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Healthy Tips for Each Decade

3/28/2018

We love this article from Move Forward PT, with a few tips for YOU wherever you're at in life!

Starting healthy habits early can help stave off many age-related health conditions. Here are some decade-based tips from physical therapists.

2 Tips for 20s:

Be active 30 minutes per day to make it a habit for life. Regular exercise in the present is a great way to keep serious health issues such as heart disease and diabetes out of your future.
Did you realize bones begin losing density in your mid-20s? Then put down your smartphone and get up and move! Dance. Jump rope. Run. Weight-bearing exercises are key to avoiding osteoporosis later in life.

3 Tips for 30s:

Feeling pressed for time? Chances are you’re being asked to do more at work and at home. But this isn't the time to cut corners with your health. Make sure you continue to eat well, get adequate sleep, and exercise regularly.
Saving for retirement? Adopt the same attitude about your long-term health. Just like a financial planner can make sure you're putting enough money in the bank, a physical therapist can evaluate your current weaknesses and outline a plan to make them future strengths.
Testing your physical limits? Many people in their 30s challenge themselves with road races, bike rides, and obstacle courses. These activities are an excellent way to stay motivated and active. But be sensible, too. Ease into new routines and allow your body time to adjust to stresses that could lead to injury.

4 Tips for 40s:

Stand up for your health! Some inactivity researchers believe that prolonged sitting is so detrimental to your health that exercise doesn’t offset its negative effects. So get up from sitting at least once an hour, and more if you can.
It's time to diversify. Does your exercise routine include aerobic exercise, strength training, and flexibility activities? If not, have a physical therapist evaluate you and make recommendations for safely addressing areas you’re neglecting.
Stress alert! Your 40s will likely be a busy time in your life. Find healthy ways to handle stress, like channeling it into exercise, making a little quiet time for yourself, and surrounding yourself with a supportive people. Remembering to take care of yourself will help you stay sane and take care of those around you!
Don't start acting "over the hill." Sure, aches and pains may increase in your 40s. But that doesn't mean you have to live with them. Act your age by doing something about it. Physical therapists can often treat your pain without the need for surgery or long-term use of prescription medication. What are you waiting for?

5 Tips for 50s:

See the world, and exercise, too. Traveling for work or pleasure shouldn’t derail your healthy habits. Physical therapists can suggest exercises you can do on the go, anywhere.
Bone up on your bone health. Menopause contributes to increased loss of bone density, making bones more brittle and prone to breaking. The older you get, the more important it becomes to get the recommended amount of calcium and vitamin D, and perform weight-bearing or resistance exercises 30-60 minutes at least 3 times per week.
Imitate a flamingo. If you can’t stand on one leg for 5-10 seconds, that’s a sign your balance needs immediate improvement. Don’t let a fall be your wakeup call.
Be active every day. The older you get, the more important it becomes to be vigilant about your health. Each week, you want 2.5 hours of moderate-intensity aerobic physical activity, 1.25 hours of vigorous-intensity activity, or an equivalent combination of the two. The best way to do that is to strive for activity every day.
Get a second opinion. People in their 50s often experience the first major signs of aging. If you've tried to manage your health on your own thus far, now is the time to get off of the Internet and in front of a physical therapist, who can provide an expert assessment of your health that will be key to your ability to maintain your independence.

6 Tips for 60s and Beyond:

Take the pressure off. Regular physical activity is more crucial than ever, but if aches and pains are making walking or jogging a chore, move some of your exercise to a pool, where you can work just as hard with less pounding. (Oh, and see a physical therapist about those aches and pains!)
Get balanced. One-third of adults over age 65 are likely to fall each year, and those falls will lead to more than 700,000 hospitalizations. Unfortunately, too many people realize they are falls-prone when they experience their first fall. Be proactive. See a physical therapist for a balance assessment and a personalized improvement program.
Preserve your mental health with physical activity. People who are physically active—even later in life—are less likely to develop memory problems or Alzheimer's disease.
Maintain your intensity! Studies show that people in their 60s, 70s, and even 80s and older can make improvements in strength and physical function, which is associated with improved health and quality of life. But that can’t happen unless your physical activity is intense enough to produce gains in muscle strength. Don't do this alone. A physical therapist can prescribe an exercise dosage adequate enough to generate results.
Strive for 60 minutes. Not the TV show! Set a goal to be physically active 60 minutes a day. You don't have to do it all once. Ten-minute increments count, too.
Team up. If you're retired, what better way to stay close to longtime colleagues than to make time to walk together? Whatever the activity, doing things as a team will keep you accountable and provide social interaction.

