Health and Fitness For Life

Hi, my name is Kathy Stevens, and let me start off by saying my passions are family and fitness.  I am a mother of five beautiful kids and a great husband of close to 30 years. I started my career as a P.E. teacher and fitness instructor.  Over the years I have done many fun and exciting things in the fitness industry, including traveling the world as a Reebok Master Trainer, certifying instructors as a AFAA certification specialist and board member, designing programs for various companies and health clubs, writing health and fitness articles and producing videos for a wide variety of fitness products.                

I truly enjoy talking about physical fitness and currently teach health and fitness to college students.  But what I love most (next to my family of course...) is helping people get fit.  So feel free to share your deepest, darkest body issues or asks any health or fitness question you have wanted to know more about.  I look forward to being your family fitness resource!

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Too hot to workout?  Try a water workout!

Water has been a longstanding workout medium for those with joint limitations or pain from injuries and conditions like osteoarthritis. Water exercise allows for total body muscle activation with controlled resistance through full range of motion and 80 to 90% of the body is supported due to buoyancy; making it a great ‘no pain’ way to train. Numerous studies have supported the use of water exercise to combat the pain of osteoarthritis. 

One such study done by British researchers (Health Technology Assessment, August 2005) involved 312 adults with knee or hip osteoarthritis (OA). One hour long water exercise classes were held twice a week for a year. Each class focused on exercises and/or swimming to improve strength, range of motion, flexibility, cardiovascular fitness, balance and coordination. The result: Water exercise over the course of a year resulted in a modest reduction in OA pain and improved physical function. (T. Cochrane et al. Health Technology Assessment. August 2005, vol. 9, no. 31, Executive Summary.)

So where do you start…

First a few safety guidelines:
• Always get your doctors approval before you start any new exercise program.
• Begin in chest height water working your way up to deeper water levels with the use of a support device such as a pool noodle, belt or other floatation device.
• Always spend 5 to 10 minutes warming up the body with gentle fluid movements like walking in place with shoulder rolls or circles.
• Start slowly with 10 or 12 minutes of movement building up to 60 minutes.
• Use a balanced combination of upper and lower body movements. (see suggestions below).
• Progress slowly by increasing the duration of your workout, depth of water workout or adding resistance devises. (e.g. http://www.recreonics.com/aquatic_exercise_equipment.htm).
• Never perform a movement that causes extreme pain or discomfort.
• Follow the 2 hour post exercise pain rule: reduce your exercise intensity and /or duration if you experience an increase in normal/resting levels of joint pain two hours after your exercise session.

Start up moves:

4-point torso press: (chest height water depth) stand with your arms out at your sides, feet about hip distance apart and knees slightly bent. Slowly press your chest forward and back extending and flexing your spine 2 to 4 inches (8 to 12 reps in each direction), then press your ribcage downward in a 2 to 4 inch side to side motion (8 to 12 reps in each direction). Your feet stay planted on the surface throughout the torso motions.
 
Leg swings: (waist or chest height water depth) while standing on one leg, bend the opposite knee and swing the leg fluidly forward and back, out and in and in a circular pattern (8 to 12 reps in each direction).  Repeat with the standing leg.  Feel free to support yourself by holding onto the side of the pool or a floatation device if needed.
 
Arm flutters: (chest height) march or tread water with lower body as you make small flutter movements with the arms outstretched to your sides (up/down and front/back).  Slow the motion down while you increase the range as far as possible and/or comfortable.

Walk and pull: (chest height water depth) walk the length of the shallow end of the pool and back while pulling the arms in an alternating fashion (similar to a cross country ski movement).

Remember to start gently and slowly.  You may also want to invest in a flotation device if you are new to water exercise.  There are belts and cuffs specifically designed to support water exercise or you can try a simple pool noodle, small inflatable raft or kick board. 

Have fun and remember that the right exercise plus good nutritional support can do wonders for our bones and joints.  Try a liquid glucosamine and chondroitin supplement to help keep your joints healthy and flexible all summer long!  Liquid supplements are faster absorbing and easier to swallow than pills or tablets and you only have to take it once per day.  Mix it in your favorite smoothie or juice and you are good to go!

Happy Summer!
 

Looking for new ways to stay in shape this summer?  If so, why not give water workouts a try.  Cool off as you tone muscles, burn calories and splash yourself fit.

