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FISHINGLADY66's Photo FISHINGLADY66 Posts: 200,228
9/22/13 9:24 P

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Great information. I liked the walking article. Thank you very much.

Irene from Missouri

Any type of action always drives motivation.

"Arriving at one goal is the starting point to another." - John Dewey


 
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MILLYMOUSE1's Photo MILLYMOUSE1 Posts: 7,914
9/22/13 4:36 A

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6 Ways to Get Your Couch Potato Moving Remember use it or lose it

www.doctoroz.com/videos/6-ways-get-y
ou
r-couch-potato-moving


Co-Leader Chair Exercise Team

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Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.


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9/14/13 2:20 P

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yes, I can understand a little of what it must be like - there are days when my left side doesn't want to cooperate and walking becomes dangerous. I'm thankful not to have it all the time.


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
9/14/13 2:01 P

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I have difficulty walking and use a walker. I can't lift my feet up and so a lot of the time my toe hits first. I also have drop foot, which makes it even harder, but I will try.

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9/14/13 10:02 A

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Walking posture article from The Telegraph gives these tips
www.telegraph.co.uk/health/wellbeing
/7
935172/How-to-walk-A-step-by-step-guR>ide.html



Walk this way

Relax shoulders and keep them back and down

Stand tall with a slightly lifted chest and a straight back

Opt for a rucksack that distributes weight evenly across shoulders

Bend arms 90 degrees at the elbow and swing in time with the opposite leg. This balances the body

Point chin down and pull in slightly to place neck in a neutral position. This supports the head and prevents neck pain

Check hips are level; knees pointing forwards. keep pelvis tucked under torso

Check steps are of equal length

Don't tilt your head to one side, hold it straight

Don't slump your shoulders

Don't strike the ground with your toe first. use your heel first, then feel the pressure roll towards balls of your feet, then push off your toes

Source: Richard Handford, Society of Chiropodists and Podiatrists




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9/13/13 10:11 A

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Sitting posture for back pain
From the author of * 8 Steps To A Pain-Free Back *

Watch the video first to be sure this is something you should do!

www.youtube.com/watch?v=n9CDhcVTAdc


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9/12/13 8:11 A

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emoticon emoticon emoticon emoticon emoticon

Sitting With Good Posture

Regardless of what your mother may have said, sitting up straight requires a stable, balanced position of the pelvis. Along with this, you need to develop awareness of ideal body alignment and to strengthen core muscles. (Core muscles hold you upright.) Your mother may also have told you that good things are worth working for. On this point, she is standing on solid ground. Good posture is a habit, and it requires consistent practice.

Read the rest here: backandneck.about.com/od/ergonomics/
ht
/goodsittingposture.htm


emoticon emoticon emoticon emoticon emoticon


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
9/11/13 1:18 P

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I have all these problems! Very informative!

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9/11/13 7:03 A

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5 Most Common Posture Problems (and how to fix them)

by Marc Perry, CSCS, CPT | November 28, 2011 | Updated: May 9, 2013

Last week I attended a full day workshop on “Posture and Movement Analysis” in NYC.1 About 25 fitness professionals showed up, all of whom exercise regularly. After we conducted a posture assessment for each other, we were shocked to learn that EVERYONE had moderate to severe posture problems.

It is very possible that you too have a moderate to severe postural problem that can affect your health and performance. I must admit I have a small to moderate degree of every postural deviation listed in this article!

Continue reading here: www.builtlean.com/2011/11/28/posture
-p
roblems/



emoticon emoticon emoticon emoticon


I know I have most, if not all, of these problems - my feet overpronate even when I'm sitting.
My purse always slips off my shoulders because my shoulders are so round. And I slouch a lot.
I'm going to print this article out and work on one thing at a time.


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
9/10/13 2:13 P

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I used to use two full pillows. My friend always used a flat pillow and I used to make fun of her. Now I use a single flat one, if I have to use a full one, my neck hurts.. I got a new mattress that was as hard as I could find and it seems to help my back.

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9/10/13 12:14 P

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emoticon Good Sleeping Posture Helps Your Back emoticon

Most everyone knows that good posture is important, but good posture doesn't apply just to sitting and standing. The muscles and ligaments of your back relax and heal themselves while you sleep. In order to protect your back, good posture is important while sleeping.

Read the tips here:
www.yalemedicalgroup.org/stw/Page.as
p?
PageID=STW032021


emoticon emoticon emoticon emoticon emoticon

I have terrible sleep posture - I'm all over the place with pillows everywhere. I'm sure we need a new bed - when I've lost the weight a new bedroom set is going to be one of my rewards.


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
9/9/13 2:21 P

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More good info. I avoid most of these, but not all as I have to remind myself to sit up straight(just like my mother always said)!

