Is Cycling Causing Your Low Back Pain?

Cycling can be a great way to get the recommended amount of exercise in a week. Many great options exist for competition and recreation with triathlons, road races, and other events such as the week-long trip across Iowa, known as Ragbrai. With aerodynamics being an importance consideration, especially when racing, cyclists often find themselves in…
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Exercise for Osteoporosis

With osteoporosis being the cause of 1.6 million hip fractures and 1.4 million spine fractures in the world in 2000, one should consider carefully how to prevent one of these. Up to 50% of women will sustain a fracture related to osteoporosis at some time in their lifespan if history continues to repeat. The problem…
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What Does “MET” Stand For?

Different aerobic exercise machines often have “METs” as one of the numbers on the display panel along with the time, distance, speed, incline, or other common descriptors. “METs” stands for Metabolic Equivalents. A MET is a relative unit with 1 MET being the energy expenditure at rest. All activities or exercises can be compared to…
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Walking Speed as a Vital Sign

Body temperature, heart rate, blood pressure, and respiratory rate are the four standard vital signs that are often medically assessed any time someone presents with an emergency. Pain is occasionally considered a vital sign, but pain is very subjective. The brain also can override an incoming danger signal if needed. This is how it is…
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Lessons from Flag Football in Moderation and Progressive Exercise

Every now and then, I give myself a good reminder of some of the key principles of physical therapy. Gradually progressive exercises with progressive loading of muscles, joints, tendons, and bones is important to a safe and effective aerobic or strengthening program. During and after playing three continuous games of flag football, I was reminded…
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5 Exercises Using Instability to Improve Lumbar & Core Stability

Tired of the same old core exercises? Feel like your core exercises are too easy? If you are serious about your health and fitness, you probably like a good challenge. The body requires extra stress to make any positive adaptations. Adaptations to improve strength and endurance do not come without a little hard work. One…
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What Actually Works for Weight Loss? 5 Proven Methods You Should Know

Spring is finally here. People can begin to dust off the walking and running shoes they bought for their new year’s resolution. If you happened to be one of the few that has kept up your resolution goals, congrats! Hopefully, the coming of spring can encourage people to choose active and healthy activities. The number…
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Act Like a Flamingo: Stand on One Leg

Maintaining balance and preventing falls is a huge bodily priority. Falls can result in numerous injuries, with fractures and head injuries being two common and severe problems. A fall onto an outstretched arm can cause many problems of the wrist, elbow, and shoulder. Landing on a hip can result in a fracture, causing significant difficulty…
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QUIZ: How Well Do You Know the Benefits of Walking?

Want to test your knowledge about the many health benefits of walking? Grab a pen and paper and take our brief quiz. Scroll down for the answer key when you’re done to find out how well you did!   1. Studies show that you may live a longer life if you walk:   A) 12…
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Why You Need an Exercise Partner

  Most people know that they should exercise for a variety health benefits. Exercise has been shown to have positive benefits in preventing and improving numerous health conditions, not limited to cardiovascular disease, cognitive function, diabetes, and cancer. Inactivity is just like any other bad habit. It can be hard to break the cycle, to…
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