Search Results for: Why Walking is Critical for Your Health

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Why Walking is Critical for Your Health

Walking is a wonderful method of exercise.  Out of all the possible movements humans can perform for mobility, we are best at walking! Since most of us started at a very early age, we are familiar with walking.  It has different purposes and offers many benefits.  We walk to get somewhere, to have fun, to relax, and to exercise.  Compared to other activities, walking is easy on your body and can fit into your busy schedule.  Walking daily can reduce stress, improve circulation and hormone regulation as well as benefit your overall well-being. It just makes you feel good!

As we consider what it means to age successfully, we must look at our ability to live safely, independently, and comfortably regardless of age.  In order to age successfully, we must be intentional about the process.  A walking routine can help you to manage each of these critical components to successful aging including: physical health, mental health, emotional health, community, and finances (particularly if leading a healthy lifestyle helps you to avoid the ever growing costs of health care).

Almost anyone can walk, even those who may have a temporary or permanent medical condition which doesn’t allow for other forms of exercise. Walking can still be appropriate for those with the following conditions:

  • Certain Forms of Arthritis – There are 171 different kinds of arthritis. Although causes and presentations vary, the most common form is osteoarthritis (OA). Regular exercise and a range of motion (ROM) program is a critical component to proper management of arthritis. For more information specifically on Rheumatoid Arthritis, please refer to Q & A: Exercises Beneficial in Managing Rheumatoid Arthritis.
  • Joint Replacement – As America’s population continues to age, total joint replacement has become an increasingly more popular method to treat pain and arthritis in joints.
  • Morbid Obesity – Morbid obesity is defined as a Body Mass Index (BMI) greater than 40 or having more than 100 lbs. of body weight.
  • Recent Medical Procedures or Injury – Often after a medical procedure, physicians will advise not to run or participate in overly strenuous exercise during recovery. Walking is nearly always indicated as part of a recovery process (particularly after spinal surgery). Many lower leg surgeries may indicate a reduced or non weight bearing time period when walking isn’t recommended. Always refer to your physician and physical therapist regarding when to avoid activity. Once you have sufficiently healed, you can taper back into your prior level of activity and walking program. Your physician or physical therapist can offer advice on how to safely resume your activities.
  • Chronic Injury or Illness – Past injuries or illness can cause permanent injury and debility. Sometimes it may cause someone to have to permanently alter his/her ability to participate in more high impact activities. Other forms of chronic disease, such as fibromyalgia, may make intense exercise unreasonable. In almost all of these cases, a walking program may be indicated.
  • Severe Osteoporosis – Osteoporosis is the weakening of the bones. Besides dietary modification, the best course of treatment is weight bearing activities such as weight training and walking.

Recreation

Walking is a wonderful form of exercise.  Regardless of your age and fitness level, I believe walking should be part of a healthy lifestyle.  Many of the benefits of walking overlap.  Improving your circulation and hormone function will have a positive effect on other areas of your health.

What are the benefits of walking?

  • Lowers the risk of heart disease, stroke, and diabetes.
  • Lowers your risk of cancer, including breast cancer.
  • Improves circulation and blood flow to the entire body.
  • Releases stress reducing hormones.
  • Releases hormones that can control blood sugar levels for up to 24 hours. This helps to reduce your risk of diabetes while keeping your energy levels stable throughout the day.
  • Keeps your mind sharp and reduces your risk of Alzheimer’s disease and dementia.
  • Boosts your immune system.
  • Improves sleep quality.
  • Reduces pain levels.
  • Helps to manage arthritis symptoms. Please refer to Exercise is an Effective Treatment for Knee Arthritis Pain.
  • Helps to maintain your eyesight and avoid cataracts through improved circulation.
  • Reduces the risks of periodontal disease.
  • Burns calories.
  • Helps to prevent constipation.
  • Walking in a fasted state can help your body to learn how to utilize fat more efficiently as an energy source.
  • We are naturally good at walking. Do it daily!
  • It is a weight bearing activity that can be beneficial in reducing osteoporosis.
  • Keeps the spine healthy. The walking motion is vital to nutrient exchange in the spinal discs.

Typical guidelines suggest walking for 30 minutes per day, five or more times per week.  The recommended 30 minutes per day doesn’t need to be performed all at once.  I highly encourage you to walk more than 30 minutes–just in shorter sessions throughout the day.  When formulating a walking plan, look for ways to add a short distance here and there.

As part of a regular exercise plan, walking in the morning can be an excellent method to help energize your day by starting out on the right path mentally and emotionally.  If performed prior to breakfast, walking also has the additional benefit of helping to regulate your appetite.  When performing low intensity exercise in a fasted state, your fat burning capability increases while your hormone levels stabilize.  Walking after dinner has a similar effect on hormone levels (particularly with stabilizing insulin levels).

If you want to increase the amount of calories burned during a walk, you may need to make a few changes to your morning or evening stroll.  Don’t walk at your preferred speed.  The trick is to make your body inefficient by walking slower, faster, uphill, downhill, or at varying speeds.  Perform a high intensity workout by walking uphill briskly or using the Fartlek method.

Nordic walking, which utilizes walking poles that can help to stabilize you if your balance is poor, is also very popular. The use of walking poles can reduce stress from your back and lower extremity joints, increase your body strength, and burn more calories than traditional walking!

The most important component of a walking program is actually doing it!  If you are unable to ambulate safely or need an assistive device to ambulate safely, walk with a friend or group.  You may consider walking in safe location, such as a shopping center or mall, to avoid environmental hazards.  With a little thought and preparation, walking can be possible for nearly everyone.  If you are experiencing issues with balance, safety or other orthopaedic concerns, please consult a physical therapist.  The American Physical Therapy Association (APTA) offers a wonderful resource to help find a physical therapist in your area.  In most states, you can seek physical therapy advice without a medical doctor’s referral (although it may be a good idea to hear your physician’s opinion as well).

