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FREQUENTLY ASKED QUESTIONS
Last updated: 9/5/00

1.  CAN EXERCISING AT HOME BE AS BENEFICIAL AS EXERCISING IN THE GYM, USING WEIGHTS, MACHINES AND AEROBIC CLASSES?

ANS. In the gym your exercises entail using weight machines, treadmills, exercise bikes, ski machines, rowing machines and of course aerobic workouts. The preceding workouts will burn some muscle (approx. 25%) and fat (approx. 75%) for energy. Anaerobic exercise (properly performed at home) will burn almost 100% of body fat for energy, by challenging the muscles in such a way as to help build muscle and strengthen them. NOTE: Please read article in "DOCTOR’S JOURNAL" dated.11/16/98

2. CAN SOMEONE WHO HAS DIABETES EXERCISE SAFELY?

ANS. Exercise is essential for everyone to maintain good health and keeping vigorous and fit throughout our lives. Having diabetes doesn’t prevent the person from exercising and even makes it more essential. The exercise will reduce the body fat and build muscle, thus controlling body weight. It can also lower the blood glucose levels, and help you use the body’s natural insulin in a more effective manner. Having diabetes can raise blood pressure. During exercise the blood pressure may rise somewhat, so keeping a check on your blood pressure is advisable when exercising. Also, do avoid exercising if your blood glucose is over 240mg/dl, or if ketones are found.

3. WHAT IS CHOLESTEROL AND TRIGLICERIDES, AND WHAT ARE THE NORMAL LEVELS?

ANS. Cholesterol is white, waxy fat normally found in the body and is essential for building cell walls and producing certain hormones. There are two types of cholesterol, the HDL (high-density lipoprotein) or the "good" cholesterol, and the LDL (low-density lipoprotein) or "bad" cholesterol. The HDL will clean the arteries, while the LDL will clog them by forming waxy buildups in the arteries that supply blood to the heart. This reduction in blood can cause many types of symptoms and eventually heart attack. Plaques can also break away from the artery wall and form a Thrombus that can completely block a vessel and leading to a heart attack, Triglicerides are sugars that in turn become fats within the body. Normal values for total cholesterol should be fewer than 200. Normal HDL is 35-40 (higher is better), and normal LDL should be less 130. Triglicerides should be less than 200. Genetics are a major factor in how the body assimilates and utilizes the fats and sugars we ingest. Diet, therefore plays an extremely important part in how we control the intake of fats, particularly animal fats and sugars, particularly those found in carbohydrates, deserts, sodas, etc. Exercise can also help in reducing the total cholesterol, by lowering the LDL and raising the HDL. Total cholesterol of 240 and above, a LDL of 160 and above, and a HDL of less than 35 can place you in a high-risk category for heart disease. So you can see why watching our diets and exercising is so important to health and longevity.

4.  Very often when I sleep at night, I can’t seem to keep my legs still. They ache and Feel numb. I just can’t find a place to make them comfortable. Is there anything I Can do to help this awful feeling?

ANS. The condition and the symptoms you are describing are a classic case of what is called "Restless Leg Syndrome". Approximately 5% or more of seniors 50 and above are plagued with this annoying condition. They have the feeling of tingling and that something like Ants are crawling on their legs. At times a burning sensation can also be present. These symptoms generally occur when they have gone to bed, and the legs are at rest. They cannot keep the legs at ease, which interferes with a good night’s sleep. Very often they must get out of bed and move around. Activity will often alleviate the feeling. People with " Restless Leg Syndrome" should try the following: Do not drink anything containing caffeine. Do not smoke. Nicotine is the worst thing for this condition. Do not drink any alcohol. Try taking a tepid or cool bath before retiring. Very often exercising just before going to bed will prevent the onset of symptoms. The "Doctor’s Senior Exercise" program is ideal to attain the desired measure of activity.

5. I am not a senior and I am not into exercise. I have been feeling very sluggish and I feel that I should get into some form of exercise program. I do not like going to gyms and dislike the use of machines. I also do quite a bit of traveling. Will your program help me?

