We’re designed to move - we have moving parts, we work when we get power from food, and this movement of our body/parts of our body should happen very often. Unfortunately, though, we don’t move our bodies enough. We’re hunched over electronic devices for work and play - the smaller the device, the bigger the hunch. We binge-watch tv, thanks to on-demand providers like Netflix and YouTube. All of this inactivity is wreaking havoc on our ability to move fluidly. Think about it - when you stand up, how long does it take you to go from sitting to standing? Do you feel stiffness in certain joints as you get up? Those moving parts - aka your joints - are seizing up from lack of lubrication. When you’re stiff, you move more slowly. Until you can get your joints and muscles lubricated - by moving! - then, you can increase the speed of your movements. But when you don’t have a spring in your step, you look and act ‘old’. Why do we consider stiff and slow movements to be a sign of aging? Because older adults who are less active behave/move the same way. But you don’t have to be old to move in a slower, stiff way. You just have to be inactive - i.e., mostly sedentary. Kind of scary, don’t you think? Lack of physical movement is prematurely aging our society. So what’s the solution? Move more. It’s that simple.
And there’s a second level of ADLs: Instrumental activities of daily living (IADLs). They “are not necessary for fundamental functioning, but they let an individual live independently in a community.” Their mnemonic is SHAFT: Shopping, Housekeeping, Accounting, Food preparation/meds, Telephone/transportation. Sounds like more movement that allows independence. But I digress. Let’s return to the original list of ADLs. Can you put on a shirt unaided? Can you lift a fork to your mouth? Can you walk or even get in and out of bed? Can you sit down on the toilet and get up again unaided? Can your brush your own hair or teeth? All of these activities require motion, movement, physical activity. Call it what you will, I call it using your body to take care of yourself.
Tell your boss you’re taking a healthy “SMOKE” break for your body and your mind. And then get up from your desk and move. Go for a walk, stretch your arms up to the sky, twist and turn as you reenergize yourself head to toe. Not everything in our lives needs to be all or nothing. Just because you can’t make it to the gym doesn’t mean you can’t move. And even if you do go to the gym, you should still incorporate those snacks of movement/activity into your daily life. Be a perpetual motion machine and see how much better you feel. References:
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If you did choose to make a new year’s resolution this year, don’t feel too badly if it’s already slipped off your radar. Often, people try to pile on multiple resolutions, not even realizing that behaviour change is a challenging endeavour. Even trying to change one bad habit - i.e., do more of x, do less of y - is tough. And let’s be realistic - what’s so special about January 1st that you need to change your entire way of life, so to speak, on that date? It’s a rhetorical question; but the answer is nothing. There’s nothing special about that date. You can choose any moment of any given day to change your behaviour - you’re in control of your behaviour, thoughts, feelings. Please excuse me if that sounds trite, but it’s true. As a fitness instructor, I often hear people’s fitness-related resolutions. Perhaps they’re sharing this with me in the hopes that I’ll validate their behaviour. I love that people want to be physically fit and exercise more, but I hope my approval is not the only thing driving this behaviour. Because it won’t last if it is. Another trite comment coming, so brace yourself. The motivation to keep exercising needs to come from within; it’s called self-motivation, and it’s a key component of sustained behaviour change.
Let’s back up for a moment and talk about behaviour change. It’s a favourite topic of mine. I have 2 degrees in social psychology, so I’ve studied it. A lot. And behaviour change is also a popular topic in the fitness industry: personal trainers need to understand how to motivate people to change. That’s kind of their job. Did I mention I’m studying to be a personal trainer as well? The textbook is fantastic - published by the American College of Sports Medicine. (3) But I digress. I don’t want to bore you with a treatise on the theories of behaviour change. Suffice it to say that my favourite one at the moment is The Small Changes Model. Small is an acronym: Self-selected, Measurable, Action-Oriented, Linked to your life, Long-term. Pretty self-explanatory - you pick goals that you can track and measure, and that make sense in your life over the long term. But don’t think about the long-term; think baby steps. Remember, you need to keep at something to make it a habit. That’s why Classical Stretch/Essentrics always runs a 30-day health challenge at this time of year. Have you seen Classical Stretch, the TV version of an Essentrics workout? It’s 23-minutes long; surely you can commit to 23 minutes once a day. And remember, if you slip and miss a workout, there’s no need to pack it in. Just pick yourself up and get to it the next day. After a month, it’ll probably feel like a habit and you’ll just do it. And, if you are the type of person that needs a date to set your behaviour change plan in motion, next Wednesday is Ash Wednesday. That means Lent - giving something up for 40 days until Easter. Perhaps your “give up” could be your sedentary ways, in favour of an active lifestyle. Or just start now. What are you waiting for? References 1. http://www.eattoperform.com/2015/01/04/10-things-the-best-athletes-do-that-you-dont/
2. www.brainyquotes.com 3. American College of Sports Medicine: ACSM’s Resources for the Personal Trainer, 4th ed. (2014) Publishers: Wolters Kluwer; Lippincott Williams & Wilkins; pp. 194-222.
