The Importance of Sleep for both Mental and Physical Health

We spend, on average, one third of our lives sleeping. Given the fact we spend so much time doing it, we should recognize the importance it holds in our lives. Sleep is an integral component of our mental and physical health.  Learning to sleep well will produce benefits in these realms of our lives.

Physical Effects

The average person should be getting 7-8 hours of sleep each day. A lack of sleep can suppress the amount of growth hormone released from the brain, which is essential for building and maintaining tissue in the body. Optimal physical growth and maintenance can never be achieved without a healthy amount of sleep. Also during sleep, heart and blood vessels are repaired. Sleep deprivation can therefore be connected to heart disease, stroke, diabetes and many more serious physical issues.

Mental Effects

Sleep deprivation affects mental health as much as physical health. It reduces the awareness and functional capacity of humans, which can cause many dangers to not only one’s self but to others. It affects clarity of thought, memory, and general functionality throughout the day. Sleep deprivation also contributes to a lack of emotional regulation.

Tips to help you sleep better:

• There are many potential factors that can prevent a good night’s sleep, but high stress is one of the leading causes of sleep deprivation. One way to combat this stress is exercise. Exercise also promotes sleep by increasing adenosine production.
• Another way to combat stress is creating a relaxing nightly routine. Some people benefit from stretching or reading a book before bed to help their mind and body relax.
• Try to keep away from blight light sources, such as laptops, for at least two hours before sleeping. Blue light disrupts the production of melatonin, which is the chemical responsible for making you feel sleepy.
• There are many apps today that allow you to monitor your sleep and track sleep cycles. They also give more information on individual sleep patterns and needs. Applications can help remind you to go to bed at the same time every night and wake up at the same time every morning in order to properly complete REM sleep cycles.
• Prioritizing sleep in addition to other healthy habits will ensure you recover well from your work outs, and feel positive and energized!

Blog post by David Reme.

3 Beginner Barbell Landmine Exercises

You may be asking yourself what a barbell landmine exercise is and first things first, there are no explosives involved. Landmine exercises are performed by wedging one end of a barbell either into a corner of the room or into a special floor mounted bracket that allows for greater bar stability for the weight that is being lifted while allowing the individual challenges in every plane of motion. This could prevent injuries that some of the common mistakes caused by improper technique and core instability can create.

When utilizing the landmine technique clients can first begin by choosing the proper weighted barbell for the users level of ability.  Barbells come in 3 different sizes here at Mashpee Fitness:

• 84” Training Barbell: 16#
• 84” Olympic Barbell: 45#
• 60” Olympic Barball: 26#

Once you have selected the bar that is comfortable for you to use place one end of the bar into the corner or mounted bracket on the floor, get ready to try out my top 3 Beginner Barbell Landmine Exercises.

Top 3 Beginner Barbell Landmine Exercises

*For a quick total body workout try to perform 6-10 repetitions of each exercise for 3-5 sets at a controlled tempo.

1.  Landmine Squat

Keep weight through heels with feet hip width apart. Avoid letting the knees bend over the toes, to do so walk your feet back until a comfortable squat position is achieved. You should feel this in your thighs and not in the knees. 

2.  Landmine Split Stance Anti-Flexion

Split one foot forward and the other back, shift your weight to your front thigh and control the weight using your core over your front leg. Keep your abdominal muscles as tight as you can to keep spine straight and aligned. Try to prevent any side bending (anti-flexion) of your back as your hands travel away from the midline. 

3.  Landmine Half Kneeling 1-Arm Overhead Press

Go down into a half kneeling position and adjust the barbell to be on the side that has the knee down on the ground. Keeping your core tight use the muscles in the top of your shoulder and arm to press the weight in a straight line as you lean forward to achieve the full overhead press. 

Blog post by Craig Moody.

Mind Body Connection: How Mood Affects The Body

Neurotransmitters control virtually all of the body's functions, from feeling happy to regulating hormones to dealing with stress. Our thoughts influence our bodies directly because the body interprets the messages coming from the brain to prepare us for whatever is expected. These neurochemical changes prepare the body to deal with perceived danger in a number of ways, such as raising blood pressure and heart rate to allow faster speed and response time putting our bodies into a fight or flight state. When positive thoughts are generated, when you are feeling happy or optimistic, cortisol decreases and the brain produces serotonin, creating a feeling of well-being. When serotonin levels are normal, one feels happy, calmer, less anxious, more focused and more emotionally stable. Dopamine is also a neurotransmitter that helps control the brain’s reward system and pleasure center.

