Have you ever wished you could swim with the ease and grace of a dolphin? You may have been lucky enough to sail or swim alongside a dolphin, seen them perform at a waterpark, or perhaps grew up watching Flipper, but I am sure you can a picture a dolphin swimming having fun! What you might not know is that Dolphins have a great sense of fellowship and are extremely social. By nature, they are very curious and enjoy playing with objects and other dolphins following the waves created by boats. As well as being able to jump almost 5 meters out of the water, they frequently make bubbles and take the time to recreate * themselves in the ocean. Back on dry land, the impact of the Covid pandemic highlighted that inactivity is now seen as an ongoing pandemic due to the link between poor health and weakened immune system. A point reinforced by the Sport England Active Lives Adult Survey November 2020-21. Their report suggests that four in 10 British adults were so immobile they risked their long-term health  From an early age we are taught that being physically active will go a long way toward good heart health. ‘Exercise’ is one of your most effective tools for strengthening the heart muscle and keeping body weight under control as well as reducing the risk of higher cholesterol, blood sugar and blood pressure levels that may lead to heart attack or stroke. But even with this knowledge, it is believed that sedentary living now kills more people than obesity, that many health experts predict could soon bankrupt the NHS. ‘Exercise’, according to Peter Walker, author of ‘The Miracle Pill – Why the sedentary world is getting it all wrong.’, is the issue. He believes that labelling physical activity as exercise turned off the majority and created a belief that it is a pursuit of a minority, whether that be elite athletes, or a routine squeezed into busy schedules of busy people! 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! According to numerous fitness experts, Strength training is vital. If you can perform strength-training exercises that target multiple muscle groups in one go, then you are on to a real winner, that’s why Squats or squatting tick all the boxes. When performed well, squats will target the quadriceps, hamstrings, and gluteal muscles, all of which are large muscle groups that help support and move your body weight.
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! *RECREATE verb (used with object), rec·re·at·ed, rec·re·at·ing. to refresh by means of relaxation and enjoyment, as restore physically or mentally. **Sitting–rising test: Sex- and age-reference scores derived from 6141 adults Claudio Gil S Araújo, Claudia Lucia B Castro, João Felipe C Franca, Denise SMS Araújo European Journal of Preventive Cardiology, vol. 27, 8: pp. 888-890. First Published May 1, 2019
Take care of yourself using smartphones. We are totally absorbed by what is happening and we don't check our physical position and what this little device can do to us with time.
If you are experiencing neck or back pain and would like to see one of our Chiropractors for treatment and advice, call us on 01453 873 811 or book online https://personalbest.neptune.practicehub.io/p/booking A 1 hour consultation including treatment is £71.00.
 Christmas cards are also available to purchase from reception with all proceeds going to the Refuge There is always some room for improvement in some facet of our lives and the quickest way to solve the problem is to begin working towards the better version today. There is no “right time” to get started, so what are you waiting for?  1. Just do it. If you have said you are going to run a 5k fun run this year but have no prior experience. The first step getting out of your door and making an effort, even if you only make it to the end of your road on your first training run, you’ll be about 2% closer to your ultimate goal than if you didn’t put in any work at all.
2. Start from the very beginning. Achieving the best version of yourself requires you to start from the beginning and lots of small steps in order to become what you envision. 3. The best version of yourself should be your vision, not anybody else’s. Don’t waste energy trying to live up to what somebody else wants you to be. 4. There is no magic pill. Just as with diet and weight loss, there is no miraculous shortcut to the better version of you! 6. Don’t worry about the small print. You probably don’t have all the information or experience you require to find the shortest path to your happiness five years from today. But you probably have some idea about how to move in the right direction. Take those steps. 7. Seek advice and accept help from others. No man is an island! Help is at hand with just the touch of a button, as the internet has made it easier than ever to learn new skills. Remember that most successful people needed help along the way, too. 8. Celebrate the small wins. Appreciating the moment and all your small achievements gives you the motivation to keep making strides towards your ultimate goal. 9. Embrace failure. You can’t become the best version of yourself by playing it safe. Heck, getting fired could even be the best thing that ever happened to you, 10. Get up earlier. Use the extra minutes to exercise or clear your desk and plan for the day ahead. It will help you become far more focused and relaxed throughout the day. 11. Help other people become the best version of themselves. Pay it forward. Helping others, will keep you motivated on your own path, and you’ll find that the lasting connections you build from helping others will greatly benefit you moving forward.
Instructions
Flying Smart: Preventative Measures:
Don't let ear pain ruin your trip. Come and see Fay at Personal Best Studio & Clinic for a FREE ear check before you go.
