WELLNESS 360

{ WELLNESS 360 } EXERCISE CONSIDERATIONS AS WE AGE

BY BETH PARRY

You may think the word “aging” is for our senior population. Unfortunately, when it comes to the body and it’s functions, age 30 is when we begin to lose our muscle mass and bone density. There is never a wrong time to start exercising, but the earlier you make it a habit, the better. Exercise slows down the natural aging process. You will look and feel younger! In this article, we will talk about the best type of exercise to combat the effects of aging.

STRENGTH TRAINING:

Cardio exercise alone can encourage muscle loss. It is essential to add strength training into your workout routine, especially as we age. Strength training keeps your bones strong, keeps your metabolism moving, and produces strong lean muscles, improving your day-to-day functions. You can combat the aging process by incorporating strength training into your workouts. Here are some great ways to ensure you are getting strengthening exercises into your workouts. Just add: • Yoga • Dumbbell/kettlebell exercises • Strength training machines • Resistance bands • Bodyweight

Bringing functional strength training into your workout is a great way to look better and be better equipped to handle your day-to-day functional task. Functional strength training includes squats, lunges, core strengthening, and more. These types of exercises translate into your daily routines like lifting objects, getting off the floor, transferring out of a chair, gardening, etc. You are never too old to start to incorporate strengthening into your workout, you just may need modifications.

POSTURAL IMPROVEMENT EXERCISE

Posterior chain exercises work on specific muscles, including your back, glutes, and hamstrings. These muscles are essential to improve posture and improve functional activities. Most of us spend long hours sitting at a computer all day, driving, reading, etc. When we sit for long durations with forward posture, we end up with muscle imbalances. Chronic muscle imbalances lead to poor posture, increased fall risk, increased back pain, decreased ability to take deep breathe, neck pain, and more. How does your posture prevent deep breathing? Sit in a chair, exaggerate your forward slumped position. Now take a breath. Repeat this process while sitting tall with a purposeful tall posture. Notice the difference? Good posture allows deep, full breathes. The ability to breathe fully not only lessens your fatigue but can also decrease feelings of anxiety. Some great posterior chain exercises are:

• Squats: Watch your form here. Good technique is pressing your butt back, not your knees forward. When you are in a squat position, your upper body should remain upright, and your weight should be in your heels. You should be able to wiggle your toes without difficulties. If you have difficulties wiggling your toes, then your knees are coming too far forward. A simple fix is to place a chair behind you and slowly lower your butt to tap the chair and stand back up. Do not forget to squeeze your glutes at the top.

• Rows: These can be done with dumbbells or a resistance band. I prefer the resistance band here. Place the band around a solid surface. Grab the handles of the band and stand up nice and tall. With your elbows bent, pull your elbows back and squeeze between your shoulder blades. For more or less resistance, move closer or further away from the wall.

• Bird Dogs: This is one of the best postural exercises. While on your hands and knees, slowly raise your right arm and left leg up simultaneously. Squeeze and hold for a few seconds. Repeat on the other side.

BALANCE TRAINING:

As we age, our eyesight, hearing, and proprioception start to wear away. Proprioceptors are receptors in our body to tell our brains where our body is in space. Neuropathy and certain diseases can interfere with this system. The loss of any of these symptoms can significantly increase our risk of falling. Your balance can be improved with the appropriate exercises. There are multiple ways to improve your balance by static, dynamic, and agility training. You can start by standing on one foot. How long can you hold? Holding your balance for over 30 seconds with minimal wobble can significantly reduce your fall risk. Once you can hold your balance for 30 seconds, you will want to add movement, uneven surface, or agility to your workouts. Here are some great ways to intensify your balance routine.

• Tandem stance progression

Start by standing with one foot in front of the other. Once that feels easy, move a single dumbbell around your body. To progress this exercise, include movement by walking heel-toe while moving the dumbbell around the body. You can continue to make this exercise more challenging by changing the surface you are standing on, closing your eyes, head movements, and more.

These are all great ways to improve your workout routine to support the aging process. Incorporating these exercises can make a significant difference in your body, safety, and daily activities. Each of these focused exercises will keep your posture upright, your bones strong, your muscles lean, and your joints healthy. Wellness 360 can provide support for your health and wellness needs. We offer individualized treatments through physical therapy, massage therapy, and additional wellness services.