Choose walking as an intentional exercise and add it to your daily activities as part of a healthy lifestyle.  You will feel better and likely live longer when you incorporate this critical component to aging gracefully and successfully.

Which benefits have you experienced from your walking program? Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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7 Strategies to Renew Your Health

I often hear others comment, “It’s too late to make a change now. I’m too old!” Worse yet, so many people actually believe that, but I don’t! I believe that it is never too late to change. You are never too old or out of shape to make improvements and renew your life. Being healthy and aging well is not a single choice to be made once and then never re-visited. It is a series of constant choices that add up to a way of living and constant renewal.

Aging well encompasses all of the following aspects of our being: physical, mental, emotional, and spiritual. It also includes the community around us. This year, choose to make small consistent choices to renew these areas of your life. This will make all of the difference in aging well. Each person’s physical journey as he/she ages is different. Taking consistent and appropriate action now can vastly change future outcomes.

7 Strategies to Renew Your Health: 

Walk more!

Walking is one of the most fundamental activities we perform as humans. Research is very clear that frequent movements (like walking) are the key to avoiding many chronic conditions. Walking lowers your risk of Alzheimer’s disease, heart disease, stroke, and diabetes. It can lower blood sugar levels when performed directly after meals. Elevated blood sugar levels are a major contributing factor to excessive internal inflammation which is associated with most chronic illnesses. Walking can also be an essential component in psychological well-being. Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.

Embrace fashion.

The first step in adopting a new healthy behavior is to envision and feel what it would be like as if you had already adopted that new behavior. This allows your brain an opportunity to already feel what it would be like to make a change without fully doing so. This can be very motivating. Investing in gadgets or new work out attire, including new walking shoes, can be both motivating and fun. Get in the mindset of adopting the new behavior. Envision how you will look and feel once you have made the changes. Then go for it!

Take control.

There is nothing more important than your health. You have control over most of the aspects in your life that affect your health and well-being. Take charge, and empower yourself. You must be your greatest advocate. Western medicine is designed to keep you alive, not to help you thrive. Taking a passive role in your health is not a wise choice in America’s current health care environment. Only you are responsible for your health. Decisions now will determine how successful you age in the future.

Make the decision.

Research on willpower has shown that it is a finite resource. We actually use up our willpower during the day and have to replenish it daily. This is why you are more likely to “fall off the wagon” later in the day rather than earlier. Decide on the change and commit to the decision. Then implement structure to your day that causes the behavior to be more automatic. Therefore, eliminating the need to rely solely on willpower.

Maintain your strength.

Although all muscle fibers decline some as you age, the fast twitch (Type II) fibers show the most declines. Some loss of strength is anticipated as you age. Losing strength to the point of complete debility or loss of mobility and independence is not a normal aging process.

Strength training is a critical component to maintaining and growing additional Type II muscle fibers. The stronger you are, the more resistant to injury you are. You are more likely to maintain proper functional mobility. Also, strengthening of the core area (the abdominals and back extensors) helps to manage low back pain.

Perform high intensity training (HIT).

The research on the effectiveness of HIT continues to grow. Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition. It is now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.

Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high. You should be breathing heavy. Accommodations can be made for almost any type of medical condition. For example, HIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool. You can also walk uphill at a quick pace, then stop and rest. The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.

If you feel unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist.

Get started!

Make 2022 your year to renew your commitment to make the necessary changes that will empower you to age well. Most importantly, just get started! It’s never too late to maximize your health and well-being in 2022 by implementing these 7 strategies.

Which strategy can you implement in order to age well in 2022? Please leave your comments below.

Thank you for supporting The Physical Therapy Advisor! I look forward to serving you in 2022! If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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7 Strategies to Renew Your Health in the New Year

I often hear others comment, “It’s too late to make a change now. I’m too old!” Worse yet, so many people actually believe that, but I don’t! I believe that it is never too late to change. You are never too old or out of shape to make improvements and renew your life. Being healthy and aging well is not a single choice to be made once and then never re-visited. It is a series of constant choices that add up to a way of living and constant renewal.

Aging well encompasses all of the following aspects of our being: physical, mental, emotional, and spiritual. It also includes the community around us. This year, choose to make small consistent choices to renew these areas of your life. This will make all of the difference in aging well. Each person’s physical journey as he/she ages is different. Taking consistent and appropriate action now can vastly change future outcomes.

7 Strategies to Renew Your Health in the New Year: 

Walk more!

Walking is one of the most fundamental activities we perform as humans. Research is very clear that frequent movements (like walking) are the key to avoiding many chronic conditions. Walking lowers your risk of Alzheimer’s disease, heart disease, stroke, and diabetes. It can lower blood sugar levels when performed directly after meals. Elevated blood sugar levels are a major contributing factor to excessive internal inflammation which is associated with most chronic illnesses. Walking can also be an essential component in psychological well-being. Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.

Embrace fashion.

The first step in adopting a new healthy behavior is to envision and feel what it would be like as if you had already adopted that new behavior. This allows your brain an opportunity to already feel what it would be like to make a change without fully doing so. This can be very motivating. Investing in gadgets or new work out attire, including new walking shoes, can be both motivating and fun. Get in the mindset of adopting the new behavior. Envision how you will look and feel once you have made the changes. Then go for it!

Take control.

There is nothing more important than your health. You have control over most of the aspects in your life that affect your health and well-being. Take charge, and empower yourself. You must be your greatest advocate. Western medicine is designed to keep you alive, not to help you thrive. Taking a passive role in your health is not a wise choice in America’s current health care environment. Only you are responsible for your health. Decisions now will determine how successful you age in the future.

