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How Do You Avoid Stiff Hips at Any Age?
Stay in Motion with These Five Hip Stretches

Humans were built to move, made of bones, muscles, and joints.

So what happens when you spend hours immobile? How does your body react when you don’t hip exercises or even do basic muscle movements?

Don’t adopt this bad habit. To stay fit and active, you have to continuously move. Otherwise, your muscles begin to stiffen and tighten to the point that you lose strength and agility – two factors that are paramount to maintaining a healthy lifestyle, especially in your senior years.

need to stay active and agile

You need to stay active and agile so that you would not be vulnerable to falling. And with falling, hip bones are the most likely to break.

To prevent this, doing a simple daily regimen for stretching and flexing your muscles will go a long way in keeping you agile, even when you get old.

Here are five easy, hip-stretching exercises to prevent stiff hips and other potential muscle problems.


Hip Exercises for All Ages

sexy hip

There are more than 20 muscles in your hip region, responsible for moving your legs and stabilising your pelvis.

That’s why your hips do a lot of work for your body, which in turn require them to be strong and flexible.

If you want to support your range of motion and substantially lessen your chance of chronic stiff hips or localised hip and lower back pain, then try these five exercises on for size and get moving!

REMINDER: Speak with a health professional before starting any kind of exercise regimen.


Frog Position

Lower yourself to the ground, getting on your hands and knees in a table position.

Slowly ease your knees outward, away from each other, lowering your body with the movement while keeping your shins parallel to one another.

Extend your feet outward, in line with the image of a frog’s legs.

Frog Position exercise

As you’re lowering your body, slide your arms forward, staying shoulder length apart and easing onto your forearms.

Hold this pose for about 10 deep breaths and return to the original position.


Supine Stretch Position

Lie on your back with your legs bent at the knee, feet on the floor.

Extend your left leg as close to the ceiling as you can, wrapping a strap around the sole of your left foot.

Grab both ends of the strap so it encircles your foot within the strap’s loop.

Supine Stretch Position

Slide your right arm straight out to the side, serving as an anchor on your non-stretching side.

Patiently lower your left leg out to the side, keeping the left leg straight and your right leg in its original, bent-knee position.

Hold this pose for eight deep breaths. Repeat on the other side.


Lateral Hip Position

Stay flat on your back for this next exercise as well, with your right knee bent and your foot still on the floor.

Straighten your left leg.

Lateral Hip Position

Image Source:

Press into the heel of your right foot and shift your lower body’s center of gravity onto your left hip.

At this position, squeeze your right glute muscles, pressing your left hip open to the point where you can feel the stretch.

Pause there before slowly moving back into position, staying on your left hip.

Repeat this process for up to eight reps, then switch and repeat on your right side.


Seated Pigeon Position

Sit down with your knees bent in front of your chest, feet flat on the floor.

Patiently place your left ankle on top of your right thigh and flex that foot. Lean back on your arms behind you, with your hands flat on the ground and facing away from your body.

Gently press your hips forward, moving until you feel the stretch in your outer right hip. Keep your back nice and straight with your chest open. 

Seated Pigeon Position

Image Source:

Hold this pose for up to eight breaths, then lower into your original position before repeating on your opposite side.


The Hip Flexor Mobilisation Position

This exercise is especially great for massaging the muscle tissue around the hip region.

Lie on the ground face first, your lower body flat and your upper torso leaning on your elbows.

Put a foam roller under your left hip, fitting it into the crease of your body. Lean into the foam roller, applying pressure to the area and slightly rolling backward and forwards on the roller.

using of foam roller

Image Source:

Image Source:

This helps to loosen tight muscle tissue, releasing the tension in your hip. If you feel any tenderness, lean further into the spot to focus more energy on loosening that specific area. Switch sides and repeat this process.

Give your body the chance to stay loose and tension-free by adding these hip exercises to your daily exercise regimen. Hips can be tight, regardless of age, if you’re not as active as you should be.

Tightened hips can actually create great amounts of pressure within their sockets; therefore, the longer they stay tightened, the greater the chances that you’ll inevitably need hip replacement surgery at a later point in your life.

So keeping fit and healthy requires bodily movement, even just enough to stretch your muscles and prevent them from tightening and curling your body inward as you age.





Waking Up with a Stiff Neck?
Learn How to Treat and Prevent Neck Pain
with These Few Simple Methods

Muscle aches and pains in your neck can come from numerous sources, for a variety of reasons. Maybe you trained a little too hard at the gym; perhaps you over-exerted yourself on the job; or, you quite simply could have a stiff neck after sleeping or slept in a strange position that left you in knots.

It’s important for your health (and comfort) to understand the reasons behind your why you woke up with a sore neck. With it, you can avoid a potentially worse condition later on.

stiff neck

After all, waking up with neck and upper back pain is a bad start to your day, affecting your productivity and give you a foul mood for the rest of the day.

Time to make a change. Know what causes your neck pain and wake up every morning feeling fresh.


Recognize the Symptoms

We are so busy that even though we may wake up with a stiff neck, we ignore the symptoms, hoping it will dissipate over the course of the day.

Or perhaps you tight knot in your neck muscles or a tension headache. These create a stifling pain in both your head and neck for hours. If this happens constantly within a specific period, it’s best to pinpoint the source of your stiff muscles. To know more about what are the other causes of neck pain and quick treatment.

causes of neck pain

And surprise! A stiff neck can be a result of more than just a bad night’s rest, even coming out days after you slept uncomfortably nights before.

Ask yourself some important questions: What activities or tasks have you done that could have caused these aches? Does the ache occur every time you do the said activities? Or does the ache occur without any reason seem at all?

With your answers, you can pinpoint the source of your pain.

Understanding the cause of your symptoms is highly beneficial if the pain persists. Note that this helps your doctor identify the right treatment and steps to prevent same occurrences in the future.

Essentially, your stiff neck could be due to anything from a simple muscle spasm, overextension, or a poor sleeping position (including the lack of a supportive pillow). Worst case is it could be a sign of the start of osteoarthritis or excessive tension headaches or migraines.

That’s why for recurring symptoms, it’s vital that you see a physician to have a complete picture of your health and correctly pinpoint the causes of neck or upper back pain.


Treat the Diagnosis

For a stiff neck that’s minor and rarely occurs, take a warm to a hot shower after waking to soothe your muscles, relieving any tender spots or aches. With the heat and steam, your body releases tension, alleviating any quick, overnight strains or sore areas.

to treat stiff neck

Doing some light stretches helps in the early treatment.  Simply looking left to right and up and down can restore flexibility, stretching and setting the muscles into better maneuverability.

For a more severe pain, take some light pain relievers for immediate relief.

However, if you become immobile and can’t do your activities because of the stiff neck, seek the help of a doctor or health professional.

Apart from the diagnosis and prescribing the treatment, physicians may even see the need for you to consult a chiropractor or physical therapist to solve the problem.


Educate Yourself on Preventative Methods

Most people only discuss stiff neck or sore muscles after experiencing them. Besides doing the necessary treatment, look to prevent future attacks and symptoms.

muscle ache symptoms

An initial step is to look at how you move your body on your daily activities. Simple things such as bad posture and poor muscle strength can be serious indicators for consistent pains that warrant further investigation.

If you sit in an office chair all day, your neck muscles could be improperly tweaked for hours as you hunch over your computer. Or, if you’re on your feet most of the time, moving and twisting without proper stretching or muscle engagement, you could be unwittingly causing strains and stiffness that could come out the morning after.

Focus on proper alignment and keep your neck muscles stable and flexible with necessary stretches or massages before bed.

stretches or massages before bed

Be conscious of these when you exercise or doing the heavy lifting so you will recognize how you manage your body’s mobility. Include yoga or strength-building exercises in your workout.  

If your stiff neck or aching muscles come from a poor sleeping position, you can stop the symptoms by having a supportive mattress, along with pillows that support your head, neck and spine alignment throughout the night.

Finally, if you feel that your stiff neck could be a sign of something more severe, such as osteoarthritis or tension headaches, find a doctor or health professional who can prescribe pain medications and give advice for future incidents.

Don’t let yourself wake up to another bad day because of a stiff neck; take action and rise from a good night’s sleep feeling limber and energetic.







Make Your Move: 5 Reasons Why Prolonged Sitting Can Kill You (and How to Change Your Daily Routine)

There’s no denying that most people who work full time spend countless hours staring at a computer screen. It’s hard to avoid, as so many occupations now rely on online communication, requiring the use of a computer.

However, while great success may come as a result of your sitting still at your desk for hours on end, a far deadlier result of this sedentary lifestyle is also looming on the horizon.

The fact is, prolonged sitting for periods of time can wreak havoc on your health, causing repercussions that are far more serious than some may think.

Read on to discover five ways sitting too long can damage your health, and how you can make effective changes to curtail the effects of life at a desk job.  

sitting the new smoking

© Dr. Kelly Baltuska

Sitting is the New Smoking

This line has become the new slogan of the health and medical world after many doctors and health specialists have begun to understand just how dangerous a sedentary life can be to the human body.

For instance, when a person spends too much time not actively engaging their muscles, they can actually begin to shorten, causing your body to curl into itself over time if not alleviated. These conditions can be seen in those who are handicapped, or in senior citizens who are minimally active.

