When the cold air blows in and the outdoor temperatures start to plummet, it can be tempting to snuggle underneath the warmth of your blankets and engage in your own form of human hibernation.

When it comes to your health, this is not the way to go.

Inactivity can take an immense toll on your mental and physical health. The effects of becoming inactive during the cold months of the year include – but, are not at all limited to – a reduction in muscle mass, increased blood pressure, increased risk for the development of severe illnesses such as type 2 diabetes and cardiovascular disease, increased anxiety levels, and the onset of depression and the development of seasonal affective disorder (SAD).

Here are 7 great ways to stay fit in winter. Read on for more about each one.

1. Embrace the Cold
2. Sunlight in Winter
3. Have Some Winter Fun
4. Holiday Shopping
5. Indoor Sports
6. Volunteer
7. Start Spring Cleaning Early

The Benefits of Staying Fit in Winter

Naturally, physical activity offers many benefits when it comes to your health.

Did you know, though, that engaging in physical activity in the cold months offers its own benefits?

For starters, you do not have to worry over the heat or the humidity. This means that you may be able to spend more time engaging in activity; therefore, it may be possible to burn more calories.

If you are active outdoors, you will get to soak up some sunshine. Not only will this help with your mood, but you will be able to absorb higher levels of Vitamin D.

In the cold months, bacterial and viral infections are on the rise. By staying active, you will experience a natural boost in your immunity. If you fail to engage in activities during the cold months, you may become more prone to illnesses and other health-related complications.

Embrace the Cold

While it may be tempting to stay indoors during the colder months, you should go outdoors. Just make certain that you are dressed appropriately so that you protect yourself from the elements.

As mentioned previously, you will burn more calories when engaging in activities in cooler temperatures. In addition to this, the low temperatures will actually activate various systems in your body. Your metabolism will increase in order to create body heat.

Going outside while properly dressed in the winter naturally strengthens the immune system and the musculoskeletal system.

Additionally, the thyroid will be conditioned. Your lung capacity will be increased. When combined, all of this additional activity in the body will provide a boost to your health – even if you are doing nothing more than taking a little walk or moving from one location to another while engaging in that holiday shopping.

Sunlight in Winter

When engaging in activities, you should try to do so when the sun is out. The days are shorter, so this means you will need to start earlier in the day, but it will reap many rewards for your mental and physical health.

One of the biggest advantages to being out in the sun is that you will get a major dose of Vitamin D. This helps to keep your bones strong and promotes the absorption of calcium within the body. This vitamin helps to stimulate the pancreas so that it is able to create insulin. It plays a major role in the regulation of your immune system. It also helps reduce your blood pressure and the chance for developing serious illnesses, such as diabetes, heart disease, and cancer.

Exposure to the sun alone, offers numerous benefits to your health. Top that off with an activity like walking the park, ice skating, or hiking, and you experience even more health-related benefits. Plus, the extra light will help ward off depression, anxiety, and the development of seasonal-affective disorder.

Have Some Winter Fun

Think back to when you were a child. What did you enjoy doing during the winter months? Was it making snowmen or having a snowball fight? Did you enjoy lying on the ground and making snow angels? Did you enjoy ice skating at the rink or the local frozen pond? Rekindle that joy by engaging in a little winter fun!

Did you know that if you have a snowball fight you can up to 500 calories per hour?

If you go ice skating, you can burn this amount and more! Making that snowman can burn upwards of 300 calories per hour.

Combine this with all of that sunlight that you will be exposed to and you will be providing a major boost to your overall health and immune system!

Holiday Shopping

Did you know that you can burn more than just the money in your wallet when you go holiday shopping? Yes, that’s right!

You can burn a massive number of calories by engaging in this activity – well, engaging in holiday shopping in the traditional sense!

Go out to those malls and department stores with the list that you have made and checked twice! Not only will buying gifts for your loved ones raise your spirits (which will instantly ward off depression), it will also burn calories, help in building muscles, and help in strengthening your bones! While shopping, avoid buying with credit.

It has been found that the stress of buying with credit will put a strain on your health. Instead, buy with cash! Don’t set yourself up for sticker shock! By the end of your trip, you will be happy, energetic, and stronger! When you get home, all of that gift wrapping will help build up your body even more!

Indoor Sporting Activities

When the cold sets in, you don’t have to just engage in outdoor activities. You can also engage in indoor sporting activities.

You could swim at a local club that has an indoor heated pool, play basketball, try out some hockey, go bowling, go dancing, or engage in any other indoor sports activity that is available where you live.

The goal is to move. It does not matter how, when, or where – just move.

The movement will benefit your health in so many different ways. In addition to providing a boost to your body, all those movements associated with the various indoor sporting activities that you engage in will also provide a tremendous boost to your spirits; therefore, providing a major boost to your overall mental health!

Volunteer

During the winter months, you can get moving by volunteering.

During this time of the year, there are so many different charities, organizations, and businesses that are in need of volunteers to help accomplish their goals.

You could take up activities at a local shelter, volunteer to cook, serve, and/or clean at a local soup kitchen, you could participate in cleaning outdoor areas in your community, volunteer to help pack and ship boxes, shovel snow in your neighborhood, help the elderly with their holiday cooking and shopping, walk dogs, or even set up a volunteer gift wrapping station!

Every single volunteer activity offers you the opportunity to move and get healthy!

Plus, you will feel really good about yourself and the contributions that you make. Not only will you generate the spirit of the season, you will lift your own spirits – which is amazing for your mental and physical health!

Get an Early Start on Spring Cleaning

We all engage in some type of spring cleaning, but who says it has to wait until spring? Get an early jump on it! Instead of “spring cleaning”, dub it “New Year cleaning”!

Prepare for the upcoming new by eliminating and/or cleaning out the old! You could clean carpets, dust your home, integrate some new window treatments, clean out the cabinets, tackle those closets, clean out the basement, clear the garage, and even take it outdoors and get rid of the weeds or redesign your landscape theme!

There are many ways to clean up during the winter months. Wouldn’t it be nice to start the New Year without all of the old weighing you down? Then, when spring comes around, you can get back outdoors and enjoy the beautiful weather!

Not Just Workouts

Just move! You do not have to engage in strenuous workouts or even “exercise” in the traditional sense. When the weather cools off, you should be heating up! There are many creative ways to get moving this winter.

It does not matter if you are volunteering, doing some cleaning around your house or yard, going and taking care of your holiday shopping, engaging in indoor or outdoor sporting activities, taking a walk during a bright, sunny day, or clearing out those lungs in the nice, cold, crisp air – all of it will benefit your health. It will build you up physically and it will build you up mentally!

If you would like more ideas on physical activities that you may engage in as the winter sets in, you may contact us here at Back to Motion Physical Therapy today to learn about our classes and services by calling the following number: 303-832-5577

The post How to Stay Fit in Winter: 8 FUN Ways to Stay Active in the Cold appeared first on Back To Motion. Denver Physical Therapy..

