Healthy Diet and Exercise for the New Year

By Robert A. Kayal, MD, FAAOS

2012 brings feelings of hope and optimism, as well as a deluge of resolutions. Many people resolve to lose a few pounds, particularly after paying the price for holiday indulgence. While diet and exercise can indeed help you achieve your weight loss goals, Kayal Orthopaedic Center, your premier New Jersey orthopaedic surgical team, reminds you that healthy diet and exercise is the key to keeping yourself pain-free and in better condition.

Healthy Exercise Habits

According to the American Obesity Association, carrying more weight than is appropriate for your frame size can lead to musculoskeletal pain. Aerobic exercise can help you shed the pounds needed to take excess pressure off of your joints, but it’s important to employ healthy exercise habits. If you have never exercised before or if you have pre-existing medical conditions such as heart disease, high blood pressure or diabetes, consult your primary care provider before you begin a series of workouts.

Once you have the green light to work up a sweat, start slowly. Walking, jogging and simple stretching gets your body used to the increase in activity without the threat of muscle strains and sprains. Chronic pain in your hips, knees, back, feet or ankles may simply be your body’s way of telling you to slow down, but if your pain persists, be sure to contact your local NJ orthopaedic doctor for advice. “Working through the pain” can lead to more serious injury. As you become more physically fit, incrementally increase both your mileage and workout time to amp up your weight loss routine.

Begin a Healthy Diet

Exercise can increase your flexibility, contribute to joint health and help you work off holiday pounds, but following a healthy, year-round diet is another smart lifestyle change that protects you from obesity and chronic disease. As with exercising, be sure your intended dietary changes are appropriate for your individual state of health.

Vitamins, minerals and other essential nutrients help you focus, improve your immunity and keep you feeling full for longer periods of time so you aren’t as tempted to snack. Remember to make healthy lifestyle changes, though—instead of adhering to unhealthy fad diets and unproven supplements. Slow and steady is just as crucial for healthy dieting as it is for exercising. Simple ways to ease into a healthy diet include:

Some of the most frequently of the most frequently occurring shoulder conditions treated by the Kayal Orthopaedic Center include:

• Drinking water instead of sugary juices and sodas
• Choosing brown rice and whole wheat pastas and bread products over white
• Crunching on nutrient-rich fruits and vegetables instead of fat-laden, salty snacks
• Including low-fat dairy products in your diet

A healthy lifestyle can help to keep your aching back or sore hips in check, but if you still experience pain, don’t let it become a habit. Contact Kayal Orthopedic Center today to discuss your symptoms. Happy New Year! May you experience health, fitness and happiness in 2012.