Hide

Error message here!

Lost your password? Please enter your email address. You will receive a link to create a new password.

Error message here!

Back to log-in

Close
Seniors-on-bikes

Why is a Bike So Good for your Knees?

/14 March 2022/ All MFN blog/

Why is a bike so good for your knees?

When it comes to knee pain, it is hard to know what activities will help them feel better

While…

It is pretty easy to know what makes your knees feel worse:  jumping, running, quick changes in direction, even going up or down stairs.

Why some activities make your knees feel worse

Let’s explore the WHY of knee pain before we get in to how to make your knees feel better.

WEIGHT BEARING

If you have knee pain, it could be caused by an injury (typically torn ligaments, cartilage, bursitis, dislocation) or maybe you are suffering from something like osteoarthritis where there is inflammation and bony changes inside the joint.

When you are on your feet, your knees are weight-bearing joints.  That means your body weight is going through them.  If you have knee pain and you are overweight, those extra pounds will likely make your knees hurt worse.

Your knee is especially vulnerable because of its wide range of motion.  There are many positions in which your knee can be damaged.  Note: For cardio activity, where you are doing a many-times repeated motion, you may want to exclude weight-bearing exercises.  This, of course, is not the rule for strength training since weight-bearing is actually GOOD to strengthen your bones.

IMPACT FORCES

“Impact” refers to the force that goes through the knee joint caused by your foot striking the ground.  As you walk, run, or jump, the forces transmitted are multiplied by your body weight:

  • Walking 2-3 X Body Weight [1]
  • Running 4-14 X body weight [2]
  • Jumping 9+ X body weight

There are also sheer forces through the knee caused by gravity and resistance, like when you slow down, walk down a hill, or come to a sudden stop.

If you have knee pain, you can see why walking, running, or jumping may exacerbate the pain.  Again, if you are carrying extra body weight this creates more force on every step through your knee and is a good reason that doctors want you to be a healthy weight before a knee surgery.

LATERAL MOVEMENT

For some people, moving side to side causes pain.  Think basketball shuffle or doing a carioca side line step in your athletic training class (not to be confused with Karaoke which usually involves drunken singing).   Pain here may be caused by collateral ligament issues, meniscus cartilage issues, or joint changes.

I know in my case because of my arthritic changes to the lateral (outsides) of my knees, side to side movement was excruciating.

Is moving your knee actually good for it?

Your knee is the largest joint in the body and it is made to move.  When you stop bending it so much, it may start to feel like a rusty hinge.  That may be due to the joint’s synovial fluid (think lubricant) has gotten thin.  Thin synovial fluid can be caused by many factors, including dehydration, poor diet, or lack of movement, to name a few.

The right kind of movement will stimulate your joint to produce thick and healthy synovial fluid that can do its job of reducing friction and nourishing cartilage.  Healthy synovial fluid may reduce your pain – and that is good.

If impact movement, like running, causes you pain, it’s time to find a way to reduce impact. Try these options:

  • Elliptical Machine
  • Swimming
  • Rowing
  • Biking

If weight-bearing movement, (when you are standing up) like using an elliptical machine bothers your knees, try one of these:

  • Swimming
  • Rowing
  • Biking

If Lateral movement also bothers you, you may have to eliminate swimming because if your knee joint is “loose” (like mine was), kicking during swimming may not feel so good.

So that leaves us with

  • Rowing
  • Biking

While I row on an indoor ergometer, my tool of choice is a BIKE.  You can do it indoors on your own or in a class. You can ride a bike outside for exercise, commuting, for adventure touring.  Riding a bike is simply fun.

Article originally printed on HealthyKneesCoach.com. Reprinted with permission.

Robin Robertson is the international best selling author of “Healthy Knees Cycling”, “Healthy Knees Strength”, and “Healthy Knees Total Knee Replacement”. She has owned and operated the Bellingham Training & Tennis Club since 2000. Robin is accomplished in a variety of training methods including Functional Aging Specialist, ACE-certified personal trainer, USA Cycling Coach, and founder of Healthy Knees Coach.

