In the News: Own Sketchers' Shape-ups? You May Be Entitled to a Refund

Ads for Sketchers' Shape-ups shoes, which retail for about $100, claim that the footwear can help you to lose weight and strengthen your butt, leg and stomach muscles. But, the Federal Trade Commission says that's not true.

The company will pay a $40 million settlement, and consumers who purchased the fitness shoes will be eligible for a refund, although it's not yet clear how much they will receive.

The settlement also applies to Sketchers' Resistance Runner, Toners and Tone-ups shoes.

Ask Us Anything: How Can I Manage My Cramps?

"When I have my period, I experience intense cramping. What are some ways to manage the pain?

Aside from over-the-counter medication, would there be any foods that I should eat or avoid? Or exercises that I could do? What about using a heating pad?"

Dr. Ali Ghomi Responds:

Painful menstrual cramps or dysmenorrhea is a common condition affecting 40-80% of all women.

Dysmenorrhea can be mild or severe depending on the degree of pain and cramping produced. The etiology is thought to be secondary to a biochemical process involving the uterus around the time of menstrual cycles.  In brief, a combination of over sensitivity of the nerve fibers within the uterus and muscle spasm results in the symptoms.

The mainstay of medical treatment of dysmenorrhea includes non-steroidal anti-inflammatory agents, such as ibuprofen, and hormonal suppression, such as oral contraceptives.

It is recommended to start non-steroidal anti-inflammatory agents a few days prior to the onset of the menstrual cycles in order to prevent (as opposed to treat) the symptoms.

Heating pads have been shown to be helpful, so has exercise. With exercise, the blood circulation to the uterus increases, which may alleviate the pain and discomfort.

It is unclear as to the effectiveness of certain foods or ingredients on this condition.

Acupuncture may be considered, as it has been shown to be effective in to management of dysmenorrhea.

If you have never had dysmenorrhea before and this is a new condition, it may be worthwhile to investigate the possible reversible causes of dysmenorrhea.

— Dr. Ali Ghomi

Dr. Ghomi is the Director of Minimally Invasive Gynecologic Surgery and Chair of The Robotic Surgical Committee at Sisters of Charity Hospital. He is the only physician in Western New York who performs Sacrocolpopexy Prolapse surgery using the da Vinci® robot. Sacrocolpopexy is a proven “gold standard” procedure worldwide to repair severe pelvic prolapse. Click here to learn more about Catholic Health's OBGYN services.

Dr. Ghomi sees patients at the M. Steven Piver, M.D. Center for Women’s Health & Wellness in Buffalo.

If you have a question about your health, click here to ask our experts.

Overcoming the Fear of Public Speaking

Being able to speak well, whether it’s to five people or to five hundred, is crucial in most positions. Whether you’re a social worker or writer, chances are you’ll find yourself speaking to a group of people during the course of your career – maybe giving a presentation to co-workers or voicing your opinion during meetings.

According to the Book of Lists, Americans are more afraid of public speaking than anything else.

Kevin McCue

I'm one of many who dread public speaking, so I enrolled in Catholic Health’s three-and-a-half-hour public speaking class, taught by Corporate Educator Kevin McCue.

Kevin is known throughout Catholic Health as being an excellent speaker, and in 2010, competed for the title of World Champion of Public Speaking.

Given his profession, you may be surprised to learn that Kevin had once feared public speaking, so much so that he paid his college roommate to speak on his behalf during presentations. But when a new job opportunity forced him to regularly speak in front of groups, Kevin realized that he needed to make a change.

He began attending Toastmasters meetings, where members gather to practice public speaking and receive feedback to develop their skills.

“If you don’t face your fears, fear will always control you,” he explained.

While the anxiety that you feel before a presentation will never go away, you can use it to your benefit. When you’re anxious, your natural instinct is to flee, but Kevin suggests channeling that energy into your presentation.

