Tag Archives: exercise

Man Up to Health: Men’s Health Week Tips

Guys, it’s time to put your health at the top of your agenda. Many of us take our health for granted, which for stubborn men, can be especially true. The sad truth is most men would not go to the doctor if it weren’t for their wife, mother or significant other pushing them. This week is National Men’s Health Week, so come on guys, man up and take control of your health.

Here are a few tips to help you step up your game:

Regular check-ups

Did you know women are 100 percent more likely to visit a doctor for regular exams than men? Regular check-ups can help find problems before they start as well as detect pre-existing problems such as arthritis. Regular check-ups may seem tedious, but they can help you live a longer, healthier life.

Healthy Diet

Eating a well-balanced diet is key to living a long, healthy life. Your bones and joints require certain vitamins and minerals to stay strong. Make sure to eat plenty of fruits and vegetables rich in vitamins A, C, D and E as well as calcium.


Exercise can also help support strong bone and joint health. Strengthening muscles and maintaining a  healthy weight can reduce strain on your joints. Weight-bearing exercises can help maintain bone density. Be mindful high-intensity exercises like running can do more damage than good such as placing more strain on joints and ligaments.


Go to bed! Your body needs rest. Allow your body to rest for at least seven hours. Sleep has many benefits such as improving retention, reducing inflammation and lower stress.

When was the last time you visited AOC for a check-up? Make an appointment today.





National Public Health Week- 5 Tips For a Better You

It’s National Public Health Week, which means the American Public Health Association wants to bring together communities across the United States to observe and recognize the importance of public health and highlight important issues that can help improve our nation. Join the APHA and AOC this week as we raise awareness about public health.

Here are 5 tips for a better you this week:

Physical activity and exercise can have long-term health benefits. Exercising regularly can improve your overall well-being and reduce your risk for several diseases such as diabetes. Take time this week to get up and move around, go take the pup for a walk or a short jog, whatever you decide, make time to exercise.

Good nutrition is a vital part to leading a healthy lifestyle. Combined with regular exercise, your diet can help you maintain a healthy weight, reduce your risk of diseases and improve your overall health. Try adding more fruits and vegetables with every meal this week; you will be surprised how well you’ll feel.

Stress can have many negative effects on your health such as placing you at a higher risk for illnesses (the flu or cold), disrupting your body’s natural digestive process and even causing anxiety. Reducing stress can lead to an improvement in your mood, productivity and health. Take time for yourself this week, enjoy something relaxing like getting a pedicure or playing a round of golf.

Need motivation to exercise or eat healthier? Get a friend or family member to help you. When we work together, we can accomplish far more things. Include someone in your routine this week.

The city of Mobile is full of fun and healthy events in the spring. Take advantage of the many opportunities to participate in local 5K runs or walks. Here is a list of upcoming events: www.downtownmobile.org/events-calendar.php

If you need help in a specific area or want an expert opinion, give us a call at Alabama Orthopaedic Clinic, 251-410-3600, or visit us at www.alortho.com.

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Workout at Work

It seems like everyone is working longer hours these days and using the “I don’t have time to work out” excuse more than ever. If only there was a way you could work out at work… You can! There are several easy exercises you can do at your desk such as stretching, muscle-strengthening and even aerobics. No, you won’t become an Olympian, but any amount of exercise is beneficial to your health.

Here are ten easy exercises you can do at your desk:

1. Stairway to success:

Did you know Cary Grant stayed fit by taking the stairs? You can trade those cheeky elevator tunes for elevating your heart rate. As you walk up and down the stairs, accelerate your pace by taking two steps at a time for a real leg burn.

2. The Leg Raiser:

You can do this simple exercise while seated. Start by straightening both legs and hold this position for five seconds. Then lower your legs back down without touching letting your feet touch the floor. Repeat for 10 reps. If this isn’t enough, try placing your purse or brief case on top of your legs for added weight.

3.  New age curl:

Water bottle curls. You heard us, workout your biceps with a water bottle. This exercise can be done standing or sitting. Start by taking the stapler in one hand with palms facing upwards. Just like a normal dumbbell bicep curl, start at the thighs then bend the elbow and curl your arm up to your chest. Repeat for 12 reps, then alternate arms.

4.  The Seat Shimmy:

Love to twirl in your swivel chair? Use it to your advantage with this oblique abs fix. Sitting upright with your feet hovering over the floor, hold the edge of your desk. Next, use your core to swivel the chair from side to side. Swing back and forth for 20 rounds.

5.  The Polished Posture:

Momma was right, perfect posture is a must for back health. Adjust your chair height to insure that your feet, hips and arms are at a 90-degree angle to the floor. Don’t slouch. Engage your core to keep you sitting upright

6.  The Samurai:

Stand and clasp your hands together, resting them on the right shoulder as if holding a sword. Lightly swing the imaginary “sword” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 10 times on each side, or until you feel like a real office ninja.

7.  The Jersey Shore:

Turns out the Jersey Shore cast taught us one good thing, fist pumping. Start by balling you hand into a fist. Then raise your fist in the air and begin to pump your arm over your head for 30 seconds. Repeat for 5 reps, then alternate arms.

8.  Twist and Shout:

Queue the music, sit up straight in your chair and place your right arm behind your right hip. Twist to the right and hold (shouting is optional). Then alternate sides.

9.  The Tapper:

No you don’t need any dancing skills for this exercise, all you have to do is speedily tap your toes on the floor under your desk.

10. The Web Slinger:

Is your spidey sense tingling or could it just be carpal tunnel? All you have to do for this exercise is tense and relax the muscles in your hands to form the iconic Spiderman bending your hand up and down. Another hand stretch technique is to make a fist, spread your fingers and bend your fingers.

Now stop reading this blog and get to exercising more than your brain!

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