 

References

[1] PMC US National Library of Medicine, National Institutes of Health. (2013). Knee Joint Forces:  Prediction, Measurement, and Significance.  Retrieved on 12/6/19 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3324308

[2] Medscape.com (2015) Joint Loading in Runners Does Not Initiate Knee Osteoarthritis.  Retrieved on 12/6/19 from: http://www.azisks.com/wp-content/uploads/2017/04/Joint-Loading-in-Runners-Does-Not-Initiate-Knee-Osteoarthritis.pdf

pexels-marcus-aurelius-6787542

The Essential Ingredient to Sticking With It…

/11 March 2022/ All MFN blog/

If you’ve got this “special sauce,” you’ll overcome any obstacles placed in your way to perform your best…anytime!  Regardless of whether it’s sticking with lifestyle change to improve your health, a nutrition plan, cutting back on smoking or drinking, adhering to a medication regimen, following through with physical therapy appointments, or adhering to an exercise program, this essential ingredient will make all of the difference.

trainer-resistance-band-senior-woman-client

So, your doctor told you to start exercising! Now what?

/2 March 2022/ All MFN blog/

Have you ever been given this very simple, yet incredibly complicated advice from your doctor? 

“You could really benefit from starting an exercise program.” 

If so, you are lucky to have a doctor who understands the power of exercise! In fact, exercise has been proven to help prevent diseases, reduce pain, decrease dependency on medications and improve overall quality of life. (1) The benefits are seemingly endless. However, are you someone who hasn’t the slightest clue as to what to do next? Where should you go? Who should you ask for help? Fear not, because you are not alone! Take a deep breath and follow these simple steps to begin a safe, effective and lasting exercise program today. 

Identify the Why! 

If a medical professional suggests you begin an exercise program, what is their reasoning behind it? While “obesity is linked to more than 60 chronic diseases”, your doctor may not be suggesting that you need to lose weight, but instead, suggesting that you need to address a specific weakness. (2) Do you have a medical condition where weight loss or improved cardiovascular health could add more quality years to your life or reduce your dependency on medications? Asking your doctor to fully explain these questions will help you understand how specific exercises can improve your physical and mental wellbeing. 

For example, if you have a heightened risk for falls, improving strength and balance is of utmost importance. However, if you are overly dependent on high blood pressure medications, your goal may be to improve cardiovascular health through aerobic activities. If you suffer from chronic pain or various forms of arthritis, the objective of your exercise routine will be more focused on enhancing mobility and flexibility, improving muscle imbalances and strength, as well as assisting with pain management through mindfulness techniques. Knowing your “why” is the first step towards clarifying your “how”. 

Invest in Yourself 

The most important things in life are NOT things. -Anthony D’Angelo 

It is rumored that Tom Brady, better known as the G.O.A.T. and the winningest quarterback in the NFL, spends over a million dollars a year on his health. Odell Beckham Jr., another famous NFL star, says that “I take care of my body each and every day. I put, probably, over $300,000 in my body in the offseason… It’s a lot to upkeep. I don’t ever want to decline.” (3) In all honesty, do you blame these athletes for spending so much money on their health when their health is their livelihood? 

When a medical professional suggests that you begin an exercise program, it is because they believe it will help your overall mental and physical well-being. While you may not be a professional athlete, you may be someone who wishes to remain active and independent for the remainder of your life. Therefore, it is paramount to invest in a certified fitness professional or medical fitness trainer to help create a program that meets your individual needs. 

Think about it like this, when your car needs to be fixed, do you try to fix it yourself or do you seek a certified specialist who will make an educated assessment, create a game plan and implement the necessary changes? I think it is safe to say that you will spend money on your car, but may scoff at the thought of hiring a trainer. What is more important? Things can be replaced, but people are irreplaceable. There are certified fitness professionals in your area you can find via a simple internet search or by posing a question on social media to your local chamber of commerce. With that being said, don’t be afraid to shop around and interview various trainers to make sure they are a good fit for you! 

Find a Match 

Find a job that you enjoy doing, and you will never have to work a day in your life. -Mark Twain 

Mark Twain was onto something when he spoke about the importance of enjoying what you do! This same principle applies when you set out on an exercise journey. If swimming scares you or you have nightmares about running, then pick exercises that you enjoy. Do you love to dance? Try taking some dance classes! Do you enjoy riding your bike? Let that be a part of your new exercise routine. If you dread your exercise sessions, loathe your trainer or hate every minute of your workout, then it is not going to last. If it feels like work, it’s not going to work! Exercise should be an enjoyable, yet challenging, part of your day! 

