Kettlebells

New exercise fads arise every year but nothing seems to be a great replacement for the traditional dumbbells and exercise equipment. Not necessarily a new concept, Kettlebell workouts are becoming more and more popular with the general public. Kettlebells are a form of weights that look like a weighted ball with a handle. There are many benefits to using kettlebells opposed to or in addition to traditional dumbbells:



• Generally exercises combine many muscle groups decreasing the time necessary for an exercise routine.
• Ability to combine strength and aerobic exercise.
• No need for many complicated machines, or several different weights
• Save money, generally you can workout at home with proper training for less than 100-150 dollars.

Remember it is always wise to consult a doctor/physical therapist before beginning a new exercise routine. Kettlebell exercises can become a great exercising tool. I would; however, recommend working with a trainer or therapist in beginning a program due to the increased difficulty and form required to perform the exercises. For more information plese refer to http://www.webmd.com/fitness-exercise/features/kettlebells-smart-smart-replacement-dumbbells?page=2 for great tips and benefits from the use of kettlebells.

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

A Fit Christmas

With the holidays quickly approaching it is important to remember the importance of activity and exercise. Exercise is a great way to stay healthy and avoid gaining those extra holiday pounds this winter. Some benefits of exercise are:






• Regular activity has been shown to strengthen your heart, lower blood pressure, and with more efficient use of your heart. This reduces the risk of stroke, heart attack, and high blood pressure.
• Loosing weight and performing regular exercise can prevent or control type 2 diabetes. During this process insulin sensitivity can be increased which will improve your blood sugar and cholesterol levels.
• Back and muscle pain are able to be prevented or controlled with regular exercise. If you already have back pain you may want to see a health care professional before you start an exercise program. Exercising to improve core strength and good posture is a great conservative way to improve back pain.
• Another great side effect of exercise is improved self esteem and stress reduction. During exercise your body releases endorphins and can improve mood and self perception.

There are many other benefits to regular exercise; however, it is important to remember that without a proper diet it is not possible to get all of the benefits to regular exercise.

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Healthy Food Options

Many foods are often overlooked as healthy options to your diet. Some less common foods are great options to modify your diet or give you some new options to begin a lifestyle change.

· Beans and Lentils:
o Beans are very high in fiber, complex carbohydrates, iron, potassium, and zinc.
o Thoroughly wash canned beans with water to cut out much of the salt content for an inexpensive dinner side!
· Watermelon
o The thick peel of a watermelon keeps a lot of pesticides from reaching the flesh of the fruit.
o Watermelons are relatively low in sugar and high in vitamins C, A, potassium.
o Watermelon also can aid with fluid consumption.
· Sweet Potatoes
o Although these vegetables are thought to be very high in calories and carbs; sweet potatoes
o In actuality, sweet potatoes are a great idea to add in your diet boasting a high level of Vit. C, fiber, potassium, and betacarotene.
o Next time you are thinking of having French fries for dinner, Try cutting up some sweet potatoes and bake them as fries.

For more ideas of great foods that you may not be eating visit: http://www.webmd.com/diet/features/best-foods-you-are-not-eating?page=2Many

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

The Musical Connection

People have been exercising to music for years; some to pass the time, some to keep pace, and some to be entertained. But did you know that using music as a tool for exercise may actually have health benefits. A recent study has shown that older men and women who have participated in an exercise program involving music were at a decreased risk of falling to those who didn’t. This exercise routine consisted of a one hour class in which participants performed activities, such as walking in time with music and changing based on the music’s rhythm. Researchers saw that after 6 months of this routine, the participants were seeing increased compliance with exercise and significant gait and balance improvements.

http://www.webmd.com/healthy-aging/news/20101122/musical-exercise-program-cuts-falls-in-elderly

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Happy Thanksgiving!

Welcome to Thanksgiving! The holiday in which we can all take time to realize what we are thankful for. This, of course, may be interrupted by turkey, stuffing, and of course cranberries. You may be tempted to go for the extra helping of turkey and stuffing; however, take time to realize the many positive benefits of cranberries.

· Lab studies suggests that the chemicals in cranberries work together to help suppress the growth of some various human cancer cells
· These chemicals may also reduce the risk of hardening of your artieries. (Athrosclerosis).
· Cranberries are loaded with helpful antioxidants.
· Cranberries also contain two compounds that seem to keep certain bacteria from attacking the urinary tract wall. Some studies suggest that women who drink cranberry juice regularly may have fewer symptoms of UTI’s over a period of time.

We at Empire Health and Wellness would like to wish everyone a Happy Thanksgiving. We are very thankful that we are able to be a part of a wonderful and caring community. For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Caffeine Consumption

As you are drinking your daily cup of coffee in the morning you may be thinking “am I doing a bad thing?” The truth is that there are many good and bad aspects of drinking caffeine. Today I would like to help you sort through some of the many myths and misconceptions.





• Caffeine is addictive.
o Caffeine is a stimulant and if introduced to the body in a regular manner it may produce a minor dependence. This, however, should not be confused with other drug addictions. Caffeine does not and should not affect your social, physical, or economic health! Stopping that normal intake of caffeine may even give minor withdrawal symptoms such as headache, fatigue, and minor irritability. These again are not on par with symptoms from “drug addictions”.

• Caffeine may dehydrate you.
o Caffeine may make you urinate, but the amount of fluid normally taken with the caffeine seems to offset the fluid that you lose.

• There are no health benefits from caffeine
o Although high concentrations may be harmful to your health. There are some positive aspects of caffeine such as an increase in alertness, concentration, and energy. This may not be the case if you drink in excess, but in moderation it is possible to enjoy the benefits. Also some limited evidence has been shown that it may reduce the risk of some diseases such as diabetes type 2 and Parkinson’s disease.

Although a lot of the research being done is limited there may be some benefit of Caffeine. It is important to keep in mind that anything in excess can be a hazard to your health and to contact your doctor if you are having adverse effects or if you are on any medication where you should restrict caffeine intake. For more myths and misconception please refer to http://www.webmd.com/balance/caffeine-myths-and-facts?page=3 for more information on caffeine intake.

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT

Staying Healthy This Winter Season

We would like to thank everyone who attended this years open house and 10th anniversary party. It was a great success! This week in our blog I would like to discuss lifestyle strategies for the upcoming change of season. After you dig out your winter clothes and prepare to turn up the heat in your house your lifestyle and habits may have to change. Here are a few strategies to consider.

• Health
Everything from eating well to washing your hands can allow you to dodge the flu bug. If you do happen to get the virus do all you can not to spread it to others.
• Exercise
If you are one who normally exercises outdoors you may need to change your routine. I may recommend joining a gym or purchasing thera-bands or a stability ball for home use. These tools may seem simple but there is a vast array of exercise you can perform with them.
• Food
With the holidays getting closer and closer it is important to continue to think about portion size and not eating too many unhealthy snacks. Take everything in moderation while continuing to exercise.
• Emotional health
Don’t let the gray skies, snow, and the darkness of winter get you down. It is said that the more depressing months of the year are to come. Take the time to relax and have fun this winter. It could be anything from catching a show to taking up a new winter hobby.

For more information on healthy living, or to schedule a consultation for physical therapy, feel free to contact us at 518-690-4406 or visit our website at www.empirehwc.com or email us at ehwc7@nycap.rr.com.

William Milhizer, DPT, PT