Transforming Lives in Guatemala: Dr. Jay Talsania’s Mission of Healing

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In the heart of Guatemala City, impoverished children often face a stark reality: functional hands can mean the difference between sustenance and further hardship for their families. Dr. Jay Talsania, a dedicated hand surgeon at the Surgery Center of Allentown, has led yearly trips to Guatemala for the past two decades, offering life-changing hand surgeries to children in need, free of charge.

Supported by the Guatemala Healing Hands Foundation, Dr. Talsania and his team of medical professionals have evaluated nearly 2,000 patients and performed surgeries on over 700 children. Their efforts extend beyond medical care, encompassing education initiatives and community development projects.

Despite the challenges posed by poverty and limited resources, Dr. Talsania remains steadfast in his commitment. With the next mission set for April, he will be joined by his son, Dr. Alec Talsania, continuing the legacy of compassion and healing.

Read the full story here.

Prevent Digital Eye Strain During Winter Months

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Chilly winds and unpredictable temperatures make everyone want to stay indoors during the winter. Do you find yourself wanting to work from home or stay inside to watch movies or browse the internet more than usual? While movie marathons and TikTok trends can help pass hours of your day away, too much screen time can cause vision challenges.

What is Digital Eye Strain?

Staring at a screen for extended periods without blinking can cause the eyes to become dry and tired. This condition is called digital eye strain or computer vision syndrome. According to the Vision Council, more than 83 percent of Americans admit to using digital devices more than two hours per day, and 60 percent say they experience side effects of eye fatigue. Those surveyed reported the following symptoms:

  • Neck/shoulder pain (35 percent)
  • Blurred vision (27.9 percent)
  • Headaches (27.7 percent)
  • Dry eyes (27.2 percent)

It should be noted that eye fatigue can present itself in several ways for everyone.

“Eye strain is more of a symptom than an actual condition,” explains Laurie Barber, MD, a comprehensive ophthalmologist. “People use the term differently. One person may mean their eyes are tired or watery, while another may have blurred vision. Some people may have headaches they attribute to eye strain, and others may have facial muscle fatigue from squinting for long periods because they are not wearing the correct glasses.”

Simple Tips to Reduce Digital Eye Strain

Our society is not likely to cut back on screen usage anytime soon. However, you can protect your eyes from digital eye strain by making easy adjustments to your habits. Here are some tips from the American Academy of Ophthalmology to help you keep your eyes more comfortable this winter:

  1. Increase your blink rate. People blink about 15 times per minute, on average, but blink rate tends to decrease by 50 percent when using screens. Blinking provides essential lubrication to the eyes to provide moisture, so although blinking is an involuntary reflex, you should attempt to voluntarily blink the eyes more often than you think is necessary while on your computer.
  2. Reduce overhead light to eliminate screen glare.
  3. Use computer eyeglasses. If you notice that your eyes are bothering you when you work on the computer, you may want to talk to your ophthalmologist about prescription glasses for intermediate distance. Wearing computer eyeglasses can reduce eye strain and prevent eye fatigue.
  4. Increase font sizes, reduce brightness and sharpen the contrast on your computer screen.
  5. When at a computer, position yourself a full arm’s distance away from the screen and keep your screen at eye level.
  6. Use artificial tears. Cold, dry temperatures can make your eyes itchy and tired. Artificial tears can refresh and rejuvenate your eyes.
  7. Adjust your air vents. Position air vents so the air flow does not blow directly into your face. This will help your eyes feel more comfortable.
  8. Use a humidifier. If your eyes feel dry and you notice you are rubbing them often, consider purchasing a humidifier and use it in your office during the winter months.
  9. Take regular breaks and follow the 20-20-20 rule. Every 20 minutes, you should look at an object at least 20 feet away for at least 20 seconds.
  10. Make sure your glasses always fit well. Glasses that are too tight on the temples will give you a headache.

Schedule a Comprehensive Eye Exam in 2024

Even when following all the tips above, nothing replaces quality eye care. Give your eyes extra love by making an appointment with your eye doctor. A new year provides opportunities for you to renew your commitment to your eye health.

