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It’s That Time of Year
Fitness is a top New Year’s resolution, with January being the busiest month of the year for new gym memberships. Although people start out with the best of intentions, only a small fraction will stick with it past three months. Physical fitness is essential to maintaining a healthy brain and body, but if you don’t already exercise regularly, (and maybe exercising isn’t your favorite thing to do), what is the best way to create a sustainable exercise habit?
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Six Ways to Avoid Injury
In many cases, it’s not the bouts of sitting or the burst of activity that started the problem, but the accumulation of daily habits. When you end up in a physical therapist’s office, it’s usually because you’ve veered too far to one extreme: too much movement or not enough. That pain in your hip could be from back-to-back tennis games over the weekend or from too many hours on a couch. Here are six things physical therapists say you can do to prevent or avoid injuries.
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Feeling More Confident on Your Feet
While the risk of falling increases with age, there are steps you can take to boost your confidence, improve your balance, and help keep you on your feet. Many people who fall develop a fear of falling — and as a result, they may cut back on their everyday activities. However, being less active can negatively affect your mobility, further increasing your risk of falls. But it doesn’t have to be that way. Here are four simple steps to help you overcome a fear of falling.
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Surprising Strength Workout Linked to Better Brain Health
A strong lower body may be key to better brain aging. Having more powerful legs—a metric captured by sitting in a machine and pushing one foot as hard and fast as possible against a pedal—is associated with relatively better cognition 10 years later, measured by performance on tests of memory and processing speed. Why is greater leg power linked with better brain function? Find out here.
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How Can I Build Muscle as I Age?
Building and maintaining muscle gets harder in midlife. But it’s still possible, if you follow a few basic principles. While some muscle loss is inevitable, the rate at which it declines is heavily influenced by lifestyle. Strength training can go a long way toward slowing or counteracting these changes. The earlier you start, the better off you’ll be down the road. Regardless of when you begin, though, it is possible to build new muscle at any age.
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The surprising benefits of walking backwards
Did you know that walking backwards can strengthen hamstrings and back muscles, and improve cognitive processing? Studies showed increased activity in the pre-frontal cortex., leading to improvement in reaction time and problem-solving skills. (2 minutes).
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Tuna Cakes with Greens
This quick and thrifty dinner combines canned tuna for lean protein, white beans for fiber, and a zingy lemon dressing for flavor. Serve with pre-washed salad greens for a simple, filing meal.
Although the recipe specifies albacore tuna, skipjack is lower in mercury content. If you prefer, panko breadcrumbs are readily available in a gluten free version. Click here for the recipe.
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