In addition, be sure that you take the time to assess how you are feeling and clearly communicate this to your trainer. If you are feeling run down, overly sore, or under-the-weather, your body is trying to tell you something. All of these signs are extremely important when it comes to enjoying the endless benefits of making exercise a part of your life. Now, let’s take action and begin to take control of your health. 

Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently serves as the Director of Membership for MedFit Network, sits on the MedFit Education Advisory Board and is a course author for MedFit Classroom. She is also CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation and co-host of Two Fit Crazies & A Microphone Podcast. 

References

1 Roy-Britt. “How Diet and Exercise Can Prevent Disease. January 8th, 2020. www.elemental.medium.com How Diet and Exercise Can Prevent Disease | Elemental (medium.com)

2 Holland, Kimberly. “Obesity Facts in America.” Healthline. January 18th, 2022. www.healthline.com 

3 Zeegers, Madilyn. Tom Brady Inspired Odell Beckham Jr. to Invest in his Body. April 6th, 2020. Tom Brady Inspired Odell Beckham Jr. to Invest in His Body (sportscasting.com)

wellness

The New PPE: Post Pandemic Era | Wellness Reimagined

/11 February 2022/ All MFN blog/

In an age where the words PPE, boosters, and “the new normal” seem to be a part of everyday vernacular, it is time to ask some essential questions:

  • Where do we go from here?
  • How do we best move from a Pandemic state of stress and inflammation to a new state of calm and boosted immunity?
  • How do we step into the New PPE, the New Post Pandemic Era in a way that brings about lasting change?

The answer to those questions lies within a Reimagined approach to “Wellness.”

Wellness, as defined in Dictionary.com[1], is “the quality or state of being healthy in body and mind, especially as the result of deliberate effort.” While this definition is suggestive of a more holistic approach to wellness, it is still does not adequately address the challenges now faced by the world community due to the devastating impact the pandemic has wrought.

As a result of COVID-19 and its resulting policies, there has been a profound impact on the mental and physical health of the world population resulting in higher instances of stress, depression, insomnia, PTSD, and anxiety.[2] Stress can activate inflammation in the brain and the body which is a common risk factor of 75%–90% diseases linked to morbidity and mortality (CVD, i.e., hypertension and atherosclerosis, metabolic diseases, i.e., diabetes and non-alcoholic fatty liver disease, and neurodegenerative disorders (i.e., depression, Alzheimer’s disease, AD and Parkinson’s disease, PD), cancer. [3]

The Wellness industry is booming, with people investing in their health more than ever before. But for some, this means they buy the latest fads and trends in hopes that it will lead to a healthier lifestyle. The truth is that unless you make a commitment to changing your life and taking control of your wellness goals, you’ll never see the results you want.

To move into the New Post Pandemic Era with a focus on long-term change, an integrated health approach is required. Understanding, not only how we move and fuel our bodies, but also how we relate and interact with the people, places and situations that make up our world is a key towards advancing beyond this pandemic. This New PPE approach will represent Wellness Reimaged, better positioning us to experience long-term health benefits.

There are countless programs – too many to name -that teach the what, when, and how’s of eating and moving. There are also an equal number of programs where mind set is in focus. While many of those programs provide essential information as to how to advance health, it is time to explore what may be missing to experience a state of “true wellness”. The road to attaining “true wellness” lies within the following 3-Step Process.

COMMIT:

  • The Yes! Mindset – a positive, purposeful Mindset focused on achieving goals and discovering the authentic you.

DO:

  • The Brain/Body Connection in how you Breath, Move and Eat, and
  • The A.G.E. Life Framework where you Age with Grace and Excellence.

LIVE:

  • The Yes! Life of Constant Challenge of the Brain, Body and limiting Beliefs where personal goals are reached and your Life Vision realized.

Are you ready to create a Wellness Revolution?