When was the last time you made an appointment for a full eye exam with dilation? Annual vision tests can detect changes in your vision and diagnose eye conditions like cataracts, glaucoma, diabetic retinopathy and macular degeneration at an early stage when they are the most treatable.

If you have been experiencing symptoms of eye fatigue or dry eye, keep a journal of your symptoms. Your ophthalmologist will give you a visual acuity test, evaluate for refractive errors, examine your eye muscles and assess whether you need a new prescription for corrective lenses.

Under 50? Learn How to Prevent Colon Cancer (The #1 & #2 Cause of Cancer Deaths in Men & Women Under 50)

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Colon cancer is now the leading cause of cancer deaths in men younger than 50 – and the second leading cause for women in the same age group, according to newly-released statistics from the American Cancer Society. But here’s the thing: Colon cancer is PREVENTABLE.

Take these steps to heart (especially the first one) to help stop colon cancer in its tracks:

Screening Saves Lives

A colonoscopy (a type of colon cancer screening) can PREVENT colon and colorectal cancer by detecting precancerous polyps. Then your doctor can remove those polyps before they turn into cancer. If you are over 45, have risk factors, or have personal or family history, you need to have a colonoscopy.

Maintain a Healthy Weight

According to the American Cancer Society, the increase in the risk of developing colorectal cancer (and others) is on the rise due to excess body weight. If you are overweight, that may be considered a risk factor for developing colon cancer.

Add Fiber in Your Diet

Fiber can make a HUGE difference to your to colon (and overall) health. Fiber helps regulate bowel movements and may reduce the risk of colorectal cancer. Incorporate whole grains, beans, and a variety of colorful produce into your meals whenever possible (and be sure to consult your doctor before making dietary changes).

Limit Red Meat and Processed Foods

High consumption of red meat and ultra-processed foods may potentially lead to an increased risk of colon cancer. Choose lean protein sources such as fish, poultry, and plant-based alternatives – and if you do consume red meat, do so in moderation. Try to eat fresh foods whenever possible, instead of those from a package or can.

Exercise Regularly

Physical activity may help reduce the risk of colon cancer. Whether it’s walking, jogging, swimming, or dancing, find activities you enjoy and make them a regular part of your routine for a healthier overall you.

Moderate Alcohol Consumption

Did you know that alcohol can increase your risk of developing colon cancer? Excessive alcohol intake has been associated with an elevated risk of colorectal cancer. If you choose to drink, do so in moderation.

Drink Water

Water (by itself, without any added sugar or as the “base” of a beverage) is essential for your overall health, and your colon. Drinking plenty of water helps maintain the lining of the intestines and supports regular bowel movements, making it harder for precancerous polyps to grow in a healthy colon.

Know Your Family History and Risk Factors

If you have a family history of colorectal cancer or certain genetic conditions –  or other risk factors — discuss it with your doctor to determine what the best prevention measures are for you.

Schedule a Visit with Gastrointestinal Specialists, P.C.

The best way to prevent colon cancer is to visit your gastrointestinal doctor to have a colonoscopy, address any symptoms, and discuss a preventative or treatment plan. Call Gastrointestinal Specialists, P.C. today to schedule your appointment in Troy, MI. Let’s work together to prevent colon cancer!

Include a Colorectal Cancer (CRC) Screening in Your Healthy Lifestyle

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Experts advise eating a well-balanced diet with fiber, fruits and vegetables and doing 150 minutes of aerobic exercise weekly for good health.

You still may be at risk for colorectal cancer even if you eat healthy foods, exercise regularly and don’t smoke or drink alcohol.

The American Cancer Society (ACS) released new data in mid-January listing colorectal cancer as the leading cause of cancer death in men and the second-leading cause of cancer death in women younger than 50.

CRC diagnosis in adults 40-49 has increased by nearly 15 percent in the past decade. Annually, about 18,000 CRC cases are diagnosed in people younger than 50. That’s about 49 new cases per day.

“The continuous sharp increase in colorectal cancer in younger Americans is alarming,” said Ahmedin Jemal, DVM, PhD, ACS senior vice president of surveillance and health equity science, regarding the new data.

Researchers have not determined why more young adults are being diagnosed with this disease. Scientists speculate the cause could be changes in lifestyle habits that originated with individuals born around 1950.

