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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Video FAQ: What Can Be Done to Treat Knee Arthritis?

 

One of the most common topics we discuss with our clients is knee osteoarthritis (OA). Unfortunately there is a lot of misinformation, even from trusted medical professionals, on the treatment options for knee OA! 

No matter what the severity of knee OA is, anyone with OA can benefit from strengthening and mobility training. For everyone with arthritis, we assess skills like squatting, getting out of a chair, getting on and off the floor, and walking to start to detect muscle imbalances or irregular movement patterns. The treatment approach is simple- we treat what we find! For some people that might be treating muscle weakness with a strengthening program, focus on flexibility to improve mobility, or even changing footwear!

Watch the video above for more information on knee OA and reach out to us at info@advancedbalance.org with any further questions! 

 

Choose how you age. Choose how you 2019. Join our January Movement Challenge to kick off your new...

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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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When Body Alignment Does Matter: A Discussion of Chronic Pain and Function

Chronic pain is the leading cause of disability in the United States, with an annual cost estimated to be about $100 billion. These costs are associated with healthcare expenses, lost income, and lost productivity. A majority of adults experience acute pain at least once in their lives with about 28% later developing chronic pain (3).

With the nation’s growing opioid epidemic, there has been considerable emphasis on understanding the sources of chronic pain. Many mistakenly believe that tissue damage is directly correlated with a person’s risk of developing chronic pain. Statements from medical professionals to their patients which include “Your MRI shows that you have the spine of an 80 year old and you can expect to be in pain for the rest of your life” or “just avoid stairs or squatting entirely if it your knees are hurting” just further exacerbate the myths surrounding chronic pain.

There is much confusion regarding body alignment, movement,...

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No Time to Exercise? Try This Instead.

 

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...

What Your Kitchen Appliances Have to Do With Your Exercise Habits... 

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...

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Are You Doomed to Be Inflexible Forever?

Do you wake up feeling stiff every morning?

Does it take an hour or two after waking up for that feeling to go away?

Or does that feeling linger all day?

One of the most common questions we get asked is if this is a natural part of aging. Our clients wonder if this is just inevitable or if there is something that can be done to prevent this. 

We're here to tell you this DOES NOT have to be a natural part of aging, and that yes, there is plenty you can to avoid waking up with that feeling every morning! 

Let's Talk About Flexibility...

Flexibility, also known as range of motion, can be improved and maintained at any age. Our tissues get stiff because we stop using them, not just because of old age. 

We need to take a closer look though, because only working on flexibility is not a great solution either. It's vital to keep a good range of motion of all of our joints as we age, but to function at our best we must also have the strength to control our...

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Want to Move Better? Start Here.

How much time do you spend thinking about how you move throughout the day? If you're not getting the health results you want, your movement is likely a huge factor! 

Movement really comes down to a matter of convenience... Today, moving more to accomplish daily tasks is viewed as an inconvenience. We now have access to devices serving the sole purpose of making our lives easier, from electronic kitchen appliances, to phones, to vehicles. These devices externalize the work of our muscles, effectively outsourcing the work of our body. “Upgrading” to their product results in doing less work throughout our day. This is promoted by advertisers as sign of status, progress, and luxury. A device that results in less work is the ultimate end goal and this message is thrown at us from every direction!

However, these "conveniences" come with a major down side...

Humans were intended to move. Our movement impacts not only our physical health, but our mental health and overall...

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