Click here to read more about the office staff at BodyWise Physical Therapy.

Vicki earned her Masters of Science degree in Physical Therapy from the University of Southern California in 1983 after having earned a Bachelor of Arts in Biology at the University of Delaware in 1981. Vicki has a wide range of experience, primarily in outpatient orthopedic practices, where she has specialized in using manual therapies and functional exercise training for patients including recreational, athletic, work-related and other accidental or overuse injuries. She has also worked in acute and rehabilitation hospitals. Vicki has taken advanced training in many areas including Jones’ Strain-Counterstrain, Muscle Energy Techniques, Joint Mobilization, Myofascial Release and other soft tissue mobilization and manual therapy techniques from a range of specialists. She is a certified Kinesiotaping Practitioner and has most recently been studying Functional Mobilization and Proprioceptive Neuromuscular Facilitation techniques with the Institute of Physical Art.

In addition to work as a physical therapist, Vicki loves swimming, tennis, time with family and friends, teaching children at her church, music and reading. She has logged in hundreds of hours as a judo/soccer/volleyball/tennis/swim team mom. Vicki was born in West Virginia, grew up in Delaware, and has lived with her husband and family in California, France and Maryland. She speaks French, sings and plays piano. Vicki loves being a physical therapist and having opportunity to meet and help people of all ages and cultural backgrounds.

Click here to read more about the therapists at BodyWise Physical Therapy.

Below you will see our 12 favorite logos that were submitted to us by various designers.  After you’ve looked at all the designs, click on the Survey Monkey link to vote for your three favorites logos.  When you scroll down to the bottom of the survey to make your selections, there will be boxes for you to make comments.  So if you like the design of a particular logo, but you don’t like the color combinations or you’d rather see the font style from another logo in the one you’ve selected or there’s something else that you think could be changed about the logo to make it perfect, please let us know by commenting in the boxes.  And if you make a comment, please reference the logo number that you are referring to.

For your help with this, we will be giving away four gift certificates (one for each of four winners selected).  Each gift certificate is good for one (1) full acupuncture treatment (an $85 value).  To enter, please leave your email address in the box at the end of the survey.  This is completely optional and you don’t need to enter the drawing to vote for the logo.

Please click on the following link to begin voting:

Survey Monkey link

Thank you so much!!

With gratitude,
The BodyWise Team

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People suffer heat-related illness when their bodies are unable to compensate and properly cool themselves. The body normally cools itself by sweating. But under some conditions, sweating just isn’t enough. In such cases, a person’s body temperature rises rapidly. Very high body temperatures may damage the brain or other vital organs.

Several factors affect the body’s ability to cool itself during extremely hot weather. When the humidity is high, sweat will not evaporate as quickly, preventing the body from releasing heat quickly. Other conditions related to risk include age, obesity, fever, dehydration, heart disease, mental illness, poor circulation, sunburn, and prescription drug and alcohol use.

Because heat-related deaths are preventable, people need to be aware of who is at greatest risk and what actions can be taken to prevent a heat-related illness or death. The elderly, the very young, and people with mental illness and chronic diseases are at highest risk. However, even young and healthy individuals can succumb to heat if they participate in strenuous physical activities during hot weather. Air-conditioning is the number one protective factor against heat-related illness and death. If a home is not air-conditioned, people can reduce their risk for heat-related illness by spending time in public facilities that are air-conditioned.

Summertime activity, whether on the playing field or the construction site, must be balanced with measures that aid the body’s cooling mechanisms and prevent heat-related illness. This pamphlet tells how you can prevent, recognize, and cope with heat-related health problems.

What Is Extreme Heat?

Conditions of extreme heat are defined as summertime temperatures that are substantially hotter and/or more humid than average for location at that time of year. Humid or muggy conditions, which add to the discomfort of high temperatures, occur when a “dome” of high atmospheric pressure traps hazy, damp air near the ground. Extremely dry and hot conditions can provoke dust storms and low visibility. Droughts occur when a long period passes without substantial rainfall. A heat wave combined with a drought is a very dangerous situation.

During Hot Weather

To protect your health when temperatures are extremely high, remember to keep cool and use common sense. The following tips are important:

Drink Plenty of Fluids

During hot weather you will need to increase your fluid intake, regardless of your activity level. Don’t wait until you’re thirsty to drink. During heavy exercise in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour.

Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask how much you should drink while the weather is hot.