If you’re 45 or older, include a colorectal cancer screening for your well-being.

What is Colorectal Cancer?

The ACS estimates about 106,590 people will be diagnosed with colon cancer and about 46,220 with rectal cancer in 2024.

Colorectal cancer almost always begins as a polyp. A polyp is a small cluster of cells in the lining of the colon (large intestine) or rectum.

Many CRC cases have no symptoms or warning signs until the cancer has advanced.

In Healio, Seth A. Gross, MD, advises people of any age to consult a healthcare provider immediately if they “notice rectal bleeding, abdominal pain or change in bowel habits” and any of the following symptoms:

  • Blood in stool
  • Unexplained weight loss
  • Unexplained anemia
  • Vomiting

Timely Screening May Help Prevent Colorectal Cancer

Colorectal cancer is preventable. As CRC cases rise in young adults, more than any diet or exercise regimen, a timely screening offers the best prevention.

“We need to halt and reverse this trend by increasing uptake of screening, including awareness of non-invasive stool tests with follow-up care, in people 45-49 years,” Dr. Jemal said in the ACS news release.

The U.S. Preventive Services Task Force recommends that adults who are at average risk start screening for CRC at 45.

Experts recommend getting screened earlier if you have a family history of the disease or a history of precancerous polyps.

“Up to one-third of people diagnosed before 50 have a family history or genetic predisposition and should begin screening before age 45 years,” Dr. Jemal said.

Regardless of your age, if you have digestive system issues, visit your doctor.

Several screening options are available, but colonoscopy is the only screening method that can detect and prevent colorectal cancer. During a colonoscopy, a gastroenterologist looks for polyps that are cancerous or may develop into cancer. Your doctor can remove polyps in the same procedure.

If you choose to take a stool test and you receive a positive result, you need a follow-up colonoscopy to determine the cause.

For patients 45 and older, most insurance plans cover a colonoscopy. In most cases, there should be no out-of-pocket costs (such as copays or deductibles) for CRC screening tests. Call your health insurance company to confirm you are eligible for a screening colonoscopy.

If you are 45 or older, getting screened is critical to detecting and even preventing colorectal cancer. Talk with your doctor about scheduling your screening.

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Sitting Increases Risk for Joint Problems, Chronic Diseases

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Limited physical activity and looking at screens all day is not good for your health, but Americans are becoming even more sedentary by sitting during work and leisure time.

According to the Bureau of Labor Statistics, about 27 percent of working Americans work at least part-time from home, but some studies show it may be closer to 50 percent. Sitting all day is causing a national health crisis, but regular movement breaks can enhance both your physical well-being and work efficiency.

Scheduled Movement Breaks Improve Health

How much walking is enough to counteract sitting for most of the day? Researchers at Columbia University Medical Center used the Columbia exercise lab to study 11 healthy middle-aged and older adults who sat in ergonomic chairs for eight hours and then went on regular walking breaks. The individuals were required to engage in a one-minute walk every 30 minutes, a one-minute walk every 60 minutes, a five-minute walk every 30 minutes, a five-minute walk every hour, or no walking at all.

The research team found five minutes of leisurely walking every half hour (as slow as 3 kilometers per hour), can help regulate blood sugar and blood pressure. However, the participants said it was difficult to take such frequent breaks, and only 50 percent were able to adhere to that schedule. Taking breaks every hour to two hours seemed more realistic.

More Movement Equals Better Health

According to the study, taking regular movement and stretching breaks had benefits such as the following:

  • Improved mood
  • More positive feelings and less negative emotions
  • Enhanced energy, with 25 percent reduction in fatigue
  • Increased engagement at work
  • Better job performance in quantity and quality

“What we know now is that for optimal health, you need to move regularly at work, in addition to a daily exercise routine,” stated study lead author Keith Diaz, assistant professor of behavioral medicine, in a news release. “While that may sound impractical, our findings show that even small amounts of walking spread through the workday can significantly lower your risk of heart disease and other chronic illnesses” (Medical Xpress).

Is a Standing Desk a Better Option?

