Claire Hannum
Claire Hannum
April 13, 2023
The “10,000 steps” phenomenon goes all the way back to the 1960s. Not in a research lab or doctor’s office, but as part of an advertising campaign.
The 1964 Tokyo Olympics were a runaway success. To capitalize on the momentum, Japanese company, Yamasa, created the first ever pedometer. This trendy step counter was marketed with a push for pedometer users to strive for 10,000 steps per day. At that time, there was no science behind the number chosen—just an idea that 10,000 steps sounded like something that would fit with an active and healthy lifestyle.
That said, is walking 10,000 steps per day a worthwhile goal? This blog has the answer. Read on to find out…
Should you automatically shape your walking routine around a 10,000 step goal? “Not necessarily,” explains personal trainer Sydney Bueckert, NASM CPT, CES, FNS, and GPTS. “10,000 steps is a good goal because it’s so challenging, but that may mean it’s not perfect for everyone. It’s easy to set our sights on what’s optimal, but you’re more likely to consistently achieve what’s practical and approachable. And consistency is the most important factor in any weight loss journey.”
For some people, 10,000 steps is an excellent goal to strive for. But depending on your goals, lifestyle, and activity levels, you may want to aim for a different number. The most important thing is to get moving in the first place, and doing so in a way that works for you.
Those marketers from the 1964 Olympics had the right idea. In the decades since then, research has found that for many people, getting 10,000 steps per day does have fantastic health benefits…
For starters, 10,000 steps per day can help you lose weight. “Walking 10,000 steps per day, with some steps accumulated in bouts as small as 10 minutes at a time, can enhance weight loss efforts,” says Bueckert (1). Getting 10,000 steps per day can also help lower your blood pressure, decrease your risk of early death, decrease your risk of cardiovascular issues, and decrease depression and anxiety (2, 3, 4, 5).
And perhaps the most promising statistic of all: Getting more steps may help you live longer, even if you don’t reach 10,000 each day (6, 7, 8, 9). One study found that when compared to a routine of 4,000 steps per day, people who walked 8,000 steps per day had a 51% lower risk of all-cause mortality (death from all causes). And when people who took 12,000 steps per day were compared to those who took 4,000 steps per day, they were found to have a 65% lower risk (10).
There isn’t one universal step goal that you should strive for. Instead, it depends on your goals and where you’re starting from. The main goal is to improve your current routine. If you don’t spend much time walking, aiming for 10,000 steps per day straightaway may be too drastic of a change.
“For people who aren’t already active, 5,000 steps [per day] might be a better place to start,” explains Bueckert. “Even 10 minutes of walking at a time is enough to start accruing benefits. Keep in mind, it’s when you move from doing nothing to doing something that you’ll see the biggest change across the board—from your mindset to your physical health.” Slowly work your way up to 10,000 steps per day over time.
If you already exercise consistently, walking extra steps can help you ramp up your daily calorie burn. “Walking typically contributes to non-exercise activity thermogenesis (NEAT)—the energy expended on activities that aren’t sleeping, working out, or eating,” Bueckert says. “NEAT accounts for approximately 15-50% of your total daily energy expenditure (TDEE). If you’re only putting in time at the gym, but sedentary for the rest of the day, odds are good your NEAT is on the low end—that’s a lot of calories left on the table which could contribute to your weight loss efforts and health.”
If this sounds like you, stick to your current exercise routine and aim to increase your walking to an additional 5,000 steps per day. This will help you squeeze in extra movement between your workouts. Other great ways to increase your NEAT and burn more calories include gardening, playing with your grandkids, cooking, household chores, or walking the dog.
Any daily step count that is higher than your previous routine is a win. Just because a study only looked at 10,000 steps doesn’t mean that getting 7,000 or 8,500 steps per day isn’t important. What matters is finding a goal that works for you. Healthy adults can take anywhere from around 4,000 to 18,000 steps per day—that’s a wide range (11).
The CDC recommends that adults get 150 minutes of moderate physical activity per week, along with two days per week of strength training (12). Walking 30 minutes per day, 5 days per week can help you reach most of that goal.
If you want to lose weight with your walking routine, note that one study found that 8,600 steps per day can help prevent weight gain in adults (13). If you want to up the ante, walk faster or on an incline. And make sure you’re getting enough sleep, eating nutritious food, and managing stress.
The age-old suggestion of walking 10,000 steps per day has many health benefits, but it’s not a one-size-fits-all recommendation. The most important thing you can do for your health is strive to add more movement to your daily routine than before, even if that increase is less than 10,000 steps at first. By increasing your step count slowly over time, you’ll experience easier weight loss, lower blood pressure, less anxiety and depression, and more.
In need of some walking motivation? Join our Private Facebook Group where we host 10-day walking challenges throughout the year!
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Claire Hannum
February 14, 2023
Did you know that your hips and lower back are connected? This means that tight hips can lead to a lower back injury—the exact thing we want to avoid (1, 2). Tight hips can also lead to…
As you age, your hips are the key to maintaining balance, stability, and mobility. Not only that, but they also provide an important layer of protection for your internal organs, cushioning them from shock and helping to evenly distribute your weight between your upper and lower body.
However, with age comes tight hips. This leads to nearly 80% of adults experiencing lower back pain at some point in their lives (3). And get this: More than one million workers experience back injuries each year—and that’s not even counting back injuries among the retired (4, 5)!
Don’t let this be you! Dr. Chad has shared a series of hip mobility exercises to help relieve pain and open up your hips. Let’s get to it…
Before you begin, here are a few things to know:
1. Each set of movements is a couplet, with one exercise focused on increasing hip mobility and the other focused on increasing hip stability.
2. Aim to do 2 to 3 couplets per day. Do 2 to 3 sets of each couplet with 10 to 15 reps in each set, unless a specific move has different instructions.
3. The hip mobility exercises are listed in order of their difficulty, with the easiest ones first. If you’re in a lot of hip pain, the first few might be the best ones to focus on. Regardless of your current hip status, make sure to listen to your body! Don’t push through sharp pain or warning signs, and talk to your healthcare provider about which moves are safest for you.