Don’t drink liquids that contain alcohol, or large amounts of sugar—these actually cause you to lose more body fluid. Also avoid very cold drinks, because they can cause stomach cramps.

Replace Salt and Minerals

Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. If you must exercise, drink two to four glasses of cool, non-alcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. However, if you are on a low-salt diet, talk with your doctor before drinking a sports beverage or taking salt tablets.

Wear Appropriate Clothing and Sunscreen

Wear as little clothing as possible when you are at home. Choose lightweight, light-colored, loose-fitting clothing. Sunburn affects your body’s ability to cool itself and causes a loss of body fluids. It also causes pain and damages the skin. If you must go outdoors, protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) along with sunglasses, and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels) 30 minutes prior to going out. Continue to reapply it according to the package directions.

Schedule Outdoor Activities Carefully

If you must be outdoors, try to limit your outdoor activity to morning and evening hours. Try to rest often in shady areas so that your body’s thermostat will have a chance to recover.

Pace Yourself

If you are not accustomed to working or exercising in a hot environment, start slowly and pick up the pace gradually. If exertion in the heat makes your heart pound and leaves you gasping for breath, STOP all activity. Get into a cool area or at least into the shade, and rest, especially if you become lightheaded, confused, weak, or faint.

Stay Cool Indoors

Stay indoors and, if at all possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the shopping mall or public library—even a few hours spent in air conditioning can help your body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area. Electric fans may provide comfort, but when the temperature is in the high 90s, fans will not prevent heat-related illness. Taking a cool shower or bath or moving to an air-conditioned place is a much better way to cool off. Use your stove and oven less to maintain a cooler temperature in your home.

Use a Buddy System

When working in the heat, monitor the condition of your co-workers and have someone do the same for you. Heat-induced illness can cause a person to become confused or lose consciousness. If you are 65 years of age or older, have a friend or relative call to check on you twice a day during a heat wave. If you know someone in this age group, check on them at least twice a day.

Monitor Those at High Risk

Although anyone at any time can suffer from heat-related illness, some people are at greater risk than others.

• Infants and young children are sensitive to the effects of high temperatures and rely on others to regulate their environments and provide adequate liquids.
• People 65 years of age or older may not compensate for heat stress efficiently and are less likely to sense and respond to change in temperature.
• People who are overweight may be prone to heat sickness because of their tendency to retain more body heat.
• People who overexert during work or exercise may become dehydrated and susceptible to heat sickness.
• People who are physically ill, especially with heart disease or high blood pressure, or who take certain medications, such as for depression, insomnia, or poor circulation, may be affected by extreme heat.

Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of course, need much more frequent watching.

Adjust to the Environment

Be aware that any sudden change in temperature, such as an early summer heat wave, will be stressful to your body. You will have a greater tolerance for heat if you limit your physical activity until you become accustomed to the heat. If you travel to a hotter climate, allow several days to become acclimated before attempting any vigorous exercise, and work up to it gradually.

Do Not Leave Children in Cars

Even in cool temperatures, cars can heat up to dangerous temperatures very quickly. Even with the windows cracked open, interior temperatures can rise almost 20 degrees Fahrenheit within the first 10 minutes. Anyone left inside is at risk for serious heat-related illnesses or even death. Children who are left unattended in parked cars are at greatest risk for heat stroke, and possibly death. When traveling with children, remember to do the following:

• Never leave infants, children or pets in a parked car, even if the windows are cracked open.
• To remind yourself that a child is in the car, keep a stuffed animal in the car seat. When the child is buckled in, place the stuffed animal in the front with the driver.
• When leaving your car, check to be sure everyone is out of the car. Do not overlook any children who have fallen asleep in the car.

Use Common Sense

Remember to keep cool and use common sense:

• Avoid hot foods and heavy meals—they add heat to your body.
• Drink plenty of fluids and replace salts and minerals in your body. Do not take salt tablets unless under medical supervision.
• Dress infants and children in cool, loose clothing and shade their heads and faces with hats or an umbrella.
• Limit sun exposure during mid-day hours and in places of potential severe exposure such as beaches.
• Do not leave infants, children, or pets in a parked car.
• Provide plenty of fresh water for your pets, and leave the water in a shady area.

