Is stretching that important?
Yes, stretching is important. Unless you want aches, pains and cramps. And stretching is for everyone. It doesn’t matter if you’re an athlete or working in an office.
Stretching is vital to maintain flexibility in joints and keep your muscles strong. If you don’t stretch, Harvard Health explains that you run the risk of joint pain, muscle damage and strains. Ugh.
Where should you start your stretching journey? Well, yoga is one place. Yoga helps stretch muscles while relaxing your mind. You know what’s even better? You can do it from the comfort of your own home.
Johns Hopkins Medicine explains how slow movements from yoga and deep breathing help increase blood flow and decrease arthritis symptoms. Therefore, blood can reach muscles and joints, causing them to become stronger.
Additionally, stretching is good for heart health. UCLA Health explains that while stretching gets blood flowing into the muscles and joints, it also goes into the arteries. This helps prevent high blood pressure, which can help prevent heart disease and strokes.
It’s okay if you don’t want to do yoga every day to get a stretch in. If so, here is a simple stretch you can do while watching TV:
Standing hamstring stretch
Have your feet shoulder-width apart with your knees slightly bent. Put one foot slightly in front of the other. Slowly bend down with your hands, trying to touch your toes. Go as far as you can and hold for 15 to 30 seconds. Once you’re done with one leg, switch and put the other leg in front.
Now, give it a try and see how you feel afterward.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Stretching is vital to maintain flexibility in joints and keep your muscles strong.
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Nightly rest check. Back or side?
Sleep is a big deal.
You spend about a third of your life asleep. While you’re off in dreamland, your body is quietly fixing, tuning and recharging itself. Your sleep position can either help with the repairs or throw a tiny wrench into the works.
Knowing the perks and pitfalls of different positions helps you find the one that keeps you comfortable, supported and actually ready to face the morning.
The way you sleep can change how you feel when you wake up. Two of the most common positions are back sleeping and side sleeping. Each one does different things for your body.
Back sleeping
Experts at Harvard Health say sleeping on your back helps your spine stay in a healthy position, which can cut down on morning aches.
With your spine in a straight line, your muscles get a chance to relax. The catch? Back sleeping can make snoring louder. That may be fine for you, but it's a different story for anyone within earshot. It can also encourage acid reflux, which is never a fun midnight surprise.
Side sleeping
Side sleeping is common because, frankly, it just feels cozy. The Sleep Foundation notes that it also helps keep your airway open, which can turn the volume down on snoring.
It’s also great for reducing heartburn since your stomach sits lower than your throat. Breathing tends to feel easier, too, which can lower the risk of sleep apnea.
A few simple tricks can make either position more comfortable:
• Choose a pillow that keeps your head level with your shoulders.
• Keep your spine as straight as you comfortably can.
• Add a pillow between your knees if you’re a side sleeper.
• Try a small pillow under your knees if you sleep on your back.
So, which sleep position wins? The truth is that your body decides. The best choice is the position that helps you wake up rested and ready for the day.
If you feel stiff or groggy, try switching things up and see what feels better. Listen to your body, follow its hints and find the position that makes you happiest to greet the morning. It helps you think clearly, stay healthy and maybe be just a little less grumpy at breakfast.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
The best choice is the position that helps you wake up rested and ready for the day.
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What causes motion sickness?
Ever felt queasy on a car ride, even if you’re sitting still in the back seat? Maybe airplanes, boats or even virtual reality make your stomach do flips. You’re not alone.
Motion sickness is basically your brain throwing a tiny tantrum.
At the heart of motion sickness is a sensory conflict. Your inner ear, the body’s built-in balance guru, senses motion as cars zoom, boats rock or planes soar. But if your eyes are glued to a book, phone, or the scenery-less back seat, they tell the brain that nothing is moving.
According to Stanford Medicine, this mismatch confuses the brain, leading to symptoms like nausea, dizziness, fatigue and cold sweats.
Motion sickness is more common in children, particularly those between the ages of 2 and 12, according to Mayo Clinic.
While kids are more affected, adults aren’t off the hook. Women and those with conditions like migraines or inner ear disorders may also feel the rollercoaster effect more than most, according to the Centers for Disease Control and Prevention.
Tips to keep your stomach happy:
- Face forward. Sit in the front seat and look ahead. Your brain likes a clear view.
- Stay cool. Open a window for fresh air to soothe your nerves and stomach.
- Avoid screens. That phone or tablet might be a plot twist for your inner ear.
- Take breaks. Stretching your legs gives your brain a chance to catch up.
- Being the driver. Surprisingly, controlling the wheel can also help your brain feel in charge.
Understanding the science behind motion sickness can help manage it, and maybe even save your snack from an early exit. Next time you’re on a winding road, remember that your brain is just trying to make sense of the ride.