iHunch/iPostureBut that’s not the only thing adding to our hunched-over appearance. Our increasingly sedentary lifestyle coupled with our tendency towards iPosture is wreaking havoc on our bodies. What’s iPosture, you ask? If you’re hunched over a device, you’ve got iPosture. (1) It’s also been referred to as iHunch by New Zealand physiotherapist, Steve August. (2) Do you remember when a dowager's hump could only be seen on a little old lady? Well, that's no longer the case - thanks to smartphones and other tech devices, the "upper back forward hunch" of the elderly is no longer age-specific. August has been studying and treating the iHunch for 30 years. And this posture isn't just bad for our muscles and joints - it also impacts our mood: "the slouchy, collapsed position we take when using our phones actually makes us less assertive — less likely to stand up for ourselves when the situation calls for it". August and his colleagues found that the smaller the electronic device, the more insidious the effect: "the smaller the device, the more you must contract your body to use it, and the more shrunken and inward your posture, the more submissive you are likely to become." Power PosesPoor posture affects you physically, mentally and emotionally. You’ve heard me talk about the physical effects of iPosture - misalignment in your body that leads to joint pain and weak and/or tight muscles. But did you know that how you hold your body also affects your attitude and self-esteem? If you haven’t seen Amy Cuddy’s seminal 2012 TEDTalk, take a moment to watch it: As Cuddy says, “Two minutes is all you need…Tiny tweaks lead to big changes.” Cuddy and her colleagues had research participants assume “powerful” or “powerless” poses for 2 minutes and they then measured their hormone levels. The results? The hormonal changes in their brain chemistry showed increased confidence and risk-taking for those who had done power poses; while the powerless posers had decreased confidence and risk-taking. In essence, the powerless poses had increased their stress hormone (cortisol) and decreased their risk-taking hormone (testosterone). Defining Power Poses“The high-power poses were both expansive (meaning that the body took up a significant amount of space) and open (meaning that the limbs were held far away from the body), and the low-power poses were constricted and clenched”. (1, p. 199) Power Poses and the Link to ExerciseAmy Cuddy has just published a book called “Presence: Bringing Your Boldest Self to Your Biggest Challenges”, where she delves more deeply into how your body affects your mind. It’s social science meets fitness in a great read: “By adopting open, expansive postures, we make ourselves feel better…more powerful, confident, and assertive, less stressed and anxious, and happier and more optimistic.” (p. 207) Open posture…expansive…this sounds to me like a job for an Essentrics posture fix! According to a recent Fast Company review of the connection between posture and mood, people in slouched positions recall negative traits and powerless feelings about themselves more easily. (4) Conversely, people who are sitting up straight - i.e., with improve posture - more readily recall positive traits and empowering thoughts about themselves. This month’s appearance on Daytime Ottawa was all about improving your posture to improve your mood. Take a look: A 2-minute Essentrics Posture FixIf you don’t have time to watch my latest appearance, I’ll summarize the exercises below:
References
Images courtesy of Pixabay - copyright-free images: https://pixabay.com
Disclaimer: The following post deals with my experiences only, and should not be construed as medical advice. I’m a fitness professional, not a doctor. If you have concerns, please seek medical help. Note: all references & links are listed at the end of this post. 1: What you put in your mouthFor those of you who need to/want to eliminate gluten from your diet, meet Darpan Ahluwalia. Darpan owns Manotick Natural Market and My Gluten-Free Bakery. Manotick Natural Market carries a wide variety of high quality, third-party-tested supplements, vitamins, herbs, teas, cosmetics, and body care products. It is the largest gluten-free warehouse in Ottawa, a “one-stop shop for all your health needs”. There are many great natural food markets in the Ottawa area, and in my opinion, Market Natural Market is one of the best. There is always a Registered Nutritionist on staff to always answer your questions and to guide you in the right direction. Darpan is also a Certified Live Blood Analyst and a Product Knowledge Expert/Educator with over 14 years experience. She says, “I also do one-on-one consultations in Nutrition, in all areas of health from newborn to the elderly, but my specialty is Gut and Brain Health. I am the formulator of My Gluten Free Baked goods, high in nutrition without compromising taste.” Let me tell you, Darpan’s gluten free carrot cake is amazing - I highly recommend you try it. 2: How you