Water exercise has many benefits:
 

• Healthier on your bodies cooling system during the hot summer months.
• Works your cardio vascular system by elevating your heart rate with minimal ground force impact.
• Builds strength and tone due to the added resistance offered to every move  (up to 15 times more resistance than air).
• Improves balance and flexibility as the water supports your body allowing for a wide range of movements.
• Joint friendly since the water can support up to 90% of your body weight.
• Burns up to 700 calories in an hour  (depending on the move) making it similar to running at a fast pace.
• Easy to progress with very inexpensive props like a pool noodle or lightweight rubber ball.
• And last but certainly not least, can be fun to do.

If your trying to burn maximum calories for weight loss purposes, keep your body moving with minimal breaks.  Three great full body moves include the water jack, cross-country shuffle and joggers tread.  The water jack and cross country shuffle should both be done standing in chest height water.  This will allow you to add some spring to your move as you bound off the bottom surface of the pool, lake or ocean. Remember the goal is to keep moving and stay upright with your core muscles fully engaged. 

• The water jack is just like a traditional jumping jack except you push off from the bottom on both the opening and closing movement of the legs. 
• In the cross-country movement press one leg back as the opposite arm punches forward in a gliding fashion. Alternate sides with this motion while keeping the torso upright and tight.  To intensify this move bound off the bottom as you alternate in a scissoring action.
• The joggers tread move should be done in the deep so that you maximize the muscles used. Make a rapid jogging motion with your lower body as you use various flutter patterns with the arms (front/ back, up/down, and small circles).

If weight loss is your primary goal take note that evidence from a study done at the University of Florida indicates that water temperature can have an effect on calorie intake after exercise. In the study those participants who exercised in extremely cold water temperatures (20 degrees Celsius) burned the same amount of calories as those in a more neutral temperature, but ate 44% more calories post workout than the neutral water group (White, L.J., Dressendorfer, R.H., Holland, E., McCoy, S.C., & Ferguson, M.A., Int J Sport Nutr Exerc Metab. 2005 Feb; 15(1):38-47.).

The point to take away is that regardless of exercise or environment good nutrition with caloric control is a must if you are trying to lose weight.  On that note, don’t forget the importance of nutritional support for your workouts….add appropriate supplements.

Water exercises are great for anyone with painful joints as it puts much less strain and pressure on them.  It is a way for anyone to exercise who otherwise could not due to painful knees or hips.  This along with taking your liquid glucosamine and chondroitin supplement will help keep your joints strong and flexible.

 

Hats off to those of you who have raced in a fund raising effort to fight cancer! 
 

As many of you know cancer is the second leading cause of death in America right behind heart disease (www.cdc.gov/men/lcod/index.htm). The good news is that research continues to support the very exercise you are performing in those races as a way to help fight cancer for others as well as yourself.

Studies show that exercise (in particular exercise the helps people maintain a healthy weight and reduce stress) can decrease the risk of certain cancers. Nearly 170 observational epidemiological studies of physical activity and cancer risk at a number of specific cancer sites have been conducted. The evidence for decreased risk with increased physical activity is classified as convincing for breast and colon cancers, probable for prostate cancer as well as possible for lung and endometrial cancers (Friedenreich, C., Orenstein, M. 2002, Physical Activity and Cancer Prevention: Etiologic Evidence and Biological Mechanisms. The American Society for Nutritional Sciences J. Nutr. 132:3456S-3464S, November 2002).

The American Cancer Society recommends getting at least 30 minutes of moderate to vigorous paced exercise five or more days per week.  Scientists are not exactly sure how physical activity prevents cancer but suspect it relates to body mass, hormone levels, metabolism and stress reduction.  Exercise can help reduce obesity, which has been shown to increase the risk of several cancers. It can also change the body's hormone levels, which might also have a favorable effect.

The increase in metabolism caused by exercise is thought to speed up the passage of indigestible foods, reducing the time that the colon lining is in contact with certain carcinogenic agents.  And last but not least numerous studies have linked unhealthy stress levels and lack of proper sleep habits to immune deficiencies and certain types of cancer. In fact, a recent study presented at the American Association for Cancer Research's Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can lower a woman's overall risk of cancer – but only if she gets a good night's sleep. Otherwise, lack of sleep can undermine exercise's cancer prevention benefits.
Source: http://www.sciencedaily.com/releases/2008/11/081117153154.htm

So what exercise tops my list of cancer fighting workouts?  Well that is easy; walking! Why? Because it does it all….

