How To Move Without Pain

Strength

Strength Training Exercises for Women Over 50

As we age the prevalence and severity of bone diseases like osteoporosis, osteopenia, osteoarthritis, ankylosing spondylitis increases. Maintaining strength in our bones and muscles is an important part of managing those diseases.

Strengthening is recommended for everyone. CDC guidelines show that everyone should perform muscle-strengthening activities at least twice a week.

Strengthening has benefits not only to the muscles but also the bones, tendons, balance, endurance, and overall function.

Try these exercises for building strength and muscle when you are over 50.

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Tips to alleviate everyday joint pains

Our joints bear the burden of supporting and moving our body weight as we move, lift, and are active. It may be inevitable that as we age, play in the backyard, complete yard work, or any repetitive activity that our joints can become painful or irritated over time. But what does that mean? 

Years of everyday use can stress the cartilage and tissue that protect the joints, leading to potential osteoarthritis or other bony inflammatory processes that make our joints and movement painful. 

Learning ways to manage your joint pain so you can reduce the pain struggle and activity limitations will help reduce frustration and feeling limited while also keeping you as strong and mobile as long as possible.

Read these 8 tips to alleviate your joint pain.

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daughter walking with mom

Do you see the signs? Fall Risk or Balanced?

Research shows every 15 seconds, an elderly citizen in America is admitted to the emergency room due to a fall. As we age, losing balance becomes more common and falling becomes potentially more dangerous. Our bones may not be as strong, our ability to get up off the ground could be more difficult, and medication side effects can make the effects of falling worse (increased bruising, bleeding, or weakness). Recognizing these risk factors can help reduce the risk.

Do you see the signs? Fall Risk or Balanced? Read More »

Aging, Posture & 10 Positive Changes We Can Make

Our lives are full of negative influences causing us to have a difficult time maintaining good posture. Modern conveniences promote a lot of sitting or distractions causing us to be sedentary and in prolonged positions for periods of time.

While repetitive activities and being over the age of 50 years-old are common factors for joint pains, prolonged postures and sedentary lifestyles can also affect our pain.

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Is the amount of time you sit hurting your health?

Movement helps our body make the ‘feel good hormones’ and endorphins that are stimulated with activity. The joints thrive on movement, as movement is what causes their self lubrication to continue.

Tight muscles and joint stiffness can turn into difficulty walking, falls, progressive weakness, and joint pain.Studies show we sit more than 51 hours a week. Assuming that we sleep 8 hours a day, that equates to nearly half of our awake time sitting!

Sitting for prolonged periods of time has been linked over and over to changes in our cardiovascular strength, endurance and overall health.

Is the amount of time you sit hurting your health? Read More »

Exercises for Fibromyalgia Sufferers

Fibromyalgia symptoms often mimic those of other conditions, making diagnosis difficult. Fibromyalgia symptoms can occur alone or along with other disorders, and determining the true cause of your symptoms is key to receiving proper treatment.

While daily activities and exercise can be difficult due to the pain and fatigue associated with fibromyalgia, research has shown that regular aerobic exercise improves pain, function and overall quality of life.

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Best Ways to Stay Active While Working from Home

Achieving work life balance (as best as possible) is important for more than just overall happiness. Too much sitting can have negative impacts on our overall health. Inactivity is linked to multiple health conditions, including obesity, metabolic syndromes, elevated blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels and many other conditions.

Finding ways to add activity within your work day is key to reversing or reducing the effects of prolonged sitting and inactivity.

Here are 7 Ways to Staying Active During your Work Days at Home

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bone health, osteoporetic pelvis

Worried about your Bone Health? Get more Magnesium

Osteopenia or osteoporosis is the result of our bodies losing bone mass or density. Research shows bone mass peaks by age 35. Yet, it is estimated 54% of adults aged 50 years or older have bone mass loss.

This means more than 53.6million people are living with osteoporosis and low bone mass. So what changes in our bones between 35 and 50 years old? Are we doing enough for our bone health?

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