Free Webinar with Lisa Charles

Join Yes! Coach Lisa Charles for a free webinar from MedFit Classroom, The New PPE: Post Pandemic Era

Lisa Charles is a federal prosecutor turned singer/actress, wellness expert, certified health coach/consultant, and an acclaimed speaker. She served as the Fitness/Wellness Research Coordinator for the Rutgers University Aging & Brain Health Alliance, and is the CEO of Embrace Your Fitness, LLC, and the Author of YES! COMMIT. DO. LIVE.

 

References

  1. https://www.dictionary.com/browse/wellness
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7689353/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7689353/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476783/#B15
fall-prevention1

Fall Prevention: Tip for Preventing Falls

/7 February 2022/ All MFN blog/

Falling is an issue for almost every chronic condition discussed in this text, from peripheral neuropathy to CVA’s, as well as sarcopenia that leads to fragility. Things like poor hearing, dizziness, joint stiffness or even wearing glasses can also disrupt a person’s balance. Some medications such as blood pressure, sleep medications and antidepressants may influence balance. A bad fall can make a chronic condition even more disabling. The consequences of a fall include serious injury, limited activity and significant medical costs. Many older people never fully recover from a fall. 

Guarding Against Falls 

If they are going to fall, most people (particularly stroke victims) will fall toward their weak side. They can also fall forward or backward. They fall primarily because their muscles are weak and their legs crumple under them or because their balance is poor. The American Geriatrics Society suggests fall screening be done at each annual doctor’s visit. Tell your client to mention to the doctor if they are having a balance problem or have fallen within past 12 months. 

Safety Tip 

If the person’s left side is weaker, stand at the person’s left side and just a little behind. Put your right hand on their belt or transfer / gait training belt and your left hand on the front of their shoulder. In this position you can push back on their shoulder and push forward on their hips to straighten them up, or you can pull them against yourself. In case you cannot hold the person up, you are in a good position to ease them gently to the floor if they should start to fall. Remember to use good body mechanics. If a person is falling, you can do more harm to your back and to them by straining to hold them up than if you ease them to the floor. You should never hold a person only by the arm or let them hold onto you, because if they suddenly start to fall, you will both fall over. 

Tip: Transfer belts are available at most drug stores. 

Preventing Falls

Keeping the walkways well lite is a good precaution. Nightlights on. To make house safer consider the following top 10 safety checklist items:

  1. Don’t let person rush to phone or door.
  2. Discourage them from wearing long bathrobes or slippers that can be a tripping hazardous.
  3. Teach person to get up slowly from sitting or lying, to avoid postural hypotension, (Low Blood Pressure).
  4. Teach them to transfer safely from place to place.
  5. Make sure person knows how to use cane or walker properly
  6. Remove all tripping hazards, extension cords, books, throw rugs. If the people have pets make sure toys are out of way and cats should wear a bell.
  7. Keep things within reach, to avoid step stool use.
  8. Have grab bars installed where needed.
  9. Use non-slip mats where needed.
  10. Teach them to be alert to outside hazards, wet sidewalks etc. 

Reprinted with permission from Karl Knopf

Karl Knopf, Ed.D, served as the Director of The Fitness Therapy Program at Foothill College for almost 40 years. He has worked in almost every aspect of the industry from personal trainer and therapist to consultant to major Universities such as Stanford, Univ. of North Carolina, and the Univ. of California well as the State of California and numerous professional organizations. Dr. Knopf was the President and Founder of Fitness Educators Of Older Adults for 15 years. Currently, he is the director of ISSA’s Fitness Therapy and Senior Fitness Programs and writer. Dr. Knopf has authored numerous articles, and written more than 17 books including topics on Water Exercise, Weights for 50 Plus to Fitness Therapy.

References

  • Focus on Healthy Aging publication, 2016
  • ISSA Fitness Therapy Course, 2019
  • WebMD – focus on falls, March, 2019
  • IDEA Journal, Effective Posture, February 2015
  • American College of Sports Medicine, “physical activity falls and physical function, ,July, 2019
  • Weights for 50 plus, Knopf Ulysses Press, 2006
  • Resistance Band Workbook, Knopf, Ulysses Press, 2013
  • Stability workouts on a Balance Board, Knopf, Ulysses Press, 2017 Core Strength for 50 plus, Knopf, Ulysses Press, 2012
Superfood-Normal-Food

Superfoods or Superfitness?

