Glucosamine and Chondroitin

Did you skip a day of exercise?  Did one day turn into two and then a whole week and you are left wondering if you should go back? There are 4 things you should do right away to help achieve your goals.

1. Believe That You Can – believing that you can reach your goal is the number one determinant of success. Kevin Plank, the founder of Under Armour said it best, “The game is already won or lost by the way you approach it.” You have to believe before you can achieve. So what if you are having a tough time picturing the changes you desire? Well then it’s time to pull out the “fake it till you make it” mentality.

If it’s weight loss you are after, spend time envisioning your body smaller, shopping for new clothes (heck, buy something you like that is too tight right now and put it within your sight), fitting into an airplane seat with plenty of room to spare. Use your mind to daydream and see yourself where you want to be. Also put things within your sight that are reminders of the success you will have. See yourself kicking that winning goal.

2. Enlist the Help of Others Who Believe in You – some people want you to succeed and really believe that you can do it. Others will be envious of your success and determination. Surround yourself with a support team (personal trainer, dietitian, friends, family, coworkers) who believe that you can do it and are cheering you on the entire way!

3. Ditch the All-or-Nothing Thinking. If eating a cookie makes you feel like your weight loss efforts are falling apart, it’s time to readjust your mindset. Missing a week of working out doesn’t mean you should give up. Having a day where you completely blow your diet does not mean that you’ll gain 5 lbs back. Realize that you don’t have to be perfect all of the time to achieve your Health Goal. Forgive yourself, forget it and look forward not backward.

4. Write it Down. There is something about having a visual reminder that makes you change your behavior.  If you want to workout 3 days a week, keep a calendar up on the wall where you see it often, and write down your workouts on each day you complete one. And, do the same thing for diet – write down what you eat every day and just the act of writing it down will help you make better choices.


Also, don't forget to take your calcium supplements for good bone health and glucosamine and chondroitin for joint health.  It's important to make sure you get the right amount each day.

 

Did you know that exercise increases brain health and function?

Numerous research studies have shown that moderate exercise can increase the blood flow and neural connections in the brain resulting in better memory, mental focus and clarity.  According to http://brainrules.net/exercise

Exercise improves cognition for two reasons:
• Exercise increases oxygen and glucose flow into the brain, which reduces brain-bound free radicals. One of the most interesting findings of the past few decades is that an increase in oxygen is always accompanied by an uptick in mental sharpness.

• Exercise acts directly on the molecular machinery of the brain itself. It increases neurons’ creation, survival, and resistance to damage and stress.

So now, you may be asking which exercise is the most brain enhancing?  Some researchers believe that a moderate activity like fitness walking is especially good for your brain, because it increases blood circulation to the brain without being overly strenuous. As you walk, you effectively oxygenate your brain. Maybe this is why walking seems to  "clear your head".

Studies of senior citizens who walk regularly showed significant improvement in memory skills compared to sedentary elderly people. Walking also improved their learning ability, concentration, and abstract reasoning. Stroke risk was cut by 57% in people who walked as little as 20 minutes a day. (Annals of Behavioral of Medicine, August 2001)

It’s also important to build cross-lateral exercises into your day. Cross-lateral movements are those in which arms and legs cross over from one side of the body to the other. The left side of the brain controls the right side of the body, and the right side of the brain controls the left side. Both sides are forced to communicate when arms and legs cross over. This “unsticks” the brain and energizes learning.

So, if you want to take your walk even one step further in activating brain cells try the following cross hemisphere exercises as part of your pre walk warm up: 

Standing or Seated Cross Crawl:
In this contra lateral exercise, similar to walking in place, the participant alternately moves one arm and its opposite leg and the other arm and its opposite leg in a standing or seated crawl action. 

Cross Arm Squat:
Some people call this ‘brain yoga’ simply place your left hand on your right shoulder keeping your left arm closet to your chest.  Squat down, keeping your back straight. Do 10 to 12 squats, inhaling through the nose on the way down and exhaling through the mouth coming up.
 
Remember that the human brain is able to constantly adapt and rewire itself. Even as we age, it can grow new neurons. Serious mental decline is typically caused by disease, unlike most age-related memory or motor skill loss, which is mainly a result from inactivity and a lack of mental stimulation. In other words, use it or lose it!

For a list of very interesting human brain and exercise research references see: http://www.fi.edu/learn/brain/references.html#exercise9


Remember, if your joints are feeling sore from exercising or just walking, be sure to take your liquid glucosamine and chondroitin supplement for joint health!

 

Are you at risk for having serious joint pain and even osteoarthritis later on in life?  There are several risk factors that can play a role in how healthy your joints are or will be as you age.

