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