“Pre-speaking anxiety means that you care. It will always be with you,” he said. “You can let that fear make you feel anxious, or you can use it to feel energized and ready.”

During class, we gave three minute-long presentations. For the first – a description of what we did for Easter – my nerves were working overtime, but by the third, I was at ease with the group.

“The more you speak, the easier it becomes,” Kevin said.

Here’s what you can do to give your public speaking skills a boost.

Prepare

• Know the material inside and out.
• Identify 3 to 5 focus points – don’t try to cover everything or the audience will be overwhelmed.
• Organize your presentation. In the introduction, tell the audience what you’ll be talking about. Use your most interesting fact or story to open the presentation. In the body of your presentation, talk about your main points and supporting materials. When you conclude, summarize your main points or takeaways.
• Plan to take questions before the conclusion. Many people end their presentations with Q&As, but when there aren’t any questions, your presentation ends with a whimper. Instead, ask for questions before the conclusion. Wait 3-5 seconds, and if you don’t get any questions, say, “Some typical questions I get…” and cover the questions that you’ve prepared. Then move into the conclusion and go over your main points.
• Gather stories. Presenting is predominantly storytelling. Think of personal stories that you can use in your presentation. Stories will help people to remember your main points and are more engaging than facts. Plus, as you get lost in your story, it’s easier to relax. Begin keeping a file of stories that you can reference in the future.
• Watch yourself. If you need to improve your public speaking skills quickly, video tape yourself as you practice speaking.
• Visit the room where you’ll be speaking in advance of your presentation. Understand the layout, and make sure that your equipment will set up properly.
• Have back-ups in case technology fails. If you’re relying on PowerPoint, always have handouts available in the event that you can’t access your presentation electronically.

If you get a last-minute assignment and are unable to prepare, don’t apologize to the audience. Apologizing tells them that they’re in for something awful. Just do the best that you can.

Practice

• Never memorize your speech. Memorize ideas, not the words. If you try to recite your presentation word-for-word, you’ll become lost if you forget a word.
• Visualize your audience when you rehearse.

Present

• Manage your nerves. Avoid coffee. Take deep breaths. Use affirmations (i.e. “I can’t wait to do this. I’m going to give the best presentation.”) Affirmations will put you in a positive mindset.
• Project your voice as if you’re auditioning for a play. It makes you feel more confident.
• Make eye contact with everyone.
• Smile. Even if you don’t feel happy, fake it. Be an actor.
• Avoid monotone.
• Move towards people. Don’t hide behind a desk or table.
• Use pauses. Pause after key facts, figures and key moments to create interest. Substitute pauses for filler words such as “ah,” “um,” or “you know.”
• Ask the audience questions to engage them. No one wants to get caught not paying attention.
• Have passion. If you’re not interested in what you’re talking about, your audience won’t be either.
• When speaking off-the-cuff, repeat the question to give yourself more time to come up with a response.

Public Speaking Resources

Like any skill, public speaking takes time to develop. To continue learning and building your talent, Kevin recommends:

• Joining Toastmasters
• Taking acting classes (“Public speaking is corporate theatre.”)
• Listening to audio books (“They know how to tell stories.”)
• Reading a book about public speaking, such as Public Speaking for Success by Dale Carnegie or Feel the Fear and Do It Anyway by Susan Jeffers

If you’re a Catholic Health employee, you can also attend Catholic Health University’s Public Speaking course. Register at Net Learning using course number CH351. I highly recommend it!

Ask Us Anything: I Have a Grade One Retocele. Can You Help?

"Since my rectocele repair, I have not been able to have a normal bowel movement. I have to take 3 to 4 laxatives a day and 3 to 4 stool softeners as well. A test showed that I still have a grade one retocele and cystocele. Can you help me?"

Note: A rectocele occurs when the wall of tissue separating the rectum and vagina weakens, and the front wall of the rectum bulges into the vagina. It can occur after childbirth or pelvic surgery. It is sometimes present at birth, but this is rare. After surgical repair, normal bowel function should return within 2 to 4 weeks.

