Last Updated on 2020-10-20 by Linda
According to the experts “if you don’t use it, you’ll lose it” – at least when it comes to your muscles, bones and joints, that is! That’s why Ontario’s chiropractors say it’s vital our population stays active – for their continued mobility and independence later in life, as well as to relieve the aches and pains of arthritis and other common conditions.
I have been really bad lately at heading to the gym, Ok who am I kidding I have been bad for the past two years and I really need to get moving again. I did purchase a fitbit last year and that helps me work towards me hitting my minimum requirements ( 10000 steps a day) but I think we all really need to do more.
Weather has gotten way better and Kent and I are starting our evening walks again, having a walk buddy really does help doesn’t it. ( Ok yes my walking gear also has a wine theme)
I cannot explain why I have been so slack, truly I always feel so much better when I feel fit so why do I let myself slide into a sedentary life that I know is going to make me feel bad. Plus, being totally frank here, this 51 year old body needs all the assistance it can get to remain mobile. ( watching the Stones Rock and Roll at their age is putting me to shame, so let’s do this people are ya with me)
Sometimes getting back on track requires a little motivation and maybe even a little assistance so I have teamed up with the Ontario Chiropractors Association to hopefully help you out.
Here are some simple exercises that can be adapted for different ability levels to keep us moving.
· Sit to Stand: Start in a seated position in a firm chair and practice raising your body and sitting back down (without using the armrests if you’re up to it!) When you start to think that’s too easy, don’t completely sit down but hover over the chair to do a partial squat.
· Push It: Stand about 2 feet away from a counter-top and place your hands palms down, shoulder width apart on the edge of the surface. Keeping your legs and back straight, slowly bend your elbows to bring your upper body closer to the counter, and then return to your original position. To kick this up a notch, instead of using a counter do the same activity on the floor while kneeling.
· Heels Up: Put your feet together while standing several feet away from a wall. Keeping your head, body and legs straight, place both hands on the wall to steady your balance and then lean forward. Lift your heels off the floor and hold this position for 1 to 2 seconds. If you’re looking for a bigger challenge, stand on the edge of a step with your heels draping over the edge, holding onto the wall or handrail for stability. Using both legs at the same time, lift your body up and hold that position for 1 to 2 seconds, then return to your resting position.
Regardless of the exercise routine, it’s important to remember to only increase the intensity of your activity by 10% when you feel ready. That means if you’re exercising for 20 minutes, when you think it’s time to up your game, increase the length of your workout to 22 minutes. And remember physical activity doesn’t have to be strenuous to make an impact.
and now for the fun motivation:
The Ontario Chiropractic Association is offering my readers a chance to win a Use It or Lose it Prize Pack. Valued at $100, this prize pack includes items to help keep you active including a gym duffel bag, a set of resistance bands, ankle/wrist weights, a yoga mat and a water bottle. How cool is that right??