

These included:

  • football
  • basketball
  • soccer, and
  • cycling.

Individual activities, such as running may also lead to a range of injuries while rollerblading and skateboarding spearhead the way in injury-causing culprits among children.

Of additional concern is the research warning that people who experience sports injuries (especially children) are at a higher risk of suffering from re-injury later.

Therefore, it’s important to take some sensible precautions to avoid injury in the first place.

Here are...

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Office Based Exercise - Increase Productivity & Reduce Health Care Costs

If you can't get to the beach to walk or run, here's some ideas for exercising from the office!  Naples Beach - March 18, 2022. Photo Courtesy of Charly Caldwell II.

It’s never ending...

Clients are referred to exercise physiologists because they either have several risk factors predisposing them to chronic disease and/or conditions (i.e. high blood pressure, high cholesterol), or they have developed a chronic disease and/or condition and their health care provider wants exercise to be a component of their treatment.

Simple, or at least you’d think so right?

Many of these referred patients have very busy lives: work and family (kids and often grandchildren too), so a big part of successful planning is to find ‘potential exercise/physical activity’ time in their day, which is often no easy task.

If the average person sleeps 7.5 hours per night, that leaves potentially 16.5 hours, to complete 30 minutes of exercise (minimum recommended daily amount by the...

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15 Benefits of Exercise - Blood Pressure, Brain Health, Immunity and more!

Enjoying a brisk walk on this clear, crisp winter day in Lakes Park in Fort Myers. Photo courtesy of Charly Caldwell II

People often associate exercise with weight loss as if the two a synonymous.

While it is true that people who exercise regularly tend to maintain a healthier weight, exercise has so many more benefits for the body.  

Here's 15 Benefits of Exercise:

1) Exercise helps your brain.

Exercise has been shown to ease anxiety, improve mood and fight depression. It promotes the release of a mood-lifting brain chemical called serotonin and the release of endorphins, natural feel-good painkilling substances. Exercise also improves cognitive function and decreases the risk of dementia.

2) Good for your skin.

Moderate exercise stimulates circulation and so brings oxygen and nutrients to the skin. Sweating allows the body to excrete wastes via the surface of the skin.

3) Lungs.

Regular exercise increases lung capacity and strengthens the respiratory muscles. Exercise also...

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Work Smart, Work Safe - When Working from Home

Take time to get up & move throughout your day.  Can you see the two people walking in the park? Photo courtesy of Charly Caldwell II

There is no denying it, since the onset of the pandemic, a lot of things have changed.

For the most part, we're all navigating uncharted waters.

Whether you are home-schooling children, working from home or caring for an elderly family member, we all need to be aware of our actions and how these affect our health and well-being.

Our dependence on technology has been higher than ever.

People reach for portable electronic devices such as tablets, smartphones and laptops to remain socially connected and employable.

This increased reliance on technology combined with more extended periods of use can lead to an increased prevalence of postural low back and neck pain.

Such injuries typically occur because, unlike with desktop computers, we usually do not use portable devices within an ergonomic workstation setup.

The size of the screen, distance to...

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Support Your Body With the Right Shoes

Enjoy a beautiful December, Southwest Florida Sunset on Naples Beach. Photo Courtesy of Charly Caldwell II

It only takes one pound – ONE – of extra weight to add 10 pounds of additional pressure to your feet and ankles.

Coupled with the estimated 77 per cent of American’s suffering from an over-pronating foot (the foot collapse inward and downward), and the 83 per cent of American’s who report they would be more active if they didn’t suffer chronic foot pain, makes the importance of proper footwear imperative. 

Whether you have an over-pronating foot or not, here are 5 bad shoe choices that directly affect our daily health and wellbeing.

  1. High heels
    High heels may look great, and many women would never give them up, but the trade-off can be painful, putting pressure on your lower back and knees, and creating tight calf muscles which often leads to other issues.
    Consequence: Strained calf muscles are a precursor to Achilles...
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Ring in 2022 with Better Sleep

Guitar strapped to his back, enjoying a nice December evening in beautiful Lakes Park (Fort Myers, Florida). Walk every day for 30 minutes to increase the quality of your sleep. Photo Courtesy of Charly Caldwell II

Ring in the New Year with Better Sleep — well, here’s an oxymoron:

An article about sleeping on New Year’s Eve.

While it may see counterintuitive to talk about sleeping on the one night most of the world doesn’t sleep enough, it’s worth a conversation.

The health costs that arise from sleep deprivation include over $2+ billion spent treating conditions associated with sleep deprivation including:

  • sleep apnea,
  • narcolepsy,
  • restless leg syndrome and
  • seizures.

Accidents result in the loss of a further $3.5 billion, and economic inefficiency costs more than $400 billion.

The study titled ‘Why sleep matters..’ as reported in Fortune magazine determined that lack of sleep or poor sleep habits is costing the US workforce...

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