Tag: Health

Low Back Pain After 50: Strengthen Your Core To Alleviate Low Back Pain

October 11, 2024

Low Back Pain Series: Non-Medical Causes, Prevention and Remedies

Before and After Posture Corrective Exercises

Poor Posture Due To Weak Core Muscles

Having a poor posture due to weakness in the core can lead to low back pain. A general way of looking at the core muscles is the area from your hips to your neck. That includes your abs, back, butt and hips.

How To Remedy Weak Core Muscles? Make your abdominal muscles and your back strong by doing posture corrective exercises. Several ways to go about it are listed below.

Methods To Strengthen Your Core

  • Yoga Poses
  • Pilates Exercises
  • Abdominal Curls
  • Back Exercises
  • Balance Exercises
  • Planks

Modifying Exercises

When an exercise is too difficult an alternative is the modified version. As you get stronger you’ll be able to do the full exercise.

Related posts Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain, Post Activity Muscle Strain, Low Back Pain After 50: Why Your Mattress Matters

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

Low Back Pain After 50 and How To Fix It

October 10, 2024

Low Back Pain Series: Causes, Prevention and Remedies

  • Poor posture due to weak core muscles
  • Muscle strain after an activity
  • Sleeping in a prone position
  • Unsupportive mattress
  • Too much sitting
  • Excess weight
  • Sedentary lifestyle
  • Improper lifting

Related posts Low Back Pain After 50 and How To Fix It, Strengthen Your Core To Alleviate Low Back Pain, Post Activity Muscle Strain, Low Back Pain After 50: Why Your Mattress Matters

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

How Seniors Can Monitor Heart Rate Effectively

October 7, 2024

Seniors can improve their heart health by learning how to monitor their heart rate during exercise. There are several ways that ensure you’re within your target training zone. Two easy methods are discussed in this post. Click the links below this article for more information on this subject.

Rating of Perceived Exertion

Use the Rate of Perceived Exertion Chart to determine how hard your heart is working during exercise. RPE measures your exertion on a scale from 1 to 10 based on how you feel. It is often used in combination with wearable heart rate trackers. By using RPE you are self-monitoring the level of difficulty of your exercise.

The Talk Test

The Talk Test Is an aerobic test that measures your ability to talk during physical activity at various levels of intensity. Intensity refers to the level of difficulty. There are three levels of intensity during the Talk Test: Low, Moderate and High. These levels correspond to the RPE as Low 3-4, Moderate 5-6, and High 8-9.

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How Aging Affects Magnesium Absorption

October 2, 2024

Magnesium is an essential mineral and an electrolyte that is vital to sustain good health. It is a co-factor for hundreds of enzymes that depend on it for everyday functioning. In addition to its many benefits, we need magnesium to sustain normal nerve and muscle function.

As we age our bodies are less capable of absorbing magnesium. There are certain prescription medications that interfere with magnesium absorption.

Magnesium Absorption Inhibitors

  • Bisphosphonates (Osteoporosis Medications)
  • Antibiotic Medication
  • Diuretic Medication
  • Acid Reflux Medication
  • Peptic Ulcer Medication

How To Determine Low Magnesium

Healthcare practitioners diagnose low magnesium with a blood test. If you suspect that your levels are low, check with your physician to discuss your symptoms.

Reasons For Magnesium Deficiency

  • Insufficient Dietary Intake
  • Inadequate Absorption
  • Loss Through Excretion
  • Poor Nutrition
  • Diseases That Affect Malabsorption
  • Medications That Affect Malabsorption

Early Signs of Magnesium Deficiency

  • Fatigue
  • Loss of Appetite
  • Muscle Spasm
  • Nausea
  • Stiffness
  • Weakness

Untreated magnesium deficiency can worsen and may lead to Abnormal Heart Rhythm, Numbness and Tingling, or Seizures.

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Simple Ways to Care for Your Heart as You Age

September 24, 2024

Take Preventive Measures To Care For Your Heart

As we age our goal is to take care of the health we have. Neglecting health leads to problems that may become serious in nature.

The human heart circulates about 2,000 gallons of your blood every day and even more during physical activity. The heart beats around 100,000 times per day continuously pumping blood throughout a network of blood vessels known as the circulatory system.

Indeed your heart works very hard to keep you going. There are two things you can do to keep it in good working condition. They won’t take up much time.

Practice Good Dental Care

See your dentist for regular dental cleanings. Floss, brush and use a mouthwash after meals. These preventive measures may reduce the risk of heart problems.

Poor dental health is associated with an increased risk of heart disease. The build up of dental plaque around the teeth, if not regularly removed by dental cleanings, can lead to gum disease. People with gum disease have two to three times the risk of having a heart attack or stroke.

Start A Walking Program To Exercise Your Heart

Walking is the most accessible form of exercise for many people. The only equipment you need is a good pair of sneakers designed for walking.

Locate a place to walk that suits your fitness level. If you’re a beginner chose flat terrain. Begin slowly going out 2 to 3 days per week for 10 to 20 minutes or to tolerance.

Older adults should get physician clearance before starting an exercise program. Your doctor will guide you about recommendations or restrictions to your program.

Read more about Gum Disease and Heart Disease: The Common Thread from Harvard Health Publishing