Hot Weather Health Emergencies

Even short periods of high temperatures can cause serious health problems. During hot weather health emergencies, keep informed by listening to local weather and news channels or contact local health departments for health and safety updates. Doing too much on a hot day, spending too much time in the sun or staying too long in an overheated place can cause heat-related illnesses. Know the symptoms of heat disorders and overexposure to the sun, and be ready to give first aid treatment.

Heat Stroke

Heat stroke occurs when the body is unable to regulate its temperature. The body’s temperature rises rapidly, the sweating mechanism fails, and the body is unable to cool down. Body temperature may rise to 106°F or higher within 10 to 15 minutes. Heat stroke can cause death or permanent disability if emergency treatment is not provided.

Recognizing Heat Stroke

Warning signs of heat stroke vary but may include the following:

• An extremely high body temperature (above 103°F, orally)
• Red, hot, and dry skin (no sweating)
• Rapid, strong pulse
• Throbbing headache
• Dizziness
• Nausea
• Confusion
• Unconsciousness

What to Do

If you see any of these signs, you may be dealing with a life-threatening emergency. Have someone call for immediate medical assistance while you begin cooling the victim. Do the following:

• Get the victim to a shady area.
• Cool the victim rapidly using whatever methods you can. For example, immerse the victim in a tub of cool water; place the person in a cool shower; spray the victim with cool water from a garden hose; sponge the person with cool water; or if the humidity is low, wrap the victim in a cool, wet sheet and fan him or her vigorously.
• Monitor body temperature, and continue cooling efforts until the body temperature drops to 101-102°F.
• If emergency medical personnel are delayed, call the hospital emergency room for further instructions.
• Do not give the victim fluids to drink.
• Get medical assistance as soon as possible.

Sometimes a victim’s muscles will begin to twitch uncontrollably as a result of heat stroke. If this happens, keep the victim from injuring himself, but do not place any object in the mouth and do not give fluids. If there is vomiting, make sure the airway remains open by turning the victim on his or her side.

Heat Exhaustion

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. It is the body’s response to an excessive loss of the water and salt contained in sweat. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.

Recognizing Heat Exhaustion

Warning signs of heat exhaustion include the following:

• Heavy sweating
• Paleness
• Muscle cramps
• Tiredness
• Weakness
• Dizziness
• Headache
• Nausea or vomiting
• Fainting

The skin may be cool and moist. The victim’s pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke. Seek medical attention immediately if any of the following occurs:

• Symptoms are severe
• The victim has heart problems or high blood pressure

Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than 1 hour.

What to Do

Cooling measures that may be effective include the following:

• Cool, nonalcoholic beverages
• Rest
• Cool shower, bath, or sponge bath
• An air-conditioned environment
• Lightweight clothing

Heat Cramps

Heat cramps usually affect people who sweat a lot during strenuous activity. This sweating depletes the body’s salt and moisture. The low salt level in the muscles may be the cause of heat cramps. Heat cramps may also be a symptom of heat exhaustion.

Recognizing Heat Cramps

Heat cramps are muscle pains or spasms—usually in the abdomen, arms, or legs—that may occur in association with strenuous activity. If you have heart problems or are on a low-sodium diet, get medical attention for heat cramps.

What to Do

If medical attention is not necessary, take these steps:

• Stop all activity, and sit quietly in a cool place.
• Drink clear juice or a sports beverage.
• Do not return to strenuous activity for a few hours after the cramps subside, because further exertion may lead to heat exhaustion or heat stroke.
• Seek medical attention for heat cramps if they do not subside in 1 hour.

Sunburn

Sunburn should be avoided because it damages the skin. Although the discomfort is usually minor and healing often occurs in about a week, a more severe sunburn may require medical attention.

Recognizing Sunburn

Symptoms of sunburn are well known: the skin becomes red, painful, and abnormally warm after sun exposure.

What to Do

Consult a doctor if the sunburn affects an infant younger than 1 year of age or if these symptoms are present:

• Fever
• Fluid-filled blisters
• Severe pain

Also, remember these tips when treating sunburn:

• Avoid repeated sun exposure.
• Apply cold compresses or immerse the sunburned area in cool water.
• Apply moisturizing lotion to affected areas. Do not use salve, butter, or ointment.
• Do not break blisters.

Heat Rash

Heat rash is a skin irritation caused by excessive sweating during hot, humid weather. It can occur at any age but is most common in young children.

Recognizing Heat Rash

Heat rash looks like a red cluster of pimples or small blisters. It is more likely to occur on the neck and upper chest, in the groin, under the breasts, and in elbow creases.

