Published on: 03 May 2018
Last Updated on: 25 July 2024
When it comes to fitness, you might be your own worst enemy. If it feels like you’re doing everything right, but still not getting the results you want, why are you still sticking to the same routine? There are many ways you might be getting in your own way and getting to the bottom of it starts with honesty. Are you really being honest with yourself when it comes to diet and exercise? Are you diligently tracking these figures—or are you over-obsessing? Too much in either direction can be dangerous.
Here are five ways you might be inhibiting your own fitness and what to do about it:
Not counting every bite if you’re looking to reduce fat. It’s not as simple as calories in, calories out, but sometimes it is. If you’re sticking to a certain caloric intake every day, make sure you count every single bite—and beverage. Alcohol is packed with calories and lowers our inhibitions, which is all part of alcohol’s lethality when it comes to diet goals. Count those calories, but keep in mind that there is an emerging eating disorder in which people “save” calories for alcoholic beverages. It’s been dubbed “drunkorexia”, and can lead to even more dangerous eating disorders.
Getting too obsessed with the scale. Unfortunately, the scale can lie. Like a watched pot, it’s not going to give you what you want if you’re checking it daily—or multiple times per day. Doing so is a slippery slope and can lead to dangerous habits. The scale can only tell you weight, which doesn’t account for muscle or water retention. If you really want some numbers to help guide you on your fitness journey, use a tape measure. Measure the biggest part of your upper arms, the largest part of your chest, the smallest part of your waist, widest part of your hips, and largest part of your thighs and calves. All of these areas, especially the belly, can also fluctuate throughout the day. However, it’s a much safer (and saner) number system than the scale.
You don’t push yourself at your workouts. Many people aren’t honest with themselves when it comes to their workouts. Could you be doing a harder level on the cross ramp? When the spin instructor tells you to empty the engine on a power interval, are you? If you’re working on muscle mass, do you really tap out between eight and twelve reps or could you do more (and increase the weight)? Working with a personal trainer can help you avoid cheats, as can working out in a group setting. It can be too easy to compromise when you always workout solo. Plus, group settings or a personal trainer can bring out your competitive spirit.
Not getting enough sleep. Lack of sleep has been linked to weight gain. Since most Americans are chronically fatigued (and overweight) there’s a clear correlation here. One of the best things you can do is get enough rest. This will depend on you and your body, but ideally, you’ll be able to wake up without an alarm. If that isn’t doable, see about squeezing in a power nap mid-day. It’s seemingly one of the easiest ways to keep your weight in check. It also helps you get the most out of your workouts. You can’t give your all when you’re exhausted.
Be realistic with rest days and cheat days. These days don’t mean you can go all-out on a binge. Some people find a cheat meal is safer. Others re-learn how to gauge their fullness. Cheat days can be helpful because they give your body what it’s craving, but it still needs to be in moderation. A rest day doesn’t need to be a complete rest, either. You can go on a walk or take a gentle yoga class. Again, honesty with yourself is key.
If you’re getting in your own way, you’re also the one who can stop it. Pinpoint your biggest struggles and see what you can do to put yourself first.
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An authentic stream of revenue is needed for your medical practice to be efficient and profitable. However, you may need optimized billing efforts to avoid some challenges. Some medical billing problems you may encounter include client complaints and delayed payments. Bear in mind that these problems are capable of hurting your medical practice. Your primary task should be getting rid of those medical billing errors by fixing them.
Billing errors are now common, but there are ways to fix them. Various software has been developed to help with practice management and reduce the chances of running into a medical billing problem. This software provides a medical billing solution that makes practice easy and smooth. This article will focus on the common medical billing errors you might face in your medical practice and tell you how software fixes those errors.
Medical billing: Explained
Medical billing is important in the healthcare industry. It involves the processing and submitting of healthcare claims to insurance companies so that medical services offered to patients by providers can be reimbursed. Medical billing is a complicated process with many steps, like claims submission, denial management, coding payment posting, and charge capture. Medical billing ensures that healthcare providers get their payment timely and accurately for services provided, which is vital for financial stability.