• Can be done by almost anybody, anywhere
• Burns plenty of calories
• Helps you clear your mind and reduce mental stress
• Offers an opportunity to get in touch with nature (when done outdoors)
• Allows for talk time with a friend or loved one
• Trains your heart and lungs without exhausting you for the rest of your day
• Acts as natural tranquilizer leading to a better nights sleep
 
Although most research has focused on physical activity in cancer prevention, evidence is increasing that exercise also influences other aspects of cancer survival, including cancer detection, coping and rehabilitation after diagnosis.

Join the Walking Challenge Today  and start on your way to a healthier you!

Don’t forget the important roll proper nutrition and supplementation can also play in a healthy cancer free lifestyle.  Calcium has been found to play a crucial role in breast health and vitamin D for colon health.  Try a liquid calcium and vitamin D supplement for optimal absorption.  Liquid supplements have been found to to be more easily absorbed than pills or tablet form. 

Hug it, Tug it, Your Bones Get Stronger.  This clinically tested product can help build both muscles and bones!  

Calcium supplements are important for bone health but did you know you can also strengthen your bones with as little as 5 to 10 minutes a day using an inflatable ball similar to a beach ball---but with handles to help you "tug"?  The OsteoBall™ is just the right product for aging joints that may not be comfortable doing traditional strength training exercise.  Bone loss is site specific, which means that we lose bone mass most  rapidly in those areas of the body that are most inactive and/or immobile.  Bone stimulation is also site specific, which means that you have to contract muscles around all of the various bones and joints in your body to help protect your bones and keep you bone density up.   

This is why resistance training including isometric exercise has become a very popular recommendation for bone health. A well designed strength routine should address all of the major muscles and related joints of the body.  The problem is that some of our elderly and frail population may be afraid or unable to perform dynamic strength exercise due to losses in balance, coordination, core control and/or joint pain and discomfort.  This was the challenge that Doctor Robert Swezey of the Arthritis & Back Pain Center and Osteoporosis Prevention & Treatment Center of the Swezey Institute ran into time and time again with his patients. Doctor Swezey, M.D., F.A.C.P., F.A.C.R., F.A.A.P.M.R., is an internationally recognized leader in research and teaching in rheumatological rehabilitation.  He is also a Clinical Professor of Medicine at UCLA and is a Board Certified specialist in 3 specialty areas: Rheumatology, Physical Medicine and Rehabilitation, Internal Medicine and Osteoporosis. It was over a decade ago that he developed the OsteoBall™ to use in his clinical practice. 

The OstoBall program is based on performing a series of isometric contractions utilizing the OstoeBall™ product, which allows for by pushing and pulling exercises that often reach parts of the body that are difficult to exercise. An example of an isometric exercise is to simply press one hand as hard as you can against an immovable object, such as the wall.  By increasing and holding the tension for several seconds you can recruit muscle fibers to build strength and endurance with minimal stress to the related joints.  This is why isometric has long been used as a way to rehab joints after injury and trauma. Clinical Research done at the Swezey Institute on the OsteoBall program showed new bone mineral stimulation and improvements in muscular strength in post menopausal women after eight weeks of simple and easy to perform exercises done for 5 to 10 minutes a day.(http://www.bonefitness.com/consumer/education/research/clinical_studies/op_study.html).  

Here are some key techniques to use when performing a OsteoBall™ isometric style exercise (some of which can be done using any compressible ball):

1. If sitting or standing always start by aligning yourself in good posture (head over shoulders, chin level with the floor,  sternum lifted, abdominals pulled in).
2. Inhale as you initiate the pressing or pulling action.
3. Slowly press (or pull) against the ball, gradually building up a level of tension that you would describe as somewhat hard, hard, or very hard (a 6 to 8 on a 10 point effort scale).
4. Count out loud as you push or pull to insure proper breathing thought the contraction. Say "push 1, push 2, push 3. push 4, push 5" to help you exhale properly.
5. Make sure you maintain proper posture and alignment throughout the contraction.
6. After completing the held contraction, rest and relax the muscles your were contracting for 30 seconds to a minute and reposition the ball for another exercise (or perform a second repetition of the same exercise).
7. Try to do at least one exercise for each major muscle group and related joint area (neck, shoulders, elbow, wrists, spine, hips, knees, ankles). 
8. When you are done with a muscle group feel free to stretch the area contracted.