What is your age?
Primary osteoarthritis, a degenerative joint disease, usually develops gradually after age 40.  As you age, cartilage degenerates and loses its elasticity.  In fact, an astounding 75% of people over the age of 65 suffer from osteoarthritis.   But don’t let age slow you down, staying physically fit and healthy is an important way to protect your joints.  Strong, fit muscles support joints more effectively, protect joints from undue strain and injury, and help you perform everyday tasks more efficiently and with less pain.

Do you fit any of the following?
•      Have you experienced repeated trauma or surgery to the joint structures?
•      Were you born with abnormal joints?
•      Do you have gout, diabetes, and other hormone disorders?

All of these life factors can cause secondary osteoarthritis.  Repeated trauma can increase the mechanical stress placed on joints.  People with gout may also experience crystal formation in their joints causing damage to the cartilage tissue.  Diabetes, some hormone disorders and congenital (at birth) abnormalities of the joints may also lead to increased wear and tear.

Are you male or female?
Osteoarthritis is more common in men before age 45, but more prevalent in women after age 45.    Though the symptoms of osteoarthritis can vary between patients, the most common symptom is pain in the affected joint, which may worsen later in the day or after repeated use.  The joints may also be tender, swollen and warm and you may hear or feel creaking.  Osteoarthritis can also cause pain after an extended period of rest.

What is your BMI (Body Mass Index) underweight, normal, overweight, obese?
Excess weight can also contribute to secondary osteoarthritis. Weight control and injury prevention measures can lower a person’s risk of developing osteoarthritis. Weight loss also can reduce symptoms for people with knee osteoarthritis. Excess weight can place undue stress on our weight bearing joints. Therefore, it is important for the health of your joints (and your overall health), that you maintain a healthy weight. If you find weight maintenance difficult, a registered dietitian (RD) can help you achieve your goal weight.
Read more

Risk of Developing Painful Knee Osteoarthritis Increases with Weight 
Healthy Weight 30%
Overweight 47%
Obese 61%

Source: Arthritis Care and Research 2008; 59:1207-13

How often do you experience joint pain?
Joint pain is often the first sign of osteoarthritis. Pain is a signal from your body that something is wrong. Osteoarthritis causes some chronic joint pain. Though your joint pain may make you cringe at the thought of exercising, exercise can actually help relieve some of your pain, ensure that you maintain a good range of motions, make the joint more stable, help you lose weight or maintain your weight and keep your spirits up. Which type of exercise should you choose? That depends on what joints are involved, whether you’ve have surgery on any of your joints and your current range of motion. A combination of strength training, aerobic exercise and proper stretching are often recommended for osteoarthritis patients. And, a physical therapist can prescribe a program tailored to meet your needs and goals.

Read about stretching for joint pain


Have you had any serious joint injuries in your life?
Damage to a joint can contribute to the development of osteoarthritis in that joint.  This is especially common in athletes who have repetitively injured their joints over the years.  If you are an athlete try switching sports or taking time in between your soccer matches and running for non-impact activities such as swimming and stationary cycling.  You’ll still obtain the benefits of exercise but give your joints a break.

Does your family have a history of osteoarthritis?
A history of arthritis in your family can put you at higher risk for also getting the disease.  More and more doctors today believe in a hereditary cause behind several forms of arthritis. As with many other conditions, a mixture of environmental and genetic factors is attributed to the onset of disease or disorder. Most current research, though, focuses on showing substance behinds models of hereditary arthritis.  A recent study found that a form of knee osteoarthritis is the newest addition to the collection of genetically-caused arthritis.  Rare variants in the GDF5 gene have been associated with disorders of skeletal development, and more common variants recently have been tied to susceptibility to osteoarthritis of the hip and knees.  If anyone in your family has a history of osteoarthritis, it is even more important to take preventative measures to help prevent the onset or at least postpone it and make it more manageable.

Do you currently or have in the past, engaged in heavy physical activity for 3 or more hours per day such as heavy lifting, standing or bending?
Athletes and people who have jobs that require doing repetitive motion, such as landscaping, typing or machine operating, have a higher risk of developing OA due to injury and increase stress on certain joints.  Certain occupations involving repetitive knee bending and squatting are associated with osteoarthritis of the knee.  If you are experiencing joint pain or have been diagnosed with arthritis, it may become necessary to alleviate or decrease the amount of heavy physical activity you do.  Repetitive motions for long periods of time can accelerate the onset of osteoarthritis.

