The Star Online: Lifestyle: Health
The Star Online: Lifestyle: Health |
- Micro workouts: Mini-exercise sessions
- Treating dance injuries
- Advantages and disadvantages of barrier contraceptives
| Micro workouts: Mini-exercise sessions Posted: 29 Dec 2012 05:08 PM PST Micro workouts are a great way of getting some short bursts of physical activity throughout the day. IF you're one of the doomsday preppers, you may have gorged yourself silly with artery-clogging foods, stayed off exercise and lived as if it was your last day on earth. You waited a day, two, three perhaps, and darn, the apocalypse was a no-show. The sun is still shining and the birds are chirping, but now you've piled on a few kilos and it looks unsightly. Well, it's too late to shake it off before 11.59pm tomorrow, but hey, you can make one of your 2013 resolutions to work out anywhere, anytime. As long as you can squeeze in a few minutes here and there, you'll be on your way to a fitter, healthier body. Micro workouts – doing short bursts of activity throughout the day – have been around for the past few years. Everyone has a minute here and there to spare, especially when they have to wait for something. Standing at an elevator (you should be taking the stairs in the first place), waiting for the LRT, waiting for your food or date to arrive, and even waiting for the next programme on telly can all add up to little moments of exercise. These mini-exercise sessions can also be more formal, such as a five-minute walk or a three-minute yoga pose. The goal of a micro workout is to encourage people to move often, rather than to exercise for a long stretch several times a week. Micro workouts help relieve stress and improve your mood. Although initially frowned upon by personal trainers, sports medicine scientists have done much research to prove that there are benefits, especially for those who do not exercise at all. A study at the John Hopkins University, United States, concluded that short exercise intervals can be just as effective as longer ones. You may not feel the same endorphin release, or sweat as profusely as a 30-45 minute continuous workout, but something is better than nothing. However, if you're looking to shed weight fast, then you have to work out more strenuously. Sorry, there are no short cuts to success although you may see some toning and slimming effects. Our bodies were designed to move, but with technology taking over most aspects of our lives, we've become sedentary animals, and the effects are being seen on our expanding waistlines. And you wonder why obesity is on the rise? If you don't have time to work out, it probably means you're doing too much. Most people have to juggle between a career and a family – sure, it's no easy task. But, if you can squeeze three 10-minute sessions into your hectic schedule daily, it will be a great start. Even if you have to dance to Psy's Gangnam Style, no matter how uncoordinated you are, just get up and do it. Psy's no dancer and his horsey moves are pretty simple to follow. Bottom line: every small bootyshake helps burn calories. By doing short bursts of activity five times a week, you'll get the 150 minutes of workout weekly, which is recommended by the American College of Sports Medicine. If you enjoy a certain activity, stick with it. Exercise doesn't have to be a dirty word. It doesn't always mean pumping irons at the gym or engaging in competitive sports. It can be any physical activity, including gardening or housework. When American fitness and martial arts guru Billy Blanks released the eight-minute Taebo (a portmanteau of taekwondo and boxing) DVD workout earlier this century, it was a revolution. I recall breaking out in sweat and feeling so good that I'd pop in the DVD and do it twice a day. He claimed it would help burn at least 70 calories in that short span of time, although this is disputable. His celebrity clients included Paula Abdul, actresses Neve Campbell and Brooke Shields, and athletes Wayne Gretzky, Bruce Jenner, Magic Johnson and Shaquille O'Neal. With newer fads and versions of kickboxing entering the market, the workout waned, but it left a lasting impression. Now his son, Billy Blanks Jr, has taken over with his dance-based workout DVDs. You can start with micro workouts as soon as you rise in the morning. Start with some easy wake-me-up crunches while still in bed. Perform two to three sets of 20, then turn over and stretch those muscles. Do some back extensions and you'll feel alive immediately! You'll spring out of bed in no time. You can also do two minutes of wall push-ups, squats, lunges and stretching, totalling eight muscle-burning minutes. There are many basic micro workout routines you can do throughout your day. The key is to perform a few different types of exercise that last a few minutes each. Whether it's taking a brisk walk or stroll, there are still benefits. When you have (or need) a little more energy, do some jumping jacks, run on the spot, or race up the stairs. Here are some more little exercises you can incorporate into your routine: *Go over to your colleagues' desk by walking, instead of calling or using inter-office messaging. *If you're on the cell phone, move around while you talk, or do calf raises or squats. *If you work in a remote area, consider cycling to work. This option is not viable in the city due to the horrendous traffic, pollution and safety factors. *At work, though you may have been told countless times to park your car far from the stairs or elevator, and walk, I would advise you against it. Not with the rising number of robberies in carparks. *Take a lunchtime brisk walk. A rule of thumb, always walk before you eat. You don't want to exercise on a full stomach as it interferes with digestion. *Use the stairs whenever possible. *Stretch while waiting for the elevator. I get rude stares for my "indecent" poses, but it doesn't bother me. *When you're sitting on your "throne", especially in the morning, do ankle and wrist rotations to limber up your joints. All of the above doesn't take too much effort. One micro step at a time does the trick. On that note, here's wishing all readers a Happy Fit Year ahead! |
