Happy Healthy New You Year!

Resolutions are typically made at the beginning of the new calendar year. And, typically, they are broken shortly thereafter. The resolution to have a safe and healthy life by being active and by exercising should be practiced every day of every year. Activity and exercise contribute to improvements in

• overall health;
• stamina and energy levels;
• fitness;
• quality of sleep;
• posture and balance;
• mood and mental health;
• muscle and bone strength;
• conditions that affect the joints;
• self-esteem;
• weight loss and weight control;
• stress levels; and
• the ability to perform everyday activities of an independent life.

It’s really a no-brainer. You have the ability and the power to make lifestyle choices that can result in life-long benefits. When you make the choice to follow an exercise regimen or simply to be more active,

• choose activities and exercises that you enjoy;
• join forces with a partner;
• set short-term, reasonable, and reachable goals that have measureable benchmarks along the way;
• post your goals to keep them top-of-mind;
• compete only with yourself;
• compare your performance with no one else’s;
• add variety to your plan;
• practice patience;
• talk to an expert or do some research about what you want to achieve and why; and
• always remember the reason you made this resolution in the first place.

The benefits of being active and fit are many. A major benefit is a reduced risk of injury. Aerobic (“with oxygen”) exercises strengthen and tone muscles, reduce chances of osteoporosis by stimulating bone growth, increase endurance, and reduce the risk of falling. Aerobic exercises are performed over a long period of time with moderate intensity. Anaerobic (“without oxygen”) exercises strengthen bones, protect and strengthen joints, yield growth in muscle mass, and improve the ability to move with quick bursts of speed. Anaerobic exercises are performed over short periods of time with high intensity and/or speed. Agility training improves the ability to maintain balance and control while changing direction as well as the ability to increase and decrease speed. Stretching exercises improve flexibility, posture, coordination, and balance.

Congratulations on resolving to achieve positive health outcomes through activity and exercise! If you have questions about what you can do become a healthier new you, contact us at 904-241-1204.

How to Ease Pain in Hip Joints

Pain in your hip joints can be frustrating and sometimes debilitating. You should always talk to your doctor about your pain issues. He may prescribe medications that will treat chronic hip pain. He may also recommend that you have procedures done to correct underlying problems. There are other recommendations that are not as invasive as well. Here are some things that you can try to lessen hip joint pain.

Exercise  
Exercise is oftentimes the best cure for many different types of pain. If your doctor recommends this treatment, try to start your day with these exercises that stretch out the muscles and tendons in your hips.

• Exercise/Stretch

1. Lie on your back and position your feet flat on the floor in front of you, bending your knees.
2. Raise your buttocks off the ground slowly. Use your abs to lift and push with your hips.
3. Straighten out your body without overextending your back. Hold this position, and count to ten.
4. Repeat as needed.
• Exercise/Stretch

1. Stand up straight, and keep your feet pointing forward.
2. Lift up your right leg as far as you can, keeping it straight. Then return it.
3. Do the same with your left leg.

Ice
Cold packs are great for inflammation. Keep the cold pack on the joint that hurts for ten to 15 minutes. You can do this two or three times per day.

Heat
Heat helps with arthritis. You can take a bath, or you can use a heating pad to alleviate pain in your joints.

Weight Control
Remember that being overweight can affect your body in many different ways. Joint pain is one of them. If you’re overweight, consider taking up some type of exercise and switching to a healthier diet.

Located in Jacksonville Beach, JOI Beaches can help with many different types of pain. Whether you need surgery or rehabilitation, our skilled staff is here to help. Our five surgeons can help determine the best course of action for you. Sometimes just consulting with a doctor and finding out what’s really going on can be enormously comforting and can alleviate the stress that oftentimes makes pain worse. Living with pain affects your quality of life. Let us help you identify and treat the cause of it.

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