/28 January 2022/ All MFN blog/

There are no superfoods. But there are SuperVillian Foods. We created them in a lab. “Superfoods” are just the normal, healthy foods we have consumed for all of human history. They have no superpowers and have difficulty balancing out the damage from SuperVillian Foods. 

mother and daughter exercising

Aging Gracefully – Fact or Fiction

/24 January 2022/ All MFN blog/

The sayings, “Getting better with age” and “Age is just a number” are common sayings, but are they true?

Aging gracefully doesn’t mean you look like a 20-year-old; it simply means you’re able to enjoy life and live it to the fullest. Luckily, feeling as good as you did 30 years ago is as easy as taking good care of yourself.

Taking care of your skin

As the largest organ on your body, your skin should receive extra care to keep you looking and feeling your best.

By taking care of your skin, you can protect your body against various forms of infection, blemishes, like as age-spots, and boost your sense of touch.

Here are some simple, effective tips to follow:

  • Wear sunscreen.
  • Make sure to have a yearly screening for skin cancer.
  • Use gentle skincare products.
  • Make sure to stay hydrated.

Exercising

Exercise is without a doubt one of the most effective methods of keeping your body healthy and happy. Regular exercise is proven to lower your risk of developing chronic disease like heart disease and cancer by strengthening your immune system and heart, while also improving sleep, regulating your mood and keeping your body at its best

If you are just starting out with exercise, start with low-impact exercises like walking, swimming or cycling. If you are aiming to build strength, invest in some resistance bands and light weights. The key is to start slow and work your way up. Don’t try and jump into heavy weight-lighting; this only increases the risk of injury – especially if your body isn’t used to exercising.

You can also search the MedFit Network public directory to find a fitness professional in your area.

Diet

Another important aspect to consider is your diet. What you put into your body accounts for many health factors, such as muscle mass, stored fat and blood sugar levels.

Try including the following in your diet:

  • Fruits and vegetables, either canned or fresh.
  • Lean protein found in fish and beans, or found in greens powders. Take a look at BarBend’s top greens powders to find out more about the health benefits.
  • Fiber and whole-grain foods such as cereals, rice, bread and pasta are vital to any part of a good diet.
  • Milk, yogurt or cheese. Try to pick brands that include extra Vitamin D.
  • Another great tip is to replace solid fats with vegetable oil when cooking.
  • Limit your daily sugar intake.
  • Limit your daily salt intake to help maintain a lower, healthier blood pressure.

Relieve stress

Being under constant stress is just as bad as having an unhealthy diet. It causes premature aging, wrinkles and puts you at greater risk for a heart attack or stroke.

It’s no wonder then that one of the secrets to aging gracefully is to use proven stress relief techniques like:

  • Yoga, meditation, breathing exercises and regular exercise.
  • Getting enough sleep/
  • Talking to someone whose company you enjoy and you trust.
  • Doing something you enjoy.

Not only will this improve your overall physical health, but your mental health as well!

So how will following these tips help?

By taking care of yourself, inside and out, you will start to notice a few changes in your mind and body as you age gracefully:

  • Improved memory. This includes both semantic and prospective memory. You’ll be able to recall facts and remember things easier.
  • Better decision making. With a healthy brain and great memory, you will be able to make more informed decisions.
  • Increased sense of empathy and understanding. This stems from a feeling of contentment within yourself.
  • Boosted self-confidence. When you look good, you feel good. It’s as simple as that!
  • Reduced risk of depression, mood swings and anger issues. If your brain and body are healthy, you will be more inclined to focus on the positive side of life.

Nick is a personal trainer and fitness enthusiast by profession, and a freelance writer by passion. During the COVID-19 pandemic, he decided it was the best time to extend his love of health and fitness into his love for writing. Ever since then, Nick has been sharing his knowledge and insight with his readers, teaching them through his informative, interesting articles.

 

References

Senior-and-Trainer

Are You Asking the Right Questions of Your Geriatric Clients?

/10 January 2022/ All MFN blog/

In the world of medical and mainstream fitness, assessment methods and tools abound.  We like to pre-test and post-test and record our findings to show positive change toward the betterment of our clients’ general health.  But what about their well-being?  Are we asking them how they are really doing on that day and in general?  Should we probe further or would that be invasive and make our older client feel uncomfortable and possibly interrogated?