Tag Archives: mobile

Zombies, Chronic Illness, Texting, and Body Pain

zombie

slate.com

Is it just me or do people look like walking ZOMBIES nowadays? 

I’ve seen people walking around with their eyes barely open, dark circles and bags under their eyes, looking upset and stressed with their head down texting while listening to music through their earbuds and NOT paying attention to the environment around them.

Sounds very zombie-like doesn’t it? 

Lack of sleep, maxed out schedules, mismanaged stress, lack of physical activity, and constant interaction with the virtual world have padded the United States’ chronic disease numbers more than ever. 

How did we turn into zombies?

  • As of 2012, about half of all adults—117 million people—have one or more chronic health conditions. (Centers for Disease Control and Prevention, 2015)
  • Heart disease, cancer, and stroke were among the five leading causes every year between 1935 and 2010.
  • On average, U.S. adults age 25 to 55 reported sleeping only 6 hours, 31 minutes on weekdays and 7 hours, 22 minutes on weekends. (source: National Sleep Foundation)
  • Multi-tasking is what makes us feel pressed for time,” says Elizabeth Dunn, a psychology professor at the University of British Columbia in Vancouver, Canada. (Read more in this Economist article that breaks down the busy bug that has plagued our world over the years.)
  • “People are frugal in guarding their personal property; but as soon as it comes to squandering time they are most wasteful of the one thing in which it is right to be stingy,” said author Lucius Annaeus Seneca. “Life is long if you know how to use it [time].”
  • In a 2014 National Public Radio survey, 49 percent of respondents said they had a major stressful event or experience in the past year. Health-related problems were the most common source of stress followed by finances and work. (Read more about the survey at http://www.npr.org/blogs/health/2014/07/07/327322187/stressed-out-americans-tell-us-about-stress-in-their-lives)
  • A 2014 Stanford University study examined national health survey results from 1988 through 2010. Researchers found huge increases in both obesity and inactivity, but not in the overall number of calories consumed.
cellphone3

MH Jeeves, from Economist.com

Now, let’s talk about the ridiculous amount of time we spend on our cell phones (not even including lap tops, pc’s, nooks, tablets, etc.).

  • As of January 2014, 90% of all American adults had mobile phones, including a whopping 98% of 18-29-year-olds.
  • On average, Americans spend about 2 hours 57 minutes on their phones per day or more than 20 hours per week. During that time, you could have watched 40 episodes of your favorite sitcom or taken 27 spinning classes (or both at the same time)!
  • 61% of the people use their phones in the bathroom. 
  • People also use their phones when eating at a restaurant (36%), when riding public transportation (35%) or when playing with children (35%). 

(Source: http://www.brandwatch.com/2015/04/infographic-are-you-addicted-to-your-phone/)

ZOMBIES. CHECK.
CHRONIC ILLNESS. CHECK.
TEXTING. CHECK.

Next up…

Body Pain.cellphone2

Look how the person to the bottom right is standing in the picture. Better yet, check out the person in the bottom left image below. Both stances pose problems for the individual.

cellphoneThe person to the RIGHT exhibits a significant arch in the lower back and the knees appear to be locked. The calves (gastrocnemius and soleus), hip flexor, lower spine (erector spinae), muscles on the inside region of the thigh (adductors), and the largest muscle of the back (lattisimus dorsi) are all overworked and tight for this person. Possible injuries: hamstring complex strain, anterior knee pain, low-back pain.

The person to the left exhibits significant cervical extension (extended neck) and scapular rotation (forward shoulder roll). The neck (sternocleidomastoid, levator scapulae, and scalenes), shoulders (upper trapezius), back (teres major, subscapularis, and latissimus dorsi) and chest (pectoralis major and minor) are all overworked and tight for this person. Possible injuries include headaches, biceps tendonitis, rotator cuff impingement, thoracic outlet syndrome.

Two images above are from http://www.freeimages.com


This best ways to resolve these issues is to STRETCH THE OVERWORKED MUSCLES and to make some minor changes to your posture when using a phone or similar device.

3 Quick and Easy Cell Phone Use Posture Tips

  1. Hold the phone at eye level (see picture on the right).
  2. If standing, have a slight soft bend in your knees.
  3. Brace your core and add a posterior tilt (think minor pelvic thrust and squeeze your butt cheeks together) to your pelvis. This removes the potential lower back arch.

As always, CONTACT ME to learn more about these tips, review specific stretches, and discuss how you can strengthen muscles that are underworked in these postures.