An understanding of billing regulations and medical coding is needed for medical billing to be effective. Effecting billing also requires the potential to find your way around complex insurance systems. Excellent problem-solving and communication skills are must-haves for medical billers. This will help them resolve issues that might arise in the billing process. Electronic medical records (EMRs), electronic health records (EHRs), and electronic billing systems have risen. These systems have reduced errors and streamlined the billing processes.
In essence, medical billing is challenging and complex; the task requires expertise and specialized knowledge. Medical billing is a vital role that must be addressed in the healthcare industry. Healthcare providers must receive reimbursement for services rendered n a timely and accurate manner. Despite the priority given to this medical billing process, various issues are bound to occur. These issues can make cash flow slow, claims can be denied, and financial difficulties may arise.
Medical billing errors
Let us explore the most common medical billing errors.
1. Data entry errors
This billing error is prevalent. It occurs when incorrect information is entered into the billing system. Some errors may include procedure codes, insurance information, and patient demographics. Data entry errors increase administrative costs, delayed payments, and claim denials. To prevent this error, healthcare providers should conduct regular audits to ensure accuracy and implement a double-entry system.
2. Coding errors
When a medical service is assigned a wrong procedure code or the code is not specific, a coding error occurs. Coding errors lead to fraud allegations, delayed payments, and claim denials. With proper training of staff in medical coding, this error can be prevented. Healthcare providers should also ensure that they update their coding manuals regularly.
3. Upcoding and down coding
Upcoding occurs when a healthcare provider bills for an expensive service than what was provided. Downloading occurs when a healthcare provider bills for a service that is less expensive than the provided one. Upcoding and down coding are fraudulent activities that can result in and attract legal actions and fines. Billing practices must be based on detailed and accurate documentation to prevent this error.
4. Duplicate billing
Billing for the same service multiple times is duplicate billing, which occurs accidentally. Duplicate billing happens when a claim is resubmitted due to a technical error or intentionally as a fraudulent practice. Note that duplicate billing leads to legal actions, delayed payments, and claim denials. Implement a system to track and reconcile all claims to prevent duplicate billings.
5. Coordination of benefits errors
This occurs when two or more insurance companies are responsible for a medical service payment, and a disagreement arises about who is responsible for the payment. Coordination of benefits errors can lead to increased administrative costs, delayed payments, and claim denials. Healthcare providers must ensure that their patient’s insurance information is updated and accurate.
6. Out-of-network errors
Errors like this occur when the healthcare provider bills for services an out-of-network insurance provider provides. This comes up when a patient receives medical services from a provider outside their outlined insurance network. Out-of-network errors lead to increased administrative costs, delayed payments, and claim denials. Educate patients about insurance coverage and be sure that they obtain prior authorization for out-of-network services.
How to fix them with software?
Here are some ways software can be used to fix medical billing errors and improve the financial health of a healthcare practice.
1. Automated claims management
Automated claims management software is one of the best strategies to stop medical billing mistakes. Before submission to insurance companies, this software may automatically examine claims for mistakes and inconsistencies. Automated claims management software decreases the likelihood of claim denials and delayed payments, which may check for coding mistakes, duplicate billing, and other frequent problems. Eliminating the need for manual claims review and resubmission can save healthcare providers time and money.
2. Electronic health records
EHRs can improve medical billing efficiency by automating certain aspects of the process. For example, EHRs can automatically generate billing codes based on the services provided, reducing the risk of errors related to manual coding. The advancements in EHR software development have been pivotal in enabling these automations and ensuring the accuracy of medical billing and coding. EHRs can also facilitate submitting claims to insurance providers, reducing the time and resources needed to complete this task. Patient outcomes can be improved by healthcare providers by providing them with a complete picture of their patient's medical histories. By having access to comprehensive medical records, healthcare providers can make more informed decisions about patient care and avoid mistakes related to incorrect or incomplete information.
