Barth Clinic Barth and Associates
(877) 457-5657
www.barthclinic.com
401 South Main Street
Suite 2
Ellensburg WA 98926

Rehabilitation Services

Primary Focus: Substance abuse treatment services
Services Provided: Substance abuse treatment
Type of Care: Outpatient

Implants

There are many kinds of implants. The artificial pacemaker helps to regulate heart rhythms. Lithium-ion batteries may provide long-lived provision of energy to such devices. A bio-implant is a biomaterial surgically implanted to replace damaged tissue. Common areas of application include orthopedic re-constructive prosthesis, cardiac prostheses, the skin and the cornea. A breast implant alters the size and shape of the breasts. There are two primary types of breast implants: saline-filled and silicone-gel-filled implants. Saline implants have a silicone elastomer shell filled with sterile saline liquid. Silicone gel implants have a silicone shell filled with a viscous silicone gel. Dental implants are a kind of implant that exist both inside and outside the body. An oral surgeon embeds the implant in the bone of the mandible or maxilla and the top of the implant is visible from within the mouth. In orthopedic surgery, implants may refer to devices over or within bones that hold a fracture in place. Prosthesis is a more appropriate term for devices that replace a part or whole of a defunct joint. In this context, implants may be within or outside the body.

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Physical Activity and Weight Control

Weight Control Activities

Physical activity is important for physical health, emotional well being and achieving a healthy weight. Physical activity may help control weight by burning calories that would otherwise be stored as fat. Most foods and many beverages a person eats and drinks contain calories and everything the body does uses calories, including sleeping, breathing, digesting food and moving around. Balancing the calories a person eats with the calories the body uses through physical activity may help a person maintain a current weight.
Experts recommend at least 150 minutes, or 2 hours and 30 minutes of moderate-intensity physical activity or 75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic physical activity per week. This amount of physical activity may reduce the risk for some chronic diseases. Aerobic physical activities make the heart beat faster for a sustained period.
Regular physical activity may help a person reach and maintain a healthy weight. Being physically active may also give the body more energy, improves mood and reduces the risk of developing some chronic diseases.
Physical activity also requires the body to use more oxygen. Physical activities include bicycling, dancing and walking. A person does not need to do a lot of exercise at once to be physically active. In fact, experts recommend spreading physical activity throughout the week. A person may break up activities into shorter segments of 10 minutes or more. Moderate- or vigorous-intensity physical activities that last for at least 10 minutes count toward meeting the weekly recommendation. People need different amounts of physical activity to lose and control weight. A person may need to do more or less activity than others. The amount of activity needed for weight loss may differ greatly between people. Some people who are not very active may be able to achieve and maintain a healthy weight by doing the minimum amount of activity recommended by experts. However, many adults need to do more activity to control their weight.
Some adults need 300 minutes (5 hours) or more of moderate-intensity aerobic physical activity or 150 minutes of vigorous-intensity aerobic physical activity per week. These adults should build up to this level of activity, adding time each week until they reach the goal. In order to maintain a healthy weight after weight loss, adults may need to further increase their physical activity. Studies show that physical activity is very important to successful long term weight control.
Examples of moderate-intensity activity include: brisk walking, general gardening, water aerobics. Examples of vigorous-intensity activity include: bicycling at least 10 miles per hour, heavy gardening, jogging or running, race walking, rock climbing, swimming laps, training to run a 10K for charity.

Eating for Healthy Weight

The number of calories a person eats is important. In addition to being physically active, all adults should follow a healthy eating plan. Try to consume fewer calories than the body burns each day. Remember that the balance of the number of calories-in versus the number of calories-out affects weight. A person may wish to speak with a health care provider, a fitness specialist or a registered dietitian about the amount of activity and calories suitable for a diet. A person can also use the My Pyramid educational tool from the U.S. Department of Agriculture to find out how much activity and how many calories the individual needs. The My Pyramid website includes two additional tools: My Pyramid Tracker and My Pyramid Meal Planner, which allow users to enter information such as age, gender, weight and current activity level to determine a personalized physical activity and eating plan. The website also provides information related to physical activity and nutrition. It is available at http://www.mypyramid.gov.

Becoming Physically Active

Physical activity may include structured activities such as walking, jogging, strength training or sports. It may also include daily activities such as household chores, yard work or walking the dog. Pick a combination of structured and daily activities that fits into a schedule. If a person has been inactive for a while, start slowly and work up to at least 150 minutes per week at a comfortable pace. Remember that a person may build up activity over the course of the day in sessions of 10 minutes or more if the individual is are unable to be active for longer periods. For example, whether a person takes three 10-minute walks or one 30-minute walk, the person achieves the same health benefits. If a person wants to lose weight, the person may need to do more than 150 minutes of moderate-intensity aerobic activity per week. Remember that anyone can be active in several shorter sessions and that daily activities count toward calories used.
Regular physical activity may help a person control weight and it may also help: reduce the risk for type 2 diabetes, high blood pressure and cholesterol, heart disease, osteoporosis, arthritis and some cancers, build strong muscles, bones and joints, improve flexibility, increase energy levels, mood and sense of well being.

