STAY HEALTHY. STAY OUT OF THE ER.


We love interacting with the people of the Laredo community, but we’d much rather do it outside the ER than inside it. Keep up with the latest knowledge from our professionals to help keep yourself in the peak of health.




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17/Nov/2019

No one can be a fitness professional on their first day working out. Getting fit and maintaining a healthy lifestyle takes time, practice, and especially patience. Now that January has come to an end, those New Year’s resolutions you had set for yourself are probably starting to trickle off and becoming harder to keep up with. Staying determined with your fitness goals is not only essential but perhaps the hardest part of leading a healthy lifestyle. We know how hard this process can be, but you can keep your hard work from going to waste with a few tips on how to keep up the fit lifestyle and stay motivated with your new training regimen.

The most important key to staying motivated is to make sure you are doing all of this hard work for the right reasons. Recent studies have shown that individuals who are motivated based on external factors, such as an upcoming high school reunion, a wedding, or the pressure of a significant other pushing you to diet, will only have temporary results. Because they are motivated by a brief time frame, these individuals typically do not stick with their new routines. However, when internally motivated, basing your goals on the changes that you wish to see in yourself, the results can create a lasting lifestyle change, showing longer and more successful outcomes.

Another critical factor in maintaining a healthy training regimen is to always go at your own pace. Taking steps according to what you feel your body is ready for will keep you on the straight and steady path. As you progress and your training becomes more comfortable and a part of your daily routine, then you can slowly start to push yourself. Although this approach takes a more extended amount of time to show results, it keeps you from pushing yourself too hard, avoiding unwanted injuries and burning out too quickly.

Another great and fun way to get up and stay active is to include a friend! There will always be days where watching TV will seem much more appealing than the sight of a treadmill, so having a workout partner will help keep your eyes on the prize, hold you accountable, and help you stay motivated to reach your fitness goals.

Finally, the most important thing to keep in mind is that everyone starts at different levels of fitness. While these famous instructors talk about their “tried and true” workout methods, and while they may work for other individuals, this does not guarantee that they will work for you. Everyone’s body is different, and so whether you are starting at level 5 or level 0, the most critical key is to stay positive and stick to a training program that’s healthy for you and your specific fitness level. Maintaining your physical and mental fitness is not about how fast you can get to the end result, it is about implementing a lifestyle change at a pace that works for you and your body!

Learn 9 ways you can stay healthy and active while working in an office. 

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.


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17/Nov/2019

Across the nation, sport related injuries are on the rise—and they can contribute to many factors. The physical stress is often too much for the growing bodies of young athletes and wearing the proper safety gear isn’t always enforced. And this just scratches the surface.

Studies have now connected concussions to prolonged participation in football. The condition known as Chronic Traumatic Encephalopathy, or CTE, has led to life-altering physical and mental conditions for many prominent professional athletes. Although sports leagues and schools have sparked nationwide campaigns to help encourage safety in sports at all ages. And though sport related injuries are now on high alert, dangers of suffering injuries are no less alarming. The Consumer Product Safety Commission reported the following:

1.) Football accounted for 1, 0240,022 doctor office, emergency room, and hospital visits

2.) Soccer accounted for 368,726 injuries

3.) Cheerleading caused 75,307 injuries

4.) Gymnastics contributed to 67,542 injuries

This is why parents must get involved to keep young athletes safe, in addition to efforts from programs such as Heads Up Football and our very own, here at Laredo Emergency Room. The following are some simple ways you can help protect your child from injuries:

  • 1.) Heart Screenings – Unfortunately, a life of sports is not meant for everyone, especially those of us with heart conditions. It’s never easy to take away something they love, but sometimes that’s the best way to protect our loved ones.
  • 2.) Stretching and Warming Up – To help prepare their body for exercise, make sure they loosen their joints and increase their blood flow by stretching. Encourage them to gently prepare for physical activity by warming up.
  • 3.) Playing with Kids Their Age – Your child can be as large as an older kid and still not as physically mature. Letting them play with them may be too big of a risk and literal hit to take.
  • 4.) Avoiding Excessive Fatigue – Some schools of thought have suggested fatigue contributes to sports-related injuries. Until the cause and correlation are clear, we should not let our children over-extend themselves.
  • 5.) Buying the Right Shoes – Running routes on wet grass in sneakers is an injury waiting to happen. Investing in the right shoes can help keep them out of our ER and on the playing field!
  • 6.) Staying Hydrated – Losing just 1% of their body’s water content can increase the likelihood of injury.
  • 7.) Avoiding Playing while Injured – When not under profession sports contract, playing injured should be out of the question. Let them heel before they get back on the field.
  • 8.) Watching Their Temperature – Combining sports with temperatures in the upper 90’s too 100’s can equal a heat stroke. In the summer, at its hottest, young athletes face the most significant risk.
  • 9.) Consuming Nutritious Foods – Sports injuries can often be a sign of nutritional imbalances. Help avoid the problem by preparing pre-workout-foods that have a healthy balance of proteins, carbs, and calories.
  • 10.) Joining a Team Sport – Youth sports participation can not only help improve your child’s health and physical fitness, but can also boost their self-esteem, and improve their leadership skills!

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17/Nov/2019

We all know it – being a parent is exhausting! And with a million things already a part of your daily routine, we can see how family fitness could be at the bottom of your list. But all things considered, working exercise into your family’s schedule is just too important to neglect. Enhanced health, extra energy, and improved physical condition are some of the main attributes of regular exercise. Studies have also shown children who exercise more, may do better academically and learn how to reduce stress.

