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STRETCHING
firing on all cylinders, you’ll never perform at your best. That’s why regular aerobic exercise is so important. As Anthony Joshua, the heavyweight champion of the world, says, “Cardio is a nice way to start the morning … it’s good to get up, get the body active.”
tear and begin to break down. Balance exer- cises allow you to keep these systems healthy and well-functioning. Some types of exercise, like yoga and tai chi, help maintain your balance. They’re also incredibly easy to start at any point in your life because they don’t have a high barrier to entry. Even if you don’t have balance issues, you may want to consider trying them out. Alternatively, those already dealing with problems should consult a physical therapist, who will provide you with a specific set of ex- ercises designed to recover your lost balance. Many sources will tell you that one type of exercise reigns supreme. The problem with this thinking is that it inhibits all the ad- vantages you can gain from a multifaceted fitness plan. There’s no rule that states you can only pick one or two of the four essential types of exercise, so why limit yourself? Like a balanced diet, the best fitness system is the one that covers all the bases. BOTH/AND, NOT EITHER/OR
When you’re young, it’s easy to take flexibil- ity for granted. A middle schooler can run around all day without warming up and have no fear of straining a tendon or overworking a joint. That’s not the case for older adults, who need to stretch in order to stay limber. Regular stretching will increase your range of motion while reducing your chances of injury — a win-win. Begin by warming up your muscles with dynamic stretches like arm circles or walking in place. Once your blood is flowing, move to static stretches that require you to hold a position. Areas like the calves, hamstrings, shoulders, neck, and back are particularly important to stretch.
STRENGTH TRAINING
Where aerobic exercise targets the cardiovas- cular systems, strength training is all about building muscle mass. “Regular strength training will help you feel more confident and capable of daily tasks like carrying gro- ceries, gardening, and lifting heavy objects around the house. Strength training will also help you stand up from a chair, get up off the floor, or get upstairs,” says Wilson. You don’t need to lift massive amounts of weight to get the benefits of strength train- ing. Body weight exercises, like squats and pushups, are a great way to strength-train. Because muscle mass is actually built during rest periods, be sure to schedule recovery days each week.
BALANCE EXERCISES
Balance is the result of many systems — vi- sion, the vestibular system, leg muscles, body mechanics — working with one another. As we get older, these systems suffer wear and
What’s Stopping You? Daily Habits That Impede Your Healing
SNUFF YOUR HABIT Smoking comes with a long list of health risks, and “inability to heal from an injury” is on that list. Nicotine, the powerful chemical that makes tobacco so addictive, keeps your immune system from doing its job. Smoking also makes exercise more difficult because of the toll it takes on your cardiovascular system. Painkillers can also inhibit the healing process because they mask pain without treating the source. Use them when necessary, but don’t rely on them for a long-term solution if you can avoid it.
EAT FOR YOUR JOINTS You already know that food is fuel for your body, but what you eat can also affect your quality of life. Ingredients that cause inflamma- tion — such as saturated fats, alcohol, and sug- ars — can increase pain in your joints and put extra strain on them. Instead, stick to a healthy diet of lean proteins, leafy greens, low-sugar fruits, and complex carbohydrates to give your body the boost it needs to heal. Making or breaking a habit can take weeks, so take it slow, understand that change is a process, and ask your physical therapist for advice. It may make your healing process more challenging, but it’ll be worth it in the long run.
Physical therapy can help your body harness its healing power, but without a lifestyle change, you may actually be hurting your body. Add these three tips to your PT regimen to help your body heal as well — and as quickly — as possible. TOO MUCH YET NOT ENOUGH Rest is necessary for healing, but when you rest too much, you do more harm than good. Nursing an injury by using crutches for too long or favoring a limb encourages unhealthy movement and keeps your body from healing normally. On the other hand, not resting enough can be harmful. So be active but take it easy, and avoid spending hours on the couch or the treadmill.
2 • www.ThomasPhysicalTherapy.com
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