4. Take note of how many reps of the exercises you can do on each side (most people notice that one side of their body is stronger than the other). Tackle this by always working your weaker side first, observing how many reps that side can handle, and then matching that number of reps on the more dominant side. Match the difficulty level on each side too: if you aren’t advanced enough yet to use a resistance band for exercise on your weaker side, don’t use the resistance band on your stronger side yet. In this write-up, each exercise starts on the right leg or hip, but feel free to start with your left side instead! Whichever side is weaker for you should be the side you start with. Over time, this will help even out your balance.
5. For each exercise, remember to breathe and keep your face relaxed!
1. Each set of movements is a couplet, with one exercise focused on increasing hip mobility and the other focused on increasing hip stability.
2. Aim to do 2 to 3 couplets per day. Do 2 to 3 sets of each couplet with 10 to 15 reps in each set, unless a specific move has different instructions.
3. The hip mobility exercises are listed in order of their difficulty, with the easiest ones first. If you’re in a lot of hip pain, the first few might be the best ones to focus on. Regardless of your current hip status, make sure to listen to your body! Don’t push through sharp pain or warning signs, and talk to your healthcare provider about which moves are safest for you.
4. Take note of how many reps of the exercises you can do on each side (most people notice that one side of their body is stronger than the other). Tackle this by always working your weaker side first, observing how many reps that side can handle, and then matching that number of reps on the more dominant side. Match the difficulty level on each side too: if you aren’t advanced enough yet to use a resistance band for exercise on your weaker side, don’t use the resistance band on your stronger side yet. In this write-up, each exercise starts on the right leg or hip, but feel free to start with your left side instead! Whichever side is weaker for you should be the side you start with. Over time, this will help even out your balance.
5. For each exercise, remember to breathe and keep your face relaxed!
Level 1: Beginner
Mobility Exercise: Belt Stretch
This is one of our favorite hip mobility exercises, and it will stretch your hamstrings, hips, and adductors to help with outer hip pain. First, use a belt to create a lasso-like loop around your right foot. Then lay back on the floor or a mat, with your legs straight and on the floor, and your right hand holding the opposite end of the belt. Lift your right foot straight up, with the sole of your foot facing the ceiling and your toes not pointed, and hold for 3 to 5 seconds. You’ll feel a stretch in the back of your hamstring. Breathe through it! Then, while still holding the end of the belt and keeping your leg straight, move the leg down and across your body, to the left. You’ll feel this in your IT band. Lift your leg straight up again, and then back down. Do 5 to 10 reps on each side, holding for 3 to 5 seconds each time. Repeat with your opposite leg. Do 2 to 3 sets.
Stability Exercise: Bridges
This move will wake up your glutes! Lay flat on your back with your legs together, bent at the knees, and feet flat on the floor. Imagine a bowl of soup directly under your belly button. Now tilt that bowl of soup toward you with your pelvis, slowly raising your pelvis segment by segment. When your pelvis is lifted toward the ceiling, squeeze your glutes and hold for 2 to 3 seconds. Then, slowly ease your pelvis back down. Then roll back and tilt the bowl of soup in the opposite direction. Do 2 to 3 sets of 10 to 15 reps.
Optional: You can add an extra challenge to this exercise by putting a resistance band slightly below your knees. If you choose to use a resistance band, pause when your pelvis is lifted toward the ceiling to move each knee outward, then back inward, before moving your pelvis back to the floor.
Level 1: Beginner
Mobility Exercise: Belt Stretch
This is one of our favorite hip mobility exercises, and it will stretch your hamstrings, hips, and adductors to help with outer hip pain. First, use a belt to create a lasso-like loop around your right foot. Then lay back on the floor or a mat, with your legs straight and on the floor, and your right hand holding the opposite end of the belt. Lift your right foot straight up, with the sole of your foot facing the ceiling and your toes not pointed, and hold for 3 to 5 seconds. You’ll feel a stretch in the back of your hamstring. Breathe through it! Then, while still holding the end of the belt and keeping your leg straight, move the leg down and across your body, to the left. You’ll feel this in your IT band. Lift your leg straight up again, and then back down. Do 5 to 10 reps on each side, holding for 3 to 5 seconds each time. Repeat with your opposite leg. Do 2 to 3 sets.
Stability Exercise: Bridges
This move will wake up your glutes! Lay flat on your back with your legs together, bent at the knees, and feet flat on the floor. Imagine a bowl of soup directly under your belly button. Now tilt that bowl of soup toward you with your pelvis, slowly raising your pelvis segment by segment. When your pelvis is lifted toward the ceiling, squeeze your glutes and hold for 2 to 3 seconds. Then, slowly ease your pelvis back down. Then roll back and tilt the bowl of soup in the opposite direction. Do 2 to 3 sets of 10 to 15 reps.
Optional: You can add an extra challenge to this exercise by putting a resistance band slightly below your knees. If you choose to use a resistance band, pause when your pelvis is lifted toward the ceiling to move each knee outward, then back inward, before moving your pelvis back to the floor.
Level 2: Beginner to Intermediate
Mobility Exercise: Kneeling Hip Flexor Stretch
One cause of low back pain in hips is tight hip flexors from sitting all the time. Fight against that with this move. Get into a tall kneeling position, with your left leg bent down at the knee, extending slightly behind you. Extend your right leg forward and bend at the knee. Squeeze your glutes, and fold your hands in front of you near your chest. With your glutes still held tight, roll forward so your front right leg is at 90-degree angle with the floor. Keep your back straight throughout the move. You’ll feel a big stretch in your left leg. Hold this pose for 30 seconds (you can increase to 1 minute if you’d like to add an extra challenge). Repeat for 30 seconds on the opposite side. Do 2 to 3 sets.
Stability Exercise: Clam Shells
Lay on your left side, with your head up, left hand behind your head, and right hand on the floor in front of you. Bend your legs at the knee, slightly in front of you, and keep your knees together. Face your chest forward. Pump your right knee upward while keeping your feet together. Then, slowly lower it back down to your other knee. Keep your chest forward throughout the exercise. Do 10 to 15 reps on each side. Do 2 to 3 sets.
Optional: To add an extra challenge, place a resistance band just under your knees.