like to spend your time (it’s not all about Essentrics!)One of the things I love most about teaching Essentrics is hearing from participants how it improves their performance in other activities. Even professional athletes practice Essentrics to improve their game - the NHL’s Montreal Canadiens call it their “secret weapon” for increasing on-ice speed and preventing injuries. Back here in Ottawa, this is what Michael says about Essentrics with Amanda: “Essentrics has certainly helped my golf game. At 75, I have more flexibility, strength and stamina since taking Essentrics. After 18 holes I am not tired and have no soreness.” Michael and his lovely wife Lynda have been attending Essentrics with Amanda twice a week since 2014. I introduced you to them last winter, when Michael was focused on walking 9 holes of golf: ‘Lynda has always attended regular fitness classes, while Michael is a golfer and didn’t do any other form of exercise. Then, Michael became very sick and weak, and lost 30 pounds over the course of his illness. Lynda wanted to get him back into something that he could do and would build up his confidence. Says Lynda, “as far as I’m concerned, Essentrics with Amanda has worked wonderfully.” Michael agrees, “I feel stronger and more supple, and I figure when I start golfing in the spring, I’ll be able to walk 9 holes, and walk 18 before the end of the season,” which he hasn’t been able to do since his illness.’ 9 months later, they were in South Carolina for a golf vacation, and Michael is up to 18 holes. I would say Essentrics with Amanda is their not-so-secret weapon, because I know they tell everyone how much they love the classes and how it helps them. Essentrics helps you get back to doing what you love, which is why I love it. 3: Controlling what goes into your mouthSomeone said to me the other day, "Being an adult means you can eat cake for breakfast." Ya, it does! But, being an adult also means you need to realize that 'cake for breakfast' shouldn't be the everyday choice. Heard of the "Freshman 15"? Young adults, finally away from home, tend to go overboard when making food choices and it quickly catches up with them. One of my goals as a parent is to instill proper eating habits in my kids, so they can eat cake for breakfast as well as make healthy choices the rest of the time. And, if I've failed, I'll make sure to send them to my friend, Lydia Di Francesco. Lydia is a personal trainer and coach who's in my village. Here's how Lyds describes her role: "I help women learn how to live a healthy lifestyle the easy way. I teach simple, yet effective, strategies for easy, healthy eating that's long-lasting and sustainable. You'll feel better and save time and money too! I work with clients through one-on-on personal training, online fitness and nutrition coaching and online education courses. 4: Prevention is keyThere’s a house nearby that is having its foundation repaired, and it’s taking a long time to complete. When your foundation is crumbling, you need to fix it to keep your house standing. The same goes for your feet - if your feet start to crumble, well, you know. What’s the solution? That’s right, prevention is key. If something happens to my feet, I can’t work. Lots of my friends go to spas for pedicures; I’ve been too and there are many great ones here in Ottawa. But since I started relying on my feet for work, I’ve only gone to TiredSole Complete Medical Foot Care. They do what’s called a medical pedicure by foot care nurses. Everything but polish, but I’ve got my daughter at home to create unique finishes on my nails. And owner Lisa Garland does a great job. There’s lots they do for many people, including light laser therapy for foot pain, advanced diabetic foot care, wound care, callus and corn removal, ingrown nails, bunions, and much more. Their clinic is located in Barrhaven, but they’re also available for in-home visits. 5: The Essentrics communityThe Essentrics Movement is growing worldwide, thanks in no small part to creator Miranda Esmonde-White’s book Aging Backwards, which is now a New York Times bestseller. For many instructors such as me and Miranda herself, Essentrics is a mid-life career change. The reasons that people have for pursuing the instructor training are as varied as the people themselves. There are men and women all over the world, in their 20s, 30s, 40s, 50s, 60s, and 70s, who are teaching Essentrics classes to just as varied a population. I recently asked my fellow instructors what their passion was and how Essentrics had helped them to keep pursuing their passion. The responses were as varied as the instructors. From hiking and skiing, to dancing, running, gymnastics, volleyball, and fitness instructor - these were some of the answers I received. Pain relief, increased energy level, jumping higher were a few of the responses to my question, “how has Essentrics helped you pursue your passion?” - we get as much out of a workout as our students. Which is why we love teaching