Try These 11 Home Hacks to Start Moving More Today

Intimidated by the thought of exercise? Not sure how you’ll find the time, or even how to get started?

In my work as a physical therapist, I help clients explore their movement on a daily basis. Most people end up in our clinic because they’ve always struggled to form an “exercise” habit.

But what if we framed the conversation around movement instead of exercise? How much does that change the conversation?

A shift in perspective might be all you need to meet your health goals. If you get enough movement in your day, there would be less of a need for a formal exercise program.

There are an infinite number of ways you can alter your home environment to facilitate more movement. And better yet, this can happen with little to no investment in time or equipment. All it takes is a little thinking outside the box. Below is a list of suggestions to get you started.

1. Ditch your laundry basket.

I have yet to see anyone carry their laundry basket using...

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Tips to Get More Walking in Your Day

Walking 3 to 5 miles per day is a human physiological requirement. Our bodies have a need for natural movement, and walking is one of the best ways to fulfill this need. Your body only functions at optimal capacity if you’re walking each day. Your blood flow, nerve function, and the ability for your cells to get nutrients are all impacted by your movement, particularly walking. 

We’re often asked, “Can’t I just run or ride a bike to get meet my daily movement requirement faster?”

And our answer is a resounding NO. There is no problem with running or biking, but it can’t replace walking. They have different physiological effects on your body. So feel free to run or hop on a bike only AFTER you’ve met your walking requirement for the day. 

Another question we often address is, “What do I do if I don’t have the time or space to walk these long distances each day?”

And for that question, we have great news! The...

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Video: The How and Why of the Calf Stretch

 

One of the first exercises we teach our new clients is the calf stretch. And for good reason!

We've written blog posts in the past about the importance of taking care of the health of your feet (which you can find here, here, and here). But long story short, your feet are your foundation. Improving your foot mobility is a great first step (pun intended) toward better health. 

Watch the video above to learn how to do the calf stretch. 

To set up: In this exercise, we use a half foam roll. But if you don't have a half foam roll a rolled up towel will work great! 

Take your shoes off, this exercise is best performed barefoot. Stand in front of your half foam roll (or towel) with your feet spaced pelvis width apart. Make sure your feet are aligned straight, like the cars on a tire. Look down and if they are angled outward take a minute to straighten them. Focus on maintaining this alignment throughout the exercise.

If you aren't sure about your balance, position...

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You Should Never Have to Depend on Depends

Have questions about your pelvic health but were afraid to ask? A shocking number of our clients never even knew there were solutions other than surgery or Depends for leaking.

The reality is this absolutely does not have to be a normal part of your life. It's often day to day habits (or lack of day to day habits) that lead to leaking in the first place! Gaining control can be easier than you think. 

If you are tired of relying on passive solutions and are ready to take an active approach to optimize your pelvic health reach out to us. At ABC, we specialize in improving your pelvic health through a whole body approach. Can you really afford to wait any longer? 

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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MYTH: You Should Avoid Squatting If Your Knees Hurt

MYTH: You should avoiding squatting if your knees hurt. 

We've heard this myth just a few times too many... The truth is that you should do the exact opposite, squats lead to happy, healthy knee joints!

Where most people go wrong is not modifying their squat. There is more than one way to squat and when you first start some ways make your knees happier than others. If you have knee pain, start by sitting on a taller chair. Go from sitting to standing, then standing slowly back to sitting. And there, you have just done a squat! 

As you get stronger, start to lower your seat height or hold onto a small weight when doing this exercise. We hope you learned something new about your knees today!

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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MYTH: Your Balance Can't Get Better Because of Your Age

MYTH: Your balance can't get better because of your age.

We think this should be a ridiculous statement, but sadly many of the people we encounter hold on to this mistaken belief. The truth is that anything gets better with practice, regardless of your age!

At ABC, we help you adopt a growth mindset so you can age in the way in which you choose. You balance can always be better than it is right now no matter where you are starting from.

So, what are you waiting for? Contact us for a FREE balance assessment today at [email protected].

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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Balance: Does Your Perception Meet Reality?

 

Last summer for my 32nd birthday, I thought it would be a great idea to climb a tree. I hadn’t climbed a tree since I was very young, but it’s something I used to do all the time. So I thought nothing of it. Our front yard has a perfect climbing tree I’d been eyeing for some time.

We’ve all climbed trees as kids and felt confident in our ability to do it. The last time I climbed it was no problem and I assumed I would feel that way going into this. In fact, I thought getting myself onto the first branch would be easy. I could see a clear path to climb up a few branches beyond that.

But I think we all know where this story is going.

It turns out, climbing a tree is pretty difficult when you haven’t done it for a few decades. Not only did I need help getting up to the first low branch, once I was there I didn’t feel confident in my ability to stay balanced at all. I found myself staring at the ground, both hands on the branch, feeling as though I...

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The Rebels Guide to "Exercise"

Ever considered yourself a rebel, or maybe just want to be one?

If so, you’ve likely always hated the idea of a regular “exercise” habit. Even if you understand the health benefits, you’ve always been opposed to the regimented lifestyle of exercise.

Or maybe you’ve just always found traditional exercise boring. That’s the position I’d always found myself in until I learned about movement-based lifestyles.

Even if you’ve always hated traditional exercise, that doesn’t mean you can’t experience all the health benefits of movement.

Let’s talk about how a movement-based lifestyle is the answer for you and your rebellious lifestyle.

Why a Movement-Based Lifestyle?

Adopting a movement-based lifestyle involves customizing movement to fit your current lifestyle.

That’s right. You don’t need to change much other than your mindset and your environment to gain all...

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Action Steps To Improve Your Balance Today

 

Age gracefully by challenging your balance every day.


We don’t often think about our balance until it becomes a problem. In my work as a therapist, I’ve treated both younger and older adults with balance problems.

Balance is a complex system, involving communication between our brain, body, and sensory systems. A decline in any one of these can quickly become problematic.

We tend to associate balance problems with aging, but there isn’t a magical age you reach in which your balance starts to decline. Instead, physical decline begins the minute you stop challenging yourself.

The benefits of maintaining and improving your balance at any age are endless. You’re more likely to be capable to continue doing the activities you love as you age. You’ll worry less about falling, and have more confidence than adults who don’t have good balance. Research has even found a strong connection between balance and brain health. The better your balance,...

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Video FAQ: What Can I Do If I Don't Have Time To Be More Active?

 

Know the benefits of exercise but struggling to find the time in your day to be more active?

You aren't alone! This is one of the most common concerns we hear from new clients.

One of our first steps is to take a look at your day and determine where more movement or activity can be layered into the activities you are already doing.

In this video, we cover some of our most common suggestions for making your day movement-filled!

We hope you find some of the suggestions helpful. If you have any further questions or are looking for more suggestions check out our blog post on simple movement modifications or contact us at [email protected]advancedbalance.org.

 

Get your free copy of our Ebook: 5 Simple Steps to Take Control of Your Chronic Pain to finally have an understanding of where your pain is coming from and start taking action TODAY!

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