Dr. Ali Ghomi Responds:

One of the potential adverse effects after rectocele repair includes defecatory dysfunction (difficulty with moving the bowels). If this condition was not present prior to the surgery, one could assume that it is secondary to the the repair performed.

It is conceivable that there is a recurrence of a small rectocele, as you alluded to, which might be trapped between surrounding repaired/reinforced segments of the posterior vaginal wall. This, in turn, would interfere with the mechanism that is responsible for a successful defecation.

Physical examination would provide more information as to the etiology of this condition. In addition, defecography (a test by which contrast dye is injected into the rectum and an x-ray is taken during defecation in order to assess the movement of the rectum and any possible entrapment of the stool in the rectocele) may be considered. This test is seldom needed, however it may be helpful if deemed necessary.

Dr. Samuel Saleeb adds:

I do not know what kind of rectocele repair you had. But, generally speaking, it might end up with some scar tissue, or you might need pelvic floor physical therapy, which I do in my office. Or you might have chronic constipation.

By all means, you need careful history-taking and evaluation and then can take it from there.

About Our Physicians

Dr. Ghomi

Dr. Ghomi is the Director of Minimally Invasive Gynecologic Surgery and Chair of The Robotic Surgical Committee at Sisters of Charity Hospital.

Dr. Ghomi sees patients at the M. Steven Piver, M.D. Center for Women’s Health & Wellness in Buffalo.

Dr. Saleeb

Dr. Saleeb is a urogynecologist, which is a gynecologist who specializes in the care of women with pelvic floor dysfunction. He practices at the Saleeb Uro-Gynecology Center in Williamsville. He also practices twice monthly at the Ken-Ton FamilyCare Center in Tonawanda (a full evaluation of the pelvic floor is not available at this location).

He provides evaluation and management of pelvic floor disorders and offers clinical exams, urodynamic testing, cystoscopy, pelvic floor physical therapy, and behavioral therapy. He also manages a program for the prevention of pelvic floor disorders in women. At his research center, Dr. Saleeb is currently involved in three different studies.

If you have a question about your health, click here to ask our experts.

May is National Stroke Month

Stroke impacts all of us.

You may be at risk for stroke or know someone who is. Or maybe someone close to you has had a stroke – a parent or other relative.

During National Stroke Month, take the time to learn about stroke prevention and life after stroke, and encourage family members to do the same.

How to Prevent a Stroke

Most people don’t like to think about the possibility of stroke. It’s easier to take an “ignorance is bliss” approach, to assume that you’re healthy until it's obvious that you’re not.

While this wait-and-see attitude may save you from having to make some challenging life changes now – eating a healthier diet or starting an exercise program – in the long run, it’s hurting more than it’s helping.

Consider this: up to 80% of all strokes can be prevented. Stroke is the leading cause of adult disability. It can cause paralysis, memory loss, and speech problems, all of which can impact your ability to work, travel and do the things you love.

Who Should Be Thinking About Stroke Prevention

You can experience a stroke at any age. However, those most at risk are:

• Over the age of 55
• Women
• African American

Persons with a family history of stroke are also at risk, so talk to a family member to find out if anyone in your family has had a stroke.

You’re also at risk if you:

• Have high blood pressure, high cholesterol, Atrial Fibrillation (AF), diabetes, or Atherosclerosis (hardening of the arteries)
• Smoke or are exposed to secondhand smoke
• Use alcohol
• Use illegal drugs
• Are overweight
• Are physically inactive
• Have had a TIA (mini-stroke)

Take Action During National Stroke Month

Chances are, either you fit into the criteria above or you know someone who does.

Round up your parents, grandparents, uncles and aunts – anyone at risk of stroke – and tell them about our free screenings coming up this month. 

