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Pregnant-woman-at-gym

Building Strength is an Important Component in a Prenatal Fitness Routine

/20 November 2024/ All MFN blog/

You may have heard people warn that pregnant women shouldn’t raise anything over their heads or lift objects that are heavier than ten pounds when pregnant. These are warnings that still make the fitness trainer rounds when working with pregnant clients, yet these warnings aren’t based on science.  In fact, there’s no evidence for warning pregnant women to avoid lifting over their head unless it causes discomfort or balance issues, and the ten-pound limit is even more questionable, as ten pounds would be too heavy for some women and as easy as a feather for others.

It’s important to always remember that each pregnant woman has a specific fitness level and ability, so setting arbitrary limits is an ineffective way to provide guidelines for this population. In addition, when confronted with statements such as these, always review the research that supports the claim before implementing the information into your training guidelines.

Many women choose to continue their pre-pregnancy strength training program while they are pregnant, and most women may safely start strength training during their pregnancy as long as they are cleared for exercise by their healthcare provider. When developing a pregnant woman’s fitness program, you should take into account her current level of fitness and strength and pay close attention to how she feels during and after exercise. The key to maintaining a safe and effective routine is through consistent modification of the exercises for comfort as pregnancy progresses.

Strength training is an essential prenatal fitness component, providing the muscle power needed to compensate for posture adjustments and weight gain that occurs with pregnancy. Women who continue or even start a strength training routine during pregnancy can help prepare her body for all the lifting done with a new baby and reduce the risk of low back pain. Strength training has not been shown to pose any harm to either the fetus or the mother as long as these general guidelines are followed:

  • A gradual reduction in weight loads from pre-pregnancy will likely occur as the pregnancy progresses.
  • Women may continue their pre-pregnancy strength training routine (wt/reps/set) as long as they modify the exercises for comfort as pregnancy progresses.
  • If training causes muscle soreness during the pregnancy, it is recommended that overload be progressed by increasing the number of repetitions versus the resistance/wt.
  • Monitor exercise techniques carefully by mirror observation or supervision in order to correct for progressive postural changes that occur with advancing pregnancy. Improper lifting techniques may aggravate back problems and increase soft tissue injuries.
  • Avoid maximal static lifts. They may cause a sudden increase in cardiac output and blood pressure and employ the Valsalva maneuver. During the Valsalva maneuver, there is a significant diversion of blood from the internal organs (such as the uterus) to the working muscles.
  • Maximal lifts may also place extreme stress on the lumbar spine and other joint areas. Never overload an unstable or weakened joint.
  • Modify supine positions after the first trimester of pregnancy by using an incline board or wedge.
  • A strength-training workout involving all the major muscle groups should be performed three times per week, with a rest day between each muscle group training bout.
  • Machines, free weights, resistance bands, and body weight
  • are all options for building a strength training routine.
  • Remind client that she should exhale with the lift and avoid holding her breath or bearing down and straining as she lifts.
  • If a particular exercise continues to produces pain or discomfort are modification, it should be discontinued. If pain persists, the client should consult with her healthcare provider.

As always, all pregnant women should check with her healthcare provider before starting or continuing an exercise program during pregnancy.

Catherine Cram, MS started her company, Prenatal and Postpartum Fitness Consulting, in order to provide current, evidence- based guidelines maternal fitness guidelines to health and fitness professionals. She was a contributing author for the textbook, “Women’s Health in Physical Therapy” and co-authored the revision of “Exercising Through Your Pregnancy” with Dr. James Clapp.  Her company offers the certification course, “Prenatal and Postpartum Exercise Design” which provides continuing education credits for over 30 health and fitness organization, including ACSM, ACE, ICEA, and Lamaze.

walking mindful

Can Mindfulness Improve your Balance?

/1 October 2024/ All MFN blog/

Short answer: Absolutely.

Focused attention has the power to improve your health, mood and cognition. When it comes to moving steadier, research shows that practicing mindfulness while walking can improve balance in older adults. This is a simple practice that anyone can do to move more freely and live more fully with more confidence.

What is Mindfulness?

Being mindful means to simply focus on the present moment. Its roots stem from ancient eastern and Buddhist philosophy. It includes being aware of your thoughts, feelings, sensations and the surrounding environment through a gentle, nurturing lens. This way you can tune into what you are sensing in the present moment rather than living in and rehashing the past or projecting into the future. 

