Tag Archive for: walk

Active and Mobile

Five Easy Ways to Stay Active and Mobile this Thanksgiving

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Thanksgiving is one of my favorite Holidays and it’s right around the corner. Rest and relaxation might be top of mind for you. But, it’s still important to stay active and mobile throughout the day. 

Our spine and joints don’t like to be sedentary for prolonged periods. And that’s especially true if you’ve got arthritis, back or knee pain.

You may not notice any pain while you’re sitting or relaxing, but you will pay for it the next day if you don’t find ways to keep moving.

So here are five very easy ways to help you stay active and mobile this Thanksgiving:

  1. Interrupt Your Sitting.

Our bodies were not designed to sit for prolonged periods, so getting up frequently is an easy way to not only incorporate movement throughout your day, but to help keep away back and knee stiffness. I recommend standing up at least once every 30 min.

This could be a fun assignment to give a young child. Make them accountable for watching the clock and remind you to stand up. This is quite possibly the easiest and most effective strategy to keep your knees, hips, and spine from getting painful and stiff throughout Turkey Day.

  1. Do a Turkey Trot.

Thanksgiving Turkey Trots are a popular event in most towns and it can be a really fun event for the whole family. Turkey Trots are typically 5K’s – or 3.2 miles. If you’re not able to sign up for an actual race, grab your friends and family and create your own Turkey Trot within your neighborhood.

If you can’t coordinate a time to do this in a group, take a virtual trot together and stay connected via your smartphone. Either way, whether you walk or jog, it will feel great to get your Thanksgiving Day started with lubricated joints and blood flowing. 

  1. Stretch During Commercials.

Whether it’s the Macy’s Day parade, football, or both – it’s easy to find yourself sitting for hours on a soft sofa or recliner. A very easy way to keep yourself from sitting or slouching too much and to incorporate some healthy movement into your day is to get up during commercials.

It’s the perfect opportunity to do a quick 2 min exercise or stretch.  It doesn’t have to be complicated. Choose from a quick set of squats, heel raises, planks, or back stretches. You can alternate through these during each commercial break and your body will thank you for it.

  1. Walk Your Dessert Off.

Just because you did that Turkey Trot in the morning doesn’t mean you have to be done for the day. Rather than feeling like you need to skip dessert – just plan to walk it off afterwards.

Walking is one of the best and most natural exercises you can do. And it gives you many of the same benefits of running (only slower).

Walking is very functional, and it’s good for your hips, back and knees. Since we tend to sit and bend so much during the day, walking is a very natural and active way to get some much needed lengthening and stretching into our bodies before we settle in for the evening. 

  1. Help With Cleaning Up.

Don’t be shamed into “just sit down and relax” because you’re a guest. Helping with clean-up (or set-up) is an easy and effective way to keep moving during your Thanksgiving Holiday.

Not only will your Thanksgiving host love you – but your body will too.

If you’re suffering from back problems, be careful bending and leaning over – especially if it’s repetitive – when you’re collecting or washing dishes. But otherwise, carrying heavy plates, moving chairs, and wiping down tables can burn quite a few calories and it’s good for your body.

There you have it – if you don’t want your Thanksgiving Day to be sedentary – you now have five easy ways to stay active and mobile.

I hope you have a wonderful Holiday and get to spend it with those you love most.

Dr. Carrie Jose, Physical Therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To get in touch, or request a free copy of one of her guides to back, neck, knee, or shoulder pain, email her at [email protected].

Three Reasons to Stay Active and Outdoors this November

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November is a tricky month when it comes to staying active and healthy. Between the sudden cold and the onset of the holiday season, it can be hard to stay motivated- especially when it comes to going outside. But don’t let that first cold snap keep you homebound! It’s just as important to spend time outside now, in late autumn, as it was in June. And in fact, there are some definite perks to taking that walk through your neighborhood, hike in the woods, or family bike ride in November.

Perk 1: No Bugs!

Sure, sunny and 75 sounds pretty tempting right about now, but have you forgotten the horrors of being swarmed by mosquitoes every time you stepped outside after 5 pm? Or how about those nasty deerflies that made exploring the woods more painful than pleasant? Not to mention the huge tick problem that we have in New Hampshire! The good thing about cold weather is that you can trade the bug spray for a jacket and be totally comfortable, without the fear of getting bitten and even sick as a result.

Perk 2: Work Off That Thanksgiving Dinner!

First of all, taking a walk after the Thanksgiving meal should be added to everyone’s list of holiday traditions. Walking aids digestion and will help with that sluggish feeling you get after eating half a turkey by yourself. And it’s an easy group activity for everyone in the family! Let’s not restrict our walks just to Thanksgiving day though- getting outside consistently and moving can make a huge difference in your health. As it gets colder, it can be tempting to trade outdoor activity for a walk on the treadmill or stationary bike inside or at a gym. There’s nothing wrong with indoor exercise, but a walk outside is better for you than a walk on the treadmill any day. The changing scenery keeps your mind stimulated and gives you a necessary break from electronics – something you won’t get on a treadmill pointed right at a TV.

Perk 3: Healthy Spine, Healthy Life!

Let’s face it – sometimes November weather seems like it’s begging us to forgo exercise regimens forever and curl up on the couch and watch movies instead. Down time is a crucial part of self-care, but we can’t let it take over! The simple movement of consistent walking -and limited time spent seated with bad posture- is what will keep your spine healthy for years to come. And if your spine suffers, even that easy post-dinner walk on Thanksgiving might become too painful for you. Back pain can severely limit mobility and leave you in that vicious cycle of needing to move to get better, but avoiding movement because it hurts. So why not do your best to eliminate that risk altogether, and stay active while enjoying this November outside? If you want to feel the burn before Thanksgiving, check out our two Wednesday Turkey Burn classes right here in Portsmouth!

If you are already struggling with back pain, and don’t know how to move forward, check out our free guide to fixing your own back. And if you have any questions, feel free to visit our website, Facebook page, or send an email. We’d love to hear from you!