July is National UV Safety Month

by TOI Admin July 7, 2014

Now that Summer has officially arrived, it is important to remember that skin cancer is the most common type of cancer in the United States and is mainly caused by the ultraviolet (UV) rays from the sun. The American Academy of Ophthalmology recognizes July as UV Safety Month to help raise awareness about skin cancer and help people take action with prevention. A few simple, everyday steps can be taken to help prevent you from overexposure and the harmful effects of UV radiation. Below are simple, everyday steps you can take to safeguard your skin from the harmful effects of UV radiation from the sun.

–    Wear proper clothing - Wearing clothing that will protect your skin from the harmful ultraviolet (UV) rays is very important. Protective clothing are long-sleeved shirts and pants are good examples. Also, remember to protect your head and eyes with a hat and UV-resistant sunglasses. You can fall victim to sun damage on a cloudy day as well as in the winter, so dress accordingly all year round.

–    Avoid the burn - Sunburns significantly increase one's lifetime risk of developing skin cancer. It is especially important that children be kept from sunburns as well.

–    Go for the shade - Stay out of the sun, if possible, between the peak burning hours, which, according to the Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO), are between 10 a.m. and 4 p.m. You can head for the shade, or make your own shade with protective clothing - including a broad-brimmed hat, for example.

–    Use extra caution when near reflective surfaces, like water, snow, and sand - Water, snow, sand, even the windows of a building can reflect the damaging rays of the sun. That can increase your chance of sunburn, even if you’re in what you consider a shady spot.

–    Use extra caution when at higher altitudes - You can experience more UV exposure at higher altitudes, because there is less atmosphere to absorb UV radiation.

–    Apply broad-spectrum sunscreen - Generously apply broad-spectrum sunscreen to cover all exposed skin. The “broad spectrum” variety protects against overexposure to ultraviolet A (UVA) and ultraviolet B (UVB) rays. The FDA recommends using sunscreens that are not only broad spectrum, but that also have a sun protection factor (SPF) value of at least 15 for protection against sun-induced skin problems.

–    Re-apply broad-spectrum sunscreen throughout the day - Even if a sunscreen is labeled as "water-resistant," it must be reapplied throughout the day, especially after sweating or swimming. To be safe, apply sunscreen at a rate of one ounce every two hours. Depending on how much of the body needs coverage, a full-day (six-hour) outing could require one whole tube of sunscreen.

 

 

For more information on UV safety, please visit: http://www.foh.hhs.gov/calendar/july.html

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General Information

Firework Safety

by TOI Admin June 30, 2014

Using fireworks on our nation’s birthday is as traditional as cookouts and parades.  And it is equally safe if a few common sense rules are followed. The National Council on Fireworks Safety offers these common sense safety tips for using consumer fireworks in the hopes that injuries to consumers can be greatly reduced this season. It is up to consumers to use fireworks in a safe and responsible manner:

  • Parents and caretakers should always closely supervise teens if they are using fireworks.
  • Parents should not allow young children to handle or use fireworks.
  • Fireworks should only be used outdoors.
  • Always have water ready if you are using fireworks.
  • Know your fireworks; Read the caution label before igniting.
  • Obey local laws. If fireworks are not legal where you live, do not use them.
  • Alcohol and fireworks do not mix. Save your alcohol for after the show.
  • Wear safety glasses whenever using fireworks.
  • Only light one firework at a time.
  • Never relight a “dud” firework.  Wait 20 minutes and then soak it in a bucket of water.
  • Avoid using homemade fireworks or illegal explosives: They can kill you!
  • Report illegal explosives, like M-80s and quarter sticks, to the fire or police department.
  • Lastly, soak spent fireworks with water before placing them in an outdoor, fire resistant garbage can away from buildings and flammable materials.

The National Council on Fireworks Safety urges Americans to follow common sense safety rules this Fourth of July in their holiday celebrations.

 

 

Source: http://www.fireworksafety.com/

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TOI's Top List of Local 4th of July Celebrations

by TOI Admin June 23, 2014

Gearing up for 4th of July weekend celebrations? We put a list together of some of the top family friendly things to do in North Central Florida for the Fourth (and Third of July), from parades and live music to eating contests and family friendly fireworks.