10 exercises, 10 minutes, 10 great reasons to recommend this workout for those with bone or joint limitations:  Easy to do isometric exercises allow you to create the right amount of tension without any weights or bands to worry about dropping or breaking.  

• The 10 exercises are clearly printed on the inflatable ball, insuring you hit each major muscle group and related joint area.
• Handle straps on the ball allow for easy positioning of the ball for various exercises as well as pulling contractions.
• The soft surface of the ball allows for a gentle progression into the compression contractions.
• The 10 base exercises can be done from a standing, seated and even a bed rest position (for those who are less or non ambulatory).
• Each exercise only takes 5 second to complete.
• Isometric exercises allow you to strengthen muscles without moving joints that may be painful or have limited range of motion
• The resistance progression is build in, because as you get stronger you simply push or pull harder.
• Stronger muscles lead to better life function and less risk for falls.
• Stronger bones and muscles help reduce the chance of breaks and joint degeneration

Research has shown that one of the best ways to build strong bones is to start in your youth (www.ncsf.org/pdf/ceu/Establishing-Peak-Bone-Mass.pdf). 

Young athletes that participated in strength and weight bearing and impact activities had higher peak bone density in their mid to late twenties (which is when we hit our peak) and thus had a higher base to fall back on (no pun intended) as they aged.  Bone density is primarily the amount of calcium measured in a specific region of the bone, such as the vertebrae in the spine. A higher bond density means a higher overall bone mass and stronger bones.

Loss of Bone Density
As we age there is a natural attrition in bone mass and density.  The cells that build new bone can no longer keep up with those that break it down and reabsorb it into the body.  When this condition accelerates due to hormonal changes (i.e. menopause), unhealthy lifestyle choices (i.e. smoking and heavy drinking), inactivity and inadequate nutrition it can lead to condition known as osteoporosis, which literally means brittle, porous bone.  This silent but serious condition can lead to bone degeneration and breaks which may be difficult to recover from.  Falls and the related bone breaks are a leading cause of hospitalization in the elderly.  

Multiple studies have shown that aerobics, weight bearing, and resistance exercises can all help maintain or increase BMD in postmenopausal women (Bonaiuti D, Shea B, Iovine R, et al. (2002). "Exercise for preventing and treating osteoporosis in postmenopausal women". Cochrane database of systematic reviews (Online) (3): CD000333). Some of the studies are mixed on whether a person can increase bone density once they have hit their later years, but there is substantial evidence that we can slow down and possibly halt the loss of additional bone mass with proper exercise, diet and supplementation at any age.  *

Lets start with exercise!
As mentioned earlier, it is key to introduce weight bearing, impact and muscle contracting activities to the body early on and try to maintain a sensible exercise and strength training program throughout your life. The pull and tug of the muscles on your bones is what helps to stimulate the bone building cells to go to work.  By weight bearing activities I mean those that force your muscles to support and control your skeletal system against the pull of gravity such as walking, jogging, stair climbing. Stronger muscles also act as a cushioning for falls later in life and can help prevent falls by making it easier to control your body when moving, lifting or doing activities that challenge balance.  

Nutrition
Nutritionally you will need to maintain a balanced diet including enough calories and nutrients to supply bone and muscle tissue for proper growth and repair.  We also know that it is important to have plenty of fruits, vegetables, whole grain and milk products to insure the proper amount of important nutrients for bone health such as calcium, phosphorus and vitamin C.  

Nutritional Supplements
Supplementation of calcium and vitamin D or medications such as antiresorptive or bone anabolic agents may be necessary even with the best of diets and lifestyle practices. Calcium has been a suggested supplement for bone health for many years and more recently vitamin D has become an important recommendation to aid in the absorption of calcium in your body as well as for the overall health and strength of your bones.

For bone healthy supplements check out the Wellesse liquid calcium and vitamin D product line.    When all is said and done our choices and habits can make a huge difference to our bone health and it is never too early or late too get started.
 

Have you purchased any of them yet?  The ones with the strange looking bottoms?

