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Is it Time to Change up your Walking Routine?

Walking is one of the best things you can do for your health and there are ways to change it up to make it even better!

Change speeds! This challenges your balance and your muscles more than maintaining one speed for the duration of your walk.

If you walk the same route everyday try reversing it or walking somewhere new. This also helps keep your brain stimulated.

Try to include inclines and declines,( as long as you can do it safely), to work your muscles differently. This can also challenge your balance and posture. Make sure on the inclines you can remain up tall instead of leaning forward.

To work another set of muscles (the backs of your legs), as well as coordination and balance, try to add in walking backwards, safely of course.

Interval walking is a great way to change up your routine. It has both cardiovascular and muscular benefits. Recent studies in Japan found it also improved sleep, mood, metabolism, decreased blood pressure, and reduced age regulated muscle loss. Working on walking faster also helps improve your muscle power and balance.

The Japanese study found 3 minutes of fast walking and 3 minutes of moderate walking for 30 minutes total to be most beneficial, but I would recommended starting out with shorter bursts of fast walking. Example: start with 30 seconds fast walking and then 1-2 minutes of moderate walking.

How fast do you have to walk? Well it is up to you!

For maximum benefit, aim for increasing your heart rate and having a harder time conversing/talking. You will be slightly out of breath. Fast is considered to be 70% of your maximum effort.

For moderate walking speed, you want to be able to catch your breath and be able to walk while having a conversation. Moderate is considered to be 40% of your maximum effort.

Interval walking can be done anywhere, indoors or outdoors. It can be done for any fitness/ walking level. Doing it 3-4 times a week is recommended. I personally think that interval walking makes the time go by fast but also it’s more efficient because you don’t have to spend as much time doing it to be effective!

As always, let me know if you have questions or would like help with changing your walking routine!

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Another reason to add planks and wall sits to your routine

If you have high blood pressure or would like to maintain your current blood pressure planks and wall sits can help! 

A large study done in the British Journal of Sports Medicine found that wall sits and planks (isometrics) reduced blood pressure more than aerobic/ cardio exercise, High intensity interval training and resistance training. All of these exercise programs helped to reduce blood pressure but the isometric exercises had the most significant reduction in both systolic (top number) and diastolic (bottom number) blood pressure.

Planks and wall Sits (also known as wall squats) are isometric exercises. Isometrics focus on the tightening/contracting of a muscle or muscle group where the joints don’t move and the muscles don’t change length. This type of exercises uses only body weight in a static position to strengthen and stabilize. 

They key for doing these exercises correctly is to slowly breathe in and out as you do them. You do not want to hold your breather or strain. That would actually increase your blood pressure!

When done correctly, isometrics can improve blood flow through the muscles being used, in turn reducing blood pressure.

Now of course this doesn’t mean other forms of exercise aren’t important but this is good news for a simple way to improve Blood pressure. These exercises can be done anywhere, anytime and you only need a wall to be able to complete. 

Wall sits strengthen glutes(buttock), quads(tighs) and core.

Planks strengthen your back, shoulders and core.

These can be modified if needed. Planks can be done using a wall or counter instead of on the floor. If doing them on the floor you can modify to doing them on your knees and progress if/when able to.

Doing these 3 times a week and increasing how long you can hold them for and work toward doing it 4 times with rest in between is recommended. 

Of course there are always options to make these exercises more challenging such as holding  a weight for a wall sit or changing/varying positions for planks.

If you would like further instruction on how to do these exercises or have any questions contact A to Z Personal Wellness.

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Some Tips for Decreasing that Stiffness Feeling

Do you wake up in the morning feeling stiffness or after sitting try to stand up and feel stiff?

So why are you feeling so stiff? There can be several reasons for stiffness in specific areas of your body or just general stiffness. As we age, the amount of fluid lubricating our joints decreases and cartilage may also become thinner. Arthritis and lack of activity/movement can also cause increased stiffness. Also, if only certain muscles are being used that can also cause tightness and of course weakness in other muscles 

Why is the stiffness worse first thing in the morning or after sitting for awhile? Because those or the times when we are not moving for long periods of time. The fluid our joints need to be lubricated comes from movement.

So the simple answer to stiffness is keep moving!  Just remember “motion is lotion.”

Now finding the right movements is key because you don’t want painful movements.

Avoid those long periods of sitting or at least break them up with some movement every 30 minutes. 

If you are sitting for long periods of time or are always stiff when you get up after sitting, try to do some movements seated before you get up. 