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OUTSIDE WORKOUTS WITHOUT EQUIPMENT

3/21/2018

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Warmer weather means a lot of great things, like exercising outside! Working out inside a gym is fine, but getting outside and breathing fresh air while you keep moving is a way to get creative in your workout. You don’t always need gym equipment to get in a workout, sometimes all you need is yourself. Here are some different things you can do outside:

•    Bear Crawls
•    Mountain Climbers
•    Yoga
•    Lunges/Side Lunges
•    Planks
•    Burpees
•    Jogging
•    Hiking/Walking
•    Biking
•    Swimming

All of these are a great way to get out in the sun and make your workout fun and do with others!

By: Rebecca Popma

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HOW-TO: KETTLEBELL SWINGS

3/14/2018

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Have you seen people at your gym lifting or swinging around kettlebells?

Kettlebells are unique in that they extend the weight beyond your hand, unlike dumbbells, and can be lifted, swung, and held in ways that require increased stabilization.

One of our favorite kettlebell exercises is a kettlebell swing. This works your glutes, core, and more. Here’s how to execute a swing:

Set-up: stand with your feet a little wider than shoulder-width, holding the kettlebell with both hands. Start with a lighter kettlebell until you feel confident in your proper form.
Backward Phase: Swing the kettlebell back, between your legs, hinging at the hips, with soft knees (slightly bent). You should flex at the hips first, and then slightly at the knees, as you swing the kettlebell back.
Forward Phase: Swing the kettle bell forward, getting the momentum from the straightening of your hips. People often incorrectly use their arms to lift the kettlebell, but the power should come from your hips not arms. Squeeze your glutes and keep your core tight as you drive your hips forward.

Remember, avoid too much bend in the knees, or using your arms to lift the kettlebell.

Now that you know how to do a kettlebell swing…

How often?
- For some good cardio, do a lighter weight for a minute, break 30 seconds, another minute, repeat 5+ rounds.
- For strength training, challenge yourself with a weight that you can do 8-12 reps with before you tire. Shoot for 3 sets!
Ready for single handed swings?
- Try kettlebell swings with just one arm, or alternate between sides each rep. If you do the latter, switch the kettlebell over during the forward peak of the swing.
- Single handed swings are great, because they get us off balance and simulate real life functional activities, like carrying heavy groceries in one hand.

Kettlebells swings are a great exercise to incorporate into your workout! Go to the gym and try it out!

By: Lisa Bartz, Cert. Exercise Physiologist

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CHARLIE HORSES

3/7/2018

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What do you do when you get a "Charlie Horse" in your leg? How can you prevent them?

Typically, Charlie Horses are muscle spasms of either the hamstring or calf muscles. They occur when the muscle is suddenly contracted after being in a shortened state (like waking up in bed with a sharp cramp) or when over-exerting the muscle such as when sprinting.

To prevent these it is important to gently stretch the muscle regularly to train it to handle the stretch without going into a spasm. Calf and hamstring stretching can help with this. Long slow repetitive stretches can reduce the chances of the spams, especially before bed. Good diet and hydration may help also.

So what do you do in the middle of a Charlie Horse to try to get relief? A very effective but tricky way to reduce a spasm in your calf while in bed would be to immediately role over onto your stomach and let the bed hold your foot in a position that points your toes down (away from you). It is important you do not actively try to point your toes down while getting into this position. By taking the stretch off the muscle, it can relax quicker.

The same is true for the hamstring. Try to pull your knee into a more flexed position using your hand and NOT flex your knee with your leg muscles. Relax and wait for the muscle to relax.

Most people to quickly LENGTHEN the muscle, but this can put the muscle into a sharper spasm. Here, we are trying to shorten the muscle further without contracting it.

By: Steve Bartz, PT

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Healthy Tips for Each Decade

OUTSIDE WORKOUTS WITHOUT EQUIPMENT

HOW-TO: KETTLEBELL SWINGS

CHARLIE HORSES

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