Saturday, May 5, 2012 – 8 a.m. to 4 p.m.

Our free vascular screening is open to anyone over 50, who smokes or has one or more of the following medical conditions:

• high blood pressure,
• diabetes,
• heart or leg ailments,
• family history of heart disease, and
• prior stroke.

Screenings take just minutes and will tell you if you’re at risk for:

• Carotid Artery Disease*
• Abdominal Aortic Aneurysm*
• Peripheral Arterial Disease (PAD)*
• Diabetes
• High Cholesterol
• High Blood Pressure
• Macular Degeneration
• Injury from Falling

Participants also have an opportunity to speak to our clinical staff, so if you know someone who hasn’t been to a doctor in awhile, he or she may benefit from speaking to our registered nurses about any health questions or concerns.

Reservations are required. Click here for details.

Friday, May 25, 2012 – 9 a.m. to 12 p.m.

The Catholic Health stroke fair, held at Sisters of Charity Hospital in Buffalo in the Marillac Room, is another opportunity to check your risk for stroke.

In addition to information about nutrition, exercise, and medication, participants can receive screenings for:

• Diabetes
• High Cholesterol
• High Blood Pressure

No reservations are required.

What to Do If You’ve Had a Stroke

Having a stroke can have long-lasting consequences. Recovery is a life-long process, as survivors learn to improve their ability to function: physically and mentally. They may have to relearn how to eat, dress, and walk.

Recovery is a challenge both for stroke victims and for their caregivers.

Learn about the latest advances in stroke care, plus how to approach stroke recovery at our free dinner event, Living with Stroke.

Presenters include representatives from Catholic Health’s full spectrum of stroke care. Hear the perspectives of staff from the neurology and rehabilitation departments, as well as Home Care and Spiritual Care. You'll also hear first-hand experiences from a first responder, stroke survivor and caregiver.

Tuesday, May 22, 2012 – 5:30 p.m. to 7:30 p.m.

Stroke care panelists at our free event Living with Stroke will examine the impact of stroke, plus emerging approaches in stroke research, stroke care and lifestyle management after a stroke.

Dinner will be provided.

Reservations are required. Click here for details.


Stroke is the fourth leading cause of death in the United States, but it doesn’t have to be. Attend our free events during National Stroke Month, and take action to prevent stroke and learn about the resources available to stroke survivors.

Ask Us Anything: Am I Infertile?

"My husband and I have been trying to have a baby for about one month.

I stopped taking birth control the month before we started trying; however, I still haven't had my period and am worried that I might be infertile. I've taken pregnancy tests, but they have all been negative. Could my previously having been on birth control be affecting my ability to conceive?

I am also experiencing stress at work and am wondering if that might prevent us from conceiving. I know that it may be a little early to worry, but my not having my period makes me think that there might be a health issue that needs to be addressed.

What could be preventing me from conceiving?"

Dr. Julie Gavin Responds:

Congratulations to you and your husband. This is such an exciting time in your lives.

At this point, it does not seem that you have any cause for concern about infertility, and there is no reason to believe you won’t be pregnant by the end of the year.

Infertility is defined as the inability of a couple to achieve a pregnancy after one year of regular, unprotected sexual intercourse. You’re just getting started; there is nothing preventing you from conceiving.

That being said, it is important that you make an appointment with a gynecologist for preconception evaluation and counseling.

Preconception Care

Preconception care provides an opportunity for you to voice your concerns and to inform you about fertility and pregnancy issues. Your doctor will identify any health issues or risks of pregnancy for you and your future baby based on your pre-existing medical, gynecologic and obstetric history, current immunization status, medications, family and social history, lifestyle and physical exam. She or he will then educate you about these risks and institute appropriate interventions, if possible, before conception.

Optimizing your health before conception is the most important factor for improving pregnancy outcomes.

