Are You Activating Your Core?
You have probably heard of your core or activate your core or use your core or strengthen your core. Do you know how or why it is so important? If you are unsure about what your core is, it is what connects your lower body to your upper body. It involves the muscles in your trunk, abs, hips, pelvis and muscles surrounding your spine. It plays an important role in keeping us stable and balanced. Which means it helps prevent falls and also prevents any other injuries! The stronger our core the better our balance and coordination is. The core…
What is a PWR! Moves Instructor and how can it help with Parkinson’s?
I recently completed the PWR! Moves Instructor certification through Parkinson Wellness Recovery. It is a Parkinson's Disease specific training course for exercise professionals. There are four main PWR moves that are the building blocks for this exercise program which can be modified and/or progressed to any level to meet the needs of everyone. These moves are designed to help people with PD function better and reduce their symptoms as well as improve their strength, balance, agility, flexibility and aerobics. This exercise program and personal training challenges participants both physically and cognitively in a fun and supportive environment. The goal is…
Ways to Improve and Maintain Strong Bones
What can you do to improve or maintain good bone health? The best things you can do are exercise and make sure you are maintaining a bone healthy diet. Getting enough Calcium and Vitamin D is extremely important. Also important is making sure you are eating enough protein. Trying to spread out both calcium and protein consumption throughout the day instead of at just one meal is beneficial for bone health. Eating enough protein throughout the day helps maintain muscle mass. Foods rich in Vitamin D include egg yolks, cheese, salmon, tuna, mushrooms, some yogurts, milk and orange juice that…
A Quick Warm Up for Pickleball to Avoid Injuries
Did you know April is National Pickleball Month? It also happens to be the time that outdoor courts have started to open up for the season. I am only a beginner, but after hearing my mom talk obsessively about it, I have started to play a little and finally understand the craze! It is such a great way to be social while being physically active; I am all for it! If you haven’t played in a while or are a beginner, try to ease into playing and slowly build up playing time so that you don’t injure yourself. Pickleball does…
Strength Training: A Prescription for Aging Well
If you aren’t strength training, you should be! It is never too late to start strength training and it will bring numerous benefits at any age. Whether you are inactive or active, like exercise or hate exercise, it can make an incredibly positive impact on your life. Let’s go over all the ways strength training can help you: Improve your sleep Increase cognition Increase your energy and metabolism Increase longevity Improve your posture Increase your confidence Maintain independence as you age Increase bone density which reduces risk of osteoporosis Preserve and enhance muscle mass which progressively decreases with age if…
Tips for Traveling and Fitting Exercise in this Holiday Season
The holidays are right around the corner, which is exciting, can be stressful, very busy, and can throw us off of our routine. I know for me, it is harder to make time to exercise. It is even harder to keep up with an exercise routine if you are traveling. Here are some tips to keep exercising during this busy and fun holiday season. If you are traveling by car, take breaks every 2 hours to to walk/stretch. This will help decrease aches and pains and keep your body happy. If in a car or a plane, pump your ankles…
Fall Prevention Awareness Week
It is Fall Prevention Awareness Week! Fall prevention is so important, so let’s talk about it. Did you know that if you have fallen in the past year you are at risk for falling again? Did you know that even if you haven’t fallen but have a fear of falling that also increases your risk of falling? The good news is that falling is not a normal part of aging and there are ways to prevent and modify risk factors for falling. Here are some things to think about during fall prevention week: Have you had your eyes checked recently…
Is it Pain or Muscle Soreness?
I’m sure you have heard the phrase “no pain no gain” but is that always the case? There is a difference between muscle soreness and pain, they are not the same thing. Muscle soreness can be expected with exercise but it should only last a day or two. It is common to be sore after an intense workout or when doing new exercises. Soreness is typically generalized, can be widely distributed, can also feel like stiffness or fatigue, and may cause you to move slower but usually feels better with movement. Soreness will go away on its own after a…
Ways to Make Exercise a Daily Habit
Have you tried to get into a routine of exercising and it only lasts a few days? Here are some ideas to make exercise a daily habit. One way to make exercise a habit is to do it right after a habit that you already have established. An example would be, after I wake up and brush my teeth I will exercise. Another example would be after I take off my work clothes I will put on my exercise clothes. Stacking your habits can make them stick better. You can think or write out all of your current daily habits…