What to Do

The best treatment for heat rash is to provide a cooler, less humid environment. Keep the affected area dry. Dusting powder may be used to increase comfort.

Treating heat rash is simple and usually does not require medical assistance. Other heat-related problems can be much more severe.

This information provided by NCEH’s Health Studies Branch.

Natalie Rothemund earned her Doctorate of Physical Therapy from the University of Maryland, Baltimore and began her Physical Therapy career working in Acute Care at University of Maryland’s Shock Trauma Center. There, she had the opportunity to work with patients suffering from a variety of different conditions, including orthopaedic, traumatic brain injury, spinal cord injury and soft tissue. Natalie has worked in both in-patient and out-patient settings and enjoys working with patients with orthopaedic and neurological conditions as well as the geriatric population.

In her free time, she enjoys spending time with her husband and son. They are usually busy with her son’s sports activities but they find the time to play in a soccer league together as well. Natalie loves to travel and enjoys the outdoors. She is excited to join a team that takes a comprehensive wellness approach towards treating patients.

Howard County Council Chairman Calvin Ball
and the
Howard County Health Department
Proudly Present…

2011 Men’s Health Fair!

Saturday, June 4, 2011
10:00AM-2:00
Howard High School
8700 Old Annapolis Road, Ellicott City, MD

FREE Health Screenings including Blood Pressure, BMI, KEY (Kidneys: Evaluate Yours), Bone Density, Glaucoma, Vision Acuity, Spinal Screening, Body Fat and Grip Strength Assessment, HIV/AIDS Testing, Acupuncture, and much MORE!

Information Also Available from: 1st Choice Chiropractic Center, American Cancer Society, American Red Cross, BodyWise Physical Therapy & Acupuncture, Central MD Urology Associates, Columbia Martial Arts Academy, Cybercise, HC Drug Free, Howard County General Hospital, LA Boxing, Maryland Insurance Administration, MD Physicians Care, MD Society for Sight, Mental Health Authority, Men’s Health Network, National Kidney Foundation of Maryland, NIH Osteoporosis and Related Bone Diseases, Priority Partners, Town Center Chiropractic, Cancer Programs, and more…

ALL ARE WELCOME!

What does it mean to be physically “fit?”
Being fit is defined only by what kind of activity you do, how long you do it, or at what level of intensity.  In other words, it is more than being able to run a long distance or lift a lot of weight. Overall fitness is made up of five components:

• Cardiorespiratory Endurance
• Muscular Strength
• Muscular Endurance
• Body Composition
• Flexibility

To assess your total fitness, look at all five components together:

Cardiorespiratory Endurance is the ability of the blood, heart, and lungs to supply fuel during sustained physical activity. To improve your cardiorespiratory endurance, try activities that keep your heart rate elevated at a safe level for a sustained length of time like walking, swimming, or bicycling. Start slowly and gradually work up to a more intense pace.

Muscular Strength is the ability of the muscle to exert force. Make your muscles stronger by working them against resistance, such as weights or gravity. Exercises such as lifting weights or taking stairs are great.

Muscular Endurance is the ability of the muscle to continue to perform without fatigue. Try activities such as walking, jogging, bicycling, or dancing.

Body Composition refers to the relative amount of muscle, fat, bone, and other parts of the body. Body composition is important to consider for health and managing your weight.

Flexibility is range of motion around a joint. Flexibility in the joints helps
prevent injuries through all stages of life. Want to improve your flexibility? Try activities that lengthen muscles like swimming.

SOURCE: U.S. Department of Health and Human Services. Physical
activity and health: a report of the Surgeon General. 1996.

More than four hours a day: that’s how much television Americans watch on average. Watching TV is our most popular pastime, and it seems that we spend about as much time talking about it as we do watching. But what we don’t talk about so much is how all that time in front of the television affects us as individuals and as a society.

As an abundance of evidence makes clear, our television habit has serious negative consequences. Excessive TV-watching cuts into family time, harms our kids’ ability to read and perform well in school, encourages violence, and it can wreck your health.

TV Promotes Sedentary Lifestyles and Obesity
Americans, by and large, do not get enough physical exercise. We spend most of our free time watching television, which promotes obesity and its related illnesses. According to Dr. William Dietz, Director of the Division of Nutrition and Physical Activity at the Centers for Disease Control, “The easiest way to reduce inactivity is to turn off the TV set. Almost anything else uses more energy than watching TV.”