Menstrual Cycle

It had previously been thought that women who used oral contraceptive pills were at risk of developing subsequent irregular periods or no period after stopping birth control. Rest assured that after stopping the pill, the median time to return to a period is approximately 32 days, and spontaneous menses or pregnancy occurs in approximately 90 days in most women.

If you do not get your period in the next 3 months and a pregnancy test is negative, you should be evaluated. This is especially true if you had irregular menstrual cycles before starting birth control, you are obese, have an abnormal hair growth pattern, or symptoms of estrogen deficiency, such as hot flushes or vaginal dryness.

Ovulation

Once established, regular menstrual cycles between 28-32 days are reassuring that you are ovulating every month. Taking your basal body temperature is not necessary to document that ovulation occurred.

Ovulation occurs approximately 2 weeks before the next expected menstrual period. Ovulation test kits predict when ovulation is about to occur. This is a more helpful tool because you want to have daily intercourse before ovulation occurs. The egg only has 24 hours to be fertilized after it is released. You want sperm present and ready to attack.

The odds of conceiving in any one menstrual cycle is only 20%, so don’t get disappointed, just try again next month.

Menstrual cycles that are shorter than 21 days or longer than 35 days are not likely to be ovulatory, and need to be investigated.

Stress

There are some studies that suggest stress can cause infertility; and in turn, the diagnosis and treatment of infertility can cause stress. However, no study has shown that reducing stress prior to attempting pregnancy or infertility treatment improves pregnancy rates.

If work is preventing you from engaging in regular intercourse during the fertile time of your cycle, this will clearly decrease your chances of conceiving.

Stress can also be associated with other mental illnesses such as anxiety, depression, domestic violence and lack of social support; all of which should be identified and treated prior to pregnancy.

Untreated or inadequately treated psychiatric illness can result in maternal suffering and a variety of consequences, such as poor compliance with prenatal care, poor nutrition, substance abuse, or disturbed relationships between the mother and her infant. Some women may need medication and/or psychotherapy.

Prenatal Vitamins

For now, you should be taking a daily prenatal vitamin with folic acid 400 mcg. This reduces the risk of neural tube defects, as well as other congenital anomalies. The neural tube closes between 18 and 26 days after conception, so folic acid supplementation after the diagnosis of pregnancy is too late to reduce the risk of neural tube defects.

Lifestyle Changes

In addition, adopt a healthy lifestyle.

• Stop smoking
• Exercise regularly
• Get adequate sleep
• Follow a balanced diet
• Achieve a normal body mass index
• Limit your alcohol intake
• Avoid recreational drugs and environmental toxins, such as lead 
• Avoid artificial lubricants

Infertility Evaluation

An infertility evaluation should only be undertaken for couples who have not been able to conceive after 12 months of unprotected and frequent intercourse. Earlier evaluation can be undertaken based on medical history, physical findings, and in women over 35 years of age.

— Dr. Julie Gavin

Dr.  Julie Gavin is an OB/GYN who sees patients at her practice in Kenmore. Click here for Dr. Gavin's contact information. 
 

If you have a question about your health, click here to ask our experts.

Share the Gift of Life – Cord Blood & Placenta Donation

Most parents are unaware that cord blood, which comes from a newborn baby’s umbilical cord and placenta, can save lives.

Among other diseases, cord blood stem cells can treat:

• Blood disorders such as sickle cell anemia
• Some cancers, including leukemia and lymphoma
• Genetic disorders such as Hurler’s Syndrome and Krabbe Disease

Used in research, donated cord blood can play a role in medical advancements and improve treatment for future patients.

Cells in the innermost layer of the placenta also have healing properties. They serve as a surgical dressing and are used in surgeries for the eye, teeth, brain, and urinary system.

Don’t let your cord blood and placenta be disposed of as medical waste.

If you’re expecting a baby, find out how you can make a difference in someone’s life, even a family member’s.