| Posted: 29 Dec 2012 05:06 PM PST Dancers, despite being high performance athletes, are often unable to find dance medicine specialists to treat their injuries in minimal downtime. WHAT happens when a professional athlete gets injured? He is examined by a sports medicine specialist, given a diagnosis, and almost immediately, put on a rehabilitation programme, so that he can get back on the field as quickly as possible. Money and glory are at stake. But, what happens when a professional dancer gets injured? We are engaged in equally high performance sports, train for a lifetime to attain technical mastery, and suffer similar injuries. While we're driven by sheer passion to advocate our art and light up stages to entertain, there is hardly any profit to be made. Lamentably, in this part of the world, we have limited resources, and even fewer dance medicine practitioners who understand our plight. Dance medicine, a spin-off from sports medicine, is an emerging field, but it's almost non-existent in South-East Asia. As a discipline, it investigates the causes of dance injuries, promotes their care, prevention and safe post-rehabilitation return to dance, and explores the "how" of dance movement. When I pulled a muscle in my back a few years ago, I raced to the hospital as I was a day away from performing in a week-long festival. I needed my body to execute complex, high-intensity, acrobatic movements. The specialist told me it was a just a strain, gave me some painkillers, muscle relaxants, and a few days of medical leave to recuperate. "Rest?!" I asked in shock. "Doctor, I have to perform tomorrow!" I was concerned if I could dance the following day, and made it clear it wasn't at the disco. After all, I had trained extremely hard for months, and tickets were sold out. There was no way I could withdraw as I didn't have an understudy. As the performing arts fraternity will say, the show must go on. Unperturbed by my ramblings, he continued to jot notes and asked, "What's the hurry?" Obviously, he had no clue as to the urgency of my recovery. Many others in the medical field, who have little or no experience with dancers and high performance athletes, tend to lean toward inactivity for healing. I collected my medication, threw it in the cabinet, and called my emergency masseur, who speedily put me back on track with her deft fingers. Why did I not call her first? Because I assumed a doctor would be able to set me right and ease my pain. Preferring traditional treatments In a survey conducted by Singaporean sports medicine specialist Dr Jason Chia on dance practices and injury patterns among dancers in Singapore, results revealed that injured dancers preferred going to traditional medicine practitioners. "Doctors don't rank high among dancers," he says, presenting his findings at the 22nd annual meeting of the International Association of Dance Medicine and Science (IADMS) held in Singapore recently. "More than half the 365 respondents chose self-treatment over medical aid, and for the latter, most turned to physiotherapy or use of traditional alternative treatments. The basis of any injury prevention programme is understanding the injury patterns, the scope of the problem, and the contributing factors. However, there is relatively little local data on the subject among dancers in Singapore," adds Dr Chia. Dance-related injuries were present in 34.8% of the respondents, irrespective of genre, with 69.9% having one or two recurrent injuries. The most common area affected was the knee (53.8%), followed by the foot and ankle (38.5%). According to Dr Jeffrey Russell from the University of Ohio, United States, dancers prefer not to seek healthcare from non-dance medicine specialist because they are told to stop dancing. Dr Russell and his team conducted a survey on university dancers in the United States through an anonymous online questionnaire. Again, like the Singapore findings, 85% turned to their teachers for advice regarding dance-related injuries, while only 50% consulted physicians. However, 54% of students disclosed negative experiences with healthcare providers. "They indicated that their dissatisfaction stemmed from providers not understanding dancers (80%), providing unhelpful advice (43%), or not spending enough time with them (33%). However, most respondents revealed they had exclusively positive experience with massage therapists," he said in his paper Injury occurrences in university dancers and their access to healthcare. "The implications of this fact are far-reaching, but most of these can be remedied through increased publicity of dance medicine specialists, and broader educational outreach to dance schools and studios." In his paper entitled The management of foot and ankle injuries in dancers: a Singapore perspective, orthopaedic specialist Dr K. Kaliyaperumal echoed Dr Chia's sentiment that there are no data or figures on dance in the republic. He says, "Traditional dance requires peak physical conditioning, and often, a supra-physiological range of movement, which can produce injuries. "The unique postures and positions attained by our local traditional and recreational dancers give rise to some unusual foot and ankle injuries." Some of the injuries include ankle impingement syndromes, ankle sprains, metatarsalgia, bunion deformities and persistent heel pain. "Some of these chronic conditions are managed conservatively, and recalcitrant causes are managed surgically, while acute cases of fractures and fracture-dislocations require emergency treatment," he adds. Early intervention