Examples include – ankle circles or pointing your toes up and down to loosen your ankles, extend your leg out so that your leg/knee is straight and then bend it and repeat it several times. You can also try to round your back and then arch/extend your back into a nice tall postural position and repeat several times. Moving your leg to the side and then back and switching to the other leg and repeating several times can also help.

Here are some other ways to decrease joint and muscle stiffness that you can add into your daily routine:

  1. Daily stretching, could be stretching done before getting out of bed
  2. Stay hydrated – helps joints stay lubricated
  3. Move frequently throughout the day- doesn’t have to be for long periods of time or anything strenuous
  4. Stay warm – take a hot shower, wear layers, possibly crank up the heat in your house or wear extra layers, heating pad or hot packs can also help with this. Warmth increases blood flow and decreases stiffness. Cold causes muscles to tighten.

If you have questions or would like further guidance on movements that can help decrease stiffness feel free to reach out. 

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Tips to Decrease the Aches and Pains of Fall Yard Work

It’s that time of year when there is lots of yard work to be done! The leaves look so pretty as they change colors but they sure do make a lot of extra work. Here are some tips to help you avoid all the “rakes and pains” 😉 

First tip is to warm up. You may not think of yard work as exercise but it is and it can be quite strenuous. So warming up 5-10 minutes before you start the yard work is a good idea.

2.) Since yard work is basically an exercise workout, treat it like one with rest breaks, stretching and hydrating!

3.) Wear long sleeves and pants to protect your skin from the sun, bugs, scrapes and scratches. Wearing gloves can also be helpful.

4.) Supportive shoes! Closed toed and slip resistant are best.

5.) Use a rake or leaf blower that suits your strength and height. 

6.) It is habit to use our dominant side to rake and do yard work with, but try to switch it up to even out your body and not overwork one set or side of muscles. 

7.) Rake when the leaves are dry. You might be anxious to get those leaves but waiting until they are dry is safest. Wet leaves are much heavier and also more slippery. Be smart and kind to your body!

8.) Bend at your knees and hips when lifting to avoid straining your back. Position yourself close to the object you are lifting and have your feet at least shoulder width apart. Use your legs to lift and avoid twisting to avoid injury and back pain.

9.) Engage your core as you lift, carry, pull, rake etc. To engage your core muscles pull your belly button in toward your spine to tighten, but make sure to keep breathing as you engage it and do your yard work. 

10.) Don’t overfill the leafbags, garbage cans etc!  It may seem like a faster way to do it but it is not the safest way. Lighter loads are better for your body to lift, pull and carry and stay pain free.

11.) Stretch after you are done.

Enjoy the fresh air, sunshine and physical activity!  

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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 say they are fortified with Vitamin D on the label.

Foods high in calcium include dairy (cheese, milk, yogurt) and leafy greens (kale, spinach, and broccoli). Cereals, oatmeal and juice will say if they are fortified with calcium.

Omega-3 fatty acids also promote formation of new bone and protect against bone loss. Examples include chia seeds, flax seeds and walnuts.

Magnesium and Zinc also help maintain bone density during the aging process. 

Examples of Magnesium include dark chocolate, avocado, almonds, cashews, and legumes (beans, chick peas, lentils), and leafy greens. 

Examples of Zinc include shrimp, beef, flax seed, pumpkin seed, spinach and oysters.

What exercises are best for strengthening bones and preventing Osteopenia or Osteoporosis?

Weight bearing exercises which means exercises where your bones are supporting your weight and you work against gravity. Some examples of weight bearing exercises are walking, hiking, racquet sports, push ups, planks, squats, step ups, etc.  Although swimming, water exercises and biking are great for your health, they are not considered weight bearing.

Strength training using resistance bands or weights is also beneficial to prevent bone loss and increase muscle mass.

Balance training is also important to prevent falls. With weakened bones an injury from a fall can be more severe and take longer to heal.

Also talk to your doctor. If you are unsure of your bone density or would like to find out if you have Osteopenia or Osteoporosis a simple and painless bone density scan ( also called a DEXA scan) can be done.

What is the difference between Osteopenia and Osteoporosis? 

Osteopenia is when you have a lower bone  mineral density for your age. Osteopenia usually has no signs or symptoms but can be found with a bone density scan. Osteoporosis is when you have more severe bone density loss which weakens bones and increases risk of fractures. Both Osteopenia and Osteoporosis are most common in women over the age of 50.