Mindfulness Elevates Health

Do a PubMed search on “mindfulness and health” and 14,955 studies pop up in the National Library of Medicine! These research studies show there are numerous well-being benefits that can help people of any age with any health condition including:

  • Reducing stress and pain
  • Improving physical health and chronic conditions like arthritis, diabetes and cancer
  • Promoting cognitive function, attention and memory
  • Elevating emotional well-being and mood
  • Healthier aging and resilience
  • Improving balance!

One foundational way that mindfulness and meditation improve health is by calming your nervous system. Moving out of the sympathetic stress response and into the parasympathetic relaxation response is where health happens. It’s where the body can rest, digest, heal and repair itself. 

Constantly living in “stress mode” where you always feel overwhelmed, fearful or tense puts your body into a chronic state of inflammation that damages cells, tissues and organs. This damage accumulates and can lead to impaired bodily systems from your nervous system, respiratory, cardiovascular, musculoskeletal, and immune system. This can result in inflammaging where the body is under constant stress and strain and breaks down more than it can repair itself. It is a major reason for the age-related decline in physical and cognitive function that makes it more difficult to move and think smoothly and easily. 

Mindfulness for Better Balance

It’s well-accepted that practicing Tai Chi improves ankle proprioception and balance. Now studies are showing that walking meditation can do the same for elderly women and older adults with history of falling (1, 2). Walking meditation has even been shown to improve ankle proprioception and balance performance in people with chronic ankle instability! (3)

Walking meditation is a mindfulness practice where you walk slowly while focusing your attention on your leg and foot movements (2). Researchers saw improved ankle proprioception and balance improvements with older adults being able to stand on one leg for a longer time as well as increased neuromuscular control. When focusing your attention on your movement, researchers think that this improves the brain processes related to body awareness and balance adjustments (1). 

Stronger neural and muscular connections mean you can be faster to sense and respond to your everyday environment, as well as recover from the loss of balance to effectively prevent a life changing injury or fall.  

Practice Mindful Movement

For the happiest, healthiest and safest holiday season, before engaging in activity, focus on “BEAM” to relieve stress, boost mood, build a sharper brain, taller posture and better balance. BEAM is an acronym that stands for Breathe, Elongate, Align and Move Mindfully. 

You can imagine being as long, strong and sturdy as a “beam.” Another meaning of “beam” is to be happy, smiling and radiating a line of bright light or energy. Visualizations can enhance physical and emotional well-being and help bring your attention into the present moment.

BEAM for Better Brain, Body and Balance

Breathe: take 3-4 deep breaths into the front, back and sides of your belly, up into your ribs and then chest; exhale in the opposite direction from your chest, ribs and then squeeze your belly button towards your spine. 

Elongate: lengthen your spine on each inhalation lifting from the crown of your head

Align your body: feel light with body parts lined up; ears over shoulders, shoulders over hips, hips over knees and ankles. Practice standing with feet hip distance apart, toes pointing forward and knees softly bending over your second and third toes; pelvis is in neutral, your sternum lifts up and out with ribs aligned over pelvis, shoulders are back and down away from the ears, line up ears over shoulders that are over hips, knees and ankles. 

Move Mindfully: think about where you are and what you are about to do; whether you are cooking, cleaning, going up or down stairs or walking inside or outside focus on your leg and foot movements

Practice BEAMing throughout your day so you can move mindfully and enjoy feeling sharper, steadier, lighter and more confident with each step you take throughout the holiday season.  

Fit Pros: Guide Older Clients as a Geriatric Fitness and Lifestyle Specialist

Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.

Cate Reade, MS, RD is a Registered Dietitian and Exercise Physiologist on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.

References

  1. https://pubmed.ncbi.nlm.nih.gov/31563384/. Walking meditation promotes ankle proprioception and balance performance among elderly women.” Jour Bodywork & Movement Therapies 2019
  2. https://pubmed.ncbi.nlm.nih.gov/34931904/. “Walking meditation versus balance training for improving balance abilities among older adults with history of fall: A randomized controlled trial.” Clin Rehabil. 2022 
  3. https://europepmc.org/article/med/35093512. Comparative effect of walking meditation and rubber-band exercise on ankle proprioception and balance performance among persons with chronic ankle instability: A randomized controlled trial. Europe PMC 2022
gout feet

Fitness Tips and Strategies to Prevent Gout Flare-Ups

/12 September 2024/ All MFN blog/

Gout, the disease of kings, is quickly becoming a global epidemic. You’re probably wondering why we called it the “disease of kings.” Well, the reason is pretty simple. Gout is (or was) called the “disease of kings” because it was a result of the overindulgence of food (like red meat) and alcohol in medieval times. Due to the cost of such a diet, the condition was associated with nobility. Hence the nickname “the disease of kings.”