Essentrics - we know it works and that it can help so many people. Instructor Terry Nolan says, “My balance is noticeably better, as is my stamina. I can’t wait to hit the slopes with these Essentrics Quads!!” If you’re a runner and you love it, keep running - lots of us do. But consider incorporating Essentrics into your weekly plan to make your runs that much better. Remember the mission of Essentrics is to redefine the true meaning of fitness to be measured in one’s ability to move freely, live actively, and without pain. 6: Help with healing“Do not get carried away…backs are complicated and they need time to heal properly, so you must be patient.” Can you relate? I know I can. I’m not a superhero; I get injured on occasion, just like every other human. Yes, I teach an amazing fitness program, and let me tell you, I definitely get injured LESS than before Essentrics entered my life. And when I am hurt, my recovery time is quicker thanks to Essentrics. And no, I did not hurt my back whilst teaching. That said, let me emphasize that sometimes, you need help with the healing process. I told you in an earlier post about my second family - LiquidGym Therapy & Training Centre - and how using the underwater treadmill & massage hose has helped my back. One of the owners at LG also recommended I seek treatment at the Alta Vista Chiropractic and Massage Clinic (AVCC), and told me to book an appointment with Clinic Director Dr. Robert Laquerre. In the highly connected, instant gratification world that we now inhabit, patience is in short supply. I’ve been reading several books by a thought-provoking Canadian author on the topic of slowing down. My bedside table is currently occupied by “The Slow Fix: Solve Problems, Work Smarter and Live Better in a World Addicted to Speed” by Carl Honoré. One of his recommendations for a slow fix is “taking the time to arrive at the right diagnosis. When asked what he would do if given one hour to save the world, Albert Einstein answered: ‘I would spend fifty-five minutes defining the problem and only five minutes finding the solution.”** Why, you ask, am I talking about patience and slowing down? Well, many medical practitioners rush patients through the consultation meeting. Honoré reports that, in one study, physicians interrupted their patients after only 23 seconds. That was definitely not the case in my first appointment with Dr. Laquerre. If anything, he gently suggested I stop interrupting him during the initial examination. Dr. Laquerre is a chiropractor that utilizes physical therapy treatment. Two machines that he used on my injured muscles were the IFC (Interferrential Current) and Ultrasound; both were used to control my pain and reduce muscle spasms. After that, it was time for a chiropractic adjustment to ensure my ribs were in alignment. A pulled muscle can easily cause a misalignment in your skeleton - i.e., bones. As it says on the AVCC website, “Pain is only a symptom indicating that something is wrong.” Sound familiar? I couldn’t have said it better myself! 7: Live the Smart wayYou’ve seen the books and news stories, but how do you get there? Living a gluten-free, wheat-free life isn’t for everyone. For those of us who want (or need) to eliminate gluten from the diet, you can live the Smart Way and still enjoy tasty food. That’s where Kathy Smart comes in; she’s been referred to as an expert in clever food preparation and nutritious eating. “Gourmet nutrition” - according to Wheat Belly author, Dr. William Davis. Kathy Smart, RNC, PTS, RSNA, HTC, has over 19 years in both the health and fitness sectors. Here’s what Kathy has to say: “I am Registered Nutritionist, Sports Nutritionist, Holistic Chef and Fitness Trainer. Featured worldwide as North America's Gluten-Free Expert I am a small town Canadian gal just wanting to make this world... a little happier and healthier:) Co Owner and Co Founder of Live The Smart Way Expos ~ Canada’s largest national health and wellness expo across Canada for a FREE health and wellness expo. We allocate $500,000 to charities and associations in the health of Canadians across Canada! Join the Movement!” 8: The psychology of fitness and teaching the habit of adaptabilityThe ‘culture of inactivity’ is a killer and contributes to the ‘Freshman 15’; in short, we start changing our habits and become more sedentary as early as the first year of university. When people get busy, exercise/a focus on fitness is one of the first things that falls off the plate. As do healthy eating habits, which is why I’ve been introducing you to Darpan, Lydia, and Kathy. But I digress. Ironically, self-efficacy - i.e., your personal sense of how much control/power you have over your own life - is very intimately tied to your level of physical activity: “Their inability to cope with the environmental and social changes they face at college was a big reason why many stopped exercising.” Kind of sounds like a vicious cycle to me. What’s the solution to end the cycle? Teach individuals