Regular exercise can also help you balance work and family. Studies have also shown there to be a strong relationship between planned, structured, repetitive, and purposive physical activity with one’s ability to balance work and home.

Experts suggest adults engage in at least 2 hours and 30 minutes of aerobic activity each week at a moderate level, or 1 hour and 15 at high intensity. They also recommend children engage in 60 minutes of physical activity—per day!

Now that we know the importance of regular workouts, the level of intensity and how long, let’s put our personal trainer hats on and show our kids how it’s done. Here are some helpful tips on how to make physical fitness a family affair:

  1. 1. Set Goals – After deciding to make physical activity a family routine, it’s best to determine how you will define success. Make sure your goals are both specific and realistic. Walking 30 minutes every day for a week is an excellent example of an achievable and concrete objective.
  2. 2. Make It a Habit – Schedule exercise time and try your best to stick to it. A sneaky way to help form the habit is to start a 30-day, participation challenge. Even if it’s a competition, when the whole family’s exercising, everybody wins.
  3. 3. Buy Sports Equipment – If you want your child to work out like a champ, buy some sporting goods, play the coach, and encourage them to train like their favorite stars. Baseballs, footballs, frisbees, jump ropes are just a few options that are great for getting in shape.
  4. 4. Make It a Chore – Working out can be fun. It can also be a responsibility. Raking leaves, cleaning the garage, and cutting the grass all build muscles and raise heart rates.
  5. 5. Incorporate Technology – In today’s world, there’s an app for everything and plenty of options when it comes to exercise. Apps add excitement and track progress. A few fun and free fitness apps for families include Zombies, Run!, FitQuest Lite, and NFL Play 60.
  6. 6. Limit Screen Time – On the other hand taking away technology encourages kids to seek outside sources of entertainment. Take away phones, tablets, and turn off the tv after a predetermined period. Then, suggest they play with family and friends outdoors.
  7. 7. Have an Active Outing – Whether it be hiking, biking, kickball, or canoeing, exercise is more exhilarating when disguised as a trip. Even walking has been proven to be an excellent source of excerise.

 

 

For more information on how to make physical activity a part of your family’s routine, check out this family-based focus group study by the US National Library of Medicine.

 

For more health tips, follow us on Facebook! Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.

 


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17/Nov/2019

Once we clock in at work, it’s easy to focus simply on getting the job done. We want to be productive. We want to meet deadlines and goals. Even work in a few moments here and there to socialize with coworkers. But too often what falls by the wayside, forgotten and neglected, is our health.

For many of us, working means sitting at a desk for long periods of time. This sedentary presence leads employees down the path to poor cardiovascular health and weight gain. According to an article written by Dr. Edward Laskowski, a certified by the American Board of Physical Medicine and Rehabilitation, sitting for too long repeatedly can create more significant health issues. This can give rise to metabolic syndrome, characterized by elevated cholesterol and an increase in blood pressure, blood sugar, and fat around the waist.
Staring at computer screens all day can be hard on the eyes and cause headaches, while poor chair support and computer screen alignment can lead to stiff, aching muscles and lasting (but not irreversible) changes in posture and carriage – which, if left uncorrected, can cause joint problems further down the road.

Some workers forgo breaks and lunch in order to remain focused on their tasks. Haley Robinson, a clinical dietitian at Piedmont Atlanta, describes how this causes the metabolism to slow down and go into survival mode, which makes it harder to maintain a healthy weight and prompts workers to overeat at the end of the workday.

At Laredo Emergency Room, we know firsthand that these workplace habits lead to significant health problems. We frequently treat patients for heart-related conditions that are directly related to an inactive lifestyle. We see people every day for complaints relating to back pain, muscle spasms caused by tension and poor posture, and much more. We, in the community, must understand that being at work does not preclude us from making healthy choices.

Here are nine tips on staying healthy at work:

 1. When you have to sit, do it right. Start by making sure your chair is supportive to your back and that you can sit comfortably with your legs uncrossed.
2. When you use a computer, your neck should be straight. If you find yourself looking down, you should elevate your screen.
3. For those with hand and wrist issues, like carpal tunnel syndrome, look into keyboard and mouse options that can help with hand and wrist comfort.
4. Take frequent breaks. Stand up and stretch, and then walk for even just a few minutes once every thirty minutes.
5. Find ways to stay active as you work, like pacing around your workspace as you talk on the phone, or having coworkers join you for “working walks” instead of traditional conference-room meetings.
6. As you sit at your computer, you can work a variety of desk exercises into your day.
7. Trade your traditional chair for a balance ball chair, which can help with posture and strengthen your core.
8. Incorporate a raised desk that allows you to stand while you work. If your environment allows, you can even position your computer or work surface above a treadmill.
9. Eat small, healthy meals throughout the day, including snacks high in protein and fiber, to keep up your energy and help you maintain a healthy metabolism.

The great thing is that putting into place some of these healthy approaches to your workday is actually easy. We know that making them a habit is the hard part – but recruiting co-workers to join you in your quest can help. Most employers also love hearing that their staff is seeking ways to be healthier and are usually willing to help in any way they can.

 

For more health tips, follow us on Facebook! Be sure to check out 10 additional ways you can stay healthy at work.

Laredo Emergency Room is open 24 hours a day, 7 days a week, 365 days a year.

 


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17/Nov/2019

When it comes to exercising, it seems like people are never at a loss for new excuses. “I work too much,” “I don’t have time,” “My kid needs help with their homework,” “I walk a lot at my job…” the list goes on and on. But even in a small town like Laredo, “I don’t have anywhere to work out,” is the last excuse you should make for why you aren’t working out.


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