There are many different types of runners out there. Whether they are recreational runners or competitive runners, their thoughts are similar–that exercise is medicine and running is therapy. The benefits of running far outweigh the risks in terms of improving our overall health, especially for our heart, lungs, bones, muscles, and brain. Running can help to reduce stress, lower cholesterol levels, aid in weight loss, boost the immune system, and improve your mood. So what’s the issue, since millions of people worldwide exercise by running?
One of the most effective exercises you can do is a simple squat. It engages the entire lower half of the body, including the hips, glutes, quads, hamstrings, and calves, while also hitting the shoulders, back, and core. Performing a correct squat takes a lot of muscular coordination throughout the whole body, which serves to build muscle and burn fat simultaneously thanks to its high metabolic demand (which simply means it burns a lot of calories because it works a lot of muscles). Does it really matter how far down you go?
If I’ve said it once I’ve said it a thousand time…high heels are one of the worst inventions ever! You’d be hard pressed to find any medical professional that will tell you that wearing high heel shoes is good for the health of your joints in your feet, legs, and low back. Truth is, wearing high heels changes your standing posture by causing increased pressure on your joints, causing pain and injuries to your feet, knees, and low back.
So why am I writing anything beneficial about wearing high heels? Because I know that no matter what, there will still be tons of women out there who will ignore my pleas to wear flats! So if I can’t convince you to abandon high heels altogether, at least I can give you some tips on how to maximize the benefit and minimize the near-certain negative effects on your body. Following 5 simple steps will give you the best chance reduce the risks of foot/ankle/knee/hip/low back issues in the future. But please note…if you do happen to experience acute pain and swelling, then you must refrain from wearing high heels to allow your injury to heal.
You all know the mantra “Look out for #1!” And in today’s healthcare world, it could not be more confusing. Every day you are faced with having to make decision after decision on a multitude of daily activities…what to wear, what to eat, when to exercise, work priorities…and the list goes on. Is it any wonder why you often forego making the important decisions, like the ones involving your health. Most of you have done it at some point in time…neglecting your own health, thinking “it’s not too bad” (yet!)…”I’ll give it another week” (after 6 months already)…”I don’t have time to deal with it now”…Have you ever thought about having a team of knowledgable medical professionals that you could go to or contact at any time with any issue who you could count on to help you to make the best possible healthcare decision for you while eliminating any guesswork?
Would you like to make better, more educated, and more informed decisions regarding your health? Are you tired of relying on pain pills, have been told you would benefit from painful injections, or worse, been told that surgery is your only option? Are you looking for a permanent solution to eliminate your pain so you can live better and get back to normal? If you answered “yes” to any of these questions then I have great news for you, and it’s absolutely free!!.
We can’t avoid it. At some time or another, most of us will experience pain of some sort that could potentially be debilitating. Some individuals tolerate pain much better than others. But why is this so? And where is the pain originating? Can it be that it is all in our head?
What is pain?
Pain is “an unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage,” according to The International Association for the Study of Pain. So based on this definition, pain can arise from actual injury to a tissue (i.e., muscle, tendon, bone) or the potential for injury to a tissue. Regardless of whether the damage is actual or potential, one thing is certain–individuals will perceive pain as real!
In my last post I got you started with 6 Great Exercises You Can Perform Right At Your Desk. In case you missed it, you can access it here. Let’s add 6 more exercises to make your “workout” complete!
1) Chest stretch–Standing nice and tall, tighten your abdominal muscles (without holding your breath!). Place both hands behind your head with your fingers locked and slowly lean backwards, arching your upper back. You are trying to open the chest and stretch your pectoral muscles (try not to arch your lower back). Hold for 15-20 seconds. Do 3 reps.
When it came to weight training, there used to be two choices…barbells (plates attached to a bar for bench presses or curls, e.g.) or dumbbells. Now, we have a third choice…kettlebells. So let’s focus on barbells and kettlebells and, specifically, the benefits of each. Is one of these better than the other for getting results? Let’s take a look…
If you’re looking to perform basic movements, then dumbbells would be more advantageous, since they are great for a little bit of everything. Start with the very basics…chest press, shoulder press, rows, or squats, holding the dumbbells at the shoulders. Since you are not swinging the weight around (as you would do in a swing or snatch), it makes the movement a little more straightforward.