Many people have opted for a standing desk, concluding that at least they are not sitting down. In truth, standing may not be beneficial.

“I’m not sure there’s really solid scientific evidence that standing is really any better than sitting,” Professor Diaz explained in Medical Express. “I worry that people have this false sense that they are healthy because they are using this desk, and maybe they’re not actually that much better.”

Professor Diaz said the most important thing is to incorporate movement into your day.

On a rainy or snowy day when you lack the motivation to leave the sofa, you can incorporate healthy routines into your daily routine.

  1. Begin your day with stretching. Doing some simple stretches or a few minutes of yoga can keep your joints limber and lubricated.
  2. Take walking breaks for five minutes every 30 minutes.
  3. Consider sitting on an exercise ball while you are working on your laptop or watching television.
  4. If you become lethargic during the workday, drink water or walk around and stretch your legs.
  5. Eat a nutritious, balanced diet with lots of fruits and vegetables, whole grains and lean proteins. Avoid simple carbohydrates and sugars.

Talk to Your Orthopedist About Reducing Joint Pain

If we continue spending much of our time seated, the World Health Organization predicts that conditions such as obesity, diabetes, heart ailments or other metabolic disorders will affect nearly 500 million individuals.

Prioritize your health by adding movement into your daily life. If you want to begin an exercise program, talk to your doctor first. Your orthopedist can help you create a diet and physical activity plan that is right for you. If you have any form of arthritis or have had total knee or total hip replacement surgery, ask your doctor to give you types of exercises that are gentle on your joints.

You don’t need to feel pain when doing your daily activities. Although nonsteroidal anti-inflammatory drugs can provide temporary relief, it may be necessary to undergo physical therapy or a procedure to address your specific condition. Call today to make an appointment.

Discover Enhanced Comfort in Our Newly-Renovated Lobby

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Weston, FL – Weston Outpatient Surgical Center proudly unveils its latest waiting room lobby renovations, blending modern aesthetics with top-tier medical facilities. Renowned for excellence in healthcare, the center’s lobby renovations underscores our dedication to patient comfort and care.

Take the Google 360 Tour

Witness the transformation through an immersive 360 virtual tour, meticulously captured by a certified Google 360 photographer. From the welcoming reception area to the tranquil recovery spaces, every detail is designed with your well-being in mind. Feel free to take the tour back to the recovery areas and throughout the building. Transparency is one of our core values, and we want you to see the quality patients receive every day. This virtual experience exemplifies our commitment to transparency, allowing you to explore our facility’s serene environment, reducing pre-visit anxiety and fostering trust.

Why Weston Outpatient Surgical Center?

  1. Modern Facilities: Experience healthcare in a facility where advanced technology and comfort converge.
  2. Personalized Care: Our skilled professionals are dedicated to your unique health needs, ensuring a patient-centered approach.
  3. Informed Decisions: The virtual tour and detailed photography gallery offer insights into our center, promoting transparency and confidence in your healthcare choices.

At Weston Outpatient Surgical Center, we blend unparalleled medical care with an environment that prioritizes your comfort and peace of mind. We invite you to discover the difference at our state-of-the-art facility.

Preserve Your Healthy Vision During Glaucoma Awareness Month

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About 60 million people worldwide have glaucoma, and about three million Americans are affected by the disease. In the United States, January is Glaucoma Awareness Month, an important time to educate ourselves about this progressive eye disease. Yearly comprehensive eye exams are essential for diagnosing glaucoma early and preventing vision loss.

How Does Glaucoma Affect My Vision?

Glaucoma is a family of eye diseases characterized by elevated levels of intraocular pressure (IOP). Elevated eye pressure can damage the optic nerve, which sends visual signals to the brain.

Because it can develop without symptoms or pain, glaucoma is often called “the sneak thief of sight.” At first, glaucoma affects the peripheral vision, but most people do not notice the narrowing of their visual field. Unfortunately, vision loss from glaucoma is permanent, and there is no cure for the disease.

Glaucoma Treatments Can Prevent Further Vision Loss

Although there is no way to restore glaucoma-related vision loss, several treatments can help lower IOP to safer levels. These may include eye drops, which can decrease fluid production in the eye or increase fluid outflow. Other options include oral medication, laser therapy and surgical procedures.