And for those who spend close to 8-10 hours a day sitting down, much more than just shortened muscles can begin to occur.


sitting affect pancreas

1. Extensive Organ Damage

While everyone may experience a backache every now and again as a result of being seated in one position for too long, far more damaging changes can be happening within your body as well.

Over time, as you allow your body to remain inactive for multiple hours on a daily basis, you’re simply asking for the onset of various diseases and conditions.

When inactive, your muscles don’t burn as much fat and your blood flow slows down, allowing fatty acids to build up and clog your arteries – as well as your heart.

Sitting too long can have all kinds of adverse effects, such as:

– high cholesterol
– high blood pressure
– cardiovascular disease
– breast cancer
– colon cancer
– endometrial cancers
– diabetes

In the meantime, as a result of your body consistently staying inactive, your pancreas can start to overproduce insulin, potentially leading to diabetes.


weight gain

2. Weight Gain

After what you just read, it shouldn’t come as a surprise to learn that the slowdown of your body due to sitting can cause someone to pack on the pounds.

As already stated, when you keep your body inactive for too long, your muscles won’t be able to function as efficiently as they should. This gradual decline causes your body to start burning less fat, while any calories you eat during your day don’t get utilized either, ending in a greater amount of them being stored as fat, not burned away for energy.

3. Decline in Brain Function

Sure, those few cups of coffee you devour every morning certainly will keep your brain responsive for the first couple of hours in the day, even while hunched over your keyboard.

But as that caffeine starts to wear off, your brain will also start to slow, causing brain fog that can leave you groggy and unproductive.

Staying active by keeping your muscles in motion gets the blood pumping, releasing more oxygen to the brain and keeping you more alert. Moving consistently throughout the day will even result in mood stabilization, so you’ll be feeling happier and less stressed as the day goes by.

4. Muscle Deterioration

Even if you spend an hour a day working on building lean muscles and a firm set of abs, sitting up to 7-9 hours afterward is hardly going to help your fitness level.

Of course spending an hour exercising is better than nothing.

But when you sit for hours at a time, your abdominal muscles won’t be utilized as effectively as when standing, where they can stretch or contract as you move.

Long periods in one seated position weakens your musculature, so without more activity, that hard-earned hour of exercise will be more or less futile.

5. Neck and Back Pain

One of the most common symptoms of being desk-bound is back and neck pain.

Naturally, you will begin to experience fatigue staying in the same position for hours, which then leads to bad posture and a strain on your cervical vertebrae. This is the cause of upper back and neck pain, sore shoulders and even lumbar pain in your lower back.

Adding stress to your back by compressing your spinal disks all day can be solved by simply standing more often and allowing your spinal cord to expand more freely.


mhealth excercise

How Do You Prevent the Symptoms of Sitting Too Much?

Get moving!

Even a few small, daily changes can get you started towards a healthier, more active lifestyle – even during your weekdays at the office.

If you’re locked into a computer job, spend at least a few minutes at the beginning of each hour standing up, walking across the office floor, or stretching your muscles.

Below are recommended easy to do exercises perfect to stretch your muscles even your at your desk:

– leverage push-up workout
– classic lunge

While this may seem like it’s taking time away from your work, engaging your brain and body again will simply keep you more energized and productive when you’re back in your seat.

Make phone calls while standing up. Take a brisk walk during your break time or lunch hour. Ask your boss about the possibility of getting standing desks for you and your colleagues. Take the stairs instead of the elevator on your way to and from the office.

Small changes can have a big impact. Decide what you can do throughout your day to help prevent the effects of constantly sitting, and allow yourself the luxury of a longer, healthier life.



Deciphering Your Pain: The Top Five Causes of Back and Leg Pain

Looking for the cause of your back or leg pain is like looking for aliens –the possibilities are endless. It will also require more than a quick Internet search.

Whether you’re a rigorous health nut or a blue-collar worker spending hours on your feet, or even a couch potato who simply pulled a muscle, back and leg pain are not only inconvenient, but also downright painful.  

experiencing backpain

And the worst part, the root cause usually brings recurring pain and  there’s no immediate treatment to fix the issue permanently. Therefore, you will only have the next best thing – relief from the pain.

Nonetheless, know these five of the most common conditions involving recurring upper and lower back pain to help you trace the source of your leg and back pain.

Learn how to assess achy back and proper treatment.


1. Facet Joint Pain

Facet joint pain, resulting from a disorder, can create significant lower back and neck problems. This causes continuous discomfort, possibly even immobilising patients for a long time.

Despite the pain, however, facet joint problems don’t directly involve spinal nerves. Most often, symptoms of facet joint disorders include pain in the lumbar and cervical regions, which can occur from a few times per month to only a couple days out of the year.

