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  • Create your own active movement plan

    Part 2: So now that you understand why you need to move more during your day, how exactly are you going to accomplish this? Outside of the 30 minutes/ day of planned physical activity, there are hundreds of opportunities to get some extra movement in. Implementing these extra movements has now become your active action plan to get moving! Below you will find two lists, one for work and one for daily life. Don’t try to incorporate all of these at once. Pick an easy one from the list and implement it or if you are already doing something and think you can add to it, you can do that as well. Once that activity no longer requires a lot of reminders OR if you find that the option you ....

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  • Why is sitting too much bad for you?

    With trends in sedentary behavior steadily increasing, there is a significant amount of research being done to figure out exactly why too much sitting is harmful to our overall health and wellness. Fascinating new research has unraveled three potentially significant issues. Sitting impairs the body’s ability to remove fat out of the blood stream and either use it for energy or deposit it into the body for storage until our body requires additional energy. These constantly elevated blood fats put us at higher risk for cardiovascular disease. Too much sitting during the day also impairs the functioning of the body’s healthy cholesterol, HDL. HDL acts as a scavenger in ....

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  • Motion is the lotion.

    If you've been reading the KORE blog posts for long enough you know that prolonged sitting is pretty bad for all of the systems in your body. Movement assists your major body functions on the inside, but movement also helps superficially. Most of our pain related issues have a variable that includes lack of movement. Many of our clients who come in specifically for pain related issues quickly learn that regular daily, appropriate movement is a great way to manage their painful symptoms.Soft tissue (ligaments, tendons, muscles, fascia) will shorten and tighten if not moved in full range of motion regularly. If you already have an issue in a joint or muscle, inflammation and swelling can ....

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  • Member Challenge: Move More, Sit Less

    You've heard about how bad sitting is for you, but you go to the gym, you work out regularly, you're not at risk! Or are you? The research is out: Death rates are high for people who spend most of their day sitting EVEN if they meet the minimum physical activity recommendations for physical activity on a weekly basis. Yep, you read that right. While getting enough exercise is great, it's not enough. Too much sitting has been linked to: An increase in biological aging of up to 8 years A 50% greater risk of dying prematurely from all causes A risk of heart attack equal to that of smokers Increased risk of cancer Increased overall fatigue, back pain, and neck pain But why? Our bodies are ....

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  • Exercises in the heat series: Acclimatization

    There are ways to acclimatize your body to the heat, and make it more heat resistant. Exercising in the heat (and exercising in a cooler environment to some degree) will cause your body get better at maintaining homeostasis. The trigger for this is an increased core body temperature, therefore, moderate to strenuous exercise is the best method to achieve this. With repeated exposure, over about 7-14 days, physiological changes set in. This includes, a lower heart rate and core temperature during exercise, increased blood volume, earlier onset of sweating (yes, its a positive thing if you sweat a lot), higher sweat rate, reduced salt loss in sweat, reduced skin blood flow(so more is used ....

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  • Exercise in the heat series: Hydration

    Enjoy the hot weather, and stay safe this summer with these hydration tips! Hydration guidelines:
    Our general recommendation is drinking half your body weight in pounds in ounces of water enhanced with electrolytes every day as a baseline (example: 200 pound person should consume 100 ounces). For every 30 minutes you are in the heat, you should drink an extra 4 ounces of water.
    Adding electrolytes to your water is especially important if you sweat heavily, suffer from cramps, are having more trouble with muscular aches and pains, or having trouble sleeping.
    We recommend adding an electrolyte replacement to your water that you drink throughout the day (not just during ....

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  • Exercise in the heat series: The risks

    Written by Jared Kauffman: When talking about temperature regulation in the heat, there are a few things you need to be aware of about temperature and humidity.
    The body’s main defense against rising internal temperatures is to sweat.
    The evaporation of the sweat off the skin cools the body off.
    An issue occurs with this process when the temperature and/or the humidity are high enough that sweat does not evaporate.
    At around 60 percent humidity, evaporation is inhibited, and around 80 percent humidity it stops altogether. The most common dangers of exercising in the heat are dehydration from excessive sweating, and hyperthermia either from your body ....

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  • Exercise in the Heat Series: The benefits

    Written by Jared Kauffman. There is a lot of time and energy spent on educating people on the dangers of exercising in the heat but there ARE some of great benefits to exercising in the heat! The heat is not all bad and here’s what you should know:
    In hot and humid environments there is a natural rise in body temperature even before you begin your workout, decreasing the time it takes your body to warm up and reach on optimal internal state for workout.
    For every degree celsius that your body temperature increases, your heart rate increases approximately 10 beats. A faster heart rate means more blood being pumped to your muscles which equals more oxygen and nutrients ....

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  • The 411 on Vitamin D

    Vitamin D is one supplement that I think is important enough to take daily even though we live in Famously H-O-T Columbia, SC. We all know that Vitamin D is beneficial for bone health but did you know that new research out there indicates that Vitamin D is important in not only Prostate Cancer prevention but cancer related deaths as well! Check out this article from Harvard Health Publishing for a great overview of Vitamin D, how it works, and why it's so important ....

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  • Sun Exposure Series: The ugly truth.

    Written by Jared Kauffman. The food I eat can protect me from the damaging effects of the sun??? Yes. The things you eat have an effect on your bodies built in sun protection! There are some foods you can make sure are present in your diet to boost your body’s natural protection. These are based around antioxidants that will counteract the harmful substances produced by excessive sunlight. Included in this are
    omega 3
    resveratrol from blueberries and red grapes,
    astaxanthin from wild salmon and fish oil,
    supplemental vitamin E
    Beta carotene from carrots and red bell peppers. There are also foods that tend to make your bodies system ....

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