Who Is at Risk for Developing Glaucoma?

Anyone can develop glaucoma, but certain people have a higher risk. You have a higher chance of developing glaucoma if you …

  • Are older than 60.
  • Have relatives with glaucoma.
  • Are of Hispanic, African or Asian descent. Glaucoma is six to eight times more common in African Americans than Caucasians.
  • Have high eye pressure.
  • Are very nearsighted or farsighted.
  • Have had an eye injury.
  • Have a thin cornea.
  • Take steroid medications.

Will My Ophthalmologist Test Me for Glaucoma?

Your ophthalmologist can test you for glaucoma at your next comprehensive eye exam. Your doctor will dilate your eyes and perform a series of tests to evaluate you for glaucoma, cataracts, macular degeneration and other eye conditions. A comprehensive eye exam is painless and simple, and most exams take less than one hour.

According to the National Eye Institute, …

  • Glaucoma can happen in one eye or both eyes.
  • Some people with high eye pressure don’t get glaucoma, and there’s a type of glaucoma that happens in people with normal eye pressure.
  • Normal eye pressure varies by person, so what’s normal for one person could be high for another.

Find an Ophthalmologist in Your Area

Make good vision a priority and begin your year with a comprehensive eye exam. Regular visits to your eye doctor can help preserve your vision for years to come. Celebrate Glaucoma Awareness Month by calling to make an appointment. If you are not under the care of a board-certified ophthalmologist, we can help you find a physician in your area.

Colonoscopy FAQs: What to Expect and Why It’s Essential

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Yes, it’s true: A colonoscopy can help PREVENT colon cancer. It’s a relatively simple procedure, with lifesaving benefits, and if you’re over 45 or have risk factors (or a family history of colon cancer), schedule your colonoscopy now to ensure your colon stays healthy.

Not sure exactly what a colonoscopy entails? Here are the details:

1. What is a Colonoscopy?

A colonoscopy is a 30-minute medical procedure that allows a gastroenterologist to examine the inner lining of the colon and rectum. It involves using a long, flexible tube equipped with a camera, known as a colonoscope, to detect abnormalities, such as polyps or tumors.

2. Why is a Colonoscopy Essential?

Early detection is key in preventing colon cancer, one of the most common and preventable forms of cancer (check out Colon Cancer Facts here). A colonoscopy can identify precancerous polyps, so your gastroenterologist can remove them before they develop into cancer. The earlier precancerous polyps are detected, the greater reduction of the risk of disease progression.

3. When Should I Schedule a Colonoscopy?

The recommended age to start screening for colon cancer is 45 years old – regardless of if you have any symptoms or not. However, individuals with a family history of colon cancer or other risk factors may need to start screening earlier. Consult with your gastroenterologist to determine the most appropriate timing for your individual case.

4. How Should I Prepare for a Colonoscopy?

Preparation is a crucial aspect of the procedure. Your doctor will provide specific instructions for your colonoscopy prep, which often include dietary restrictions and a bowel-cleansing regimen for several days before your colonoscopy (the “cleaner” your gut is, the smoother the process will be). Following these guidelines is essential for a successful and thorough examination so we can see any abnormalities.

5. What Happens During a Colonoscopy?

During the colonoscopy, you will be given sedation to ensure your comfort. The gastroenterologist will gently insert the colonoscope through the rectum and navigate it through the colon. The camera allows for a real-time visual inspection of the colon’s lining, so your doctor can remove any polyps and take samples of any abnormal tissue.

6. Is a Colonoscopy Painful?

Most patients experience minimal discomfort during the procedure due to sedation, but not pain. Afterward, you might feel bloated or have mild cramping, but these effects generally subside quickly.

7. How Long Does a Colonoscopy Take?

Generally, you’ll be in our office for about two hours — from check-in to discharge home, including 30 minutes for the colonoscopy.

Schedule Your Colonoscopy Today

At Gastrointestinal Specialists, P.C., our staff of knowledgeable and experienced doctors work to maintain your comfort and answer all your questions before, during, and after your colonoscopy. Early detection is vital in preventing colon cancer, and we’re here for you in Troy, MI, to make it simple and convenient to schedule and undergo your colonoscopy. Schedule your appointment today!