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9/9/13 7:58 A

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From Spine-Health.com www.spine-health.com/wellness/ergono
mi
cs/identifying-incorrect-posture


Examples of Bad Posture and Back Support:

The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

Slouching with the shoulders hunched forward
Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
Carrying something heavy on one side of the body
Cradling a phone receiver between the neck and shoulder
Wearing high-heeled shoes or clothes that are too tight
Keeping the head held too high or looking down too much
Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture


Continue reading the Guidelines to Improve Posture at this link:
www.spine-health.com/wellness/ergono
mi
cs/guidelines-improve-posture


emoticon emoticon emoticon emoticon


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
9/8/13 6:25 P

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I look forward to your tips!

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9/8/13 9:14 A

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To go along with our Straighten Up! Posture Challenge I'll be posting posture tips this week!

Today's tip is basic but sometimes we need a reminder of the basic things.

Stand Up for Good Posture

Paying attention to proper posture when you stand can help reduce muscle strain that can cause back pain. Check your posture throughout the day...

Follow the link to continue reading the tips for proper standing posture www.yalemedicalgroup.org/stw/Page.as
p?
PageID=STW032022



emoticon emoticon emoticon emoticon emoticon


Join our Straighten Up! Posture Challenge - simple exercises that only take a few minutes each day

Click here! www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=11058x32265R>x54821019


Edited by: A_BIT_AT_A_TIME at: 9/8/2013 (09:15)

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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
8/3/13 5:31 P

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I bought plain yogurt by mistake and was going to add fruit to it, but I may try cinnamon also! Thanks for the info.

EMMABE1's Photo EMMABE1 Posts: 16,757
8/3/13 1:19 A

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LJCANNON's Photo LJCANNON SparkPoints: (246,118)
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7/30/13 4:05 P

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emoticon Although Coffee really doesn't wake me or keep me awake (note that I have a 20 ounce Cup of Coffee every night at Bedtime, and it is NOT DeCaf, LOL!), I am going to try these. It sounds as if they would start the day off on a Great Note!!

Edited by: LJCANNON at: 7/30/2013 (16:06)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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EMMABE1's Photo EMMABE1 Posts: 16,757
7/29/13 2:25 A

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Especially for Jeannie - but for anyone else who just has to have a cup of coffee first thing on waking this article has 3 ways to wake up fresh and invigorated withought the early morning cafine shot

Wake up without coffee

Beth Levine investigates three ways to get up and at 'em without downing a cup of caffeine as soon as you leave the sack.

www.bodyandsoul.com.au/sex+relations
hi
ps/wellbeing/wake+up+without+coffee,R>18197?


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LJCANNON's Photo LJCANNON SparkPoints: (246,118)
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7/29/13 12:35 A

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emoticon Thank you for Linking this, I am glad you enjoyed the Blog! I borrowed my Son's computer this evening to try and catch up on some Sparking & e-mails. Not sure when I will have a Computer again. But at least I can stay in touch with my Phone and the Library Computer!!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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EMMABE1's Photo EMMABE1 Posts: 16,757
7/28/13 8:41 P

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Jeannie wrote a great blog today - that sums up well the reasons for exercise -

Exercise: The Triple Whammy www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5436543#cR>omments


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LJCANNON's Photo LJCANNON SparkPoints: (246,118)
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7/27/13 9:56 P

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emoticon I think my #1 Motivation is a Combination of wanting to Strengthen my Core, Strengthen My Bones, and Improving my Balance. I am reminded every single day of how easy it is to loose your Mobility and how drastically it changes your entire Life.
emoticon Plus, the pain in my Knees and Back has decreased Dramatically since I started Exercising! I DON'T want to have to deal with that Pain again.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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EMMABE1's Photo EMMABE1 Posts: 16,757
7/27/13 7:27 P

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Today's Tip
emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

We all know how easy it is to sit on our butts all day - and NOT exercise - but do we know why we should exercise?? And I can tell you there are far more reasons to exercise than you will ever think of for sitting on butt!!

Because it makes you feel confident
Because it helps you get stronger
Because exercise helps combat depression
Because you'll feel proud of yourself
Because you have goals you want to reach
Because you'll feel bad if you don't
Because you want to move forward, not backward
Because it burns more calories than not working out
Because it improves your heart health
Because you want a great butt

These are the first 10 reasons out of 100 (yes 100) great reasons to exercise TODAY and EVERY DAY!!
Read:
100 Reasons You Should Work Out Today
www.sparkpeople.com/blog/blog.asp?po
st
=100_reasons_you_should_work_out_today


emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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IKACEY's Photo IKACEY Posts: 2,579
7/25/13 11:00 P

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Good information and a good quiz. Thanks Ann. Reinforced the need to ALWAYS measure! I know how easy it is to get in the habit of eyeballing it and having it turn out too much when you measure it.

"Life is 10% what happens to you and 90% how you react to it"

"No one can make you feel inferior without your consent." Eleanor Roosevelt

"Taking ACTION is the ultimate power of Motivation. Nothing beats it, period."
Edgar Ng

"Some people quit due to slow progress, never grasping the fact that.......slow progress.....is progress."




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FISHINGLADY66's Photo FISHINGLADY66 Posts: 200,228
7/25/13 9:37 P

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Thanks for this information.

Irene from Missouri

Any type of action always drives motivation.

