Where to Start on Getting in Shape for Summer

Spring is here – Summer is coming!

What does the thought of warm summer weather bring to mind? Lazy days, family fun and beach vacations may be at the top of your list. For many, the thought of summer brings up the need to get in shape!

Summer is a time to be active and if the winter doldrums have had you cooped inside living a sedentary lifestyle, it may be time to kick things into gear. But where does one start? The experts at www.livestrong.com have been helping beginners and pros alike in getting and staying fit and healthy.

One of the first things to do is take a true assessment of your habits. Old habits die hard and it may take some new goals and scheduling to turn things around. Start small and evaluate the best ways to ensure you are eating a well-balanced diet. You need food for the energy you are going to burn working out but it needs to be the right food. There are many online tools that will give you a quick refresher course on how you can change your diet in a way that suits you and your lifestyle.

Second, team up your new diet plan with a well-rounded exercise plan. Find some activities you love to do and strive for 60-90 minutes of aerobic exercise every single day. You may need to get creative if you lead a busy life but regular exercise is going to help you burn calories, release stress and build up your cardiovascular health just to name a few of the benefits!

Dr. Tejas Pandya, foot specialist in Troy, NY needs to be part of your team as well. Nothing will be more frustrating in your endeavors than foot or ankle pain. Catch problems before they arise and get help finding the best athletic footwear for your feet. Make an appointment today so we can help you stay on track! Call our podiatric office at (518) 273-0053 or visit us at www.capitaldistrictpodiatry.com.

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Maintain Healthy Feet through an Unpredictable Forecast

As you enter the fall season and colder weather is headed your way, you need to prepare your feet for the upcoming changes. One day it feels like summer and the next fall is ever so present on your doorstep. With this up and down in temperature it feels like whiplash weather!

While the forecast may always remain unpredictable, despite the weather’s man’s predictions, your health can pay the price. In order to maintain the health of your feet and the rest of your body throughout these weather changes follow these helpful tips.   

• Maintain a healthy diet. Make sure that your meals are packed with nutritional foods like green veggies and plenty of omega-3 fats, which can be found in fish or fish oil supplements. A well balanced diet can reduce inflammation in your feet and keep your entire body healthy no matter what weather blows your way.

• Get enough sleep. Your body needs eight hours of sleep every night so remember to plan your day accordingly. Sleep restores energy and can reduce stress levels.

• Take a shower. You should try to shower every night before you go to bed and every morning directly after you wake up. Taking a shower before you go to bed can help you fall asleep more easily. Taking a shower after you wake up can increase the blood circulation throughout your entire body, which reduces your risk for aches and pains.

• Drink water. You need to stay hydrated throughout the day to ward off sickness. Drinking water regularly keeps your immune system at its best. You should try to drink about two to three liters of water every day.

• Dress for the occasion. It’s important to keep your feet protected, so as the weather changes make sure to warm your feet with socks and enclosed toe shoes. Just like the rest of your body, your feet need to maintain a healthy temperature. Feet that are too hot or too cold can easily damage your health.

In order to maintain your health all year long, you need to take the proper precautionary steps and adjust to the changes in weather. If you notice a decline in the health of your feet this season contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

References:

http://www.todayszaman.com/newsDetail_getNewsById.action?load=detay&link=192947
http://www.momtastic.com/health-and-beauty/diet-a-nutrition/161679-stay-healthy-as-the-seasons-change
http://www.everydayhealth.com/foot-health/nutrition-and-your-feet.aspx

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Race Day and Your Diet

The sport of running takes time, effort and discipline, which can stretch over to your diet. Running is a great way to stay toned, fit and healthy. Exercise and a nutritional diet go hand in hand in maintaining your health and customizing your diet to your sport can make you feel better and perform better.  You want to be at your best for every race, right?

• Read below as we came up with some healthy tips for diets leading up to race day for our fellow runners.  They include: Leading up to the race: Maintain a healthy balanced diet. Make sure your diet is not only full of carbohydrates, but also the essential nutrients your body requires. What you decide to put into your body can directly affect how well you perform. Be conscious of food labels and portions. Also, hydration is extremely important so make sure you are getting your eight glasses of water every day.

• The night before a race: You should eat a light meal the night before your race. You don’t have to cut out all the carbohydrates or even stock up on them, but instead eat a balanced diet that will be easy on your stomach. You should avoid spicy foods or foods that are too sugary.

• The morning of your race: Its race day and you don’t want to have an uneasy stomach that will affect the way you run or require a bathroom break. You can avoid any unscheduled mishaps by eating early that morning or snacking on an appropriate health food like fruits or veggies before the race. Make sure to have your morning meal or snack finished with at least an hour and a half left before race time.

Your diet is a vital part of your running routine. If you want to promote your best performance you need to maintain a healthy diet prior to your race as well as on race day. If you are a runner and have any questions about maintaining your diet or the health of your feet, contact our office at (518) 273-0053 to schedule an appointment with Dr. Tejas Pandya.

Resources:

http://runningtimes.com/Article.aspx?ArticleID=18392
http://adventure.howstuffworks.com/outdoor-activities/running/health/eat-before-distance-race.htm
http://track.isport.com/track-guides/how-to-maintain-a-healthy-diet-for-track-field

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