Losing Weight, Exercising May Help Lower Colon Cancer Risk

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As 2024 begins, you may make New Year’s resolutions in an effort to improve your life going forward.

Two popular resolutions — to lose weight and to exercise more — may have greater health significance than you realize.

Being overweight is linked to a higher chance of developing at least 13 types of cancer, according to a recent Clinical Practice Statement by the Obesity Medicine Association (OMA).

Risk factors for colon and rectal cancer include being overweight or living with obesity, eating a high-fat diet and living a sedentary lifestyle.

Losing weight and increasing physical activity may help lower your risk of developing colorectal cancer (CRC).

Obesity Is Linked to Colon Cancer

“Obesity is second only to cigarette smoking as the most common preventable cause of cancer,” the OMA reports. “For nonsmokers, obesity is considered the single most common preventable cause of cancer, especially when accompanied by unhealthful nutrition and physical inactivity.”

The OMA reports an increase in body weight may be contributing to a rise in cancer among young adults. One in 260 people will get colon cancer before they turn 50, according to the Colorectal Cancer Alliance. This is called early-onset or young-onset CRC.

By 2030, about 10.9 percent of all colon cancers and 22.9 percent of all rectal cancers are expected to affect patients younger than 50.

Maintain or Achieve a Healthy Weight

Healthcare providers use Body Mass Index (BMI) and waist circumference as screening tools to assess a person’s weight status and its potential impact on disease risk.

“Maintaining a healthy weight has a preventive role. Intentional weight loss of more than 5 percent of body weight has been associated with a lower risk for obesity-related cancers,” writes Monu Khanna, MD, in Healio.

Dr. Khanna emphasized it is important for people to know about obesity as a cancer risk factor.

“Although cancer has many risk factors, managing one’s weight effectively is an essential step in keeping that risk minimal,” Dr. Khanna wrote in Healio.

By making healthy lifestyle choices, like eating healthy foods and exercising, you can achieve a healthy weight.

“Eating a diet centered around “real foods,” including protein and lots of fiber from non-starchy vegetables, eliminating ultra processed foods, avoiding sugary drinks and managing stress and sleep, are all important,” Dr. Khanna wrote in Healio.

The Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes of moderate-intensity aerobic exercise each week to maintain your weight. To lose weight, you may need to exercise more and eat fewer calories. Consult your doctor before starting any weight loss or exercise programs. The CDC recommends the following:

Moderate exercises

  • Walking briskly (a 15-minute mile)
  • Light yard work (raking/bagging leaves or using a lawn mower)
  • Light snow shoveling
  • Actively playing with children
  • Biking at a casual pace

Vigorous exercises

  • Jogging/running
  • Swimming laps
  • Rollerblading/inline skating at a brisk pace
  • Cross-country skiing
  • Most competitive sports (football, basketball or soccer)
  • Jumping rope

“Being physically active can improve your brain health, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities,” according to the CDC.

45? Get Screened for Colon Cancer

More than any diet or exercise regimen, screening for colorectal cancer offers the best prevention against the disease. Screenings save thousands of lives every year.

For people at average risk for colon cancer, healthcare agencies recommend starting screenings at 45, even if you don’t have symptoms. If you have a family history of CRC, you may need to be screened earlier. And if you have digestive symptoms, you should see your doctor regardless of your age.

Delaying or avoiding cancer screenings may be detrimental to your health.

Colonoscopy Is a Key Preventive Measure for CRC

Colorectal cancer almost always begins with a polyp, a small cluster of cells on the lining of the large intestine (colon) or rectum.

Although there are several screening options, colonoscopy is the most thorough. The procedure helps doctors see the whole colon to check for cancerous polyps or ones that could turn into cancer.

Your doctor can often remove small precancerous polyps during your colonoscopy so they will not develop into cancer.

Anyone with digestive system issues like inflammatory bowel disease should be considered for colonoscopy screening regardless of age.

Most insurance plans provide coverage for a screening colonoscopy for patients 45 and older. Call your health insurance company to confirm your coverage.