Tenderness is generally felt in the affected joint area — from the lower back, through the buttocks and potentially up to the back of the upper thigh. If you feel more uncomfortable leaning backward than forward, this is probably the cause.

Applying cold pad

(c) WebMD

For this pain, getting help from a trained physical therapist is your best option. Heat wraps or cold pads can alleviate the most painful areas. These should be complemented by proper exercises and good posture, that will be good in the long-term.

Also, many times making small changes to your physical routine throughout your day can stop creating the same problems in the affected joints.

2. Disc Pain

Spinal disc problems cause back-related pain, leg discomfort and other symptoms including fatigue or numbness in the affected area.

This can be a result of the daily, repeated stress put on the spine or brought about by aging.  

There are two common spinal disc disorders:  degenerative disc disease and a herniated disc.

Degenerative disc disease is brought on by aging, In this, spinal discs dry out, causing loss of flexibility or shock absorption ability. The resulting wear-and-tear can cause insufferable axial or referred pain.

RELATED: 5 Exercises To Improve Flexibility

Degenerative Disc Disease


In contrast, a herniated disc leads to radicular pain, where nerve roots can be stimulated and thereby aggravated. Its symptoms include numbness, weakness  and tingling along the nerves.

It’s most important that you decipher where the pain is coming from, so seeking the advice or care of a health professional is key to determining its cause.

For instance, a disc that herniates in the lower end of your spine will cause pain along the sciatic nerve, which can be felt through the back of the leg, while and a cervical disc injury is commonly radiated through the arm.

3. Muscle-Related Pain in the Upper/Lower Back

Upper and lower back pain can be the result of different factors, thus determining its cause is difficult.

Note that the sternum is its own center of gravity in your upper torso, so any nerve that may be pinched or aggravated in this region can expand outwards into your arms, legs, chest, and even belly.

Your thoracic region, involving the upper and middle back, also has a variety of muscles and ligaments that can be pulled or strained due to overexertion or incorrect posture.

Person lifting heavy object

© corbis

However, it’s more usual for everyday lower back and neck pain to appear, as the bones and muscles are used more often than those in the upper torso.

But there are also other things that can cause pain apart from muscle strain. These include gallbladder disease, cancer, or a respiratory infection.

4. Poor Nerve Length in the Back

Poor nerve length isn’t the first thing doctors or therapists look at that when there is consistent back pain, but it should be included in the list.

The spine is comprised of 31 pairs of spinal nerves, which elongate and exit the spinal cord through areas between the vertebrae.

That’s why peripheral nerves that extend outward from the spine to the rest of the body can create pain centers in any number of areas, even if the injury or damage is only at the spine or at surrounding tissues.

However, if you have poor nerve length, bad extensions can disrupt the operations of sensory receptors, causing pain in unlikely places.

Sensory nerves are especially susceptible to causing pain, so determine the epicenter of your injury or strain to figure out where your discomfort is arising from.  

5. Motor-Control Pain

Motor nerves are responsible for muscular reactions and movement. That’s why muscle aches and strains are as common as the pain on spinal nerves.

mhealth service

Thankfully, certain exercises can restore the coordination and efficiency of your muscles, equally helping the spine and preventing pain.

What’s important is you continue doing your daily activities and you tap multiple muscle groups to alleviate muscle pain. With the guidance of a professional, increasing your muscle movements is a step in stopping back and leg pain from progressing.

staff assisting patient

Moreover, seek help from a physical therapist or health professional before making any serious changes to your daily routine.





Body Recovery: What Else Can You Do to Heal Besides Simply Passing the Time?

We provide various ways you can help your body speed up its own healing process, use the PRICE program and how prevent from happening again.

The human body is a highly-proficient, fine-tuned machine, operating thousands of functions a day without fail.

However, as with anything that endures constant use and abuse, your body is bound to fall victim to a sprain or injury once in a while.

While many swear by the passage of time as the best method for recovery, there are various ways you can help your body speed up its own healing process.

(That’s not to say you should try and overexert yourself too soon, however. Speak with a health professional or physical therapist about your personal treatment before attempting to exercise or train again).

How to Heal a Sprained Ankle Fast

Even for seemingly minor sprains or pulled muscles, it’s always best to consult a physician or health expert before getting back into your regular exercise routine.

Though your injury may be common, they don’t always result in the same impact to your body.

For instance, studies show that among adults who exercise regularly, 21 percent have at some point or another developed an exercise-related injury over the time period of one year. And among those, two-thirds of injuries occurred in the legs, with the knee being the most-prominently overextended joint.

For this reason, something as usual as a sprained ankle may appear to be a trivial injury, easily healed over six months’ time with gentle maintenance and care.

