December 18, 20023 | No 356

GILAD’S NEWSLETTER

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Food for thought.

 

“Challenges are what make life interesting and overcoming them is what makes life meaningful.”

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Ask Gilad

Ask Gilad

Can you give me some exercise tips for someone with weak knees to make them stronger?

Sure, here as some suggestions. Do the ones that do not feel painful. Work around the pain if you can.

  1. Leg Lifts: Lie on your back and slowly raise one leg, keeping it straight and strong.
  2. Standing Hamstring Curls: Stand straight and slowly bring one heel toward your buttocks, then lower it back down.
  3. Wall Squats: Stand in front of a wall, squat by sliding up and down while keeping your back straight against the wall.
  4. Step-Ups or Knee Marching: Step onto a platform or stair with one foot, then lift the other knee to a 90-degree angle, and step back down slowly. Alternate legs.
  5. Calf Raises: Stand on the edge of a step and slowly rise up on your toes, then lower your heels back down.
  6. Mini Squats: Stand with your feet shoulder-width apart and slowly bend your knees, then straighten back up.
  7. Clamshell: Lie on your side with your knees bent and lift the top knee while keeping your feet together.

It’s important to start with low intensity and consult a doctor if you experience pain during these exercises. Additionally, activities like cycling, swimming, and rowing are proven to strengthen and stabilize the knee while relieving pain.

Always warm up with light exercise before starting knee strengthening exercises, and if you have severe knee pain, consult a doctor before beginning any exercise routine.

For cardio exercise you can try the low impact workout listed below.

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Low Impact Workouts from Gilad

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Gilad's 21-day fitness challenge no 4

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academy of mindful movement

Attention Instructors and Trainers

 

“Empower Your Students, Enhance Your Skills:

Online Mindful Movement Training Awaits!”

 

You’re already a comfortable, expert mover in your own body. How about learning some techniques to help your students – your movers – to be comfortable and safer in theirs? Take your teaching and coaching to a whole new level of mindfulness.

Are you ready to discover new techniques? You already listen to your body, right? Let’s learn ways to empower your students to listen to theirs when they move!

Attend the Academy of Mindful Movement online! Sign up for  Level 1 Mindful Movement Training, running January 15 – March 22, 2024. Earn your Mindful Movement Certification and CEUs upon successfully completing the training.

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THINGS WE FIND INTERESTING

We enjoy sharing interesting findings with you and hope they pique your interest too. While we may not always endorse or agree with everything we share, we strive to provide information that can aid you in your pursuit of mental and physical wellness.

The Mediterranean diet

How much should you exercise for a longer, healthier life? Study offers clues

Key Takeaway
While exercise is important for longevity, a new study suggests that it may not be the sole key to a longer, healthier life. Other healthy lifestyle habits also play a significant role.

Summary of the study

  • A study conducted by researchers at the University of Jyväskylä in Finland explored the relationship between exercise and longevity.
  • It was found that exercise is important for living a long life, but other healthy lifestyle habits have an even greater impact.
  • Many factors affect longevity, including genetics, but habits like nutrition, physical activity, stress reduction, not smoking, and proper sleep can be modified.
  • The study used data from over 11,000 sets of adult twins and assessed their physical activity levels from 1975 to 1990.
  • Participants were categorized into four groups based on activity levels: sedentary, moderately active, active, and highly active.
  • Sedentary individuals had the highest mortality rate, while active groups had lower all-cause mortality risk.
  • When factors like BMI, health status, alcohol use, and smoking were considered, sedentary participants still had a higher mortality rate.
  • Highly active participants showed accelerated biological aging compared to moderately active and active groups.
  • The study suggests that exercise’s beneficial association with lower mortality risk may indicate an overall healthy lifestyle rather than exercise alone being the cause.
  • The study also emphasizes that exercise does not offset the detrimental effects of unhealthy behaviors like smoking, poor diet, and ignoring chronic health conditions.
  • Dr. Cheng-Han Chen, an interventional cardiologist, notes that moderate exercise is beneficial and that there may be a point of diminishing returns with excessive exercise.
  • The study’s limitations include its focus on a specific population in Finland and the need for more diverse data to draw broader conclusions about the relationship between exercise and longevity.

The full article is here.

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