Gout is one of the oldest joint diseases known to man, as far back as 2640 B.C. However, gout remains the most common form of inflammatory arthritis that haunts mankind in the 21st century. Although certain foods worsen this condition, scientists have found that gout occurs due to very high concentrations or build-up of uric acid in the blood.

In this article, we will shed more light on what gout is and explore useful fitness tips and strategies to help you prevent gout flare-ups. From choosing the right exercises to incorporating healthy habits into your daily routine, these tips can help you manage your condition and lead a more comfortable life.

Let’s get started on the path to better health and fewer gout attacks!

What is Gout?

Gout is a painful inflammatory arthritis caused by excessive build-up of uric acid in the body/blood. Uric acid is a natural substance in the body. It is an end-product of human purine metabolism and is excreted by the kidneys in urine. However, if it becomes too much, the uric acid circulating in the blood will form crystals that gather or deposit in the joints, leading to swelling, redness, and pain in the joints, tendons, and surrounding tissues.

Therefore, gout occurs when there’s an overproduction of uric acid in the body or when the kidney removes too little uric acid from the body. Both ultimately lead to an excessive build-up of uric acid in the body.

This condition causes painful swelling in the joints, most commonly affecting the big toe joint. However, you can have gout in the ankle, knees, feet, elbows, hands, and wrists. Gout is a chronic condition with symptoms that come and go (recur) in episodes known as gout attacks or flares. The symptoms tend to worsen during these episodes.

If left untreated, gout can cause permanent joint damage, joint deformity, and chronic pain. This can lead to immobility or a sedentary lifestyle, which will lead to muscle weakness and stiffness of the joints.

Tips and Strategies to Prevent Gout Flare-Ups

Whether you have gout and simply want to prevent future flares or you are at risk of having gout, making certain lifestyle changes will help. Prevention and management of flares is a possible endeavor.

Here are several tips and strategies to help you prevent gout flare-ups. By following these tips, you can manage your condition better and reduce the chances of experiencing painful attacks.

  1. Stay Hydrated Always

Staying hydrated (by drinking more water) is one of the simplest and most effective ways to prevent gout flare-ups and reduce symptoms. The ability for uric acid excretion is proportional to urine flow. Increasing water (or other fluid) consumption helps flush uric acid out of your body. It forces the kidneys to release excess fluid, reducing uric acid concentration and the risk of crystal formation in your joints.

Water is the best and easiest way to stay hydrated. A study found that adequate water consumption in the 24 hours before a gout flare significantly decreased recurrent gout attacks. However, other fluids like herbal tea can suffice. Nevertheless, soda, alcohol, and fluids high in purines must be avoided. Aim to drink at least eight glasses of water daily to stay well-hydrated. If you have kidney disease or congestive heart failure, consult with your doctor before increasing your fluid consumption.

  1. Choose Low-Impact Exercises

Exercising decreases uric acid levels in the blood, reducing the risk of gout or gout flare-ups. When the body doesn’t move often, the joints become stiff and less flexible. A study found that physically active males had a lower risk of gout than sedentary males. However, the pain from gout attacks makes it difficult to move around. Fortunately, exercise modalities can help restore mobility after a gout flare-up.

High-impact or strenuous muscle exercises can put too much pressure on your joints and increase uric acid levels, potentially triggering a gout attack. Whereas moderate or low-impact exercises do not have such an effect. Moderate-intensity physical activity reduces uric acid concentration in obese individuals. Therefore, opt for low-impact exercises like swimming, cycling, or walking. These activities are gentle on your joints while still helping you stay fit and active.

  1. Maintain a Healthy Weight

Carrying extra weight increases the stress on your joints and raises your uric acid levels. In summary, weight gain is a strong risk factor for gout attacks. The good news is that it is possible to lower uric acid levels and the risk of gout by reducing body weight. This can be achieved through dietary modifications and regular exercise. When you shed excess weight, it corrects both the body’s underexcretion and overproduction of uric acid.