Advertisements

[REVIEW] MyFitnessPal App

myfitnesspalThis is Part Two of an ongoing series reviewing various fitness and nutrition phone applications. Last month I reviewed the Livestrong MyPlate app and this month I decided to try out MyFitnessPal, a free application offered by MyFitnessPal, Inc., a private company founded in 2005 based out of San Francisco, CA. Check out this recent article about a new MyFitnessPal company merger. Also, if interested, take a peek at the list of perks for all MyFitnessPal employees. I particularly like the monthly be healthy stipend, healthy snacks, weekly onsite yoga classes, and daily catered lunches. Amazing!

Back to the actual phone app. I use MyFitnessPal primarily on my cell phone and every once in a while on my lap top. The app was recently upgraded with new features (e.g., auto-listing commonly paired foods) and bug fixes.Without further ado, here is a rundown of MyFitnessPal.

Bar code scan: Instead of manually entering nutritional information, this app gives you the option of scanning the bar code of foods. The bar code automatically uploads nutritional information. I’ve noticed that the bar codes of bulk items purchased at large food warehouse stores or specialty international foods stores tend to not work and I need to manually enter basic nutritional information (i.e., carbs, fat, protein, and calories).

PC and Phone Access: You can download the FREE MyFitnessPal app and log-in online with the same username and password to upload various information about food intake and exercise. All entered on either device information automatically syncs.

Track water intake: This is pretty handy and helpful to keep you on track with daily water intake. The unit of measure for water intake tracking is cups (or 8 ounces). I prefer to use the Waterlogged app to track my daily water intake because it provides a lot more  customization and tracking features.

photoSummary and analysis charts: The phone application provides a simple pie chart that breaks your daily nutrient intake into carbohydrates, fats, and proteins. It also provides a more detailed version of daily nutrient intake into various nutrient categories (see photo). The web version has additional summary reports that show your body measurements, nutrition intake, and fitness numbers (i.e., calories burned, duration of exercise).

Sync with other Exercise Trackers: MyFitnessPal allows you to sync your workouts from Endomondo, Fitbit, C25K-5K Trainer, MapMyFitness, RunKeeper, and many other phone applications. This is helpful because it automatically uploads your specific exercise and burned calories.

Tracking Measurements: You can track body measurements under the “check-in” tab on the MyFitnessPal web version. If it’s not already listed, you can create your own category. A few I added were blood pressure, body fat percentage, and resting heart rate. You can edit entries and look at multiple entries over a span of time.

Other notable features include:

  • Food/diet/fitness blog (you can set it to self, friends, MyFitness pals, everyone). You can even customize the colors and name of your blog.
  • Comprehensive exercise library that automatically calculates burned calories based on body measurements
  • Customize your exercises to add to the exercise library. I added a few Insanity and yoga DVD workouts. Keep in mind that calories burned are dependent on individual body type.
  • There’s a little notepad feature that allows you to write any exercise and nutrition notes. For example, I wrote down my any supplements in this section so I could see what my nutrition intake looked like without supplements.
  • Message boards and direct messaging for the MyFitnessPal online community.

The only thing I think this app is missing is…

Time of day: There is no time of day entry option when you eat or exercise. I think this would be a very interesting factor to analyze in a custom report and would be very insightful for a personal trainer. For example, some of us may eat our daily recommended caloric intake, but go long periods of time without eating and cramming in a super high calorie meal at the end of the day.

One last tip for this and every food tracking app: Owning a food scale would make the data entered in this application a lot more accurate. Admittedly, I’ve been guessing a lot of my food portions especially when food measurements are listed in terms of weight (ounces).

As a reminder, I do not officially endorse any nutrition or fitness applications. My goal is to share some of the pros and cons of these applications to help others determine what may best suit their needs. Also, I want to figure out which ones I may recommend to future personal training clients to help them achieve their fitness and nutrition goals.

I’m not sure which app I will review next. I’m definitely open to suggestions!

[Review] Livestrong MyPlate App

‘Tis the season for resetting fitness and nutrition goals! Many of us could benefit from maintaining a food and/or exercise journal to help track our progress. And of course there’s an app for that! Actually, there are several apps….oh, where to begin?

This month I figured it would be helpful to gain first hand experience using some of the free food tracking and fitness mobile applications. Before I begin, let me be clear. I do not officially endorse any nutrition or fitness applications. My goal is to share some of the pros and cons of these applications to help others determine what may best suit their needs. Also, for selfish reasons, I want to figure out which ones I may encourage future personal training clients to use to complement their fitness goals.

Now, first up is the MyPlate application hosted by the Livestrong Foundation. livestrongmyplate

This app starts off with asking for some basic demographic information: age, weight, goal (maintain/gain/lose weight or other) and activity level (sedentary, light, moderate, very active).

