Disclosure: Some of the links below are affiliate links, meaning at no additional cost to you we will earn a commission if you click through and make a purchase.
Whether you're 15, 35, or 75 years old, newsflash... you are aging!
Might as well take control and decide how you want to age.
It's never too early to start to think about aging, and if you aren't happy with how you're aging it's never too late to start.
At our clinic, we've had the pleasure of working with adults all the way up to 102 years old who report their quality of life as very high. And that is because their daily habits support their longevity. So... we've been keeping track of what these habits are so we can help others do the same.
There are an infinite amount of actions you can take to age gracefully, but we listed out the action steps that will give the greatest impact for the effort put in.
We probably sound...
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...
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...
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...
One of our favorite questions to ask new clients is, “When is the last time you sat on the floor ON PURPOSE?”
So be honest... when is the last time you intentionally got yourself on and off the floor?
If you aren't doing this daily basis, you are actually 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 has strengthening benefits as well. Floor sitting forces you to use of the muscles of your trunk for support rather than sinking into the back of a chair or couch. And as another side benefit, you're much more likely to keep moving and changing positions while sitting on the floor.
Get stronger and more mobile without even being aware of it?! Yes, with floor sitting this is possible! The options are endless...
When is the last time you really paid attention to how you're moving?
For most of us, the answer is likely not very much time at all... until there is a problem. We take our movement for granted until we have pain or weakness to remind us that it takes effort to use our body to get around.
We've fallen into the bad habit of moving mindlessly throughout our day.
But... what if one of the keys to optimal health is to bring back thoughtfulness and reflection when it comes to how you move throughout your day?
You don't have to wait until your quality of life has taken a hit to become a student of your movement. And in fact, to prevent your physical health from going downhill, you should adopt a learning mindset ASAP.
Curious as to both why and how you should do this? Read on.
Do you understand the health benefits of exercise but have always struggled to maintain a routine?
Or do you not know where to get started in the first place?
If this sounds like you, you are in the right place!
If you struggle with exercise, it's possible to get more movement in your day with a few simple adjustments to your surroundings. And to illustrate this point we will start with a story about a broken kitchen appliance...
About a month ago our food processor broke. Panic ensued. It was a much loved kitchen appliance, one that we use daily for dishes like pesto and hummus.
Rather than running out to buy a new one however... we decided to see what would happen if we didn't replace it. At least not right away. Seems like an unconventional choice when we live in a world where we can replace anything instantly, but stay with us here.
We used a little creativity to find...