Keeping a healthy weight through a balanced diet and exercise can lower your risk of gout flare-ups. Even losing a small amount of weight can make a big difference.

  1. Eat a Balanced Diet: It Does Wonders!

What you eat plays a big role in managing and preventing gout. After all, people with gout (or hyperuricemia) typically have a poor diet. The trick is to have a balanced diet. By balanced diet, we mean a combination of nutrient-dense and minimally processed foods. These foods will help reduce uric acid levels and the risk of gout flares.

Avoid foods high in purines, such as red meat, shellfish, and sugary drinks, as they can increase uric acid levels. However, not all purine-containing foods increase uric acid levels and gout risk. Plant-based foods like beans and nuts are okay to eat, while animal-based foods like red meat and shellfish are not recommended.

Nevertheless, focus on a diet rich in fruits and vegetables. They contain high amounts of antioxidants, which can reduce inflammation. People with gout can also have a diet of low-fat, whole grains, low-carb, and lean proteins. Foods like cherries, which have been shown to reduce uric acid levels, can be especially beneficial.

  1. Avoid Alcohol

Alcohol, especially beer (which is high in purines), can raise uric acid levels and trigger gout attacks. Unfortunately, there’s no way around this. Alcohol intake triggers gout attacks, regardless of the type of alcohol. So, try to limit your alcohol intake of all types of alcohol or avoid it altogether. If you choose to drink, opt for wine (as it contains antioxidants and phytoestrogen) instead of beer and do so in moderation.

Conclusion

Living with gout flares can be a painful and exhausting ordeal. Plus, the inflammation that comes with it is just too much to deal with. Fortunately, you take back control by employing the fitness tips and strategies outlined in this article.

It’s not too late to make these healthy lifestyle choices. By following the tips mentioned in this article, you can prevent gout flare-ups and live a more comfortable life. Remember, small changes in your daily routine can make a big difference in managing and preventing gout flares.

Frequently Asked Questions

How can I fix gout permanently?

Gout cannot be cured, but it can be managed to prevent flare-ups. Some treatments can help slow down the progression of gout and reduce the frequency and severity of flare-ups or attacks. Making lifestyle changes and fitness strategies, such as eating a healthy diet, maintaining a healthy weight, and drinking plenty of water, can keep gout under control.

Are eggs bad for gout?

No, eggs are not bad for gout. In fact, they are low in purines and may lower uric acid levels in the blood. Plus, they are a good source of protein. So, people with gout can include eggs in their diet without worrying about a gout flare-up.

Can you squeeze gout out?

No, you cannot squeeze gout out. The inflammation caused by gout is quite tempting to squeeze. Moreover, gout cannot be excised without affecting the surrounding tissue. There’s simply no way to break up gout crystals physically, and trying to squeeze or massage the affected area will make the pain worse. The only way to manage gout symptoms is to reduce uric acid levels in the blood.

Victor Alex is a seasoned freelance writer with a passion for health and wellness, fortunate enough to turn his interests into a fulfilling career. With a keen eye for the latest developments in overall wellness, he crafts engaging content that resonates with his audience. When he’s not writing, Victor can be found exploring the latest trends in fitness and nutrition.

References

running-bleachers

Exercise & Fitness: Cardio Conditioning & Training

/10 September 2024/ All MFN blog/

The real power of being fit is in the ability of the cardiovascular system to perform at high levels throughout the day. The process of becoming fit is inherently tied to the heart’s ability to pump blood and oxygen to the organs, tissues, muscles, and extremities during periods of peak demand. The conditioning process is a daily effort requiring activity and movement. The training process is the planned activity that is designed to stress the system intentionally over time and at a prescribed intensity. They are two sides of the same coin and will be highlighted in this article.

The benefits of cardiovascular development and training are: Increased cardiac output (stroke volume), decreased blood pressure, reduced blood sugar levels and increased insulin sensitivity, increased aerobic capacity, increased energy levels, improved sleep patterns, improved emotional balance, decreased risk of developing heart disease, and of course – improved ability to control body weight. These and other benefits are derived from the purposeful movement and increased adaptability of the human body. We were meant to move, even run, and over the millennia have learned NOT to run – or even move – and this has led to the rise of chronic and debilitating diseases such as diabetes and heart disease on a massive scale.