Since March 16^th 2020 when the White House made an officially announcement of the Coronavirus Task Force’s program, “15 Days to Slow the Spread”, numerous states have created stay-at-home orders in order to slow the spread of the coronavirus COVID-19 through the implementation of strict social distancing guidelines within all aspects of society.

Despite the closures of gyms, dance studios, and other types of non-essential businesses that aid in boosting one’s health, there are still many activities that you may perform to stay physically fit and healthy during the coronavirus infection stay-at-home order.

In this guide, you will learn about the pandemic disease and exercising routines that will provide a boost to your health.

What is the Coronavirus COVID-19?

COVID-19 is directly caused by a coronavirus. These types of viruses are from a large family of unique viruses that are common among people and various animal species – the most common being bats, camels, cats, and cattle. In rare instances, animal-based coronaviruses are capable of infecting and spreading among humans. Examples of past instances include SARS-CoV and MERS-CoV.

It is also the case with this new COVID-19 virus, which is also referred to as “SARS-CoV-2”. All three of these viruses are known as “beta coronaviruses” and originate in bats. All three of these illnesses directly impact humans and are passed from one person to another.

The COVID-19 is a respiratory-based illness that has the capability of spreading from one person to another. Its identification was made during a comprehensive investigation into an illness outbreak in the area of Wuhan, China in December of 2019.

It is currently thought to spread mostly by close person-to-person contact (generally, within 6 feet) through respiratory droplets that are emitted from the body when talking, coughing, and/or sneezing. It may also be spread by touching a contaminated surface and then touching the face.

This coronavirus infection is still being researched and more information is expected to emerge on its details and its spread capabilities.

What are the Symptoms of the Coronavirus Infection?

According to scientists, medical professionals, and other researchers, symptoms associated with the COVID-19 coronavirus may appear anywhere from 2 days to 14 days, following exposure. Initially, the symptoms were identified as “fever”, “cough”, and “shortness of breath/difficulty breathing”; however, as research continues on patients, many other symptoms have been associated with the coronavirus. These include the following:

1. The cough that is described with the illness is often referred to as “dry”.
2. In recent weeks, it has been discovered that many people suffer from digestive issues such as diarrhea and bouts of nausea.
3. Many older individuals that contracted the virus experienced malaise, exhaustion, and even bouts of disorientation.
4. There have been instances where a sufferer was difficult to arouse and – upon arousal – showed signs of confusion.
5. Many have experienced severe muscle pains and body aches.
6. It is common for patients to experience body chills.
7. Headache has been reported as a common symptom of those with the coronavirus infection.
8. Many have experienced dizziness with the virus.
9. Sore throat may develop with the coronavirus COVID-19.
10. It seems that may individuals experience a loss of smell and/or a loss of taste.
11. Many have developed pink eye and/or the eye lids and under the eyes become red and seem to be inflamed.
12. Many have reported pain in the chest when having the coronavirus COVID-19.

Many symptoms are being experienced. Not all sufferers will have all of these symptoms. If breathing difficulty is experienced, a bluish-tint to the lips and/or fingernails is noticed, a fever runs extremely high, a person is difficult to arouse, or another medical emergency occurs, medical attention should be sought IMMEDIATELY. If you have to call 911, be certain to inform the dispatcher that COVID-19 symptoms are present so that the medical personnel may properly protect themselves.

Stay-At-Home Orders

The rapidly spreading coronavirus infection has the health care system in the United States at a tipping point. It is placing a strain on health care workers, the amount of personal protective equipment available, the availability of hospital beds, and ventilators. As a result, most states are ordering residents to stay at home – unless essential provisions are needed. If provisions are needed, the states and federal government is encouraging people to practice social distancing. While each state has their own unique criteria, these orders mean the following:

All non-essential businesses are either closed or ordering non-essential employees to stay at home. Essential businesses are open.

These include those that sell groceries, items for children, medical facilities and hospitals, pharmacies, home improvement stores, restaurants (delivery and take-out only), child care, public health, law enforcement, first responders, convenience stores, farms, those that deal in natural resources, energy, electricity industry, gas and fuel industry, water and wastewater, transportation and logistics, public works, infrastructure support services, and those that are similar in nature.

Gyms and other physical fitness businesses are completely closed as they are not considered to be “essential business”; however, in terms of health, home exercise is critical for your physical health. If you are on a stay-at-home order, it is imperative that you engage in exercise on a daily basis.

Not only will this help keep you physically fit and healthy, it will also provide a boost to your mental health. There are many ways to keep your body moving during the pandemic of 2020. Continue reading to learn about home exercises that should be done on a daily basis.

7 At-Home Exercises to Do Every Day

Squats

To perform a squat, keep the feet flat on the ground. Make sure that the knees are behind the toes. The hips should be below the top of the knee area. Do not round the upper back region. Keep the chest up. Squats help build up the muscle throughout the body.

Dead Bug Exercise

Lie down on the floor on your back and lift the knees to a 90-degree angle. Make sure that the shins are parallel to the floor. Reach the arms up and keep the head and back flat. Reach each hand/arm behind the head and straighten the opposite leg at the same time. Repeat equally. This home exercise will help to improve posture, stabilize the core, strengthen the spine, and boosts the muscles in the back. The balance and coordination will improve.

Glute Bridge

Now that you are home a lot, you probably find yourself sitting a lot. This helps to “wake up” the back and glutes so that you experience less stiffness, pain, and discomfort. Lie on the back with the knees bent. Make sure both feet are on the ground and as close to your rear end as is possible and still be comfortable. Squeeze the glutes, bring the weight onto the heels. Push your hips up towards the ceiling and hold. Gently lower to the ground and repeat.

Walking

There is no need to describe how to do this exercise. We all know how to walk. Despite being under a stay-at-home order, you can still walk around in your home and if it is safe to do so, outside of your home. If you’re tired of workout videos, you can easily walk in place. Many step tracking devices will still record movement. Look into yours.

There are multiple benefits to walking. The most important being it strengthens the heart, eases pain in the body, boosts the immune system, boosts the energy levels of the body, burns calories, reduces blood sugar levels, and extends your life.

Stretching

You should stretch various areas of your body throughout the day. Stretching helps improve your performance in other types of physical activities, decreases the chance that you will develop an injury, helps strengthen the joints, and helps ensure that all of your muscles are working effectively and to their highest capacity.

Push-Ups

Place your body on a mat, with the palms face-down. Make sure the shoulders are over the hands. Stiffen your body and align the head with the spine. Then, lift your body. This home exercise will help you build up the strength in your upper body.

Bicycles

Lie on your back and put your feet in the air. Bend the knees and move the legs in the same way you would if riding a bicycle. This home exercise will help strengthen the legs and the lower body.