 

The power of a healthy attitude cannot be underestimated in the body-mind connection. Chronic elevations in psychological stress suppress the immune system, and suppression of the immune system raises the risk of viral infection and other diseases. Resilient people actually resist illnesses, cope with adversity, and recover quicker because they are able to maintain a positive attitude and manage their stress effectively. By managing our attitudes and stress levels, we actually control neurochemical transmissions in the body. This does not mean that resilient people ignore that things are difficult, failures, loss etc. It means they accept the difficulties and become curious about the lessons they teach. They resist the urge to judge ones’ self or others too harshly. They learn to focus and appreciate what they do have not what they have lost. They learn to be in the present while looking forward to the future. Building resilience helps to maintain a positive attitude and healthy immune system.

Take care of yourself

To have good emotional health, it’s important to take care of your body by having a regular routine for eating healthy meals, getting enough sleep, and exercising to relieve pent-up tension. Avoid overeating and do not look to unhealthy choices and behaviors. Try to create and maintain a healthy balance in your life. Poor emotional health can weaken your body’s immune system. This makes you more likely to get colds and other infections during emotionally difficult times.

Create a Positive Mind

Relaxation methods, such as meditation, listening to music, listening to guided imagery tracks, Yoga and Tai Chi are useful ways to bring your emotions into balance. Meditation is a form of guided thought. It can take many forms. For example, you may do it by exercising, stretching, or breathing slowly and deeply.

Some other helpful ways to help create a positive response in the body is watching a comedy, playing a game, cooking or baking, light a candle, set a measurable attainable goal, search for positive quotes, create a list of your positive qualities, read a good book, connect with loved ones, etc.  Our bodies have a direct response to how we perceive our world. Surround yourself with positive thoughts. “When we change the way we look at things, the things we look at change” ~ Wayne Dyer

Blog post by Ally Wilson.

Rules of the Road and Safety Tips for Runners & Walkers

Ahh springtime during a nationwide quarantine!  The beach parking lots may be closed but the roads are always open and it’s great to see so many new people running, walking and biking.

Maybe you’ve been cooped up on the couch watching Netflix all day or sitting at a desk working from home for 8 hours straight, it’s important to get out of the house for some fresh air, Vitamin D and get the blood flowing as long as you are not sick or at-risk of spreading the virus.

Your safety is also important and so is following the unwritten rules of the road:

Travel on the correct side of the road.

Run and walk against traffic.  Bike with traffic.  It’s crazy how many people either don’t know or don’t follow this rule.  Not only is it much safer, in some states it’s even a law.  And with social distancing being such a hot topic right now if everyone is on the wrong sides of the road, it’s more difficult to avoid close contact when passing fellow runners and walkers.  It’s always best to run or walk on the sidewalk but on roads without them, travel on the side of the road so you can see the cars coming towards you.  Don’t assume drivers can see you.  Stay alert and be ready to jump out of the way from distracted drivers. 

Keep your dogs on a leash.

I am 100% a dog lover but please keep them on a leash.  It doesn’t matter how well behaved you believe your pet is, a charging dog and one misstep can lead to an injury and a few weeks of recovery.  Many leashed dogs are triggered by off-leash dogs so even if you’re dog is friendly, another dog could react.  On a similar note, for goodness sake pick up your dog’s poop!

Wear a mask to cover your nose and mouth… even outside.

The CDC is recommending everyone wear “cloth face coverings in public settings where other social discancing measures are difficult to maintain to reduce the spread of the virus from spreading between people interacting in close proximity.”  If you’re running on crowded sidewalks or trails, it may be difficult to follow the 6-foot rule.  Play it safe and cover your nose and mouth with a mask, BUFF or other breathable face covering especially when approaching/passing others because COVID-19 can be transmitted outside through the air if someone coughs or sneezes.

Get comfortable running alone.

Now more than ever it’s important to run solo and ditch the running group and training partners.  Need that motivation to get out on the door?  Check in with your run buddies daily.  Create Facebook accountability groups.  Follow your friends on Strava.  Some run clubs are even doing virtual runs.  And you’re worried about running alone for safety reasons, there are different apps and GPS watches that send tracking so others can keep track of your whereabouts.  My family uses the Road iD app which sends “ecrumbs” so we can follow along.  The app even sends an alert if you are stationary for more than 5 minutes.  I also bring along mace (I only recommend it if it’s legal in your state and if you’re familiar with using it) and my scary 80-pound pup to keep me feeling safe.