Make the decision.

Research on willpower has shown that it is a finite resource. We actually use up our willpower during the day and have to replenish it daily. This is why you are more likely to “fall off the wagon” later in the day rather than earlier. Decide on the change and commit to the decision. Then implement structure to your day that causes the behavior to be more automatic. Therefore, eliminating the need to rely solely on willpower.

Maintain your strength.

Although all muscle fibers decline some as you age, the fast twitch (Type II) fibers show the most declines. Some loss of strength is anticipated as you age. Losing strength to the point of complete debility or loss of mobility and independence is not a normal aging process.

Strength training is a critical component to maintaining and growing additional Type II muscle fibers. The stronger you are, the more resistant to injury you are. You are more likely to maintain proper functional mobility. Also, strengthening of the core area (the abdominals and back extensors) helps to manage low back pain.

Perform high intensity training (HIT).

The research on the effectiveness of HIT continues to grow. Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition. It is now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.

Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high. You should be breathing heavy. Accommodations can be made for almost any type of medical condition. For example, HIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool. You can also walk uphill at a quick pace, then stop and rest. The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.

If you feel unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist.

Get started!

Make 2021 your year to renew your commitment to make the necessary changes that will empower you to age well. Most importantly, just get started! It’s never too late to maximize your health and well-being in 2021 by implementing these 7 strategies.

Which strategy can you implement in order to age well in 2021? Please leave your comments below.

Thank you for supporting The Physical Therapy Advisor! I look forward to serving you in 2021! If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. In case you haven’t already, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Why You need an annual Physical Therapy (PT) Evaluation

As we age, most of us hope to experience a lifestyle that is fun, rewarding, and meaningful.  Maintaining mobility and independence are fundamental components to aging well.  Unfortunately, too many older adults in the United States experience chronic disease, illness, and debility.  Some of the most common chronic illnesses facing older adults (such as heart disease, diabetes, obesity, pulmonary diseases, and neurological disorders) are sadly considered a normal part of the aging process, when in fact they are not.

Although chronic disease, illness, and debility are common in today’s society, it’s not part of a normal aging process.  The normal aging process should allow you to maintain your most basic mobility and independence until the end of life.  To insure this happens, it’s critical to be proactive about the aging process.

Physical therapy can be an important and integral component to aging well.  As a physical therapist (PT), I’m a strong advocate for all older adults to see a physical therapist at least one time per year for a movement and functional screening examination.  This is an opportunity to develop an exercise and training prescription to address any new physical issues or impairments that are starting to occur.  A PT can help to establish a preventative training program that allows you to identify any areas of concern (such as decreasing balance, accelerated loss of muscle or bone mass).

Many of the most common chronic illnesses or impairments start off as somewhat minor annoyances.  However, when left untreated, they can develop into debilitating and life changing impairments.

For example, a case of knee pain left untreated can progress and slowly limit your function.  This can eventually lead to severe muscle weakness, ongoing chronic pain, and the loss of your ability to perform even the most basic tasks (such as standing up from a chair or toilet and walking independently).

Now imagine if your knee pain was proactively dealt with.  During your PT evaluation, you work with your PT to develop an individualized exercise and stretching prescription.  Upon implementation, your knee pain resolves!  Now you have a preventative training program to decrease your risk of developing knee pain again.  In addition, you’re set up for success in continuing your healthy and active lifestyle as part of aging well.

A yearly PT evaluation, including the opportunity to develop an individualized training program, is essential in order to address any physical impairment early in the process.  Taking a proactive stance to address noted physical impairments is a critical step in insuring a health aging process while maintaining mobility and independence which is vital to age well. 

If you’re interested in learning more about how physical therapy can help you to age successfully and improve your health span, be sure to subscribe to my e-mail list and YouTube channel as well as join our community on Facebook by liking The Physical Therapy Advisor!

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Why Exercise can Reduce Your Risk of Falling

There are many aspects that should be addressed as part of a thorough fall prevention program. None of them should be to limit mobility except in only the most extreme scenarios.  A thorough exercise program is a critical first step in reducing falls.  The American College of Sports Medicine (ACSM)’s Exercise and the Older Adult and The Office of Disease Prevention and Health Promotion’s Physical Activity Guidelines both state the need for all adults (and especially, older adults) to remain active in order to reduce the risk of falling.

Senior couple in the gym

A thorough exercise program should address the following four basic areas of fitness and mobility: balance; strength; cardiovascular (aerobic conditioning); and flexibility. Before starting a new exercise program, it’s best to consult with your physician to resolve any potential medication issues and be certain that you are healthy enough for exercise.

Balance

Visual System

This is the relationship of the head and eyes to your surroundings. Most people are very dependent on their eyesight for balance. Eyesight is easily impaired in dark or dimly lit environments. It tends to decrease with age due to medical conditions, such as glaucoma or macular degeneration.

Vestibular System

Our vestibular system is part of our inner ear. It provides us with information on head acceleration and gravity. It also works closely with our brains to process information on the head’s position in its environment. It helps us produce reflexes which affect our sense of equilibrium and our eyes’ ability to hold a gaze on a desired target.

Somatosensory / Proprioceptive System

The integration of the neurological system (including the brain and nerves throughout the body) with the musculoskeletal system is the somatosensory system. This includes all the touch and movement nerve receptors in the muscles, tendons, and joints. This also includes our ability to distinguish between hot and cold.

Proprioception, which is part of the somatosensory system, is a fancy word describing our brain’s ability to know where we are located in space. For example, if we close our eyes and lift our arms overhead, we know where our arms are located.