Colorectal cancer is the second-leading cause of cancer death in the United States. According to the American Cancer Society, beginning screenings at 45 may potentially prevent 60 percent of deaths caused by colon cancer.

If you are 45 or older, regardless of your weight, you should make a resolution to get healthy and discuss scheduling a colon cancer screening with your doctor.

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Joint-Friendly Exercises Safe for Your Home Gym

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Going to the gym is not the only way to stay physically fit. For many people, working out at home provides more flexibility and efficiency. It all depends on how you use your time and equipment to maximize your effort.

If you opt for a workout program endorsed by a doctor and suitable for your joints, you can achieve an effective exercise routine within the comfort of your own home. Make a resolution this year to get moving for your health.

Cardiovascular Exercise is Essential for Your Health

Approximately 35 percent of workers who have jobs that can be done remotely are opting to work from their own residences, according to Pew Research Center. While this is convenient and cost-effective for employers and workers, millions of Americans spend much of their day in a sitting position. Being sedentary can increase the risk for many chronic conditions like obesity, diabetes, and cardiovascular disease and exacerbate joint conditions like arthritis.

As you age, you must be proactive about protecting joints, bones and muscles because they support your body and help you move.

Regular cardio exercise can benefit you in the following ways:

  • Improve your overall well-being
  • Enhance your learning, thinking and judgment skills
  • Help you manage your weight
  • Reduce symptoms of depression and anxiety
  • Lower your risk for metabolic syndrome

Daily exercise can also help you maintain balance and prevent falls that lead to hip fractures, which can impact your mobility and health.

Popular Types of Home Cardio Exercise

During the winter months, it is important to get the proper amount of physical exercise, especially if you are working from home. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity cardiovascular exercise per week, even for older people.

The stationary bike, treadmill and rowing machine are three of the most common pieces of equipment people use in their home. Before deciding about which to purchase, it is wise to talk to an orthopedist about what type of exercise equipment will be best long-term for your joint safety and your health.

Stationary bike

If you are looking for a low-impact cardio exercise that will not strain your knee joints, the stationary bike is a smart choice. Because it is not weight-bearing, it will not benefit your bones as much as walking or running. However, if you have joint pain or have had a total joint replacement, the stationary bike may be the best piece of equipment for you to use because it creates less wear and tear on knees and hips. Setting up the bike correctly is essential to prevent injury during exercise, so educate yourself on proper setup and good form when you ride.

Treadmill

Almost everyone can exercise on a treadmill, even if you have arthritis. The key is exercising safely. The treadmill is a weight-bearing exercise, which helps maintain and strengthen your bones. If you have had a knee or hip injury, running on a treadmill is not advisable. However, walking would provide significant benefits. Your orthopedist can make recommendations about appropriate speed and distance when you use the treadmill. Your goal is to improve cardiovascular fitness without stressing your joints.

Rowing machine

Rowing machines offer one of the best cardio workouts in a short amount of time because you are using every major muscle group in the upper body. The rowing machine would not be a good option for someone who has shoulder pain or has reduced range of motion in the shoulder. Instead, it would be more beneficial to use a treadmill or stationary bicycle that targets the lower extremities. The rowing machine is not weight-bearing, so it would not help prevent osteoporosis or osteopenia, but it expends more energy than the stationary bike and treadmill.

Which Exercise is Best for Your Joint Health?

There is no perfect workout that works for everyone. Along with cardio exercise, it is also important to lift weights and do muscle-strengthening activities. Muscle mass and strength reduce with age, so older adults need to balance cardio exercise with weightlifting. You can purchase free weights and add basic weightlifting routines to supplement your cardiovascular workouts. Keeping bones, joints and muscles healthy will help you continue your daily activities and maintain your independence.

Other ways to stay healthy when working from home include the following:

  • Use a standing desk.
  • Sit on an exercise ball.
  • Walk during your lunch hour.
  • Elevate your feet to reduce leg pain and swelling.
  • Take regular breaks to stretch and move.
  • Enroll in physical therapy if you experience pain.

You should always consult a physician before beginning a new exercise routine. An orthopedist can help you choose exercises that are best for your age group and fitness level, especially if you have had a knee or hip replacement.