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Alleviate Common Aches and Pains Through Low-Impact Exercise

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Have you noticed that with each passing year, everyday tasks like bending, reaching, or kneeling require a little more effort? If you have, rest assured – you’re not alone! As we age, it’s entirely natural to encounter familiar aches and pains that can make our daily routines feel a tad more challenging. Simple movements may quickly reveal discomfort, often arising from inflammation that our joints undergo over time. However, in the midst of the hurdles that come with aging, incorporating low-impact exercise into our schedule can serve not only to alleviate these aches, but also to strengthen our bodies against future bouts of tension. These gentle exercises play a pivotal role in improving the body’s blood circulation, ultimately mitigating inflammation by reducing lactic acid and promoting graceful aging. In this post, we will cover three low-impact exercises designed to alleviate common aches and pains, ensuring a more comfortable and active lifestyle.

Yoga

Yoga is a tried and true practice that has been known and enjoyed for over 5,000 years. Not only does yoga improve mental health by providing a healthy release for stress, it has also been proven to reduce inflammation, build strength, improve flexibility, and promote balance. Some studies have found that practicing yoga on a weekly basis has provided more effective pain relief than certain procedures. The best part about Yoga is that you can practice from the comfort of your own home! Grab a mat from a local sports store, find a yoga instructor online, and start practicing for 20 to 30 minutes per day for optimal results.

Water Aerobics

If you enjoy spending time in the water and want to experience relief from aches and pains, joining a water aerobics class could be worth considering. Water aerobics provides numerous benefits for alleviating common discomforts, primarily due to water’s buoyancy, which reduces stress on muscles and joints that result from gravitational pull. Practicing water aerobics provides a refreshing workout while simultaneously building strength through activities like treading water and swimming laps. Those dealing with chronic pains such as arthritis, hip, and knee pain often find relief in the soothing movements of water aerobics.

Pilates

Pilates is an excellent choice for anyone seeking an exercise regimen that balances challenge with gentleness, making daily activities feel a little more manageable. Pilates targets the core muscles through low-impact movements, prioritizing the development of strength, flexibility, and posture. By integrating Pilates into your weekly routine, you can expect to experience a reduction in discomfort when performing daily tasks like lifting, sitting, or bending. Whether you opt to practice Pilates from home or prefer the structured environment of a local studio, the adaptability and accessibility of this exercise caters to individuals of all ages and fitness levels.

 

Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

How You Can Succeed in Your New Year’s Resolution

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As we wrap up 2022 and head into the new year, many of us are thinking about what we want to accomplish in 2023. Each year, thousands of people across the globe create New Year’s resolutions and are eager to hit the ground running come January. But did you know that only 9-12% of people who set resolutions actually achieve their goals?  Wanting to live a healthier lifestyle is admirable, but it’s important to set yourself up for success in order to maintain your goals for the long run. Here are a few tips on how to succeed in your New Year’s resolution.

Set Realistic Expectations 

Setting realistic expectations is key to maintaining your goals. People who are the most successful in sticking to their resolutions understand their limits and don’t exceed those boundaries. You’ll want to limit the number of resolutions you pursue, develop a strategy, and start with small steps. Having too many goals on your list will overwhelm you and decrease your motivation. Make a list of five goals that you want to achieve and choose the top two or three that are the most important to you. 

Once you decide which goals you will work towards, break them down into simple steps. It’s best to start out with small steps to develop the good habits needed to build endurance. For example, if your goal is to focus on improving your mental health, create a list of action items that you can complete every week. Plan to get outside on your favorite trail, or cook your favorite meal on the weekends. If your goal is to read more, start by choosing one book that you’re interested in and read 10 pages each night before bed. Before long, you will get into the habit of reading each evening and you’ll be ready to increase the number of chapters that you read before bed!

Get Support

Don’t try to tackle your goals by yourself. Find a friend or your spouse to join you in building a healthy lifestyle together. If they have the same resolution as you, set up a time to work towards your goal together. Start a book club or go on a hike together when your schedules allow for it! Even if your friend or spouse has a different goal, you can still plan weekly check-ins to share your progress or helpful tips. Having another person on your journey will also make the process more enjoyable. Celebrate each other’s milestones and encourage one another through difficult days.

Take it Slow

Remember that Rome wasn’t built in a day. Likewise, the success of your New Year’s resolution won’t happen overnight. It takes time and dedication to make lifestyle changes, but the payoff will be worth it. Acknowledge that there will be days when you miss a workout session or forget to read before bed – that’s okay! Just because you have an “off day” does not mean that you’ve stopped working towards your goals. Show yourself some grace and don’t give up. 

 

 

Ready to bring balance and vitality back into your life? Connect with us online or give us a call at (901) 312-7899.

Breast Cancer Awareness Month: 5 Things you can do to Prevent Breast Cancer

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October is recognized as Breast Cancer Awareness month. It’s a time to remember those we’ve lost to the disease and support the courageous women and men who are currently fighting breast cancer. Unfortunately, breast cancer is familiar to many. According to the American Cancer Society, about 13% of women in the United States will develop breast cancer at some point in their lives. Though it’s rare, men can also develop breast cancer through genetics, age, alcohol abuse, obesity, exposure to radiation, and other illnesses. Thankfully, there are several practices that you can implement into your daily routine to prevent breast cancer and live a healthy lifestyle.

Here are five things that you can do to prevent breast cancer.

1 – Self-Evaluation & Mammograms

It is recommended that women check themselves for breast cancer about once every month. This can be done from the privacy of your home and is a quick way to identify abnormalities in the breast tissue. To self-evaluate, stand in front of the mirror and look at the appearance of your breast. If there is any swelling, leakage, or noticeable lumps, schedule an appointment with your gynecologist as soon as possible. You can also examine yourself by lying down with one arm reached over your head. Use your other hand to apply pressure in a circular motion on your breast and underarm. Men are also encouraged to self-evaluate every once in a while, especially if there is a family history of breast cancer. For women 40 years and older, it is recommended that you visit the gynecologist every two years for a mammogram.

2 – Maintain a healthy weight

Maintaining a healthy weight is a great way to reduce the risk of breast cancer. Being overweight or obese increases the risk, as excess fat tissue in the body raises insulin levels. Having an unhealthy amount of insulin has been correlated with breast cancer. While it is not proven that avoiding weight gain decreases the risk of breast cancer, reducing extra weight will significantly improve your overall health and decrease your chances of developing other diseases.

3 – Exercise

Many studies have found that moderate to vigorous exercise is linked to a reduced risk of breast cancer. The American Cancer Society recommends that adults get at least 150-300 minutes of moderate exercise each week. Moderate to vigorous exercise can include a brisk walk or bike ride, yoga, or swimming. If vigorous sounds a little too intimidating or painful, plenty of tips are available to help you develop a pain-free exercise routine. The main point is that exercise will help you maintain a healthy weight and reduce your risk of many illnesses such as diabetes, heart disease, stroke, and other types of cancer.

4 – Avoid tobacco

Though often associated with lung cancer, tobacco usage has a large impact on the chance of developing breast cancer. For some, tobacco abuse has also been shown to decrease the chances of survival after diagnosis. Smoking can also add complications from breast cancer treatment, including lung damage from radiation therapy, prolonged recovery after surgery, and a higher risk of blood clots from hormonal therapy medication. Refraining from smoking and avoiding second-hand smoke will help protect you from breast cancer and a myriad of other illnesses.

5 – Visit Exceed to talk about hormonal therapy and other ways to reduce the risk of breast cancer.

Some breast cancers are spread by the hormones estrogen and progesterone. Cancer cells need these essential hormones to continue growing. Hormone therapy can be used to treat breast cancer by essentially starving cancer cells of the estrogen and progesterone they require. It’s important to discuss hormone therapy treatment with a medical professional to determine if it is right for you. Schedule an appointment at Exceed to get your hormone levels tested and speak with an expert in the field who can help you navigate this decision.

While the ultimate goal is for researchers to find a cure for breast cancer, there are several practices that we can implement into our daily lives to prevent cancer, maintain a healthy lifestyle, and be an active support for our friends and family. Connect with us online or give us a call at (901) 312-7899.