A common problem affecting the somatosensory system is neuropathy. One very common form of neuropathy is from diabetes. Neuropathy is when the nerve cells (typically in the extremities like hands and feet) will die. This may be due to poor blood supply, trauma, infection, disease, or even side effects from medication. The death of the nerve is the “neuropathy” which presents initially when a person may feel cramping, shooting or burning pain. Ultimately, it affects the person’s ability to feel sensations which causes numbness. Having numb feet makes it very difficult to balance!

For more information on balance, please refer to Q & A: How Do I Improve Balance? (Part I).

Strength

Strength training is ideally performed two or more days a week and includes a rest day in between sessions. The focus should be on a slow regular progression of weight bearing exercises which are designed to improve posterior chain strength. This includes the back extensors, buttocks, and hamstring muscles. The focus should also be on the calves and quadriceps muscles. Each plan must be designed for you as the individual.

The overload principle states that a greater than normal stress or load on the body is required for training adaptation to take place. The one exercise that should be addressed in some form or another is the squat. This basic movement insures that you can move from a sitting to standing position.

In short, the squat works just about every muscle in the trunk down toward the legs. These muscles are critical for all functional mobility related movements, including walking; getting up from a chair or a toilet; or picking up someone or something. The squat is a critical exercise to maintain mobility and function as we age.

Cardiovascular (Aerobic Conditioning)

Aerobic conditioning is ideally performed for a total of 150 minutes per week. It should be performed in at least ten minute intervals at a moderate intensity.

High Intensity Training (HIT) or High Intensity Interval Training (HIIT) may also be implemented into a cardiovascular training program. The research on the effectiveness of HIT continues to grow. Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition.  It’s now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.

Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high. You should be breathing heavy.  Accommodations can be made for almost any type of medical condition.  For example, HIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool.  You can also walk uphill at a quick pace, then stop and rest.  The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.

Walking should also be implemented into a daily cardiovascular program. Ideally, your walking program will be separate from your specific 150 minutes of cardiovascular exercise per week.

Flexibility

Stretching is ideally performed 10-15 minutes for five days per week. An excellent time to work on a flexibility program is after a workout.  Static stretching is an excellent method to maintain flexibility, and it’s ideal to perform during a cool down.

Tai Chi is an excellent form of exercise that positively affects your flexibility, strength, and stability while stimulating the somatosensory system. Yoga, like Tai Chi, also addresses many of these same areas.

Foam rolling is also an excellent method to improve flexibility. Individuals taking blood thinning medications or with blood clotting disorders should consult his/her physician prior to using a foam roller for mobilization.

For more information on flexibility, please refer to How to Maintain Healthy Joint Motion.

Each exercise program should be tailored to the individual. A physical therapist can help you design and implement an exercise program.  Physical therapists can also help you address the risk factors listed in What You can do to Prevent Falls.

The American Physical Therapy Association (APTA) offers a wonderful resource to help find a physical therapist in your area. In most states, you can seek physical therapy advice without a medical doctor’s referral (although it may be a good idea to hear your physician’s opinion as well).

Which area of fitness and mobility (balance, strength, cardiovascular, and flexibility) could you specifically improve on in order to reduce your risk of falling? Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

Disclaimer:  The Physical Therapy Advisor blog is for general informational purposes only and does not constitute the practice of medicine or other professional health care services, including the giving of medical advice.  No health care provider/patient relationship is formed.  The use of information on this blog or materials linked from this blog is at your own risk.  The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment.  Do not disregard, or delay in obtaining, medical advice for any medical condition you may have.  Please seek the assistance of your health care professionals for any such conditions.

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How to Maintain Healthy Joint Motion

Healthy aging could be defined as having the physical, mental, social, emotional, and spiritual capacity to live life on your terms. Maintaining adequate health is a combination of physical strength, cardiovascular endurance, joint motion, and balance in order to perform activities of daily living (ADLs).  This includes any or all desired tasks, such as picking up your grandchildren, to playing golf or running.

The ability to move a joint through its full range of motion (ROM) is critical in maintaining the ability to perform many important functional tasks. Imagine trying to lift a box overhead with a shoulder that only has half its motion.  That makes for a very difficult task.  There are many reasons for loss of joint motion:  muscle or tendon tears; generalized muscle weakness; paralysis; and severe arthritis.

Typically, osteoarthritis (OA) will occur in a joint that has previously been injured or one that doesn’t adequately move. Movement allows the proper nutrients to be circulated through the blood and synovial fluid that coats and lubricates the joint.  There are also genetic factors that may predispose a person to developing OA, which is one of 171 different types of arthritis.

How can you best maintain joint mobility throughout the aging process? What is the minimum effective dose to help insure joint mobility as you age well? The key to maintaining mobility is to take each joint of the body through its full range of motion (ROM) at least once per day.

ShoulderPulleyExercise

A crucial component to joint health and mobility is to insure that the joint surfaces remain coated with the body’s natural lubricant known as synovial fluid. Synovial fluid is best circulated in joints through mobility.  To insure that the entire joint surface is coated, a full arc of motion needs to be performed.

By performing a full arc of motion for each joint, you also insure that the associated ligaments, tendons, and musculature can accommodate for this motion and won’t shorten over time due to lack of use. Moving each joint through a full ROM daily is the key to maintaining motion.  In order to insure optimized healthy aging, it’s best to move that joint frequently.

The latest research indicates that sitting for more than two hours at a time can significantly lessen your life span. The real headline should read, “Even if you are a regular exerciser, sitting for more than two hours a day will still lower your life span.”

Frequent movement throughout the entire day is critical for health.  This includes frequent mobility as it is important for joint health as well as critical for cardiovascular health. Ideally, you should choose movements and exercises that are functional and address multiple joints at the same time.

