Save your brain by strengthening your legs.
Here are a few bullet points from a recently published study by Claire Steves et al from Kings College in London about leg power and brain function.
1. Leg power is correlated with cognition over a 10 year period
2. Leg power also correlated with total gray matter in the brain.
3. Fasting blood glucose and diabetes status were other variables associated with cognition.
So, if you want to maintain your brain function over time, stop eating donuts and get your legs in shape.
One simple program is to walk more often and more vigorously.
The other is considering starting the PowerKnee Program. This is a simple program that activates your primary leg muscles, stretches your hamstrings and uses an exercise bike to strengthen all of your lower extremity muscles. I have been recommending it to strengthen knees but now the data is clear. Strengthen your knees and you will also strengthen your brain.
The QuadCrunch helps to activate the quadriceps muscle. (From the PowerKnee Program)
The results of Steves' study are important because they were conducted in twins over more than a decade. This means that it is more likely that improved leg power results in better cognition because they controlled for genetics in addition to a variety of other factors.
AM
Total Tendon
Showing posts with label health. Show all posts
Showing posts with label health. Show all posts
Sunday, February 28, 2016
Saturday, August 01, 2015
Respect Your Future Health (#BodyIRA)
Body Individual Retirement Account (BodyIRA)
When I was in medical school and about 22 years old, an erudite 50-year old professor made a claim that the warranty on the human body wears out at age 45. As I fidgeted in my uncomfortable back row seat in a packed classroom, I thought to myself---what an old man. I couldn't even contemplate what it would feel like to be 45 or 50. I can now attest to the validity of my professor's claim because I have seen friends, family members and patients endure unexpected medical issues in their 40s. I have a suggestion: Open a BodyIRA.
What is a BodyIRA? It's not a financial investment, but an investment in good health practices. Think of a BodyIRA as a bridge to your future health. Just like a retirement savings account, a BodyIRA is a gift you give to yourself, by taking care of yourself now so you can be healthy far into the future. And just like retirement savings, the sooner you begin to contribute to your BodyIRA, the more benefits you will reap later in life.
Request to join the BodyIRA LinkedIn Group
(Goal: share ideas about health and fitness)
Four Starter Recommendations for your BodyIRA
1. Maintain or work toward your ideal body weight (Keep a daily record of your weight)
2. Stretch your hamstrings and develop strong legs (See the PowerKnee Program)
3. Focus on your posture (Sit up and Stand up straight)
4. Get 7-8 hours of sleep per night or more
Consistent exercise, a healthy diet coupled with stable sleep patterns are like buying index funds for your future health. In our twenties, we are told to begin contributing to a retirement savings plan like a 401k or an individual retirement account (IRA). Put away a little money each month and you will see it grow into millions of dollars over the course of the next 40 years. We need to emulate that sage advice and translate it to our health.
BodyIRA leads to dramatic dividends later. One profound example is bone density in women. Women in their teens and early twenties are building their bony framework. In their thirties and beyond, they will make withdrawals from this bone bank. If they do not deposit enough early on, they pay a heavy price later in the form of osteoporosis.
We have all heard this type of advice before but let's make it actionable. Don't just take it from a friend or a medical professional. Take it directly from your future self. What would your ten-years-older self have to say to your current self? If that older you limped in the door and looked at what you were doing, he or she might just scream at you to get your butt off the couch, stop bingeing on Netflix and get some exercise. Begin by committing to writing down your weight daily and doing some simple leg exercises. (See PowerKnee Program) If you can initiate the habit of contributing to your BodyIRA for two weeks, you will experience some immediate benefits and also be contributing to your future health.
Importantly, it's never too late to open a BodyIRA. Don't worry if you are in your 30s, 40s, 50s or even beyond 60, you can still work toward a better physical and mental situation. Much like a "catch up" contribution to your 401k or IRA, if you start later, you will need to pay more. Also, as we age, the body requires more maintenance. Don't get mad about it and neglect your aging engine and wheels. Respect your future health and start your own BodyIRA today. You will reap the priceless reward of future well-being.
AM
TotalTendon
When I was in medical school and about 22 years old, an erudite 50-year old professor made a claim that the warranty on the human body wears out at age 45. As I fidgeted in my uncomfortable back row seat in a packed classroom, I thought to myself---what an old man. I couldn't even contemplate what it would feel like to be 45 or 50. I can now attest to the validity of my professor's claim because I have seen friends, family members and patients endure unexpected medical issues in their 40s. I have a suggestion: Open a BodyIRA.
What is a BodyIRA? It's not a financial investment, but an investment in good health practices. Think of a BodyIRA as a bridge to your future health. Just like a retirement savings account, a BodyIRA is a gift you give to yourself, by taking care of yourself now so you can be healthy far into the future. And just like retirement savings, the sooner you begin to contribute to your BodyIRA, the more benefits you will reap later in life.
