For Better Health, Be Like a KidĀ Again

he other night, I was watching my barely one-year-old son attempt to pick up a garden hose in the backyard. Starting in a deep squat, he kept trying to stand up with something that was pretty heavy for his size. Standing unsupported without holding anything is a skill he has yet to master, and here he was trying something that seemed physically impossible. After about 50 tries, he finally got it and looked just so proud of himself when he did.

In watching my children grow over the last several years, I realized kids are invigorated by the most difficult of physical challenges. Driven by curiosity to learn about their environment, they develop new motor skills along the way. I am not sure where we lost this as adults, but developing this mindset and drive of a child would solve most of our health problems. Adopting this approach would bring more mindfulness to movement, paving the way for healthier aging. Let’s talk more about what we can learn from children to make our own...

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What is a Floor Transfer?

Image may contain: 1 person, shoes and indoor

Image may contain: 1 person, indoor

The ability to get on and off the floor without using hands is strongly correlated with early disability and death. This is why one of the first skills we cover with new clients is getting on and off the floor. Not only is this a life-saving skill but it is also one of our favorite strengthening activities! There are an infinite number of ways you can get on and off the floor, as well an unlimited options for sitting positions once you are on the floor. Having the confidence to know you can safely and easily get off the floor decreases your future risk of falls! If you are currently able to get yourself on and off the floor, continue to practice this skill daily. If you are unsure, see a physical or occupational therapist for a floor transfer test. 

A floor transfer test is nothing fancy. As shown in the pictures above, the test involves getting on and off the floor trying to use the hands as little as possible. This test can tell you a lot about your overall strength and...

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Movement Tips to Avoid Back Pain During Pregnancy

More than two-thirds of pregnant women report low back pain and up to one-fifth report pelvic pain during pregnancy. Reports of pain tend to increase later in pregnancy and interfere with daily activities, sleep, and work (3). About 20% of women who experience low back or pelvic pain during pregnancy report persistent pain for up to 3 years following pregnancy (2).

Chronic pain is complicated and much research has revolved around the term “pain catastrophizing”. Catastrophizing is a process of becoming fixated on pain, magnifying the effects of it, feeling helpless, and expecting negative outcomes associated with pain. Research shows that those who catastrophize are more likely to develop persistent chronic pain and disability. Women who demonstrated pain catastrophizing during their pregnancy were found to be less likely to have been active throughout their pregnancy and more likely to develop persistent pain after (2).

The recommendation of daily physical activity...

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Thoughts on Floor Sitting

One of our favorite questions to ask new clients is, “When is the last time you sat on the floor ON PURPOSE?”

If you are not getting yourself on and off the floor on a daily basis, you are missing out on a huge opportunity to maintain your strength and range of motion as you age. Getting yourself safely onto the floor takes your knees and hips through a greater range of motion than sitting in a chair. 

Beyond the act of getting on and off the floor, sitting on the floor as opposed to in a chair has strengthening benefits as well. Floor sitting forces the use of the muscles of your trunk to support you. You are much more likely to keep moving and changing positions while sitting on the floor as well. The possibilities are endless when you are not restricted by a chair.

Not only is floor sitting essential for aging adults, but NEW MOMS I am looking at you! As soon as you are able, start getting on and off the floor with baby. This is a great opportunity to start to...

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Become a Student of Movement

As we have discussed in the past, movement is an essential component of health. We also know that the better the quality of your movement, the greater the health benefits. Moving better involves daily practice and a sense of awareness. In our quest for better health, many of us mindlessly perform exercise without a second thought. When we do this, however, we lose out on an opportunity to learn about ourselves. What if mindlessly performing exercise is entirely missing the point? Mindfulness with exercise maximizes the health benefits and also makes us more efficient and effective in our movement.

Mindfulness of our habits is vital to overall health. The longer I practice as a therapist, the more I realize the most successful people are the ones who incorporate a sense of awareness with their daily movement habits. Those who make movement a lifestyle rather than just another chore gain the most benefits. For better health, make movement an essential part of a lifestyle. We can...

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Are Modern Conveniences Impacting Your Health?

About a month ago our food processor broke. It was a much loved kitchen appliance, one that we used on a daily basis. Rather than immediately running out to buy a new one however, we decided to get by without replacing it. We had to be a little creative to try to find ways to accomplish the same tasks through different means. The final result? Simple recipes became a little less convenient, but not any more time consuming than they had before. And much to our surprise the alternative options, like using a mortar and pestal to grind up walnuts, forced us to use arm and grip strength for our food. Would life be a little easier by using an electronic appliance instead? Probably. But it's been several weeks and we still have not felt the need to run out and replace this kitchen appliance. Instead, it lead us to think about other ways we could incorporate more movement into our daily activities simply by changing the tools we use or how we use them.

Have you ever considered how modern...

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