Tone your buttocks, boost the lymphatic system, increase your energy level, burn five times more calories, reduce leg cellulite, improve posture, increase vertical jump... The new functional, health-enhancing shoes on the market are capturing the attention of the fit and unfit with claims that range from reasonable to ridiculous.  Let’s see I can sift through the hype and find some hopeful sense surrounding this growing trend in fitness shoes. 
What’s behind the technology?

Earth shoes, Skechers Shape Ups, Reebok Easy Tone, Tonewalker, Spring Boost, Chung Shi, ASGI, MBT, Fit-Flobs are just a few of the growing list of fitness/health shoes that have hit the market in the last few years.  Each touts that their unique design and technology offers the user a way to get greater health and fitness benefits out of every step.  Is it possible to build a shoe that does the work for you? Or is this simply the latest attempt to sale the consumer on a ‘no sweat’ fitness fix?

The majority of these shoes are based on negative heel technology, destabilizing technology or a bit of both. Negative heel technology (sometimes called dorsiflexion technology) is a shoe design which builds the outer or inner sole of the shoe in such a way as to position the foot in a slightly dorsiflexed position (heel below forefoot).  This is the exact opposite position achieved when wearing shoes with heels.  It is also the position used when stretching the calf muscles. 

Manufactures of these shoes claim that a slightly dorsiflexed position creates higher activation of certain leg and hip muscles as well as enhances vertical jump ability.  They also claim that the negative heel position has a corrective effect on standing posture while at the same time balancing the strength and flexibility of the muscles surrounding the ankle joint.  Research performed by one such shoe company (Spring Boost) has shown an increase in electrical activity in certain muscle including the hip, thigh and lower leg as well as improvements in vertical jumping height.  Other health related studies have been more observational in nature. 

I personally supervised a group of about 20 women who used a negative technology shoe over a 12-week period.  The group performed a series of general fitness and body composition tests before and after the training period. They were also given a specific fitness program to follow three times a week that utilized plyometric (jump) moves in conjunction with walking.  All of the participants who followed the program experienced beneficial results including weight loss and improvements in cardio-respiratory markers.  Those who did not perform the exercise program did not see improvements. Thus the question remains, was it the ‘technology’ or ‘programming’ that made the difference?  In terms of comfort and likeability of the shoe it was about a 60/40 split.  Slightly more than half of the participants really liked the negative heel design and felt it improved their training and walking technique. 

The others did not like the way the shoe felt during activity or experienced some discomfort in one or more joints (spine, hip, knee or ankle).   
The second technology involves designing a shoe sole to destabilize the body during standing and movement. The theory is that your body will reactively activate more core muscles to aid in balancing the body when placed on an uneven or less stable surface.  By designing a shoe with an uneven or rocking sole you are basically creating a wobble board effect with every step.  Research has shown an increase in muscle activation when the body is subjected to destabilizing forces. Caloric expenditure studies are a bit sketchier with company claims from twice as many to five times as many calories burned per workout. 

There are 39 studies on one such shoe (Masai MTB shoes), of which nine have been published in peer-reviewed journals. Researchers found that wearing MBTs works small muscles around the ankles, improving the wearer's balance over time. They also found people wearing MBTs consumed 3% more oxygen—roughly equivalent to calorie burn—compared with individuals wearing a control shoe. This may also be accredited to the fact that these shoes weight almost twice as much as a typical walking shoe. Reebok commissioned a study from the University of Delaware, which tested five women on a treadmill with electronic sensors on their muscles. Electrical activity in the butt muscles—representing muscle movement—was 28% greater for the EasyTone shoes than for a typical Reebok walking shoe used as a control. Electrical activity was 11% greater for the hamstring and calf muscles while wearing the EasyTones. The test involved only 500 steps, and Reebok acknowledges that the effect may diminish as wearers get used to the shoes (http://www.berkshirepartners.com/docs/Shoes%20That%20Rock%20Your%20Muscles.pdf.)

In working with destabilizing fitness equipment for many years (bosu balls, wobble boards, slide boards, soft disks) I have found that clients do sense greater activation in their core muscles during balance training exercises.  But with that said I should also warn you that exercising on such surfaces demands concentration and attention to proper body mechanics.  I typically recommend supervision when using destabilizing devices because the risk of improper movement technique is much higher. 