Request to join the BodyIRA LinkedIn Group
(Goal: share ideas about health and fitness)
1. Maintain or work toward your ideal body weight (Keep a daily record of your weight)
2. Stretch your hamstrings and develop strong legs (See the PowerKnee Program)
3. Focus on your posture (Sit up and Stand up straight)
4. Get 7-8 hours of sleep per night or more
Consistent exercise, a healthy diet coupled with stable sleep patterns are like buying index funds for your future health. In our twenties, we are told to begin contributing to a retirement savings plan like a 401k or an individual retirement account (IRA). Put away a little money each month and you will see it grow into millions of dollars over the course of the next 40 years. We need to emulate that sage advice and translate it to our health.
BodyIRA leads to dramatic dividends later. One profound example is bone density in women. Women in their teens and early twenties are building their bony framework. In their thirties and beyond, they will make withdrawals from this bone bank. If they do not deposit enough early on, they pay a heavy price later in the form of osteoporosis.
We have all heard this type of advice before but let's make it actionable. Don't just take it from a friend or a medical professional. Take it directly from your future self. What would your ten-years-older self have to say to your current self? If that older you limped in the door and looked at what you were doing, he or she might just scream at you to get your butt off the couch, stop bingeing on Netflix and get some exercise. Begin by committing to writing down your weight daily and doing some simple leg exercises. (See PowerKnee Program) If you can initiate the habit of contributing to your BodyIRA for two weeks, you will experience some immediate benefits and also be contributing to your future health.
Importantly, it's never too late to open a BodyIRA. Don't worry if you are in your 30s, 40s, 50s or even beyond 60, you can still work toward a better physical and mental situation. Much like a "catch up" contribution to your 401k or IRA, if you start later, you will need to pay more. Also, as we age, the body requires more maintenance. Don't get mad about it and neglect your aging engine and wheels. Respect your future health and start your own BodyIRA today. You will reap the priceless reward of future well-being.
AM
TotalTendon
Saturday, May 03, 2014
Best Overall Exercise: PowerKnee Bike Program (Knee OA Part 4)
The PowerKnee Bike Program uses an upright exercise bike to work out all of your leg muscles. It is the best overall exercise for knee pain and arthritis because it can do so much for you without significant impact on the joint. By simply riding the exercise bike for 30 minutes 3 times per week you can also improve your cardiovascular fitness and burn a bunch of calories. See the video below for details.
Record the calories you can burn in 30 minutes and compare your results week by week for a month. If you are consistent in applying the PowerKnee Bike Program you have an excellent chance of decreasing your pain and improving your knee function.
As always, check with your doc before beginning any exercise program.
AM
TotalTendon
Record the calories you can burn in 30 minutes and compare your results week by week for a month. If you are consistent in applying the PowerKnee Bike Program you have an excellent chance of decreasing your pain and improving your knee function.
As always, check with your doc before beginning any exercise program.
AM
TotalTendon
Sunday, April 27, 2014
Best Initial Knee Stretch "The Hammy" (Knee OA, Part 3)
Your hamstring tendons start on your pelvis and insert behind and below your knee. In almost every person, these tendons tighten with time. Stretching your hamstring tendons is one of the best exercises you can do for your knee and back. One study found "individuals with and without osteoarthritis of the knee are able to demonstrate immediate beneficial adaptations to a stretching intervention."
Reference
I recommend do a set of 3 hamstrings stretches, 3 times PER DAY. Stretching multiple times per day is better than stretching only once a day or not at all. You may be surprised with your improved flexibility if you are consistent about stretching. See the video below for a simple stretch that can done anywhere. I call it the "Hammy Stretch".
Start by placing your leg on a step, or low table. Keep your back straight and your toes pointed toward the ceiling. Then, simply hinge forward at your waist. You will likely feel the stretch in the back of your thigh, knee and calf.
Consistency is the key to improvement. Try this simple exercise and it will help your overall knee health and improve your ability to straightening your knee. Hamstring stretching is like sunscreen, it is best to start early and continue to stretch throughout your life.
As always, check with your own doctor before beginning any exercise program.
Next time, we reveal the simple yet highly effective way to strengthen all of the muscle of your legs.
AM
TotalTendon
Reference
I recommend do a set of 3 hamstrings stretches, 3 times PER DAY. Stretching multiple times per day is better than stretching only once a day or not at all. You may be surprised with your improved flexibility if you are consistent about stretching. See the video below for a simple stretch that can done anywhere. I call it the "Hammy Stretch".
Start by placing your leg on a step, or low table. Keep your back straight and your toes pointed toward the ceiling. Then, simply hinge forward at your waist. You will likely feel the stretch in the back of your thigh, knee and calf.
Consistency is the key to improvement. Try this simple exercise and it will help your overall knee health and improve your ability to straightening your knee. Hamstring stretching is like sunscreen, it is best to start early and continue to stretch throughout your life.
As always, check with your own doctor before beginning any exercise program.
Next time, we reveal the simple yet highly effective way to strengthen all of the muscle of your legs.
AM
TotalTendon
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