Gainesville:
Fanfares & Fireworks – Thursday, July 3rd – The annual Independence Day celebration features fireworks and music including contemporary jazz by Richy Stano and Mindwalk, rock and pop by InCrisis Band and traditional favorites by the Gainesville Community Band under the direction of Gary Langford, with a special appearance by the UF Billy Mitchell Drill Team Color Guard.  Begins at 7pm, fireworks begin at 9:40pm, Flavet Field, UF Campus, Free. Click HERE for more information.

Williston:
Independence Day Celebration – Thursday, July 3rd – Come to Horseman’s Park to celebrate on the 3rd! Click HERE for more information.

Ocala:
45th annual God & Country Day Celebration – Friday, July 4th – The annual Independence Day celebration is located the at corner of HWY 27 West and 225A, 3 miles W of I-75. Click HERE for more information.

Crystal River:
"An Old-Fashioned 4th." – Friday, July 4th – Join us for games, contests, food & drink, music, a patriotic parade and FIREWORKS over the river. The fun kicks off at 5:00 with local talent Sophie Noel singing your favorite patriotic songs, then Rebel Soul takes the stage at 5:30 with their country/rock sound. The parade starts at 5:30pm followed by sac races, tug of war, & three-legged race. Pie and hot dog eating contests from 8-9 and fireworks at 9:00pm. Click HERE for more information.

Lake Butler:
Annual July 4 celebration in Lakeside Park in Lake Butler, FL. – Friday, July 4th – Fishing tournament starts at 3:30am, antique car show 9am-noon, family fun run 7am, 5K run 8am, music, midway, food, splash park and fireworks at dusk. Click HERE for more information.

Alachua:
Fourth of July Celebration – Friday, July 4th – The City of Alachua will hold its annual Fourth of July Celebration on July 4, 2014 at the Hal Brady Recreation Complex.  The event will begin at 3 p.m. and last through 10 p.m., with fireworks at 9:30. The City of Alachua has dubbed its celebration "The Largest Small Town Fireworks Display in America."  The annual event draws more than 30,000 people to Alachua and has great economic impact on businesses in our area.  There are dozens of activities for the kids, including a petting zoo, bounce houses and water slides.  This year kids can also take advantage of the spray park and skateboard park located on site.  For the adult audience there are several unique vendors, bingo contests, dancing groups and live musical entertainment. Click HERE for more information.

Lake City:
Lake City Fireworks Show – Friday, July 4th – Starting at 4pm, join us onJuly 4th at the Columbia County Fairgrounds for an evening of great live entertainment and free fun for the whole family! Fireworks begin at 9:20pm. Click HERE for more information.

Steinhatchee:
July 4th Celebration Steinhatchee Style – Friday, July 4th – The festivities will begin with a Mullet Toss @ 6:00 PM. There will be plenty of food on hand, served by our local non profits also beginning at 6:00 PM.  THE BRIDGE WILL CLOSE AT APPROXIMATELY 8:15 PM.  The show will begin at dusk. Traffic will be rerouted to US 19.  FWC will also hold boat traffic back in the river. Don't miss this great time of celebrating our great nation's birth! Click HERE for more information.

Micanopy:
Micanopy July 4th Celebration – Friday, July 4th – The Town of Micanopy is planning a day-long celebration of Independence Day on Friday, July 4th, 2014 as it has done for over a quarter of a century. The day will begin with our annual parade at 11:00 am and Fish Fry at the Micanopy Museum immediately following; then onto the Ballpark for music, food, and fun, including a bounce house free for children starting at 5:30 pm; and culminating with the Annual Fire Works display at dusk. Click HERE for more information.

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Keeping you BodyWise: Summertime Health Tips – brought to you by The Orthopaedic Institute

by TOI Admin June 16, 2014

Saturday marks the first official day of summer in the United States. With families heading outdoors to enjoy the warmer weather on vacations and trips this summer, they should be aware of the risks associated with spending time outdoors.

The Orthopaedic Institute would like to provide you with a few Summertime Health Tips to keep you and your family safe over the summer!

