from fat to thin

Monday, 17 October 2011

Head, Shoulders, Knees and Toes

No, sorry, not me
Yesterday on my daughter Emily’s facebook page I read that she had been out running. She said she had enjoyed it but she should have been at church, conference or not. However a word of warning for all those runners, it’s the worst exercise you can do for your hip, knee and ankle joint, especially if you do it for a while, even if it’s a long while and then stop. A second warning osteoarthritis is genetic, sorry Emily.

So what is the answer? Walking or swimming or even cycling is better, whether it’s road bike or a stationary bike it matters not. Exercise is the answer to stave off the development of osteoarthritis although it can’t be prevented indefinitely.

So here is part of my tiny exercise routine, which is hoping to turn into a fully grown routine eventually.

1.       Fully body stretch

2.       Thigh flex – sit on the floor, legs out straight in front, flex the foot towards you and press the knee into the floor, hold and release and repeat 12 times, each leg – you should feel the thigh muscles contract

3.       Knee bend – same position on the floor, bend knee slight put heel on the floor and slide foot towards the body, bending the knee as you go, hold and then release slowly, x12

4.       Standing squat – stand feet hip width apart, bend your knees as if you are going to sit on a chair, hold and then stand, x12

5.       Door slide, it’s a squat, using a door or a wall. Lean against the wall feet hip width apart about a foot width from the door, slide down the door into a sitting position, hold and come back up to standing and repeat x12

6.       Full body stretch

Firstly I started off doing 6 of each exercise and every 4th day adding 2 more. Secondly they only work if you do them regularly, aim for at least every alternate day to begin with increasing to every day over time. Lastly, remember the stretch is just as important as the exercises. 

Try and go for a walk today too.

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