Do you experience joint stiffness in the morning or do your joints ache more if there is a change in the weather?
Stretching when you first get up is a great way to alleviate joint pain.  According to the Arthritis Foundation website, stretching will keep your body limber and improve flexibility. Gentle stretching exercises should be done every day and are the most important of all your exercises. Flexibility exercises can help you protect your joints by reducing the risk of joint injury, help you warm-up for more strenuous exercise by getting your body moving, and help you relax and release tension. These can be done on land or in water such as a pool, hot tub or warm bath. These exercises can be particularly useful for easing those stiff joints in the morning. Good range-of-motion exercises include tai chi and yoga. Work up to 15 minutes of flexibility exercises a day. Once you can do 15 continuous minutes, you should be able to add strengthening and aerobic exercises to your routine. 

Get more exercises here

It’s never too late to start a preventative maintenance program for your joints.  Maintaining a healthy weight and exercising are very important and you can also take a liquid glucosamine and chondroitin to help maintain joint flexibility.  See here

Read more about how glucosamine and chondroitin work here

Walking is one of the most underrated forms of exercise.

It’s convenient, low impact (not hard on your joints), can help you manage your weight, blood pressure and blood sugar levels and, walking can decrease your risk of developing some chronic diseases. And the best part about walking?  It requires little equipment and people of all fitness levels can benefit.

Get Proper Shoes
If you want to take up walking or if you walk now, the most important equipment you’ll need is a good pair of walking or running shoes. Go to your local running shoe store (these stores tend to have employees trained in fitting you for walking, jogging and running) and get a good pair of shoes.  Read more on shoes here

Next, consider your attire. Though you don’t need special attire to walk, having comfortable workout clothes, reflective tape (if walking at night) and the necessities to walk outside in the winter (gloves, a hat, face mask if it is very cold) will make your experience both more enjoyable and safe.

Warm Up and Stretching
Always remember to warm up slowly and stretch if you need to (stretching is especially important after you are finished exercising). And, monitor your technique - your head should be held up, eyes looking forward, chin parallel to the ground, shoulders relaxed and arms bent and swinging naturally with each step. With each step, your foot should strike the ground in front of you and push off for the next step on the balls of your feet.

Once you feel very comfortable with walking, try varying your routine by walking hills, walking faster and changing your route. Also, a few simple tools will help you get the most from your workouts – a pedometer, the Wellesse walking challenge and a heart rate monitor. A pedometer will measure how many steps you get each day and a heart rate monitor can ensure that you are exercising at a good pace so you make the most of your workouts.

If you are experiencing painful joints from walking try a liquid glucosamine and chondroitin supplement for improved joint health and flexibility and for muscle and joint pain.


Have you signed up for the Wellesse Walking Challenge yet?  It's a great way to stay motivated to walk and you can win prizes too including a $500 Wellness Package!  Join today!

Let's focus on the legs!

How are your treads holding up?  As you pick up the pace or mileage of your walking program you may find that your legs need a bit of a tune up.  It is not uncommon to feel some pain or discomfort in the muscles of your lower leg when you get more aggressive with your walking technique.  Let’s take a look at why this happens as well as how to prevent and recover from this potential performance barrier. 

In order to pick up your fitness walking pace it takes a more exaggerated ankle action and forward body lean. This technique creates a greater demand on the muscles of the lower leg.  The front of the lower leg or anterior tibialis muscle group must dorsi flex your ankle (which mean pulling the forefoot up closer to the shin) on the forward heel strike.  Then the back of your lower leg or gastrocnemius muscle group must plantar flex your ankle (which means pushing your forefoot away from your shin) to propel you forward and into the next step.  The greater the action the faster you walk.  This increase in ankle action can takes its toll on the lower leg muscles and their attachments, causing a general sense of pain in the shin, calf and ankle areas.  This is especially true when you first start a more aggressive walking program.  In most cases the muscle pain you sense is due to a condition know as DOMS or delayed onset muscle soreness. 

DOMS is your muscles way of telling you that you have introduced it to something new and challenging.  It is nature’s way of slowing you down so that the muscle tissues can progressively get stronger without getting injured.  Keep in mind that any pain that results in swelling or bruising or lasts for more than a week, should be checked out by the appropriate medical professional. 

So what can you do to avoid or treat DOMS in the lower leg muscles? 

Let’s start with a list of ways to minimize or avoid DOMS:
1. Make sure you have proper, supportive footwear.
2. Progress into your program goals gradually.
3. Warm up properly before your walk, including lower leg movements that mimic the positions your ankle will travel through (i.e. walking on your toes then heels for approximately 30 seconds each).
4. Stretch the muscles of the ankle after the walk, holding each stretch for at least 20 seconds (i.e. ankle circles, and calf stretches).
5. Keep the muscles of your ankle strong by doing lower leg condition exercises (i.e. calf raises and dorsi flexion with foot resistance).