ANS:  I am being asked this question more and more. The "Doctor’s Senior Exercise" program is the ideal solution no matter what your age. I basically developed this program for seniors, but I have since found that more and more young people are using the program with great benefit. The simplicity of the program and the fact that you don’t need equipment or gadgets, and that it only takes 15 to 20 minutes when you are home or traveling is the way to maintain your health. This program can take you into your senior years helping to maintain, flexibility, balance, vital and vigorous

6. I get a crackling sound in my shoulder blade and around my knee when I get up in the morning and stretch. It can also happen at anytime during the day when I move a certain way. Should I be concerned with this, and what could I do to correct this?

ANS: The sound you hear, what I would call a "SNAPPING" sound is most often due to a tendon or bursa. There can also be a looseness of the joint. Most often the tendon is the culprit. If there is associated pain when the snapping occurs, there may be an inflamed bursa involved. If this should be the case, it would be wise to get examined by your Chiropractor or Medical Doctor, as you may require physiotherapy to reduce the inflammation.

The initial cause may have been due to a trauma, such as a severe sprain of the joint, which in turn stretches the tendon beyond the normal range of motion. If there is no damage to the tendon that is attached to the bone, then it is due to a tightness or looseness, and can be strengthened by exercise. If tightness were the cause, then stretching exercises would be of value.

If the snapping occurs on specific movements, this would be a clue as which tendon may be involved. Then the strengthening of that particular joint, and the muscles, ligaments and tendons involved with that joint may reduce the incidents of snapping that occurs. If there is no pain other than being a nuisance, there is no reason to worry about it. Continue with your exercise program and keep the joints strong and flexible.

7. I have been doing very well with the "Doctor's Senior Exercise" program; however I have reached the recommended goals and find that I can easily increase the numbers even more. I am 75 years old. What should I do?

ANS: I am very pleased that you are doing so well and have been asked this question many times over. Age is not a factor. By all means, raise your goals even higher. That will help even more to improve your physical condition. I developed this program so that almost anyone can do it according to his or her physical capabilities, regardless of their age. By increasing your goals, you will strengthen your muscles even more, thus increasing your stamina and raising your circulatory, musculoskeletal, respiratory, cardiovascular, and glandular and immune systems to optimum levels. You will remain vigorous and vital throughout your senior years.

8. WHEN I HAVE A COLD OR FLU, I FEEL SORE AND ACHY ALL OVER. SHOULD I STILL DO MY EXERCISE ON A DAILY BASIS?

ANS: During the initial onset of the cold or flu, you should put off doing your exercise program for 2 to 3 days even if there is no temperature.  The exercises cause an increase of the blood circulation, which can cause a spread of a bacterial or viral infection to other parts of the body that ordinarily wouldn't occur.  When the initial stage is over, by all means start your exercise program.

9.  WHEN I HAVE TO GO UP STAIRS, I FREQUENTLY FEEL AND EVEN HEAR AT TIMES A SNAPPING SOUND IN MY HIP. IT HAPPENS QUITE OFTEN. I HAVE BEEN WORRIED ABOUT THIS AND IS THIS SOMETHING I SHOULD LOOK INTO?

ANS: The snapping sound you hear is the tensor fascia lata of the gluteus muscle. The "fascia" is tissue layers between muscle. The "lata" is dense fascia surrounding the muscles of the thigh. The "fascia lata" helps flex or bend the thigh, draw it away from the body sideways, and helps keep it turned in.

The gluteus muscle is attached to the upper side (lateral) of the head of the trochanter of the thigh bone (femur).  When the hip is flexed as in walking up stairs, the tensor fascia lata of the gluteus muscle rides over the head of the trochanter.  The snap occurs when the muscle returns to it's neutral position.  At times the individual can feel an ache when the snapping occurs.  However, this condition should not cause any apprehension as it is of no consequence.

10.  I hear so many conflicting reasons as to when to use heat or cold for pain or injuries.  Can you give a simple formula for the use of heat or cold?

ANS: To simplify the answer, one should use cold to the area of injury immediately after the injury. Cold applications should be used for 10 minutes on and off for one hour before reapplying the cold to give the tissues a chance to return to normal temperature. After a period of 48 hours, heat can be applied (preferably moist heat) for about 15 minutes at a time with an hour or two of rest between applications.

In more chronic conditions you can apply this rule of determining when to use hot or cold. If the individual is in pain without moving it is significant of there being an inflammation present, and cold should be used. If the individual is at rest and pain occurs when moving, heat should then be applied.

Also, see Senior Fitness: A Chiropractor's Viewpoint