Conclusion

We are all affected by the coronavirus infection. Most of us are feeling the impact of the stay-at-home orders. We may be working at home. If we are not working at home, we may be homeschooling our kids or simply sitting around, waiting on this issue to pass.

Why let your health suffer?

There are many at-home exercises you can and should be doing each day at home to ensure that you remain as healthy as possible. We here at Back to Motion can help you make the most of this time. For more information, you may contact us directly by calling: 303-832-5577

The post Coronavirus and 7 At Home Exercises to Stay Fit During LockDown appeared first on Back To Motion. Denver Physical Therapy..

The good news is, while it is highly beneficial to exercise on a regular basis, it has now been proven – through various studies – that any exercise is better than getting no exercise.

In this comprehensive guide, we will expound on this point and share detailed information on how you can succeed in getting in a workout – even when strapped by commitments, responsibilities, and time.

How Even 10 Minutes of Exercise Can Make a Difference

The publication Neuropsychologia recently posted the results of a new study on exercise. This research found that exercising for just ten minutes – in a moderate to highly vigorous manner – aids in boosting the function of the brain and optimizing the health.

Many of us are often disheartened by the fact that we have been hounded with a wide array of information that states that we absolutely must work out in a vigorous manner for at least one to two hours each and every single day in order to reap any health-related rewards.

As a result, we simply do not even make an effort.

The truth is, simply working out as little as ten minutes can transform your health and your life.

The secret to this whole process is identifying and implementing a workout regimen that is engineered to provide the highest level of benefits in the shortest amount of time.

A few simple stretches in the morning can help you move easier and more freely during the day.

A brief aerobic video before work can increase your energy levels.

Doing a few yoga moves can help your posture.

Completing a HIIT workout may relax you enough that you do not struggle with anxiety or sleep issues.

It does not matter how long you work out that matters; what matters is the fact that you are taking a few minutes each day to engage in some type of activity that will improve the function of both your mind and your body.

Creative Ways to Get Exercise – Without Even Trying!

Very few people actually enjoy exercising. In fact, most cringe at the sheer mention of the word.

The thought of seemingly endless trekking on an exercise bike, the push and pull of lifting weights, and pushing the body to the max during a marathon run are not all that appealing, despite being “good” for the body.

The good news is, there are many creative ways you can exercise the body – and you don’t even have to try! Consider the following activities for burning excess calories, shedding unwanted weight, and building much-needed muscle:

1. Play Video Games – In the days of Atari and the original Nintendo, about all of the exercise we got was frantically moving the controller around when we jumped in the game or when we got really into our “mission” to save that seemingly non-existent Princess. Today, though, there are video game systems out there that allow you to move in order to successfully complete tasks on the video game you are playing – two examples include the Wii and the Nintendo Switch. By playing these games, you have the ability to practice your balance, engage in aerobics, perform resistance training, and more! Who says you can’t have fun while exercising?
2. Do Some Laundry – You have to do it anyway, so why can’t it count as “exercise”? According to researchers, all of that loading into the washer, transitioning wet clothing into the dryer, moving up and down, and lifting that laundry basket offers many rewards – in terms of your health. You not only work your muscles; you are also giving your respiratory and cardiovascular system an outstanding workout!
3. Move After Eating – It is a very common occurrence for most of us to become a bit on the idle side after indulging in a meal. Instead of doing this, get up and move! You could take a walk outside, check the mail, or just move around inside of your home – the choice is yours!
4. Pay Attention to Where You Park – Most of us take great strides to get that “perfect” parking space when we go to the store or some other location. Those closest to the entrance are typically considered ideal; however, they do not do much for our health. Instead of parking close, park far away from the entrance. This will result in your having to walk a longer distance to and from your vehicle.
5. Choose the Stairs – If you are like most, the elevator is more appealing than the stairs; however, the elevator does not do much for you – in the way of a workout. Instead, take those stairs – both up and down. By the time you get up to where you are going, you may be tempted to slide in the elevator for the ride down, but avoid this temptation and your health will thank you!

Fun Ways to Exercise

Apart from playing video games outlined in the previous section, most of the creative ways to get a workout mentioned are not considered to be all that “fun”. This is why we are including this section. We want to provide you with some activities that will allow you to get a little enjoyment out of your workout. Continue reading to learn these:

1. Dancing – Let’s face it; we are either dancers or we are not dancers. The truth of the matter is, it really does not matter how well you do it, as long as you do it! Turn on your favorite tunes and start moving! If you are a bit shy or do not want anyone else to see you dance, just throw everyone out of the room and shut the door! The point is, have fun!
2. Play an Instrument – Do you play a musical instrument? Do you want to learn to play? Regardless, all instruments require you to move a little. Choose an instrument that requires you to move – and a lot! One good example are the drums! All that banging will definitely burn some calories and help you build muscle (which burns fat, by the way!).
3. Take a Yoga Class – Do you need a little exercise and relaxation in your life? You can get both by taking a yoga class! This art helps to increase your flexibility, strengthen your body, and burn calories! There are all types of creative yoga classes out there. Find out that seems appealing to you and is a bit on the creative side to really provide a boost to your health – such as acro-yoga!
4. Go to the Playground – Do you have kids? Nieces? Nephews? Grandkids? If so, take them to the playground and play with them! Climb up that slide and actually go down it. Try your hand at making it across those monkey bars. Run across the balance beam. Push the kids on the swings. All of it counts as exercise and all of it counts as “fun”!
5. Get a Bike – We ALL loved to ride bikes as kids. In fact, sometimes, that was all we did! We rode our bike to our friend’s house and asked if they wanted to “ride bikes”. Then, we went all around our neighborhood and had the times of our lives. Rekindle that childhood passion and buy yourself a bicycle. Then, ride it! Ride it to work, ride it to the store, ride all around your neighborhood. To make it even more fun, get your child, a friend, or a neighbor to join you. This is a truly enjoyable way to get in an excellent workout! This activity will allow you to burn about 600 calories an hour!
6. Build a Fort – It does not matter if you have kids, you know someone with kids, or you are in a neighborhood with kids – build a fort! The kids – no matter who they are or where they come from – will love it! If you want to err on the side of caution – like if you are building it for a neighbor’s kid – ask the parents if you can build it in their yard. Not only will you be providing a truly remarkable and highly enjoyable gift that the child will cherish, all that measuring, cutting, painting, and decorating will provide a boost to your health!
7. Talk on the Phone – Here is one we ALL love, at least to a point. Instead of texting and looking down at your phone, dial a relative or a friend, hit “send”, and have an actual conversation. While talking, walk around. Look forward, see the world, and enjoy the socializing. We ALL need more conversations in our life and your body will thank you for it! Walking burns up to 400 calories per hour!
8. Gather Your Friends – Having a hard time getting motivated to exercise? Why not call up your friends? Gather everyone together and decide on an activity that everyone will enjoy. You could choose to go swimming, play one of those silly games you enjoyed from your childhood, hit the field for a game of softball, indulge in a HITT workout or simply go for a walk – the choice is yours! This is a great way to reconnect with those that you care about and to help yourself become healthier! If you choose the HIIT workout, you will be burning about 1800 calories an hour!
9. Play a Sport – Since we mentioned softball, let’s talk about playing a sport. This is a great way to have a little fun while participating in an activity that will ship you right into shape! It does not matter if it is football, soccer, swimming, running, tennis, basketball, or golf – pick a sport, get all into it, and enjoy yourself!
10. Jumping Rope – Have you ever wondered how many calories does jumping rope burn? If so, you will be amazed to know that it burns over 1000 calories each and every single hour! If you could do it for just 15 minutes a day, that is 250 calories – GONE! In addition to this, it also builds muscles – which, again, BURNS FAT! It will help you lose weight, increase your balance, and improve your health, as a whole!