 

Now what can be done once you are feeling a bit of lower leg DOMS:
1. Take a few days off from your walk and if possible cross train by doing an activity that does not use the same foot pattern (i.e. swimming or cycling).
2. Massage and stretch the front and rear leg muscles daily.
3. Ice the affected areas.
4. Stay well hydrated and keep your joint lubrication up with the appropriate joint supportive nutritional supplements such as a glucosamine and chondroitin liquid supplement that's easy to take and fast absorbing.

Have a great Walking Challenge!
 

Internalize to maximize...

The ultimate race walk experience will depend on
your ability to visualize and actualize your peak walking performance.
Whether you are an elite, masters, or recreational walker - mental performance
training can maximize the benefits of your physical training.  As athletes
visualize themselves performing with perfect form and technique their brain
stores those images to its performance hard drive.  Sports psychologists
believe that when the athlete is in the performance moment they are then
able to retrieve this information and click into a 'state of flow' more
easily.  Flow is the mental state of operation in which the person is fully
immersed in what he or she is doing by a feeling of energized focus, full
involvement, and success in the process of the activity
(http://en.wikipedia.org/wiki/Flow_(psychology).  You may have heard it
described as being in the 'zone'.

Focused Motivation
According to Mihaly Csikszentmihalyi, a Hungarian Psychology Professor best
known as the architect of the 'state of flow', flow is completely focused
motivation.  Csíkszentmihályi identifies the following nine factors as
accompanying an experience of flow:

  1. Clear goals
  2. Concentrating
  3. A loss of the feeling of self-consciousness
  4. Distorted sense of time
  5. Direct and immediate feedback
  6. Balance between ability level and challenge
  7. A sense of personal control over the situation or activity.
  8. The activity is intrinsically rewarding
  9. People become absorbed in their activity, and focus of awareness is
narrowed down to the activity itself, action awareness merging.
Not all are needed for flow to be experienced.

So how can you apply the state of flow to your race walking program?

1. Start before race day.  Take a few minutes everyday to close your eyes
and picture yourself walking with perfect form and alignment, cruising past
other walkers and crossing the finish line feeling strong and triumphant.

2. During your pre-event training walks, see yourself in your minds eye.
Picture that perfect walking posture; hear your controlled rhythmic
breathing, imagine your strong heart pushing your blood out to your working
muscles.  Think about how great you feel and what a positive thing you're
doing for every cell in your body; picture those people you love and how
proud they are of your efforts.

3. During the event go back to those helpful thoughts you used during your
training walks.  Now it's time to visualize the finish line and feel your
muscles empowering you to reach it. Use a bit of self-talk when the going
gets tough; find a positive mantra to strum through your head that helps you
break through the challenge...' I know I can, I know I can, I know I can'.

With these positive mental techniques in your back pocket you'll surely have
the best race of your life!

Don't forget your liquid glucosamine and chondroitin to help keep those joints flexible and healthy for walking. 

If you haven't already signed up for the Walking Challenge - make sure you do so today here!

 

Stretching is a must especially if you are experiencing joint pain and for managing arthritis for better joint health.

Have you ever wondered how to get the most out of a stretch?  Well try a little self-PNF.

PNF stands for proprioceptive neuromuscular facilitation and it simply means that our muscles receive messages from our nerves that can facilitate a better stretch reflexively.  Our muscles have sensor nerves (proprioceptive neurons) that pick up sensations like a strong contraction or a rapid bouncy movement and react by sending a message to the muscle to relax or contract in response.  When it comes to enhancing a stretch your goal is to get the muscle to relax as much as possible, thus you want to stimulate the sensor nerve with a 10 to 15 second held contraction (called and isometric contraction). 

Immediately following this contraction the muscle will reflexively respond by releasing and relaxing.  This reflex allows for an immediate gain in range of motion and extensibility.  Many physical therapists use a technique called the ‘contract/release method’ to rehab chronically tight muscles.  You can try it on your self with the help of a bath towel or stretch strap.  Lie down on your back and use the towel or strap (wrapped around your thigh) to pull your leg towards your chest.

Next press your leg away from your body into the towel, while holding the towel firmly in pace and forcing the back of the leg and hip to contract.  Hold that contraction for three deep breaths.  Release the pressing action and use the towel to pull your leg back towards your body into a deeper stretch position.  You should notice an immediate increase in range and flexibility. You can try to perform this same contract then release type stretching for various parts of your body.  Keep in mind that the contraction happens by moving and holding in the opposite direction of the stretch position. 

So for another example, if your target is your lower leg (calf muscle), stretch the muscle by wrapping a towel around the bottom of your forefoot and pulling your toes towards your shin; to contract, point your toe away from your shin while pressing into a towel, hold for 3 deep breaths, then repeat the stretch position. 

Here is a quick list of moves to stretch the major body parts:

• Chest- open arms outward and behind the body
• Upper back and neck – move head towards the opposite shoulder
• Front shoulder – open arm out or behind body 
• Rear shoulder: move arm across the chest
• Spine – round spine forward, side ways or rotate
• Buttocks – flex hip by moving the thigh forward towards torso or across the torso
• Front thigh – extend hip by moving the thigh back behind the body and bending the knee
• Rear thigh – hip flexes by moving forward towards torso and extending knee
• Low leg or calf – move forefoot towards shin

Remember to use the stretch/contract method, you need to move the body part in the opposite direction of the stretch and hold it in a static contraction for 3 deep breaths.

Try it ... to take your stretch routine to a new limit.  Stretching is a great treatment for joint pain and can help keep your joints on the move.  Be sure to take your liquid glucosamine and chondroitin supplement too for improved joint health and flexibility.

Stay hydrated...

Did you know that you need more fluids when exercising in a hot, humid environment?  As our core body temperature rises, we sweat to help our body cool off.  But, the more we sweat, the more we need to rehydrate.

Depending on what part of the country you are in you may have some of those dog days of summer that lie ahead.  An easy way to ensure you are hydrated is by monitoring not just how much you drink but also your urine (don’t worry, this is easy). 

Drink plenty of water
You should find yourself needing to use the bathroom at least every few hours and your urine should be pale and plentiful.  If it is dark and scant, you are dehydrated (though B vitamins and some antioxidants can also make it dark).  Drinking beverages that are flavored can stimulate your thirst and therefore enhance your hydration.  If you are monitoring your weight, choose unsweetened iced tea or coffee or one of the many low calorie beverages on the market today.

If possible, take a water bottle with you while walking or hiking.  They make great fanny packs now with a spot to hold a water bottle.  Or wear a small backpack and put a water bottle in it along with a small snack, especially if you are going for long distances.

Watery foods - no salt
Eat fruit and vegetables that have a high content of water such as watermelon, celery, berries, or tomatoes.  Stay away from salty snacks like chips and crackers - they just make you more thirsty!

Mix your liquid nutritional supplements with water or juice - it's a great way to take them and get hydrated at the same time.  Mix a liquid B vitamin with your water for added energy.  Take glucosamine and chondroitin liquid on a daily basis to keep those joints flexible and ready to go!

Don't let the hot weather keep you from working out!


Staying properly hydrated is always an important consideration when exercising vigorously, but can be critical during the hot summer months.  Water is the single largest component of the body.  It has a variety of functions that are essential to life:


• Transports of glucose to working muscles
• Carries away metabolic by-products
• Eliminates metabolic waste products
• Dissipates heat through the skin

Dehydration is more likely during and after prolonged exercise and can have serious consequences.  Exercising strenuously in hot environments can only accelerate the situation.  Dehydration may cause decreased performance, headaches and constant fatigue, as well as more serious consequences including muscle cramping, heat exhaustion and heat stroke.

Recommendations from ACSM’s Position Stand on Exercise and Fluid Replacement include the following:

• Drink about 500 ml (~17 oz) of fluid about 2 hours before exercise.
• During exercise, start drinking early and at regular intervals in an attempt to consume fluids at rate to equal water lost through sweating. (Approximately 3 to 6 oz every 20 minutes)
• Fluids should be between 59 and 72 F and flavored to enhance palatability and promote fluid replacement.
• Sports drinks, with proper amounts of carbohydrates and electrolytes, are recommended for events longer than one hour (ACSM, 1996).
(Check out our all day energy supplement)

During hot and humid conditions, even more water may be required—drink up to 8 to 10 ounces every 20 minutes. After exercise, continue to drink.  After prolonged exercise, juice is preferable because of its higher levels of carbohydrates and electrolytes.

A quick way to do a self-check for signs of dehydration is to check the color and quantity of your urine (it should be clear and the color of light lemonade verses apple juice).  You can also weigh yourself before and after exercise. For every pound of weight lost, drink two cups of fluid.


Remember - you can add your liquid nutritional supplements such as vitamin D or glucosamine and chondroitin to your water either before or after your workout, if you haven't taken it already. 

The Joy of Gardening...

By the end of the winter I am itching to get in the garden.  I've forgotten all about how much I hate to weed and my aching back after bending all day.  All I remember is the feel of the dirt and the satisfaction of planting new flowers and plants.  I can't wait to go to the nursery and carefully pick out my next addition - usually to replace the ones that didn't make it over the winter.

Gardening is a wonderful way to get outside and soak up some vitamin D from the sun and get a little exercise at the same time.  However, there are a few things us weekend warriors need to remember as we return to the great outdoors.

1.  Dress to protect. 

This is a lesson learned after tangling with blackberry bushes or re-potting a very poky pine tree.  Wear gloves, goggles and clothing as needed.  Don't stay out in the sun very long without a hat and sunscreen.  A little is OK (10 to 15 minutes) to get vitamin D, but you don't want to burn.
 

2.  Put safety first. 

Be very careful when operating tools and equipment.  Pay attention to what you are doing and others around you! I was once so excited about using my new electric powered hedge trimmer, that I forgot to pay attention to the cord itself and proceeded to chop it in half!  I tried to hide the cord in the garbage can, but my husband found it anyway.

3.  Watch our for heat-related illness.  

If you live in an area with high temperatures, make sure to work outside in the early morning or late evening when it is cooler.  Drink plenty of water and do not over exert yourself.  Running through the sprinkler occasionally feels great too.

4.  Know your limits.

If you have arthritis, use tools, benches, wagons, or anything that makes it a bit easier.  Gardening is a great way to get those joints moving and actually relieves arthritis pain.

5.  Enjoy the benefits of physical activity.

As noted above, gardening is just a great way to get physical exercise while enjoying yourself.  Active people are less likely than active people to be overweight and have many other diseases.  Start slow and gradually build up your time and intensity levels. 


For more information see http://www.cdc.gov/family/gardening/ for the complete article.

Don't forget to take your liquid glucosamine and chondroitin supplement to help with those joints while gardening.  

Do you have any great gardening stories?  I would love to hear them - send me a comment and I may post your story in by next blog post!
 

Don’t let joint pain keep you from springing forward in life.

One great thing about spring is the weather.  Warmer weather can make life a lot easier on arthritic joints.  If you have arthritis (in particular the wear and tear related osteoarthritis) you will undoubtedly feel more like moving once your body and joint tissues have warmed up. 

So lets discuss a spring forward warm up plan that can reduce the twinges from your hinges during a workout. Your spring forward warm up for joint health includes
1) environmental, 2) temporal and 3) physical tips
  
1. Your joints will feel better when working out in warmer environments.  This can be accomplished by staying indoors or keeping the cooling system low, or by wearing workout gear that keeps your body well insulated (i.e. sweats and wraps).  You can also enhance your body temperature pre-activity by taking a hot shower or sitting in a Jacuzzi.

2. In terms of the best time to exercise, your joints will feel best around midday.  This will give your body a chance to naturally loosen up and warm up with your daily routine without feeling overtaxed by a full day of life tasks. 

3. Last but not least are some physical tips that can help prepare sensitive joints for various types of physical exercise. 
 
In terms of your cardio-vascular exercise, be sure to start off slowly with modest range of motion.  Gradually increase your movement range in both your upper body and lower body movements until you are working at near full range capacity.  This could take a good 10 to 15 minutes.  So for example, start your fitness walk with small steps and minimal arm swinging, as you warm up and loosen up try rolling the shoulders up, back and down while you walk.  Also add in some ball and heel walking.  By this I mean, walk on the balls of your fee for about 10 seconds followed by walking on your heels for 10 seconds.  Go back to a normal footfall and gently reach a bit further with each step.  Once you feel your overall body temperature has elevated (usually noted by a desire to take off your outer jacket) you can stop and hold a few hip and leg stretches, if those areas still feel restricted.  Keep those stretches light (8 to 10 seconds in length).  Then continue with your walk, using the best arm swing and leg stride that you can.  

Your muscle-conditioning workout should follow a similar warm up plan of action.  When performing strength training exercises always do the first set of any exercise with limited range and very light resistance.  Then for the second set you can gradually increase the range and/or resistance.  Keep in mind that strength training is important but so is joint sense.  Use resistance loads that you can safely handle for about 15 repetitions even if that means no resistance other than the weight of your body or body part. 

All stretches should start off light, never force or bounce. Once your muscles are warm they have better give therefore you get the best results from your stretches after you have completed more active exercises (i.e. walking or strength exercises).  These stretches should be held to a point of slight or mild discomfort for 10 to 30 seconds.

Progress slowly and always stay in the pain free range of motion.  If your joints are experiencing more pain or discomfort than typical two hours after a workout is over, you have probably worked too hard.  Back off a bit and don’t forget to take your joint healthy glucosamine and chondroitin supplements.     
 

Time for a bit of Arthritis Spring-Stretching.