You can find out more through www. wellness360fitness.com.

{ SHIFT+CONTROL{ WELLNESS 360 } } TRAVELING TIPS FOR THE HOLIDAY SEASON

BY BETH PARRY

Traveling to see family and friends during the holidays can fill your heart with joy and leave your body exhausted and in pain. We tend to push ourselves a little harder during the holiday season to keep families close and traditions fulfilled. This article will talk about tips and tricks to make your travel more enjoyable and less uncomfortable on your body.

• TIP#1 TAKE REST BREAKS

You have heard it multiple times; take rest breaks. But is it really important? The answer is Yes! Sitting in the car for long durations can wreak havoc on your joints, neck, back, and blood flow. Movement is the best medicine. Getting out of the car every 2-3 hours and even more often if you have had a recent surgery or injury. During these breaks, walk around and take a moment to stretch. The most important things to stretch are your back, hamstrings, hip flexors, and neck. Here are some great stretches you can do in & beside your car. o Piriformis stretch: Sit at the edge of your seat or on a park bench. Cross your right ankle over your left knee. If you feel a stretch, hold. If not, you can lean forward. This will give you a big stretch in your glutes and hip. Hold for 20-30 seconds and Repeat on the other side.

o Hamstring stretch: Stand up next to your car for balance. Place your right heel on the curb and hinge forward at the hips until you feel a stretch. Keep the right leg straight and hold for 20 – 30 seconds. Repeat on the other leg. You can do this 2-3 times on each side.

o Hip flexors: Place your hands on the roof of your car and step back with your right leg. Press your right heel toward the ground and press your hips forward. You will feel a big stretch in the front of your right leg. Hold for 20-30 seconds and switch to your left leg. Repeat on each leg 2-3 times

o Neck: Move your neck from side to side, holding for 10 – 15 seconds each. Finish up with some small neck circles.

o Back: Reach your hands overhead, stretching toward your left and your right. If you have no history of bulging disc or hernia, you can hinge forward with straight legs. Let your body hang swaying lightly to the left and right.

• TIP #2 HEEL PUMPS TO MOVE YOUR BLOOD

Did you know that your calves are considered your second heart? It assists the venous flow of blood from your lower extremities up to your heart for purification. Sitting for long durations of time decreases the blood flow in your legs. This can increase the risk of blood clots or deep vein thrombosis. Between taking your walk breaks, stretch out those legs and pump your ankles. Pump them as if you are pressing on a gas pedal. You can do this as often as you like. Keep that blood flowing!

• TIP #3 SUPPORT YOUR LOW BACK

Sitting for long durations can cause you to slouch, putting unnecessary stress on your back. Using a small towel roll, bolster, or lumbar support will significantly improve your seated posture, support your low back, and decrease the stiffness in your back, neck, and shoulders. Take your lumbar support and place it right above your hips. Make sure the role feels supportive and not restrictive.

• TIP #4 ROLL THOSE SHOULDERS BACK

Forward slouched shoulders can cause mid-back and neck pain. Sitting in a car can reinforce this forward-rolled shoulder. Following step #3 and placing small lumbar support at your back will help decrease this forward roll. Make a conscious effort to sit up tall and roll those shoulders back against your seat. Roll, relax and rest.

• TIP #5 LIMIT YOUR PHONE USE

Spending a long duration of time on your phone causes a forward head posture. For every inch your head sets forward, it adds 10-12 pounds to your head weight. This can create tension headaches and neck pain. The tighter your muscles become, the less range of motion you will have and the more discomfort you will have in your neck and shoulders. So put the phone down and enjoy the beautiful scenery, have a great conversation, or listen to a good audiobook.

TIP #6 REMOVE THAT WALLET

Sitting on a wallet can place uneven pressure on your pelvis. This is a guarantee for piriformis syndrome or SI joint dysfunction. If those terms sound foreign to you, it means significant back pain. You can carry your wallet in your back pocket; take it out when sitting in the car. Your back will thank you.

Getting out to visit your friends and family is necessary for your mental health and wellness. Do not let pain stand in your way. If you have pain before your trip, seek physical therapy for individualized treatments to relieve your pain and regain your life. Wellness 360 Physical Therapy and Massage Therapy uses evidencebased exercises and treatments for your health and wellness needs. Scheduling an appointment is easy; call 585-259-0782. No Doctor script? No problem!