As you can see, there are many ways to boost your health, in terms of exercise. Any type of exercise is better than no type of exercise. In addition to the ideas contained in this guide, you may also be interested in one of the following:

• Smart Fit
• Antigravity Treadmill Workouts
• TRX
• Tai Chi

To learn more about how to move so that it benefits your health, contact us here at Back to Motion Physical Therapy in Denver

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While pain often stems from underlying chronic health conditions, chronic pain itself is now considered a major health concern emerging at alarming rates.

The good news is, yoga may be able to help sufferers alleviate their discomfort. We will be discussing the following types: Viniyoga, Lyengar Yoga, Yin Yoga, and Ashtanga Yoga.

What is Yoga?

Think back to 5,000 years ago in India. You will find yoga, a specific set of movements that place an emphasis on wellbeing. The practice promotes wellbeing on all physical, emotional, mental, and spiritual levels. The ultimate goal? To live an enriched life and to reach higher levels of awareness and personal fulfillment.

Yoga combines the elements of various types of postures, a number of breathing techniques, and an emphasis on relaxation and/or meditation to achieve its goals.

Fast forward to today, and were still using the practice for the same reasons. Yogis, physical therapists, and other health practitioners are utilizing these same techniques to help individuals reach their very best. And it has spread worldwide.

But before we discuss the types of yoga that are best for pain, let’s study pain so we have a better understanding of why yoga works.

Chronic Pain Explained

Pain stems from a signal within the nervous system that there is an issue within the body. It may be described as a “tingle”, “ache”, “burning sensation”, “sting”, or as a “pins and needles” feeling. It can be sharp or it may come on as dull. It may hit out of nowhere.

Those that suffer from pain constantly are described as having “chronic pain”. This type of pain may last for days, weeks, months, and may even be experienced for years.

Originally, an illness or injury could have been the underlying cause. In some instances, there is an ongoing cause – such as arthritis or high levels of inflammation. Many have no clear indication of the underlying cause.

A Clear Public Health Concern

Chronic pain is a serious issue in the United States. It is estimated that it results in excess of $560 billion annually in medical care costs, loss of productivity in the workplace, and the issuance of disability-related services.

Individuals that suffer from chronic pain experience a lot of problems – on top of their discomfort.

They often find that it interferes with their day-to-day lives, causes them financial issues due to the inability to go to work, increases the risk for anxiety and depression, may lead to a dependence on opioids, and drastically reduces their quality of life.

You can clearly understand why it is essential to create a pain management program that helps relieve chronic pain to some degree at the very least.

The Goals of Chronic Pain Treatment

The goals of treating those that suffer from chronic pain differ on a case by case basis. They also depend on the type of pain that is being experienced, the underlying health conditions of the sufferer, and patient goals.

In terms of chronic pain, the cause may be very difficult to determine. While pain relief is obviously one of the primary goals, the other goals include helping to improve the overall functionality of the sufferer and provide a boost to their quality of life.

Additionally, the prevention of other issues from developing is also a priority. The following are also very important goals when it comes to chronic pain treatment:

1. Treating Any Developing/Developed Disabilities
2. Behavioral Therapy to Enhance the Ability to Cope and Boost the Mood
3. Helping a Sufferer Increase Their Ability to Perform Activities of Daily Living

How Does Yoga Help Chronic Pain Sufferers?

It has been established that chronic pain has the capability of triggering unique changes within the structure of the brain.

When these changes occur, it results in the onset of anxiety, depression, and impaired levels of cognitive functioning.

Research has recently determined that yoga has the exact opposite effect when it comes to the brain.

As a result, participating in yoga has the ability to help people experience relief from chronic pain.

By engaging in mind-body practices such as yoga chronic pain has been found to be prevented and even reversed.

Researchers have been studying the brain with special imaging to determine the volume of the gray matter and the overall integrity of the white matter. In most instances, those that have experienced brain changes due to chronic pain are found to have a larger insular cortex.

Yoga helps to strengthen the gray matter and white matter through neurogenesis and neuroplasticity, respectively.

As participants engage in yoga, the overall size of the insular cortex seems to decrease. Yoga practitioners are also said to have increases in the amount of pain that they are able to tolerate and their overall pain threshold.

Types of Yoga

There are several types of yoga that have been found effective in relieving chronic pain. The following outlines the most popular choices among instructors, patients, and those in the medical field that believe in the effectiveness of the practice.

The Viable, Drug-Free Solution

According to research, most of the pharmacological treatments issued to those with chronic pain are opioid-based. These treatments are designed to simply treat the symptoms of chronic pain, not the underlying cause. They are also very expensive and highly addictive.

Yoga is a non-pharmacological, natural approach that is designed to heal the entire body. If you suffer from chronic pain, yoga is a highly viable, drug-free solution.

When practicing, you just have to be very careful. You must work closely with a practitioner to ensure that the practice is right for you and your individual needs.

Additional Services for Chronic Pain

In addition to yoga, there are several other services available for those that suffer from chronic pain. These include rehabilitation and fitness, anti-gravity treadmill services, dry needling, and physical therapy services.

If you have chronic pain, there are options out there. You do not have to turn to potentially harmful medications or medical intervention techniques.

There are safe, effective natural approaches that may be used to align and adjust the body so that you experience relief. If you would like more information on these treatments, you may contact us here today at Back to Motion Physical Therapy by calling today.

The post Best Types of Yoga to Relieve Chronic Pain appeared first on Back To Motion. Denver Physical Therapy..

The truth is, all of these workouts may benefit you; however, each workout has its own structure and unique goals.

What is CrossFit Training?

CrossFit is more than just a workout. Crossfit addicts know… it’s a lifestyle. There are even Crossfit competitions. But let’s start at the beginning. It consists of combining the elements of optimal nutrition with safe and highly effective exercises.

It does not matter if you want to improve your health and get in shape, shed a few pounds, defy your age, or increase your body’s performance, CrossFit is a full-body workout that can help.