Determining Your Training Heart Rate

The standard formula that has been used to determine your training heart rate has been a simple one: 220-your age = your maximum heart rate. Take the result and multiply by 55-85% and get the range for most people’s training heart rates. It is flawed and subject to a 10-20% margin of error. Example: 220-66 (my age) = 154x.85=131 or my maximum training heart rate. If by chance I am de-conditioned and have not exercised in quite a while I would choose a lower percentage – 70% or 108 beats per minute for my training heart rate. 

The training number (or intensity) is subject to the individual’s level of fitness, medical profile, and their ability to perform the exercise as designed at the prescribed rate. If you feel that your weight is an issue then you start at a lower intensity (65-75% for example) for a shorter period of time, increasing the number of minutes gradually over time. This is the conditioning aspect of cardio conditioning and training. It is the first phase of the cardio conditioning process and can last up to 6 months to a year (or more), depending upon the individual’s ability and how often you schedule sessions during the week. 

Cardiovascular Exercise

I have been a runner since 1964 so for the past 48 years I have been training my cardiovascular system at higher intensity levels in order to maintain its capacity to deliver blood and oxygen to my body’s tissues and organs – for a very long time. This is the point of the training activity over time. Training is determined by the body’s ability to adapt to varying levels of intensity over time. The more flexible and adaptable the program becomes the more flexible and adaptable the cardio system becomes. This long term approach enables and empowers us to reach for higher levels of achievement and accomplishment over time. Cardio conditioning and training are the long term partners in the fitness formula for success. Effort and discipline MUST be demonstrated over time for results to take hold and again, recording the training sessions is KEY to remaining dedicated, motivated, and directed toward your goals.

The final point I want to make about cardio training is that there are an unlimited number of activities that qualify as cardio conditioning and training methods. They are as diverse as the number of people engaging in these activities. Walking, swimming, cycling, hiking, skiing, rollerblading, skating, playing or participating in endurance sports and many others you can define for yourself can open the door to a happy and healthy fitness lifestyle. Running has always been my passion and over the past 48 years I have run approximately 70,000 miles. It is my hope that I will reach 100,000 miles before I leave this planet. Whatever you choose to do over the course of your life for cardio health and fitness make sure you choose something you LOVE to do. This is the secret to a long and healthy life. What is the best exercise? Answer: The one that you WILL DO! It is that simple. So get moving and breathe today!

Exercise to me is life itself. In our world today we are encouraged to sit – and sit some more. It is toxic to life and our lives in particular. Cardio activities are “breathing” activities. They require us to move our WHOLE bodies – not just individual parts. The feelings of joy and happiness that are generated by “intentionally” moving our bodies on a daily basis are lasting. They can carry us through many of life’s ups and downs – and help us emerge whole and healthy on the other side of sadness or defeat. I can remember many years where I was struggling emotionally, financially, and spiritually and running “saved” me so that I could try again tomorrow. My tomorrows came because I spent some of my days in activity that I loved – and that made all the difference. I believe in exercise as the KEY to our future health and well being. Let’s decide today to get moving and have many “happy tomorrows”! 

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.

pelvic-floor-illustration

Pelvic Floor: Lower Region Muscles with Big Responsibilities

/19 July 2024/ All MFN blog/

The area of the body referred to as your pelvic floor are the muscles that are used to urinate, pass bowel movements, and for sexual intercourse. When or if these muscles weaken, there can be uncomfortable and inconvenient interferences for someone’s day to day living. The side effects of having a weak pelvic floor are negative, so taking preventative measures can be important and incorporating exercises to strengthen these muscles is necessary. We need to be in control of squeezing and relaxing these muscles, although most of the time this is done automatically. 

Your pelvic floor muscles are your core. These include your abdominal muscles, back muscles, and your diaphragm. They wrap around the pelvic bone to tailbone and then extend on both sides of the pelvis. If you want to feel where these muscles are you can squeeze the urethra to stop yourself from peeing or squeeze your anus to stop yourself from passing gas. There are two main muscles of the pelvic floor which are the levator ani (which has three parts) that wraps around the entire pelvic and the coccygeus which is located near the back of the pelvis. 