Unfortunately, making this assumption before getting it checked could lead to greater injury in the future.

Even if you feel you’re being too overly-cautious, you’ll be happier when you don’t cause greater problems for your overworked bones and muscles.

Sprained Ankle Recovery Tips : Follow PRICE Program

Once you’ve incorporated a routine set of functional tasks into your daily recovery under the guidance of your health professional (for example: hopping on one foot to test your mobility and balance), you’ll learn just how to heal a sprained ankle fast and will be fit for exercise again.

For other tried-and-true methods of handling your injury correctly, it’s best to follow the PRICE program for self-treatment.

PRICE is an acronym referring to the following terms:

1. Protection. Protecting your injury is essential for a healthy, speedy recovery. Focus on continuously applying clean bandages, elastic wraps, or simple splints for best results.

2. Rest. The most obvious of responses. While resting and relaxing is key to healing efficiently, many refuse to spend the necessary amount of time committing to it in an effort to start exercising again. Don’t give into this temptation, as you’ll undo the hard work you’ve already achieved if you make the injury worse. If you must be more active throughout your day, stick to walking or light exercises.

3. Ice. It’s cheap, easy and efficient for managing small injuries. Apply ice packs to keep swelling and pain to a minimum. It’s best to move forward with this treatment immediately after the injury occurs, but repeating this process multiple times a day will highly benefit your recovery time. Wrap ice in a thin cloth to keep skin from becoming too red or numb.

4. Compression. Applying pressure also aids in reducing swelling or inflammation. Wrap your bandages so they feel snug, but not tight enough to be constricting. As the swelling changes, adjustments may need to be made, so keep a strict eye on them.

5. Elevation. Reacting by elevating the injury uses the force of gravity to drain any fluid away from the injured tissue to further reduce the effects of swelling, inflammation, and pain. Prop a sore ankle on a pillow or on the arm of your couch as you lie down, effectively keeping it from ballooning too much.

Sprained Ankle Recovery: Take Greater Action to Continue Your Rehabilitation

Once the pain and swelling have calmed down over time, you may assume that further treatment is unnecessary.

However, moving back into your regular exercise routine is going to require its own readjustment. Focus on treating your injury more gently in the beginning, easing back into a normal regimen slowly as you go.

Simply begin with small, gentle range-of-motion exercises that merely get your muscles flexing and warmed up. Once you feel you’re ready, and then start to gradually increase your more intense, weight-bearing activities.

One of the most important lessons: always stretch before doing ANY activity. Prepare with ice wraps or heating pads for before and after your exercises, applying them to your injured area as needed.

After all, the last thing you want to do is overexert yourself, causing more harm or stress to your body that could lay you out for good.

Sprained Ankle Recovery Tips: Preventing Another One!

While rebuilding your fitness regimen is essential for maintaining your overall health, taking it slow and easy ensures you will prevent other injuries from occurring in the future.

Spend extra time working yourself into shape at a gradual speed. While anticipating your return to your exercise program may be exciting and motivational, overdoing it right out of the gate is ill-advised.

Recondition your body for strength and success over time, not all at once, to encourage stress prevention and help you stay in shape continuously.

Again, warming up and stretching before each session is paramount, while cooling down afterwards with light walking or yoga moves will keep you feeling strong and flexible.

Use proper equipment and wear supportive active wear and shoes for weight-bearing activities, or intense, high-velocity training.

Finally, learn how to perform proper techniques when committing to certain exercises. Get help from an experienced friend, a coach or trainer, or a legitimate source you feel can help you achieve your goals the right way.

Anyone is susceptible to causing an injury to themselves from overusing or pushing their body too hard.

Therefore, it’s crucial to give your body ample time to rest and rejuvenate after workouts, especially if you’re just starting a new fitness routine.

Most importantly, focus on learning how to recognize a real problem. Though having sore or stiff muscles is generally normal, be alert to other symptoms involving pain, swelling, or excessive fatigue and stress that feel unusual.

Exercise is certainly vital to a long, healthy life, so give yourself the ability to prolong your journey by treating your body right!


Know the different ways on how to eliminate your fear of falling. Live a healthy and fearless life again and learn how to eliminate the possibilities of falling.

Getting older comes with many new challenges, at a pace that many may not be prepared to handle.

After all, staying healthy and keeping fit become more difficult as the years go by, and it’s difficult to handle situations that were previously just a piece of cake to your agile, young body.

fruits and vegetables

While continuously eating nutrient-rich food and maintaining a daily fitness regimen is key to a long life, majority of seniors find themselves victims to a   mental abyss — the fear of falling itself.


Falls in the Elderly is More Than a Mere Bad Feeling

The falls in the elderly is common but has hardly garnered public attention or conclusive research, particularly in helping people  experiencing it.