Osteopenia can sometimes progress to Osteoporosis but not always. There are ways to prevent it and strengthen your bones. Bone density naturally decreases each year as we age but can decrease more rapidly due to certain medical conditions, medications, hormonal changes with menopause and/or an unhealthy lifestyle. 

If you have questions about maintaining or improving bone health through exercise contact A to Z Personal Wellness. As for a bone healthy diet, I love making smoothies with bone healthy ingredients:)

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Snow Shoveling Tips to Help you Stay Safe and Pain-free

Luckily we haven’t had to do much shoveling this winter and hopefully it stays that way:) However, it seems like the next few days we may need to do some.

I know some people who love shoveling which is great. I am not one of them but I do feel good after I finish. It is a good form of exercise and I usually love being outside unless it is completely freezing.

Shoveling done smartly and safely can be a good way to stay active in the winter and get some fresh air.

Here are my tips for making shoveling a little easier and having less aches and pains doing it.

  • Dress appropriately! Wear boots or shoes that have non slip grip and will keep your feet warm. Also wear enough winter clothing to keep your whole body warm. Warm joints move and feel much better than when they are cold and stiff. It also helps your balance to be warm enough.
  • Try to shovel in daylight or if it is dark have the area be well lit so that you can see any icy areas or uneven ground.
  • Shovel more frequently if it is supposed to snow a lot so that you can avoid having to lift a lot/heavy snow.
  • Use a good shovel. Make sure it fits you and your height so that it is not too heavy or too long.
  • Hands should be spaced approximately 12inches apart on shovel for good leverage and stability.
  • Avoid lifting any snow with your arms outstretched.
  • Keep the shovel with snow close to your body and center of gravity when you are lifting.
  • Try to push snow as much as possible instead of lifting. If you have to lift, smaller amounts on the shovel will be better for you.
  • Avoid rotating and lifting at the same time.
  • Bend with your knees and hips and not your back to avoid back pain.
  • Engage your core muscles – try to pull your belly button in
  • Avoid throwing snow over your shoulder or to one side because this creates more stress on your spine.
  •  
  • Switch arms so that you don’t overwork one side of your body.
  • Take frequent breaks and make sure to stay hydrated.
  • Doing a little warm up/ stretch before and after shoveling is definitely a good idea.
  • Enjoy the snow!

Contact A to Z Personal Wellness if you have any questions or would like help with exercises to make shoveling easier.

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How to Avoid Slips and Falls This Winter

Winter is here which means snow and ice and being indoors more. Here are my tips to prevent slipping, tripping or falling this winter. 

  • When getting out of the car plant both feet and hang onto the door before starting to walk to make sure you have your balance and that it isn’t slippery
  • Dress warmly – cold muscles tense up which affects balance and can cause a fall – also being warm decreases joint stiffness
  • Wear shoes with good traction, even if it is just for a very short distance
  • Wear clothes that fit well – if they are too tight or bulky your movements can be restricted which can lead to a fall or if they are to big/baggy they can catch on things
  • Slow down and give yourself extra time when going places
  • Always have a cell phone with you
  • Keep shoes and walking aides dry and free of snow and ice as soon as you come inside 
  • Avoid walking in more than one inch of snow – snow can hide uneven ground, curbs, and other tripping hazards
  • When walking on surfaces that may be icy, shorten your stride and walk with your feet pointed slightly out and knees gently bent (like a penguin) to improve traction and balance
  • Make sure you have enough lights and night lights in the darkness of winter! Use a flashlight on your key ring for extra light when needed
  • Can also carry a small bag of kitty litter, sand or rock salt with you in case you need to throw some down in a walkway or slippery area
  • Have a table or chair by door/entrance way to set things down when you come in and out of the house so that you are not trying to hold too many things/do too much all at once
  • Can use cleats on shoes and also add ice spikes to canes. Attaching cleats to shoes are great, especially if you want to continue to go for walks outside.
  • Don’t take short cuts when walking, stay on cleared sidewalks and paths
  • Last but certainly not least…keep moving!! Staying active during the winter months is one of the best things you can do for your physical and mental health.

Now you are ready to tackle this winter weather safely:)

Contact A to Z Personal Wellness if you need help staying active and safe this winter.

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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 (point your toes up and then down) to get blood flowing. Even if you are on a plane, try to move around/walk a little bit, at least every 2 hours.

Drink water! – I know I say this a lot, but while traveling it is easy to get dehydrated, especially if you are traveling by plane. Staying hydrated keeps your joints lubricated, gives your more energy and the list goes on with all of its benefits.