There are a few reasons the pelvic floor can weaken over time. Childbirth, trauma, and surgery are the most common culprits. These muscles are stressed during pregnancy. Hormonal changes in women as they age, particularly during menopause, can weaken the muscles. Persons with diabetes are also at higher risk for weaker pelvic floor muscles. Certain conditions can also weaken them. These would include stress incontinence, urge incontinence, anal incontinence, fecal incontinence, and what is called pelvic organ prolapse. Stress incontinence happens to many women post childbirth and for men post prostate surgery. This is when you might dribble pee when you sneeze, cough, laugh, and/or lift something. Urge incontinence is the constant feeling of needing to pee. Anal incontinence is having a hard time controlling when you pass gas, and fecal incontinence is having a hard time controlling bowel movements. Pelvic organ prolapse is when the muscles including the uterus, bladder, and rectum might bulge into the vagina and cause a protrusion. 

Treatment depends on the severity of the condition. There are natural approaches to do this, but surgery could be required. Kegel exercises would be the first measure. Kegels are an effective exercise which involves squeezing and relaxing the pelvic floor muscles, focusing on controlling the sensation. Squeezing time can start with 3 seconds and increase to 8 to 12 seconds over time. Exercises shouldn’t be done if there has been trauma or injury to the area unless cleared by a medical professional. There are trained physical therapists to guide and assist with pelvic floor exercises as well. Avoiding constipation if possible is also helpful. This could include lifestyle changes revolving around diet, activity, and medications. 

Most people don’t even think about their pelvic floor muscles until a problem arises. Natural aging brings about new areas of the body we become aware of and took for granted at younger ages. As with all areas of our health, being proactive rather than reactive is desired. It’s important to address health issues even if the topic is embarrassing or private. Helping ourselves helps others and there are natural measures we can take without extreme invasive procedures. 

Originally printed on Every BODY’s Fit blog. Reprinted with permission.

Dr. Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health and a Ph.D in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

References:

Pelvic floor muscle exercise and training for coping with urinary incontinence – PMC (nih.gov)

Physiotherapy and pelvic floor health within a contemporary biopsychosocial model of care: From research to education and clinical practice – PMC (nih.gov)

Kama-Squat-article

Gait and Alignment

/28 March 2024/ All MFN blog/

Many times when I run in Central Park, I see some elite runners. They look like gazelles. However, sometimes, I will see runners who have knees turned in, toes turned the opposite way, or simply just POUNDING on their feet.

When I teach Yoga, or even strength training, I advocate aligning the hip bone (asis joint) with the knee, and the 2nd toe.

i.e., Squats.

Often trainers will tell students to “bring their feet hip width apart” and perhaps, having read too many magazines with models who are super thin, they bring their feet so wide that they are BEYOND the alignment they could possible sit in or walk in. Imagine the MANSPREAD on the subway. Over time, if clients keep doing “squats” with their feet so beyond the width of their hips, it puts undo strain on the ACL, ankles, and causes many muscle imbalances.

In a squat, the goal is NOT to “go lower”.

A member once wrote a nasty comment via the gym website that “I didn’t go low enough” in my squat. What is “low enough”? If you are compromising form, or bending your back over more to make up for the fact that knees can only bend so much, then this is counterproductive.

When squatting, you should “crease” the hip joint (hip flexors) and imagine a chair being pulled out for you. Reach for the chair with your butt while bending your knees. The chest may tilt slightly forward, but the movement is NOT initiated by bending the upper body into forward flexion. Imagine if you were wearing all white, dry clean only clothing, and were carrying a tray of martinis (or red sauce). You would have a mess if you bent forward with your upper body. Therefore, keep your chest high, hold the platter high, and only angle forward as needed. This way all the work goes into the quads and glutes, and not into the back.

Exercise Samples (L to R): One leg step up; one leg dead lift; squat to one leg

Another drill I like to teach is a step-to 1 leg squat. Take a step to your right, balance on the right leg, and perform 1-3 squats. Then repeat by stepping left. To advance this, take a little hop, and then do 1-3 1 legged squats.

1 leg step ups (pictured above): place 1 foot on a bench laterally. The step should have 2 risers on each side if you are between 5’ and 5’4, and maybe 3 risers if you are above 5’6, and 4 risers if above 6’ tall. Press the weight into the foot that is on the bench and full stand up on this 1 leg. Then sit back down into the squat stance with both knees bent (one will be on the floor).