Cool features…

Bar code scan: Instead of manually entering nutritional information, this app gives you the option of scanning the bar code of foods. The bar code automatically uploads nutritional information. I’ve noticed that the bar codes of bulk items purchased at large food warehouse stores tend to not work and I need to manually enter basic nutritional information (i.e., carbs, fat, protein, and calories).

PC and Phone Access: You can download the FREE MyPlate app and log-in online with the same username and password to upload various information about food intake and exercise. All entered on either device information automatically syncs.

Track water intake: This is pretty handy and helpful to keep you on track with daily water intake.

Clever naming: The Livestrong Foundation’s MyPlate calorie tracker application shares the same name as the MyPlate initiative created and hosted by the U.S. Department of Agriculture (USDA). To my knowledge, Livestrong and the USDA do not have an official partnership.

Direct access to full Livestrong website: The MyPlate calorie tracker is only one tool on a very comprehensive website dedicated to fitness, wellness, and nutrition. Other examples of resources on the website include: blogs, how to exercise demos, articles, diet plans, workout gear, and more…

Frustrations and other things I wish were better….

Simplistic nutritional tracking: The manual food entry option on the app only asks for calories, carbs, protein, and fat information. It doesn’t break down food intake into smaller sub-categories (i.e., vitamins, minerals, sugars). However, I noticed in a daily summary that the app somehow tracks fiber, sugars, sodium, and cholesterol, too. I assume the app collects additional information about other nutrients via the search list of the Livestrong food database. In a nutshell, this extremely decreases the reliability and validity of all reports in this app.

Exercise tracking: You can search for popular exercises (i.e., yoga, boot camp, Zumba, weightlifting, boxing) and calories burned automatically fill in. Otherwise, you must enter custom exercises and figure out how many calories are burned. The drawback of auto-fill calories burned is that we expend different amounts of calories based on our individual body mass. A 130 lb woman will burn less calories in 1 hour of boxing than a 170 lb woman. If you don’t have a heart rate monitor to calculate calories burned during specific exercises, then you’re left guessing. It looks like the MyFitnessPal app has a more comprehensive listing of various exercises and respective calories burned. MyFitnessPal includes a mini-calculator to determine calories burned based upon body weight and the duration of exercise.

Other hydration sources: There’s a grey area when it comes to hydration with this app. For example, when I log a tea beverage it counts as tea and not water. As the user, you must determine how you want to count tea — as a part of a meal, as part of your water intake, or both? For me, I don’t mind not counting tea or any other non-water beverage as water because the overall point is to drink more water.

All fat is not the same: This app asks for fat, calories, carbohydrates, and protein. Period. That’s it. More specifically, or should I say less specifically, fat is not broken down into saturated and unsaturated fats. It is very helpful to breakdown our saturated and unsaturated fat intake because we receive numerous benefits from unsaturated fats such as improved cardiovascular health. Also, many people make the assumption that all fat is bad and as a result, not eat enough fat daily. Back in 2005, the Dietary Guidelines Advisory Committee recommended total fat intake of 20-35% of daily calories for adults, 25-35% for children ages 4-18, and 30-35% for children ages 2 to 3 years. Check out pages 24-29 of the 2010 Dietary Guidelines for America report released in January 2011.

Time of day: There is no time of day entry option when you eat or exercise. I think this would be a very interesting factor to analyze in a custom report and would be very insightful for a personal trainer. For example, some of us may eat our daily recommended caloric intake, but go long periods of time without eating and cramming in a super high calorie meal at the end of the day.

Average summary and analysis charts: Most of us want to view detailed summaries and reports of our nutrients we consume daily, weekly, and across multiple weeks. Unfortunately, the MyPlate application only allows you to view ten days at a time. I noticed a view by month option and this may illustrate daily nutrient consumption over the course of 30 days, but I only used the app for 10 days. I believe the GOLD (for fee) option may offer more options to review collected day and to also alter the type of nutritional data you collect (e.g., specific micro and macronutrients, minerals, etc.).

Other notable features include: food/diet/fitness diary (you can set it to private or public), online community to share fitness and nutrition MyPlate journey, includes a pretty comprehensive exercise library that automatically calculates burned calories based on body measurements, and enter personalized recipes (makes for easier food entries in the calorie counter app)

Grade: C (average)

Did I miss anything? (probably so)
What do you like or not like about the free version of the MyPlate app?

Is there a FREE fitness or nutrition mobile app you want me to review? Send suggestions.

%d bloggers like this: