Rollers and compression garments are low on the list
We've all experienced it - that pain that starts to swell from within about 12 hours after a tough, or unusual, exercise session. From there, it can get worse, making it painful to walk up steps after about 2 days. There's good news and bad news. The good news is that it will disappear. The bad news? There's little that can we can do to make it disappear a lot faster.
We'll take a look at the best four things that scientists regard as proven to reduce the pain. It's a short list (based on recent research).
Proven to be better than yoga for a sore lower back
My hamstrings have been tightening since we've had lockdown and gyms closed. I've been running more, a lot more. Running pits the quads and hamstrings in battle, and the quads win, which tightens the hamstrings by stretching them.
Typically, for runners, tight hamstrings reflect in a sore lower back. The combination of two recent research studies will help.
How to avoid becoming frail before your time
Regular running is typically the most popular mode of exercise as people transition away from the gym, their youth, into looking after a family, or during a pandemic. Running is spectacularly better than doing nothing, but even frequent running doesn't maintain muscle strength as we age.
We need to do something extra.
Are masks next on the FDA alert list of COVID products?
We in Melbourne, AU, are currently in lockdown with a compulsory facemask order when outside. I don't mind wearing a mask - for the greater good - but the chemical smell concerns me.
The ubiquitous blue 3-layer “surgical facemasks” have been costing up to $249 a box. Even for that high price of $5 per mask, they emit unpleasant fumes of plastic and polyester and even potentially harmful bleaches & dyes. A freshly unwrapped mask has that “fresh plastic” smell of the inside of a new car.
And it will reignite your joy of movement
If you don't know where to start with exercise, and exercise doesn't excite you, then you're not alone. I have something for your that is so simple that you'll love it. In fact, it is so simple that this one of my shortest articles.
Despite its simplicity, it will make a big difference in helping you live longer better.
Do these 4 things to kick-start your weight loss
Dieting is confusing, especially when what works for your best friend doesn't work for you even when you know that you've been just as diligent. Guess what? Scientists have discovered that your gut plays a massive role in the success of dieting.
If you are over 50 now's the time to make these changes
We're swamped with nutritional information, but we rarely take action to improve our diets. Healthier eating matters at any age but it matters more as we age. Better choices will help us live longer better.
If you are over 50, now's the time to make those choices. When I was 50 I was diagnosed with Type 2 diabetes. I had left my healthy choices too late, but since then, I've been learning every day. Here's what I know that will help you.
There's a fitness benefit, also why you might best skip it
Running with a mask taught me four things that you need to know before you try, two reasons why you might be best not to try, and one fitness benefit.
I've been trail running 5km almost every day for over 6 months, so I have a good baseline. Yesterday I ran with a mask. It's not fun. If you have to run with a mask here's what to know.
Think of your brain, balance and longevity
Around my local suburbs, I have never seen so many people regularly walking for their health. There were always the genteel walkers. But now, with the pandemic and gyms closed, there is a new breed on the paths and tracks.
I'm pleased to observe that they mostly are not "serious" walkers, those with intent looks and machine-driven arms. Although the majority are not so intense, they are satisfyingly consistent and purposeful. I'm one of those - I walk 5km at least once every day, and I've added in walking backwards.
With a single tweak, these regular-walking folk can significantly improve the health and longevity benefits from their activity.
I didn't understand the caffeine load in tea
Having felt uncharacteristically sick for more than a week, I saw my doctor this morning. He ruled out everything except something upsetting my gastrointestinal tract, and he took notice when I said I'm drinking a lot more tea.
I'd never thought about tea and caffeine and any side-effects. I knew that it had caffeine, but I associate coffee with excess caffeine - I even wrote a post about it not so long ago.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter