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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Best Types of Exercise to Improve Walking Speed

Walking speed is a good indicator of overall health. Check out my blog on walking speed if you’d like to know more. Normally, walking speed should be about 1.2 to 1.4 meters per second. If an elderly person is below 1.0 meters per second, it is recommended that they seek intervention. Why? Well, gait velocity…
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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 Keys to Preventing and Treating Hamstring Strains

Hamstring strains are a common injury for high speed runners. Track and field, soccer, baseball and football are common sports where athletes will hit top speed. Hamstring strains account for approximately 12-16% of all injuries and re-occurrence of the injuries have been reported to be between 22-34%. The hamstring muscles are the three muscles located…
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Risk Versus Reward: High School Sports

If I jump out of an airplane with a parachute, there are some serious risks. Prior to a jump, skydiving companies make it very clear there are serious risks in skydiving that including broken bones, serious injury, or death and require an extensive release of liability paperwork. If I jump out of an airplane, there…
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Pain Categorization Quiz: Not All Pain is the Same

Pain is defined as an “unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage”. Unpleasant is a great descriptor of pain. Typically, no one wants to have pain. Many people go to great lengths to avoid pain. There are numerous pain medications to help ease…
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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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How to Improve Your Hamstring Flexibility

Hamstring strains are a common sports injury. The prevalence of a hamstring strain has been reported between 8%-25% with average loss 2-6 weeks of sporting absence. Recurrence of these injuries are all too common, 60-70% will have another hamstring strain in subsequent seasons. Hamstring flexibility is one the common factors that are studied when trying…
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