to adapt early on in life, instead of trying to teach them to adopt new habits later. Seat belts, brushing teeth - health promotion initiatives such as these that target children are more effective because it becomes a habit early on. The habit of being adaptable can and should be taught, in my opinion. It’s a trait that will benefit adults at many stages in their life: “it’s not just college. This rule applies to many of life's transitions -- moving into the workforce, switching jobs or moving, getting married, having kids. In each of these moments, there is a chance for people to give up on exercise, possibly for good.” You need to set goals to exercise and then stick to them; aka, self-control. But research shows that self-control is a finite resource. You only have so much every day. Not to worry, it resets every morning! Schedule your workout and write it down; you’re more likely to stick to it.nAnd research is showing that exercising self-control helps to strengthen your self-control: “similar to a muscle, research has shown that focusing on a task that requires self-control -- exercising or managing your money, for example -- improves other self-control-related tasks, such as cutting down on smoking and drinking or helping out with household chores.” 9: The Essentrics with Amanda villageHave you ever heard the term ‘boutique fitness’? Apparently, Essentrics with Amanda has been on the cutting edge of the fitness industry for years - and not just because Essentrics is a cutting edge workout. When I first started teaching Essentrics in 2010, my classes were small because I was just starting out and no one knew what Essentrics was all about. As I’ve grown from 1 weekly class to 10-15 weekly classes, my classes have remained small. On purpose. I don’t want anyone leaving my class in worse shape than when they arrived. There’s no hiding in my classes - sessions are capped at between 7 and 14 participants, depending on location and type of class. Basically, it’s a group class with the feel of a semi-private session. Another wonderful benefit of smaller group classes: Essentrics with Amanda has developed into its own village. Individuals who joined with a bunch of strangers now feel part of this wonderful collective. It has become a social event for many, and participants look forward to seeing their ‘class friends’. 10: It starts and ends with YOUIt does take a village to keep an adult healthy; and it starts with you. You've heard me say stuff like, "I don't have time is the adult equivalent of the dog ate my homework"; or, "You have as much time as Albert Einstein did". The entrepreneur in this article says it so well: "Exercise must come first, or it’s unlikely to happen at all. If exercise stops, then my health goes downhill. With the loss of physical health my productivity at work goes down. I become depressed. I lose motivation to do the things that makes my business successful. I’ve learned firsthand that excellence in one area of my life promotes excellence in all other areas of my life. Exercise is the easiest area of my life to control. It’s easy to measure. Either I get it in, or I don’t. When I do, it lifts up all other areas of my life, including my business." References and LinksWhat you put in your mouth: http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/gluten-free-diet.php
www.manoticknaturalmarket.com www.myglutenfreebakery.ca What you put in your mouth: www.fithealthy365.com Prevention is key: www.tiredsole.com Help with healing: http://altavistachiropractic.com/ http://www.carlhonore.com/books/the-slow-fix/ Live the Smart way: http://livethesmartway.com The psychology of fitness and teaching the habit of adaptability: http://www.sciencedaily.com/releases/2008/01/080109173800.htm The Essentrics with Amanda village: http://www.entrepreneur.com/article/244359 It starts and ends with YOU: http://www.entrepreneur.com/article/245224
Learning shouldn’t stop when you graduate from high school, college, or university. One of my favourite expressions is, “You learn something new every day.” With our aging population, so many studies are now reporting that learning new things can help stave off the debilitating effects of dementia and Alzheimer disease. How? “By strengthening the connections between parts of your brain…challenging activities strengthen entire networks in the brain.” (1) What’s good for your body is good for your brain: use it or lose it applies to your muscles, and, it seems, also applies to your grey matter. I tried a new activity last month: drawing. My daughter loves to host “drawing parties” with the family. We meet at the dining room table, and she brings out all her fancy drawing paraphernalia - markers, pens, pencil crayons, crayons, varied “how to draw” books, etc. And a colouring book for me. You see, my husband, son, and daughter are all fantastic artists. Me, not so much. I usually get overwhelmed by the process, so she knows that I’d prefer to colour while they create their works of art.