It is an appropriate option for those that are just starting out and those that have years of experience in training and exercise.

It takes the best and most effective exercises and movements that are directly applicable to daily life and combines them to ensure optimal benefits for the individual performing them.

Are you intimidated, or pumped?

CrossFit vs. Gym

In the gym, those that perform exercises and weight training usually are placing an emphasis on losing weight and fat loss by building up the strength in the body and building muscle mass. This is often accomplished by performing certain exercises in repetitions in order to successfully form a set.

CrossFit focuses on meeting general goals that will provide a boost to a person’s overall fitness level. CrossFit workouts focus on performing more repetitions in exercises in order to get more of a workout within a certain amount of time.

Individuals that work out at a gym may or may not enlist the assistance of a personal trainer. CrossFit does add a personal trainer to the regimen.

It focuses on tracking results. While considered to be a bit more challenging than traditional gym workouts, CrossFit is designed to start with a person where they are in their health and work their way up, quickly.

Many view the program as being “all or nothing”; however, others feel as if CrossFit is a highly productive and extremely beneficial means of accomplishing health-related goals faster. Goals like losing weight, getting stronger, or improving your reaction time.

Can I Lose Weight with CrossFit and How Long Does It Take?

According to professionals in the industry, it’s possible to lose a significant amount of weight in a short amount of time with CrossFit.

How many calories does CrossFit burn? On average, you should be able to burn nearly 3,000 calories a week doing CrossFit for just over 5 hours.

This is made possible by the “Workout of the Day” exercises that are a direct part of the CrossFit regimen. These combine the elements of aerobics, strength training, and high-intensity interval training.

Is CrossFit Good for You? Benefits and Disadvantages

CrossFit is known as a highly intense exercise program that focuses on functional movements that are ever-changing. It may or may not include the utilization of weights and other types of equipment found within a gym setting.

It allows you to use your own body weight for the purpose of creating resistance so that power may be accumulated. It is a workout that places an immense amount of importance on strength and on conditioning.

So what’s CrossFit good for? There are several pros and cons of this workout. First, we will outline the benefits, as determined by industry professionals:

1. Many people prefer CrossFit as it is possible to achieve specified results in a shorter amount of time. It is intense and it is fast-paced. A workout can be performed – with maximum benefits – in 15 minutes or less, each day.
2. By performing CrossFit, you are able to lose weight more quickly than if you engaged in an average gym workout, over a certain amount of time. This is because a CrossFit workout helps to burn a higher number of calories than a traditional workout.
3. CrossFit exercise programs will allow you to develop strength at a faster rate than traditional workouts. This is due to the overall intensity of the program. Over the course of just a few weeks, you will discover that you have higher levels of strength and that your body changes and becomes more toned.
4. CrossFit exercises help to improve the health of your heart. This is because – as you work out – the heart rate remains elevated. This has a direct impact on your endurance. The heart will be able to handle more and more.
5. CrossFit is able to improve your overall health. It positively impacts the respiratory system, your coordination, the body’s amount of flexibility, will increase strength, will improve speed, will help increase stamina, and will build your agility levels.
6. By performing a CrossFit program, you will be working the entire body. When working out at the gym, you only work a certain part of the body, over time.
7. Individuals that perform CrossFit find that their mobility is drastically improved, over time. This is because of the fact that the exercises are based on regular movements that are performed by the body each and every single day. Not only will this help aging populations, but it will also help those that are required to perform physical rehabilitation therapy.

While highly advantageous, there are a few disadvantages associated with CrossFit. These are as follows:

1. If a proper workout is not performed, the body could sustain injuries. The CrossFit program is highly intense. It works the body hard and fast. It is such an overpowering workout that if you do not warm up properly, the muscles may experience strains.
2. The workouts could result in inflammation within the body. This inflammation could result in a higher risk for injuries. When doing CrossFit, it is ideal to ensure that you consume foods that have anti-inflammatory properties. Not only will this help to reduce the risk for injuries, it will help to encourage the healing of injuries that have been previously sustained.
3. CrossFit exercises may increase your susceptibility to injuries due to performing movements the body is not used to. In order to reduce this risk, participants are encouraged to focus on performing certain movements when they are not training. Examples of these movements include stretching, walking, hunching, and those that are similar in nature.
4. It is acceptable to work out regularly when you are in the gym; however, when you perform CrossFit, you must allow your body time to rest. If you fail to do so, you will not have the energy to perform optimally during the workout session.
5. If you perform CrossFit, you must have the help of a specially-trained mentor. When working with this individual, you must heed all instructions. If you fail to do so, you will quickly find yourself injured.
6. It is easy to perform too hard too fast in order to render results faster. You should avoid doing this. If you do, you will find that you run out of energy faster and that you are more susceptible to injuries.
7. We all have abilities. We all have limits. Many that perform CrossFit exercises will purposely push past these abilities and limits. As a result, the body will become injured and your self-esteem will take a hit, too. While CrossFit training is all about exceeding limitations, it is possible to push yourself too much.

How much does CrossFit cost?

In terms of determining if CrossFit training is worth it, you must consider the costs, the time it takes, the results you will experience, and the potential hazards associated with this type of workout regimen. Most people pay anywhere from $75 to $225 each month for training sessions. On the lower end, it is not too expensive; however, the higher-end costs a lot.

Your individual health needs and your budgeting requirements will need to come into play here to determine if you can afford this or not.

Is CrossFit for me?

So, do you think CrossFit is worth it? You are capable of accomplishing many health-related goals in a short amount of time due to the intensity of the exercises.

In terms of results, you will likely find that you are absolutely thrilled at just how many benefits you will experience in performing this type of program.

Finally, there are hazards. These are mostly due to the intensity and the speed that you perform the exercises. If you have a mentor or a coach to help you through the program, you will be able to keep these hazards to a minimum. Additionally, you must limit yourself. It is all about the push, but you have to be careful with the pull, too!

If you would like additional information on CrossFit and other health-modifying programs, contact us today.

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In fact, those same studies have determined that our fitness age is more of a predictor of just how long we will live than how old we physically are.

While we cannot decrease our chronological age, we do have the capability of decreasing our fitness age. By knowing what your fitness age is and how to decrease it, you may just end up living much longer!

How Is Fitness Age Determined?

There are many factors that play into how old you are, according to your fitness age.

The primary determination is your “VO2max”.

This is the measure of the body’s ability to take in oxygen and use that oxygen.

This level indicates the amount of cardiovascular endurance that you have. It is determined by your age as well as others that are the same age as you.

If it is below average, your fitness age is older than your chronological age. If it is higher, than your fitness age will be younger than your chronological age.

Calculate Your Fitness Age

The studies conducted on fitness age were done by specially-trained researchers that are part of the Norwegian University of Science and Technology. They created a special test or calculator that will allow you to obtain an estimation of your fitness age.