How to Maintain Healthy Joint Motion:

  • The Squat. The squat activates nearly all of the muscles in the lower leg. It also takes the hips and knees into end range flexion as well as the ankles into near end range dorsiflexion. The squat is particularly effective at activating the muscles in the legs referred to as the posterior chain, which includes the hamstrings, the glutes (or buttock muscles), and the hip adductors (or the groin muscles). It also activates muscles in the hips, the calves, the stabilizing muscles in the ankles, the quadriceps, and as well as the core (the abdominals and lumbar extensor muscles). These muscles are critical for all functional mobility related movements, including walking; getting up from a chair or a toilet; or picking up someone or something. For more information on squatting, please refer to 7 Reasons Why the Squat is Fundamental to Life.
  • Tai Chi and Yoga. Tai Chi, yoga, and Qigong all implement slow simple movements into a full body exercise that can help you to maintain your mobility, balance, strength, and general health as you age.
  • Stretching and Self-Mobilization. There are generally 5 Ways to Improve Range of Motion when utilizing different stretching methods or self-mobilization. Using a foam roller is an excellent method to decrease pain and improve mobility throughout the hip and pelvis. For more information on how to use a foam roller, please refer to Foam Rolling for Rehabilitation.
  • Shoulder Pulley. A simple, yet popular, method to maintain shoulder motion is through a shoulder pulley. Shoulder pulleys are an excellent way to use active assistive motion to regain motion in the shoulder post injury or surgery. I also instruct many of my clients to utilize shoulder pulleys for pain management as well as a prevention strategy for arthritis and loss of shoulder motion and function.

Maintaining adequate joint mobility and range of motion is an important component in healthy aging and can be a critical strategy in order to avoid many orthopaedic or arthritic conditions. Be proactive now, so you can save yourself from experiencing pain and debility in the future. It’s never too early or too late to implement strategies to help you age well!

Which strategy do you use to maintain your joint range of motion and mobility? It could be as simple as using the foam roller or a shoulder pulley.  Please leave your comments below.

Looking for that exercise or book I mentioned in a post?  Forgot the name of a product or supplement that you’re interested in?  It’s all listed in the Resource Guide. Check it out today!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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7 Strategies to Improve Your Health in 2016

Portrait of a happy fit couple standing over white background

I often hear clients comment, “It’s too late to make a change now. I’m too old!”  Worse yet, so many people actually believe that, but I don’t!  I believe that it is never too late to change.  You are never too old or out of shape to make improvements in your life.  Being healthy and aging well is not a single choice to be made once and then never re-visited.  It is a series of constant choices that add up to a way of living.

Aging well encompasses all of the following aspects of our being: physical, mental, emotional, and spiritual. It also includes the community around us.  This year, choose to make small consistent choices to improve these areas of your life.  This will make all of the difference in aging well.  Each person’s physical journey as he/she ages is different.  Taking consistent and appropriate action now can vastly change future outcomes.

The purpose of The Physical Therapy Advisor web site is to assist you by addressing the physical component in your successful aging journey. My desire is to help you understand how to safely self-treat and manage common musculoskeletal, neurological, and mobility related conditions in a timely manner so you can reach your optimal health.

7 Strategies to Improve Your Health in 2016:

Walk more!

Walking is one of the most fundamental activities we perform as humans. Research is very clear that frequent movements (like walking) are the key to avoiding many chronic conditions.  Walking lowers your risk of Alzheimer’s disease, heart disease, stroke, and diabetes.  It can lower blood sugar levels when performed directly after meals.  Elevated blood sugar levels are a major contributing factor to excessive internal inflammation which is associated with most chronic illnesses.

Walking as exercise and generally walking more during the day should be considered the first line defense in slowing the aging process and maintaining functional independence.  For more information on the benefits of walking, please refer to Why You Should Walk, Not Run and Why Walking is Critical for Your Health.

Embrace fashion.

The first step in adopting a new healthy behavior is to envision and feel what it would be like as if you had already adopted that new behavior. This allows your brain an opportunity to already feel what it would be like to make a change without fully doing so.  This can be very motivating.  Investing in gadgets or new work out attire, including new walking shoes, can be both motivating and fun.  Get in the mindset of adopting the new behavior.  Envision how you will look and feel once you have made the changes.  Then go for it!

Take control.

There is nothing more important than your health. You have control over most of the aspects in your life that affect your health and well-being.  Take charge, and empower yourself. You must be your greatest advocate.  Western medicine is designed to keep you alive, not to help you thrive.  Taking a passive role in your health is not a wise choice in America’s current health care environment.  Only you are responsible for your health.  Decisions now will determine how successful you age in the future.  For more reasons on why you must take control of your health, please refer to 6 Reasons to Self-Treat and Manage Your Health.

Make the decision.

Research on willpower has shown that it is a finite resource. We actually use up our willpower during the day and have to replenish it daily.  This is why you are more likely to “fall off the wagon” later in the day rather than earlier.  Decide on the change and commit to the decision.  Then implement structure to your day that causes the behavior to be more automatic.  Therefore, eliminating the need to rely solely on willpower.

Maintain your strength.

Although all muscle fibers decline some as you age, the fast twitch (Type II) fibers show the most declines. Some loss of strength is anticipated as you age.  Losing strength to the point of complete debility or loss of mobility and independence is not a normal aging process.  For more information, please refer to 3 Strategies to Start Right Now to Improve Health Span.