I would not suggest this type of shoe challenge for a person who is extremely deconditioned or lacking in body control and alignment awareness.  The risk of mishap or misalignment during walking might be greater than the benefits. Thus these shoes should be used with caution and proper progressive training techniques.  
 

Yes!  You can exercise before and after Gastric Bypass Surgery - learn why & how to do it safely.

Asking a severely obese person (more than 100 pounds overweight) to exercise can be like suggesting a spicy meal to someone with a stomachache.  Obesity takes a toll on almost every system in the body from your heart and blood vessels to your organs, bones and joints.  This often leads to a vicious cycle of sedentary behavior; the less you move the more you gain ...the more you gain the less you feel like moving. When you spend years being inactive you lose important physical abilities and muscle properties that allow you to stay active for life. More and more people are turning to gastric bypass surgery as a solution when traditional diet and exercise are not working. This medical intervention can offer a fresh, new start but won’t be the full solution unless coupled with a healthier lifestyle, including proper nutritional and exercise habits. 

Research studies on obesity and weight loss continue to support exercise as a key component to weight loss maintenance. A recent study done out of Brown Alpert Medical School and Miriam Hospital in Providence, Rhode Island found that of 199 patients who underwent gastric bypass, those who became more active after surgery lost more weight over one year than those who remained relatively inactive. (Bond DS, Phelan S, Wolfe LG, Evans RK, Meador JG, Kellum JM, Maher JW, Wing RR. Becoming physically active after bariatric surgery is associated with improved weight loss and quality of life. Obesity 2009;17:78-83.(2009).

Below is a three-phase approach to exercise for those considering or recovering from a gastric bypass surgery.

Phase 1: Pre surgery (ideally 4 weeks)
Assuming you are currently inactive, the first step is to prepare for surgery by performing a pre-op ‘no sweat’ exercise program.  Now don’t let this phase scare you off, because I really mean ‘no sweat’.  This phase is simply to establish the ‘activity’ dream that lives deep down inside of your genes.  It is the preparation phase to the exercise program you will follow after surgery.  The main goal is to help you establish an exercise habit.  It starts with simply setting aside the time to exercise. It is ideal if you start this phase a month before surgery, but any amount of time will benefit you. 

Start with 10 minutes a day (most if not everyday of the week).  During those 10 minutes you can do whatever activity feels comfortable.  This might include limbering movements, light stretching, breathing exercise, chair exercise, contract and release muscle exercise, or simple closing your eyes and picturing yourself doing exercise. The key is to schedule the time like an important appointment and stick to your schedule.  It is not about the movement or exercise during this phase, it is about the commitment which will evolve into a new exercise habit in your post surgery lifestyle.  The more seriously you take this phase prior to surgery, the easier it will be to build upon it after surgery. 

Phase 2: Post Surgery (typically 4 to 6 weeks)
You will be taking in far fewer calories directly following surgery, which can sometimes cause the body to react as you were on a starvation diet. This can signal the body to burn muscle instead of fat. This is the last thing we want in the long run because it leads to a downward turn in ones natural metabolism (ability to burn calories). Regular exercise alters the metabolism so that the body burns fat instead of muscle. This is why you want to get back to regular exercise as soon as possible. Initially post surgery you can get right back to your pre-surgery ‘no sweat’ workout commitment and only perform those movements or exercises that are easy to do without interrupting the healing process. This may be limited to light stretching, deep breathing and simple contract/relax exercises in your bed.

Once you have your doctor’s permission to exercise a bit out of bed you will want to add in some light walking on level surfaces. Start off slow and easy building up to 10 minutes non-stop. You may need to wait a good four to six weeks before you can get a bit more aggressive with your cardio routine.  Always check in with your physician for approval before increasing your workout intensity.  At this point you want to focus on extending your scheduled exercise time from 10 minutes to 30. Choose activities you like that will exercise your heart and lungs while burning additional calories.  Walking and non-jarring stationary equipment like a recumbent bike or elliptical trainer will feel the most comfortable. Water exercise may also be a good option but only after all incisions have heeled completely.

Phase 3: Beyond Recovery  (a life-time commitment)
Once you have been given the green light to engage in a more complete training program you will want to include some muscle strengthening work to your cardio routine.  This is one of the best ways to insure your body maintains it’s lean mass.  When you train your muscles they get the stimulation and nutrients they need to thrive. This contributes to stronger, healthier bones and joints.  An increase in muscle strength and mass will make all of the activities you do seem easier.  This in turn will increase your ability and desire to work harder.

