Category: Malawi Experience

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From Couch to 5K: A Beginner’s Guide to Starting a Successful Running Journey

For beginners with little to no running experience, taking on a 5K run can be daunting. Focusing on gradually building up your stamina can reduce the likelihood of injury and burnout. For those not used to working out consistently, a sharp learning curve can make the beginning stages very strenuous and leave your muscles sore as your body adjusts. If you start by training as if you are not a beginner, this will likely lead to sore muscles and possibly injuries. This increased risk of injury is due to your muscles not being accustomed to the training needed once you are nearing the race.

Training

Before you start running, you need to get into the routine of doing stretches and going on long walks daily. Make sure to consume enough food and drink enough water to keep up with the energy you exert and the fluids you will lose from increased perspiration. As you become more accustomed to these minor exercise routines, you can eventually switch to jogging instead of walking once you feel ready. Suppose you experience any soreness in your muscles after exercising. In that case, it is best to rehydrate and get enough electrolytes while taking it easy by getting enough rest until you feel better before proceeding with your new routine. Staying hydrated helps lubricate your muscles, reducing the chance of tears by increasing their flexibility. Allowing your body to adjust to changes and taking breaks when necessary to recover is essential for preventing injuries. Once you’ve become comfortable with jogging, you can slowly switch to running. You don’t need to start running the whole way and instead can alternate between jogging and running. Building up your stamina can help you to run for longer distances without burnout.

Conclusion

For those who are not typically active, it can seem impossible to run a 5K, but with enough time and effort, you can achieve whatever you put your mind to. If you overdo it by setting your standards too high, this can lead to you becoming discouraged and quitting since going from zero to one hundred in the intensity of your workout makes you hit the wall quickly due to the lack of stamina. Going at your own pace and gradually working up to your goal is the key to success.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Pregnancy Friendly Workouts

The pregnancy journey brings physical changes that can make your regular workout routine more challenging. However, if you’re accustomed to an active lifestyle, you can still maintain a fitness regime, provided you avoid overexertion and consult your doctor beforehand. With the shift of your body’s weight towards the front during pregnancy affecting balance and range of motion, some exercises may feel more arduous. But don’t lose heart! Here are some exercises that can safely be incorporated into your pregnancy workout routine with your healthcare professional’s approval.

Yoga: Embrace Mindful Movement 

With its emphasis on stretching and relaxation, yoga can be a less strenuous form of exercise that doesn’t put excessive strain on your body, unlike intensive activities like weight lifting or long-distance running. Practicing yoga during pregnancy could enhance your flexibility, particularly in the hips and pelvic joints, which could be beneficial during childbirth.

Nature Walks: Bask in the Great Outdoors

Taking strolls amidst nature provides several benefits during pregnancy. Besides giving you a dose of fresh air and sunlight—crucial for vitamin D synthesis—the calming ambiance of natural surroundings can help lower your blood pressure by reducing stress.

Swimming: The Gentle Workout 

With the extra weight of pregnancy potentially straining your joints and exacerbating conditions like arthritis due to hormonal shifts, swimming provides a welcome respite. This low-impact exercise is gentle on your joints and helps alleviate muscle aches from pregnancy-related weight gain. The water’s buoyancy offers effective pressure relief, making swimming a beneficial addition to your pregnancy exercise routine.

Dr. Barbara Edwards, a respected MD from Princeton, is the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health. She is committed to providing exceptional care to uninsured and under insured New Jersey residents in Mercer and Middlesex counties.

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Places to Travel to Volunteer

Volunteer work can become a lifelong commitment for those who have discovered a passion for giving back. It is an opportunity to meet new people, have a new perspective on different places, and to help those who are less fortunate. There are hundreds if not thousands of organizations to volunteer with in locations worldwide, but where should one go? Keep in mind that some places may have different kinds of services and organizations available. Here are a few places to travel for volunteer work:

India

Despite a continued increase in economic growth and being a beautiful country, communities in India are still struggling with certain aspects of daily life. Some of these include proper housing, medical care, and access to clean water. Many hospitals and clinics need volunteers pertaining to dental and medical assistance as well as basic health, disease, and, of course, the pandemic.