Strength training is a critical component to maintaining and growing additional Type II muscle fibers. The stronger you are, the more resistant to injury you are.  You are more likely to maintain proper functional mobility.  Also, strengthening of the core area (the abdominals and back extensors) helps to manage low back pain.  When you subscribe to my e-mail newsletter, you will automatically gain access to my FREE resource, 10 Minutes per Day Low Back Pain Prevention Guide. These specific strengthening exercises will help you to not only prevent low back pain, but self-treat it, too.

Perform high intensity training (HIT).

The research on the effectiveness of HIT continues to grow. Even more impressive are the findings that HIT can be safely performed at any age and with almost every medical condition.  It is now even being implemented in many progressive Cardiopulmonary Rehabilitation Programs, where people are recovering from all kinds of cardiac and pulmonary disorders such as COPD, heart attacks, and heart valve replacements.

Perform your cardio activity in short bursts (ranging from 30-60 seconds at a time) followed by a one to two minute recovery. The 30-60 seconds should be at a high intensity, meaning your rate of perceived exertion (RPE) is high. You should be breathing heavy.  Accommodations can be made for almost any type of medical condition.  For example, HIT may be performed while using a stationary bicycle, an upper body only bicycle, a rowing machine or in the pool.  You can also walk uphill at a quick pace, then stop and rest.  The point is to get your heart rate up, and then bring it back down for a full recovery prior to repeating.

If you feel unsure as to how to safely perform this type of training, please seek the help of a competent cardiopulmonary trained physical therapist or exercise physiologist. The American Physical Therapy Association offers a wonderful resource to help find a physical therapist in your area.

Get started!

Make 2016 your year to make the necessary changes that will empower you to age well. Most importantly, just Get Started!

Also, I would encourage you to check out my Resource Guide. The specific exercise section is full of rehabilitation exercises ranging from low back pain to knee pain.  These .pdf files include photos and detailed descriptions to help you get started.  This list of resources also includes books, products, resources, supplements, topical agents, videos, and web sites that I personally use and recommend to my family, friends, clients, and patients (for use in the clinical setting).

For additional strategies to improve your health, please refer to 15 Strategies to make 2015 Your Healthiest Year Ever.

Which strategy can you implement in order to age well in 2016? Please leave your comments below.

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com. Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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3 Strategies to Start Right Now to Improve Health Span

You have likely heard about the life span revolution in the media. Many feel we are on the cusp of significantly advancing the length a person can live.  When in fact, the actual average number of years a person is expected to live has been stable or slightly decreasing.  This is entirely due to poor nutrition, lack of physical activity, and environmental factors.  Although the promise of a long life is appealing, one must ask an important question: Is a long life really what you want if there is no quality? Increasing the number of years that you live is not as important as increasing the way you can live those added years.  Spending an extra 5 or 25 years alive, but ill, is a curse not a blessing.

Today’s pharmaceutical giants, who fund much of this research, don’t want you to feel well during this time. Their intentions are likely not altruistic.  Imagine a longer lived population that is chronically ill.  Sounds like a lucrative opportunity, doesn’t it?

Now the good news! There are very simple and scientifically proven techniques that will allow you to improve your health span AND life span.  Health span refers to the period of time during one’s life that you are generally healthy and free from disease.

Physical factors that address health span include strength, balance, flexibility, and endurance. All of these factors affect your mobility during your life.  These same factors all contribute to your body’s physical resiliency.  Maintaining your mobility is critical for all body functions and is fundamental in avoiding chronic illness.

Elderly couple walking through the park hand in hand

3 Strategies to Start Right Now to Improve Health Span:

Weight Training

Weight training (in particular, barbell training) is a critical component in physical resiliency. Lifting appropriately heavy weights is applicable for almost everyone regardless of age and/or present health status. Weight training has positive benefits on: muscle strength; bone density; cardiovascular performance; neurologic performance and adaptability; mental and cognitive function; and proper hormonal regulation.

Barbell training is the most effective method due the progressive load on the skeletal system and the muscle pull which is exerted on the bone. It fights off frailty! It increases your body’s margin for error when illness or injury occurs. With proper guidance and the right exercise prescription/dosage, nearly everyone can improve in strength and benefit from weight training. To quote Mark Rippetoe, “Stronger people are harder to kill than weak people and more useful in general.”

Resistance training (other than through barbell training) can also be beneficial. An example of resistance training would be any type of pushing or pulling exercise that exerts a force on the muscle, which causes it to work harder than it would normally.  The key to all training is that the system must be properly overloaded to produce the desired effect.  Too little and you will not receive a positive benefit.  Too much and you risk injury.  This overload principle must guide all exercise routines if there is to be actual success and benefit from the program.  Although any properly dosed/prescribed form of resistive exercise would be beneficial, the most effective exercises either activate large muscle groups and/or load the skeletal system.  Examples include squats, lunges, and dead lifts.

High Intensity Training (HIT)

High Intensity Training (HIT) or High Intensity Interval Training (HIIT) involves performing short bursts (ranging from 30-60 seconds at a time) of activity followed by a 1-2 minute recovery. The 30-60 seconds should be at a high intensity, meaning that your rate of perceived exertion (RPE) is high and you’re breathing heavy.

The research involving HIT is ever evolving. Thus far, it appears that HIT may provide superior health benefits when compared to almost any other type of exercise. It has significant positive effects on hormone regulation, particularly Human Growth Hormone (HGH). It regulates insulin sensitivity and increases cardiovascular function (VO2 Max). It not only boosts metabolism, but it leads to greater fat loss than traditional forms of exercise.

There is ongoing research on its effects on all forms of chronic disease and illness, including Alzheimer’s disease, dementia, and cardiovascular disease. Preliminary evidence shows that HIT (when performed correctly) leads to superior benefits in much shorter bouts of exercise.