using a multi-disciplinary approach is best for all forms of injury. If all fails, surgery is the last option for dancers. Dancing to relieve pain Clare Guss-West from the Royal Academy of Dance, in Zurich, Switzerland, says dance activity is a natural and accessible lifeline for the elderly, even if they're immobile. "The use of appropriate dance techniques may relieve rigidity in the upper back, spine and pelvic areas, reduce wear and tear on the joints, facilitate breathing and increased oxygenation of the body, improve circulation, stimulate metabolism, and promote weight loss," she says. In her movement workshop in dance for the elderly, Guss-West demonstrated how appropriate techniques could be used for conditions such as arthritis, vertigo, and impairment of coordination skills, including the effects of Parkinson's and Alzheimer's disease. UNESCO designated 2012 as the "European year for active ageing and intergenerational solidarity", and dance has played a role in achieving this objective. In 2007, Dr Mark Liponis conducted a pioneering research on longevity, and considered rhythmic exercises such as dance, to be more beneficial to the body's repair and regeneration than other non-rhythmic exercises such as team sports. He suggested that the key to the quality of ageing depended on the activity of the immune system, and proposed that dancing is fundamental to immune system control, along with conscious breathing, eating and sleeping. However, as Dr Reetta Johanna Ronkko, a kinesiologist and doctor at Dance Health, Finland, points out, too much breathing can also be harmful to the health. She says, "Breathing is often mentioned as an important aspect of many dance training techniques and as part of rehabilitation procedures. It has many mental, even spiritual meanings attached to it, but too much breathing can also cause muscle tension." Still, Dr Ronkko emphasises that as long as one breathes, it will keep the vital organs functioning, oxygenate the muscles and cleanse the body of waste products. For more information, check out www.iadms.org Related Stories: |
| Advantages and disadvantages of barrier contraceptives Posted: 29 Dec 2012 05:05 PM PST Barrier contraceptives are effective means of contraception, as well as preventing sexually transmitted infections, provided they are used properly on every occasion when there is sexual contact. UNTIL a few decades ago, contraception focused almost exclusively on the prevention of unintended pregnancy. Changes in sexual behaviour and the increase in sexually transmitted infections (STIs), including HIV/AIDS, have led to a shift in the focus towards the sexual and reproductive health of women. Hence, contraception approaches today seek to address both unintended pregnancy and prevention of STIs, ie dual protection. Barrier contraceptives prevent the sperm from meeting an egg, and provide some protection from STIs, including HIV/AIDS. This is of particular importance for those who have more than one sexual partner, or whose partner has more than one partner, both of which increases the likelihood of getting STIs. The cervix in young girls, teenagers and pregnant women is especially vulnerable to infection. Adult women are more than 10 to 20 times more likely than men to get STIs. As such, barrier contraceptives (ie male and female condoms, caps or diaphragms) in particular, condoms, should be used with other contraceptives, whenever there is a risk of getting STIs. This article is about condoms, which are popular and immediately effective, provided they are used properly on every occasion when there is sexual contact. It provides a barrier to the ejaculate, pre-ejaculate and to cervico-vaginal secretions. They can be used as a primary method of contraception, or as an additional method either in the short term, for example, when starting the Pill, or in the long term, to provide double protection. There are male and female condoms, and the male condom is a commonly used method of contraception in many countries. When used correctly and consistently, only two in 100 women will get pregnant in one year of use of the male condom. With the female condom, pregnancy occurs in five in 100 women in one year of use. However, usage is frequently imperfect. So, with typical use, which includes incorrect and inconsistent use, pregnancy occurs in 18 and 21 in 100 women in one year of use of the male and female condoms respectively. The effectiveness of condoms is influenced by various factors, which include background fertility, coital frequency, and usage of emergency contraception when condoms fail. There is no difference in the failure rates of latex and non-latex condoms. Advantages There are no side effects from using condoms. Condoms come in different types, shapes and sizes to suit everyone's needs and preferences, and are easily available and affordable. The view that its easy availability promotes promiscuity is not supported by research studies. When used correctly and consistently, condoms are effective at preventing unintended pregnancy. It is the most efficient means of protection from STIs for both partners. The STIs include chlamydia, trichomonas, human papilloma virus (HPV), herpes simplex, hepatitis B, syphilis and HIV/AIDS. Its use is only needed when there is sexual contact. No advance use is required, and it is suitable for unplanned sex. Female condoms (femidoms), which can be inserted up to eight hours before sex, provide women with shared responsibility. Disadvantages Some couples say that condoms affect the spontaneity of sex. This can be addressed by making its usage part of foreplay. Some feel that there is a decrease in sensation. It can sometimes slip off or split. With the male condom, withdrawal is necessary almost immediately after ejaculation, with care taken not to spill any semen. Men who do not always maintain their