Sadly, many seniors can experience a variety of adverse psycho-social difficulties related to falling.

sad old man

These emotional reactions include fear, anxiety, loss of confidence and the irrational fear that one cannot walk safely without collapsing or causing injury.

The overarching term for these reactions is  the “fear of falling,” a syndrome that can be found in nearly half of today’s older segment of society. This can include those who either have fallen already and those anxious that it may happen to them.

While this may look trivial, this fear can certainly be debilitating. Seniors afflicted avoid activity, isolated themselves and have become more frail.

Their chances of falling even increase because of the thought that it’s going to happen, regardless if they are healthy.

Therefore, learning to overcome these symptoms and understanding how to manage the condition is important.

Stay Fit and Mobile to Lessen the Fear

Researches shows that psychological therapy, cognitive behavioral therapy in particular, can help alleviate the stress and anxiety of the issue.

While this is one way to treat the condition, we here at mhealth feel that this should be complemented by a fitness regimen.


This is key to achieving a healthier, stronger body that can withstand old age, and keeping your balance stable.

Building up muscle strength and lower body stability is essential for fulfilling your everyday, active lifestyle, whether you’re in your 20’s or your 80’s.

Talk to a Health Professional

Before committing to any kind of exercise routine, whether you’re just starting out or looking to change your current regimen, it’s important to seek the advice of a trained health professional. You certainly don’t want to overexerting yourself or get injury that increases your chances of falling.

In formulating exercises, keep in mind that they should be designed to strengthen your balance and increase mobility.

RELATED: How To Improve Flexibility: 5 Easy To Do Exercises


With these, you can alleviate the stress caused by the fear of falls in the elderly, while also gaining confidence on your physical well-being.

Falls in the Elderly Prevention Tips

Basic Fundamental Exercises to Prevent Falling

While staying active is crucial to staying healthy, some lower body exercises help you become more stable and repair any issue with your balance.

Exercises such as squatting and lunging are perfect maneuvers for engaging multiple leg muscles, increasing the power in your lower abs, glutes, quads, and hamstrings.

Moreover, those also Incorporating more lower body movements help brace your body and improve the power in your legs.


To squat, simply stand straight with your feet hip-width apart and place your hands on your hips. Tighten your ab muscles (a feeling akin to sucking your belly button towards your spine), and lower your body down slowly as if you’re about to sit on a chair.

Once you’ve lowered your body up to the point that won’t get you hurt, a level that you can handle and without causing injury, raise your legs back upward, standing straight once more. Repeat this movement for a series of reps you and your health professional find suitable for your body.

Meanwhile, to conduct a proper lunge, start by standing with your feet hip-width apart and your hands on your hips for support.

Take a step ahead with one foot, leaning forward into the move until your knee reaches a 90-degree angle, while the other knee lowers parallel to the ground.


(Be sure to keep your upper body straight as you lower to prevent back strain.) Return to the original position by engaging your leg muscles to propel your body weight upward again.

These two leg exercises are highly popular in the fitness industry, essential for improving overall stability and engaging various muscles your lower body.

Though getting old is inevitable, reaching your golden years doesn’t mean you cannot have a healthy, active lifestyle.

If you feel yourself becoming trapped in the fear of falling, know there are methods to check that anxiety from overtaking your life.There are also countless professionals and therapists willing to help you through the symptoms of this condition.

Give us a call (03) 8585 2222 and avail our 50% OFF for new patient and let us help you!


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Time to Man Up! Activate Your Body’s Full Potential by Integrating the Classic Push-Up Workout in Your Daily Regimen

If you’re wondering how strong your upper body should be to maintain a functional, healthy lifestyle, it’s best to simply start incorporating more arm, shoulder and upper torso movements into your workout.

Because, quite frankly, if you can’t push yourself through gravity, you’ll die.

While this may sound a bit dramatic, the implication rings true: if you can’t get out of bed or off of the floor without assistance, life is going to be extremely difficult for you.

So why limit yourself to this lifestyle when you can make changes to improve your mobility? Wouldn’t you rather activate the potential your body has for achieving your goals?


Don’t Fall Back on Easy Steps

Correct Push Up Workout

Everyone starts to condition their body at different stages, and rightfully so! After all, you don’t want to start a new fitness regimen only to strain yourself right back into immobility while you recover.

Easing your way into a consistent routine, from simple to more gradual upgrades over time, is the best method for building sustainable muscle and preventing injury from overexertion.

That being said, however, you also shouldn’t allow yourself to get stuck in a simplified exercise routine that won’t help you attain your goals.

One of the easiest exercises we see our clients fall back on time and again is the “girly push-up,” an exercise that applies to both men and women who simply aren’t putting in their best efforts to succeed.

