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Is walking bad for my knees?
Exercise & Fitness

Is walking bad for my knees?

by Andrew Vertson
written by Andrew Vertson

We had a sweet woman in our clinic last week who asked us this question… Is walking bad for my knees?
“Can walking be bad for my knees?” Is walking bad for my knees?

She mentioned she’s started to experience knee pain a few years ago when walking down the stairs and thought nothing of it. Can walking be bad for my knees?
She thought it was just something that would “wear off” in time.
But, when she noticed the pain in her knees every time she went down the stairs, or walked up and down hills with her dog, she thought she better do something about it.
She went to his doctor, who told her to rest and take painkillers to ease the pain.

But the word “rest” can be confusing…
What does “rest” even mean?
Does it mean sitting on the sofa all day when you’ve got things to do?
Or does it mean not walking until your knee feels better?
And then when it does, how much walking is too much?

Does it mean avoiding exercise altogether?
Being told to rest and take painkillers is one of the most common things we hear when people are given “knee pain” advice.
This cocktail mix of rest and taking pills will do absolutely nothing to help you get back to being active…
It will 100% not get to the root cause of what caused your knee pain in the first place.

Instead of rest, you should actually move!
(So long as it’s not a serious knee injury that’s caused damage).
If you’re one of the many people suffering with knee pain, you might be worried about using your knees and might want to take some time off to let your knees heal….

But walking is a safe, low-impact activity, that can actually help get you on the road to recovery.
When we don’t move our joints, they become stiff and immobile, which can cause inflammation – which actually makes joints like our knees even MORE painful!

If you’ve suffered a serious knee injury that’s caused damage, then that’s another story altogether…
If you’re experiencing daily, annoying knee pain, then there’s some simple things you can do to keep moving, and walk safely, without making it worse.

Something as simple as changing your shoes and gentle bodyweight exercises anyone can do from the comfort of their own home, are just two examples.

When it comes to shoes, have you thought about getting a good pair of walking shoes?

They have good cushioning and shock absorption, so if your shoes are old and have lost their cushioning, you should replace them.

If you have “flat feet” (low arches, where your feet roll inwards as you walk), a shoe with enhanced support, or orthotic inserts, will help relieve the stress on your knees.

Always start your walk with a slow, gradual warm-up and try to get out for a walk during a time in the day when your knee pain isn’t so bad.

Start with show walks and build up time and distance gradually.
Doing strengthening exercises for the legs can help keep your knees in good walking condition.
Bodyweight exercises like squats, calf raises and glute bridges are good choices.
Flexibility exercises for the leg muscles help maintain movement and range of motion in your joints and reduce the amount of strain placed on them.

Always warm up before stretching and performing any of these exercises and don’t over-do it.

It’s important you never feel pain when you do these movements.

Knees are made to bend.
They’re designed to help us walk, kneel down, bend to help grab objects, walk up and down stairs – not to stay still and rest all day!
(Which is what a lot of people do!)

Start slow…
With gentle walking and strengthening exercises, and build up slowly so you can do more.
It might feel like knee pain is something you’ll have to learn to live with and might not be able to be as active as you once were – that’s not always the case.

Don’t just accept rest and taking painkillers as your only solution…
There’s a way to get back to living a life you enjoy.
Do you need help answering questions about your knee pain? Click here to find out more and to download your FREE Knee Pain Report!

Is walking bad for my knees?

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Exercise & FitnessHealth

How To Keep Your Memory Clear

by Guest Blogger
written by Guest Blogger

Most people think that it’s too late to start exercising in their golden years.

But I have some good news for you. Did you know that exercise actually energizes us “older” folks’ cells more than younger people’s? And it’s never too late to start!

A recent 2017 study published in Cell Metabolism Journal showed that the older participants’ muscle cells actually benefited more from exercising than younger ones. In the experiment, High-Intensity Interval Training (HIIT) changed the activity levels in almost 400 genes in the older participants, compared to only 274 genes in the younger participants. (These gene activities signal to our cells to do things like grow more muscle, improve insulin sensitivity, and supply oxygen more efficiently). That’s 46% more cell activity in older people!

This means intensive exercise can actually reverse aging’s damaging effect on your muscles’ cellular health. So you can increase your energy and you can keep building strength.

Not only that, but exercise can also keep you younger by almost 8.8 years! Here’s what I mean:

A National Health and Nutrition Examination Survey study of 5,823 adults found that people who live a sedentary lifestyle have much shorter leukocyte telomeres (a part of our DNA molecules, and it’s correlated with our lifespan) than people who are active.

In other words, adults who did high-intensity exercises- such as a 30 minute jog five times per week- reduced their cell aging by 8.8 years (measured by the length of their telomeres).

Of course, you’ve always known that exercise is good for you. But now you know that as you age you benefit more from an active lifestyle. And it can slow down aging even on the cellular level.

But if you’re not a fan of intense exercises, even walking can improve your memory, reverse muscle loss, and prevent disabilities from falls.

Neurologist Peter Snyder conducted a study with 120 men and women between 60 to 80 years old. He found that the participants who walked regularly increased their brain volume by 2%, whereas those who stayed sedentary lost brain volume by 1.5%.

The 3.5% difference means that walking can keep your brain 3.5 years younger. How? Well, when we exercise, there’s a major chemical change inside the hippocampus in the brain. The hippocampus is responsible for many things, especially long-term memory. There, we have an increase in a brain protein called BDNF, which helps us grow new brain cells

This has a major impact on our memory as well. In fact, the active participants had a much better spatial memory at the end of the study compared to the sedentary participants.

What’s more, walking is a “resistance” type of exercise. When you walk, you build stronger muscles, bones, and balance. This makes you less vulnerable to falls that could keep you off your feet for weeks.

So you now know that exercising can help you stay young and ward off cognitive decline. But which ones should you do?

Well, since we’re all different and need to focus on different areas, there’s no “one size fits all” answer. So that’s why you should try different exercises to see what feels right for you, there’s something for everyone. (I enjoy resistance training, but I also enjoy a nice walk with my wife, Viv.)

By Dean Neuls
Dean Neuls is the Co-Founder and CEO of AlgaeCal. He is a natural health author and student of bone health science who is passionate about helping people & bettering lives.

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Exercise & FitnessHealth

Exercising for a Healthy Brain Is Easier than You Think

by Silverado
written by Silverado
In recent years a flood of research is showing that keeping healthy and active is a key factor in helping the brain age well. But if you think that it takes running a marathon or spending hours a day in the gym to get these benefits, you may be pleasantly surprised! Exercising for a Healthy Brain Is Easier than You Think
In a recent study, Shannon Hallaway, Ph.D., a researcher at Rush University School of Nursing, found that higher levels of physical activity done as a part of normal life is associated with more gray matter in the brain. This randomized control group of 262 participants with a mean age of 81 participated in activities and common daily undertakings such as gardening, walking pets and doing general housework. As volume of gray matter in the brain decreases with aging, anything that provides an increase in a valuable tool – particularly when dealing with Alzheimer’s and other diseases that cause large decreases in brain mass.
While we can’t be sure that it will hold true for those who are younger, it still holds promise that the specific physical activity is less important for cognitive health than the fact that physical activities are done. So, let’s all get moving!
For more information on studies related to brain health, click here!
Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think Exercising for a Healthy Brain Is Easier than You Think
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senior sportswoman exercising and doing lunges on lawn in park
Exercise & Fitness

7 Simple Tips to Stay Active With Rheumatoid Arthritis

by Guest Blogger
written by Guest Blogger

Rheumatoid Arthritis or RA is an inflammatory, long-term condition that affects your body’s tissues and sometimes, organs. RA can occur at any age but will most likely affect women in their middle age. What’s interesting and also confusing about RA is that if you have this disease, your body basically attacks itself. However, there are things that you could do to slow down the decline.

Research studies found that exercise is a great cure for RA, and it can affect women’s bodies positively. To be more exact, exercise can alleviate the pain and release stiffness of the joints. It can also reduce fatigue and depression. Stretching is an important part of the process, so including it in your daily exercise practice is a must.

Here are some of the best tips on how to stay active at home during COVID-19. Maybe you can’t hit the gym anymore, but you sure as hell can get on that yoga mat and practice the next exercises.

  1. Stretching is your go-to

To release tension within your body and live more happily, you ought to stretch. Stretching improves your moving ability and range of motion. It can also reduce inflammation and enhance your body’s flexibility. Here are some of the things to be aware of when engaging in a regular stretching practice:

  • Always warm-up before starting your actual stretching practice either by standing up or by sitting on your yoga mat. The warmup shouldn’t last longer than 5 minutes.
  • Try to hold each one of your stretching positions for more than 10 seconds. You could go as long as one minute, if you feel that you can.
  • Use straps to stretch even deeper. Repeat your stretches as many times as necessary.

 

If you feel like you need to work with a physical therapist, do that. Don’t force yourself to do something you don’t feel comfortable doing. Check your progress weekly to see if you’ve improved.

  1. Walking

Another good way to keep your body in shape is walking. This low-impact exercise can help your heart and joints. It can also improve your mood and boost serotonin levels. If you feel like you can, try walking somewhere new every day. Do not settle for the same route each day. Being spontaneous and curious can keep your mind in shape too! This, along with your daily walks, can lengthen your life by many years.

Don’t forget to stay hydrated and wear appropriate shoes when walking. Make sure you’re comfortable before going out the door. Increase your walking pace each day or week, depending on how you feel.

  1. Pilates

Pilates is another form of a low-impact activity that keeps your body in good shape. You can sign up for a Pilates class to see how you’re doing and go from there. Make sure you’re not practicing exercises that hurt your muscles too much. Go for the exercises that you’re comfortable performing and add something new to your practice as you go. Don’t forget to let the instructor know that you have RA. They’ll most likely know what to recommend.

  1. Yoga or Tai-Chi

Yoga helps with stretching; tai-chi helps with concentration. They’re both great for you, especially if you’ve been struggling with RA for a while. Yoga combines various postures and helps you become more aware of your breathing. This can be extremely important when dealing with heavy pain. Tai-chi on the other hand brings more focus to your body movements. This can be helpful when struggling with muscle functioning.

The bottom line is that both yoga and tai-chi can have a beneficial impact on your life. They increase focus, flexibility, balance, and improve your overall body-mind connection. This can help you develop a more positive outlook on life and thus, live more confidently.

  1. Water exercises

The great thing about water is that it supports your body weight, so you don’t have to worry about breaking any bones. Moreover, it will take away your joint pain, according to the CDC. You’ll also feel less stiff when exercising in the water. You could try swimming, water dancing, aerobics, or any other type of water exercises that you find fit. Hydrotherapy is highly recommended for patients suffering from RA.

However, if you don’t have an indoor pool at home, you might not be able to engage in such activities. However, most senior assisting facilities provide access to swimming pools, so you might want to check some of them out.

  1. Gardening

You can spend time gardening each day instead of engaging in other types of exercise. Gardening is in itself considered exercise. You’ll work your hands, body, and back for sure. Just make sure you’re not struggling to get everything done in one day. Gardening can be tiring, so don’t risk hurting your joints or muscles. Take it slow, at your own pace, and watch the outcomes unfold each day!

  1. Biking

Biking can help your heart stay in good shape. It can also keep you active and healthy! It is a great way to move your muscles and joints and travel from one place to another more actively. Biking it’s been proven to reduce joint stiffness and build muscular strength, which is exactly what you need if you’ve been diagnosed with RA.

Wrapping Up

Make sure you are consistent in your practice to see real-time results. Stay comfortable, don’t force yourself, but stay as active as you can. Adjust your exercises according to your needs. Push only as much as you can, never force it. You got this!

Author Bio:

Jennifer Holland is a professional essay papers writer with 3 years of experience who has been writing about education, student life and career development for several years. She helps students get their dream job by offering them her excellent writing skills and knowledge.

 

 

 

 

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Walk Your Way to a Clean Bill of Health
Exercise & Fitness

Walk Your Way to a Clean Bill of Health

by Guest Blogger
written by Guest Blogger

Do you think you could walk 4 extra steps per minute while you’re awake each day? That’s 4 steps, not city blocks or country miles.

Because research shows those 4 extra steps could drop your risk of; diabetes by 23%, stroke by 22%, and even heart disease by 17%!¹

Here’s how we know that:

A few years back, the Mayo Clinic published a startling chart that revealed how various diseases could be avoided by walking an extra 3,000 and 6,000 steps each day. If that sounds like a lot, in the grand scheme of things, it’s not!

According to an international study of 717,527 people in the journal Nature, Americans walk an average of 4,774 steps per day . And to enjoy the 23% decreased risk of diabetes the Mayo Clinic calculated in their study, you’d need to add 3,000 steps to your current total.

It’s Easier Than You Think

Now, let’s assume you’re up for 12 hours in a day. You wake at 7am and go to bed at 7pm. Perhaps it’s more, but let’s say 12 hours for the sake of argument:

That means you’re awake for 720 minutes. So if you walked 4.2 extra steps in each of those minutes, you’d reach the 3,000 extra step mark!

And get this:

If you doubled that to 6,000 extra steps per day, you’d nearly HALVE the chance of dying from diabetes — decreasing your risk a whopping 46%! What a small “price” to pay to avoid a possibly life-threatening disease.

While the research shows the most impressive improvements with diabetes, there’s also positive news for other common ailments. An extra 6000 steps a day decreases your risk of stroke by 30%, heart attack by 20%, and heart disease by 25%.¹

For those who prefer not to slave at a gym or who aren’t as mobile as they once were, this is great news. And if you already love walking, then this news is a bonus. Plus, it reinforces the great work you’ve been doing!

How To Tell If You Will Benefit

Now, you may be wondering, “How do I know whether I’ve walked an extra 3,000 steps or more?” Good question. As you may know, there are several technologies that can track your steps (the “Fitbit” watch is a popular one). If you have a smartphone like an iPhone or an Android, there are applications you can download that can also track your steps for you:

iPhone: Argus, Stepz, and even the “Health” icon on all iPhones can count steps and distances.

Android: Runkeeper, Step Counter, Pedometer, and more.

Another “bonus” about walking is that it’s good for your bones ! In fact, walking is probably the simplest, most accessible thing most folks can do to strengthen their bones.

You can’t increase bone density by walking, but you can help maintain bone density and strengthen existing bone with weight-bearing exercises like walking.

So why not try to fit 4 more steps into each minute of your day? It could literally save your life!

By Monica Straith, BS, PT

Monica is the Content Manager and Fitness Lead at AlgaeCal . She’s an ACE Certified Personal Trainer and has a B.S. and B.A. from the University of Wisconsin-Madison. She pulls from her experience in athletics and health to provide science-backed information for readers.

Sources:
1 Moderate exercise: A little goes a long way.Mayo Clinic Health Letter 12(1): 1—2, 2008.

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Elderly woman suffering knee pain
Conditions & Treatments

3 Steps to Relieve Knee Pain

by Guest Blogger
written by Guest Blogger

The knees are complex and delicate joints that can become worn down if not properly taken care of. They play a major role in our daily lives from helping us walk, run, and sit down. With each step we take, we put some strain on the knee and with time, it catches up. This is why knee pain is one of the most common problems seniors face.

There are numerous factors that can lead to knee pain in seniors, with aging and the added years of impact on the knees causing inflammation in the joints being top on the list. Therefore, it is important that seniors take as much pressure off the knees as possible to provide them with relief. We have some tips on exactly how they can do that.

Weightloss

Obesity is one of the main contributing factors to knee pain. As we walk, run, and do other physical work, our knees are relied on to carry a lot of the weight. The more weight they have to carry, the more strain occurs. It is important for seniors that experience knee pain to examine their lifestyle and try to lose any extra weight they may have. The process is easier said than done especially since your metabolism isn’t as effective as it once was. But proper nutrition and light physical activity, such as walking on a daily basis (or as their knees can handle) or simple chair exercises, can help reduce weight while also strengthen the knees, both the tendons and the bone. One study done stated that older adults with excess weight who lost 5% of their body weight found themselves experiencing a higher level of mobility. So finding the right diet and exercise is very important.

Reduce stair climbing

The process of climbing stairs can take a toll on your knees. It doesn’t matter if you are going up or down, there is no way around climbing without bending your knee. As you bend your knee to climb up and plant your foot, the body relies heavily on the knee to provide the support to move forward. That is why you find many seniors clutching their knee halfway through climbing stairs. But there is a way around this.

For seniors living in a multi-level home who lack the mobility to go up and down the stairs, the best way to take the additional stress off the knees is to install a stairlift. The stairlift provides a comfortable way to go up and down the stairs without manual labor, protecting the knees. The technology also reduces the chance of individuals falling, a serious concern for seniors, and injuring themselves while using the stairs.

Quit smoking

Smoking has been linked to numerous hazardous conditions from mouth and lung cancer to heart disease. It can also have an impact on your musculoskeletal health, causing knee pain. Smoking can lead to the development of osteoporosis as it weakens the bones. Nicotine slows down the production of bone-forming cells while cigarettes also slow the amount of blood supplied to the bones. All of which leads to inflammation in the body which can be felt in joints such as the knee. When you eliminate nicotine, tar, and other hazardous substances that cigarettes contain, the inflammation will slowly go away providing some relief for your knee.

By Joseph Jones

Joseph Jones has been writing senior care and aging-related articles for years. He got his start while writing for a personal blog before he was offered to work at California Mobility in 2018 as the Content Marketing Manager, creating highly informative guides and health awareness articles for aging adults.

He’s currently contributing to a variety of blogs in the senior health industry in hopes to spread information about taking care of seniors and what to expect in the aging process.

 

 

 

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Exercise & Fitness

Why Aren’t Seniors Exercising More?

by Jeff Dailey
written by Jeff Dailey

People of all ages, and especially seniors, avoid exercising for a variety of reasons. They think it’s too hard, too boring or they’re disappointed by their ability to stick with it. Take a look at some of the most common reasons seniors aren’t exercising and use our ideas to motivate yourself to start exercising NOW! Why Aren’t Seniors Exercising More?

Exercising seems like a chore, instead of an enjoyable activity.

Do you find exercise boring or overwhelming? For you, the challenge is to find activities that are more enjoyable for you and easy to do. We can help! You might also think about exercising with a friend or a group of people – by joining a class or walking with a friend. Exercise will help you feel more involved and connected if you do it with others and find activities you like. Set yourself a mission to think differently about exercise because it can help you live a longer and healthier life.

I can’t stand the idea of exercising every day for at least 30 minutes.

That’s okay because exercising for several 10-minute periods a day can be just as effective as one 30-minute period. To get some ten-minute exercises, park in the farthest space at the shopping mall, or leave the car a couple of blocks away from your destination. Take the stairs instead of the elevator. Do some of your own housekeeping or gardening.

I’ve always heard “no pain, no gain” and I don’t want to be in pain.

When you exercise, you should raise your heartbeat and breathe a little heavily, but you shouldn’t be hurting. In fact, if you push yourself so hard that you hurt, you may injure yourself. You can get plenty of good results when you exercise without pain. In fact, if you exercise in short ten-minute spurts, you may not even perspire heavily!

I’m already tired. Exercising will just make me more exhausted.

Physical activity will actually make you more alert – and will help you sleep better at night, which will make you less tired during the day. When you exercise, endorphins are released in your body. These make you more relaxed and give you energy!

I’m not sure what exercise programs are best for me.

As a senior, you may have specific conditions or diseases that should be taken into account before you begin an exercise program. Talk to your doctor about what type of exercise is best for you , and what types of exercise you should avoid. Your doctor may be able to connect you with a physical therapist who can assess your strengths and weaknesses and advise you about an exercise plan. A fitness instructor at the gym can do the same, but make sure you tell him or her about your limitations.

I can’t exercise because of a medical condition or physical limitation.

If you have a disease or disability, you may not be able to exercise as you once did – and this can make you feel frustrated or depressed. Don’t stop exercising now! This is when you need physical activity the most. Exercise can make you feel much better physically, mentally and emotionally – and can improve your mobility and reduce frailty.
Instead of focusing on what you can’t do, think about what you can do. Positive thoughts produce positive results. Talk to your doctor to find out what type of physical activity is best for you, and ask your doctor to help you locate a health professional to help design your exercise plan.

I don’t have the money to join a gym or buy expensive equipment.