Keep your medications organized and stick to your routine. Being out of your normal routine can also cause a change in when you take your medications but it is best to take the same dose at same time to avoid any negative effects.

If you are staying overnight somewhere, make sure there is a night light or light switches that are very easy to access and that you have a clear path from your bed to the bathroom. This will help prevent tripping or falling in a dark and unfamiliar area.

Try to fit in exercises in short bouts if you don’t have enough time to do your regular routine. “Exercise Snacking” is great during the holidays. If you are in the kitchen cooking, do some marching in place or side stepping. Practice standing on one leg while you brush your teeth. Each time you stand up from a chair try to avoid using your arms so that your leg muscles do the work. If there are stairs where you are, try going up and down them 2, 3 or more times in a row or doing step-ups on the bottom step. Another option when driving places is to park farther away to get more steps in.

Examples of some exercises that you can do in a hotel, while staying at a friend or relative’s, or at your own home are:

Wall push ups

Squats

Heel raises

Toe Raises

Marches

Standing on one leg for balance

These can be done anytime throughout the day and they don’t have to be done all at once.

If you want to keep resistance exercises in your routine, resistance bands are easy to travel with because they don’t take up much space, they are light and you can use them for core, upper and lower body exercises.

You know the saying, “use it or lose it.” Don’t lose it this holiday season!

For an individualized exercise program or more exercise snacks that you can do anytime and anywhere during the holiday season contact A to Z Personal Wellness.

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Home Safety Tips to Prevent a Fall

Did you know that most falls happen in the home? There are ways to make your home more safe to decrease your risk of falling. 

Here are some tips to prevent falls in your home. 

1) Avoid having cords or wires on the ground or in an area where you have to walk around or over them

2) De-clutter! Avoid having clutter around, the less tripping hazards the better off you will be

3) Have proper lighting- keep spare light bulbs at your house and in an easily accessible place. Is there a light close to your bed? It is best to have a light that is within reach of your bed. Use nights lights! You can get motion sensor lights which can be helpful especially at night.

4) Try to keep objects off of the floor

5) Have a clear path from your bed to the bathroom

6) Avoid and/or be cautious with area rugs – if you have them, use double sided tape or non-slip backing so they don’t move around

7) Have non-slip mats in the shower/tub and always watch out for wet spots on the floor. Grab bars are also great to have.

8) In the kitchen, try to keep things you use often on the lower shelves of cabinets, or around or at counter/waist height.

9) Outdoors or indoors, make sure to have sturdy handrails ( 2 rails are better than 1!). Keep steps cleared, well lit, and if they are uneven, loose, or in rough shape, fix them; it will be worth it!

10) Exercise or get some form of physical activity daily! 🙂

If you would like more ways to make your home safer, would like a consultation/walk through of your home with safety recommendations or have questions please contact A to Z Personal Wellness.

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Gardening Tips

The change in season brings a change of activities. Gardening and yard work are a great way to be physically active and enjoy the Spring weather. I do not have a green thumb and the deer are a major issue but the change in weather really helps get me motivated to attempt to make my yard look nice and it is a great reason to get outside! 

Here are some helpful tips to make sure you are staying safe, pain free and enjoying gardening and working in your yard this Spring:

  • Before starting out, make sure to check your yard for uneven ground, roots sticking out, loose rocks, branches/sticks that may be in your way, to avoid tripping or falling. 
  • Gardening can be a strenuous activity, so it is a good idea to take a few minutes to stretch/warm up before starting.
  • Take frequent breaks and remember to hydrate.
  • If you can, I would recommend raised plant beds and potted plants so that you do not have to be on the ground or bending over as much.
  • If you are working from the ground, I recommend using a pad to kneel on and using a half kneel position to keep your back in a more upright position and changing legs frequently.
  • Work in small areas so that you are not over reaching which could cause discomfort in your back, neck or shoulders or cause you to lose your balance. 
  • While you are gardening or doing yard work try to engage your core to help support your low back. Engage your core by pulling your belly button in towards your spine and tightening.
  • If you are raking be sure to switch arms to avoid overworking one side of your body. Rake when it is dry, wet leaves are heavier and also more slippery. Your body will thank you 🙂
  • Remember to bend at your knees and hips, and lift with your legs, not your back. Lifting lighter loads, more frequently is better than trying to fill up or lift as much as you can at one time. When lifting and carrying hold objects as close to your body and centered if possible.
  • If you need to use a ladder, make sure someone is near by and aware.

Contact A to Z Personal Wellness if you are feeling unsteady or want to improve your strength to make your yard work easier and more enjoyable!

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