Therefore, it’s time to man up and power your body into shape, using a full-body push-up workouts that will accelerate your upper body strength in no time.


Condition Your Way Towards the Classic Push-Up Exercise

how to do push up correctly

Completing an everyday push-up workouts is a fundamental skill anyone should be able to achieve, regardless of age or gender.

Your ultimate goal should be to condition yourself to reach a full-body push-up exercise stance, balancing your body weight on your hands and toes, facing the floor.

Even if you need to start in “girly push-up” position (which is perfectly fine for beginners), with your knees on the ground stabilising more of your weight, strive to advance towards lifting all of your body weight into the regular push-up stance for optimal upper body training.

Proper push-up exercise formation consists of activating three key areas of your body, which relies on:

1. Shoulder stability

2. Pelvic and back positioning

3. Knee positioning


When combining these three elements, you’ll force your body to use its own musculature to hold your body weight. This intensity engages a variety of muscle groups, helping you to tone and build muscle not only in your upper torso but all over, leaving you with a fitter, healthier body.

Push-up exercises are great for stimulating the pectoral muscles, triceps, and deltoids, with the added benefits of the pose leading to effective toning of the core midsection as a whole.

So start challenging yourself by upgrading your push-up routine, and find yourself with a stronger upper body in no time.


Keep Your Push-Up Game Interesting by Trying New Variations

A push-up program is one of the most efficient exercises in the industry, remaining a favorite bodyweight movement of major athletes, trainers and military conditioning regimens.

And because they’re so easy to practice, able to be performed anywhere at anytime, they’re also easily reconfigured to increase the intensity and keep your body constantly guessing.

Upgrade your fitness routine by changing the elevation, adding equipment if you have some handy, or switching up your hand and feet positioning.

Variety is always key to achieving your best results, as this activates new muscles and helps you stay motivated over time.

Try a few of these variations on the classic push-up program to keep your training fresh and your body from getting too comfortable in its routine:


1. The Wide-Grip Push-Up: Target your chest area by starting from a normal push-up stance and simply spreading your hands farther out, away from your body. Moving outward from normal shoulder length will engage your chest more heavily, relying more on your entire upper body than just your triceps and shoulders.


2. The T Push-Up: A fairly challenging maneuver, this formation engages your entire body. Start from normal push-up stance. As you raise your body up, take one hand off the ground, and point it up above you towards the sky, rotating your upper torso and making a “T” shape with your entire body. While intense, this exercise uses your entire core, building more strength in your arms, chest and torso while also opening up your spine.


3. The Narrow-Grip Push-Up: Similar to the wide-grip push-up, just in the other direction. While in normal push-up stance, move your hands inward, closer to each other. Having less stability here will incorporate more use of your triceps – a problem area for many – and still give you more upper body conditioning in the process.


4. The Single-Leg Push-Up: Losing more of your balance makes this variation more intense for the core and upper chest areas. While doing your normal push-up, with hands and toes on the ground, lift one leg and do a set of them. Then repeat this style on the opposite leg. The greater challenge of holding your body weight with less stability increases the total conditioning of your upper body and full torso.


5. The Elevated Push-Up: Force your body to work harder by elevating your feet on a higher platform, like a wooden crate or a low workout bench, while going through your normal push-up routine. The higher off the ground your lower body is, the more intensity your upper body is forced to endure, working your shoulders, chest, core and connective muscles.


Try any of these variations of the classic push-up program to create a new fitness plan, just in time for the start of a new year.

It’s always best to continuously challenge yourself, learning to understand just how much your body and mind can withstand and the potential you have to improve your life.

After all, building a healthier physique is more than just toning your body; it builds character and enforces accountability in your life, recreating a more wholesome lifestyle you’ll be all too happy to receive.


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Want to Challenge Yourself with a New Exercise, Or Change Your Routine? Try the Classic Lunge

While you may be comfortable with your exercise regimen, it’s always good option to challenge yourself with new moves.

Most people create specific routines that suit their fitness level, their natural abilities, and keep them motivated.


But there comes a time when your routine becomes ineffective, the body becomes used to the strain produced by the exercise. When this happens, you have to try some new exercises that will make your regimen more challenging.

Plus, a new routine will keep your body from getting too acclimated with certain movements, prevent boredom (which generally leads to quitting) and reshape your figure for better results.

Now, where should you start looking for a better, more versatile fitness routine?

Here at mhealth, we encourage everyone to try out the classic lunge.


Lunges Strengthens Your Lower Body

Lunges are quite dynamic, using various areas of the lower body for a well-rounded maneuver making it a perfect addition to your daily regimen.