There are lots of ways to exercise without ever walking in the door of a gym or purchasing fitness equipment! You can do lots of activities at home – indoors or out, with no specialized equipment. Meeting a friend for a walk or bike ride. Take a dance class at the senior center. Use resistance bands against your furniture, floors and walls to increase your strength. None of these activities require you to join a gym or buy equipment.

I don’t know how to use the equipment at my gym.

Are you avoiding the gym because you don’t understand the equipment? Make an appointment with an instructor at your gym who can teach you how to use the equipment the right way. If you haven’t already joined a gym, talk to other seniors and your doctor to find out which gyms connect well with seniors and are less intimidating. The local YMCA and senior center are good places to start.
NOTE: Always talk with your doctor before beginning an exercise program. Every type of exercise is not appropriate for all people, especially if you have high blood pressure, heart disease or diabetes. And it’s important that you start slowly with any physical activity.
Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More? v Why Aren’t Seniors Exercising More? Why Aren’t Seniors Exercising More?

Why Aren’t Seniors Exercising More?

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Best Walking Shoes for Seniors
Exercise & Fitness

Best Walking Shoes for Seniors

by Jeff Dailey
written by Jeff Dailey

We all know the importance of exercise, but an exercise routine can seem daunting if you’re plagued by joint stress or heel pain. Although these can be frustrating and difficult to deal with, did you know that something as simple as wearing the proper footgear can help improve those symptoms? Best Walking Shoes for Seniors
Luckily, there are in fact some of the best walking shoes for seniors out there – you just need to know what to look for!
Why Walk?Best Walking Shoes for Seniors

Walking is considered to be one of the best exercises for seniors. Why? Walking lowers your blood pressure and your risk of heart disease and diabetes. It even helps strengthen your bones and improve your balance. While walking certainly isn’t the only exercise that provides these benefits, walking is especially beneficial for seniors as you have a very low-risk of injuring yourself when compared to more complex activities. It’s also a great way to enjoy the outdoors and socialize!
Finding the Right Shoe
So what are the risks involved if you get the wrong shoe? If you get thin-soled shoes that don’t offer enough support, this will cause you heel pain since we lost the fat pad protection on the bottom of our feet as we age. If your heel gets irritated or inflamed, see a podiatrist right away because if left untreated, this can lead to a heel spur.
Below are tips for finding the best walking shoes for seniors:

  • Skip the bargains. Familiar with the phrase, “you get what you pay for”? This is especially true for walking shoes. Dr. Cary Zinkin from the American Podiatric Medical Association (APMA) recommends spending about $75 to get a supportive walking shoe.
  • When in doubt, get a running shoe. Even if you just use them for walking, running shoes provide the best support over any other kind of shoe – hands down. This extra support for your feet and joints also helps prevent injuries.
  • Know the top feature to look for: motion control. Shoes with motion control (also called stability shoes) support your arches, provide cushioning and accommodate your heel’s movements. It may also help if you purchase extra-soft inserts for your shoes. Spenco is an example of a brand approved by the APMA.
  • Know what not to do: walking in backless shoes. Backless shoes, such as Crocs, may be comfortable, but walking for too long in backless shoes will only result in heel pain.
  • Go to a specialty running store. These kinds of stores will have salespeople readily available to help you determine which shoe is right for you. Unsure about which stores to go to? Runner’s Edge, Sports Authority, Runner’s Depot, Fleet Feet or other similar stores will guarantee you a shoe that fits properly and supports you.
  • Always get measured. You may think that you no longer need to have your feet measured before purchasing shoes, but each brand is different. To get the perfect fit, measure your feet first before purchasing.
  • Buy shoes at night. When it comes to buying any kind of shoe, the time of day does in fact matter! Since our ankles and feet swell throughout the day, buy your shoes at night so you can get the perfect size.

Just follow these tips and you’re sure to find the best walking shoes for you!
-Meghan Orner
Medical Guardian
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Links:
http://www.grandparents.com/health-and-wellbeing/exercise-and-de-stress/best-shoes-walking
https://www.medicalguardian.com/medical-alert-blog/fitness/the-many-health-benefits-of-walking
Best Walking Shoes for Seniors
 

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