Fight Empty Stairwells!

admin — Sat, 13 Jun 2009 03:57:00 +0000

A few months ago, I decided to start taking the stairs at the hospital instead of the elevator. I make rounds on the 4th floor of Advocate South Suburban Hospital at the inpatient unit for Advocate Hospice. Climbing 4 flights of stairs may not seem like a big deal, but it has several benefits:

1) Burns more calories than taking the elevator

2) Exercises the quadriceps, a vitally important muscle group

3) Provides a snapshot of one’s cardiovascular health (if you are winded after 3 or 4 flights, you are not getting enough aerobic exercise)

I finished my rounds the other day and I was on my way back downstairs when something dawned on me. Since my decision to utilize the stairs 5 months ago, I had never met another person in the stairwell! Now, I know people are traveling between floors, because when I was taking the elevator I almost always had company. What are the reasons people don’t typically use the stairs?

1) Inconvenience. It is hard to find a stairwell these days. Many are not near the elevator bank, and most buildings are designed with the elevators front and center. Tip: Look for the “Exit” signs and you will find the stairs.

2) Time. We are often under the impression that taking the elevator will save us crucial seconds, and since most of us (myself included) don’t leave any margin in our schedules, we feel the pressure to get upstairs as quickly as possible. By the way, I timed my average elevator trip, including waiting, and compared it to taking the stairs. Result: no difference.

3) Fear of setting off an alarm. Many stairwells are now marked “emergency exit” and it gives the impression that they are only to be used in case of emergency. There is a difference between “Emergency Exit” and “Emergency Exit Only: Alarm Will Sound.” If you go through a door like the one pictured here, you will give a lot of people some extra exercise, including some local firemen, but the embarrassment is probably not worth it. If the door simply says “Emergency Exit” it is usually safe to use.

4) Plain old laziness. Elevators are just too easy. It takes a conscious commitment to use the stairs.

Make your decision today to join me in populating stairwells once again!

Knee pain? Strengthen your Quadriceps

admin — Thu, 04 Jun 2009 04:34:00 +0000

On yesterday’s radio program, a woman called me to ask about the arthritis pain she was experiencing in her knees. She is not alone. Osteoarthritis of the knees is one of the most common joint disorders. It occurs when the cartilage padding between the bones wears down over time. Additional pressure on the knees, whether from being a Major League catcher or from being overweight, will cause that wearing-down process to progress more quickly.

Arthritis pain can be helped if you take some pressure off the knees by strengthening the quadriceps muscles.

This is a group of four muscles that rest on the front of the thigh. They extend the lower leg , allowing the knee to straighten, and they provide stability when standing. They are the most important muscle group for maintaining the ability to stand and to walk independently. They are a key to preventing falls in older adults.

In just five minutes a day, you can keep your quads strong. Several simple exercises can be done either throughout the day or in one sitting. They are:

1) Seated straight leg raise

2) Lying straight leg raise

3) Quad clench

A diagram of these exercises (and one stretching exercise) can be found here.

By taking care of your quads, you will help prevent arthritis, joint deterioration, falls, disability, and loss of independence. Take a few minutes each day to invest in your quads.

Doctor David Fisher » quadriceps

Fight Empty Stairwells!

Knee pain? Strengthen your Quadriceps