Since time began, daily physical exertion was an integral part of humanity, but in less than a half a century movement has almost been designed out of our lives with transformed workplaces, our reliance on the car, and a whole host of appliances that aid our domestic life. So where do you start and what is the best activity to do? According to Steven Blair, one of Americas leading experts on the health benefits of exercise his answer is, “The one you’ll do and keep doing.” And the good news is, it is never too late to start exercising and benefitting from all the health benefits that physical activity brings. Even if you have had, or you think you have had a lifetime of inactivity, don’t worry about which exercise you need to do, or which class to attend, just think about moving more and moving well. Start by getting up from the sofa!
A good technique requires you to keep feet shoulder-width apart and back straight. As you bend your knees you lower your hips whilst trying to keep your knees over the ankles for the duration of the movement. Once you have practiced the squat and gained some competence in the movement, the next step, (literally!) is to lunge. Just like squats, lunges work all the major muscles of the lower body and can help improve your balance as well. Lunging is a great exercise because it mirrors many of our day-to-day movements, such as walking and running. It is also very similar to the position we assume when we get up from the floor and creates the same muscle-activation patterns used for ascending or descending stairs. Any good technique is crucial in order to avoid injury and gain the Take a big step forward with your right foot, keeping your spine in a neutral position. Bend your right knee to create a right angle, focusing on keeping weight on the toes of your left foot whilst dropping the knee of your left leg toward the floor. (Repeat on other leg) This article has highlighted that the aging body has the propensity to become weaker, less flexible/mobile which has the consequence of impacting our balance. Brazilian Physician Claudio Gil S Araújo developed a simple evaluation of balance, flexibility, and strength to prove this point. ** From a standing position, without support or leaning on anything, you slowly lower yourself to the floor and then attempt to stand back up again. Starting with a score of 10. You deduct points for the following:
The Sitting-Rising Test, or SRT was performed by over 2,000 patients between the ages of 51 and 80. Araújo and his team found that individuals who scored less than 8 points on the test were twice as likely to die within the next six years. Those who scored 3 or fewer points were more than five times as likely to die within the same period compared with those who scored more than 8 points. Araújo concluded that each point increase in the SRT score correlated with a 21% decrease in mortality from all causes. The Sitting-Rising Test reinforces the point that muscular strength and flexibility are just as important aerobic health in delaying the impact of old age.
We are all mortal and our time on this earth is limited, but the quality of that time can be improved if we feel better and move better. Getting started is never easy, but one of the simplest things you can do is to try and lessen the amount of time spent sitting and walk a little bit more every day. The thought of entering a gym can be intimidating and overwhelming for many, but some of the best physical activities for your body don't require the gym or assume you are preparing for an Ironman. Remember the dolphins? They move just for the fun of it! Find something you enjoy whether it is on your own or in a group, indoors or outside. Don’t give yourself a hard time, find joy in moving and recreate just like our aquatic friends!
The startling difference is, however, that the latter group report up to 30 days more of debilitating pain per year than the “maintenance group”. In other words, a little maintenance does not cost much more but pays off in spades.
For those with a physical job, it is even more important, as your body is one of the main tools of your trade. Taking care of your spinal health is vital and we would recommend for those in physical jobs to have a treatment once every 3 – 6 months to help maintain optimal health. As your spinal nerves deliver signals to every part of your body to enable it to function healthily, whatever job you do, even if it is sedentary, you can optimise your musculoskeletal and internal organ health by having healthy spinal function. Discover how chiropractic can help you by booking a maintenance chiropractic treatment- you can replace teeth, but your spine is irreplaceable. |
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