You know that exercise is part of a healthy lifestyle, but how much physical activity is really necessary? With so much conflicting information in the media, it can be hard to make the right decision for your health. Fortunately, your physician can help you cut through all the chatter and focus on making the right decisions for your needs. These guidelines will help you get the right amount of exercise for good health, but be sure to consult with your healthcare provider to find out which activities are safe for you.
Aerobic exercise is the kind that gets your heart pumping, like running, swimming, or dancing. It’s essential for good heart health and can help you maintain a healthy weight. Although any increase in aerobic exercise is good for your health, women tend to get the most benefits from these targets:
- 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week
- For weight loss, at least 30 minutes of aerobic exercise per day
With moderate-intensity exercise, you should be able to talk but will be too out of breath to sing. During vigorous-intensity exercise, you will only be able to say a few words before you have to catch your breath.
Strength training, such as using free weights or doing resistance training, increases your muscle mass, which in turn may boost your metabolism. It can also slow the rate at which you gain dangerous abdominal fat.
Strength training should be done two times per week, but the kinds of activities that are recommended vary drastically based on age and overall health. Talk to your physician before starting any kind of strength training program.
Flexibility training helps you to maintain a healthy range of motion and improves your overall fitness. It can also help you avoid muscle injuries and improve your balance, especially as you age.
Recommendations for flexibility training vary, but most women can benefit from two to three days per week of stretching exercises.
Let Southern Hills Hospital & Medical Center help you commit to a healthier lifestyle with the support of our comprehensive network of physicians. Getting a recommendation for one of our women’s services providers or other specialists is easy. Simply call our Las Vegas hospital today at (702) 916-5023 for assistance.
Keeping kids safe is a full-time job, especially since the biggest risks they face change as they age. If you have a toddler running around, then you know how prone they are to accidents and how closely you have to watch them to prevent a disaster. Just because toddlers are so accident-prone, make sure you know the nearest place to get emergency care before you need it. Here is a look at some of the biggest safety risks that toddlers face, so you can be proactive about protecting your little one.
It doesn’t take long for kids to put something in their mouths that they shouldn’t. Toddlers in particular still like to explore the world with their mouths, and having the ability to walk, open drawers, and open bottles means that this kind of curiosity can become dangerous quickly.
Take steps to prevent poisoning by using child-safety locks on drawers and cabinets, and storing potential sources of poison out of reach. If you suspect your child has been exposed to a poisonous substance, seek emergency care immediately.
Exploring can also put your toddler at risk for burns . There are many places in the home where your child could experience a burn, so keep these safety tips in mind:
- When possible, keep your toddler out of the kitchen when you’re cooking.
- Keep the handles from pots and turn inward.
- Don’t put hot drinks where kids can reach them.
- Don’t leave your child unattended in the bath.
Although home care for some burns is safe for adults, a physician should examine all burns in toddlers.
Drowning is a leading cause of death in kids. Two inches of water is all it takes for a child to drown. Protect your toddler with these steps:
- Close bathroom doors at all times.
- Don’t leave water in buckets.
- If you have a pool, make sure it is surrounded by a tall fence with a self-latching gate.
In a drowning emergency, call 911 or go directly to the ER.
At Southern Hills Hospital & Medical Center , we provide lifesaving care around the clock to patients of all ages, with full access to Sunrise Children’s Hospital. For illnesses or injuries that happen with your child, choose us for emergency care in Las Vegas. Call (702) 916-5023 for more information about our services.
Foodborne illnesses—often referred to as food poisoning—generally affect the GI tract and can cause vomiting, diarrhea, stomach pain, and chills. For people with chronic medical conditions, the very young, and the elderly, foodborne illnesses often require emergency care and can even become life-threatening. Fortunately, you can protect yourself and your loved ones from foodborne illnesses by strictly following food safety rules. Make your kitchen a safe zone with this advice.
Wash your hands
You may be surprised at how effective something as simple as washing your hands can be in promoting food safety. Never begin food preparation without first washing your hands. You should also wash your hands after handling raw meat or poultry, before touching any other ingredients.
Protect your family by making hand washing a mealtime rule. No one should begin eating their food without first washing their hands thoroughly.
Keep surfaces clean
When you’re in the midst of food preparation, it’s easy for food to touch surfaces that could be contaminated with bacteria and foodborne illness triggers. To avoid this, become a fanatic about maintaining clean surfaces as you cook.
When you use cutting boards or utensils on raw meat or poultry, rinse them with hot water and put them in your sink or dishwasher, so you can’t inadvertently reuse them. Wipe down your counters with soapy water any time you handle raw foods, especially before you put cooked food on them.
Get smart about serving
Hot foods should always remain hot, while cold foods should always remain cold. Keep perishable foods at the appropriate temperature until right before serving, and don’t eat perishable items that have been at room temperature for more than two hours—or for more than one hour on a day over 90 degrees F.
For serious cases of foodborne illnesses, visit the emergency room at Southern Hills Hospital & Medical Center for fast care. We’ll help you fight back against the symptoms and get back on your feet fast. Do you need more information about our services, including our freestanding ER at The Lakes in Las Vegas ? Call us today at (702) 916-5023 with your questions.
Nearly everyone experiences leg cramps now and then, so how do you know when yours are the sign of a serious medical issue? Although most leg cramps are innocuous, some can indicate an underlying problem, such as vascular disease , that requires treatment. If you’re experiencing leg cramps, consider calling your physician if you have any of these symptoms.
Your leg cramps can be reproduced at fixed distances.
When you visit your physician for leg cramps, he or she will ask about the pattern you have observed with your symptoms. As the video discussed, if your leg cramps can be reproduced by traveling a fixed distance, vascular disease could be to blame.
When physicians refer to reproducing cramps at a fixed distance, they want to know when your cramps occur. For instance, if your cramp occurs every time you travel the fixed distance of one block, it is an indicator of an underlying vascular problem.
Your leg cramps appeared when you started a new medicine.
Sometimes, people note that they experience an increase in leg cramps when they start a new medication. This can indicate that the blood flow to the legs is being disrupted in some way by the medication and that your muscles are being affected.
This kind of reaction to medication is not common, but it is one that should be discussed with your physician as soon as possible if you experience it.
Your leg cramps are persistent.
Generally, leg cramps that are frequent and persistent are signs of an underlying medical condition that should be addressed. Chronic dehydration, kidney failure, and uncontrolled diabetes are just some issues that can cause blood chemical imbalances that trigger leg cramps.
If you’re having persistent cramps, see your physician to find the cause. Often, identifying and treating the underlying issue will resolve the cramps.
Whatever the cause of your cramps, you can find the care you need at Southern Hills Hospital & Medical Center in Las Vegas. Talk to one of our nurses about your symptoms or simply call us to request a referral to a physician by dialing (702) 916-5023.