Level 2: Beginner to Intermediate
Mobility Exercise: Kneeling Hip Flexor Stretch
One cause of low back pain in hips is tight hip flexors from sitting all the time. Fight against that with this move. Get into a tall kneeling position, with your left leg bent down at the knee, extending slightly behind you. Extend your right leg forward and bend at the knee. Squeeze your glutes, and fold your hands in front of you near your chest. With your glutes still held tight, roll forward so your front right leg is at 90-degree angle with the floor. Keep your back straight throughout the move. You’ll feel a big stretch in your left leg. Hold this pose for 30 seconds (you can increase to 1 minute if you’d like to add an extra challenge). Repeat for 30 seconds on the opposite side. Do 2 to 3 sets.
Stability Exercise: Clam Shells
Lay on your left side, with your head up, left hand behind your head, and right hand on the floor in front of you. Bend your legs at the knee, slightly in front of you, and keep your knees together. Face your chest forward. Pump your right knee upward while keeping your feet together. Then, slowly lower it back down to your other knee. Keep your chest forward throughout the exercise. Do 10 to 15 reps on each side. Do 2 to 3 sets.
Optional: To add an extra challenge, place a resistance band just under your knees.
Level 3: Intermediate
Mobility Exercise: Repeated Hip Extension Stretch
Start in a half kneeling position like you did for your hip flexor stretch—but this time, keep your glutes relaxed. Move forward in a similar motion, and hold for about one second on each rep. Keep your torso perpendicular to the ground. Breathe with the movement, exhaling as you move forward and inhaling as you move back. Do 2 to 3 sets of 10 to 15 reps on each side.
Stability Exercise: Quadruped Hip Extension
Move onto all fours. Place your legs side by side, bent at the knee at a 90-degree angle. Lift your back right foot upward, with the sole of your foot pushing toward the ceiling and your knee still bent at a 90-degree angle. Then bring your leg back to your starting pose. Keep your belly button facing toward the ground. Do 10 to 15 reps—or more if you feel comfortable doing so! Repeat on the opposite side. Do 2 to 3 sets.
Level 3: Intermediate
Mobility Exercise: Repeated Hip Extension Stretch
Start in a half kneeling position like you did for your hip flexor stretch—but this time, keep your glutes relaxed. Move forward in a similar motion, and hold for about one second on each rep. Keep your torso perpendicular to the ground. Breathe with the movement, exhaling as you move forward and inhaling as you move back. Do 2 to 3 sets of 10 to 15 reps on each side.
Stability Exercise: Quadruped Hip Extension
Move onto all fours. Place your legs side by side, bent at the knee at a 90-degree angle. Lift your back right foot upward, with the sole of your foot pushing toward the ceiling and your knee still bent at a 90-degree angle. Then bring your leg back to your starting pose. Keep your belly button facing toward the ground. Do 10 to 15 reps—or more if you feel comfortable doing so! Repeat on the opposite side. Do 2 to 3 sets.
Level 4: Intermediate to Advanced
Mobility Exercise: 90/90 Stretch
This hip mobility move will open up your IT band. Sit on the floor or on a mat. Extend your right leg in front of you and slightly to the side, with your knee bent at a 90-degree angle. Extend your left leg slightly behind you and slightly to the side, with this knee also bent at a 90-degree angle. Keep your torso straight, but flex at the hip, moving your torso forward to your right leg. Pause over your right knee, with your torso still straight, and hold for 30 seconds to 1 minute. After holding above the knee, consider moving further to the right or left, or doing very gentle small bounces – whatever comfortable directions the stretch takes you. Don’t forget to breathe and relax your face! Switch your legs so that your left leg is now forward, and repeat the stretch for the opposite side. Do 2 to 3 sets.
Stability Exercise: Jane Fonda
This move takes a cue from a fitness icon, Jane Fonda! Lay on your left side, with your head up and your left hand behind your head. Place your right hand on the floor in front of you. Lay your left leg on the ground, bent at the knee, with your knee further forward than your torso. Straighten your right leg, with the bottom of your foot flat and your toes pointed forward. Pulse your right leg upward, holding it straight, to about a 45-degree angle. Keep your leg in alignment with your torso or slightly behind your body—the key is to avoid extending it in front of your body. Pulse your leg upward for 10 reps. At the end of the 10th repetition, keep holding your leg upward and move it in small forward circles. Do 10 reps of forward circles, then reverse the direction of the circles. Continue with backward circles for another 10 reps. Then, finish with another 10 reps of the up-and-down pulsing motions you started with. Do each of these moves in one fluid motion, without pausing to rest your leg on the floor in between! Repeat on the opposite side. Do 2 to 3 sets.
Level 4: Intermediate to Advanced
Mobility Exercise: 90/90 Stretch
This hip mobility move will open up your IT band. Sit on the floor or on a mat. Extend your right leg in front of you and slightly to the side, with your knee bent at a 90-degree angle. Extend your left leg slightly behind you and slightly to the side, with this knee also bent at a 90-degree angle. Keep your torso straight, but flex at the hip, moving your torso forward to your right leg. Pause over your right knee, with your torso still straight, and hold for 30 seconds to 1 minute. After holding above the knee, consider moving further to the right or left, or doing very gentle small bounces – whatever comfortable directions the stretch takes you. Don’t forget to breathe and relax your face! Switch your legs so that your left leg is now forward, and repeat the stretch for the opposite side. Do 2 to 3 sets.
Stability Exercise: Jane Fonda
This move takes a cue from a fitness icon, Jane Fonda! Lay on your left side, with your head up and your left hand behind your head. Place your right hand on the floor in front of you. Lay your left leg on the ground, bent at the knee, with your knee further forward than your torso. Straighten your right leg, with the bottom of your foot flat and your toes pointed forward. Pulse your right leg upward, holding it straight, to about a 45-degree angle. Keep your leg in alignment with your torso or slightly behind your body—the key is to avoid extending it in front of your body. Pulse your leg upward for 10 reps. At the end of the 10th repetition, keep holding your leg upward and move it in small forward circles. Do 10 reps of forward circles, then reverse the direction of the circles. Continue with backward circles for another 10 reps. Then, finish with another 10 reps of the up-and-down pulsing motions you started with. Do each of these moves in one fluid motion, without pausing to rest your leg on the floor in between! Repeat on the opposite side. Do 2 to 3 sets.