If you’re out at night, see and be seen.

Did you know that according to the National Safety Council the chances of being struck and killed as a pedestrian increase 1100% after dark?  Some runners are practicing social distancing by waiting until dark to run outside in hopes that they will encounter less people on the roads, just make sure you invest in a good headlamp and some reflective gear.

If you’re driving, yield to pedestrians at the crosswalk.

Not only is it a Massachusetts state law, it’s rude!  Just a personal daily run frustration that I had to mention.

Acknowledge your fellow runners and walkers.

If you run past me, a friendly nod is nice.  A smile or wave is even better.  You may be suffering but we suffer together.  The running community is special and we’re all out there for different reasons with different goals but even alone we are all in this together and I believe it is absolutely necessary to at least acknowledge those that are out there pounding the pavement with you.

Good luck out there!  Stay safe & happy running!

Blog post by Jen Skiba.

Maintaining Healthy Routines in Quarantine

In these unusual times it can be difficult to maintain our regular healthy routines.  Our daily lives have been disrupted and now home is also the gym and work and our favorite coffee shop. We are accustomed to our homes being places of rest and rejuvenation and they now must also be places of productivity. If you find that you are struggling to achieve your mental and physical goals during this time, here are some tips to help you schedule your day and create new routines to benefit your health.

Sleeping

Try to go to sleep and wake up at the times you normally would. It may seem easy to go to bed a little later, but a couple of hours difference can throw off your schedule significantly. Not getting enough sleep or sleeping too late into the day can throw off your body’s circadian rhythm. If you end up not getting enough sleep, a short nap can help you feel more rested and energized. However, napping for too long or too often can detract from your nighttime sleep. Shoot for around 20 minutes. If you don’t normally sleep enough and find yourself relying on caffeine to get through the day, this could be a great opportunity to adopt a healthier sleep schedule. The average adult needs 7-8 hours of sleep to function well and promote health, especially during times of stress. Be mindful of your body’s needs and sleep your way to better health.

Eating

With increased time at home, bad eating habits can arise. It is easy to snack throughout the day when there is full access to food in the next room. Eating full meals at planned times can help you establish boundaries that will prevent excessive snacking, and ensure you are staying well nourished. It is also a great opportunity to try new recipes that may have taken too long to prepare under normal circumstances. Spending more time at home does not mean we have to stop trying new things and being creative. Along with eating, it is important to continue to hydrate as you normally would. Keeping a water bottle by your side is a good reminder to drink throughout the day.

Scheduling Activities

Scheduling out specific activities day to day can be helpful while spending so much time in your home. Make a list of tasks and goals you would like to accomplish throughout the week to help prevent boredom and the feeling that you’ve wasted time. A list is a great tool to remind you of your goals when you don’t know what to do next. It can also help steer you away from excessive screen time. Each day pick a few things from your list to get done and alternate productive tasks with enjoyable activities or hobbies. To switch up your daily schedule or to take a break from indoor tasks, track the weather and make plans for outdoor activities on the most appropriate days. The increased time at home is a perfect opportunity to continue or try new hobbies. Exercise, reading, crafting, and cooking are just a few examples of activities that can be taken up in the home.

The important thing during this time is to maintain your mental and physical health. Do not overwhelm yourself with unrealistic tasks or expectations but try to keep your mind and body engaged each day.

Stay safe and healthy so you can hop right back into your normal routine when quarantine is over!

Blog post by David Reme.

Social Distancing & Staying Entertained at Home

Social distancing as described by the Centers for Disease Control and Prevention (CDC); Social distancing, also called “physical distancing,” means keeping space between yourself and other people outside of your home.

To practice social or physical distancing:

• Stay at least 6 feet (2 meters) from other people
• Do not gather in groups
• Stay out of crowded places and avoid mass gatherings (CDC).