Walking after Meals

Diabetes and metabolic syndrome are major contributors to cardiovascular disease and most neurologic disorders, such as dementia. Heart disease remains the number one killer in men and women today. Regulation of blood sugar and insulin levels is such a critical aspect of being healthy in today’s sedentary, high fructose corn syrup filled lifestyle. Proper blood sugar and insulin regulation should be a primary concern of anyone desiring to live a long healthy life.

Walking after meals has been shown to stabilize blood sugar levels. It’s also an excellent way to boost metabolism and connect with friends and family.  Frequent walking is the most important physical activity a person can engage in.

Although there are many aspects (mental, social, financial, physical, spiritual, and emotional) to address in order to optimize your health span, it is clear that strength training, high intensity training (HIT), and walking after meals is critical in maximizing your health span and aging well.

What are some practical actions that you can take today to improve your health span? Please leave your comments below.

I would encourage you to sign up to receive each week’s blog post sent directly to your e-mail–making it even easier and more convenient! Advice will be related to physical therapy related topics; physical fitness and performance; health and nutrition; injury prevention and rehabilitation; and successful aging and elder care. I will provide useful and practical types of “how to” information, including methods to safely self-treat and manage common physical therapy related conditions. In addition, you will receive priority when submitting questions to be featured in an upcoming blog post by e-mailing contact@thePhysicalTherapyAdvisor.com.  Be sure to join our growing community on Facebook by liking The Physical Therapy Advisor!

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7 Reasons Why the Squat is Fundamental to Life

If you were born and raised in an industrialized nation (like the U.S.A.), then squatting was probably something you did as a child.  As soon as you became school age, you rarely squatted again.  In other countries around the world, squatting is a normal part of daily life.  In countries such as India and in many Asian countries, it is common to see very aged individuals who are still perfectly capable and comfortable in a full squatting position.  When was the last time you saw a 75 year old man in a full squat?  (A full squat will vary from person to person, but typically your hips are well below your knees and your thighs are past a parallel position.)

Here are 7 reasons why we should continue squatting as a lifelong pursuit:

1. Maintain Lower Extremity Strength: The squat activates nearly all of the muscles in the lower leg. It is particularly effective at activating the muscles in the legs referred to as the posterior chain, which includes the hamstrings, the glutes (or buttock muscles), and the hip adductors (or the groin muscles). It also activates the calves, the stabilizing muscles in the ankles, the quadriceps, as well as the core (the abdominals and lumbar extensor muscles). In short, the squat works just about every muscle in the trunk down toward the legs. These muscles are critical for all functional mobility related movements, including walking; getting up from a chair or a toilet; or picking up someone or something.

2. Maintain Lower Extremity Range of Motion (ROM): Moving into a full squat position takes quite a bit of flexibility. Most children have no problem squatting. As we age, we tend to become less flexible which is primarily due to non-use. Physiologically, muscles, tendons, and ligaments lose some elasticity and can become stiff. The squat requires good hip mobility, knee mobility, lumbar and pelvic mobility as well as ankle mobility. It requires adequate muscle length and joint range of motion in all of the major joints of the lower leg and all of the major muscles of the lower limb.

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3. Maintain Bone Density: Squatting activates the major muscles of the lower limb and trunk. The pull of the muscle against the bone stimulates the bone to grow and improve its density. Squatting is also a weight-bearing exercise meaning it is against gravity. If you add any type of resistance, then that load to the bone once again stimulates bone growth. Squatting is a fundamental movement to prevent osteoporosis.

4. Maintain Balance: Squatting activates the lower leg muscles. Adequate lower leg and trunk strength is a critical component to balance. It also activates the somatosensory system. This is the integration of the neurological system (including the brain and nerves throughout the body) with the musculoskeletal system. This includes all the touch and movement nerve receptors in the muscles, tendons, and joints. (Please refer to How Do I Improve Balance? (Part I) and How Do I Improve Balance? Part II.)

5. Aids in Digestion: Many people in “civilized nations” might not know this little known fact, but incidences of constipation have increased since the advent of the toilet. This is because people are no longer squatting in the woods, over a hole, or some form of plumbing. The body’s colon has three major parts: the ascending, transvers, and descending colon. When you are in a full squat, the thighs put pressure on the ascending and descending colon, which stimulates the smooth muscles to move (this is known as peristalsis). When in the full squat position, the rectum (which is a short, muscular tube which forms the lowest portion of the large intestine and connects it to the anus) is allowed to straighten and unkink. Feces collects in the rectum until pressure on the rectal walls causes nerve impulses to pass to the brain. The brain sends messages to the voluntary muscles in the anus to relax, which permits expulsion. If you are experiencing constipation, take a walk and then spend time relaxing in a full squat position.

6. Prevents Osteoarthritis: There are many potential causes, like trauma or infection, for osteoarthritis. Trauma can be from a one-time accident or due to accumulated trauma or over-use syndrome. Just as common as over-use causing osteoarthritis is under-use. A joint cannot remain healthy if it does not move through its full available range of motion (ROM) on a regular basis. If you never move into a full squat, then you likely never take your knees or hips through their full ROM. According to osteoarthritis statistics, countries in which people still rest and spend extended time in a full squat have the lowest incidences of osteoarthritis. Squatting does not cause arthritis; it actually protects the body from it.

7. Fundamental to All Mobility: Maintaining your ability to squat, and (more importantly), come up from a squat is vital. Your ability to do so is critical to your ability to function independently. In my experience of working with seniors, there are two main reasons why a person will need additional care and support: 1. The person can no longer safely get from point A to point B (this usually involves walking). 2. The person is no longer able to stand up from a sitting position. This means he/she cannot get up and down from a chair, a toilet, or even the bed. If you cannot perform these activities safely and independently, then you will need additional care. Typically, it is a major sign of failing health when an aged and infirmed person loses the ability to care for him or her due to weakness and other factors. (This statement is not directed at someone who has suffered a spinal cord injury or has some form of paralysis which affects his/her ability to utilize lower extremities.) The squat is a critical exercise to maintain mobility and function as we age.