So during phase 3 you will want to add muscle strengthening to your weekly workouts. You can continue with your 30 minutes of cardio, most if not all days of the week and simply add in the strength training exercises on 2 to 3 of the days (non-consecutive) extending those workouts to about 50 or 60 minutes; or you can alternate your workouts and spend 30- 45 minutes everyday in either a cardio or strength routine.  Below is a sample of a balanced strength routine:

Perform 8 to 15 reps of the following exercises (choosing a resistance that allows you to sense fatigue within the final few reps)  

1. Bench chest press
2. Bent over row or seated row 
3. Overhead press
4. Biceps curls
5. Triceps kick backs 
6. Squats
7. Hamstring/leg curls
8. Calf/heel Raises
(Perform 2 to 3 sets of exercise 1- 8)
9. Supine Abdominal (compression) press into the floor – avoid traditional abdominal curls until given doctors approval – see picture A below
10. Prone opposite arm and leg reach  – see picture B below

A. Hold for 3 to 5 breaths, repeating several times
 

B. Hold for 3 to 5 breaths, repeating several times one each side 
 

• Note: To maximize muscle growth be sure to include a nutrient dense diet with enough calories, calcium and protein to support muscle development – check with a physician or dietitian familiar with your condition for specific recommendations. 

During a weight loss-training program you may find you occasionally hit a weight loss plateau.  To break a plateau try increasing the time you spend in each cardio session (moving towards 60 minutes) or increasing the intensity (moderate to vigorous). You can also choose to do a bit of both. 

• Note extending your cardio workout time and or intensity will encourage faster weight loss.  If doing so be sure to stay properly hydrated by drinking a minimum of 4 oz. of water for every 20 minutes of vigorous exercise.

The good news is that the body is a miraculous machine when in comes to damage control. Given proper nutrition and physical motion it will rebuild itself. The damaged systems can become strong and vital again. 

You will need to take certain vitamin and mineral supplements for the rest of your life because your body will have a tough time absorbing certain nutrients.  Doctors recommend that you take a multivitamin-mineral supplement and calcium, iron, vitamin B-12 and vitamin D.  For example, when it comes to calcium and vitamin D supplements, these are typically quite big in pill form.  By opting for a liquid supplement, you can take them at any time during the day (just a few teaspoons worth at most).  Many physicians recommend liquid supplements for these reasons – they are convenient and much easier for your digestive tract to handle.

When choosing a calcium supplement, make sure it has calcium citrate and not calcium carbonate.  After weight loss surgery, the body cannot absorb calcium carbonate.  Calcium citrate is water soluble and can be easily absorbed, especially in liquid form.

Liquid supplements  are easier to swallow and fast absorbing.  The stomach does not have to "dissolve" the tablet or pill, making it a perfect choice for anyone who has had weight loss surgery or who has trouble swallowing pills.  Try a liquid calcium with vitamin D3 and take the liquid vitamin D3 for additional nutrition.  Doctors are now recommending 2,000 IU of vitamin D3 per day.


If you have had gastric bypass surgery or are planning to, please tell us your story and how it has affected your life. 

 

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!

 

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.

Part 2 to my previous blog post - Taking that first step

Our body was designed for movement.  Unfortunately modern science and technology have steadily repressed our natural desire to move by developing electronic forms of transportation, entertainment and work-aids.  When was the last time you took the stairs instead of a nearby elevator; or used a push mower rather than an electric one?  Well that brings me to a very important and overlooked mode of transportation (and exercise)... walking!    

Walking is easy and fun!
Walking is the number one fitness activity around the world.  Why? ... Because most people already know how to do it.  Also, it can be done almost anywhere and the only equipment you need is a good pair of fitness shoes. So why isn’t everybody doing it?  The biggest barrier is usually ‘you’!

