5 Action Steps to Take Today to Start Aging Well

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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.

Always remember, aging can be what you want it to be.

1. Think Positive

We probably sound...

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25 Movement Tips to Be More Active Today

Think you can’t find enough time in your day to exercise? You’re likely just missing out on opportunities to move more throughout your day without changing much.

Try out any one of these movement tips to get more action out of your day!

  1. Sit on the floor instead of the couch.
  2. Put your laundry basket on the floor and squat to fold your laundry.
  3. Squat to unload your dishwasher.
  4. Stretch your calves or mobilize your feet while you wash your dishes, brush your teeth, watch TV, drink your coffee, etc.
  5. Pull all the weeds in your yard by hand instead of using weed killers (bonus as this is better for the environment too)!
  6. Park in the back of the parking lot.
  7. Take the elevator instead of the stairs.
  8. Use less convenient appliances.
  9. Make your chores less efficient. For example, put the laundry basket in a different room than where you are putting the clothes away to get a few more steps in.
  10. Use a drying rack or clothes line instead of the dryer. This not only decreases...
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Alignment 101: Why We Teach Alignment

At Advanced Balance Clinic, a major part of our treatment philosophy focuses on body alignment to help get people moving better. When we refer to alignment, we mean how each body part is positioned relative to each other. For example, if you are standing and you look down where is your foot pointed relative to your hip? Is in angled out, angled in, or pointed straight forward? You might wonder why we spend so much time emphasizing these subtle variations throughout the body.

There are several components to this answer. The human body is complex. We might be focused on alignment, but also realize this is far from the whole picture. Take chronic pain for example. A focus on alignment might be a good start for some people, but pain is much more complex than meets the eye. More and more research demonstrates that chronic pain has nothing to do with what we call “posture” and is not even not well correlated with disease state. For example, someone can have terrible...

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Alignment 101: Foot Alignment Points

Happy, healthy feet are the key to healthy movement. As we have said before, the feet are the foundation of your body. Just like you wouldn’t want a foundation of a house that is not aligned well or strong, you wouldn’t want the same from the foundation of your body. Again, when it comes to alignment we want to stress that the ultimate goal is not perfectionThe goal is to recognize that how you move plays a huge role in how your body functions. If you are wanting to change your function, spend time exploring your current movement patterns using alignment points to work toward making changes.

Standing with your feet at the correct width apart will allows you to access muscles of your hips that optimize your walking, stabilize your core, and help you keep your balance. Maintaining correct foot alignment requires mobility of the joints and strength of the muscles of your feet. The more mobile your foot and ankle, the better they absorb reaction force of walking...

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Quick Test: Are Your Hips Actually Weight-Bearing?

In order for your hips to be building bone density through the day, they need to be supporting the weight of your pelvis and torso in a certain alignment. 


A common pattern we see with resting standing positions is standing with the pelvis pushed slightly forward (as in the first picture). It is subtle but has major implications for bone health of the hips (not to mention the long term impact of this position on foot health, core strength, and balance).

Shifting the pelvis back so your body weight is carried over the heels (second picture) and maintaining this position throughout the day allows for optimal bone health. However, getting to this position if this is not your usual requires taking a closer look at the muscle groups that attach to the pelvis. 

A quick and simple test to help you determine where you carry your center of mass: make a plumb line from string with something weighted at the bottom. Position yourself facing sideways toward a mirror and find the boniest...

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All Walking is Not Created Equal

When it comes to walking, most of us have a strong preference between walking outdoors, indoors, or on a treadmill. We tend to think these activities are interchangeable from a health perspective, but are they? The surfaces that we walk on change the experience of our body and the muscles that we use.

Walking overground should be powered by the backs of our legs with our torso vertical. In order to propel us forward, our muscles generate a pushing action behind us to push the ground away. On the other hand, a treadmill forces our body to do exactly the opposite, relying on a walking pattern driven by the muscles in the front of the hip and thigh to catch yourself because the “ground” is coming toward you. Therefore, treadmill walking is not the same as walking overground.

So Why Does This Matter?

For most of us, the muscles of the fronts of our hips are already shortened due to time spent sitting every day. Treadmill use encourages further shortening and overuse of...

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Try This Quick Test for Balance

Try this quick test for balance: how long are you able to stand on one leg without arm support? 

To set up: keep a chair or something you can hold if needed nearby and stand in front of a mirror with your feet hip width apart, shoes and socks off. Place your hands on your hips, shift your weight to one side and pick your opposite foot off the floor. How long can you hold this position?

An adult around age 30 should be able to comfortably hold this position for 30 seconds. In adults over age 65, an inability to hold this for at least 5 seconds indicates a greater risk of falls. Were you surprised by your results? 

We often get asked why we spend so much time practicing single leg standing in therapy. This skill is important because this is the position we spend the most amount of time in while walking! In order to take a step forward, you have to stand on one leg to allow the other leg to swing forward. If you are having difficulty with single leg standing, it is likely your...

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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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Your Worst Health Habit Is Likely... Your Shoes

One of the most detrimental health habits humans tend to have is something most of us probably never give much thought to, at least in terms of health impact.

It's your shoes. 

For every 1 degree of heel your shoe has, 1 degree of spine, hip, and knee joint reaction is required to compensate…. meaning for every 1 inch of heel your shoe has, it causes 20 degrees of change throughout the joints of the legs and spine!

Think even a modest heel is not a detriment to your health? Think again.

Your footwear choices have a major negative impact on your joint, bone, and muscle health. The amount of joint reaction caused by wearing heels can be contributing to knee and hip osteoarthritis, lumbar disc compression, and even pelvic floor dysfunction (new moms... please avoid heels!). Improper footwear choices are also a common culprit of falls in older adults.

So, believe it or not... one of the biggest impact steps you can take toward improving your health is...

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Your Feet Are Your Foundation

Did you know that 25% of your bones and muscles are located below the ankle?

Our feet were designed to be versatile with an infinite number of movements due to the number of joints and intrinsic foot muscles, yet most of us hardly spend time thinking about our feet.

They are the foundation of our body, however the care and maintenance of the muscles of our feet is almost unheard of. We tend to cram our feet into whatever shoe we like the looks of, with no regard to how that shoe might be impacting the health of our feet (and by proxy our overall health).

Today’s epidemic of foot damage including bunions, hammer toes, collapsed arches, foot pain, and secondary effects of diabetes including neuropathy, poor circulation, and even amputation are all considered par for the course. We blame genetics, not our lifestyles. What if the answer was as simple as mobilizing our feet and changing our footwear? There is a solution, but not the passive solutions many of us have...

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