The Importance of Monitoring Blood Pressure

Sep 2, 2021 | Blood Pressure, Exercise

The Importance of Monitoring Blood Pressure

Did you know that high blood pressure affects nearly half of the United States adult population and is the fifth leading cause of death? If left uncontrolled, high blood pressure puts adults at risk of multiple heart problems such as heart disease and stroke. That being said, it’s important to monitor your blood pressure levels on a regular basis. The ideal blood pressure range should be below 120/80 mmHg (millimeters of mercury). Anything above 130/80 mmHg is considered hypertension, also known as high blood pressure. Fortunately, modern technology now allows you to easily monitor your own blood pressure from the comfort of your home. At-home blood pressure monitors can be found at almost any drug or retail stores such as Walgreens, CVS, Wal-Mart, or Target. The price range for a digital blood pressure monitor can vary anywhere between $25-$100 depending on your requirements. According to Wirecutter, here is a list of the best blood pressure monitors to use at home.

Now that you know the importance of monitoring and maintaining healthy blood pressure levels, you may be wondering what you can do to lower your blood pressure. Depending on the severity of your blood pressure levels, your physician might put you on blood pressure medicine. However, there are a couple lifestyle changes you can make to help manage high blood pressure. I’m sure you’ve heard it a thousand times before, but regular exercise does wonder for your heart health. Even simple physical activities, such as walking for 30 minutes a day, can make the biggest difference in your blood pressure. You should also monitor your salt intake to make sure you’re consuming no more than the recommended 2,300 mg of sodium per day. Try incorporating more whole foods into your diet and season your food with herbs and spices instead of extra salt. Make sure you consult with your doctor before making any lifestyle or dietary changes to decide what’s best for you.

Sources:

Jennings, K.-A. (2020, July 26). 15 natural ways to lower your blood pressure. Medical News Today. https://www.medicalnewstoday.com/articles/318716. Mayo Clinic Staff. (2019, November 19). How high blood pressure can affect your body. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045868. Spader, C. (2021, April 2). Blood Pressure Monitoring. Healthgrades. https://www.healthgrades.com/right-care/high-blood-pressure/blood-pressure-monitoring.

United Health Foundation. Explore High Blood Pressure in the United States. America’s HealthRatings. https://www.americashealthrankings.org/explore/annual/measure/Hypertension/state/ALL.

Tips to Alleviate Joint Pain

Aug 23, 2021 | Exercise, seniors

Tips to Alleviate Joint Pain

Joint pain and discomfort can occur in all different parts of our bodies and tend to get worse as we age. Your joints begin to require extra TLC (tender love and care), and depending on the severity of your joint pain, it may be best to seek treatment with a medical professional. However, there are a few precautions and lifestyle changes you can make to help the discomfort associated with stiff and achy joints. One of the best things you can do is exercise. Staying in shape through light exercise helps strengthen the muscles around your joints and promotes joint flexibility. You don’t want to do any heavy lifting or run a marathon, try sticking to low-impact activities such as walking, cycling, or even swimming. Along with exercise comes weight management. Carrying around extra weight can increase joint pain and pressure, especially when it comes to your hips and knees. If your weight is contributing to your joint discomfort, it’d be best to consult with your primary care doctor to discuss a weight loss regimen that works for you.

Did you know your diet can significantly impact your joints? Inflammation in the body can be a contributing factor to joint discomfort. Processed foods such as sugary treats, red meats, and fried foods can cause an inflammatory response in the body. Therefore, you want to decrease your intake of inflammatory foods and increase your intake of fruits and vegetables. Fatty fish in particular is rich in vitamin D and omega 3’s which can contribute to healthy joints. If you’re not a fan of fish, fish oil pills are a great alternative, however, be sure to consult with your doctor before taking any new supplements. If you’re looking for a quicker fix, you can try a hot or cold compress. Icing your joints with an ice pack or frozen bag of vegetables throughout the day can offer fast relief. If you have the time, try taking a warm bath to reduce discomfort, as well as destress your body and mind.

Sources: Cleveland Clinic. (2018, March 28). Joint Pain: Symptoms, Causes, and Treatment. https://my.clevelandclinic.org/health/symptoms/17752-joint-pain. Ellis, M. E. (2020, May 22). 9 Ways to Get Relief from Arthritis Pain Naturally. Healthline. https://www.healthline.com/health/osteoarthritis/arthritis-natural-relief.

Health Essentials from Cleveland Clinic. (2020, December 29). The Best Food to Help Relieve Your Joint Pain. https://health.clevelandclinic.org/the-best-food-to-help-relieve-your-joint-pain/.

Health Benefits of Stretching

Aug 9, 2021 | Exercise, seniors

Health Benefits of Stretching

You may hear the word “stretching” and think it’s something only athletes need to do. However, that couldn’t be further from the truth. Stretching keeps your muscles strong and flexible and is particularly important for healthy joints. If you don’t stretch, your muscles will become tighter over time, making physical activity more difficult. Stretching can also increase blood flow to your muscles, and in turn improve your body’s circulation. Although stretching is important for people of all ages, seniors in particular should stretch on a regular basis to reduce the risk of joint pain and muscle damage.

Furthermore, did you know stretching could also help your body relax and destress? Stretching can be a great form of stress relief, especially if you combine stretching with meditation or soothing music to help clear your mind.

Now that you know the benefits of stretching, how do you get started? There are two main types of stretching: dynamic stretching and static stretching. Dynamic stretching is the type of stretch you do before you work out to prepare your muscles for action. This includes mild movements such as high kicks, hip rotations, and shoulder twists. Once you’re done with your physical activity of choice, you’ll want to wind down with static stretches. These stretches are held for short periods of time, about 10 to 30 seconds, and will vary depending on what muscle group you worked. You’ll want to set aside about 5 to 10 minutes for stretching every day, even on the days you don’t exercise.

However, to get the most benefits out of stretching, be sure to stretch before and after any physical activity.

Sources:

Harvard Health. (2019, September 25). The Importance of Stretching. https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching.

Lindberg, S. (2018, June 18). 9 Benefits of Stretching: How to Start, Safety Tips, and More. Healthline. https://www.healthline.com/health/benefits-of-stretching.

McCoy, J. (2020, December 24). 11 benefits of stretching that will make you want to move your body. SELF. https://www.self.com/story/benefits-of-stretching.

Health Benefits of Walking

Jul 6, 2021 | Exercise

Exercises You Can Do While Sitting

Apr 15, 2021 | Exercise, Uncategorized

Exercises You Can Do While Sitting

Let’s face it, as much as we’d love to get a good workout in on a daily basis, it’s just not always possible. With the COVID-19 pandemic and many gyms still being closed, it’s become even harder to find the motivation to workout. However, did you know there are numerous simple yet effective workouts you can do from your seat right now? Whether you’re working at your desk or watching tv, there’s bound to be an exercise that works for you.

Arm Circles

Sit up straight and raise your arms up to your sides, parallel to the floor. Move your arms in fast clockwise motions, gradually making the circles bigger. Do 20 arm circles, then take a 20-second break. Reverse the direction and repeat this exercise as needed. This exercise works your shoulders, upper arm, and back.

Overhead Tricep Extension

For this exercise, you can grab a lightweight item such as a book, or you can do it without any extra weight. Sit up tall and reach your arms straight up over your head close to your ears. Lower your hands behind you down the back of your head and neck. Then, lift your hands back up until your arms are straight up over your head. Remembering to keep your arms close to your ears. Complete 3-4 sets of 10-15 reps to get the best results.

Overhead Press

You’ll want to use some form of weights for this exercise. If you don’t have dumbbells, you can use a household item such as a water bottle or soup can. Sit up straight and extend your arms to your sides. Bend your elbows so your fists are aligned with your ears. Push the weights up above your head, then lower again. Perform 4 sets of 15 reps. This exercise works your shoulders.

Seated Marches

First, you will need to steady yourself in a chair or on the couch. This is best achieved by placing your hands on the side of your chair or next to the hips. While sitting with your knees bent on a chair, lift your left thigh up as high as feels comfortable, then slowly lower your leg. Repeat the same action with your right leg like you’re marching. Aim for 15 marches on each leg for 3-4 sets. This exercise engages your core and cardiovascular system.

Calf Raises

Sit at the edge of your seat with your feet firmly planted on the ground. Squeeze your calves and raise your heel off the floor. Hold the contraction for a second before slowly lowering your heel. Repeat this exercise for 4 sets of 25 reps.

Sources

Mansfield, B. (2020, January 18). 7 exercises while sitting down in a Chair (great for work or home!). Retrieved from https://www.yourmodernfamily.com/exercise-sitting-down/

Polish, J. (2020, May 25). 13 exercises you can do while sitting. Retrieved from https://www.bustle.com/p/13-exercises-you-can-do-while-sitting-22915031

Williams, L. (2020, March 25). 11 accessible Chair exercises for older adults. Retrieved from https://www.verywellfit.com/chair-exercises-for-seniors-4161267

Tips to Stay Healthy During the COVID-19 Pandemic

Jan 18, 2021 | Exercise, suggestions

Tips to Stay Healthy During the COVID-19 Pandemic

With reports of COVID-19 cases rapidly increasing, it’s now more important than ever to take charge of your wellbeing by following necessary health precautions. Not only is it important to consistently wash your hands and practice social distancing, but also supports your mental and physical health by partaking in self-care. There are numerous ways to practice self-care such as getting adequate amounts of sleep, drinking lots of water, and eating healthy foods. I’ve created a list below of ways you can keep you and your family healthy during the COVID-19 pandemic.

Diet

As the saying goes, you are what you eat. If you’re eating highly processed foods with little nutritional value, over time that could lead to health problems. Instead, opt for fresh fruits and vegetables and lean meats. You’ll want to particularly look for foods that boost your immune system such as citrus fruits, broccoli, and garlic. Also, make sure you’re staying hydrated by drinking lots of water throughout the day, and ditch the sugary drinks.

Exercise

Even though gyms may not be open, that doesn’t mean you can’t add some exercise to your daily routine. If you feel comfortable, taking a walk around your neighborhood or out in nature can do wonders for your mind and body. If you’d prefer to stay indoors, there’s plenty of free workout content on YouTube you can do from the comfort of your living room.

Stress Management

There’s no doubt that the COVID-19 pandemic has taken a toll on almost everyone’s mental health. Whether it be financial stress or feelings of isolation, it’s important to find healthy coping mechanisms. Reading, meditating, and working on hobbies that bring you joy are great ways to relieve stress. If you can’t see your loved ones in person, try a video chat service such as Zoom or Skype to feel more connected to friends and family.

Sources: Fitzgerald, T. (2020, November 05). Tips For Staying Healthy During The Coronavirus Situation. Retrieved from https://blog.solsticebenefits.com/solstice-member-blog/tips-for-staying-healthy-during-the-coronavirus-situation Jones, J. (2020, May 22). COVID-19: Lifestyle tips to stay healthy during the pandemic. Retrieved from https://health.mil/News/Articles/2020/05/22/COVID-19-lifestyle-tips-to-stay-healthy-during-the-pandemic National Center for Immunization and Respiratory Diseases. (2020, December 11). Mental Health and Coping During COVID-19. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html