Aerobic Activity

One way to meet physical activity goals is by participating in aerobic activities. Aerobic exercise includes any activity that makes the lungs work hard and increases the heart rate for a sustained period. Common aerobic activities include: brisk walking, cycling, dancing, playing basketball, running and swimming. Experts recommend moderate- to vigorous-intensity exercise. Moderate-intensity aerobic activity may make a person breathe harder and make it more difficult to talk, but always try to carry on a conversation. If a person is just beginning, slowly work up to moving at a moderate-intensity pace until weight loss occurs.

Strength Training

Muscle strengthening activities also provide health benefits. Experts recommend that adults do muscle strengthening activities on two or more days per week in addition to meeting recommendations for aerobic physical activity. However, muscle strengthening activities can provide another way for a person to meet the recommended aerobic physical activity each week. Moderate- to vigorous-intensity muscle strengthening activities count toward the weekly physical activity recommendation if they involve one or more of the major muscle groups, such as those in the legs, hips, back, chest, abdomen, shoulders or arms. Strength training will help burn extra calories, build strong muscles, bones and joints and improve how the body works and moves. Experts recommend one full day of rest between workouts to allow the muscles to recover.

Personal Trainer

If strength training or physical activity in general is a new endeavor, consider hiring a certified personal trainer who can create a program that is fun and safe and will help to meet any physical activity goals. A personal trainer has a degree in exercise physiology or has certification through a national program, such as the American College of Sports Medicine or National Strength and Conditioning Association. Some health insurance companies pay for personal training services.

Mind and Body Exercise

In addition to aerobic activity and strength training, a person may wish to include other forms of exercise into a physical activity program. Alternatives to traditional exercise provide variety and fun. They may also help reduce stress, increase muscular strength and flexibility and increase energy levels. Examples of these exercises include yoga, pilates and tai chi.

Tips for a Safe and Successful Physical Activity Program

Check with a health care provider to determine if a chronic health problem such as obesity, diabetes, heart disease or high blood pressure exists. Ask a health care provider about what type and amount of physical activity is right. Start slowly. Try to add more physical activity in to a daily routine and gradually work up to 150 minutes (2 hours and 30) minutes of moderate-intensity physical activity per week to improve health. For additional health benefits, aim to work out for 300 minutes (5 hours) of moderate-intensity physical activity or 150 minutes of vigorous-intensity physical activity, per week. Set both short term and long-term goals to keep motivated. Set rewards by celebrating every success.
Everyone should track physical healthy progress by keeping an activity log. Note the days of a workout, activities, duration of the workout, and physical feelings from the workout. Also, record the days without physical activity what may have caused a change in routine.
Keep moving! Try these exercises: step aerobics, kick boxing, high- or low-impact aerobics, bicycling, brisk walking dancing square dancing, salsa, African dance, swing, jogging, playing sports tennis, basketball, soccer, swimming.

Think variety

Choose a variety of physical activities to help meet weight loss goals, prevent boredom and keep the mind and body challenged. Be comfortable. Wear comfortable shoes and clothes that are appropriate to the activity. Slow down if the activity causes the feeling of being out of breath. The Talk Test is an easy way to monitor physical activity intensity. A person should be able to talk during an activity, without gasping for breath. When talking becomes difficult, the activity may be too hard. If talking becomes difficult while exercising, slow down. Listen to the signs of the body. Stop exercising and consult a health care provider if there is discomfort or pain, dizziness, severe headache or other unusual symptoms while during a workout. If the pain does not go away, a person should seek medical help right away. Fatigue or sickness means that a person should take time off from the routine to rest.

Eat Nutritious Foods

Choose a variety of nutritious foods every day, such as whole grain breads and cereals, lean meats, low-fat or fat-free milk and milk products and a variety of fruits and vegetables, like apples, berries, carrots and kale. Remember that health and weight depend on both an eating plan and physical activity. Healthful foods give the body the energy it needs to be active. Get support. Encourage family and friends to support a healthy lifestyle. Form walking groups with coworkers, play with children outside or take a dance class with friends.
Regular physical activity may help a person feel and move better. Whether a person wants to achieve and maintain a healthy weight or improve overall health, becoming physically active is a step in the right direction. It is never too early or too late to make physical activity a part of everyday life!

Start Exercising

Get started! Here are some ideas to help jump start any workout: Take a brisk walk around the block with family, friends or coworkers. Walk up the stairs instead of taking the elevator when it is safe to do so. Mow the lawn. Take an activity break at work or home. Get up, stretch and walk around. Park the car farther away from entrances of stores, movie theaters or home and walk the extra distance when it is safe to do so. Enroll in a level low-impact aerobics or step class.
Build strong muscles and bones with strengthening exercises. Try lifting free weights or using weight machines; using resistance bands; using stability or medicine balls or doing push-ups and abdominal crunches.