First, your respiratory health is taken into consideration. Then, various other components are evaluated. These include your heart rate, the amount of exercise that you engage in on a regular basis each week, the size of your waist, your height, and other factors.

Try the fitness calculator.

Fitness Age Chart

By now, you know and understand that physical fitness is a critical component to optimal health and longevity.

Your maximum oxygen uptake is the basis for determining your overall level of cardiovascular fitness.

A Cardiac Exercise Research Group tested 4,600 individuals that were between the age of 20 years old and 90 years old.

A fitness age chart was developed to show the averages of the men and women tested. It outlines the average oxygen uptakes of the various age groups that were tested. To view the information obtained in the chart, see the Fitness Age Chart Study

Average Fitness Level by Age

Average fitness level by age varies on the test subjects being evaluated and the results of their respiratory uptake and other factors. In general, the following five components are listed as the basis for a person’s physical fitness level:

• The Level of Cardiovascular Endurance
• The Strength of the Muscles
• The Overall Endurance Levels of the Muscles
• A Person’s Flexibility
• The Composition of the Body

To reach a point where you have the best average fitness level by age for your chronological age, it is critical that you focus on the five components outlined above.

How is VO2 Max Reached?

To improve your fitness age, you must improve your VO2 Max; that is, the point where the oxygen consumption of your body remains at a level that is steady, despite your indulgence in exercise.

The VO2 Max is considered to be the most specific measure of your aerobic fitness level.

It measures how your body delivers oxygen to the tissues and other regions of the body.

If your body is able to deliver a lot of oxygen without straining the heart, you will have a good VO2 Max level and your fitness age will be significantly younger than your biological age.

VO2 Max Decreases with Chronological Age

A lot happens to our body as we age. The connections that are made between the fibers of the muscles weaken. The motor-based neurons of the body start to die off. The muscles start to shrink. All of these situations reduce our fitness age.

This all starts to happen in our late 30s.

The heart will experience a slowing that results in its failure to send as much oxygen and blood to our muscles when we engage in exercises. One of the best ways to overcome these challenges is to increase the VO2 Max that we each have.

The best way to do this is to exercise in such high intensities that your heart pumps at 85% of its overall capacity.

For high intensity exercises that you may perform to reach this goal, a physical therapist can help.

Movement is Medicine

According to doctors, physical therapists, and other health care professionals, movement is medicine. It not only helps us to maneuver through the natural aging process, it helps us master it and decreases our fitness age.

Movement helps to keep you young, improves your level of vitality, and optimizes the general functioning of your body.

Everything about who we are and what we are capable of is governed by all of the detrimental effects of aging. These include lower endurance, balance issues, dwindling strength, and more.

However, by exercising and working with a physical therapist on a regular basis, you have the capability of reversing the aging process and enjoying perpetually eternal youth!

We Can Help

Here at Back to Motion Physical Therapy, we place a focus on the best medicine – movement. We offer many tools, resources, and programs that can help you experience a younger fitness age. Regardless of your overall chronological age, we can help make you younger!

If you would like to improve your strength, provide a boost to your endurance levels, improve your energy, straighten up any balance issues you may have, and enjoy a higher quality of life, we can help!

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Regardless of age, medical history, or the presence of illness and limitations in mobility, all older adults have the capability to performing some type of exercise that will improve their health. Let’s learn about the various exercises that are productive for older adults.

Balance Exercises for the Elderly

The first type of exercise that all older adults should engage in on a regular basis is that which helps to maintain and improve balance.

These activities aid in the prevention of potentially dangerous or deadly falls.

According to statistics, approximately a third of all people over the age of 65 will suffer from a fall that results in immediate injuries. In turn, these injuries could prove highly detrimental in the type and amount of activities that the individual may indulge in and often makes it challenging for them to live in an independent manner.

Balance exercises help to prevent falls in that they improve the senior’s ability to effectively control their body and maintain an upright position.

Below, you will find three balance exercises for the elderly that are easy to perform and highly effective in preventing trips, slips, and falls:

1. Heel to Toe – One of the best exercises for optimizing balance is engaging in walking that requires the older adult to place their heel in front of the toes of their opposite foot. To start, the individual should stand and put the heel of one foot in front of the toes on the other foot. It is advised that the heel should be placed as close to the toes as possible. Next, the older adult should focus on an area directly in front of them. The goal should be to walk – heel to toe – to the designated spot, while remaining steady. Each step should take the opposite heel and place it in front of the toes. This should be done for 20 steps, or until the older person requires a break from the exercise.
2. One Foot Challenge – The next balance exercise for the elderly is the one-foot challenge. Essentially, the older adult should stand behind a counter or a sturdy chair and grip that item. This helps them to retain their balance. Then, one foot should be lifted and the other foot should remain on the ground. This position should be held for at least ten second and should be performed at least ten times for each leg.
3. The Balance Walk – The next exercise that may be performed to improve balance in the elderly is the balance walk. To perform this exercise, the older adult should be instructed to raise both of their arms out to the sides, ensuring they are even with the shoulders. Then, a target should be focused on that is – at least – twenty steps away. The individual should walk towards the target, making sure that one foot is placed in front of the other, with each step taken. When lifting the back leg to move it to the front, the person should count to two before completing the step. This should be done for – at least – twenty steps.

Seated Chair Exercises for Seniors

Age, illness, injuries, and disability often results in the onset of limited mobility in the elderly; however, this does not have to negatively impact the individual’s ability to engage in exercise.

There are several seated chair exercises for seniors that are designed to work the different groups of muscles within the body and provide a boost to the general health of the individual.

Below, we have outlined three of these seated chair exercises for seniors that have a desire to grow stronger and healthier:

1. Overhead Arm Raises – This chair exercise is perfect for the senior that needs to enhance the strength of their arms and shoulders. One-pound weights should be held in each hand. The feet should be placed flat on the floor, the back held straight, and the arms bent so that the palms are facing forward. The arms should be raised very slowly over the head, position held for a moment, and then lowered back to the original position. This exercise should be repeated five to ten times.
2. Knee Extensions – This exercise is performed to build up the strength of the muscles throughout the legs. The individual should sit near the edge and hold on to both sides of the chair. The back should be straight and the knees bent. Each leg should be extended out and the toes pointed up. Then, it should be lowered to starting position. This should be done up to ten times on each leg.
3. Tummy Twist – For seniors that need to strengthen the core muscles, this is an excellent exercise. A ball should be held with both hands, close to the body. The torso should be rotated – first to the left, and then to the middle. Then, once in the middle, the torso should be rotated to the right, back to middle. Five to eight sets of twists are appropriate for a beginner to the exercise.

