Posts Tagged "Fitness"

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Balance For The Ages

0Inadequate standing balance, – particularly as we age – can be due in part to a loss of muscle strength and endurance, increased visual impairment or even as a side effect of the interactions of multiple medications. Though hazard-proofing the home minimizes risk, the best defense is to also incorporate balance training into your daily routine – no matter your age. Even those who avoid exercise can find time to practice.

Below is a menu of balance exercises that begins with simple activities and progresses from there. In all cases, be attentive to your posture, avoid looking at your feet and keep the weight-bearing knee(s) unlocked.

Ten Tips For Safer Exercise

exerciseSome days you have it and some you just don’t. Even if you are working at the same speed or resistance you’ve done with ease, variables such as the time of day, your level of fatigue, what you’ve had to eat, when you last ate, whether you are adequately hydrated and your general health, can impact your ability to exercise. Fine-tune exercise accordingly so that while your program remains challenging, you avoid overdoing it. Set yourself up for success by establishing a routine that works for you and that includes proper nutrition, adequate rest and sufficient water.

Choosing The Right Personal Trainer

images-8Thinking about working with a personal trainer? You have reason to be selective when deciding whom to trust. Most trainers look fit, talk a good game and project confidence. Many also have a few letters after their name, representing certifications earned by passing an exam or two. Though that is commendable, avoid letting it sway you. Many also lack an important foundation of knowledge, the science that is vital to understanding the musculoskeletal system. Without this, how can a trainer make the right choices for you? How will your program meet your specific needs and progress safely? How will the money you invest in your workouts also arm you with the education that will allow you to work out independently with confidence?

Work Doesn’t Have To Be A (Literal) Pain In The Neck

images-6The allure of the internet and the demands of work have many of us spending inordinate amounts of time hunched over our desks and staring at computer monitors. Add stress to the equation and the outcome is likely to be complaints of neck or back pain, headaches, jaw pain, or repetitive stress injuries (such as carpal tunnel syndrome). Here are some simple steps you can take to launch a pre-emptive strike and prevent the computer from winning!

Exercises In Futility – Part Three: The Lower Body

images-5Parts three and four of the “Exercises in Futility” series will continue to address lower body exercises more likely to result in injury than benefit. Safe alternatives utilizing better and less stressful mechanics are offered in order to reduce the potential for injury. Dead lifts (#1) were reviewed in the prior post. Some of the other prime offenders targeting the lower body are:

2. Full Arc Leg Extensions

3. Deep Squats

4. Full Arc Back Extensions

5. Hurdlers Stretches

6. Hamstring Stretches with the Leg Propped Up too High

Injury Free Fitness

images-10With pitchers and catchers reporting to spring training this week it is time to think about how us mortals will approach our own return to warm weather sports or renew our commitment to fitness. As the days get longer and we peel off the layers of winter clothing, many of us typically get into trouble by falling back into old exercise routines or getting back onto the court or field as though the intervening months of inactivity never happened. For the dedicated fitness buffs who keep up their level of exercise year-round, the preparation is already in place. For the rest of us, well… let’s take an educated approach to avoid injury. Here are a few pointers: