5 Tips for Walking in the Summer
Category: NS Walks
Why you need to build your bank account of strength & how to do it!
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By Laura Lundquist, PT
Registered International Sport Physical Therapist, FCAMPT, Diploma Sport Physiotherapy
Zoomers Physiotherapy & Health Solutions, Halifax
I often use the analogy of a bank account to teach the importance of maintaining strength as we age. At first glance, it seems like an odd comparison, but stick with me and I think you’ll see how it actually makes a lot of sense.
The analogy:
Your body has a bank account of strength. There is a “threshold” amount of strength that is required to help your body function at its best. If your strength drops below this “threshold”, you often experience symptoms of pain and dysfunction. It is often at this point that you are referred for physiotherapy.
The challenge:
Through physiotherapy, you can rebuild strength in the affected areas. Once you meet this “threshold” of strength, you feel better; the pain and dysfunction lessen or resolve. This is the point at which many clients stop physiotherapy and stop working on strength-training.
The reality:
If you have not “built up” your strength account significantly beyond that “threshold” level, you remain at high risk for a return of your pain/dysfunction. After the age of 40, we tend to lose strength, balance and mobility every year unless we are actively working to maintain or regain it. This strength loss can be as much as 1-2% of your strength every year.
Most of us are used to managing our financial bank accounts. With finances, we sometimes refer to keeping some savings in a “rainy day account” to have us prepared for unexpected costs or hardships. We need to approach our strength the same way. The demands placed on our body can change for a number of reasons (both good and bad). It is important to ensure we have prepared ourselves to meet those changing demands; this is especially true as we age. We need to build up our bank accounts of strength.
The solution:
Maintaining and gaining strength needs to be an ongoing process. It is best to engage in exercises that load our muscles at least 2-3 times each week to promote good health. Although activities like walking, cycling and swimming have many health benefits, they do not give us a lot of strength building.
There are many great exercises that can be done at home to help you build strength. Knowing which ones are right for you and how many to do can help make sure you get the most out of your program. Consider seeing a physiotherapist to get a program built to match your unique needs. In the meantime, here are a few great exercises that you can try:
- Sit to Stand: practice standing up and sitting back down with good control throughout the movement
- Heel Raises: hold a countertop for balance and rise up on your toes, hold for 3 seconds and then slowly lower back down
- Counter Push-Ups: Use your kitchen counter as the base for your hands in a partial push-up
The best exercises are the ones that get done! So, pick a few strength-building exercises that you won’t mind doing and start by adding them into your weekly routine 2-3 times each week. Building a bank account of strength today pays you back tomorrow as it will limit pain and dysfunction. Feeling well will allow you to live the life you love!
About the Author
Laura Lundquist is a physiotherapist whose passion for healthy active aging prompted her to open Zoomers Physiotherapy and Health Solutions in Halifax. More information about Zoomers’ health-care and Club Z fitness services can be found at www.zoomershealth.ca or by calling 902-453-1525. Located at 291 Horseshoe Lake Dr., Halifax.
Stretch for Success with Your Walking Program
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By Laura Lundquist, PT
Zoomers Physiotherapy & Health Solutions, Halifax
On average, we take approximately 1,000 steps in every 10 minutes that we walk. Following a regular stretching routine is an effective way to manage the normal muscle tightness created by all those steps! Keeping those muscles supple is key in reducing the risk of pain developing in our ankles, knees, hips and lower back.
As a physiotherapist, I regularly teach clients which stretches can optimize their walking performance and safety. Read on for the answers to the three questions that I answer most often about stretching.
When should I stretch?
In the last 20 years there has been some great research that shows that although a warm-up is important, doing static (holding positions for 20-30 seconds) stretching prior to activity isn’t generally effective in managing muscle tightness. However, static stretching after exercise is recommended. Ideally this stretching should be done while your muscles are still “warm” from your walk, within 15-20 minutes of finishing your route.
Which stretches should I do?
Each of us may benefit from slightly different stretching routines due to our health history. However, there are several stretches that are generally well-tolerated and effective to manage the normal muscle stiffness that can result from a walking routine. Here are my three favourite stretches to maximize performance and comfort when walking:
Calf
- Stand facing the wall and step one leg backward.
- Keep the back leg straight (heel down) and bend the front knee.
- A stretch should be felt in the back of the lower leg, below the knee.
*Tip: Keep both feet pointed forward to maximum stretch!
Quadricep
- Stand holding something for balance.
- Place one foot up on the seat of a chair behind you while continuing to stand in upright posture.
- A stretch should be felt in the front of the thigh near the knee.
*Tip: Avoid cramping in the back of the thigh by resting the leg fully on the chair.
Hip Flexor
- Stand holding something for balance.
- Take a large step forward and keep the front knee bent.
- Lift the back heel up while letting the back knee bend slightly.
- A stretch should be felt in the front of the thigh near the hip.
*Tip: Stand tall but avoid arching in the lower back.
How long should I hold each stretch?
Each stretch should be held for 20-30 seconds and repeated two to three times on each side. They should not cause pain in the muscles or joints. You may find that you can move “deeper” into the stretch as time progresses but as long as you are feeling a gentle pull in the target muscle, the stretch is effective; you should not feel like you are forcing it.
If these positions are painful or don’t work for you, visit your physiotherapist for an individualized assessment and stretching prescription based on your specific needs. We have a lot more than three muscles in our legs, you might benefit from stretching additional muscles as well!
About the Author
Laura Lundquist is a physiotherapist whose passion for healthy active aging prompted her to open Zoomers Physiotherapy and Health Solutions in Halifax. More information about Zoomers’ health-care and Club Z fitness services can be found at www.zoomershealth.ca or by calling 902-453-1525. Located at 291 Horseshoe Lake Dr., Halifax.
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