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Next time you’re on a winding road, remember that your brain is just trying to make sense of the ride.
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Warning signs of a burnout
Burnout. It’s like your brain hit “E” on fuel. Emotions are on strike, and fun feels flat. Chronic stress steals your spark, leaves you exhausted and can make you question your worth. A recipe for disaster if ignored.
Spotting the burnout bug
Let’s look at some of the warning signs:
- Energy crash: Often feeling drained, even after rest? That’s classic exhaustion. One of the three signs identified by Christina Maslach at San Francisco University.
- Emotional detachment: Out of the blue are you sarcastic and distant? Christina Maslach calls that “depersonalization.”
- Doubt and decline: Are you beginning to question your impact at work or school? Wondering, “what’s the point?” That’s the third symptom.
- Physical distress and mood shifts: Experiencing stomach aches, headaches, trouble sleeping and feeling snappier than usual? These are additional signs of a burnout.
Healing stages
There are countless ways to heal from burnout. Come with me and we’ll find the best options for you.
1. Reclaim your sleep and exercise
You might want to stay up waiting for your late-night show but aim for 7–9 hours of sleep, 30 minutes of exercise and eating healthy meals. It is surprising how much these habits can improve your life.
2. Set playful boundaries
Set boundaries by having a work-life balance. Making sure personal life and work do not overlap maintains your physical and mental health. Providing rest and leaving room during the day for your hobbies helps de-stress from a day's work.
3. Talk it out
Talking to people about internal problems is not always easy. But speaking to friends, family or a therapist can help heal from burnouts. So, make plans for a cookout, get some dessert and enjoy the fun and laughter.
Burnout is a warning signal. Not a finish line. Recognizing the signs, setting limits and sprinkling self‑care and fun back into your days can reboot your system.
There are other ways to recognize burnout and how to handle it. Speak to your doctor, friends, family or therapists if you have concerns.
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
Recognizing the signs, setting limits and sprinkling self‑care and fun back into your days can reboot your system.
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Pedal into health
Indoor cycling, whether joining a class in a cycling studio or cruising on a stationary bike at home, is more than just trendy exercise. Its low-impact, high-benefit results win over fans for a good reason. For many, it’s a fun way to burn calories, break a sweat and boost overall health.
According to the University of Georgia's Physical Education Basic Program, indoor cycling offers many perks:
- Better endurance
- Stronger muscles
- Support for healthy weight management
- Promotes better sleep
- Can lower blood pressure
- Reduces joint stress
Brown University Health gives indoor cycling a thumbs-up, especially for people recovering from orthopedic injuries or managing arthritis. Its cardiovascular benefits include lowering LDL cholesterol to reduce the chance of heart disease and enhancing lung function. A stationary bike can also prevent fall risks, particularly for older adults or those with balance concerns.
Craving a challenge? Thanks to continuous motion and interval training, a high-intensity one-hour ride can burn between 400 and 600 calories. Setting different resistance numbers and adjusting the pedal speed, or cadence, appeals to many fitness levels.
Beyond physical benefits, indoor cycling also provides mental health rewards. Participants often report decreased anxiety, improved mood and increased self-confidence. Cycling classes offer upbeat music, a sense of community and a relaxing break from daily stress.
Proper bike setup, including seat height aligned with hip, neutral spine and slight knee bend, reduces the risk of knee and back injury. Plus, stationary cycling avoids outdoor hazards like traffic and uneven pavement. As a bonus, there’s no risk of being run off the road by an aggressive squirrel.
Give indoor cycling a spin. With many benefits, including aerobic conditioning, muscle engagement, joint protection, a cardio boost and mood enhancement, it just might be the perfect dose of wellness.
Ready to get healthy?
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Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
For many, indoor cycling is a fun way to burn calories, break a sweat and boost overall health.
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Rusnak, Margaret E.
Doctor ID
6025
Margaret Elizabeth Rusnak, DO
First Name
Margaret
Middle Name
Elizabeth
Last Name
Rusnak
Professional Titles
DO
Year Joined Staff
2026
Year Began Practicing
2018
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Emergency Medicine
2951 Maple Avenue
Zanesville, OH 43701
United States
NPI
1629565221
Medical Education
2014 - 2018 Ohio University Heritage College of Osteopathic Medicine
Residency
2018 - 2021 Cleveland Clinic Akron General
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FALSE
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Price, John M.
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4029
John M. Price, MD
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John
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Price
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Mikesell, Amy L.
Amy Lynn Mikesell, APRN-CNP
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Amy
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401 Lincoln Park Drive
New Lexington, OH 43764
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McCullough, Courtney D.
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6008
Courtney Dyan McCullough, APRN-CNP
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Courtney
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Dyan
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McCullough
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Neurology
955 Bethesda Drive
Ste D
Zanesville, OH 43701
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