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Beginner Fitness Tips to Help Kickstart a Healthy Lifestyle

Making the decision to make healthy lifestyle changes is a big step. Once you’ve committed to a healthier version of you, it’s time to figure out how to actually achieve it. We know the process can be overwhelming, but we’re here to help! Beginner fitness is all about forming a routine and getting off to a positive start.

Make the Time

Adults need at least 150 minutes of moderate aerobic activity per week. This time may seem like a lot at first, but you can spread it out over 5 or 6 days of the week and still have an entire rest day! This activity can be broken up however you wish that will fit into your schedule. If that means taking a 20-minute walk during your lunch break then make sure you set aside the time to do it! A lack of time for fitness is one of the most common excuses people use, but the truth is, you really don’t need much time at all.

Don’t Get Discouraged

A new fitness routine can be discouraging. You may feel like you aren’t doing enough or progressing fast enough, but those negative thoughts will only drag you down. Try to surround yourself with positive people and positive thoughts to support your new lifestyle. If you feel yourself getting discouraged, find a workout buddy or friend to share your progress with!

Lift Weights

Weight training twice per week in addition to the aerobic activity of your choice is ideal. Lifting weights helps you to build muscle while you burn fat and interestingly enough, muscle naturally boosts your metabolism! Remember to start with a weight that you don’t have to struggle with and slowly reach higher weights overtime.

Increase Exercise Time Gradually

Once you’ve established some new healthy fitness habits, it’s time to take it to the next level. Slowly begin increasing the amount of time you spend exercising each day until you reach 300 minutes per week. That number probably seems intimidating, but it’s actually just 5 hours!

Fitness is a journey that doesn’t have a one size fits all approach. Your new fitness routine should be paired with a healthy diet for the best outcome. Avoid processed foods and eat natural, high-protein diets. You’ll have to listen to your body to achieve your fitness goals but remember, patience is the key to success!

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How to Protect Yourself, And Your Children, From Measles

As you may have heard from the latest news headlines, the measles virus has made a major comeback into public light as an emerging healthcare crisis.

The latest headlines show that measles cases across the U.S have eclipsed over 830 of measles have been confirmed in 2019, according to Centers for Disease Control (CDC) statistics. Measles in one of the most concerning public health emergencies since more and more communities are reporting cases of the disease.

However, it is important to understand that measles are highly preventable with medical intervention. Understand the main causes of measles, know the risks, and get your children vaccinated to prevent the disease.

Measles has spread across the U.S for three main reasons

At least 23 states have reported a single case of measles while half of those reported outbreaks of multiple cases. The CDC explains that measles continues to spread across the country for three main reasons:

International travel has increased between the U.S and other countries steadily: In part, increased international travel has allowed the measles to spread from countries with higher rates of infection to the U.S.

Parents in general are not vaccinating their children at a significant enough rate: In the year 2000, measles were virtually eradicated in the United States as vaccination rates reached an all-time high. Since then, parents have steadily decreased vaccine frequency in recent years.

Spread of anti-vaxxer campaigns and vaccine myths have contributed to lower vaccine rates: Both the CDC and the World Health Organization have declared anti-vaxxing messaging on social media and public platforms as a top-10 global health threat. This is because anti-vaxxing messages can spread much faster on social media and lead misinformed parents to make dangerous healthcare decisions

For example, many anti-vaxxers spread mistruths about the link between vaccines and autism even though there has been no proven link between both vaccines nor autism.

Get your child vaccinated ASAP to prevent measles

The best, and medically-advised, way to protect your child from the measles is to get them an updated vaccination. Most primary care providers can administer the MMR vaccine for young children when they are due for a vaccination.

Basic medical guidelines suggest children should get the updated vaccine between the ages of 12 to 16 months old as well as 4 to 6 years old. However, your primary care provider may want to first review your child’s vaccination history before giving them the vaccine.

To keep safe during the outbreak make sure you follow national and local headlines, learn where nearby outbreaks are happening, and get your child a vaccination at local primary care ASAP!

 

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Why Do Allergies Come Back in the Spring?

April means the return of baseball, warmer temperatures, and the beginning of Spring. For a lot of people, Spring is not a fun time involved for celebrating. In reality, April means allergies make a full return, limiting individuals all over the world from enjoying the normal comfort of breathing, seeing, and feeling healthy and well. Allergies may not be something that causes many fatalities, but the conflicts that arise from allergic symptoms and reactions are too much to bear for anyone. Why is it that allergies come back in the Spring? The answer is relatively straightforward.