The warmer weather creates a positive environment for many things, in particular joint mobility.  With that in mind it may be a great time for arthritis sufferers to re-evaluate their training program and get back on track with a few daily joint healthy exercises.  Daily stretching has been recommended in particular for those with compromised joints as a treatment for joint pain.  The Aerobic and Fitness Association of American lists flexibility as one of the first fitness components to be addressed when designing a functional fitness program for those with arthritic conditions  http://www.afaa.com .

The reason why is pretty simple.  If you can’t move with good range of motion it is pretty hard to do any exercise or daily activity with proper form and alignment.  Exercising with pore alignment is a major cause of joint stress and further joint damage, thus it is important to keep joints as mobile as possible, even when limitations exist.  Below are a few stretching guidelines to follow.
 

• Always increase your body core temperature prior to holding stretch position: performing a physical warm up including light cardio-vascular or rhythmic movement can do this.  A physical warm up can be enhanced by taking a hot shower or bath prior to your session, scheduling your session toward the later and/or warmer part of the day, performing your stretches in a warm environment and/or while wearing clothing that keeps the body well insulated.

•  Ease into your stretch positions: start at a point of very mild tension, take two or three deep breaths, then try to move into a deeper stretch position, increasing the stretching sensation to a higher degree of tension (or slight discomfort).

• Never stretch to the point of pain or high discomfort: your muscles will actually reject the stretch and try to protect themselves by tensing up.

• Breath fluidly throughout all your stretches: at least 5 deep breaths per stretch.

• Repeat each stretch 2 to 3 times over.

The following includes an upper and lower body stretch series that should be done at least once every day:

The Upper Body wall Stretch:

Stand facing a wall and gently position your hands a comfortable distance above your head. Work your arms up the wall, keep your abdominals tight and lean your torso towards the wall.  Next, turn around and place your backside to the wall with your arms in a ‘T’ position (elbows bent and upper arm parallel to the floor).  Try to press your head, spine and arms against the wall.  Hold both the front and back position for 3 to 5 deep breaths.

The Lower Body chair stretch: 

Start by standing behind a sturdy chair in a lunge position.  Gently work the back leg further away from the front leg until you feel a stretch down the hip, and then press the heel towards the floor until you feel a stretch in your lower leg/ calf muscle.  Follow this up by straightening the front leg and leaning forward with your torso until you feel a stretch down the back of the front leg (keep your spine straight as you lean forward).  Switch leg positions and repeat the series

In my next article I will give you some great ideas for following up your stretch session with bone and joint health strength routines... until next time keep taking your joint protective supplements with glucosamine and chondroitin and MSM. 

We have had several questions recently about whether you can give the liquid glucosamine and chondroitin to a dog.  The answer is Yes!  Even though it is meant for human consumption, it can be safely given to a dog of any size and is a great treatment for joint pain that many dogs have.  However, the dosage amount depends on weight.


Serving size for dogs of liquid glucosamine and chondroitin:

0 - 40 lbs = 2 tsp (10ml) per day
41 - 80 lbs = 4 tsp (20ml) per day
>80 lbs = 2 tbsp (30ml) per day
 

I usually suggest to pour the liquid glucosamine over the dry dog food, or mix it into canned dog food.  Make sure to give it to them every day and you must continue giving it to them for best results. 

A coworker of mine had an older black lab (who has now sadly passed away) that was having a difficult time walking and going up or down stairs because of arthritis in the hips.  Canine hip displasia is a very common occurrence especially in larger dogs such as Labs, Irish Setters, German Shepherds, etc. 

After she started giving him the liquid glucosamine, he was able to get around much easier.  Although not like when he was a young dog, it helped to improve his quality of life.  It's very sad to see them not be able to do as much as when they were younger. 

Here are the signs of when glucosamine may be needed for your dog:

• Difficulty or adverse reaction to walking, playing, or going up stairs
• Falling behind you on walks
• General lethargy
• Difficulty or adverse reaction to walking, playing, or going up stairs
• Limping
• Difficulty getting up when laying down
• Signs of pain when petted or touched
• Aversive to any contacts

Don't let osteoarthritis get the best of you!

A little over a year ago I was told that I have mild osteoarthritis in one knee.  I wasn’t terribly surprised since this disease is so prevalent and I’ve put my knees through years of impact activity.  If you’re like me and have this degenerative joint disease, there are things you can do to ensure that it doesn’t hamper your daily life. 

Take Glucosamine and Chondroitin
Your first line of defense should be glucosamine and chondroitin sulfate.  Taken together, these supplements can help relieve some of the pain and stiffness associated with osteoarthritis. 