3. Real-time eligibility verification
Real-time eligibility verification software can help healthcare providers improve their revenue cycle management by reducing the time and resources needed to verify insurance information. By automating checking patient eligibility and coverage parameters, healthcare providers can free up staff resources and focus on delivering high-quality patient care. The software can also improve the accuracy of insurance information by reducing the risk of errors related to manual data entry. By automatically verifying insurance information in real-time, healthcare providers can ensure they have the most up-to-date and accurate information before providing medical services.
4. Automated payment posting
Automated payment posting software can help healthcare providers improve their revenue cycle management by reducing the time and resources needed to process payments. By automating the posting of payments from insurance companies, healthcare providers can free up staff resources and focus on delivering high-quality care to their patients.
Automated payment posting software can also improve payment processing accuracy by reducing the risk of errors related to manual data entry. By automatically matching payments to the corresponding claims, healthcare providers can ensure that payments are processed accurately and promptly.
5. Data analytics
Data analytics tools can help healthcare providers track key performance indicators (KPIs) related to their revenue cycle, such as days in accounts receivable, collection rates, and net revenue. By monitoring these metrics, healthcare providers can identify areas of their revenue cycle that need improvement and implement strategies to optimize their financial performance. These tools help healthcare providers identify opportunities to streamline their operations and reduce costs. For example, by analyzing supply usage and waste data, healthcare providers can identify areas where they can reduce waste and save money.
6. Automated denial management
This software can help healthcare providers identify patterns in claim denials, allowing them to improve their billing processes to prevent future denials. By streamlining the appeals process and reducing the number of denied claims, healthcare providers can improve their revenue cycle management and ultimately increase their bottom line. Automated denial management software can provide real-time insights into claim status and help healthcare providers prioritize which claims to focus on. This can be especially helpful for practices that handle large claims or have limited staff resources. It is a valuable tool for healthcare providers looking to improve their revenue cycle management and reduce the time and resources spent on manual appeal procedures.
7. Patient payment portals
Patient payment portals can also improve patient satisfaction by offering a convenient and secure way to pay medical bills. Patients can access their payment history, view outstanding balances, and set up payment plans through the portal. This level of transparency and control can help reduce patient anxiety and promote trust between patients and healthcare providers.
It also saves healthcare providers time and resources by automating payment processing and reducing the need for staff to handle payment transactions manually. This can allow healthcare providers to focus on delivering high-quality care and improving patient outcomes rather than on administrative tasks.
Conclusion
Medical billing errors are a significant problem that can lead to financial loss and legal action for healthcare providers and patients. Healthcare providers can improve their revenue cycle management by implementing effective strategies to prevent these errors and ensure high-quality patient care. Software programs help streamline billing practices to provide better care to patients. Try using software to fix your medical billing errors to experience swift medical billing processes.
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American Healthcare and its Woes
Do you know why insomnia takes place?
This can happen for many reasons, including; unnecessary stress, work pressure, bad health habits, and otherworldly affairs.
Not only that, specific life trauma or incidents like the death or the illness of someone close, married life complications, or even job loss. All these can lead to insomnia.
Sleep plays a vital role in developing your brain and body. It also helps to repair any damaged cell or blood vessels. But on the other hand, insomnia or sleeping disorders can deteriorate your body and increase heart attack and stroke risks.
So, insomnia is those conditions where people suffer from inadequate or insufficient sleep. And it can turn out to be a real problem if not treated well.
In this article, I’ll illustrate the 5 magical ways you can deal with insomnia.
Ways To Defeat Insomnia- THE 5 GOLDEN RULES
When life throws you problems, don’t waste your time focusing on the issues. Instead, put your complete attention on achieving the solutions.
Insomnia is a challenge that might try to kneel you down, but through this article, you’ll be getting all the tactics to deal with it in a more innovative and more effective way.