Donating Cord Blood

Cord Blood Banking for Personal Use

Private cord blood banking is often considered when a full sibling in the family has a medical condition that could potentially benefit from cord blood transplantation or stem cell transplant.

Cord blood banking is available through several cord blood banking labs, such as Via Cord, that can save cord blood for use by a family member. 

This option requires you to register with a private company and bring the cord blood collection kit to the hospital. The cord blood is collected by your midwife or physician, and you label, package and arrange for the transport of the cord blood. Because the contract is between you and a private company, your hospital cannot become involved in this process.

The cost for the collection and processing of the cord blood varies, and there is a yearly fee for the storage of the blood.

Donating Cord Blood to a Public Bank

A cord blood bank will save your cord blood until a need for it is identified and a match is found. It could also be used by a member of your family, if the cord blood is still available when the need arises.

Donating cord blood to a public bank is free for parents. However, the cost to the blood bank is high, which is why there are so few public cord blood banks in the United States.

In the Western New York area, there are no national public cord banks. Donation to a public cord bank can only be accomplished at one of several hospitals in New York City and Virginia. These hospitals typically serve a larger population and deliver at least 7,000 babies each year.

Although Western New York does not have a public cord bank, you may be able to donate to Be The Match Registry® by contacting an affiliated hospital. Limited donations are accepted.

Please note that your midwife or physician must be willing to collect the donation.

Click here for more information.

Donating the Placenta

Placenta can be used in tens of thousands of surgeries annually.

Donations of placenta are accepted by the local organization Unyts at no cost to you.

A routine blood specimen will be collected on the day that you deliver, at the same time as your admittance. The placenta will be collected following your baby’s delivery – no additional surgeries are required, and the donation is safe for both mom and baby.

To donate placenta, you must deliver your baby via a scheduled C-section (as the placenta must be harvested under sterile conditions), and you must have the approval of your physician.

If you would like to donate, please contact the Unyts Donor Referral Center at (716) 853-6667 ext. 5 for more information.

Recipes for Spring

Broccoli, strawberries, potatoes – all are in season this spring. Last week, we shared with you a list of produce that's growing in Western New York right now (click here for the list).

Some of these items are already in your fridge or cupboard, but if you're looking to add variety to your menu, test out the recipes below. (Note: more recipes can be found on Catholic Health's Pinterest board.)

Mint-Melon Pops



Apricot Scones



Tomato and Herb Salad with Fresh Chive Cheese



Strawberry, Pistachio, and Goat Cheese Pizza



Strawberry Parfaits



Fresh Tomato Sauce



Lemon-Scented Sugar Snap Peas



Homemade Potato Chips



 Lemon-Parmesan Broccoli



What are your favorite springtime recipes?

Locally-grown Foods: What's in Season

There are many reasons to eat locally-grown foods, whether they’re grown by you or a by local farmer.

1. They’re fresher than foods shipped from thousands of miles away. 

Not only do they taste better, but they last longer too.

2. You avoid becoming bored with your eating routine.

Eating seasonal foods means that we rotate the foods that we eat, so everything is “new” again when the seasons change.

3. You support Western New York.

By purchasing foods that are produced locally, you help to support Western New York’s famers and green land. You also support our economy, because the money you spend stays close to home.

4. You get to know the people around you.
 
You develop connections with farmers, vendors, gardeners, and more, giving you a sense of community that's missing at a grocery store chain.

Growing Vegetables and Produce

So how you get started in growing a tomato or getting locally-grown produce?

Registered Dietitian Deborah Richter recommends starting simple. "Try a patio tomato or pots with spring greens like spinach or Swiss chard. If there is room, green beans are an easy vegetable to grow. They can even grow on bean poles if space is limited."

For information about starting a garden, contact the Erie County Cooperative Extension at (716) 652-5400 or click here to visit their website.