And what about physical activity? How does learning a new fitness routine affect your brain? Well, it helps. A lot. It "improves cognition and helps people perform better on things like planning, scheduling, multitasking and working memory.” (1) Another study reported that improvements in cognitive function, memory and motor skill coordination happen after just 30 minutes of exercise. "One 30-minute session of physical activity can improve the brain’s plasticity, or its ability to change physically, functionally, and chemically. Positive changes in the brain were sustained 15 minutes after exercising.” (2) Which brings me to Essentrics. Have you ever tried it? When people ask me what I do, my response often causes a funny look on their faces. As I begin my elevator pitch of Essentrics, they typically interrupt me with, “Oh, I already do yoga.” One of two things is happening in their brains: 1. they’re misunderstanding what Essentrics is, and jumping to the conclusion that it’s a type of yoga; or 2. they do understand that it’s different but they have no interest in trying something new. Either way, their brains could use a little Essentrics. Don’t get me wrong: I’m always happy to hear that people are active and have a fitness routine. And I know, not everything appeals to everyone. You’ll never see me at a CrossFit gym, but several of my good friends practically live at theirs. That’s cool. BUT, all I ask of non-Essentrics folks is to try it at least once. It is a great workout for body and mind. The slow, purposeful movements require you to stay fully present during the workout. In addition to improving brain functioning, Essentrics also helps with body awareness. I’m asking newcomers to Essentrics to at least try it, which is why Essentrics with Amanda is hosting an Open House Week next month. September 10th-17th - 6 classes in 3 locations are free to anyone who’d like to try Essentics. And there are 5 different workouts offered during the Open House - you can read a description of each here: Group Classes. If you think you’d like to try something new with Essentrics, just drop me a line (EssentricswithAmanda@gmail.com) to reserve your spot. Try it, you just might like it. And your brain will thank you for it. Essentrics instructors from across North America learn a new Trademark sequence from creator Miranda Esmonde-White. We're always learning :-) References
Did you know that April is foot health awareness month? So let’s talk about your feet. It’s been a long winter. Your feet have been locked in stiff winter boots, skates, ski boots, etc., for long enough. But before you slip into sandals or flip flops, you’ll need to unlock stiff joints, and stretch and strengthen the hundreds of muscles, tendons, and ligaments in your feet and ankles. The feet and ankles also contain one-quarter of the bones in the human body, dozens of joints, and a network of blood vessels, nerves, skin, and soft tissue. “These components work together to provide the body with support, balance, and mobility…The human foot combines mechanical complexity and structural strength. The ankle serves as foundation, shock absorber and propulsion engine.” (1) Try this simple exercise: take off your shoes and walk around with “stiff” ankles - i.e., lock your ankles so they can’t flex your feet as you take each step. How does it make the rest of your body feel? Can you walk quickly? When your ankles lose mobility, as is wont to occur when your feet are constantly encased in footwear, it slows down your walking speed. As you slow down to account for ankle stiffness, it changes the alignment of your weight-bearing joints and impacts your posture. All of a sudden, muscles aren’t being used the way they should be - i.e., for the job they were designed to do. This shift in muscular roles can lead to pain and injury in other parts of the body. When your feet and ankles lack stability and balance, the muscles, tendons, and ligaments lack strength or flexibility, or both. Tendons and ligaments are connective tissue; tendons connect the muscles to bones, while ligaments connect bones to other bones. Connective tissue has less “give” - i.e., potential flexibility - than muscles. If you over-stretch tendons and ligaments, you risk injury and a lengthy healing process. “Once a muscle has reached its absolute maximum length, attempting to stretch the muscle further only serves to stretch the ligaments and put undue stress on the tendons…ligaments will tear when stretched more than 6% of their normal length. Tendons are not even supposed to be able to lengthen. Even when stretched ligaments and tendons do not tear, loose joints and/or a decrease in the joint’s stability can occur (thus vastly increasing your risk of injury).” (2) Earlier this year, my son injured his foot playing basketball. What we originally thought was a broken bone was actually a partial lateral ligament tear. Good news and bad news: the good news was that it wasn’t a complete ligament tear, while the bad news was a slow recovery time and an increased risk of re-injury for the next 1 to 2 years. Six weeks that included crutches, two types of foot braces, multiple appointments, and daily rehab exercises got him to a 90% return of strength and mobility in his foot. And he’s 13 years old. The older you are, the longer the recovery time after an injury.
Exercises for Your Feet and AnklesAt least once a day, you should lose the shoes and love your feet. Your entire body will thank you for it. And you’ll thank me later.
