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| Therapeutics Newsletter Special - Joint & Muscle Health |
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Experts agree that, no matter what your age or physical fitness level is, the most important things a person can do to improve their joint and muscle health is to eat well and participate in a regular physical activity of some kind.
In this month's special newsletter we look at some of the best ways you can improve and maintain joint and muscle health. Whether it's a series of simple exercises or improvements to your diet, making small changes to your lifestyle can have a bigger impact than you might expect.
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| Exercise Plans for the Mature Adult (65+) |
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Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility should try to be active daily. You could do:
- at least 150 minutes of moderate aerobic activity such as cycling or walking every week and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
- 75 minutes of vigorous aerobic activity such as running or a game of singles tennis every week and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
Or:
- a mix of moderate and vigorous aerobic activity every week (for example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity) and
- strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)
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| Joint-Friendly (but Tough) Workout Plans |
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For those of you with a taste for a more vigorous workout, a commitment of just 30 minutes can provide energy burns of up to 300 calories. This simple workout plan below can be done outside in open space, or in the gym using a treadmill, bike or elliptical training machine. The speed and intensity at which you exercise should be determined by your existing physical fitness level.
30-Minute Energy-Revving Routine
Burns: 250 Calories
- Start: Warm-up 3 minutes (4/10 intensity)
- Moderate pace: 4 minutes (5/10 intensity)
- Power pace: 1 minute (8/10 intensity)
- Then repeat 2 minutes of moderate and power pace 11 more times
- End: Cool-down 3 minutes (4/10 intensity)
Ellipticals and stationary bikes are more forgiving on the joints than running, and treadmills offer a more forgiving surface than city streets. For a more intense workout try adding incline or resistance to your exercise plan.
For more information and for other workout ideas take a look at the Prevention.com health website, which contains hundreds of helpful articles on health and fitness. |
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| Staff Profile: Jane Shields, Personal Training/Pilates Team at Therapeutics |
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Jane Shields is part of the Personal Training/Pilates Team at Therapeutics, specialising in 1-1 fitness training, diet/nutrition, corrective exercise and clinical Pilates.
I have always had an interest in the body, health, fitness and nutrition. It all started in 1996 when I studied and qualified in sports massage and aromatherapy whilst raising two children. I successfully set up and ran my own private home based clinic at that time. It was my love of fitness and circuits that lead me to train towards a national fitness competition in 2001 gaining first place. The whole experience inspired me to study for my Personal Training/Nutrition Certification, and after qualifying I had my first role as a Personal Trainer with David Lloyd Leisure.
During my time with David Lloyd Leisure I was given the opportunity to study further, and this is when I gained certification in corrective exercise with The National Academy of Sports Science. It gave me extensive knowledge of how to correct muscle imbalance with exercise and this inspired me to work within a more clinical environment.
Back in 2004 I was training one of Kim Waters (owner of Therapeutics) patients at David Lloyd Leisure and this later lead me to a freelance Personal Training position at Therapeutics.
I'm proud to say I have been part of the Therapeutics family for 14 years. I have gained amazing and extensive knowledge working alongside the physiotherapy team with in house referrals, and I am constantly keeping myself up to date by attending courses regularly.
My clients needs range from general fitness/weight loss, post operative/rehabilitation, corrective/strength exercise, core stability/balance training and that's just a few to name!
The most important thing is age shouldn't be a barrier! I train lots of people who are 40 plus and see amazing results. Whatever your age/fitness level, I'd love to hear from you, so please get in touch and we can discuss your personalized plan. |
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CLINIC NEWS - UPDATE FROM THE TEAM |
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We are entering the Summer holiday season for staff but as always we will endeavour to meet your needs for appointments, and all our services continue as normal.
Please contact the clinic if you wish to enquire about Pilates classes.
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For more information on any of the content in this newsletter, or to book an appointment with our team please call our reception team on 02380 653707.
Follow us on Facebook for the latest news. |
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| © 2017 Therapeutics. All Rights Reserved. |
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