Next, you should consider taking omega 3 fatty acids, which can help reduce inflammation. 

Make sure you talk to your personal physician first prior to trying either of these supplements, especially if you are on blood thinners such as warfarin (Coumadin). 

Exercise
For exercise, it is important to perform range of motion exercises to keep your joints moving and avoid undue stress on specific joints (the kind of stress that can occur with repetitive motion activities such as running).  Water aerobics and other non-impact activities such as the elliptical machine and stationary bike, are excellent for people with osteoarthritis.  Personally, I like to mix up the activity I am doing to keep my body strong and my joints limber.  And, I frequently do exercises to strengthen the areas around my joints.

See Exercises

Lose Weight
Excess weight increases your risk of developing osteoarthritis and being overweight leads to greater pain and loss of mobility when you do have the disease.  Overweight people tend to be less active which leads to weak muscles and even more painful joints.  Always lose weight gradually and talk to your doctor first before starting any kind of weight loss or exercise program.

Overall, it's important to lead a healthy lifestyle in managing osteoarthritis to minimize your joint pain.  Keep it in control and it won't control your life.

For more information see www.arthritis.org

Lose a pound, gain a pound, get in shape for summer, get out of shape during the holiday rush... life seems to be full of ups and downs when it comes to health and fitness, which is why the ‘New Year’ is known for making ‘New You’ resolutions.  Have you ever felt that the best New Years resolution is not to make another resolution?  Well, before you give up on a good idea lets look at what makes a fitness resolution really work and how to stick with it long enough to see lasting results.

Keeping Your New Year’s Resolution

A New Years resolution is nothing more than a calendar-based personal goal, which means you need to approach it with some classic goal setting strategies...  In summary that includes selecting a goal that is meaningful, measurable and manageable (see previous article on setting fitness goals).  Beyond this it comes down to a bit of self-psychology, most importantly the ‘law of self control’.  It is widely accepted by psychologists, that the more in control we are of our thoughts, attitudes and actions the better we feel about ourselves.  

This involves an ‘internal locus of control’, or sense that we are making the right decisions for ourselves based on our personal desires and beliefs.  Verses an ‘external locus of control’, where we feel as though someone else is controlling our lives and directing our life decisions (Rotter, J.B. (1954). Social learning and clinical psychology. New York: Prentice-Hall). 

Choose Realistic Goals

By choosing a fitness resolution that ‘you’ feel good about and ‘in control’ of, you are on the way to making a positive change in not only your body but also your way of thinking. Adherence to your fitness resolution will create and reinforce your feeling of power over your life.  This leads to positive self-esteem and better end results.  These feelings are the glue that can keep you motivated to reach any goal related to of a healthier, happier lifestyle.  Once you can internalize your New Years resolution by linking it to motivations that come from within (e.g. feeling good, being your best and finding pleasure in the process), you will never have to worry about breaking it again!   

Try a few of the following self-control tips when approaching this year's Fitness Resolution:

1. Meditate on it: take time to think about what you want everyday and see yourself having it.
2. Write it down: put your resolution in writing and leave reminder notes in places you will see on a regular basis (e.g. your refrigerator or computer desk).
3. Stay positive: attitude can make or break your plan so keep your thoughts positive and expect some backsliding (e.g. a vacation or food filled party).  See these slips as temporary detours and get right back on your positive path.

While you are at it don’t forget to take in plenty of liquid nutritional supplements such as glucosamine and chondroitin, liquid calcium and vitamin D for joint health and to keep your joints and bones happy while you work!  If you need a quick boost of energy, try the 2 oz energy supplement. 

Happy Holidays to all from myself and my fellow bloggers, Marie Spano and Kathy Stevens.  It is Christmas Eve and very snowy here in Bellingham, WA so it looks like we will be having a white Christmas.  Not something we have here very often, so it is nice except for the bad roads while everyone is trying to travel.

Thank you to all our blog readers!  We have really enjoyed bringing you the latest news and information about health and wellness and will continue in the New Year.

With all the renewed interest in health and nutritional supplements such as Vitamin D, 2009 should be a great year for additional studies and research. 

Also, don't forget to enter or re-enter the View, Vote, and Win contest and vote on your favorite video.  The contest ends January 3rd, 2009 and the winners will be announced then for both the one year supply of energy and the Video Contest.  Stay tuned!

Stay healthy and well this holiday and into 2009.  Make health and fitness a priority for yourself and your family and it will really make a positive difference in your life.  Start with small steps such as walking and taking at least a vitamin D supplement.  Then add on more later such as nutritional foods, adding calcium supplements or glucosamine and chondroitin for joint health and fitness walking.  Each one is an important step to a healthy lifestyle.