1. Don’t Change Your “Wake Up” Routine:
If you are reading this article now, do make sure to follow this step NO MATTER WHAT!!!!!
I know many of you might be wondering, “Do I have to wake up early even during my desired weekends?”
-The answer is ‘YES” if only you want to get rid of insomnia!!!
It can be a tough job, I know, but you need to go through cuts and burns if you want to achieve something.
The reason you have to sacrifice your habit of staying late in bed even during your weekends because you have to bring yourself to a routine where you will always a consistent sleeping and waking time.
When you have mastered this technique, you’ll notice that your sleeping disruptions just magically vanished.
2. Wave Goodbyes To Nicotine And Caffeine:
If you love smoking cigarettes and drinking deliciously hot and strong midnight coffee, you just have to quit it!!!
To heed goodbyes to insomnia, you first have to learn to say goodbye to your smoking and caffeine intake addictions.
Caffeine can keep you up late for several hours, and trust me; it’s more than enough to disrupt the “complete sleeping cycle” yours.
It can also awaken you frequently from sleep resulting in “poor quality sleep.”
Nicotines are also on the same side as caffeine. These too result in sleep deprivations!!!
When you smoke a cigarette, it stimulates the effect of nicotine. And this addictive drug can be highly responsible for insomnia. Most smokers take at least one cigarette before going to bed.
And this can have a significant impact on your sleep. So it will the “golden achievement” of your life if you can quit these habits for good!!!!
3. Cut Down Unnecessary Naps And Increase Exercise:
I know naps can refresh your mood. And a few hours of extra sleep can make you feel more energetic. But these naps are also one of the main reasons for sleep disorders.
And do you know why?
This is because napping affects the sleeping patterns of yours. For instance, you are habituated to sleeping at night where the lights are turned off, and it’s quiet. Therefore, your mind knows it’s nighttime, and you have to sleep.
On the other hand, while taking naps, there are no such scenarios where it’s dark and quiet, and even the place where you sleep might be different like you are taking a nap on a couch or sofa. So the mind eventually disrupts your sleeping pattern because it’s not your regular bedtime.
Undoubtedly, exercises keep you fit and healthy. But did you know that it also helps you to restore the proper balance of your sleep?
-Yes, exercises help you to get rid of insomnia!!!
But you need to make sure not to perform any exercise immediately before you go to bed. Instead, try to finish it at least two to three hours before going to bed.
4. Make Sure To Be Comfortable And Discard All The Worries When Going To Bed:
The environment you are in has a tremendous impact on your sleep. By environment, I mean to say the “place you sleep .”
In order to have a good sleep, you need to have a mild temperature, a comfortable bed, and no lights should be turned on while you are sleeping. If you have pets, don’t keep them in your room if they make noises at night.
And one of the most essential “golden rules” that you need to keep in mind is “not to sleep with loads of stress in your head.” Stress is temporary, but it can make insomnia permanent.
When you are in bed, discard all the negative thoughts out of your mind. Sleep is like a prayer, and you don’t want any distractions while praying!!!
Stress therapies and methods you can use to have a quality sleep include taking deep breaths, meditating, and many more.
5. Light Therapy Combats Insomnia:
LED light therapy or Bright light therapy can also be a cure for sleeping disorders.
This therapy is famous for its ability to reduce depressions, stress, and also insomnia.
If you are not getting enough natural light (which is very common among people nowadays), sleep deprivation can occur.
What light therapy does is imitates the light of the sun and helps to improve the circadian rhythm of your body. This light comes out of a box, and different light therapy boxes have additional features.
Make sure to use it for at least 15 to 30 minutes every morning and maintain this routine, and you’ll see drastic results.
Whenever you take a light therapy device, always seek the assistance of a professional doctor as he knows the suitable device for you.
I hope this article will help you know the ins and outs of the 5 ways you can deal with insomnia.
Read Also:
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What are Popular Mind and Body Exercises Available at a Gym?