South Africa

South Africa is not only known for its tourism, history and wildlife. It’s also known for its volunteer work concerning education, development, and conservation. This country is wonderful to both explore and work in to help the less fortunate. Volunteers can help with things like building construction and educational projects and activities for the youth.

Peru

Peru is very notable for its tourism spots like Machu Picchu and other ancient areas with gorgeous landmarks such as its mountains, beaches, and valleys. The country hosts an assortment of charity work and associations that help with water sanitation, farming, and healthcare.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Getting a Workout in With Cold Weather

Working out when it is cold outside can seem nearly impossible with snow obstructing your running path, ice patches that can cause you to slip and even a chilly weather forecast can be enough to keep you inside. Though there are some benefits to working outside during the cooler months, read on for tips on getting in a workout.

YouTube Videos

If you are someone that does not want to risk going for a run during the winter, try watching some YouTube videos to learn how to do standing cardio. You can do this outside or inside. Exercising in colder temperatures helps build up your endurance and going along with some stationary cardio can help prevent you from slipping and falling while gaining the benefits of the cold temperature.

Shoveling

Now this kills two birds with one stone. Doing the snow clean up around your residence gets you outside and increases your heart rate. This chore is one of the best full-body workouts you can find yourself doing in the cold weather. Be careful not to overdo it when shoveling to avoid neck and back injuries. You should avoid this if you have any history of heart issues. Consider shoveling while it is snowing but before the snow gets too deep so that you are lifting lighter loads of snow.

Playing in the Snow

Bring out your inner child by just going outside and enjoying the snow fall. Find a big hill and go sledding–you’ll definitely get a workout climbing back up to the top. With the layers and walking, you are sure to work up a sweat all while having fun.

 

By working out outside in the cold you can boost your metabolism, work up your endurance and burn more calories. One of the great things about the winter is that you can get a workout in without even knowing and have fun. Don’t sweat the cold months, there are plenty of alternatives you can use to burn off some holiday treats!

 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

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Five Ways To Eat Right During The Holidays

When it comes to the holidays, many people who are trying to eat healthy may find it hard to do so with all the sugar packed into our favorite holiday recipes. Though it may be challenging, it is possible so keep reading for a few tips to make sure you stay on top of your healthy habits.

Moderate Portions

There’s nothing wrong with indulging in a delicious holiday meal every so often, though the key is not to over indulge for every meal. Keep portion sizes in mind so you can still enjoy your favorite food without feeling uncomfortably full. When holiday dinners are full of foods that are unhealthy, strive for balance in your other meals by incorporating nutrient and protein rich meals, and don’t forget how important fiber and probiotics are. The holidays may make you feel like you have an excuse to skip your regular exercise, but this routine will help you stay on track during the holidays and into the new year.

Eat Slowly

This tip isn’t just for the holidays, but year round. When you are starving it’s easy to eat fast, but this leads to overeating. By being conscious of taking slower bites you will find yourself becoming full faster! Chewing food slowly enables you to enjoy what you’re eating for a longer period of time.

Avoid Alcohol

While attending a holiday party try to limit your alcohol intake. Choosing a seltzer, water or low calorie juice can be a good substitution for calorie-dense alcohol. If you decide to drink alcohol, consider making every other drink a healthier choice that’s alcohol-free to avoid over indulging.

Socialize

Take advantage of your time spent seeing distant family members. The busier you are talking to people can help to keep you away from the finger food that’s easy to subconsciously snack on. Many over eat when they are anxious, so try sticking near those family members who bring you comfort and find a spot away from the unhealthy appetizers.

Don’t Go Out on an Empty Stomach

If you were to eat something light before heading out for festivities you will not be as tempted to binge eat the food that is there. Be in control and mindful of your choices when it comes to holiday eating, eat when you’re hungry not just because the food is there.

 

Remember this is the most wonderful time of year. Struggling with staying healthy is normal during this season so don’t be so strict with your limits, just be overall conscious and you will have a healthy holiday season!

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.