erection may encounter difficulty using the condom. With the female condom, the penis must enter the condom, and not the space between the condom and vagina. The open end of the condom must remain outside. The outer or inner ring of the condom may cause some discomfort. Female condoms are relatively expensive, compared to the male condom, and are not easily available. Some people may be allergic to the condom's latex or plastic, or associated spermicides, causing discomfort or irritation. This rare problem can be addressed by using condoms that have a lower risk of causing an allergic reaction. Although strong, condoms may split or tear if not used properly. A condom can be used only once. Condoms should never be reused, and two condoms should never be used together. Male condom This is made of very thin latex or polyurethane (plastic), and has to be fitted before the erect penis touches the vaginal area, as sperm can leak out before ejaculation occurs. It has to be removed immediately after ejaculation, before the penis softens, with the condom held firmly in place as it is pulled out slowly and carefully from the vagina, without spilling any semen. The expiry date should be checked as the rubber can deteriorate if the date has passed. It is advisable to use only condoms that have a mark from a standards organisation stamped on the packet. Condoms are lubricated to make use easier. Some couples may want to use lubricants as well. Any lubricant can be used with polyurethane condoms. Oil-based lubricants – body oils, lotions, creams or petroleum jelly – cannot be used with latex condoms because they can damage the latex and increase its likelihood of splitting. Some people prefer latex condoms, which contain spermicides for additional reassurance. If the spermicide causes discomfort or irritation, its use should be stopped and medical advice sought. Polyurethane condoms do not contain spermicides. Female condom This is a polyurethane sheath that lines the vagina, and can be inserted up to eight hours before sexual contact. It may not be suitable for women who do not feel comfortable touching their private parts. The expiry date on the packet should always be checked before use. It can be fitted in the position that suits the woman best, eg lying down, squatting or with one leg on a chair. When taking the condom out of the pack, care must be taken, as sharp fingernails or rings may tear it. The closed end of the condom has to be held, and the inner ring squeezed between the thumb and middle finger, with the index finger on the inner ring to steady it. The folds of skin at the vaginal opening (labia) are separated with the other hand, and the squeezed ring is inserted into the vagina and pushed up as far as possible. The index or middle finger, or both, are then put inside the open end of the condom until the inner ring is felt, and the inner ring pushed as far into the vagina as possible, until it lies just above the pubic bone, which can be felt by inserting the index or middle finger into the vagina and curving slightly forward. The outer ring must lie closely against the vaginal opening (vulva). It is good practice for the woman or man to guide the penis into the condom, so that it does not go between the vagina and condom. The female condom will move during intercourse, as it is loose-fitting. There will be pregnancy protection as long as the penis stays inside the condom. It is removed by twisting the outer ring to keep the semen inside, and then, pulled out gently. Effectiveness Despite using a condom, sometimes, sperm can get into the vagina. This may happen if the penis touches the vulva or vagina before a condom is put on, the male condom splits or slips off, the female condom gets pushed too far into the vagina, the penis enters the vagina outside the female condom by mistake, and/or the condom is damaged by sharp fingernails or jewellery. It can also occur when latex condoms are damaged by oil-based lubricants or medicines for fungal infection. The Faculty of Sexual and Reproductive Health of the Royal College of Obstetricians and Gynaecologists recommend the following measures to enhance the effectiveness of condoms: *The use of condoms lubricated with nonoxinol-9 is not recommended. *When using lubricant with latex condoms, a water or silicone-based preparation is recommended. *Lubricants are recommended for anal sex to reduce the risk of condom breakage. *There is insufficient evidence to routinely advise additional lubricant for vaginal sex, but its use can be considered for those experiencing condom breakage. *Adding lubricants to the inside of condoms, or to the outside of the penis before using condoms, is associated with an increased risk of slippage. *Condom breakage rates are similar for standard and thicker condoms, and therefore, there is no requirement to recommend thicker condoms for anal sex. *Ill-fitting condoms can be associated with breakage and incomplete use. One should remember that different shapes and sizes of condoms are available. Condoms are useful for those who are at risk of sexually transmitted infections or who have occasional sex, as the possible side effects of other prescription contraceptives can be avoided. Even if an individual is using some other contraceptive, the usage of condoms is advisable whenever there is a possibility of getting sexually transmitted infections. Dr Milton Lum is a member of the board of Medical Defence Malaysia. This article is not intended to replace, dictate or define evaluation by a qualified doctor. The views expressed do not represent that of any organisation the writer is associated with. For further information, e-mail starhealth@thestar.com.my. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader's own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information. |
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