Ear wax removal appointments available Tuesdays and Thursdays. £69 for both ears. Please be aware, if you require removal, you will need to use oil such as 'Earol' in your ears for at least 5-7 days before the procedure to achieve effective removal. Call and book now 01453 873811 or book online at www.personalbeststudio.co.uk Holidays are a wonderful time of year – where we all try to wind down and relax. And for many this involves a sunny destination, with a lot of lounging on sunbeds, reading or sunbathing and generally sitting or lying around for up to two weeks.  Both the change in daily routine and the very nature of being stationary for long lengths of time, can result in some unwanted back pain! Back pain on holiday is often due to lack of activity (or perhaps the opposite from over exertion with the children) on top of an already stiff spine. Regular mobilising stretches through the back, buttocks, shoulders and neck will help to avoid aches and injury. Start now, loosen up before you go! Follow this link for a helpful video on this subject.
Try to get up regularly, take a dip or a wander to keep everything moving and mobile. If you’re reading on your tummy, put your book on the floor at the head of the lounger and look over the top to keep your spine in a neutral position. The addition of a rolled/folder towel under your hips would help too. If you’re lying on your back, roll up a towel and place it under your knees to alleviate pressure on the lower back.
Finally, don’t stiffen up on route! If you’re flying or driving for any length of time, pop a rolled-up jumper or travel pillow in the small of your back for lumbar support. Move as much as possible – taking a break if you are driving or stand up and walk around if you’re flying. Simple exercises in your seat will help, such as buttock clenches, shoulder shrugs and foot circles.
If you have any niggles or concerns, book in for a spine check with a chiropractor, or to loosen up through the back and neck for more comfortable traveling, book in for one or two deep tissue massages before you go. Repetitive arm movements, such as digging, weeding, pruning, serving or striking a golf ball can leave you more susceptible to these types of injury.
Both conditions are primarily caused by overuse and repetitive stress on the forearm muscles and tendons, with insufficient recovery time between repetitive activities exacerbating tendon strain. Also, if you have weak or unbalanced muscles in the forearm, wrist, and hand this can increase susceptibility to both conditions. Similarly, a sudden increase in activity level increasing the intensity or duration of the physical activity without proper conditioning may also lead to tendon injuries. Understanding tennis elbow and golfer's elbow may help in both prevention and treatment of the injury. Watching players receiving treatment during matches at Wimbledon showcases the importance of injury prevention and treatment for athletes, but the same applies for all you weekend warriors! Whether it be power washing the patio, cleaning the windows, assembling flat pack furniture or hedge trimming, anyone involved in repetitive arm activities can provoke this painful condition! Radial Shockwave Therapy If you happen to suffer from either of the above, you may find that treatment with Shockwave may help.
Extracorporeal Shockwave Therapy treatment is a highly effective treatment for all of the conditions listed BELOW.
Did you know that your foot has 26 bones, 33 joints and over 100 muscles, tendons and ligaments. As we age, these bones and joints degenerate and the protective subcutaneous fat pad in the sole may diminish. Poor fitting shoes, excessive load or constant friction from physical activity all aggravate foot conditions which can show up more after the age of 60. It’s also not uncommon to find arthritis, clawing of the toes, bunions, corns and calluses and nail problems in our older clients.  Maintaining flexible and healthy feet so that you can enjoy your lifestyle as you age requires a little extra care. Implementing some good foot wellness habits at home, will pay benefits on the journey ahead. To help you, our Foot Health practitioners Louise and Fay have put together some simple tips for looking after your feet.
Take Care When Shoe Shopping One of the biggest causes of foot problems, as we mentioned, is wearing badly fitting shoes or fashion shoes that force your feet into tight toes and the like. But socks can also cause harm. Make sure you buy the right size – too large and they may bunch in areas around your feet and rub. Too small around the ankle or in the toes, and they may result in reducing the blood circulation. In terms of shoes, always wear the right kind for the type of activity you’re doing – so get specialist advice if you exercise by running or walking long distances, for instance. If you must wear high heels, try and limit the time you spend in them. Varying the height of heel, you wear can also help. Finally, one last handy hint: if you’re going shoe shopping, go in the afternoon! Your feet naturally swell as the day goes on, so afternoon shoe shopping helps you choose a pair that are comfortable all day long. If your feet are feeling neglected and unloved, perhaps a visit to our Foot health clinic will get them feeling and looking good! Treatments are available on Tuesday, Wednesday and Thursday 8.30 – 5pm. Call our reception team to find out more!
• The pressure points – The lower back, shoulders and wrists are the most obvious joints at risk for golfers through the repetitive nature of the golf swing but carrying a golf bag can also place an enormous strain on your neck. Take advantage of the latest golf accessories specially designed to help such as lighter bags and dual harness straps over shoulders to distribute weight evenly.
• Warm up – Golfers often don’t warm up properly before playing – if muscles are not prepared by a good stretching routine, this can lead to a lack of flexibility and injury. Spend two or three minutes warming up before teeing off. Stretch hamstring, quads, chest muscles and shoulders. • Here is a simple warm up routine prior to heading to the range! https://www.youtube.com/watch?v=u7TSoBoRJ7M • Don’t forget that, like any sport, a good post-event stretch is also required. • Pain is a warning sign – do not ignore it. If you injure yourself, use ice rather than heat and if the pain persists, seek advice from your doctor or chiropractor. |
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