Tips for social distancing:

• Follow guidance from authorities where you live.
• If you need to shop for food or medicine at the grocery store or pharmacy, stay at least 6 feet away from others. 
• Use mail-order for medications, if possible. 
• Consider a grocery delivery service.
• Cover your mouth and nose with a cloth face cover when around others, including when you have to go out in public, for example to the grocery store. Stay at least 6 feet between yourself and others, even when you wear a face covering.
• Avoid large and small gatherings in private places and public spaces, such a friend’s house, parks, restaurants, shops, or any other place. This advice applies to people of any age, including teens and younger adults. Children should not have in-person playdates while school is out.
• Work from home when possible.
• If possible, avoid using any kind of public transportation, ridesharing, or taxis.
• If you are a student or parent, talk to your school about options for digital/distance learning.

Staying connected while staying apart!

Even though we can’t connect in person, it is important to maintain contact with friends, families and loved ones. Here are some ways to do so:

• Phone Calls
• Video chats
• Zoom
• Facetime
• Social Media

Keeping yourself active and entertained!

Staying at home can grow to be boring, but it doesn’t have to be!

• Exercise! 
• Virtual classes
• Your own home routine
• Run/walk while maintaining social distancing
• Read 
• Books
• Online magazines
• Research a topic of your interest and learn more about it 
• Cook 
• Try new recipes 
• Perfect old ones 
• Organize 
• Rearrange your furniture
• Get an early start on spring cleaning 
• Go through clothing and decide on what to keep, toss, or donate

If you still feel that you are becoming stir crazy at home, try to create a routine to help normalize your day. Set up a time to do any work from home, time to make calls to friends, time to exercise, and time to relax.

Stay safe, active, and healthy!

Blog post by Erin Womboldt.

Boston's Postponed - Now What?!

The COVID-19 Pandemic has left many of us stuck in our tracks when it comes to our spring marathon training. Being 1 month out from Boston, several of you likely had long runs of close to 20-miles under your belt. I can appreciate how disappointing this is for everyone, and wanted to give some advice as to how you can make the best of the situation and go into your newly (re)scheduled fall marathon with confidence and injury-free.

So how do you make this happen? Should you stop running for a while because Boston postponed? Should you consider taking part in a new fitness program? How do you avoid becoming injured in this process?

The new Boston Marathon date is September 14, 2020 and marathon training programs typically being 12-20 weeks long depending on your “base” mileage. This means that if you are planning running Boston at the new date, your training could start as early as the end of April, or as late as the end of June.

Regardless of your training start date, you’re going to want to take a week or two off from running in order to give your body a proper break. In a 2018 study, Wiewelhove et al looked at various fatigue markers in individuals following a marathon. What they found is that both massage and cold-water immersion (ice bath) helped to reduce post-race fatigue markers quicker and more effectively than active recovery (continuing training). This doesn’t mean that you have to stop exercising completely. In fact, doing some light stretching and strengthening is all OK, but I definitely recommend that you keep it light and use the time to rest.

If you are a more experienced runner who is used to running several races a year, you might not need to completely rest your legs, but instead cut your mileage way back and add in more cross-training. If you are more of a novice or intermediate running you are probably better off taking a week or two (max) off completely and starting back at your base mileage for a couple weeks prior to starting your formal training.

Here are some suggestions for some low-impact cross training that you can do during your “rest” week:

• Yoga
• Light bicycling
• Swimming
• Water running
• Bodyweight strength training
• Walking

You can also take this time to get really good at those exercises that your Physical Therapist gave you way back when (hint hint).

If you have more specific questions pertaining to training and/or injury prevention don’t hesitate to myself or another member of the CCR Run Team by emailing running@capecodrehab.com.

Blog post by Tiffany Sadeck.

About Tiffany Sadeck PT DPT OCS CSCS

Tiffany is a member of the Cape Cod Rehab Running Team with a Doctor of Physical Therapy degree. She is also a Board Certified Orthopedic Clinical Specialist and Certified Strength & Conditioning Specialist with a long history of running which began her freshman year of high school. A 3-season athlete, Tiffany was captain her junior and senior year and went on to run Division 3 Cross Country and Track & Field at Springfield College. She competed in events ranging from the 800-2 mile and high jump. Tiffany began running longer distances up to the marathon and would like to help runners to help better times and meet goals while preventing injuries and maintaining a fun, friendly training environment.

References

Wiewelhove T, Schneider C, Döweling A, Hanakam F, Rasche C, Meyer T, et al. (2018) Effects of different recovery strategies following a half-marathon on fatigue markers in recreational runners. PLoS ONE 13(11): e0207313. https://doi.org/10.1371/journal.pone.0207313