Bone density refers to how much bone minerals, including calcium and other minerals, are held within the bone. Healthy bones are dense, and so they contain a high amount of mineral content. As we age, it’s critical that we maintain an increased bone density so that we can avoid life-limiting bone breaks.
If you have mainly been sedentary for most of your life or have not engaged in physical activity of any kind for quite some time, your first stop is your health care professional. Take the time to make an appointment with your MD to discuss your fitness goals with them thoroughly and mindfully. Failing to do so may place you at significant risk for a health emergency.
Metabolic syndrome is primarily caused by lifestyle, more specifically, a lifestyle that does not include regular activity and healthy eating. Further, our risk of developing metabolic syndrome increases as we age, or if our family history includes members that have been diagnosed with Type 2 diabetes. In addition, if you have already been diagnosed with liver disease, polycystic ovary syndrome, sleep apnea, or if you are of Hispanic descent, your risk of developing metabolic disease is also ...
Food is fuel, and our active bodies need the best possible fuel sources to perform optimally. Much of what we eat is essential for life, including water, carbohydrates, proteins, and essential vitamins and minerals. Grains, fruits, vegetables, and lean proteins should be included in your daily diet.
Resistance training with weights is a fantastic way to build your muscular strength and endurance, build a lean, fit body, and improve many facets of your health. Resistance training doesn’t have to be complicated, so do not hesitate to try out some exercises! In addition, many find that working with weights is super fun, a great way to burn off the stress of the day, and the release of feel-good endorphins is always a plus!
Many confuse osteopenia and osteoporosis, and while both are bone diseases and linked, they have some differences. Think of osteopenia as on the continuum between having strong, healthy bones and having weakened and easily fractured osteoporotic bones. A bone density test will show whether your bones are solid and robust, or are now weakened by osteopenia, or if your bone loss is so advanced, you now have osteoporosis. Bone density testing is painless and much like an x-ray. This test measure...
Completing exercises that are designed to strengthen and increase the endurance of our body’s muscles are known by several names. Resistance training, lifting, weight training, and strength training all refer to the healthy habit of using some form of resistance that causes our muscles to contract. By repeatedly causing a muscle to contract under resistance, it is possible to improve its strength, endurance, and size.
To master the technique of race walking, you will need to practice. Race walking is not simply walking fast or running slow. If you want to mimic the pros, the two basic rules are always to keep one foot touching the ground at all times, and the other is to keep the swing leg straight. The straight leg must stay straight as it touching the ground and as your hips move over the top of this leg and foot.
There can be an absolute dread of going back to a gym that you have been absent from for any period of time. We all fear the looks of judgment from the other gym regulars, along with the lapsed membership, the unknowns of what has changed in our absence, and the knowledge that our fitness has declined during our break.
A hamstring injury can range from being very mild to severe, and they are one of the most common types of sports injuries. Understanding this critical muscle group will help you respond better when things go awry. Quick recognition and treatment will aid in your recovery and hopefully get you back in action sooner!
There are many benefits of taking the stairs. Consider that climbing the stairs will strengthen and firm your legs and increase the blood flow to your legs as well. No matter the intensity, taking the stairs is a great cardiovascular workout. Using the stairs as a part of your workout routine will help you move your body composition in the right direction.
A resilient core will also improve your posture; remember that ideal posture will lessen your risk for back and shoulder aches, as well as improve your breathing! In addition, with a strong core and ideal posture, your body will be better able to move efficiently and be ready for any forces acting on it, such as a slip or a sudden push.
Being active with little ones can be beneficial for them too; children also need regular, daily physical activity. Also, by getting your toddlers active, you have the opportunity to develop their gross motor skills, a critical developmental focal point. This is a great age to introduce them to fundamental sport skills, such as catching and throwing a ball, sidestepping, jumping, and kicking. Other skills developed by active gameplay are sportsmanship, taking turns, and fair play.
While there is a volunteer role for everyone, including those with limited physical abilities, roles that require more physicality offer greater physical benefits. These benefits include a decrease in back pain, obesity, and high blood pressure! So, if you are looking for a new challenge and want to feel a part of something larger than yourself, get out of the hose and get busy!
While it can be challenging to prevent a stitch, there are many helpful tips and tricks available. You may need to experiment with these different methods to determine what will work best for you; to start with, try the many preventative strategies!
Paddleboarding is a great sport that can be done on almost any open water, and the very brave are even venturing out onto rivers with their paddleboards! River paddleboarding requires an expert guide and extensive personal skills, but most lake and oceanfront paddleboarding is accessible. Be sure to learn how to swim first, and always wear a life jacket!
Goal setting is highly personal, and unless you want to, there is no need to share them with others. However, if you have a supportive network of family and friends, sharing your fitness goals with them may encourage them to cut you some slack as your schedule changes. Or, even better, they may want to join you in your quest for better health!
Fantastic! You have made the life-changing decision to become active! This is a pivotal moment in your life, and it is an exhilarating time for you to be alive! For many, the decision to become active has been a long time coming, and it may be that you have never made such a vital, life-altering decision. We will dig into the benefits of physical activity soon.
High blood pressure has long been known as the ‘silent killer,’ more formally known as hypertension. Unfortunately, this frightening phrase ‘silent killer’ is all too accurate as high blood pressure does not present any noticeable signs or symptoms. The only way to determine your blood pressure level is to have it checked by a medical professional.
Our calf muscles are integral for lower limb movement; they move us forward with every step and also absorb impact and load. Muscular calves mean you will be able to walk and run faster and enjoy greater lower limb stability. When training the calf, you want to be sure to train both muscles, the gastrocnemius and soleus form each calf. Be patient, these muscles are notoriously stubborn to develop, so you will need to be diligent.
When we are well and truly exhausted, our reaction time is diminished, we don’t pay attention as well as we should, our memory is impaired, and our mood suffers. As a result, making a sound, balanced and informed decision becomes more challenging. Further, we lose our awareness of our situation, and we may become more forgetful. This increases our risk of an injury or accident, as well as negatively impacts our overall health.
Many of us have experienced group or team sport at one point in our lives, either at an informal ‘just for fun’ level or at an ultra-competitive elite level. Perhaps you have never had the opportunity or interest to join a team. Whatever the case, the benefits of being involved in team sport are numerous.