Send items to Debra Scherban at dscherban@gazettenet.com.
It’s the season for outdoor chores. Raking leaves, preparing for winter and setting up Christmas decorations might sound like a back strain for some.
The U.S. Consumer Product Safety Commission estimates roughly 38,000 Americans suffered injuries related to leaf-raking in 2012.
Here are some tips from Kaliq Chang, a physician at Atlantic Spine Center in New Jersey, to protect your back during outdoor chores.
Stretch: Like other exercise, stretch your upper and lower back, arms, neck, legs and shoulders before raking.
Stand tall: Don’t hunch. Instead, keep legs shoulder-width apart and bend knees slightly. Stand up straight to rest the lower back.
Bend your knees: Bend your knees to pick up leaves, decorations or other items, to avoid straining your back.
Take breaks: Break every 30 minutes or so, much like you would with exercise.
Avoid twisting: Avoid planting your feet on the ground while raking and twisting in all directions with your back. Instead, use your feet and hips.
Proper rake: Your rake should be properly sized for your height and strength.
Good shoes: Wear shoes with skid-resistant soles to minimize the risk of slipping or falling, especially if leaves are damp.
When using a ladder to decorate, don’t stand higher than the third rung from the top, and always keep three points of contact with the ladder.
Stretch again: After working outside, stretch one more time.
— Gabriella Dunn,
The Wichita Eagle
The pace of life today is crazy. Many people juggle multiple responsibilities — work, home life, caregiving and relationships. How many times have you felt like the demands, expectations and time pressure are exhausting and relentless?
Humans aren’t programmed to go through life without rest, solitude or downtime. With everything going on, it’s easy to get blindsided by stress and burnout. So experts explain it’s important to beware of symptoms and acknowledge when your responsibilities start to become too much to handle.
“The symptoms of stress can include head and muscle aches, upset stomach, fatigue, anxiety, irritability, lack of focus, over- or undereating, angry outbursts and social withdrawal,” says Dr. Tiffany Casper, a Mayo Clinic Health System family physician. “No one is superhuman. You need to recognize and then respect your limits.”
Casper shares three tips for keeping burnout at bay:
Ask yourself, “What’s important now?”
If you’re driving, pay attention to the road. If you’re having dinner with a friend, be engaged and present. Don’t play around with your phone. It’s not only distracting; it’s disrespectful.
Quantify the commitment.
Before you agree to sit on a committee or host a dinner party, recognize that it means giving up time that can’t be replaced. Anticipate that the time commitment probably will be longer than your initial estimate. Factor that into decisions about what’s worth your time. Be willing to say “no.”
Make yourself unavailable.
It’s OK and important to set aside time for yourself. Schedule it on your calendar, and don’t let other responsibilities encroach on that time. This may mean saying “no” to some requests.”
In addition to these tips, it’s also important to maintain healthy habits in order to prevent burnout,” says Casper. “Making sure you’re getting enough sleep at night, eating healthy meals during the day and exercising regularly will help give you the energy to take on life’s myriad of responsibilities.”
— The Mayo Clinic
News Network