"Arriving at one goal is the starting point to another." - John Dewey


 
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EMMABE1's Photo EMMABE1 Posts: 16,757
7/25/13 8:19 P

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Today's tip
Measure your foods - don't just think - "that looks about right " It never is and as time goes on visual portions creep bigger and bigger!! So keep a measuring cup and spoon set on your kitchen bench handy for checking ALL portion sizes.

If you don't know what size portion you should be having - read

The Portion Distortion Guide
A List of Serving Sizes
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=177


And if you think you do know your portions - try this and you get Sparkpoints for doing it too!!

Portion Distortion Quiz - SparkPeople Nutrition Quiz
www.sparkpeople.com/resource/quizzes
_q
uestions.asp?quizid=32


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
7/25/13 8:15 P

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I went to a speech therapist for awhile that gave me the same tips. I was surprised that I wasn't even BREATHING right!

EMMABE1's Photo EMMABE1 Posts: 16,757
7/25/13 8:05 P

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Nancy dear - I have a million and one tips I could give you!! I will NEVER get done!!

Everyone smiles in the same language.

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NANCYRUBIO's Photo NANCYRUBIO Posts: 318,417
7/25/13 5:29 P

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I just copy these to my email account. When you get done, I will print them out. emoticon

Depression is the impression left by fear. Be willing to fight the fear. Conquer it with love.

Nancy Rubio
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EMMABE1's Photo EMMABE1 Posts: 16,757
7/24/13 11:33 P

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Breathing Awareness and Deep Breathing (no! this does not count as exercise!!)

1. Lie down or sit in a comfortable chair, maintaining good posture. Your body should be as relaxed as possible. Close your eyes. Scan your body for tension.
2. Pay attention to your breathing. Place one hand on the part of your chest or abdomen that seems to rise and fall the most with each breath. If this spot is in your chest you are not utilizing the lower part of your lungs.
3. Place both hands on your abdomen and follow your breathing, noticing how your abdomen rises and falls.
4. Breathe through your nose.
5. Notice if your chest is moving in harmony with your abdomen.
6. Now place one hand on your abdomen and one on your chest.
7. Inhale deeply and slowly through your nose into your abdomen. You should feel your abdomen rise with this inhalation and your chest should move only a little.
8. Exhale through your mouth, keeping your mouth, tongue, and jaw relaxed.
9. Relax as you focus on the sound and feeling of long, slow, deep breaths.

Complete Natural Breathing

1. Sit or stand with good posture.
2. Breathe through your nose.
3. Inhale, filling first the lower part of your lungs then the middle part, then the upper part.
4. Hold your breath for a few seconds.
5. Exhale slowly. Relax your abdomen and chest.

Practice these two exercises, in whatever combination feels best for you, for ten minutes, twice a day.

(Taken from Davis, Eshelman, and McKay; The Relaxation and Stress Reduction Workbook, 2nd edition; New Harbringer Publications, 1982.)


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EMMABE1's Photo EMMABE1 Posts: 16,757
7/24/13 11:14 P

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Good point Cerebellum - Breathing!! The following advice from Coach Nicole:
When you exercise, however, your working muscles demand greater amounts of oxygen and you create more carbon dioxide waste as a result. This results in an automatic increase in your respiration rate. But exercisers—especially new ones—shouldn't take this process for granted. Becoming more aware of your breath can help you feel more comfortable (breathing too slowly can increase your heart rate and affect your perceived intensity), prevent complications (like dizziness or faintness that can result from a lack of oxygen), and get more out of your workouts. Here's what you need to know to breathe properly during five common types of exercise. (read on)

How to Breathe During Exercise
The Ins and Outs of Proper Breathing for Every Workout
www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1424


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CEREBELLUM's Photo CEREBELLUM Posts: 3,780
7/24/13 9:01 P

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I always try and sit up straight when I am exercising, but sometimes I can't do it. I also forget to breathe sometimes. Thanks for the reminder!

JUDY5900's Photo JUDY5900 SparkPoints: (9,472)
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7/24/13 8:28 P

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Good reminder.

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Went to my Movement/Neurologist today. I don't do well with physical therapy. When he told me the exercises he wanted me to do, I cheered up. Told him I knew where to find them. Thank you for all you have done for the team and me!

Depression is the impression left by fear. Be willing to fight the fear. Conquer it with love.

Nancy Rubio
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CANADIANFROG09's Photo CANADIANFROG09 Posts: 1,994
7/24/13 7:23 P

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Great advise! emoticon emoticon

Edited by: CANADIANFROG09 at: 7/24/2013 (19:23)
Ane Marie
Hamilton On, EST



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EMMABE1's Photo EMMABE1 Posts: 16,757
7/24/13 5:08 P

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When Sitting, but especially when doing chair exercise - Sit up straight - so you use both back and core muscles - by doing this you will strengthen those muscles and this will help with balance.
When doing Chair Exercise - or any exercise - ALWAYS engage your core muscles - again to strengthen them and assist in balance!!

Everyone smiles in the same language.

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