What Spring Means for Allergies

April and May are two of the toughest months for allergy sufferers. Warmer weather and breezy Spring days are a detriment to millions of Americans and the battle against pollen and other air particles. When the weather warms up, that marks the season of plant life, kickstarting a process of green growing everywhere and flowers budding once more. Unfortunately, all of the pollen and plant particles that make things look pretty can fill the air with harmful substances for those who suffer from allergies.
Tree Pollen Returns to the Air

A lot of people understand pollen to come from flowers, but tree pollen is the biggest trigger of Spring allergies. Not only do trees begin to bud in the April and May months, but pollen builds on the branches that float effortlessly in the wind and into the homes and offices of people in all 50 states. This year, the pollen in trees is even more harmful because of the mild winter season. Pollen can take months to start building, leading to peak levels in May. Unfortunately, warmer December and January months mean pollen in trees is ahead of schedule.

Wind Spreads the Threat All Over

A significant impact on allergic reactions to air particles is the wind. Tree pollen and other allergy-related substances such as mold are carried in the breeze all over the country. That means at any time, the outdoors can be carrying millions of particles that react poorly with those dealing with an allergy. It is impossible to stay indoors at all times, so those who suffer are forced to fight the elements. Avoiding excessive time outside or outdoor athletic activity that increases breathing are essential ways to fight against the wind.

There are a lot of allergies that kick in during the start of April, and wind and trees play a vital role in the spreading of allergy-triggering particles. Be ready: the allergy season is starting early and fast in 2019.

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The Benefits of Protective Eyewear for Youth Athletes

The future of youth athletics involves a higher understanding of what makes sports so many love worth playing. Of all the various ways to enjoy the sport, nothing comes above safety. Basketball, baseball, and hockey are all youth sports beginning to look into protective eyewear for children playing games. More are sure to follow, especially considering the numerous benefits to the practice of utilizing goggles and the safety features that come with them.

Why Wear Protective Goggles?

Children are a vulnerable population for a few reasons. To start, the kids playing sports at a young age are still learning control over the body and motor functions. Even at 10 or 11 years old, the athletic ability can be limited to the extent of flexibility and speed. Otherwise, the body is still growing and forming. This means that there are a lot of random moments where a child may still not have control over movements.
Additionally, sports are relatively new to young athletes. The rules and correct ways to play are not always known. For example, a young girl playing baseball may not know to wait until a teammate is looking to throw the ball. Likewise, a young boy may hit a hard shot on the hockey rink during practice without someone in full gear. A few other things cause harm to children that involve a natural learning curve, but of course, protective goggles can help with all of these threats.

Eye Protection from Harm

The eyes are very vulnerable in many team sports. Even golf and tennis can find users experiencing eye injuries. Children wearing eye gear are more protected and less likely to suffer eye damage, scratching, piercing, or blindness.

Incredible Materials for Near Total Safety

Polycarbonate, which most sports safety goggles are made of, is 10 times as protective as any other plastic. That means even the hardest blows from a ball, puck, or other children will not pierce the goggles and keep the child’s eyes safe. The benefits of wearing glasses are almost inarguable. There are so few reasons to avoid safety eyewear in youth sports that the only thing standing in the way of a child’s safety are the adults set to protect the wellbeing of all participants.

The safety of youth athletes is a longstanding movement in sports and needs to continue with the implementation of eyewear. Given all the benefits, it is the best thing for all involved.

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Should Your Child Get the Flu Shot?

Being a parent comes with many decisions that you have to make on a regular basis. What foods will you serve your child, what school will they go to, when to put them to bed, and so much more. One of the more critical and challenging decisions that parents face is rather or not to vaccinate your child. Of course, there are many vaccines to make that decision on, but today we’re going to take a closer look at the flu vaccine.

Why is the Flu Vaccine Important?

The flu vaccine is a vaccination your child should receive each year at the beginning of flu season, but it’s never too late to make the decision to get them vaccinated. The flu vaccine effectively lowers the likelihood of your child developing the flu by 40 – 60 percent. While those aren’t percent numbers, they’re much better than 0 percent protection! Think about it like putting a seatbelt on when you get into the car. Does it ensure with 100% certainty you won’t get injured in a crash? No, but it dramatically improves your odds. Even knowing that it isn’t perfect, you still choose to put the seatbelt on because some certainty is better than none. The same goes for the flu vaccine!

How Serious is the Flu?