Aging is a natural part of life, and staying active is essential for seniors to maintain a high quality of life. Many older adults face challenges when it comes to exercising, from chronic health conditions to a lack of knowledge on where to start. We understand the unique needs, focusing on exercises that improve balance while minimizing the risk of injury. Whether you're a senior looking to stay fit or a caregiver seeking valuable insights, this comprehensive guide is for you.
This comprehensive guide explores the many benefits of exercise. It also offers guidance on safe and effective workout plans to individuals. This provides tips for making physical activity an enjoyable and sustainable part of your life.
Why Exercise Is Essential For Seniors?
Regular exercise provides a multitude of physical and mental benefits that enable seniors to stay active and engaged. According to the Centers for Disease Control and Prevention (CDC), it can help reduce the risk of chronic diseases, manage symptoms, and improve quality of life. For example:
Improves heart health: The American Heart Association states that staying active can lower blood pressure and cholesterol. This reduces seniors' risk of heart disease by up to 35%.
Builds muscle and bone strength: Weight training and resistance exercises build muscle mass, which can prevent injury and reduce age-related muscle loss by up to 3% per year.
Boosts mood and cognitive function: Exercising stimulates chemicals in the brain that enhance mood, sleep, and memory, reducing the risk of depression and dementia.
Prevents loss of mobility: Strength, balance, and flexibility exercises keep joints supple and reduce seniors' risk of falls and disability by 28%, per JAMA Internal Medicine.
Physical activity provides tangible benefits for both physical and mental well-being in aging individuals but also highlights the significance of consulting healthcare professionals, especially those specializing in adult primary care. Yet, to unlock these benefits, seniors must choose activities suited to their needs and abilities.
Tailoring Exercise to Senior Abilities
When designing exercise plans for seniors, several important factors are to consider:
Health Conditions: Seniors often have chronic conditions like arthritis, osteoporosis, and heart disease. Consult a doctor about safe activities and modifications.
Physical Capabilities: Assess factors like bone/joint health, balance, mobility, strength, and endurance. Choose exercises that target any limitations.
Interests And Goals: Focus on exercises the senior enjoys. This helps them set realistic health goals like building strength or improving balance.
Accessibility: Impact on exercise includes location, financial constraints, and transportation. Find low-cost and convenient options like at-home routines.
Getting input from healthcare providers, trainers, and the seniors themselves ensures regimens are safe, effective, and sustainable. Exercise programs, such as the ems suits, should evolve over time to match seniors’ changing capabilities and fitness levels.
Best Exercises For Seniors
Any physical activity has its benefits. Certain types of exercise lend themselves particularly well to seniors' abilities. Incorporating a mix provides whole-body health improvements.
Aerobic Exercise
Engaging in low-impact aerobic activities can help improve cardiovascular health. Options include:
Walking: A simple, accessible exercise that improves endurance.
Swimming: Helps build strength and cardiovascular fitness without stress on joints.
Chair Aerobics: Seated, low-impact movement to upbeat music.
Tai Chi: Lowers blood pressure while working with balance and flexibility.
Aim to achieve at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking.
Strength Training
Working major muscle groups combats age-related loss of muscle mass. Try:
Body weight exercises: Squats, planks, and lunges use one's weight as resistance.
Resistance bands/tubing: Provides flexible resistance strength training.
Weight machines: Begin with low weight and high repetition.
Functional fitness: Use daily activities like standing from a chair, and carrying groceries.
Aim to have 8-12 strength sessions spread over 2 or more days per week.
Flexibility Exercises
Stretching, yoga, and Pilates keep muscles and joints limber. Benefits include:
Improved range of motion and posture
Reduced risk of injury
Increased balance and stability
Aim to stretch major muscle groups 2-3 days per week.
Balance Exercises
Balance tends to decline with age, leading to falls. Specific activities to improve balance include:
Tai Chi
Standing heel/toe raises
Walking heel-to-toe in a straight line
Standing on one foot
To improve balance, perform balance exercises at least 3 days per week, with each session lasting at least 15 minutes.
