Vim & Vigor - Winter 2011 - North Mississippi - (Page 13)

off balance, it puts your spine in a non-neutral position, and one or both sides can go into spasm. If you have a back injury, it might hurt every time you move, but the more you move, the quicker you’re going to recover. First things first: Get the all-clear from your doctor to make sure the activities you choose are helping, not hurting, your injury. Start slowly with simple exercises like stationary cycling or walking to increase oxygen to your muscles. Do this move: Wall sits are a good choice to ease back into exercise and improve strength after an injury. With your back against a wall and your feet about two feet out from the wall, slowly lower your body as if you’re sitting in a chair until your thighs are parallel with the ground. Start with 15-second sits and work up to a minute if you can. Do one to three sets of five. STARTING YOUR MATURE YEARS. While these may be considered the “golden” years, sometimes an older body feels more like it’s made of lead. Your back feels stiff when you wake up, and even minor exercise makes you sore. The good news is, the more you move, the better you will feel. Why it hurts: “As we grow older, we need to treat our backs with TLC,” Bracko says. “But it’s most healthy when it gets movement.” First things first: If you spent your 40s and 50s stuck in slow motion, be sure to talk with your physician before you begin a new exercise program. If you’re joining an exercise class, make sure the fitness instructor offers modifications to help you get up to speed. Do this move: Low-impact cardio activities like walking and swimming will improve your overall fitness and engage your core muscles. Also, try a “sloppy push-up” to improve range of motion in your lumbar spine. Start on your stomach in a push-up position and slowly push your shoulders up while keeping your hips and legs on the ground. Go only to the point of discomfort, not pain. Do three sets of 10 reps with a rest in between. > Vim & Vigor · WI NTER 2011 13

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2011 - North Mississippi

Vim & Vigor - Winter 2011 - North Mississippi
Contents
Opening Thoughts
Getting Back to Life
ACT Now!
Lingering Memories
Accumulating Accolades
Back in Action
Supplementary Knowledge
Keys to Survival
Clearing the Air
Mark Harmon of NCIS fame makes 60 look good
This One’s for the Girls
Life After a Loss
Do Your Diabetes Homework
Healthy Returns
Care for the Caregiver
Gaining Control
Moving Forward
Catch the Spirit

Vim & Vigor - Winter 2011 - North Mississippi

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