In 2017 fewer people decided to receive their flu shot than in recent years. Many of the people making that choice for themselves or their child fail to realize the harsh reality of just how serious the flu is. In 2017, 80 thousand people died from the flu in the US alone, including many children. The majority of those children that did die from the flu had no underlying medical condition or cause of death. Something as simple as a flu vaccine could have prevented many of those deaths and even more hospitalizations. Choosing to vaccinate your child means wanting to take any possible measure you can to protect their life. Your child receiving their flu shot helps to protect them, as well as anyone they come in contact with from them carrying and spreading the flu.
Remember, it’s never too late to get your child vaccinated! Many walk-in clinics, urgent cares, and doctor offices still carry the flu shot, and you can get your child vaccinated in minutes. Make the decision the protect the most important thing to any parent – the safety of your child.

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Redefining Health

Health and fitness are a topic that has stayed at the front of peoples minds for decades, but in 2019 the way people view health is changing. Many of these changes are for the better but understanding what they are and why they’re occurring is essential to keep up with the current times. Forget about crash diets and impossible exercise routines because health has expanded far beyond those fads!

A Lifestyle Change

People have begun to view health as much more than a diet or temporary occurrence. Instead, people are turning their health into their lifestyle. Making daily choices that benefit their overall health has become a priority, rather than temporary changes that offer quick results. The aim is to improve the body from the inside out, starting with the most critical area for health, the gut. People are turning to foods that promote gut health and proper digestion because it has been proven that once your gut health is in line, everything else will soon follow. Rather than going on a crash diet for a month or two, people have begun making lifestyle changes that are attainable in the long-term.

It Isn’t About Weight Loss

Health and weight loss were once synonymous in many people’s minds, but that’s no longer the case. While many of the healthy lifestyle choices people make may result in weight loss, it isn’t the goal that they have going into it. Instead, people are working to improve their mental clarity, energy, sleep quality, and overall sense of wellbeing. Weight loss will aid in all of those areas but making it an added perk rather than the desired goal has created a new sense of caring about every aspect of your health.

Plant Based Changes

The plant-based eating movement no longer applies only to vegans and vegetarians. A dialogue is becoming more and more popular that promotes being plant-based as much as possible, even if you don’t commit to a full vegan or vegetarian lifestyle. Cutting out dairy, having three meat-free days per week, and other more attainable plant-based choices are growing in popularity. People are beginning to acknowledge that plants are able to provide even better fuel for your body and mind than traditional animal-based products. There’s been a rise of plant-based restaurants, grocery stores, and more as this health trend takes off. It’s expected that the plant-based diet will continue to grow in popularity for years to come.

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Be safe decorating your home for the holidays this year

If you are planning on decorating for the Holidays this year Centennial Medical would like to wish you good luck & hope you stay safe. Unfortunately, the holidays are known in urgent cares to be one of the busiest times of the year. This is due to a lot of accidents around the house due to cooking, cleaning & the biggest one of all Holiday decorating. If you and your family go above & beyond when decorating we applaud you but you should all follow these tips first to make sure no accidents happen.

Watch out for the lights

Holiday lights are one of the staples of the holiday season. Hanging lights around your house & outside can quickly turn your house from an average home to one of the best sights to see on your block. But have you thought about which lights are actually safe to hang up on your house? Luckily when purchasing holiday lights there will be a label on most lights that will explain whether they are safe for indoors or outdoors. Once you make the decision on that you should then consider buying LED lights. LED lights do not carry the heat that conventional lights do. This means that they have less of a chance of starting a fire if they are near something flammable.

Watch out for black ice

Christmas & New Years are at the beginning of winter so the temperature has dropped. It is important to know about the dangers of black ice. As most of you know black ice is a form of ice that is invisible to the eye at a glance because it is basically see through. A good way to combat black ice is to lay your driveway & sidewalk down with salt at night so in the morning the front of your house will be clear from black ice.

Lift heavy objects with caution

If you are bringing a Christmas tree into the house or a heavy object please use caution. Remember when lifting something heavy off the ground always use your legs. If you have an object that is very awkward in size have someone help you lift it. A lot of injuries can come from heavy objects falling on body parts & from people lifting heavy objects up in the wrong way.

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Don’t be Scrooged by winter allergies

The holidays are here & that means that it is once again the best time of the year! However, if you suffer from allergies all year round or in the winter then you are probably dreading going home for the Holidays! Centennial Medical is here to tell you that you don’t need to be scared of your winter allergies anymore! We have some tips that should help you overcome & stay one step ahead of those nasty allergies!

Timing, Timing, Timing

The best time to stop allergies is before they even happen! Yes, that’s right you should be preparing and dedicating for your allergies approximately 1-2 weeks before you usually start getting symptoms. If you wait until you already have symptoms then you have made it harder for you to fight off your allergies this year. The warmer the weather the more of a chance you have of getting stronger allergy symptoms in the winter.