Level 5: Most Advanced
Mobility Exercise: Internal Rotation Stretch
Sit on the floor or mat with your knees bent, legs apart, and your feet flat on the floor. Lean slightly back with your torso straight and your arms behind you with your hands on the floor or mat. Gently roll your knees to the right, until they are as close to the floor as is comfortable. Keep your knees at a 90-degree angle. Then, roll your knees to the left, through your center, until they are close to the floor on the opposite side. Use your breath, exhaling as you go. Keep your belly button pointed forward. Do 10 to 15 reps on each side. See if you’re able to gently push yourself a bit further on each repetition as your hips become looser—but if it feels uncomfortable, don’t force it! Do 2 to 3 sets.
Stability Exercise: Monster Walks
Place a resistance band around your ankles. Stand with your feet slightly wider than hip-width apart, knees gently bent. Keep your arms bent at the elbows and your fists together near the level of your face. With your feet still apart, walk forward in small steps. Take 10 steps forward, keeping your legs just far apart to feel the resistance of the band. Then, reverse and take 10 steps backward. Then, take 10 steps to the right, and 10 steps to the left. Do 2 to 3 sets.
Level 5: Most Advanced
Mobility Exercise: Internal Rotation Stretch
Sit on the floor or mat with your knees bent, legs apart, and your feet flat on the floor. Lean slightly back with your torso straight and your arms behind you with your hands on the floor or mat. Gently roll your knees to the right, until they are as close to the floor as is comfortable. Keep your knees at a 90-degree angle. Then, roll your knees to the left, through your center, until they are close to the floor on the opposite side. Use your breath, exhaling as you go. Keep your belly button pointed forward. Do 10 to 15 reps on each side. See if you’re able to gently push yourself a bit further on each repetition as your hips become looser—but if it feels uncomfortable, don’t force it! Do 2 to 3 sets.
Stability Exercise: Monster Walks
Place a resistance band around your ankles. Stand with your feet slightly wider than hip-width apart, knees gently bent. Keep your arms bent at the elbows and your fists together near the level of your face. With your feet still apart, walk forward in small steps. Take 10 steps forward, keeping your legs just far apart to feel the resistance of the band. Then, reverse and take 10 steps backward. Then, take 10 steps to the right, and 10 steps to the left. Do 2 to 3 sets.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
Sources
Claire Hannum
November 8, 2022
If you’re struggling with swollen ankles, you’re not alone. Around 19% of US adults experience this type of edema, which happens when excess fluid from the body pools around your ankles (1). It can be caused by heat, excess weight, health issues, or other factors.
If you’re wondering how to get rid of swollen ankles fast, you’re in the right place. In this article, you’ll learn eight effective movements that can help reduce swelling.
Edema is when your skin becomes puffy and swollen due to fluid retention. It’s especially common around your ankles, legs, or feet (2). Edema is often a sign of an existing health issue, but sometimes it’s caused by simple external factors like spending a long time on your feet, especially in hot weather (3).
Some untreated cases of edema can cause frustrating complications like lower mobility, itchiness, decreased circulation, and even more swelling. Thankfully, home remedies are effective for many cases of edema, and one of the most popular home treatments is targeted exercise (4, 5).
Dr. Chad Walding, Doctor of Physical Therapy and NativePath Co-Founder, has shared a series of exercises for swollen ankles that can help you manage edema. Read this brief overview before moving on...
Since gravity causes fluid to collect near the ankles, these exercises are meant to help guide the fluid back toward your trunk. Picture your trunk like a drain. And then imagine your muscles contracting and pumping that fluid back toward the drain, with the help of gravity.
With that in mind, you’ll want to do these edema exercises with your feet elevated above your heart. You can achieve this by doing the exercises with a leg wedge or pillows you already have at home. You can do these moves on your floor, bed, or couch—just make sure that you keep your feet above your heart.
(Note: If you aren’t able to lay on your back, or you simply want to squeeze in extra reps throughout the day without laying down, you can do these exercises while sitting upright, too. They will still be helpful, just not as impactful as when they are done with the feet elevated.)
Try these eight movements each morning and evening to reduce ankle swelling and to get those lower extremities moving. Remember to go at your own pace, listen to your body, and breathe through each movement. We don’t want any strained, red faces here—let your breath carry you through each move with ease.
When doing any type of exercise to reduce swelling in the legs and ankles, the very first thing you want to do is focus on your breath. This helps reduce tension and pressure in the trunk area so that you can open up that “drain”, so to speak. By breathing deeply, you’ll help move the fluid where it needs to go.
Here’s how to do it: Lay on your back and rest the back of your knees on the highest point of your leg wedge. (If you don’t have a leg wedge, simply stack a few pillows on top of each other). Now take a deep breath, inhaling through your diaphragm rather than your chest. Place your right hand on your heart and your left hand over your belly. Inhale for five seconds, feeling your belly rise as you do. Then, exhale for five seconds and feel your belly fall. Repeat for 5 full breaths.
This move contracts your core as the fluid moves to your trunk.
Here’s how to do it: Lay on your back and rest the back of your knees on the highest point of your leg wedge/pillow. Lift one knee about halfway to your chest so that it’s perpendicular to the ground. Bring both hands up so that you’re pressing against that leg and hold for 5 seconds. Release and repeat with the opposite leg. Repeat for 3 to 10 reps on each leg.
Lay flat on your back with the bottoms of your feet resting on your leg wedge/pillow. Fold your knees in towards your chest, keeping both legs together. While keeping your upper back flat on the floor, slowly rotate both legs to the right, stopping at a 45-degree angle from the floor. Then bring both legs back to center, and repeat on the left side. Don’t forget to breathe through each motion, inhaling as your knees reach center and exhaling as they move toward the floor. Repeat for 10 to 15 reps on each side.
These are exactly what they sound like! Lay on your back with the back of your knees resting on the highest point of your leg wedge/pillow and keep your feet relaxed. Now it’s time to wake up those glute muscles…Squeeze the butt, hold for 2 to 3 seconds, and relax before squeezing again. Continue for 10 to 15 reps.
Lay on your back and rest the back of your knees on the highest point of your leg wedge/pillow. Raise (or march) one leg up so that it’s perpendicular to the floor. Then return that leg to resting position and repeat with the opposite leg. Repeat for 10 to 15 reps on each leg, moving at whatever pace is most comfortable for you.