It is up to ‘you’ to make your health a priority!  I have written many articles on proper walking technique   and ways to progress your walking program .  I have even addressed goal-setting strategies .  Yet, before ‘you’ can put any of these helpful articles into action, ‘you’ have to make and take the first big mental step...commit to get fit and prioritize your walk into your lifestyle.  I know this sounds easier than it is, so lets start with 10 commitment rules to help you make this vital step:

1. I will schedule my daily walk like any other important appointment and note it on my calendar.
2. I will start slowly and not worry about how long or hard I walk.
3. I will gradually increase my walking time or intensity by a slight amount each week.
4. I will get a friend or loved one to join me on my walks at least once a week.
5. I will read up on the benefits of walking and exercise in general.
6. I will walk before I __________________.                                                               
(fill in the blank with something that is not a high priority i.e. watch TV)
7. I will always keep a spare pair of walking shoes in my car.
8. I will walk to pay back unnecessary calorie binges (1 mile for every 200 calories).
9. I will keep a record of my walks so I can note my progress.  
10. I will reward myself appropriately for a week well done.

Stick to these rules and you will be on your way to a much more active and healthy lifestyle.  Also keep in mind the importance of providing your body with the appropriate nutritional supplements to keep your new program on track.

Happy Walking!

– to a more active and healthy lifestyle - Part 1


Often the first step is the hardest when it comes to embarking on a new fitness program.  In 2007, only about 31 percent of Americans age 18 or older reported regular leisure-time physical activity (http://www.americanheart.org/presenter.jhtml?identifier=742).
 
National data also indicate that even fewer older persons engage in regular physical activity (http://www.ahrq.gov/ppip/activity.htm). This leaves a huge percentage of our national population falling into the sedentary category resulting in a rise in both adult and childhood obesity.  It goes without saying that we need to find a way to motivate the masses to get moving!

I have friends tell me all the time that they don’t have the ‘time’ or ‘energy’ to get fit.  Yet, they will spend endless hours on the computer, watching television or chatting on the phone.  If only they would set aside 30 minutes for moderate cardio exercise, most days of the week.  This will allow them to meet the Surgeon General Activity Guidelines and reap numerous physiological and psychological benefits of exercise.  These benefits include a reduction in life threatening diseases (heart disease, cancer, and diabetes just to name a few). 

It also is a prime weapon in our battle with the bulge and secondary related conditions such as joint degeneration, high blood pressure and chronic fatigue.  It is no wonder that exercise can also reduce stress and depression and improves joint health...wouldn’t you feel a lot better just knowing you were doing something that good for your body? 

Don't wait any longer - start today!
 

Stay in shape and stay cool all summer...

Try an Air-conditioned gym
Believe it or not the workout room at your local gym is probably one of the coolest places in town during a hot summer day.  Most gyms accommodate the hot weather by pumping up the air-cooling system during the summer months.  Thus, even though you may feel like exercise is the last thing you want to do on a hot day, your gym may provide a welcome relief in the form of cool workout environments. 

Get in the pool!
If you want to take it outdoors try one of those Aqua workouts. There’s nothing like a hot summer day to try something new in the pool.  You can keep it simple and just do laps, or join a deep or shallow water group class.   You will want to swim for 20 plus minutes if you are trying to accomplish your cardio goal. 

Deep-water workouts are done with the aid of a floating device such as an aqua belt, ankle cuffs or a foam noodle.  You will need these devices to allow you to tread water in a vertical position.  Shallow water workouts don’t typically need this because you are standing on the bottom of the pool with the water somewhere around nipple height.  If you are on your own try this great shallow water combo:

1. Jump out into a squat position with your legs about shoulder width apart then spring back off the pool floor to a close leg position (kind of like a jumping jack).  At the same time as you jump-out, push your lower arms up bending the elbows (like a bicep curl) and then as you bring the legs back push the lower arms downward (keep the elbows to the side of your body as you do the arm move).  Repeat 20 times
2. Next stand on one leg as you swing the opposite leg forward and back.  Arms move together and apart in opposition to the leg move.  So when the leg moves front the arms go apart (moving back) and visa versa.  Remember to tighten up your core muscles as you do this.  Repeat 20 times and then switch sides.
3. Feel free to perform 2 to 3 sets of the entire routine.

The same routine can be performed in the deep water with the aid of a floatation device but the squat will be more of a swish than a spring.


Exercise outdoors early
If you doing any kind of exercise or other strenuous activity outdoors, try to do them early in the morning before it heats up.  Exercising in the morning can give you more energy all day long.  Plus, by getting it out of the way first thing in your day, you are less likely to forgo exercising because something else comes up.   
  
Either way don’t forget to stay properly hydrated and supplemented with a calcium and vitamin D combo for bone and joint health.

 

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. 

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.