References: 1. http://www.healthcommunities.com/foot-anatomy/foot-anatomy-overview.shtml 2. http://web.mit.edu/tkd/stretch/stretching_3.html What do your bed-ridden Aunt Gladys and astronauts on the International Space Station have in common? It's not a trick question - the answer is “no gravity”. Being horizontal for extended periods of time impacts bodily functions, so much so that NASA paid test subjects $18,000 to lie in bed for 70 days while being poked, prodded, and monitored. And then they asked them to try standing up for 15 minutes. It sounds easy enough; but it wasn’t. Here’s how test subject Andrew Iwanicki described the experience: “As soon as the bed was tilted to the vertical position, my legs felt heavier than ever before. My heart started to beat at 150 BPMs. My skin became itchy; I was covered in sweat. Blood rushed into my legs, expanding the veins that had become increasingly elastic throughout the past several months of bed rest. I felt like I was going to faint. I was fighting to remain standing from the start, and it only became more difficult. Around the eight-minute mark, my pulse dropped from 150 down to 70. My body was about to collapse. As my vision started to go black, the staff saw my numbers drop on the machines and promptly returned the bed to the horizontal position. It was only later that they told me that none of the NASA bed-rest subjects have lasted the full 15 minutes.” (1)
Your body doesn’t like to be sedentary for so long, the organs and systems start to decay - this can include a decrease in blood volume, a reduction in bone density, loss of muscle strength, disappearance of fine and gross motor skills, and vanishing balance and mobility. Your heart has to pump harder to move your blood throughout your body, bed sores can develop on the skin, and your emotional well-being also takes a hit. (2) The NASA study was an effort to determine the physiological impact of extended space travel to Mars, but, as with many NASA initiatives, the results have real-world implications on Earth right now. How can an older adult with physical limitations and mobility issues maintain independence when their body is fighting the effects of no gravity from extended bed time? Once your Aunt Gladys finally does return to the vertical position, can she balance on one leg? Japanese researchers have found that postural instability - as measured by the ability to stand on one leg for 20 seconds - may indicate stroke risk. (3) Mobility in older adults is critical for maintaining independence and keeping costly, long-term care and health services to a minimum. A 6-month delay in admittance to a nursing home can reduce health care costs by millions, say researchers in the United States. (4) These same researchers are working to identify older adults at risk of disability and create customized exercise programs to prevent an inevitable downward slide. Balance and mobility are key to independence, and for seniors with a disability, “the most common hurdle is serious difficulty walking or climbing stairs.” So, how do we keep older adults active and independent? Core strength and leg speed: “a strong core and the ability to walk quickly can mean the difference between an elder being able to walk across the street before a traffic light changes, and being homebound, relying on someone else to run errands.” (4) The Essentrics Alphabet sequence is a great full-body exercise that will improve core strength, balance, and leg speed. And it’s easy to try it at home on your own: use your entire leg to trace the letters of the alphabet, trying to stay balanced on your standing leg as long as possible. Here’s the link: http://youtu.be/dPEvL0hfbmo. Mini workouts are a great way to introduce exercise to a previously sedentary individual. And some doctors agree that advice on exercise guidelines may be unrealistic for older, immobile adults. (5) Researchers in the UK argue that “doctors should sometimes advise small increases in activity…with greater emphasis on making inactive people move more.” Remember Andrew Iwanicki from the NASA study? Here’s his description of his first walk: “With a staff member on each side…I sat up on the stretcher and stepped down onto the ground. My feet tingled like they were sluggish and short as I dragged my feet across the ground and kicked my ankles. I lacked all the fine coordination skills that I hadn’t used for months. I felt sharp pains in my ankles and feet as I pivoted through the obstacle course, and I certainly couldn’t walk a straight line well.” It didn’t last, though: “Within a few days of casual strolling and formal reconditioning exercise, my balance returned and my endurance began to recover.” Bottom line, go see your Aunt Gladys and stand beside her while you help her out of her bed. Let gravity work on her body, and slowly increase her movement and activity every day. It’s not too late, and she’ll thank you for it. References: 1. http://www.vice.com/read/nasa-patient-8179-200?utm_source=vicefbus 2. http://www.ehow.com/info_8096268_effects-immobility-body-systems.html 3. http://m.medicalxpress.com/news/2014-12-ability-leg-brain-health.html 4. http://www.bostonglobe.com/metro/2015/01/24/researchers-redouble-efforts-understand-and-improve-elders-mobility-problems/HoU5skivE2wvsGvT1H38ZO/story.html?event=event25 5. http://www.bbc.com/news/health-30915437 Are you the ham in an intergenerational sandwich? Stress amongst the sandwich generation is mounting, and mental health experts are ringing the alarm bells. “When you’re caring for a loved one, it’s easy to forget about your own needs, putting you at serious risk of burnout.”