Tag: fitness

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

Dietary Prevention of Osteoporosis

November 21, 2024

What Is Osteoporosis

Normal and Osteoporotic Bones

Osteoporosis is a bone disease characterized by decreased bone mineral density and mass. As the disease progresses bones become weak and brittle leading to increased risk of fractures.

Symptoms of Osteoporosis

Osteoporosis is called the ‘silent disease’ since there are no symptoms until fractures start to occur. As the disease progresses symptoms may include back pain, loss of height, a stooped posture, and bone that breaks more easily than expected.

Dietary Prevention of Osteoporosis

Build strong bones by eating a diet rich in calcium. 98 percent of bodily calcium is stored in your bones. Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70.

Sources of Dietary Calcium

  • Kale
  • Yogurt
  • Bok Choy
  • Kefir
  • Broccoli
  • Canned Seafood: Sardines, Anchovies and Salmon
  • Hard Cheese: Parmesan, Romano
  • Turnip Greens
  • Cottage Cheese
  • Oranges and Orange Juice
  • Collard Greens
  • Almonds
  • Tofu
  • Almond Milk
  • Great Northern Beans
  • Ricotta Cheese
  • Rhubarb
  • Figs
  • Soy Milk
  • Black Beans
  • Butternut Squash
  • Okra
  • Chickpeas
  • Unsweetened Rice Milk
  • Amaranth
  • Edamame
  • Powdered Milk

Understanding Sacroiliac Joint Pain

November 12, 2024

The SI joint refers to the triangular shaped sacrum bone that connects the spine to the upper portion of the pelvis. SI means sacroilium.

There are two SI joints that sit on each side of your spine with ligaments that hold the bones together. The function of the SI joint is to bear the weight of your upper body when you sit or stand.

Common Causes of SI Pain

  • SI ligaments are damaged
  • Osteoarthritis
  • Inflammation due to injury
  • Falling down
  • Repetitive pounding from sports such as jogging
  • Muscle tightness in low back or backside
  • Traumatic injury
  • Prolonged sitting or standing
  • Prolonged standing one one leg

SI Pain Symptoms

  • Standing up may cause pain
  • Pain may be located on one side of your lower back
  • Pain may be worse in the morning than during the day
  • Pain is most common in the low back and buttocks

Diagnosis and Treatment

If you think your pain may be caused by injury to the SI joint, make an appointment with your primary care doctor to get a preliminary diagnosis. Depending on their findings, your doctor may give you a treatment plan, or refer you to a spine specialist for further testing.

Weight Loss: Protect Your Spine and Health

November 4, 2024

Too Much Weight Puts Pressure on Your Spinal Discs

As you get older you want to avoid common health issues that are associated with the aging process. Consider weight loss as preventive medicine.

Normal Spinal Discs

There are a lot of good reasons to lose weight. Spinal health is one of them. This post will help you make the connection between getting rid of excess pounds to keep your spine in good shape.

To the right is a picture of a human spine. The spine is made up of bones called vertebrae. In between the vertebrae are small pillows called discs. They act as cushions in between the vertebrae. Inside the disc is a jelly-like substance, while the exterior is comprised of tougher material.

Herniated Spinal Disc

Excess weight puts undue pressure on the spinal discs and causes wear and tear. This may cause a disc to rupture. Most likely you will suffer pain and need medical care. The pain prevents you from participating in much needed physical activity to help you lose unwanted weight.

Need Help With Your Exercise Journey? Contact Irene Pastore by filling out this form.

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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