5 Tips to Get More Walking in Your Day

Walking 3 to 5 miles per day is a human physiological requirement. Our bodies have a need for natural movement, and walking is one of the best ways to fulfill this need. Your body only functions at optimal capacity if you’re walking each day. Your blood flow, nerve function, and the ability for your cells to get nutrients are all impacted by your movement, particularly walking. 

We’re often asked, “Can’t I just run or ride a bike to get meet my daily movement requirement faster?”

And our answer is a resounding NO. There is no problem with running or biking, but it can’t replace walking. They have different physiological effects on your body. So feel free to run or hop on a bike only AFTER you’ve met your walking requirement for the day. 

Another question we often address is, “What do I do if I don’t have the time or space to walk these long distances each day?”

And for that question, we have great news! The...

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The Difference Between Aging and Being "Under-Moved"

One of our favorite quotes from one of our favorite books on aging! It is possible to be young and weak because you aren't moving enough, just as it is possible to be old and strong because you move often. 

Being "under-moved" as a society is a great health crisis than aging. Make the choice to start aging well today by getting yourself moving in any way you can. Let us know how you are moving today in the comments, we would love to hear about it!

 

Want to learn more about mindful movement? Sign up for our email newsletters and receive our Balance, Falls, and Brain Health course FREE today.

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Video: The Best Balance Exercise

 

One of the first exercises we teach our new clients is the calf stretch. And for good reason!

We've written blog posts in the past about the importance of taking care of the health of your feet (which you can find here, here, and here). But long story short, your feet are your foundation. Improving your foot mobility is a great first step (pun intended) toward better health. 

Watch the video above to learn how to do the calf stretch. 

To set up: In this exercise, we use a half foam roll. But if you don't have a half foam roll a rolled up towel will work great! 

Take your shoes off, this exercise is best performed barefoot. Stand in front of your half foam roll (or towel) with your feet spaced pelvis width apart. Make sure your feet are aligned straight, like the cars on a tire. Look down and if they are angled outward take a minute to straighten them. Focus on maintaining this alignment throughout the exercise.

If you aren't sure about your balance, position...

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Stop Trying to Defy Aging. Embrace It Instead.

“Ageism is prejudice against our own future selves.” -Ashton Applewhite

We see the phrase “anti-aging” everywhere. It’s obviously at the forefront of everyone’s minds.

But newsflash: we’re all aging.

There isn’t anything you can do to stop it.

And yet all we hear about are the negative aspects of aging. And this constant push to try to put a stop to a process that’s an inevitable aspect of life.

It’s become painfully apparent we live in an ageist society.

If you look around, you’ll notice a pattern. Of all the advertising to buy products or services to “hide” the fact that we’re aging.

And the real danger here is our thought patterns dictate our actions. Both our individual actions and the actions of society. When you take a look around, it becomes obvious we’ve structured world to discriminate against older adults. This TED Talk on ageism by Ashton Applewhite sums this up perfectly.

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Balance: Does Your Perception Meet Reality?

 

Last summer for my 32nd birthday, I thought it would be a great idea to climb a tree. I hadn’t climbed a tree since I was very young, but it’s something I used to do all the time. So I thought nothing of it. Our front yard has a perfect climbing tree I’d been eyeing for some time.

We’ve all climbed trees as kids and felt confident in our ability to do it. The last time I climbed it was no problem and I assumed I would feel that way going into this. In fact, I thought getting myself onto the first branch would be easy. I could see a clear path to climb up a few branches beyond that.

But I think we all know where this story is going.

It turns out, climbing a tree is pretty difficult when you haven’t done it for a few decades. Not only did I need help getting up to the first low branch, once I was there I didn’t feel confident in my ability to stay balanced at all. I found myself staring at the ground, both hands on the branch, feeling as though I...

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How To Create A Movement Habit And Stick To It

Ever tried to develop an exercise habit and found yourself unable to stick with it?

If so, you aren’t alone. The difficulty in maintaining an exercise habit happens for a variety of reasons. It might be that you tried too much too soon. Or more likely, you just didn’t find something you actually enjoyed enough to stick to.

One of the most common questions I hear as a physical therapist is, “What kind of exercise program is best for me?”

My answer is always, “The one that you enjoy enough to show up for every day.”

There really isn’t a right or wrong answer. And while this approach sounds simple in theory, it can take some trial and error to figure it out.

One of the most common problems I run in to is the use of the word “exercise”. For some, it carries a lot of baggage because they think they have put off developing an “exercise” habit for too long. They fall into the trap of thinking it’s too late for...

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The Rebels Guide to "Exercise"

Ever considered yourself a rebel, or maybe just want to be one?

If so, you’ve likely always hated the idea of a regular “exercise” habit. Even if you understand the health benefits, you’ve always been opposed to the regimented lifestyle of exercise.

Or maybe you’ve just always found traditional exercise boring. That’s the position I’d always found myself in until I learned about movement-based lifestyles.

Even if you’ve always hated traditional exercise, that doesn’t mean you can’t experience all the health benefits of movement.

Let’s talk about how a movement-based lifestyle is the answer for you and your rebellious lifestyle.

Why a Movement-Based Lifestyle?

Adopting a movement-based lifestyle involves customizing movement to fit your current lifestyle.

That’s right. You don’t need to change much other than your mindset and your environment to gain all...

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5 Action Steps To Promote Falls Prevention

 

We don’t often think about our balance until it becomes a problem. In my work as a therapist, I’ve treated both younger and older adults with balance problems.

Balance is a complex system, involving communication between our brain, body, and sensory systems. A decline in any one of these can quickly become problematic.

We tend to associate balance problems with aging, but there isn’t a magical age you reach in which your balance starts to decline. Instead, physical decline begins the minute you stop challenging yourself.

The benefits of maintaining and improving your balance at any age are endless. You’re more likely to be capable to continue doing the activities you love as you age. You’ll worry less about falling, and have more confidence than adults who don’t have good balance. Research has even found a strong connection between balance and brain health. The better your balance, the sharper your mind as you age.

There are small ways you can...

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Develop This Skill To Build Confidence in Your Health As You Age

A common theme I’ve noted in my work as a physical therapist is a loss of confidence in all areas of life that usually accompanies a decline in physical function, particularly in adults over the age of 60.

Once it happens, it leads to a long road rebuilding this confidence and often leaves those it happens to never getting back to the place they were before.

And it makes so much sense. A loss of physical abilities leads to difficulty leaving home, participating in much-loved activities, and creating a dependency on others for survival. This quickly leads to a feeling of isolation, depression, and loneliness which further perpetuates the cycle of decline.

So, armed with this information how can you prevent this from happening in your future?

On one hand, it’s not entirely possible to prevent every medical event. Even those who make all the right lifestyle choices can still end up with a chronic condition. On the other hand, however, we can all choose how we...

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What Amazon's Philosophy Has To Do With Your Health

“We are stubborn vision. We are flexible on details.” -Jeff Bezos

This philosophy of Jeff Bezos that drives the culture at Amazon is a huge reason behind their success. By keeping the overall vision in mind and not getting too caught up in the details they consistently grow as a business.

If you don’t feel you are living your healthiest potential, adopting this philosophy may just be the thing you’ve been missing.

If you’ve been searching for some secret to optimal health for years but feel like you just haven’t found the right thing yet, you might be too focused on the details and not enough on the big picture.

Most of us easily fall into this trap, losing sight of our purpose and our why when it comes to our health.

If you want to be healthier, focus instead on being flexible about the details of how achieve it.

 

Where We Get Health Wrong

We see it time and time again. Flashy health headlines that draw us in and cause us to jump...

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