(1) You’re trying to be all things to all people, and your physical and emotional well-being can get pushed to the back of the line. But, let’s face it: you’re no good to anyone if you’re constantly getting sick, taking too long to recover, stressed and anxious, not getting enough sleep. And if you’re physically unfit, it’s a safety issue for both you and your elderly parent: if you’re not strong enough to help your limited-mobility mother get in and out of the car safely/climb up and down the stairs/etc, you’re both at risk for injury. Not only will regular exercise keep your body well, it is also a great way to relieve stress: “Force yourself to get moving. Exercise is the best stress reliever. Not only will you feel better right away, the surge of endorphins that exercise triggers lifts your mood, clears your head and helps you sleep better at night.”(2)
Exercise is one form of self-care to help you manage sandwich generation stress. Other techniques include:
References: 1 & 2: http://www.aarp.org/relationships/caregiving-resource-center/info-12-2011/caregiver-burnout.html 3. http://blog.ca.care.com/2014/07/28/8-ways-manage-sandwich-generation-stress/ 4. http://breakingmuscle.com/sports-psychology/prioritizing-your-fitness-isnt-selfish-its-necessary Image source: pixabay.com The Good Ole’ Days Remember the carefree summer days of your childhood? You’d jump out of bed with enthusiasm, ready for whatever adventure presented itself. The world was full of possibility and so were you. You didn’t think twice about hopping on your bike to race to your best friend’s house. When you arrived, you’d kick off your shoes and run through the sprinkler until you were too hungry to continue. After a quick lunch, it was time to head to the park, usually until you were called home for dinner. Family vacations were fun-filled, non-stop activity - like this trip to Florida's Parrot Jungle in the mid-1970s. That's me as a fearless parrot whisperer - ready to jump into whatever adventure presented itself. You didn’t have to think about your posture, proper knee alignment when bending your legs, shoes to support your weak arches, or range of motion in your joints. You just did what came naturally to you - you moved. A lot. What About Now? How’s your body feeling these days? Do you still jump out of bed and run around in your bare feet? Likely not - as most adults report some form of muscular and/or joint pain. Even though our bodies have evolved to be physically active, many of us don’t move enough during the day. Who knew that the industrial revolution would precipitate such a polar shift in our activity levels. As society has advanced, the technological changes have altered our lifestyles dramatically. More people spend most of their waking hours immobile, in a seated position: sitting during the morning and evening commutes, sitting at a desk, slouched on the couch in the evenings - binge watching our favourite shows on demand. Here’s what NASA Research Scientist and author of “Sitting Kills, Moving Heals”, Dr. Joan Vernikos, says about our lifestyle: “Nothing speeds up brain atrophy like immobilization. And here we are, an entire population voluntarily immobilizing itself with its sedentary, comfort-oriented lifestyle.” Getting Back to Normal - Heard of ESSENTRICS? Two-time World Squash Champion, Jonathon Power, has been practising ESSENTRICS™ for years. This is what he says about the program, “ESSENTRICS brings me back to when I didn’t have to think of my body.” It’s a brilliantly simple, yet effective, technique that is used in ESSENTRICS: extensive movement throughout the workout to rebalance the entire body. The movements in ESSENTRICS mimic movements in daily life: we reach, we twist, we turn, we bend forward, we bend back, we lift, we push, we pull, and we carry. We are in constant motion - a tremendous salve for the increasingly sedentary world. This is a program that enables your body to move fluidly and effortlessly in your daily life and all your activities; ESSENTRICS offers a fundamental level of true fitness. ESSENTRICS will help you get back to normal - whatever your normal is. So don't just sit there, get up and move! ESSENTRICS is just what the doctor ordered - non-impact, full-body rebalancing that can be practiced anywhere, no special equipment needed. Got 10 minutes to spare? Then check out some ESSENTRICS mini workouts; you'll thank me later. |
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March 2024
AuthorAmanda Sterczyk is an international author, Certified Personal Trainer (ACSM), an Exercise is Medicine Canada (EIMC) Fitness Professional, and a Certified Essentrics® Instructor. |