Tag: Exercise

Boost Your Thermoregulation by Building Muscle After 65

January 20, 2025

Muscle Mass Makes A Difference In Body Temperature Regulation

Core body temperature decreases with age due to the body’s weakening ability to regulate body temperature. This process is known as thermoregulation.

One way to reduce body temperature changes as you age, is to build muscle. The more physically fit you are, the greater your ability to adjust to changes in ambient temperature.

Aging is a factor in your ability to adjust to variations in ambient temperature. Younger people adapt more efficiently than elders (persons 65 and over).

How To Build Muscle Mass After 65

Muscle mass refers to the amount of muscle tissue in your body. Far too many adults over 65 lack sufficient muscle mass. Falling, loss of independence, balance issues, and frailty and some of the outcomes of low muscle mass.

Resistance training will help you build muscle. Typical equipment is elastic bands or tubing, dumbbells, machine weights, sandbags, or the weight of your own body.

Read More About Building Muscle

Resistance Exercise For Health

Low Back Pain After 50: Essential Tips for Safe Lifting and Back Health

October 22, 2024

Improper Lifting and Low Back Pain

Muscle strains and low back disc herniation can occur from improper postural lifting techniques or lifting a load that is too heavy. Learn the correct ways to lift in order to protect your low back from pain and injury.

Ergonomics – Proper Lifting Techniques Guide

Use this illustrated guide from Pennsylvania State University to prevent back and lifting-related injuries. These guidelines should be used when lifting or moving any loads, both at work and at home. Click here to read the Guide.

Back Health Guide

An illustrated guide from the National Institutes of Health. This guide will help you to prevent back injury by understanding Good Posture and Lifting With Proper Posture. Click here to read the Guide.

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Sedentary Lifestyle: A Major Cause of Low Back Pain

October 21, 2024

Sedentary Lifestyle and Low Back Ache

A person is considered sedentary if they’re getting little or no physical activity and spend most of their day sitting for long periods of time.

A sedentary lifestyle is a risk factor for cancer, diabetes , obesity, high blood pressure, high blood sugar, and cardiovascular disease.

How Does Sedentary Living Cause Low Back Pain

Lack of exercise can cause weight gain, which in turn increases pressure on the low back. Prolonged periods of sitting also increases pressure on the discs of the lower spine. Both conditions increase your chances of developing chronic low back pain .

How To Remedy Sedentary Living

  • Begin a low impact exercise program such as walking, swimming, or stationary bike.
  • Stretch everyday
  • Start a weight management program
  • Improve your sitting and standing posture

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Low Back Pain After 50: Excess Weight and Osteoarthritis

October 18, 2024

Low Back Pain Series: Causes, Prevention and Remedies

Excess Weight and Low Back Ache

Being overweight puts excess pressure and strain on the lumbar spine, your hips and knees.

The more weight you carry the greater the chances of developing low back pain. Carrying too much weight wears down cartilage in the lower spine, knees and hips. Osteoarthritis occurs when joint cartilage deteriorates. It is a gradual painful condition.

Remedy

If low back pain or stiffness doesn’t go away, the best bet is to see your doctor to get a proper medical diagnosis.

Unfortunately osteoarthritis cannot be reversed. Your doctor can help you manage symptoms and possibly slow the progression. If you’re overweight, a program of weight management will most likely be prescribed. Reducing joint stress may reduce pain, prevent more injury and improve mobility.

Symptoms of Osteoarthritis

  • Stiffness
  • Loss of flexibility
  • Low back pain
  • A grinding sensation during movement
  • Low back tenderness
  • Low back swelling

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Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.

Low Back Pain After 50: Why Your Mattress Matters

October 16, 2024

Low Back Pain Series: Causes, Prevention and Remedies

Mattress Quality and Sleep

Low back pain becomes more common as you get older. Middle age onset of low back pain occurs between the ages of 40 to 65. Chronic pain can lead to loss of mobility and quality of life.

Morning low back pain may be the result of mattress quality. If you’re sleeping on a mattress that’s too soft, your spine isn’t getting the support it needs.

Poor sleep affects your mood while low back pain affects your ability to participate in the activities of daily living . ACLs include work, family, social activities and recreation.

Is Your Mattress Too Hard or Too Soft?

Too soft or too hard mattresses may cause back discomfort. How can you tell?

  • You wake up stiff or sore
  • The longer you rest, the more pain you have
  • You can’t get comfortable
  • You’re experiencing poor sleep

There are mattresses designed for low back pain. Choosing the right mattress is important for a good night’s sleep and to avoid back pain. Click the link below to read about choosing a mattress.

How To Choose A Mattress: Finding Your Perfect Match from the SleepFoundation.org

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Need Help? Contact Irene Pastore To Start Your After 50 Fitness Journey. Fill Out The Contact Form.