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Show Page 6 - 1999 Health Guide Seven quick exercises to stay in shape on the go to don't have time You ex- ercise when you travel? You're too busy worldng to get tp the gym? No more excuses! Here are seven super ways to stay in shape, simple exercises that you can do in any hotel or office in only minutes. 1. Walk up a flight of stairs (preferably at least 100 feet long) two steps at a time, then down one step at a time. As you climb, keep your knee over your ankle, and push off with your back foot. Contract your abs, and look straight EMERY MEDICAL CENTER Quality Care Close to Home Providing care to the residents of Emery County under the direction of Dr. Joe L. Smith. Full Service Lab and Services X-R- ay Well Baby Program Womens Services - Tammy Braken, PA-Physical Therapy Services - Scott Labrum, PT Orthopedic Services - Dr. J.P. Mantas Podiatry Services - Dr. Dennis Blackburn Smoking Cessation Program - Damon Marsh, PA-- tion for 10 seconds. Repeat. (Quadriceps and thigh workout - 3 sets, 10 repetitions 2. Lie on your back on the floor with your knees slightly bent, resting your heels on the seat of a chair. Contract your abs. Press down on the chair seat with your heels, 5. Perform dips or pushups off the seat of a chair with your legs stretched out in front of you or behind you. (Arms, back and chest workout - 3 sets, 10 repetitions each) -- then slowly lift your pelvis, waist and back off the floor straight line. Hold for four seconds, then lower to the starting position. (Buttocks and hamstring workout - 8 to 12 repetitions) in a 3. Lie face up on the floor with your legs raised and knees bent at a angle. Place your hand behind your head, elbows bent. Contract your lower abs to C 90-degr- -- C 90 West Main, Castle Dale, Utah 381-230- ahead. (Cardiovascular, legs and buttock workout - 2 to 4 repetitions, 1 minute rest in between) 5 raise your tailbone and buttocks a few inches off the .floor. Slowly lower, and repeat. (Abdominal workout 3 sets, 10 repetitions each) 4. Lean against a wall or door. Lower yourself to a fully seated angle to the floor, and hold that posi -- each) -- 6. Stand behind and hold on to the back of a chair. Extend one leg straight back, toes on the floor, and squeeze your buttocks together. Lift leg a few inches, then lower, alternating legs. (Hamstring, thigh and buttocks workout - 3 sets, 10 repetitions each) -- 7. Stand behind and hold on to the back of a chair, feet parallel and apart. Raise yourself straight on your toes, hold and lower. Next, press your left heel into the floor and flex your foot to lift your toes. Lower, and repeat with the right foot. (Calf and shin workout - 4 sets, 8 repetitions each) hip-widt- h -- What is Chiropractic? and Martial Arts Center3 Is proud to announce due to 2 years of growth from the support of our community, uue ore changing our location to 88 . Main, Castle Dale, Utah On May 1st we will have a more spacious facility with more convenient access, 7 days a week, 24 hours a day anyone uuanting to improve their fitness level or experience the martial arts we offer a complete training facility. We have 2 certified martial arts instructors, a certified personal trainer and certified aerobic instructors that teach Kick Boxing & Step Box Rerobic routines. UUe have an extensive weight resistance training area with cable machines and free weights for total physique training. Our Martial Arts is open to beginners and experienced competitors. For more information or to reserve your membership please call For 435-748-51- 75 435-748-51- 65 435-286-23- tons of powerful prescription drugs, get a second opinion and see if your pain problems are related to structural probmeans, one of the first things lems. You may wonder where to search out the problems look for in a patient is structural problems. My back- that are structural. Chiropracground has helped make me tic is the science of structural, an expert on joints, bones and join and nerve specialists. muscles. That's right! A probMany people experience chi- By Dr. M. Kenneth Thayn, Carbon Chiropractic In my over 25 years of treating pain through natural I lem in your spine, joints, your ropractic as a natural, drug-fre- e neck or other structure areas way to get healthy. For to be related may directly your example a little boy who no pain. For example a woman longer suffers from ear infechad over 20 years of excruci- tions may tell you that Chiroating neck, arm and hand pain. practic is for your ears, a She had over 20 potent nerve young woman may tell you blocks, and as a result, was Chiropractic is for menstrual somewhat disabled. When she problems. Others may tell you finally found a physician who that Chiropractic is for digesproperly diagnosed her prob- tive problems, asthma, back lem, she was shocked. She or neck pain, headaches, scihad a pinched nerve. All she atica, neurological problems, and many colic, really needed was a spinal adjustment In an other case, a more conditions to which the man with intractable sciatica flesh is heir. When you go to your Chand back pain spends years in agony, spends tens of thouiropractor there won't be talk sands of dollars on tests to of disease. People also visit determine he has a ruptured their Chiropractor for more disc. energy, improved sports perThere are thousands more formance, for feeling more cases like these could share alive, for better resistance to with you and have seen. My disease and to help ensure drug-frelives for themselves point is, before you take drastic measures like surgery or and their families. bed-wettin- I e 90 g |