This movement helps move the fluid back toward the heart.
Remain laying on your back, placing the back of your knees on the highest point of your leg wedge or your pillow. In this starting position, your legs should be completely relaxed so that they’re slightly curved over the wedge/pillow. Next, with your toes pointing upward to the ceiling, fully straighten one leg and hold for 1 to 2 seconds. Repeat on the opposite leg. Continue for 15 reps on each leg.
Now that you’ve released some tension and contracted your muscles to send fluid back up to the trunk, you’re ready for one of the most beneficial exercises for swollen ankles: Ankle pumps.
Lay on your back with your ankles and feet extended off the edge of your leg wedge/pillow. From this position, point both toes down toward the floor and then point your toes back upward toward the ceiling. Continue these back-and-forth motions for 15 to 30 reps.
If you want to give your swollen ankles an extra boost, you can squeeze in more ankle pumps while doing other activities. They’re a perfect complement for moments when you’re sitting on the couch watching TV, or reading a book in bed. While these pumps are most effective when your feet are elevated above your heart, they still have a positive impact when done in other positions.
This moves your muscles in a different way than what they’re used to, helping to get those lower extremities working.
Lay on your back in the same starting position as ankle pumps: With your legs side by side and feet dangling off the edge of your leg wedge/pillow. Slowly circle both of your ankles for 15 reps. Then reverse and make circles with your ankles in the opposite direction for another 15 reps.
Remember, you are not alone in your struggle with swollen ankles. In fact, you’re among 19% of Americans who deal with it regularly! It’s an extremely common—and relatable—frustration.
The number of sets and repetitions suggested above are simply meant to serve as guidelines. Feel free to do as many sets as you want, or what your body feels comfortable with. These exercises can serve as a great start and end to your day. So if you can, carve out 10 minutes in the morning and evening to go through them.
Before you go, here’s another helpful resource that shares six ways to relieve ankle swelling naturally. One of the first things we tell those who are experiencing swelling is to address their inflammation first. (This is the main reason for swelling, FYI.) You can work toward this by drinking lots of water, eating whole healthy foods, and supplementing with Antarctic Krill Oil for swelling. Krill oil can help ease inflammation throughout the body and soothe your ankles.
As a writer, editor, and wellness seeker, Claire has written for Self, Health, Prevention, CNN, Mic, Livestrong, and Greatist, just to name a few. When she's not writing, she specializes in traveling, getting lost in health-related research rabbit holes, and finding new ways to spoil her cat.
What do amino acids, collagen, and exercise all have in common? They’re all essential in keeping your joints, tendons, and muscles up to speed.
One of the primary reasons collagen is such a powerhouse is because of its high amino acid content. Grass-fed collagen contains 18 of the 20 amino acids that your body needs. And when it comes to the ones that you absolutely need (aka the ones that your body doesn’t produce), there are nine of them.
If you plan on hitting the gym, stretching it out in yoga, or walking your favorite trail, your amino acid intake is a must.
This article dives into what amino acids are, what roles they play in the body, and how to incorporate them into your workout sesh to keep your muscles, tendons, and ligaments strong and sturdy.
Amino acids are proteins. Think: Chia seeds, eggs, quinoa, legumes, and of course—collagen.
So far, scientists have discovered 500 amino acids, but just 20 of them are needed by the body.
11 of these 20 are already produced naturally, so your body has that covered. However, the other nine can only be fulfilled by a nutrient-dense diet rich in whole proteins.
And that brings us to how amino acids are formed…
Protein is consumed, digested, and broken down, and amino acids are what’s left. The amino acids are then stored and used to break down food, regulate immune function, and repair body tissue.
And when it comes to exercise, they’re as important as the water you drink to stay hydrated.
Amino acids and exercise—you can’t really have one without the other (or, at least you shouldn’t).
Want to protect your muscles and enhance their recovery?
Bathe your tendons and ligaments with amino acid-rich collagen 30 to 60 minutes prior to working out. This can easily be done by putting a scoop or two into your water bottle and sipping it on your way to the gym, hike, pilates class, you name it.
Think of it this way: You want to feed your tendons and extracellular matrix (ECM) before you workout and feed your muscles after you workout.
Let’s talk about muscles for a second...
Skeletal muscle makes up 50 to 75% of your body’s proteins and approximately 40% of your total body weight. Because it accounts for so much protein, it’s crucial to consume adequate amounts so that your muscles can repair, grow, and function properly.
And if you think your muscles don’t contribute much, think again.
Muscles provide force, temperature regulation, energy metabolism, amino acid reserves, immune function, and the ability to grow and regenerate.
However, muscles can’t work like they’re supposed to without ligaments, tendons, and joints.
So much so that every muscle has a tendon, and every joint has at least one ligament.
And when your muscle strains or your tendon turns into tendonitis, collagen sweeps in to save the day...
Did you know that collagen makes up 90% of our connective tissue?
This explains why supplementing with collagen pre and post-workout can help restore the protein loss that occurs from oxidation, inflammatory reactions, and muscle microlesions.
In one 2016 study, eight healthy males were given either 5 or 15 grams of Vitamin C-enriched gelatin or a placebo. One hour after, they jump roped for six minutes. And for those who consumed the gelatin, collagen synthesis doubled.
And when collagen doubles, skin becomes more elastic, joints become healthier, and muscles grow.
The enhancement of collagen during exercise can most likely be linked to the increase of oxygen in your blood, which then travels to muscle tissue (one of the places where collagen is stored).
Everything in the body works together—whether it’s for you, or against you. Putting the right things into your body while maintaining movement and exercise throughout your day is how to make your body work for you.
When you dedicate time to your workout ritual, you’re enhancing the rate of collagen renewal among your connective tissues.
And since collagen makes up one-third of the body’s protein, it’s abundantly clear—humans need protein. More specifically—collagen.
Don’t try to cram it all in at dinner though. Spread protein consumption throughout the day—from your pre-workout collagen drink to your delicious dinner.
Learn more about NativePath Collagen here!
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As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
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You can keep pulling out benefit upon benefit upon benefit—firmer skin, pain-free joints, faster recovery, and now...the new runner’s high.
