Build Fitness - Gradually
Have you recently started strength training? Walking or jogging around the park? Doing sit-ups and push ups in the rec room? That’s fantastic, and don’t let anything get in the way of your commitment. Do not, however, increase weights, reps or miles too quickly – that’s asking for injury. Add no more than 10 percent every week, and give yourself time to see how you feel. Joints adapt to increased activity more slowly than muscles. Your body will adapt to greater demands, if you give it a reasonable amount of time.
Count on a Healthy New Year
To raise your fitness level this year while lowering blood pressure and blood- glucose levels, consider the 10,000 Steps to Fitness Program. Originally developed 40 years ago in Japan to improve cardiovascular health and fitness, the program recommends taking 10,000 steps (approximately 5.25 miles) each day. The only requirements? A pedometer, walking shoes and prior physician approval. So strap on that pedometer and walk!
Exercise Is Essential
After the age of 30, the discs in your spine no longer receive a blood supply and the circulation of necessary nutrients from spinal fluid is provided only through movement and physical activity. A regular fitness routine that promotes strength, flexibility and range of motion will help keep your back in action.
Importance of Stretching
The benefits of incorporating a stretching regimen are clear, and just about anyone can do it. It doesn’t take long, and you can start right now.
Keep in mind, not everyone responds equally to the same stretch. A neck stretch for one person may strain someone else. Someone who has been lifting weights may wish to work on the upper body, and a person who has been hiking may want to concentrate on the legs and hips. Find what works for you, and make it a daily habit.
When you stretch, make sure it is long, slow and static. Do not bounce unless you have been instructed to do so by a trained professional. Instead, try to imitate the slow, gentle movements of a cat, never jerking or forcing the body into position. Once in position, hold for 20 to 30 seconds.
BACK TO BASICS
We often blame one ill-advised move—like carrying a bookcase or tripping over a garden hose—for triggering that major back pain-inducing episode. But often the real culprit is the series of little movements we perform every day. Here's how to retrain your body so you don't put unnecessary strain on your lower back.
How to get out of bed
Rather than bolt upright, first roll to your side, knees slightly bent. Move as though your trunk and chest are one unit. Press the hand that's not under your body into the mattress and, with the help of the elbow that's under your body, pushyourself upright. At the same time, gently swing your legs off the mattress.
How to stand up
First, feel your feet on the floor and gradually put more weight on them. To warm up your lower back muscles, arch and slump your back beforestanding, alternating between concave and convex Slide toward the edge of the bed or chair, clenching your butt muscles. As you rise, shift your weight forward, engaging yourthigh muscles.
How to sit
Sit in your chair and slouch a bit, slowly rolling your pelvis slightly so that your spine forms a "C" shape. Then slowly draw yourself up, moving back and forth between slouching and drawing yourself up, each time making smaller and smaller movements until you feel your weight coming directly through your still bones. Even that slight shifting motion between slouch and upright can be good exercise for your lower back. Your lower back should be against the back of the chair. For added support, place a small pillow under the small of your back, and every 30 minutes, get up and move around.
