Did you miss our livestream classes or want to watch again? You are in luck, video links below for you to view over and over!
The Optical Department at Point West rose to the challenge to take care of themselves and to stay motivated during COVID 19! Read their story below:
Who Are We and How It Started:
The Optical Department at Point West MOB is an amazing team; we are like a little family. We work together as an office to help patients with ordering new eyeglasses and contact lenses. We participate in daily group huddles and games during which we communicate our concerns and any suggestions we have to better serve our members. Since reopening after the COVID19 pandemic shutdown, we have transitioned from a walk-in based facility to services by appointment only. This was a big change not only for our staff but all our members as well. However, our team has made huge efforts to work together and keep good communication during that transition. Everyone has been very flexible and great team players.
What are we doing:
This month’s Kevin’s Picks will build on last month’s lower back stretches. One of the best treatments for back issues is not only stretching but also strengthening through extension of the hips. These are 4 exercises that I personally enjoy and have found to alleviate my back pain and stiffness. These exercises can be performed after you wake up to strengthen your body and energize your day. Aim for 10-12 reps and 2 sets per exercise.
Please consult your primary care provider before starting any exercise program.
Be Present
Balance and watch on demand!
One of the most common areas of pain and discomfort is the lower back. It is estimated that 31 million Americans experience low back pain at any given time. Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities.
Your back is comprised of bones, joints, ligaments, and muscles. These 4 components work together to allow movement, stability, and hold your back in proper alignment. Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.
Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back.
Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”. Perform both Cat and Cow for 8 repetitions.
Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward. You will feel a stretch in your lower back. Hold for 20 seconds and repeat for 2 sets.
Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets.
Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow. Keep your left leg straight and keep your back and arms on the ground. Hold for 20 seconds and switch to the other side. Perform 2 sets on both sides.
Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.
Last summer I remember exercising during an intense Sacramento heat wave. During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed. I sat down and tried to catch my breath but the room started spinning. My friend gave me water and I gradually felt better afterwards.
Read more below….
During exercise your blood flow increases and generates heat. As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise. In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.
The most common signs and symptoms of heat exhaustion include:
If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately. I was lucky enough to have my friend around to help me re-hydrate and cool off. Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels. The neck, forehead, and under your arms are areas that can benefit greatly from cooling.
Heat exhaustion is preventable with adequate water intake and rest. However, if not treated, heat exhaustion can lead to heat stroke. This is when the body rises above 104 degrees Fahrenheit and you lose consciousness. There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.
Heat exhaustion and stroke can be prevented! Try these tips below:
Have a fun and safe summer!
Fourth-graders from one Northern California elementary school classroom shared their heartfelt thanks for Kaiser Permanente Northern California patient care during the COVID-19 pandemic.
Click on the picture below to see some of our region’s executives read the letters in this touching video.
The beach is my favorite spot to visit in the summer. There’s something about the water, sun and warm sand between my toes. I feel like all my problems melt away and there’s a sense of peace and tranquility.
I usually pack my sunglasses, sunscreen, hat, and towel. But it seems like I’m missing something very important. Water!
Water is one of the most important things for our body yet at times can be forgotten in the summer fun. Water is essential because it regulates body temperature, lubricates joints, transports nutrients, and circulates blood. However, if we become dehydrated, our bodies ability to perform these essential functions become compromised. Therefore, it is essential we hydrate frequently, especially in the summer heat.
Below are three tips to help you stay hydrated this summer.
Hydrate with water
Soft drinks and soda contain water, but they also contain something called a diuretic, which causes your body to lose water. This in turn can lead to dehydration.
Hydrating with water is the better choice as it contains zero calories and is generally cheaper than sports drinks. People have various water needs based on weight and how much they sweat, but the general recommendation for daily water intake is 8 glasses of 8 ounces of water. Keep in mind this number changes during the summer.
Refuel with fruits and veggies
Fruits and veggies, which contain high water content, are great snacks to refuel your body. Oranges, grapes, carrots, lettuce, and berries are all high in water content.
If you don’t have fresh fruit, frozen fruit is a great substitute. Keep frozen fruit in your freezer and add some to a healthy and delicious smoothie.
Check in with yourself
Monitor your body, especially when you exercise, to determine if you are developing symptoms of dehydration. If you feel dizzy, nauseous, or overly exhausted during exercise, take a break and hydrate yourself. Your body fatigues faster during the summer so it is a good idea to take it easy. Lower your expectations on your next run or exercise session.
Summer is meant to be enjoyed but remember to bring your water with you. Stay safe and healthy!
The dedicated employees at Point West Medical Center have risen to the challenge of taking care of themselves and motivating each other! Read their story below.
“I like the energy and motivation from the group. We encourage one another to keep going and always finish strong.” Kia Yang
Eating healthy can be easy and delicious. What we eat has a crucial impact on our health. That’s why our doctors, nurses, and dietitians are passionate about cooking and eating wholesome food for a healthier life.