It’s Global Running Day and runners are flocking to this noteworthy supplement. Read on to learn why…
Before we dive into the benefits of collagen for runners, let’s tackle what it actually is.
When you think of a typical protein powder for athletes, the first one that comes to mind is probably whey protein powder.
However, collagen is surpassing even this world-renowned body-building supplement.
The reason collagen is so popular is because it makes up a whopping one-third of the protein in your body and three-quarters of the protein in the skin [1].
It’s quite the champ, except for the fact that its natural production begins to decline as early as your 20s, declining by 1% each year [2].
Most people just associate collagen as the fountain of youth. They’re not wrong, it’s just that it’s so much more...
It’s an immune supporter, joint restorer, bone strengthener—it’s all of these things and more, but how does it add up against whey?
Both collagen and whey are exceptional sources of protein, but their similarities end there...
Whey is the liquid that is left after milk curdling. For decades it used to be deemed as waste but is now used to enhance gut health, protect skin from harmful radiation, and speed the recovery from resistance exercise injuries.
It’s a protein that comprises 20% of total milk protein and is rich in branched and essential amino acids, functional peptides, antioxidants, and immunoglobulins (a type of protein that the immune system uses to identify foreign objects within the body) [3].
If you’re eating a well-balanced diet of meat, fish, and eggs, then odds are you don’t need to supplement with a whey protein powder. You’ll be getting substantial amounts of the branched-chain amino acids (BCAAs) that your body needs to repair muscle [4], [5].
Just when you thought collagen was a “beauty powder” and nothing else. Now you can get your glow on AND enhance your running regimen with high-quality grass-fed collagen.
Get the scoop on the 3 things collagen dominates at...
Did you know that you have approximately 650 muscles throughout your body [8]?
What about the fact that it takes nearly 200 muscles to walk a single step?
Your muscles are what coordinate your every movement, support your bones to maintain posture, and assist in generating and storing energy [9].
And of course, your muscles are made up of collagen, which accounts for 1 to 10% of muscle mass dry weight [10].
Supplementing with grass-fed collagen may speed up your recovery by restoring the breakdown of muscle from your run.
Be sure to add a scoop or two to your water bottle or post-workout smoothie.
Running puts quite the load on the body, and your tendons (and ligaments) are the key players in keeping it mobile and stable.
However, if they’re not well-oiled with collagen, then injuries like tendonitis can arise [11].
Here’s the good news:
Thus, taking grass-fed collagen daily will keep your tendons strong and reduce their risk of tearing [14].
Tired of that nagging joint pain from those long runs of yours?
Collagen may be your long-lost answer.
In a recent study, 147 varsity athletes were analyzed for 24 weeks. One group received 10 grams of collagen daily while the other group received a placebo. As expected, the athletes receiving collagen experienced a decrease in joint pain when walking, standing, running a straight line, changing direction, and at rest [15].
This is because of two things:
Wear and tear is inevitable, but getting ample amounts of collagen (10 to 20 grams daily) can significantly reduce cartilage deterioration.
Collagen is winning the race, yet again.
It enhances flexibility and mobility, gives support to your tendons, and provides cushioning—all essential things to optimize your running ritual.
As you celebrate Global Running Day, add a scoop or two of Wild Berry Grass-Fed Collagen Peptides to your water bottle, give it a good shake, and enjoy.
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
References
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There’s no better way to celebrate National Fitness Day than by partaking in a sweaty, empowering workout.
Whether you want to renew your fitness goals, outperform your best mile, or simply honor your body and its strength, we have 5 insanely good exercises for you to do so.
Read on to get inspired and motivated to move that body of yours.
Google has it that National Fitness Day was founded by Kim Bielak in 2017. But rumor has it that its celebration began years before.
The United Kingdom, for instance, was ahead of the curve by three years, with fitness celebrations taking place in London’s Covent Garden back in 2014.
Whoever founded it first had the same intention—to honor fitness and all that it has done for our health—mentally, physically, and spiritually.
Who knew fitness had so many perks?
Knowing what they are may just help you take that first step, and continue taking those steps.
Here’s what physical activity can do for you...
We’re not just going to tout National Fitness Day without giving you some of our favorite exercises!
In fact, this form of exercise touts all the anti-aging benefits. With the stimulation of the pituitary gland, HGH (human gonadotropin hormone) is released, which increases brain activity, burns fat, protects arteries and small blood vessels, and increases blood flow.
HIIT is a workout that involves high-intensity exercises (like sprinting or burpees) for a short period of time (10 to 30 seconds), followed by rest that is 2 to 3 times the length of high-intensity bursts (30 to 90 seconds).
If you’re jumping for joy thinking, “So, my rest time takes up two-thirds of my workout?!”, you should know that there’s a caveat…
When in doubt, walk it out.
Studies show that by walking just one mile a day, cognitive function improves significantly.
Suffering from low back pain?
Yearning to be more flexible?
Struggling with your balance?
Pilates may just be your new go-to workout.
Joseph Pilates, who founded this form of exercise back in the 1920s, dubs the core (which also includes the hips and shoulders) as one’s powerhouse.
The great thing about yoga is the wide range of classes that studios offer.
Prenatal yoga? Check.
Stress-relieving, essential oil yoga? Check.
Restorative, chair yoga? Check.
According to science, resistance training is medicine.
Resistance training—which usually involves weights—improves physical performance, movement control, walking speed, functional independence, bone development, low back pain, cognitive abilities, and self-esteem.
NativeTip: Talk to a certified personal trainer so that you can have someone show you how to properly lift weights and execute each exercise.
NativePath has an entire video library full of tutorials to help you relieve pain and move well.
Choose from videos that walk you through exercises step-by-step to strengthen your booty, core, hips, and more!
Despite all of the advantages that exercise offers, it’s lacking in nearly 80% of Americans.
Want to guess the percentage of Americans who participate in light-to-moderate physical activity?
21.9%.
You may be thinking, “Wow, we’ve gotten lazy.”
However, I’d like to argue that we’re not lazy people. We’re stressed people.
When societal demands have you waking up and immediately diving into the day’s duties, finding time for self-care can be challenging.
From getting the kids ready for school to driving through traffic to get to work to eating takeout for lunch and slumping on the couch after another exhausting day, it makes sense why 80% of us don’t get the healthy exercise we need.
