Up Your Mobility & Physical practice
Treat your muscles
Find a certified massage therapist and treat yourself to a good rub down. The benefits vary from person to person but may include decreased pain and increased circulation, energy and flexibility. And besides, it just feels good.
Stretch your legs
Stretching is a simple way to keep joints and muscles flexible. It relieves stress and can help enable you to maintain your daily activities. Try this to keep your calf muscles strong and flexible: Stand two feet from a wall, with your toes pointed inward palms against the wall. Keeping your knees straight and feet flat, lean forward onto your hands without bending at the waist. Feel your calf muscles pull and extend. Hold this position for 10 seconds, then gently push away from the wall. Repeat.
Visit the great outdoors
Besides the soothing, relaxing benefits of breathing fresh air and observing nature, the great outdoors provides many opportunities for burning extra calories while having fun. Gardening and other yard work is just one way to firm up your arms and legs, while being productive, too.
Go for function not fashion
Shoes shouldn't just look good, they should work well, too. Look for flexible, supportive shoes that are squared or rounded at the toe so your toes can move around. A shoe with a rubber sole will give you more cushion. Make sure your shoe is flexible at the ball of your foot, where you push off.
Take a hike
Choose your favorite spots and walk them at least once a week. Hiking burns calories, strengthens muscles and builds denser bones, while providing interesting scenery and a chance to get in touch with Mother Nature.
Warm up
Don't think about hitting the gym, the pool or the trails (or any exercise for that matter) before warming up. Warming up your body before exercise is like warming your car up in the winter. To keep it running smoothly, start slowly and get up to speed only after your muscles and joints have at least five minutes prep time.
Stretch
Stretching isn't just for workouts anymore. Take breaks throughout the day, including at your office, to get re-energized and help keep your muscles and ligaments flexible and strong.
See a yogi
Yoga hasn't been the hottest trend (for the last 5,000 years) for nothing. Yoga and other forms of gentle exercise like Pilates and tai chi strengthen the mind-body connection, allowing you to get your body fit while you get your mind in shape. These exercises keep joints strong and muscles limber while erasing stress.
Bulk up
Strength training is the best way to boost your metabolism (and get a sleeker bod, too). Research also shows lifting weights creates denser bones and builds stronger muscles that help stabilize and protect joints.
Develop abs of steel
Strong abs are essential to creating overall core strength and balance. Studies show that improving strength and balance are key to preventing falls and protecting joints from damage.
Walk Fido
Pets don't just help your mental health, they also help your physical health. Walking your dog is a great excuse for getting yourself into shape. Use a sturdy leash that is easy to grip, such as a thick leash with a loop handle..
Soak it up
There's nothing like a warm bath to soothe aching muscles and joints after a workout. So go ahead and pamper yourself without guilt - how you treat yourself after exercise is as critical as how you treat yourself during a workout.
Don't stomp your feet
Research shows pounding exercises like kickboxing, step aerobics and more can be tough on joints. Switch to low-impact activities like biking and swimming that offer the same calorie-burning benefits without the painful pounding.
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