Stay away from the mold

Mold is everyone’s worst enemy when it comes to allergies. Mold can exist & grow anywhere that is wet in a warm place. By this, we mean places that have a moist damp environment more than likely the mold that can harm you the most is the mold that is found in your house. You should be looking for mold in the following places:

  • Under your couch
  • Under your sink
  • Shower
  • Bathroom
  • Under cabinets that may have had a leak near them
  • Basement pipes/heater

Mold in a house can be devastating to one’s health over a certain period of time. Slight exposure to mold can make your already existent allergies skyrocket!

Be careful about doing chores

When doing chores most specifically cleaning, most of the time this involves getting close to the dirty things around the house. A lot of dust, mold, & pollen may kick up when you are doing activities such as sweeping, mopping, wiping you are putting your face & mouth near these particles. The best way to try to avoid allergies while doing chores is to wear a mask that covers your nose & mouth.

We hope that these tips will help you beat allergies this year for the holidays!

 

 

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Don’t smell like a Grinch for the Holidays!

The Holidays are here & for most of us, that means that we have a lot of traveling to do to get to our families. However, when you finally get to your families house after a long day or days of travel the last thing you want to be is sick! Unfortunately, public transportation is not always the most sanitary & you could be exposed to a lot of different viruses. Centennial Medical is here to offer you some tips to help make sure you don’t get sick on your way home!

Hand hygiene

It is unfortunate that Holiday season also means its the middle of flu season! So make sure that you are very conscious of where you are putting your hands. If you have not gotten your flu shot yet you should come to us! If you have gotten the flu shot you are still at risk for getting sick because the flu shot is about 70% effective! Whenever you touch something from a public setting such as a gas station handle, train handle, or even just a public hand railing you need to be washing your hands after. If you are not near a sink or bathroom then make sure you carry around a hand sanitizer with you!

Wash your face

You face is one of the hardest parts of your body to take care of when you are on the go. This can lead to stress blemishes or rashes that would not look good for the Christmas pictures back home. You need to make a conscious effort to carry around some baby wipes or facial wipes. We know that you will not have access to a sink at most times so the wipes are the best option for on the go!

Body Hygiene

The last thing you want to do is come home to mom & dad & have yourself smelling like the Grinch. If you don’t have the time or a place to take a shower they sell dry soap & shampoo in your local stores. These are essential to get the feeling of travel off of you. Another good Idea is to pack a change clothes, this should give a nice fresh feeling that can knock off the travel funk. Last but not least, make sure to have some deodorant & cologne/perfume. If you do not have either of these your travel hygiene can take a turn for the worst fast. Nobody wants to be that guy that is making everyone’s travel experience worse from the smell.

 

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Be aware the flu is still here!

Fall is here & we hope you are all enjoying the weather! However, don’t forget that the flu is still here! Most people seem to forget that flu season is from Septemeber to mid-December! This means you should still be aware & using hand sanitation techniques. Even if you got your flu shot you should pay attention to these tips to keep avoiding the flu this year.

How often do you wash your hands?

The flu is spread airborne n& by ingestion, the most common way to get a virus is to wipe your mouth or eyes after the virus us on your hands or body, giving yourself an immediate infection. Ask yourself about how often you wash your hands in a day. If you can count on one hand how many times it is odds are you don’t wash your hands enough. You should try to wash your hands after everytime you feel you may have exposed yourself to some harmful germs. Sometimes when you should think about washing your hands is :

  • After petting a dog
  • After holding on to communal rails & grips
  • After riding public transportation
  • After shaking someone else’s hand that looks sick
  • After using the bathroom

You would be surprised how many people forget to wash their hands after using the bathroom. This is why you should always wash your hands after coming in contact with someone else.

How long do you wash your hands?

If you have seen someone in the bathroom who just throws water on their hands & then leaves? If you were slightly grossed out that’s because you should be! Your hands get thousands of germs on them & a couple seconds under the water will not get rid of them. You should wash your hand with warm water since it is a fact that warm water aids in helping to get rid of germs. On top of that, you should use soap, of course, & wash your hands for about 30-45 seconds. When teaching your child you should tell them to sing happy birthday, since the song is just around the time that they should be washing them.

What if I can’t wash your hands

There are always alternatives to washing your hands! Carrying around hand sanitizer will help you always have a way to wash your hands. Please recommend hand washing techniques to all loved ones & friends so you can all avoid the Flu this season!

 

 

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