5 More Health Tips

This week I think I’ll get back to my “5 Health Tips” series I started many months ago.

These are simple steps that won’t take too much time, or cost much money, but can significantly improve your health.

  • Download f.lux on all your computers. This is a program that adjusts the light on your computer according to time of day. As the sun sets, the screen will emit less white and blue light, transitioning to yellows and oranges. This will allow your body to maintain its natural production of serotonin and melatonin, contributing to healthy sleep
  • If you are seated most of the day, try to take 30 second breaks every 15 minutes to walk, stretch, or simply adjust your sitting style. Sometimes I sit on a desk chair, other times on a stability ball…sometimes I kneel, other times I stand. Prolonged sitting can cause postural issues, tight or weak muscles, and even metabolic problems.
  • Practice deep breathing while driving. This means inhaling slowly and fully, expanding all the way to the bottom of your stomach, before letting the air out in a controlled manner. I have started doing this and have experienced a few benefits: it’s very relaxing; it’s good practice for filling the diaphragm; and it makes me a more patient and calm driver.
  • Make your own condiments, sauces, and toppings at home. Most store bought condiments will contain low-quality ingredients (corn syrup, gluten, soy, etc). These foods can prevent you from losing weight, damage your health, and even affect your emotions and energy levels. Believe it or not, ketchup, salad dressing, pesto, and most sauces take less than 5 minutes to make!
  • Limit your “carb” intake to one meal a day. Unless you are a high-level athlete, exercising vigorously everyday, you aren’t burning enough carbs to justify frequent re-feedings. Excess carbs turn to sugar in the blood, causing fat-gain, inflammation, diabetes, cardiovascular disease, and dozens of other health issues. The best time to consume carbs, such as potatoes or fruits, would be within 30 minutes of your workout. The second best time would be with dinner, during your last meal before bed.

The first 3 recommendations are lifestyle tips that you should be able fit into you’re your daily activities. The last 2 are nutritional suggestions that can greatly affect your health and performance.

All this tips have the potential to save you a considerable amount of money when you consider the medical costs resulting from poor health.

So give them a try and let me know how they work for you!

Weak Glutes!

Have you ever noticed how we start shuffling along as we age? Our steps shorten, we don’t raise our feet up, and we lose balance and stability. At the same time, we develop lower back and knee pain or injuries.

Well, all this is completely reversible and avoidable!

The imbalance and limited range of motion is almost always attributed to weakness in the trunk, legs, and hips – and particularly the glutes!

The glutes contain three muscles, the gluteus maximus, medius, and minimus. The glutes are one of the largest and potentially most powerful muscles in the body.

glutes

Imagine trying to lift a heavy object off the floor using just the lower back, the bottom part of the spine and the limited amount of muscles around it.

Imagine spending most of your day on your feet, with just the knee joint and the few muscles around it, supporting all your weight.

Now imagine using all the muscles from the thighs to the back of the hips assisting with these activities.

Our daily lives, consisting frequently of sitting at a desk, sitting in a car, and sitting once more when we get home, have rendered our glutes unnaturally weak. Worse than that, we have lost our mind-body connection with the glutes!

In addition to reduced activity, we do very little lateral movement – stepping side-to-side.
This type of movement, as the legs move out from the midline of the body, is referred to as abduction. The glutes are the major muscle group responsible for leg abduction.

So, now that we know the problem, the symptoms, the most common cause, and the important terms, all that’s left is the resolution.

My first recommendation would be to find any and every excuse to stand and walk. Luckily, as a trainer, I am on my feet for a good part of the day, but some common tactics for others would be:

• When you get home at the end of the day, walk outside for 15 minutes before going into your house.

• Drink more water, resulting in more walking to and from the bathroom. (This is a win-win because most of us don’t drink enough water either!)

• If you happen to be going somewhere less than a mile away, walk rather than drive.

• Get a FitBit or other step-tracking program. Some contain a social element that may also be motivating and fun.

My second recommendation involves doing direct work for the glutes and hips during training.

• The easiest movement to start with is commonly known as “clamshells”. Lay on one side, with your hips back and your knees bent. Place one foot on top of another and, while keeping the inside of the feet touching, separate the knees as far as is comfortable and slowly return. Imagine a clam opening its shell – this should be similar to the motion of your knees.

• Another easy exercise to do is “side-steps”. Assume a similar position, knees bent, hips back, feet close together, but this time, standing. Step the right leg a foot or two to the right, and slowly follow with the left leg. Count each step by both feet as one repetition, and do the same number to return to where you started.

• Finally, there are more complicated movements such as squatting with a wide stance and an elastic band around the knees, or attaching cables from pulley machines to straps around the ankles.

• I would recommend avoiding the “abduction machine” however. It puts undue stress on the joint, in an unnatural position for the abductors to engage, and allows too much weight to be used, too quickly, leading to faulty technique.

If you are a visual or auditory learner like me, you can also go on YouTube or Google and search the name of these various movements. Just remember, keep the hips back and the knees bent so they don’t pass beyond the toes.

These exercises will also have excellent transference to any sport that requires sideways motion, such as skiing and skating.

And, with that, you now know what you can do to improve your posture, gait, balance, and the health of your lower back and knees. Give it a try and see how you feel after a month or so!