Joseph Alleva, MD, Division Head of Physical Medicine and Rehabilitation, walks the walk:
he encourages his patients to keep active and sets an example by staying active himself. Dr. Alleva trains in judo and Brazilian jiu-jitsu, competing annually in senior division (over 45) championship. By varying his work out and pushing himself physically,
Dr. Alleva prevents overuse injury, manages stress levels and maintains his fitness level.
Here, Dr. Alleva tells us what inspired him to get involved in the world of MMA and how he has overcome his own injuries to continue to compete in the sport he
As a doctor, you encourage your patients to stay fit. How do you keep yourself fit and healthy? I train in judo and Brazilian jiu-jitsu , both of these disciplines are critical in MMA (mixed martial arts). In the gyms I
train in, there are MMA fighters both professional and amateur; therefore, when they want to hone their skills with regard to these disciplines they will train with us.
How long have you been involved in these sports? What first piqued
your interest in/passion for martial arts?I have been involved in this sport since my early teens. My older brother was a golden glove boxing champion. I was inspired by him and also was his training partner.
competed at the senior level world championship in Judo. What steps have you taken to continue competing at such a high level?I try to qualify for the senior championships in judo and or Brazilian jiu-jitsu annually, so I train in these disciplines
through the year and cross train—swim, weight train, bike, run—to avoid overuse injury, control my weight and remain conditioned. I train daily and there are days when I get in a second session of training.
Have you had to overcome
any injuries? How have you prevented further injury?Ironically, I contend with neck and lower back problems on and off. I can sympathize with my patients who have experienced pain that has prevented them from doing the things in their
lives that they enjoy.
Dr Hudgins (also part of our spine center) has managed my diagnostic tests, treatment and rehabilitation. With his supervision I have been able to maintain my competitive spirit.
What does competing mean to
you?Staying active has long been established as having many health benefits—cholesterol control, diabetes control, pain control, heart health, weight maintenance and more. But, beyond this it helps me manage my stress and by setting goals
and varying my activities it makes it a fun activity. That's the key to maintaining an active lifestyle. Exercise never feels like a burden.
It’s important to stay hydrated throughout the day but it’s especially important to replenish your body with
fluids after exercise, particularly after periods of intense physical activity or exercise performed in high temperatures. But what’s the best way to hydrate?
Water might seem like the obvious rehydration choice but there are other options.
Patrick Birmingham, MD, Sports Medicine at NorthShore, discusses the pros and cons of some after-exercise rehydration options:
Water. Every system of the human body requires water to function, so when you exercise and lose water by perspiring, you need to replenish what you lost. On average, every individual needs to consume approximately 1.9 liters of water a day
but this amount increases when you factor in exercise, especially high-intensity exercise.
Pros: Unlike some sports drinks and coconut water, there are no calories in water so you won’t undo any of the good accomplished during your workout. After short, moderate workouts, water should be sufficient for rehydration.
Cons: After intense workouts lasting more than an hour, your body loses not just water but important electrolytes like sodium and potassium, and these electrolytes will need to be replenished too. In this situation, water might not cut it.
Coconut water. Coconut water is all the rage but is this “natural” source any better than a bottle of water or a sports drink when it comes to rehydration after a workout?
Pros: Depending on the brand, coconut water has fewer calories, less sodium and more potassium than the typical sports drink. Generally, it also has no added colors and only natural flavors (from other juices, for instance).
Cons: After an intense workout, the most important electrolyte you need to replenish is sodium. Coconut water has less sodium than most sports drinks, which means it might not be able to do the heavy lifting after a particularly intense
workout. Some coconut waters are enhanced with extra sodium but that can alter the flavor and make consumption less pleasant.
Sports drinks. Most popular sports drinks provide approximately 13-19 grams of carbohydrates and between 80-120 milligrams of sodium.
Pros: Sports drinks are made especially to replace the electrolytes you lose during long, arduous workouts, so they should be your go-to source on high-intensity days. The tasty flavors mean you’re likely to consume enough when you need
it most. Pediatric rehydration mixtures like Pedialyte are also a great option. They have just the right combination of electrolytes and carbohydrates with less sugar.
Cons: Many sports drinks have added artificial flavors, colors and unnecessary sugars. Make sure to check for lower-calorie versions so you aren’t undoing all your hard work at the end of your workout.
All summer long, NorthShore will be at athletic events in the community to help you find out how you can
Unleash Your Inner Athlete. Come to the NorthShore tent and enter to win free entry into upcoming summer races and/or a grand price of a personal activity monitor. For a schedule of events where
you can find NorthShore, click
Get them when they’re young! Exercise is important for every single member of the family, even the small ones. Physically
active kids are more likely to grow up into physically active adults, which could ultimately reduce their risk for heart disease, obesity and many other health issues. In addition to the long-term and obvious physical benefits, children that are physically
active have better concentration at school, higher self esteem, improved ability to handle stress and greater social acceptance than those who are not active.
Help your kids make a lifetime commitment to health and fitness by making that commitment as a family. Show your kids the way it’s done and you could set them on a path for a healthier future.
Ideally, all children over the age of two should be physically active for at least one hour per day. For toddlers and preschoolers, much of that will be unstructured play, but it’s important, nonetheless. If a child or family is not currently active at
all and one hour per day seems intimidating or unrealistic, it’s perfectly fine to set smaller goals (i.e., 15-20 minutes per day) and build from there.
Leslie Deitch Noble, MD, Pediatrician at NorthShore, shares some ideas for family fitness that will get everyone moving and, most
importantly, having fun:
Hiking. A moderately difficult hike can burn approximately 400 calories per hour. If you don’t happen to be near a hike-friendly area, simply go for a brisk walk as a family. It’s a great safe way for the family to catch up, explore the
outdoors and get fit together.
Ice-Skating. Cold weather doesn’t mean the entire family should hibernate. There are many calorie-burning activities that embrace the season and feel more like fun than exercise, including ice-skating, which can burn over 400 calories per
hour. Make sure everyone stays safe by keeping ice-skating confined to skating rinks and not lakes or ponds.
Yoga. The family that does yoga together reduces stress levels together. There is a yoga type for every age and every fitness level. When introducing beginners and children to yoga, help prevent injury by using a certified yoga instructor.
Biking. When roads aren’t icy or snowy, break out the helmets and hit the road. Make sure everyone is up-to-date on safety and the rules of the road before heading out. Biking is a great way to explore as a family, and, it could potentially
awaken a lifetime passion for fitness for your kids.
Dancing. Nothing could be simpler or more fun than turning on some tunes and dancing as a family. If a fitness craze like Zumba can work magic for adults, a little dancing could do wonders for kids too. Dance games for the Wii, Xbox or other
gaming consoles are also a great way to get the family dancing at home during the cold months. Parents and kids, alike, love a little bit of friendly competition when everyone is laughing and grooving together.
How do you stay fit as a family?