If you’re thinking you have to do an intense workout 5 days a week, we have good news.
To maintain optimal health, all you need is at least 30 minutes of moderate exercise, five days a week.
Here are the exercise recommendations based on intensity:
Celebrating National Fitness Day is just one way to get back to your native roots.
Grab a friend or family member and have a go at one of the 5 exercises above. Your brain, body, and overall health will be better for it.
Have questions on how to move well and incorporate collagen into your workout regimen? Comment below and we’ll get back to you with a science-backed answer!
As always, be sure to consult a health care professional before adding anything new to your diet, supplement, or exercise regimen. NativePath and its materials are not intended to treat, diagnose, cure, or prevent any diseases. All NativePath material is presented for educational purposes only.
Key Points
No Push-up Burpees: With smooth and controlled movement go from a tall pushup to standing. Keep the feet close together and step each leg forward. Come to a tall and stable position when standing. Practice moving without taking a break and hold a smile on your face!
Tall Plank : A progression from elbows planks. Lift up the hips and get your body straight and in a slightly hollow position. Lock your legs straight by pulling your knee caps towards your hips (up). Squeeze your glutes and brace your core to create stability. You don’t want to be sagging your hips. Imagine your hands are on plates and you want to spin the outwards. This helps to activate your lats and stabilize your shoulder. Be sure to breathe calmly when holding the position.
Have you done our Native Body Reset program yet? It comes with 30 follow along workouts you can do in the comfort of your own home! Learn more here.
If you’ve ever experienced dizziness, suddenly lost your balance, or felt nauseated from standing too quickly, you know how disorienting it can be to have balance problems. For some, especially older adults, the fear of falling associated with balance-related disorders can affect the quality of life, making it difficult to bathe, get dressed, or climb stairs.[1],[2]
If you’re an athlete, you’re equally familiar with the importance of maintaining proper balance. Good balance can often be the difference between a correct golf swing, a proper flip in a pool, or dancing gracefully across the stage without missing a beat.
Three main systems contribute to our sense of balance: our inner ear, our vision, and our musculoskeletal system, which contains the muscles that help us stand, walk, sit, or lie down without falling over. For good balance, all three of these systems need to be working properly. In this article, we’ll be focusing on the third stability factor: our muscles.
So is it possible to improve balance? The answer is a resounding YES– but before we look at how we can improve our stability, let’s dive into what causes balance and stability issues in the first place.
As we’ve discussed, problems of the inner ear, eye issues, or inflexible or weak balance muscles can cause issues with balance. However, there are a few other things that could lead to balance-related problems: [4]
The best way to decrease your likelihood of developing these conditions or losing your balance as you age is to maintain a healthy, balanced diet, supplement wisely, and maintain an active lifestyle. You can also improve your balance by exercising and stretching the muscles used to maintain balance.
One of the best ways you can prevent balance issues (or improve on the balance you already have) is to exercise the muscles that contribute to proper balance. Here are four exercises to strengthen the key balance-related muscles in your system:
Stand on one foot, with your hands outstretched to your sides. Hold the position for 15-20 seconds before lowering your arms and bringing your leg to the floor. Repeat on the other leg. Practice this exercise (alternating legs) for 10 minutes a day. To make it more challenging, try closing your eyes as you balance on one leg.
If standing on one leg sounds intimidating or makes you feel dizzy right now, that’s ok. Instead, try this 3-minute core workout video I created to improve core muscles using only a yoga mat.
At first glance, it may seem that balance and flexibility are unrelated. However, balance and flexibility go hand in hand and are essential elements of your whole-body health. In fact, improving flexibility and strength has been shown to prevent falls in older adults.[3] Unfortunately, most people (including athletes and trainers) don’t always emphasize the importance of flexibility into their workout routines, and instead, focus on weight-lifting or intense cardio activities.
So how does flexibility improve balance? Well, the key to improving balance is to strengthen the muscles that help you balance. For example, even if you’re standing still, there are a lot of muscles at work. For those muscles to be functioning at their best (and thereby keeping you in balance), it’s important to keep them strong and limber.
You can’t focus on one and ignore the other, though: both strength and flexibility are equally important. Flexibility keeps the balance muscles at their best by increasing blood flow to those muscles, improving their range of motion, and reduce the risk of injury.
Similarly, it’s important to strengthen the muscles, not just increase their flexibility, to improve overall balance. You don't want to have strength without flexibility, and vice versa.
The best way to improve flexibility is to stretch your muscles both before, during, and after workouts. Here are some exercises you can do to help increase flexibility:
Repeat each stretch two to three times and make sure to never over-stretch your muscles or hold a painful stretch. Take deep breaths while you’re stretching, and never bounce as this can lead to small tears in the muscle. As you continue to practice these stretches, the flexibility will come – you don’t want to force it.
While doing these exercises and stretches, don’t over-exert or over-stretch your muscles. Take slow, deep breaths as you work through the exercises and take a break if you feel dizzy, lightheaded, or nauseated. Remember, any of these exercises and stretches are working to strengthen and condition your muscles in your legs, back, and core, and it’s important to go at your body’s own pace. It’s never a good idea to force or rush yourself.
If you’re still concerned about balance or would like to kick it up a notch, I encourage you to try out the NativeBody Reset program I designed. This program walks you through daily movement routines to improve pain, build core strength, and increase flexibility – all of which are essential to improving balance and stability. Best of all, it doesn’t require any equipment and can be done from your home.
Improving balance is just one of the many benefits you’ll notice from this kind of total-life makeover. If you’re ready to reset your life, get your diet and exercise plans back on track, and experience the best body and health you’ve had yet, give it a try today!
References:
]]>Did you ever hear “stop slouching,” or “stand up straight,” as a kid? Even though it may have seemed like nagging at the time, it was more than likely said to you with good intention. But, now that you’re older, you're probably not getting these same reminders to stand up straight.
Well, consider this your friendly reminder to stand up straight.
From looking and feeling better to less back pain and more energy, standing up straight is a simple change you can make that benefits you in many ways. Unfortunately, today’s modern lifestyle is seriously affecting the way we’re standing, leading to posture issues and all kinds of misalignment.