Creating an Effective Senior Exercise Routine
When designing a holistic fitness regimen, keep the FITT principle in mind:
Frequency: Aim for at least 150 minutes per week of moderate exercise. Include at least 2 days of strength training.
Intensity: Moderate intensity is the safest and most effective for seniors. Use the “talk test” to avoid overexertion.
Time: Start with 5-10 minute sessions and work up to 30 minute workouts.
Type: Combine aerobic, strength, balance, and flexibility training for fitness.
Other tips for creating an effective senior exercise routine:
Get guidance from a physical therapist or certified trainer.
Focus on proper form and technique over speed.
Warm up and cool down before and after exercising.
Include rest days for recovery and to prevent overtraining.
Track progress through activity journals or fitness trackers.
Stay hydrated and listen to your body's limits.
Tailor exercise routines to individual fitness levels, goals, and medical needs. The key is starting slow and building up over time. Patience and consistency are vital.
Exercise Safety Tips for Seniors
While physical activity is beneficial for older adults, follow these precautions to prevent risk:
Consult your doctor, especially if you have chronic health conditions.
Warm up with 5-10 minutes of light activity to prepare muscles and joints.
Use proper form to avoid straining muscles or joints. Start to work with a trainer.
Increase intensity over weeks and months to avoid overexertion.
Listen to warning signs like chest pain, dizziness, or shortness of breath and stop activity if they occur.
Wear supportive footwear with good traction to prevent falls.
Stay hydrated and avoid exercise during extreme heat.
Cool down with gentler activity after workouts to ease muscles.
Seniors should seek immediate medical attention if they experience symptoms like chest tightness or severe pain during or after exercising. Starting slow and maintaining safe habits are key.
Making Exercise a Lifelong Habit
To sustain motivation and make working out a regular lifelong habit, seniors can:
Join community fitness classes designed for older adults to meet peers and enjoy group energy.
Find an exercise buddy for mutual support and accountability.
Incorporate activity into daily routines like housework or gardening.
Track progress with a journal, app, or wearable device to stay motivated.
Focus on enjoyment first by choosing activities you find fun and energizing.
Listen to your body and be flexible about modifying plans when needed.
Reward small wins and don't dwell on temporary setbacks. Progress takes patience.
Staying active provides lifelong benefits for seniors' health, independence, and enjoyment of life. Following the guidance in this ultimate guide can help older adults start and sustain customized exercise routines tailored to their unique needs and abilities. The key is taking the first step!
FAQs:-
1. How can seniors exercise if they have chronic pain or mobility issues? Ans: Consult a physical therapist to design a program suited to your health conditions. Low-impact activities like water aerobics, chair yoga, walking, or Tai Chi. This can help improve strength and mobility without aggravating pain. 2. What home exercises should seniors do if they can't get to a gym? Ans: Simple strength exercises like squats or planks using your body weight are very effective. For staying active, consider chair aerobics, stretching routines, jogging in place, or engaging in activities like gardening and household chores. These can be effective ways to incorporate movement into your routine. 3. How long does it take to see the benefits of a senior exercise routine? Ans: While some benefits, like better sleep or mood, can occur immediately. Research shows it takes about 6-8 weeks to begin noticing significant improvements in strength, balance, and cardiovascular health. Stick with the regimen to unlock the full benefits.
Conclusion:
And there you have it – a comprehensive guide to senior-friendly exercise routines, your ultimate key to unlocking a healthier and more vibrant life.
Staying active isn't just a phase – it's a lifelong habit. Join community classes, find an exercise buddy, and make it a part of your daily routine. Listen to your body, enjoy the journey, and celebrate small victories.
Remember, this guide is your companion on the path to a healthier and more vibrant you.
Take that first step, stay consistent, and relish the lifelong benefits that exercise brings. Here's to a future filled with strength, balance, and joy!
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