1 leg dead lifts  (pictured above): based on warrior 3: 1 leg is very straight without locking. Like a seesaw, pitch forward by lifting the free leg as high as it can go, but do not round the back, or drop the chest. I also look forward and keep my chest slightly lifted. Recover to upright by raising the gaze. Repeat 4-8 reps per leg.

Sit, stand, raise lower…this is a combination 1 leg squat into 1 leg deadlift (warrior 3). Repeat 4-8 reps.

Practicing 1 legged drills will make it so that when you perform drills such as squats on 2 legs, you will remember that if you were to take 1 leg off the ground, your stance/width should be based on this idea.

This will give you better form for running, and even walking.

The hip, knee, and 2nd toe should always REMAIN FRIENDS in every exercise for better alignment, and pain-free workouts.

Kama Linden has been teaching fitness for over 2 decades. She has taught strength, step, pilates, vinyasa yoga, senior fitness, and has worked with clients and students of all ages and fitness levels. She is certified by AFAA Group Exercise and NASM CPT, as well as 200 hour Yoga. She has a BFA in Dance from University of the ARTS.  Her new book, “Healthy Things You Can Do In Front of the TV” is now on sale on amazon.com, BN.com, and Kindle. Visit Kama’s website, bodyfriendlyoga.com, and kamalinden.com.

adaptive-fitness-wheelchair-fitness

The Importance of Exercise for the Disabled or Handicapped

/14 March 2024/ All MFN blog/

Everyone must remain active. This is only achievable with the help of exercise. Contrary to popular belief, handicapped people also wish to stay fit and healthy. On the other hand, some of handicapped individuals do not realize the importance of it.

Let’s discuss the importance of exercise for handicapped people.

Prevention of Heart Disease

Exercise can help reduce the risk of developing diseases relating to the heart. This includes high blood pressure, heart attack and ischemic heart disease. Furthermore, exercise is essential for preventing various other medical conditions.

Prevention of Comorbidities

Inactivity is a disease in itself. Being inactive makes the body less productive. This makes them more prone to the development of illness, ranging from something as small as flu to as big as cancer. Disabled and inactive individuals have a higher chance of developing colon cancer and diabetes.

Prevention of Anxiety and Depression

Being inactive and indoors can lead to depression and anxiety. You may feel down most of the time. Exercising releases endorphins in our body. These help in regulating mood; those who exercise regularly experience improvement in their moods.

Alleviates pain

Inactivity can cause harm to your bones and muscles as well. The majority of people suffer from pain in joints and other complications. Stiff muscles are also an additional drawback of inactivity.

Handicapped people who exercise more often do not suffer from these symptoms. They report relief of pain. Furthermore, such people also have faster healing of wounds and injury from trauma.

Clears the mind

Exercising not only helps with our physical well-being. It also aids in improving our mental health as well. Brain fog is a real thing; people can be doubtful about the decisions they make. Exercising helps people to think clearly. They can divert their mind from useless jargon to more productive thoughts.

DO NOT LET OTHERS STOP YOU FROM EXERCISING

Being handicapped has a certain societal stigma with it. The perception of people can often stop you from exercising. Always remember that exercising will only benefit you alone. Don’t worry about what others think!

Conclusion

Being disabled can be a hard thing. But, exercise is an activity that will help you to gain self-esteem. You do not need to start with rigorous workouts.

This journey begins with a single step, time will help you get better in the long run. So what are you waiting for?  Start looking for an exercise regimen that suits you best.

Here’s to your health!

Terrance Hutchinson is the Owner of Your Best Lifestyles Fitness and Nutrition. He is a Certified Personal trainer specializing in Exercise Therapy, Corrective Exercise, Sports Nutrition, and Corporate Wellness. He an author of 3 books, he has his own podcast, he has contributed articles to major newspapers and magazines, Terrance has spoken at health events, webinars, seminars, hospitals, schools, doctors offices and has been featured nationally syndicated television platforms. Terrance has clients in many states and counties and is looking to help others bridge the gap between the medical and fitness industries. To learn more about Terrance, visit yourbestlifestyles.com

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The Power of Why: Motivation for Better Health

/15 January 2024/ All MFN blog, Conditions/

As a movement practitioner, I love it when my clients become my teachers. One conversation with someone going through the process of changing their life and fighting challenges may prompt, lead, or sometimes shove me into examining my practice, my approach, and my connection with the people I serve. Just recently Mary, one of my clients, wanted to meet with me to discuss her progress and our conversation inspired this article.