Local Farmer’s Markets

Local farmers markets will be opening over the next few weeks. Look for one in your community:

• The Downtown Country Market on Buffalo’s Main Street is held on Tuesday and Thursdays from 8 a.m. to 2:30 p.m., starting May 17, 2012 through October 25, 2012.
• The Elmwood-Bidwell Farmers Market is a producer-only market (all vendors grow or produce what they sell) that starts mid-May on Saturdays 8 a.m. to 1 p.m.
• The Broadway Market (999 Broadway ) is an indoor market that operates year-round from 8 a.m. to 5 p.m., Monday – Saturdays.
• The Clinton-Bailey Farmer’s Market on Clinton Street is open year-round. In April, the market is open on Saturdays from 6 a.m. to 1 p.m. Summer hours begin on May 1st and are 7 a.m. to 6 p.m., Sunday through Friday, and 6 a.m. to 6 p.m. on Saturdays.

Most communities have farmers markets, most of them starting in the beginning of May and going through the local growing season of October or November.These include:

• Alden
• Clarence
• East Aurora
• Kenmore
• Lancaster 
• Springville
• University of Buffalo, South Campus
• Williamsville

"If you live in an area with a farmers market, plan to walk or bike ride to the market and get even a greater health benefit," Deborah says.

Seasonal Produce

Produce is of better quality and taste when purchased in season. Produce grown in Western New York this season are included in the image below.



Although the following items aren't produced in Western New York in spring, they're currently in season and you'll find them at your local grocery store.

Apricots Artichokes Belgian Endive Butter Lettuce Chayote Squash Cherimoya Chives Collard Greens English Peas Fava Beans Fennel Green Beans Honeydew	Limes Lychee Mango Mushrooms Mustard Greens Oranges Pea Pods Pineapple Snow Peas Spring Baby Lettuce Sugar Snap Peas Vidalia Onions Watercress

Some of these names might be new to you, and as you explore them, you might find a new favorite food. "Enjoy some new produce and be pleasantly surprised at the variety of tastes and flavors," Deborah recommends.


Deborah Richter is a registered dietitian at Sisters of Charity Hospital, St. Joseph Campus in Cheektowaga and is a state diabetes educator. She teaches diabetes education classes and provides outpatient nutrition counseling. She has helped her clients to lose weight, reduce their blood pressure and feel better about themselves through healthy eating choices.

Ask Us Anything: How Much Cardio?

"How often should I do cardio exercise? Would yoga or pilates be considered a form of cardio, or would the exercise need to be more strenuous?

I'm trying to increase my physical activity, but I'm also on a budget. How can I exercise outside of the gym?"

Physical Therapist Richard Szabala Responds:

"Cardio" or aerobic exercise is defined as any exercise that uses oxygen as its primary source of energy, as opposed to anaerobic exercise, which uses glycogen as its primary energy source.

Exercises that are aerobic generally involve high-repetition, low-resistance activities, such as walking, jogging, biking or swimming.

Stop-and-go sports, such as tennis, are a hybrid of both aerobic and anaerobic activities, as you are using high energy bursts for a short duration over an extended session. For example, you may run hard for 30 seconds to a minute on a point, but a match can last for over an hour. Stop-and-go sports therefore train both systems.

Yoga and pilates are generally stretching and isometric activities that are not considered aerobic, but offer other benefits to your body.

The United States Department of Health recommends a minimum of 30 minutes of exercise a day to maintain a healthy lifestyle. The exercise can be anything: walking, swimming, tennis, etc., but it should be something that you like to do. If it is something you enjoy doing, you will be more likely to stick with it, and it could become a lifelong hobby for you.

The key to exercising is having fun. One of the best and cheapest forms of cardio exercise is walking. Find a nice park near your home to enjoy nature, or just walk around the neighborhood and visit your friends. It's cheap, it's easy, and it's healthy for your heart.

– Richard Szabala PT, OCS

Richard Szabala is the senior physical therapist at AthletiCare Orchard Park.

If you have a question about your health, click here to ask our experts.