Ask us about direct access. Check out more at www.wellness360fitness.com.

{ SHIFT+CONTROL }{ BLISSFUL BALANCE } SIMPLE STRATEGIES FOR STRESS-FREE HOLIDAYS

BY CINDY DECAROLIS

The holidays can be a wonderful, fun, and joyful season spent with family and friends. At the same time, it can generate a lot of stress for many reasons and in many ways. In addition, the holidays can take us off track when it comes to healthy daily habits.

Some people (and I have done this myself) have a holiday mindset that says it’s okay to eat, drink, not exercise, stay out late, because it’s the holidays; I will get back to my healthy habits in January. Following are some of my best strategies for reducing stress and maintaining healthy habits while still enjoying the holidays:

1. Don’t wait until January. As much as possible maintain healthy habits. If there is a new habit that you want to add to your daily routine, don’t make it a New Year’s resolution – start small, but start now.

2. Plan ahead for holiday shopping. Schedule the date and time on your calendar and be sure it’s at a time that is not going to cause you more stress. Ideally, a time when the malls and shops you will be going to are not going to be super busy. Even if you are just shopping online, set aside time to focus and try not to go online during peak times. a yoga class, meditate, whatever you need. Also, carve out time to connect with your immediate family and cherish special family traditions. 6. Strive to maintain a balance of about 75% nutritious foods to 25% indulgences. The holidays call for lots of parties and meals with special foods that are often prepared onlyduring the holidays. It is okay to enjoy special holiday treats. Be selective – choose your favorites and leave the rest.

7. Don’t go to parties hungry. A bowl of

3. Set a budget that is within your means. Finances is one of the biggest stress triggers. Avoid it by sticking to your budget – pay cash for everything or track what you are spending on credit cards and set the money aside so you can pay off your balance in January. soup or even just a smoothie about an hour before an event will take the edge of your hunger making it easier not to overeat. 8. Bring a favorite healthy and delicious dish to gatherings. If you have food allergies or sensitivities this will guarantee at least one dish you can enjoy. weight in ounces of fresh H2O. Have a glass of water upon waking. Drink a glass of water 15 to 30 minutes before each meal. Keep a water bottle with you and sip throughout the day. At parties, drink a glass of water for every alcoholic beverage you consume.

11. Get eight to ten hours of sleep each night. Going to sleep and waking at the same time every day helps you physically, mentally, and emotionally. Turn off all of your devices an hour before bedtime and keep them out of the bedroom. Create a relaxing evening routine to wind down for sleep.

12. Be Mindful. Pay attention to the people you are with and what you are doing. I like to meditate in the morning. I often listen to guided meditations which helps me to stay focused. This morning practice helps me to set myself up for the day ahead. Try to set aside 10 minutes during the day to sit in stillness. If you are new to meditation start by focusing on your breath. If you find your mind wandering, just return to your breath. That is the practice.

13. Be grateful for all that you have. Remembering to be thankful fosters a heart of gratitude. Share your abundance with someone else. Seeing the needs of others and helping them decreases anxiety and depression.

14. Finally, have fun and laugh. Laughing and enjoying time with our near and dear ones is the best medicine!

4. Establish a strategy for last minute invitations. One of the joys of the holidays is spending time with the people you love. However, accepting every invitation can be overwhelming. Decide how many events you can and will attend and regretfully decline invitations if you need a break. 5. Make time for yourself and your family. Reserve time for yourself, to exercise, take 9. Just move. The holidays are busy. You may not be able to keep up with your usual exercise routine, but try to do something every day. Friends want to meet for a drink? Suggest a walk instead. This has the added benefit of getting some fresh air. A leisurely stroll after a large meal will help you to stimulate digestion. 10. Stay hydrated. Aim for half your body Wishing you a holiday season full of good health, peace, bliss, and balance! At Blissful Balance LLC our mission is to help you live life healthier. You can follow us on Facebook @blissfullbalanceroc and Instagram @blissfull_balance. Listen to Blissfull Balance’s podcast on Spotify. Contact me at cindydecarolis62@gmail. com for health coaching.