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Deskercise! 33 Smart Ways to Exercise at Work

by TOI Admin June 9, 2014

Recent research suggests that the recommended 30 minutes of cardio five times per week may not undo the health risks of a sedentary lifestyle. Luckily short bouts of aerobics, strength exercises, and stretching in between conference calls and Gchats can help improve fitness levels and heart health. While these deskercises, or desk exercises for the cubicle-bound, won’t promise Olympic mile times or six-pack abs, they might just improve strength and burn a few extra calories to boot. So whether it’s Powerpoint, Photoshop, or emails on that to-do list, we’ve got 33 sneaky exercises for a healthier (and happier!) workday.

Cardio

1. The Twinkle Toe: Tap into your inner Fred Astaire by speedily tapping those toes on the floor under your desk. Or graduate to a harder (and less conspicuous) move: Stand in front of a small trashcan and lift up those legs to tap the toes on its edge, alternating feet, in soccer-drill fashion.

2. The Stair Master: Want to avoid elevator small talk in favor of elevating the heart rate? Take the stairs! Accelerate on the straight-aways and take two at a time every other flight for a real leg burn.

3. The Slog, Then Jog: Instead of slogging away for hours nonstop, take a mini break for a stationary jog. Pop up from your chair (admire the butt imprint left behind!) and jog in place. Willing to huff and puff a little more? Pick up those knees! Continue for one minute, return to spreadsheets, and repeat.

4. The Celebratory Split Squat Jumps: Win over a new client? Figure out how to un-jam the printer? Is it finally Friday?! Celebrate with the split squat jump. With feet hip-width apart, step the left leg back two feet and balance on the ball of the foot. Next, lower into a lunge, and then accelerate upwards in an explosion of celebration. While in the air, switch feet so that the left foot is planted firmly in front and the right leg is now behind. Repeat 10-12 times on each side.

5. The Cubicle Wanderer: Walking during work is totally underrated. Take a stroll down the hall to catch up with coworkers or welcome a new employee. Or, instead of dialing extensions and sending lazy emails to the manager two doors down, put in some face time. Just beware of tempting candy jars when making the rounds.

6. The Mover and Shaker: There’s nothing wrong with a brief spaz sesh. Release stress and spark some energy with a quick bout of seated dancing when no one is looking! Salsa anyone?

Legs and Butt

7. The Wall (Street) Sit: Wall sits are great for building strength and endurance. Standing with your back against the wall, bend the knees and slide your back down the wall until the thighs are parallel to the floor. Sit and hold for 30-60 seconds (or up to 12 hours, the world record!), while browsing the Wall Street Journal (or Buzzfeed). For some extra burn, try crossing the right ankle over the left knee, hold for 15 seconds, then switch!

8. The Last Man Standing: Sure, standing around isn’t exactly traditional exercise, but research shows it’s got more than a leg up on sitting. After all, long periods of sitting are linked to increased risk for diabetes, obesity, and cardiovascular disease, whereas standing significantly increases your daily caloric expenditure. Stand whenever you can, and consider roping in other coworkers to have standing meetings too!

9. The Patient Printer: The boss lady just requested that a 200-page presentation be printed “perfectly.” Why lackadaisically stand by the printing pages when you could be sculpting your calves with calf raises? Standing with feet shoulder-width apart, press up onto the tippy toes, pause at the top, then lower back down. Repeat for three sets of 12-15 reps, or until the printing, faxing, or scanning is done. Ready to level up? Try raising only one leg at a time.

10. The Silent Seat Squeeze: Believe it or not, some deskercises can be kept under wraps, and this isometric glutes exercise is one of them. To start toning, simply squeeze the buttocks, hold for 5-10 seconds, and release. Repeat until the agenda wraps up or the glutes tire. The results will be uplifting in more ways than one.

11. The Seated Leg Raiser: When pay raises are nowhere to be seen, consider the leg raise. (Bonus: they’re hardly noticeable underneath the desk!) While seated, straighten one or both legs and hold in place for five or more seconds. Then lower the leg(s) back to the ground without letting the feet touch the floor. Repeat (alternating legs if raising them separately) for 15 reps. Underwhelmed? Loop a purse or briefcase strap over the ankle for added weight, or for more of an abs workout, add a crunch.

