Pelham - Windham News 14 - August 12, 2011


Well Care Well Care


When a person decides to make a commitment to a healthier lifestyle, that decision is often accompanied by the decision to join a gym. Gyms can vary greatly. Some cater to specific activities, such as kick boxing or martial arts, while others are more general in scope, with weight training and cardiovascular equipment and access to personal trainers. Regardless of which type of facility an individual is hoping to join, certain external factors go a long way to dictating whether or not joining the gym will be a success. When looking for an exercise fa- cility, the following items should be taken into consideration before signing an agreement. * Location: Even the most ardent of gym rats would say it helps a great deal to find a gym that’s conveniently located. If the gym is too far away or getting there requires sitting in heavy traffic, then men and women are much less likely to visit the gym as they would be to visit a gym that’s right down the street or easy to get to. When looking for an exercise facility, find one that’s either close to home or close to the office (preferably both if you work close to home). For those who work far away from home, the gym’s location should ideally be closer to home to promote working out on week- ends when you won’t be anywhere near the office. * Fellow members: Certain gyms might prove intimidating or un- comfortable because of their existing members. While the members themselves might be warm and friendly, those new to working out might be intimidated if everyone else in the building looks like a professional bodybuilder. In addition, women sometimes feel more comfortable working out at an all-female gym. * Cost: The cost of gym membership is arguably the foremost consideration for many people when choosing a gym, especially since the economy remains largely unpredictable. When looking for an exercise facility, inquire about membership costs as well as any initiation fees you may incur or discounts you may be eligible for. Because of the struggling economy, many gyms have waived or are open to waiving sign-up or initiation costs, which can cost in the hundreds of dollars at some facilities. Also, when discussing cost with a facility employee, ask if there are family discounts or if memberships are reduced if fees are paid


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healthy body, mind, and spirit. What to Look for in an Exercise Facility


all at once instead of every month. For example, a gym might charge $600 annually ($50 per month), but give a 10 percent discount to any members who pay a year’s worth of dues at sign-up. When discussing membership costs, keep in mind many gyms are open to negotiation, but prospective members must initiate any such negotia- tions.


* Membership rights: Many gyms boast different types of mem- berships. Some memberships are all-access and allow members to use the weight room, sauna, pool, etc. Other memberships might cost less but not offer as much access. For instance, a basic mem- bership might offer access to the weight room and cardiovascular machines, but not to the pool or sauna. Choosing the right member- ship depends on the individual. For those who don’t swim and won’t enjoy a post-workout steam, then the basic membership can save money while still meeting all of the desired needs. For those who want all-access, the more expensive membership might be more up your alley. Whichever membership is the better fit, be sure the membership agreement lists your rights as a member before signing any paperwork. * Hours of operation: Some people prefer to workout before going


to work, while others want to sleep in and exercise after a day at the office. Individuals should find a gym that fits their schedules and workout preferences. It’s also good to inquire about holiday hours of operation. A good gym won’t shut down entirely during a holiday, and instead stay open on at least a limited schedule. * Equipment: Even those new to working out should be able to tell if equipment is up-to-date or outdated. A gym with outdated equipment is best to avoid, as older equipment could increase risk of injury. A gym with the latest equipment is a gym that likely empha- sizes giving its members the best possible environment in which to workout, and that’s important for all fitness enthusiasts, but espe- cially those who are just beginning.


Whatever their preference, individuals should be sure an exercise facility can meet their fitness needs before becoming a member.


Ergonomics: Small Changes Can Make a Big Difference OPEN SOON!


Monday – Wednesday 8 – 6, Thursday 8 – 7, Friday 8 – 6, Saturday by appointment


Located in the Village Green on Route 111 33 Indian Rock Road, Windham, NH


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by Steve Lisowe, PT, Northeast Rehabilitation Hospital Network Physical Therapists treat a wide range of injuries in the clinic setting and in the workplace. These injuries can be the result of a traumatic incident such as a fall, or they can be the result of overuse of certain muscle-tendon groups in the body. The latter is what is commonly referred to as a repetitive strain injury, and with the appropriate interventions, it can often be prevented. Ergonomics is a method that can be used to minimize injuries. Ergonomics involves studying the physical aspects of work as well as our interaction with the work. In practical terms, most people think of ergonomics as setting up a computer workstation for better posture or redesigning a job so less lifting occurs. They might also think of safety videos on how to lift properly and how to stretch during work. These are all common real life applications, but let’s take a closer look at what ergonomics is really all about.


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In order for the body to move purposefully, there must be a muscle contraction that occurs. Is there a limit to the number of contractions a muscle can perform in a minute, an hour, or a workday? Does a muscle work as well when it is fully contracted or overly stretched out? Should we care about what position our joints are in


when the muscle contraction occurs? The answer to all of these questions is yes! These form some of the basic foundations upon which the principles of ergonomics are applied. Much like our entire body fatigues at the end of a stressful


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workday, individual muscle groups fatigue as well. The muscles of the forearm, for example, work almost constantly in an office worker doing computer work. Overworked muscles develop mictrotrauma, and eventually pain follows. In order to give muscles a break, try to rotate typing intensive duties with other tasks in the workday. Gentle stretching exercises such as rotating the wrists and forearms or gently bending the wrist forward or backward for 10 seconds twice per hour can be helpful. If you are experiencing symptoms, you should realize that the body is not keeping up with the task at hand. Muscles also generally work better and are less susceptible to fatigue if they work in a neutral position, meaning not overly bent or stretched. When we carry objects, we hold them about at our waist level, rather than up at our shoulders with our elbows and biceps fully flexed. Working on the keyboard, wrists are generally kept straight with the keyboard risers disengaged to avoid overextending the wrists (and the wrist extensor muscles). Furthermore, when we lift objects from the floor, it is generally best to try to keep the back straight. This places the least amount of stress on the discs of our back, which is important because the discs help maintain the space between the bones of our spine for our nerves to pass. These ergonomic principles, work:rest ratio and body positioning, can be applied anytime something needs to be performed repetitively or moved forcefully. Ergonomics is not just for the work place, either. The next time you’re ironing, peeling potatoes, or lugging rummage sale items out of your basement think about rest breaks, stretch breaks, and proper body positioning to avoid injury. For more information about ergonomics call the NRH Outpatient Clinic in Windham at 29 Indian Rock Road; 432-9662.


Sometimes, the simplest words do the most justice. For James Folan, Sr., love and tender care come to mind when he thinks about his new way of life at Windham Terrace, a warm and welcoming assisted living community.


For many years, James cared for his wife in their Massachusetts home. When the time came to consider an extra level of service and support for him, his children suggested assisted living… closer to them, in New Hampshire.


It’s a feeling of love and tender care. James Folan, Jr., Lynda Brislin, Windham Executive Director, and resident, James Folan, Sr.


James, Jr. and daughter, Joanne, see how happy their father is living at Windham Terrace. James, Jr. believes it’s because, “Knowing that dad lives nearby, in a superb community, gives us a true sense of security and peace of mind.” And sometimes, that, along with a little love and tender care is the best feeling of all.


If you or someone you love are facing the changing needs of aging, call to learn more about assisted living, memory care, and short-term care.


Call Lynda Brislin today! (603) 437-4600.


3 Church Road | Windham, NH 03087 | www.TerraceCommunities.com pms 4695


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