Squatting is one of the first abilities we develop as a child, and it needs to be one of the last ones we lose as we age.  Your ability to perform a squat is fundamental to how you are able to function throughout your life.  Keep squatting!

If you have a question that you would like featured in an upcoming blog post, please email contact@thephysicaltherapyadvisor.com.

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Desk Jobs: How to Relieve Aches and Pains

Aches and pains…Could it be that you’re just getting older or that you’re less active, perhaps? Maybe it’s just a temporary phase in your life. You’ll grow out of it, right? The truth is, aches and pains are often associated with daily, ongoing, habitual mistakes. Take note of the word habitual – habits are key to understanding precisely why we experience certain discomforts during the day. If you’re one of the millions of people that have a desk job, and you’re also one of the millions who experience daily discomfort, it’s time to retrace your steps and reprogram your habits.

Desk jobs are often some of the most stressful positions in society, not only because of the immense responsibility afforded them, but also because of the physical pressure that type of daily routine places on the body.

Often, a desk job is underscored by a vigorous 9-5 schedule, and as you may know, that schedule leaves very little time for you to take note of your body and your habits. More often than not, you’re probably stuck in traffic on your way to work, you’re slightly late, you’ve possibly missed breakfast, you work right into lunch, and then you rush home for dinner with the family. Granted, not all your days look like this, but on average this might be what you deal with on a daily basis. Basically, it leaves no time for you to really take of yourself.

It comes as no surprise that you’re suffering from daily aches and pains. Sitting in the car, at the desk, at home, and during meals, impacts your health greatly. And furthermore, an unhealthy diet might be spurring on the discomfort. Even worse, you may not be drinking as much fluids as you should be, or maybe you’re substituting water with coffee. All these things add up. Our bodies are not made to withstand bad habits for too long.

The good news is, however, things can change. It may seem impossible right now, but take a look at just some of the ways in which you can change your daily routine for the better.

How to Relieve Aches and Pains:

Make Time in the Morning

We know that getting up may be tough, but the early hours of the morning really do give you the best chance to lay a powerful foundation for the day. Take just 20 minutes after you get up to be silent, stretch, drink a cup of herbal tea, meditate, or even read. Make that time yours, and the habits you create thereafter with be healthier and fruitful.

Take a Look at your Transportation

How far from work do you live? Do you have to drive? Could you challenge yourself to ride your bike? Any form of exercise you can incorporate into your day is a massive step towards relieving pain. The more you move, the better you feel. If you can avoid the traffic and the hours of sitting in the car, you’ll notice an amazing difference right away.

Drink Water

Throughout your day, it’s vital that you note how much water you’re drinking. If your joints and muscles aren’t lubricated, you’ll experience pain. Why not set yourself little reminders? Drink 8 oz. of water on the hour, ever hour, for example. Ultimately, you need to drink about 10 cups a day – challenge yourself to meet that goal.

Walk

And while we’re on the subject of water, why not meld two habits into one? Every time you drink some water, get up, walk around, and stretch a bit. In this way, you’re killing two birds with one stone. Walk to the water cooler, for example. Or if you’re adventurous, why not head to the kitchen and create a water-based drink with lemon or strawberries? Again, movement is vital, and the more you move, the faster you’ll heal. Please refer to Why Walking is Critical for Your Health.

Posture Matters

When you’re seated at your desk, it’s very important that you take note of your posture. Slouching or sitting with an unsupported lower back will eventually lead to pain. Make sure your desk isn’t too low and that your computer screen is at eye level. In this way you will prevent slouching and forward head movements, both of which could lead to problems down the line. Also, why not stretch every 20 minutes? In this way, you’ll prevent stiffness and future discomfort. Please refer to How to Improve Posture and Eliminate Pain.

Healthy Eating

All too often we assume that what we do is most important. While this might hold some truth, what we eat is equally as vital. The food you consume fuels your brain and body, so the better you eat the more productive and healthy you will be. And not only that, food heals. Eating more anti-inflammatory foods, healthy snacks, dark greens, nuts, and seeds, will help you relieve those aches and pain much sooner. Be sure to start with a healthy breakfast and to continue with your snacking, lunch and dinner in the same way. Be sure to include adequate amounts of protein while avoiding sugary foods.  Also, cut out some of the caffeine if you can – it can lead to anxiety and stress, both of which contribute to pain.

Get some Sunshine

Unfortunately, unless you work at Google, desk jobs don’t really come with too much time spent outside. That having been said, you can make the change. Why not get outside and eat your lunch in a park? Or, better still, take a little stroll and explore the area around you? Getting some vital Vitamin D, naturally, is imperative for a healthy body and mind. You’ll also find that the sunshine vitamin helps improve your mood, thereby making the decision to create better habits that much easier! Please refer to 7 Tips to Prevent Illness & Seasonal Affective Disorder (SAD).

Desk jobs don’t need to be a ticket to old-age, in fact, they offer a unique opportunity to change your habits for the better. By using the tools you have around you, by utilizing your time, and by noting the needs of your body, you’ll make serious headway into getting ridding of those aches and pains. Make your habits count!

What are some of your best tips on how to relieve aches and pains?  Please share below!

If you have a question that you would like featured in an upcoming blog post, please comment below or submit your question to contact@thePhysicalTherapyAdvisor.com.  In case you haven’t already, be sure to subscribe to my e-mail list and join our community on Facebook by liking The Physical Therapy Advisor!