Lunges are easy for most people to complete, requiring only simple movements that are easy to follow.

You also don’t need any special equipment to carry out this exercise, making it an even more accessible move to use at any place, any time of day.

Plus, these increases strength in various parts of the body — your quadriceps, glutes, hamstrings, calves, and inner core. These also improves your balance, increases hip flexibility, develop better coordination and improve the health of your spine.

They also help enhance your core stability, tones muscle groups to provide a balance in your training that will lead to greater results all over, at a faster rate.

These exercises are especially great for determining differences between both the left and right sides of the body, as they heavily involve the use of your hips, knees and foot/ankle regions. It prevents injuries or pain while you’re exercising and training harder in other areas.

Doing lunges can even help determine your overall state of health. If you can’t do a proper lunge, you’ll be looking (and feeling) older than your age!


Finding your Perfect Lunge

To do a proper lunge, it’s best to focus on your hip, knee, and foot/ankle positioning. Do these exercises barefoot, if possible, for better balance and intensity.

There are various lunge movements to choose from, but it’s best to start simple and easy with the forward lunge.

The Forward Lunge

Start in a standing position with your feet hip-width apart, flat on the ground.
While relaxing, allow your shoulder blades to stay loose and low. Flex your core abdominal muscles for stability and keep your spine nice and straight.

With your hands on your hips (or arms held out to the side or in front, should you prefer for extra balance), keep your head upright, look straight ahead.

Take one big step forward with your right leg, landing with your right foot flat on the ground. Lean your body forward so that most of your weight is on your front foot. Keep your back and upper body straight.

Hold this position until your right knee is at a 90-degree angle and your thigh is parallel to the floor. (You may need to bend your hips slightly to stay in this position, but always try to keep proper form with your back straight).

Additionally, be sure to not let your right knee move past your toes. It should be positioned directly above your right ankle.

While you’re in this position, lower your left knee to form a 90-degree angle. However, your lower leg, or shin, should now be parallel to the ground while your upper left thigh is perpendicular to it. Lift Your left heel off the floor as you lean forward, but keep your toes still on the ground.

To revert back to the original position, push yourself upwards with your right foot, standing straight with your feet hip-width apart.

After you’ve completed this lunge, you can either switch sides and perform one with your left leg, or continue to doing it with your right side. Just be sure you do an equal number of lunges on either side.


Keeping Yourself Motivated

Once you’ve gotten used to the forward lunge, you can then start to include any of the other lunge positions into your daily routine.

Try out the reverse lunge, leaning your body weight backward instead of forward. Or go for the side lunge, toning all sides of your body including your quads, glutes and lower abdominals.

Remember that by doing these exercises regularly throughout the week will produce results quickly,  and strengthen your lower body.

Plus, doing different maneuvers like lunges, using various muscles and areas of the body, will further prevent injury or pain in the future by focusing on the state of your overall physical fitness.

So if you’re getting restless and distracted during your current exercise regimen, it’s time to make some changes.

After all, mhealth is all about meeting challenges head on, so search for new and exciting ways to amp up your routine and stay motivated.

Power your way to a more prolific body by incorporating lunges into your new workout, redefining your figure and getting into even better shape.

Do tall people live longer?

Well as interesting a case as this would be if it were true, there’s no conclusive evidence to suggest that tall people live any longer than short people.

You could say that perhaps taller people have longer days (since being taller allows them to see the sunrise earlier than shorter people), so it may feel as though you are, in fact, living longer, but alas there is no definitive answer as of yet.

Multiple sources have actually speculated on this topic, and many have come up with answers for both sides, therefore leading us no closer to any true answer.

Some say shorter people live longer due to a potential “longevity gene” that shorter people carry than taller folk, but any prolonged lifespan due to this gene has not been reported.

If you have questions or topics that you want us to discuss, send us a message.

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I’m 33 and I’ve decided to take up golf. How can a leisurely game leave me so sore after I play?

First of all, we love to hear that you’re getting involved in a new activity! Good on you for upping your activity level.

That being said, golf – believe it or not – isn’t as leisurely as you’d think.

After all, the length of the course reaches 12-14 km, so you’re doing a lot of walking and moving throughout your day.

Golf is a power sport, and requires some pretty significant power plays.

The average swing takes 1.8 seconds, which is sharp and fast movement for your body as you rotate. Beyond that, the average golfer will swing a driver at 80mph, which again is fairly quick and forceful at impact.

Conditioning and stretching your body before you hit the course may seem useless on the surface, for those that believe golf is “leisurely,” but

it’s important to get your body into shape for any new sport or activity you take on.

Preparation is key, and you shouldn’t experience any sore muscles once you start getting into it, and if you warm up beforehand.

RELATED: How to avoid getting injured while in training

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