Strength Exercises for Seniors

Strength exercises help combat age-related muscle loss, optimize the strength of the bones, improves the mobility, helps with physical functioning, prevents falls, and has even be found to help reduce the effects of cognitive decline. The following represents ideal strength exercises for seniors:

1. Squats – To perform this exercise, ensure that the older adult has a sturdy chair. Place them in front of the chair and have them cross their arms across their body. Have them bend their knees and push back their hips, while lowering themselves to the chair. Once the buttocks come in contact with the chair, have them stand back up and repeat.
2. Lunge – Have the individual stand with the feet apart. Place the hands on the hips and have them step back with one leg. They should land on the ball of their foot. Once in position, have them stay there for a few seconds and return to the starting position. Repeat as many times as is comfortable, up to ten.
3. Sit ups – If it is possible, have the older adult lie with their back on the floor and the knees bent. Have them place their arms across their chest and lift their upper body, attempting to get as close to the knees as possible. This may be repeated as many times as is comfortable.

To enhance strength training exercises, you may integrate the use of weights and/or resistance bands. Remember, never push the senior more than is comfortable for them and their health.

15 Minute Workout for Seniors

The purpose and intent of the 15-minute workout for seniors is to engage in exercises that are considered low impact, but beneficial in optimizing their ability to complete the basic activities of daily living as this will help them remain independent for longer.

Examples of exercises that may be included in this workout include wall push-ups, walking, jogging in place, reaching lunge exercises, stretches, weight lifting, squats, and other physical activities as deemed appropriate for the individual.

In order to customize the workout, a doctor or physical therapist should be contacted.

How Much Exercise is Recommended for Seniors?

Individuals that are over the age of 65 should get approximately three hours of moderate exercising a week.

At least one hour of vigorous exercises should be performed weekly.

Strength exercises should be done at least twice a week and each day, exercises that focus on balance and increasing mobility should be performed. Warm ups and cool downs should be performed prior to all exercising sessions. Movement is medicine.

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If you suffer from a mental health issue – be it depression, anxiety, panic disorder, bipolar disorder, or one of the many other illnesses – you will benefit immensely from boosting your level of physical activity and engaging in a regular exercise regimen. In this in-depth guide, you will learn how exercising helps your mental health.

How Is Exercise Good for Mental Health?

The effects of exercise have been studied extensively throughout the years. Researchers have found that while it is an excellent means of boosting the physical health, it also has a long-lasting positive effect on the mental health.

When we exercise, the body immediately produces both enkephalins and endorphins. These are your “feel good” hormones.

This production proves that exercise does have a direct affect on our brains. When you exercise, the following occurs:

1. The volume levels of certain regions of the brain are increased. This is due to the fact that – when we exercise – there is a higher supply of blood being pumped to the brain and other areas of the nervous system. The blood delivers higher concentrations of oxygen and critical nutrients.
2. As the brain receives higher levels of nutrients and more oxygen, signals move between neurons faster, neural growth is enhanced, and connections within the brain grow significantly stronger.
3. The hippocampus of the brain – which aids in the regulation of emotions, the ability to retain and recall information, and learning – quickly creates new neurons through a process that is referred to as “neurogenesis”. Prescription antidepressants push this process within the body to assist those that suffer from depression.

Is There a Social Benefit of Physical Activity?

There is not just one social benefit of physical activity, but many. This is especially true for those that suffer from mental health problems.

First, is the simple interaction with others. By getting together with others – be it just an exercise partner or a group – to exercise, you are taking yourself out of isolation and connecting with those that have similar goals.

By interacting socially, you are holding yourself to a higher level of accountability, you are surrounded by others that will encourage you and lift you up, you push harder to exercise more, you become part of a team, you will laugh more, and you will have more fun.

Exercising socially will just make you “feel good”- be it aerobics, swimming, walking, jogging, or dancing.

Creating an Exercise Regimen

Before starting an exercise regimen to boost your mental health, you should meet with your doctor to determine what is right for you, based on your general health.

Once you receive approval and are offered various options, it’s really beneficial to consult with a physical therapist.

A physical therapist will design the most effective workouts. They will conduct an interview and review your health records to determine which physical activities will be most suitable for your needs. Then find the right regimen for you. These may include – but are not limited to – the following:

• SMARTfit™ Technology
• Anti-Gravity Treadmill Workout
• TRX Classes
• The 7-Minute Workout
• Tai Chi Classes
• Reaction and Response Therapy
• Pilates
• Stretching Sessions

How Much Exercise is Enough to Boost the Mental Health?

If you are not currently engaging in a regular exercise program, you may find yourself a bit intimidated by starting something new. This is normal; however, you may be pleased to know that you do not have to strain yourself with long complicated workouts.

Moderate exercise is ideal.

Essentially, professionals agree that 30 minutes of exercise, five days a week is enough to achieve optimal mental health.

Many may choose to do the entire session in a 30-minute block. If you are not comfortable with this amount to start, you might engage in shorter 10 to 15 minute sessions, multiple times a day, or at regular intervals throughout the week.

Sticking with an Exercise Program

When starting an exercise regimen to improve your mental health, you should start in such a way that holds your interest. As a result, you are likely to actually stick with the program.

To achieve the highest level of success, start with an activity that you either enjoy or find interesting. Start slowly and then work your way up. Gradual is better than full-force.

You should also make sure that you write in your routine as part of your normal schedule. Plan for physical activity to become part of your “normal” life. This way, the activities will become habits.

As you develop the habit of exercising, you will also develop the habit of being happy!

In Conclusion

Exercise is a wonderful activity for your mental health. It helps in gaining control over your emotions, your ability to cope with situations and events, and increasing your self-esteem. It can help in distracting you from negativity that you face or feel.

As you get more physical, more “feel good” hormones will be released through your body. As these chemicals increase, you will find that you experience fewer complications with stress, depression, and anxiety.

Look forward to any symptoms associated with mental illness to lessen in severity.

Exercising also offers you the opportunity to interact with others. If you want to feel good – physically and mentally – it is imperative to increase your level of physical activity. Movement IS medicine.

For help in starting an exercise regimen and making lifestyle modifications that will leave you feeling great, contact us.

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You might be indulging in those over-the-counter moisturizers and eye creams that promise to reduce the physical signs of aging, such as dry skin, sagging skin, dark skin, and wrinkles. You may be concerned about the natural aging process and the impact that it has on your appearance and your body – as a whole.

If you are ready to truly reverse the effects of aging, continue reading to learn about anti-aging exercise and 10 productive activities that will create a healthier, better-looking, younger YOU – all the way down to the cellular level.

What Happens to Our Bodies as We Age?

As we enter and proceed through adulthood, all of our vital organs start to lose some degree of their functionality.

Aging does more than just show itself through the wrinkles and gray hairs that we develop. It produces changes that happen in every single cell, every single tissue, and every single organ. In turn, it produces a negative impact on all of the systems within the body and their ability to function appropriately.

Aging is a highly complex process that varies from one person to another.