The Prevalence Of Obesity Among Adults and Children is Increasing
The Centers for Disease Control report that 27 percent of adults are obese nationwide and that obesity and its attendant health risks account for an estimated 300,000 deaths a year. The proportion of young children who are obese jumped from just over 4 percent in 1965 to over 15 percent in 2003. Childhood obesity is a leading factor in the unprecedented rise of Type II (“adult-onset”) diabetes among adolescents.

What’s more, sedentary children risk suffering from other ailments later in life, including chronic pain, heart disease, dizziness, and migraines— as Pete Egoscue has put it, “Children whose movements are limited because they’re spending their time in front of computers or televisions . . . are at risk of never fulfilling their potential.”

TV-Turnoff Tips

• Move your television to a less prominent location.
• Keep the TV off during meals.
• Designate certain days of the week as TV-free days.
• Do not use television as a reward.
• Listen to music or the radio for background noise.
• Cancel your cable subscription and use the money for books.
• Don’t worry if children claim to be bored. Boredom passes and often leads to creativity.

Source: WELCOA

By Mike Perko, PhD

If you are looking for a method to assess your body fat, simply weighing yourself is not the answer. Instead, consider some of the techniques highlighted below.

Body Mass Index—A blend of weight and height. BMI is widely used in studies and is a body fat index that conveys risk of disease or death. The National Institutes of Health say a normal BMI is about 18.5 to 25.

Skin Fold—Calipers used to measure skin in several spots on the body and average them. Not a precise method; a reading of 25% body fat could mean 28% or 22%, or worse with a poorly trained technician.

Bioelectrical Impedance—Electrodes are attached to one hand and one foot, and a harmless radio-frequency pulse is run through the body to measure water content. Error of 2 or 2½%.  Exercise and liquid intake before the test can skew results.

Underwater Weighing—Gold Standard, but requires you to expel air and get dunked into a pool. It under or overestimates body fat by only 1%.

Bod Pod—Egg-shaped chamber offers precision without pain. Measures air
displacement, and converts that to relative fat when weight factored in.

Apples & Pears

When asked “what kind of shape are you in”, have you ever answered, an apple or a pear? If so, you might know it refers to where you store fat on your body.

Women typically collect fat in their hips and buttocks, giving them a “pear” shape. Men usually build up fat around their bellies, giving them more of an “apple” shape. If you carry fat mainly around your waist, you are more likely to develop obesity-related health problems. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches have a higher health risk because of their fat distribution.

To decrease risk from excess fat, try these techniques:

• Choose more nutritious meals lower in fat.
• Recognize and control cues (like inviting smells) that make you want to eat when you’re not hungry.
• Become more physically active.
• Keep records of your food intake and physical activity.

Source: National Institute of Diabetes and Digestive and Kidney Diseases

Proper hydration is key to a safe and effective workout. A good workout can easily leave you dehydrated, which is not only dangerous to your health, but could also ruin your workout. Proper hydration is important to your body’s ability to maintain a safe temperature, effectively pump blood to your muscles, burn calories and fat, as well as cleanse your body of toxins that have accumulated during your workout.

Drink Up
The following tips will help you stay healthy and well during your exercise routine.

Before Exercise: Drink 8 to 16 oz. of fluid two hours before exercise to make sure you are well hydrated. Then drink another 4 to 8 oz. immediately before exercise.

During Exercise: Drink 4 to 8 oz. every 20 minutes during exercise. Your body needs to replenish the water it’s sweating out to remain cool. Try to schedule water breaks during your workout. If you need to, use a water bottle or hydration backpack.

After Exercise: Drink enough water to replace the fluids you lost during your workout. How much is that you ask? Weigh yourself before and after your workout; for every pound you lost while exercising, drink two cups of water.

Calories Burned During Exercise

Activity                 Calories/Hr
Bicycling 6 mph – 240
Bicycling 12 mph – 410
Cross-country skiing – 700
Jogging 5½ mph – 740
Jogging 7 mph – 920
Jumping rope – 750
Running in place – 650
Running 10 mph – 1,280
Swimming 25 yds/min. – 275
Swimming 50 yds/min. – 500
Tennis-singles – 400
Walking 2 mph – 240
Walking 3 mph – 320
Walking 4½ mph – 440

Source: WELCOA