Our bodies were designed to be upright.
When we sit down the pressure on our discs increases by 40% compared to standing, and when we sit and slouch the pressure increases by 85%. As a physical therapist, I see the negative effects of sitting on the musculoskeletal system all the time when people complain of lower back pain (LBP), tight hip flexors causing hip and LBP, rounded shoulders causing mid-scapular pain, forward head posture causing neck pain and headaches, weak postural muscles which are needed to support the spine, and decreased gluteal muscle firing which stabilizes the pelvis and supports the back. But sitting not only wreaks havoc on the musculoskeletal system but the cardiovascular, endocrine, vascular, neurological, digestive systems, etc, as well.
So how much time do you spend sitting each day? Think about how our lives are designed around sitting. We wake up and (if we’re lucky) sit down for breakfast, then we sit in the car as we drive to work or...
I love this time of year! There is a certain excitement in the air – everyone seems to be rushing around with a sense of purpose, an urgency to get things done in time for the holidays when they can finally sit down and relax with family and friends.
I love the aromas associated with this time of year – especially cinnamon and apple spice! I love the sense of accomplishment felt when the tree is up and decorated. And the relief when all the presents are bought, wrapped and placed under the tree.
This hustle and bustle can however elevate out stress levels and make us more absent-minded. Caught up in this whirlwind of things to do, places to go, people to see, we might inadvertently become complacent.
Rushing around doing errands, we are less mindful of our surroundings. Have you noticed that there are more car accidents and petty thefts during this time of year? Be smart, be safe. Pay more attention when you drive, pay more attention to your personal...
Hurricane season is OVER and Florida Fall has officially begun.
While the rest of the country is busy donning scarves and beanies, this is my favorite time of the year in Miami because it has finally cooled off enough to open the windows and let that fresh ocean breeze flow into the house. With the gorgeous weather we’ve had lately, I was inspired to share some of my favorite outdoor activities to do in the area.
1. Go for a long bike ride! Some of my favorite spots include Black Point Marina, Key Biscayne, and if you really want to go far, you could join the early Saturday crew as they trek all the way to Florida City. If road biking isn’t your thing, then try out mountain biking at Virginia Key.
2. Go scuba diving or snorkeling! A really close and beautiful option is the Lauderdale-by-the-Sea beach. They have shops close by for you to rent anything needed and you don’t even have to reserve a boat… just shore dive right in.
Taking care of our bodies through exercise is important at any age, but as we get older, being active becomes all the more critical.
Aside from trimming down or adding muscle, working out has some serious health benefits for the parts of the body we can’t see. If you need more convincing to get moving, here are 10 reasons why hitting the gym, taking a yoga class or simply going for a walk is beneficial for anyone, especially as the years creep up.
1. Regular exercise can prevent or delay illness or disability. But if you’ve already been diagnosed with a disease or disability, regular exercise can often improve health conditions/complications.
2. Not exercising could kill you. A study showed that 10 percent of premature deaths were caused by inactivity.
3. If you’re dealing with high blood pressure (as many older adults are) or diabetes, getting a move on can help with your symptoms. Exercise makes your heart muscle...
It’s an awesome new song with great lyrics. Megan Trainor certainly isn’t lying when she says, “it’s all about that bass”, and I’m going to tell you why, from a Physical Therapy stand point, at least. Anyone who takes my Pilates classes knows that I LOVE teaching glute exercises – squats, lunges, bridges – anything to get that “bass” going! … and it’s not just because I live in Miami, where “basses” are… ahem… popular. The Glutes, all three of them, are wonderful, but not just because they fill up jeans.
These three muscles: the gluteus maximus, medius, and minimus, are pivotal in not only squatting and lunging, but in walking, standing from a seated posture, holding us upright, providing amazing stability to our hips and spine, standing on one leg and many more. The gluteus maximus, the largest of the three, attaches from the ilium (on the pelvis) and then into two...