Yet there’s a simple fix – practicing good posture and standing up straight. And this simple fix goes a long way in setting you on the right path toward better health. Read on to learn more about how your body is impacted by the way you stand, the benefits of standing correctly, and a very helpful exercise I hope encourages you to stand up straight in a way that promotes whole-body health.
Everything is impacted, including all of the systems in your body, simply by the way you position yourself. Mobility issues are one of the health problems we’re facing in today’s society, and, unfortunately, it’s a problem I see all too often as a physical therapist.
As we age, mobility issues lead to falls and fractured hips among other escalating frailties. And, sadly, statistics tell us mortality risk goes up dramatically, for example, after a fractured hip.[1]
But here’s the good news, learning how to stand up straight can help you reduce your chance of having to deal with mobility issues. And it affects other areas of your health in a positive way as well.
We’re always looking for ways to improve our health, and one of my first tips is to start with standing up straight.
This way you give yourself a small win and start feeling better immediately. But it's really just the beginning of your journey towards better health. And, speaking of better health, here are six benefits of standing up straight.
If you’ve stood poorly for a long time, you’ll have to focus on how you’re standing in order to do it correctly – at least at first. The benefit of this is it brings your awareness back to your body.
We live in a world full of distractions, and how we stand isn’t usually on most of our minds. Oftentimes we’re distracted by so many other things like our smartphones and computers. Not only does it zap our attention, but it’s putting our bodies in unnatural positions.
You’re usually looking down at your smartphone or computer with your neck jutting forward giving you “tech neck.” Your shoulders are hunched and you may be leaning to one side with one foot in front of the other. These misalignments continue up to your knees and hips. And your pelvis shifts to one side making your spine compress unnaturally.
These misalignments are very common in today’s society. And, when we do them all the time as a lifestyle habit, we’re eventually left with pain. Our bodies simply aren’t designed to be in these positions all the time, and they start to impact our physiology in a negative way.
More time standing equals less time sitting. It’s an obvious one, but I still want to point it out. Our sedentary lifestyles have adapted our bodies to a sitting position, and standing is a simple way to break out of the sitting mold.
When we sit too much, too often we create whole body tension. Our knees are flexed. Our hips are flexed. Our spine is typically slouched because we sit so poorly. Our ligaments, tendons, bones, and muscles become molded to this sitting position. And this makes it even more challenging to stand up straight.
We think we’re relaxing and decompressing when, in reality, we’re not decompressing at all. In fact, we’re doing the opposite – creating even more tension in our bodies.
As you read above, sitting creates a lot of tension in our bodies. Unfortunately, standing incorrectly can do the same. That’s why when you stand and do it correctly, you help your body align the way it's supposed to and strengthen your muscles. This helps to reduce overall body tension and relieve pain.
A recent study with sedentary office workers who usually sit all day shows that neck and back pain were significantly reduced simply by having them stand for part of their workday.[2]
You might not realize the connection, but your posture and the way you position your body impacts your hormones also. Hormones, like testosterone and cortisol, send biochemical signals to your brain regulating everything in your body.[3]
When you slouch, you make your body work harder, creating stress – your testosterone goes down and your cortisol goes up. In contrast, when you stand up straight you’re putting yourself in a more powerful position. And the opposite happens – your testosterone goes up and your cortisol goes down.
Another benefit of standing you might be surprised to learn is heart health. A lot of studies look at the benefits of movement like walking, but simply standing has its many benefits as well.
A recent study by the European Society of Cardiology wanted to look specifically at the health benefits of standing and found several. They found that it promotes a healthy weight by impacting your body mass index and waist circumference. And it helps regulate your cholesterol, blood sugar, and blood pressure.[4] All of this adds up to a lower risk of heart disease.
Standing up straight is such a quick easy thing you can do to improve your appearance. Slouching and standing with your shoulders hunched forward can make you look timid and closed off.
But when you stand more powerfully and firm, you feel more self-assured, and you appear more confident and approachable. So you’re not only affecting the way you see yourself but how others see you.
How you project yourself to others is important. And feeling accepted by others matters to all of us. It impacts your mood and emotional health.
Alright, now that you know why it’s so important to stand up straight and the benefits, let's talk about the steps you can take to stand up correctly.
The first thing you want to do whenever you’re standing is to make sure your feet are pointing forward. You don’t want to have one or both feet pointing outward – you always want both feet pointing forward.
Next, make sure your legs are no wider than hip-width apart, with each leg positioned directly under each hip. This is important because it centers your body and best aligns it with gravity.
Create stability in your legs, knees, and pelvis with this easy exercise:
Here’s what it looks like. First, imagine your feet are on paper plates. I want you to think about spinning your feet on the paper plates – imagine spinning them outwards. Sort of like you’re screwing your feet into the ground.
Then, squeeze your glutes. You’re going to notice your hips will automatically activate when you do this. This is because you’re externally rotating the muscles in your hips and activating your glutes. It’s stabilizing your pelvis and putting you in a better position.
Next, brace your core. Think of someone about to punch you in the stomach – you’d brace your core.
Now, bring your hands to your chest and lace your fingers together with your elbows out to the side. Stand as tall as possible. Then, let your hands go to each side.
Try this exercise again, but this time I want you to fully contract your body – 100%:
Now, don’t fully relax. Instead, back off the contraction until you’re at about 20%. This is where you want to live – with a 20% contraction anytime you’re standing still. This slight contraction helps you feel better and aligns your body.
You want to repeat these steps whenever you’re standing.
Go ahead and make standing this way part of your daily life. By standing up straight in a world that sits and is overly distracted, you’ll make a huge impact on yourself and everyone around you.
Remember, our goal here at NativePath is to get you back to vibrant health and feeling your absolute best with small wins you can easily do – things that are more in line with your body and how it’s designed to function.
It’s one of the reasons I created the Native Body Reset. I took my best techniques from two decades of helping men and women find relief from pain and created a program designed to relieve discomfort through improving core strength and full-body mobility.
If you’re struggling with back, neck, shoulder, or hip pain or want to learn more about how our bodies are designed to move, then the Native Body Reset is for you.
And for more tips on how to improve your health by improving the way you move, sign-up for my newsletter. It’s where you’ll get all my insider tips on healthy living!
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