Many theories exist about why it results in negative effects on the body. These include exposure to the sun, by-products in food and medication, metabolic issues, and genetic predisposition.

Regardless of why, the FACT is, exercises reverses aging.

The Ultimate Youth Serum

Working out helps to optimize your appearance, your ability to move, endurance levels, and provides you with higher levels of energy. Exercise classes not only keep you fit, they keep you young!

It does not matter how old you are, what issues that you experience, or how you feel – exercise reverses aging.

The following outlines the top 10 anti-aging exercises, according to experts in the field:

1. Squats – If you want to stay young, do squats! By doing so, you are working out the entire body – particularly, the hamstrings, the hips, the glutes, and the quads. As a result, it also strengthens your body’s core. These exercises also help to improve your balance and your level of coordination. As an added bonus, squats reverse aging by building up your bone density!
2. Standing Calf Raise – The next anti-aging exercise that helps to reverse the natural aging process is the standing calf raise. This exercise targets the calf muscles – especially the one on the outer section of the leg that aids in shaping and establishing the size of the calves.
3. Hanging Leg Raise – While considered to be a challenging exercise that requires proper training and correct form, the hanging leg raise is an anti-aging exercise that effectively works all of the muscles located in your midsection and the lats. If you want to combat natural aging while building an immense amount of strength, this exercise will help you accomplish your goals.
   
4. Walking – While it may seem to be a rather common exercise, walking is a weight-bearing activity that helps you…or, rather…forces you to perform against the natural gravity that surrounds you. As a result, both your bones and muscles benefit. In turn, the overall functionality of the entire body is optimized.
5. Climbing Stairs – If you want to provide the lower section of your body with an intense workout, climb stairs! This is an easy activity that will work all of the muscles in your lower section. This includes the calves, the glutes, the quadriceps, and the hamstrings. Best of all, as you progress in this exercise, your bones and joints will build up strength. As you get older, this age reversing exercise will help you enjoy a higher level of endurance.
6. High Impact Movements – While this is not a particular exercise, it is a type of movement that should be performed that is physical in nature. This is why it has made this list. When researching how exercise reverses aging, you will find that most professionals recommend engaging in high impact movements. These include jumping, forceful stepping, and exaggerated movements – as a whole. If you make certain that you perform high impact movements on a daily basis, your bones will increase in density.
7. Arm and Leg Crosses – Now, these are relatively simple exercises. How do they keep you young, though? The secret lies in the fact that you use one limb to cross over the middle of your body to the opposite side. Not only do the movements help stretch and build muscle, but they force the right and left hemisphere of the brain to communicate, which strengthens the brain as a whole. This is an excellent exercise for maintaining youth – especially on a cognitive level.
8. Aerobics – Does the thought of fast-paced aerobic exercise make you cringe? Not doing it will result in such a decline in health that you will cringe! This is a type of cardio exercise that will improve the health of your heart, your circulation, and your brain health – all of which are necessary to remain young!
9. Resistance Training – If you want to reverse your age at the genetic level, resistance training is the way to go! This type of exercise improves the strengths of your muscles and optimizes your endurance level. You may do it by integrating bands, weights, bars, dumbbells, and similar items into your standard work out.
10. Reaction Training – The next anti-aging exercise is reaction training. Examples include playing a sport such as tennis, engaging in the SMARTfit™ training, or Zumba. This improves your body, your reaction time, your ability to retain information, and change direction while maintaining your balance.

Movement IS Medicine

The fact of the matter is, movement IS medicine. It is the best type of medicine. When engaging in physical activities, you should focus on those that work the mind and the body. When you do, that exercise will reverse the aging process.

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Researchers at King’s College London and the University of Birmingham have concluded through a recent study that movement truly is the absolute best medicine for the body.

Not only is maintaining a lifestyle that is highly active a critical component for optimizing the health and boosting a person’s happiness, it is necessary for older adults in that it helps them to experience a higher quality lifestyle and increases the amount of time that they live.

The Impact of the Aging Process on the Body

According to numerous studies, researchers, medical records, and doctors, the aging process impacts our bodies in an enormous manner.

As we grow older, we experience a natural loss of overall agility. Our balance becomes jeopardized. Our endurance levels lower. Our strength dwindles. The density of our bones and the mass of our muscles experiences vast losses. Body fat starts to increase. Joints become weaker.

As a result, our immune systems and even our cognitive and psychological health may start to suffer.

This is so significant that it has been estimated that four out of every five people that are over the age of 50 within the United States suffers from one or more chronic health conditions.

Exercises Reduces the Negative Effects of Aging on the Body

The studies conducted on the effects of exercise on the aging body have established that many of the effects previously mentioned may be successfully mitigated by increasing our level of physical fitness.

Older individuals who exercise regularly are known to have better balance, their flexibility is increased, they are able to stay mobile for longer periods of time, and have fewer issues with problems such as high blood pressure and heart disease. Furthermore, the weight levels are considered to be normal.

As we age, the brain and the heart suffer immensely.

However, those that exercise do not suffer from these issues as significantly as those that do not exercise.

Fitness training is said to improve the volume of the brain. As a result, issues such as the development of cognitive decline, dementia, and stroke are much lower among those older adults that are physically active.

Exercise is said to help reduce the onset of serious health conditions, such as diabetes, arthritis, and cardiovascular disease. Many medical professionals have concluded that if a person spends three hours each week exercising, they have the potential to increase their overall lifespan by at least five years.

Aging Does Not Lead to Frailty

Throughout history, it has been believed that – as we age – we become frailer. Research has determined that this is not the case. This has led many older adults to live a more sedentary lifestyle.

In 400 BC, the great Hippocrates was quoted in saying that exercise is the absolute best medicine among men; however, because our society pushes for the older populations to “slow down”, the body has slowed down.

Exercise helps us to live both healthier and longer.

Inactivity Leads to Decline

Inactivity is the number one cause of decline – be it mental or physical.

Movement is the best medicine.

It is a preventive medicine and a medicine that treats conditions. By moving frequently, we age in an optimal manner. If we fail to move, our bodies will deteriorate and we will suffer from decline. We must all place a special emphasis on working in a physical activity that we enjoy and perform regularly.

If we do this, our bodies will become stronger, our health will become better, and we will live much longer. We here at Back to Motion can provide you with all of the help that you need to optimize your health!

Let Us Help

Here at Back to Motion, we are fully committed to helping you become a better version of yourself. Now that the New Year is upon us, it is time to resolute and commit to making us the best versions of ourselves.

Build up your brain. Build up your body!

Strengthen your immune system, increase your muscle mass, optimize your life. All it takes is a few short exercise sessions each week to make a significant difference in your life!

We offer standard physical therapy, SMARTfit™ technology, antigravity treadmill workout, vestibular therapy, and more!

If you would like to take control of your life and improve your health, simply give us a call.

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