12. The Desk Squat: Mastered the art of standing around? Add a squat! Start standing with feet together (and the desk chair pushed out of the way). Bend the knees slightly so the thighs are almost parallel to the ground, as if sitting in a chair. As you bend, raise the arms straight up or towards the computer screen. Keep the knees together and aligned. Hold for 15 seconds and release. Repeat for 4-6 reps.

13. The Lunch Break Hammy: Strengthen the hamstrings with this standing leg curl. Stand behind your chair and hold onto it for support. Gently kick one foot back, aiming the heel for the top of your thigh. Lower the foot back down and repeat exercise with the other leg. Do 10 reps, take a bite of your lunchtime sandwich, and then do 10 more.

14. The Grim Reamer: Scope out the office for a ream of paper, or a sealed package of printing paper. While seated, place the stack in between the knees and press legs inward, engaging the inner thighs. Continue squeezing the paper ream in place for 30-60 seconds while sorting through the morning’s flood of emails. (Now that’s multitasking!)

Shoulders and Arms

15. The Cubicle Dip: Triceps dips can be done almost anywhere, including a cubicle. Using a sturdy desk or a non-rolling chair, sit at the very edge and place hands on either side of the body while gripping the chair’s edge. With the feet planted on the floor a step or two away from the desk or chair, straighten up the arms to lift up the body. Next, bend the arms to reach a 90-degree angle so that your body dips down, hold, and re-straighten while keeping the body raised above the chair. Complete 8-10 reps.

16. The Stapler Curl: Trusty staplers are always guarded closely, especially the red ones. Seated or standing, take the stapler in one hand with the palm facing upwards. Starting at the thighs, bend the elbow and curl the arm up towards the chest, just like a regular dumbbell biceps curl. Pause momentarily and then lower the stapler back down. Continue for 12-15 reps, then switch. Don’t have a weighty stapler? Try using a filled water bottle or a heavy change purse (the vending machine can wait!).

17. The Namaste: Whether you’re praying for a project extension or for more defined arms, this move has you covered. Seated upright with feet flat on the floor, bring the palms together in front of the chest and push both hands together powerfully until you feel the arm muscles contract. Hold the prayer hands pushed together for 20 seconds. Release and repeat the sequence until you feel a little more zen.

18. The Secret Handshake: Let’s make a deal. Sitting up and with feet flat on the floor, clasp hands together as if giving yourself a handshake (with one hand’s thumb pointing to the floor and the other pointing to the ceiling). Then pull! Resist the motion of both arms (you should definitely feel this in those biceps). Hold for 10 seconds or more, release, and repeat.

19. The Fist Pump: Received approval from the head honcho for extra vacation days? Time to rock out to that Bruce Springsteen playlist while simultaneously toning the arms. Fist punch into the air like a champ (alternating arms, of course), and continue for 60 seconds or more—or until you realize the boss is right behind you.

20. The Knuckle Sandwich: So the big cheese said no to the promotion and returned your project covered in red ink. To relieve frustration and get a fab arm fix, try shadow boxing to the perfect boxing playlist. Stand (if you can) and throw out a few jabs, hooks, and uppercuts in rapid succession (just watch out for computers and coworkers!). Continue for a minute or longer to blow off steam and tone the arms, chest, and core.

21. The Flapper: Whether you’ve got a thing for the 1920s or enjoy mimicking penguins, this move is for you. Standing with arms by your sides and palms facing behind, pulse the arms backward for 5 seconds. Release and repeat for 12-15 reps. For best results, make sure to keep the arms long and straight!

22. The Casual Lean: Waiting in the hall for a meeting to start? Perfect time to nonchalantly work out the upper arms! Casually lean against the nearest wall, supporting your body with the forearm only. Now lean into the wall until the upper arm almost touches it, and then push back out. Repeat for 15 reps or until the meeting gets underway.

23. The Lumberjack: While this lumberjack may be wearing slacks instead of plaid, he can still get a good midday workout. Stand and clasp the hands together, resting them on the right shoulder as if holding an axe. Gently swing the imaginary “axe” by straightening the elbows and moving the hands toward the left thigh. Next, bring the clasped hands to the left shoulder followed by a swing to right thigh. Repeat 15 times on each side, or until all office plants have been hacked down.

