Welcome NoN Community, Before we jump into the "how", we feel it is important to share "why" this exercise is something you should do. Masterclass.com states that static lunges are good for building core and leg strength, improving balance and coordination. Harvard Health states that it is a good exercise to improve strength and increase one's ability to perform functional tasks independently like picking something up from the floor or getting up from the floor if you ended up down there. It is also excellent for improving one's ability to navigate stairs and the curbside. How to To perform static lunges, follow these steps: Starting Position - Stand tall with your feet hip-width apart, hands on your hips, or by your sides for balance. Step Back - Take a big step backward with your left foot, landing on the ball of your left foot and keeping your heel off the ground. Lunge - Lower your body until your right thigh is parallel to the floor, keeping your torso upright and your right knee aligned with your right ankle. Your left knee should be bent at a 90-degree angle, hovering just above the ground. Hold - Hold this position for a few seconds, ensuring your front knee doesn't extend past your toes. Return - Push through your right heel to return to the starting position. Switch Sides - Repeat the lunge, this time stepping back with your right foot. Alternate between legs for the desired number of reps or time. Remember to engage your core and keep your chest lifted throughout the exercise. Start with a few reps on each side and gradually increase as you become more comfortable with the movement. Please Subscribe, Like, Follow, and Share!
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Static Lunges Performing a static lunge is a great way to strengthen your legs, particularly your quadriceps, hamstrings, and glutes. Here's how you can do it:
Walking Lunges Performing stepping lunges, also known as walking lunges, adds a dynamic element to the exercise, increasing the challenge and engaging more muscles. Here's how you can do them:
Reverse Lunges Performing reverse lunges is a great way to target your quadriceps, hamstrings, and glutes while also improving balance and stability. Here's how to do them:
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Performing squat hops while holding a medicine ball is an excellent way to add intensity and engage multiple muscle groups, including your legs, core, and arms. Here's a step-by-step guide on how to perform this exercise:
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Are deep squats safe for me? Are they good for me? |
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Hello NoN Community,
We have discussed boxing before in the specific context of what it does for people with Parkinson's Disease. We received a few questions about whether it could benefit everyone else as a part of their normal routine and what if they have arthritis?
With regards to arthritis, yes, it can still be something that is healthy and safe to perform. Much like everything else when you have any sort of condition, discussing this with your physical therapist and physician is strongly advised. Physical therapists are uniquely qualified to assess and modify how you move to allow you to participate in as many activities as possible.
Overall, boxing is an excellent form of exercise that offers numerous fitness benefits. Here are some of the main benefits:
We have discussed boxing before in the specific context of what it does for people with Parkinson's Disease. We received a few questions about whether it could benefit everyone else as a part of their normal routine and what if they have arthritis?
With regards to arthritis, yes, it can still be something that is healthy and safe to perform. Much like everything else when you have any sort of condition, discussing this with your physical therapist and physician is strongly advised. Physical therapists are uniquely qualified to assess and modify how you move to allow you to participate in as many activities as possible.
Overall, boxing is an excellent form of exercise that offers numerous fitness benefits. Here are some of the main benefits:
- Cardiovascular health: Boxing is a high-intensity, full-body workout that gets your heart rate up and improves cardiovascular endurance. It involves constant movement, quick footwork, and repetitive punching, which elevate your heart rate and increase your lung capacity.
- Full-body workout: Boxing engages multiple muscle groups simultaneously. The punches work your upper body, including the arms, shoulders, chest, and back. The footwork and defensive maneuvers engage your lower body, targeting the legs, hips, and core muscles. This comprehensive workout helps improve overall strength, power, and muscular endurance.
- Strength and toning: Boxing involves a combination of punches, bodyweight exercises, and resistance training. The repetitive punching movements help develop strength in your arms, shoulders, and chest. Additionally, the footwork, defensive techniques, and core engagement contribute to strengthening your legs, abs, and back. Over time, boxing can lead to improved muscle tone and definition.
- Coordination and agility: Boxing requires precise coordination between your upper and lower body, as well as hand-eye coordination. The fast-paced nature of boxing training helps improve your reflexes, agility, and overall coordination. Regular practice can enhance your motor skills, balance, and spatial awareness.
- Stress relief: Boxing provides a productive outlet for releasing stress and pent-up energy. The physical exertion and the focus required during training can help reduce anxiety, improve mood, and promote mental well-being. Hitting a punching bag or mitts can be a cathartic and empowering experience, allowing you to channel your energy in a positive way.
- Fat burning and weight management: Due to its high-intensity nature, boxing is an effective calorie-burning activity. It can help you shed excess body fat and maintain a healthy weight. A typical boxing workout can burn a significant number of calories, leading to improved body composition and increased metabolism.
- Discipline and mental toughness: Boxing training requires discipline, perseverance, and mental fortitude. It pushes you to challenge your limits, face adversity, and stay focused. The mental aspect of boxing can help improve self-confidence, self-discipline, and mental resilience, which can positively impact other areas of your life.
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NoN Community,
Yep. It is true. Running can improve the health of your joints and actually improve the tissue quality in people with arthritis. Too many people think that once you have arthritis that running will actually make it worse. In fact, the opposite is true. Being sedentary leads to more incidence of joint breakdown. So how does this happen?
Aside from improving joint fluid flow and nutrient transport, running can provide several benefits for individuals with arthritis:
Obviously, every person is different so it is important to note that running may not be suitable for everyone with arthritis, particularly those with advanced joint damage or certain types of arthritis that are exacerbated by impact. It's best to consult with a healthcare professional before starting any new exercise program, including running, to determine the most appropriate approach for your specific condition. There are so many ways a physical therapist can modify activities and keep you active. Physical therapists are the movement experts, consult one today.
Thanks for reading today. Please share and encourage others to follow the blog!
Yep. It is true. Running can improve the health of your joints and actually improve the tissue quality in people with arthritis. Too many people think that once you have arthritis that running will actually make it worse. In fact, the opposite is true. Being sedentary leads to more incidence of joint breakdown. So how does this happen?
Aside from improving joint fluid flow and nutrient transport, running can provide several benefits for individuals with arthritis:
- Strengthening Muscles: Running helps strengthen the muscles around the joints, providing better support and stability. Strong muscles help reduce the load on the affected joints, potentially alleviating arthritis symptoms.
- Weight Management: Regular running can help control body weight and maintain a healthy BMI (body mass index). Excess weight puts additional stress on joints, particularly the knees and hips, which can worsen arthritis symptoms. By managing weight, running can reduce the strain on joints and potentially improve arthritis-related pain.
- Cardiovascular Health: Running is a form of cardiovascular exercise that improves heart health, boosts circulation, and increases oxygen flow to the joints. Better circulation can enhance the delivery of nutrients and removal of waste products from joint tissues, potentially improving arthritis symptoms.
- Joint Flexibility: Running involves repeated joint movements, which can help improve joint flexibility. Enhanced joint flexibility can reduce stiffness and improve range of motion in arthritic joints, leading to increased mobility and decreased pain.
- Mood and Mental Well-being: Engaging in regular physical activity like running releases endorphins, which are natural mood-boosting chemicals. Running can improve mental well-being, reduce stress, and help manage depression and anxiety often associated with chronic conditions like arthritis.
Obviously, every person is different so it is important to note that running may not be suitable for everyone with arthritis, particularly those with advanced joint damage or certain types of arthritis that are exacerbated by impact. It's best to consult with a healthcare professional before starting any new exercise program, including running, to determine the most appropriate approach for your specific condition. There are so many ways a physical therapist can modify activities and keep you active. Physical therapists are the movement experts, consult one today.
Thanks for reading today. Please share and encourage others to follow the blog!
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Hello NoN Community,
We have been getting a lot of questions lately regarding how to start making healthy lifestyle changes. Starting to make healthy lifestyle changes can seem overwhelming, but it doesn't have to be. Here are some tips to help you get started:
We have been getting a lot of questions lately regarding how to start making healthy lifestyle changes. Starting to make healthy lifestyle changes can seem overwhelming, but it doesn't have to be. Here are some tips to help you get started:
- Set specific goals: Instead of a vague goal like "I want to be healthier," try setting specific goals like "I want to exercise for 30 minutes every day" or "I want to eat 5 servings of fruits and vegetables each day."
- Start small: Don't try to change everything at once. Start with small changes like drinking more water or going for a 10-minute walk each day.
- Make a plan: Create a plan for how you will achieve your goals. This could involve scheduling your exercise time or planning your meals for the week. Use a planner/calendar to help.
- Get support: Surround yourself with people who support your healthy lifestyle changes. This could include joining a gym, finding a workout buddy, or talking to a friend or family member who has made similar changes.
- Track your progress: Keep track of your progress to stay motivated. This could involve using a fitness tracker or keeping a food journal.
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The Blog
The blog is all about providing useful information for people, their caregivers, and/or friends. This is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. It is a series of generic recommendations, not for any specific individual. Please consult with your own health care professional before starting exercise.
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