24. The Office Genie: Want to add a little magic to the workday? Raise the legs into a criss-cross applesauce position while seated in a chair. With your hands on the armrests, push upwards to raise the body off the seat and remain floating for 10-20 seconds. After granting a few wishes, release back down to the chair, rest for a minute, and repeat. Craving more magic? Try this balancing act while in a chair that spins.

Chest, Back, and Neck

25. The Pencil Pinch: Lose the pencil behind the ear. The really suave workers hold it in between their shoulder blades! Show off your traps by rolling back the shoulders until the shoulder blades are pinched together. Pretend you’re holding a pencil between the scapulas (or try it for real!). Hold for 5-10 seconds, release, and repeat for 12-15 reps.

26. The Shoulder Shrug: Not recommended for board meetings (unless you’re really on the fence). Simply raise both shoulders up toward the ears, hold for 5 seconds, then relax. Repeat for 15 reps. Feeling unstoppable? Try advanced shoulder shrugs while standing and holding a paper ream in each hand.

27. The Pinstripe Push-Up: This slightly modified wall push-up is more suitable for suits. Standing one to two feet from a sturdy wall (not a cubicle divider!), lean forward until palms are flush against the wall, with arms straight and parallel to the ground. Next, bend the elbows to bring the body towards the wall, hold for two seconds, then push back to the starting position. Complete 12-15 reps.

28. The Nape Shaper: Turtleneck season is over—it’s time to tone that neck! For the first isometric neck strengthening trick, put your head in your hands as if exasperated by the workday (you may already be in this position), and press your palms into your forehead as if trying to push the head backward. Resist the motion by engaging the neck muscles. Next, clasp the hands behind the back of the head and try to push the head backward, resisting the motion with your hands. Hold each deskercise for 5 seconds, or until The Evolution of Ryan Gosling has finally loaded. Slowly release, rest, and repeat 5 times each.

Core

29. The Desk Chair Swivel: Lucky enough to have a fun swivel chair? Use its twirl to your advantage with this oblique abs fix. Sitting upright and with the feet hovering over the floor, hold the edge of your desk with your fingers and thumb. Next, use the core to swivel the chair from side to side. Swish back and forth for 15 rounds.

30. The “Weeee” Desk Chair Wheel: Go ahead, play with your wheelie chair (everyone wants to!). While seated in a chair with wheels, position yourself at arm’s length from a desk or table and grasp its edge with your hands. Next, engage the core, raise the feet slightly off the ground, and pull with your arms until the chair slowly rolls forward and your chest touches the desk’s edge. Then roll back by pushing away, with the feet still raised. Repeat 20 times, or until you burn holes into the carpet.

31. The Posture Perfecter: Perfect posture is a must for long days at the desk. Practice safe desk ergonomics by adjusting the chair height to make sure the feet, hips, and arms are at 90-degree angles to the floor. Engage the core to keep the back straight throughout the day. No slouching allowed!

32. The Fab Abs Squeeze: Another silent deskercise, this one can be covertly executed when walking down the hall or seated during a call. Simply take a deep breath and tighten the abdominal muscles, bringing them in towards the spine as you exhale. Stay squeezed for 5-10 seconds and release. Repeat for 12-15 reps.

33. The “Crunch Time” Crunch: The deadlines are looming, as are hopes for a six-pack by summer. (And maybe a six-pack of Corona, too.) While most jobs don’t condone in-office boozing, you can get the other six-pack with some seated isometric crunches. With both elbows on the thighs, try to curl the chest in towards the legs while resisting the movement with the arms. Hold for 10 seconds, release, and repeat times 10.

 

 

Source: http://greatist.com/fitness/deskercise-33-ways-exercise-work

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Welcome to TOI's Blog!

TOI's Blog is dedicated to patient education with topics addressing current issues in health and medicine. We will also blog about some of our other favorite things, like community events, our wonderful employees, helping the environment and whatever else comes to our minds! We hope the information contained in our blog is fun to read, assists you in making educated decisions regarding your health, and supports your decision to select TOI when you are in need of quality musculoskeletal care.

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