Chronic Conditions

Mental Health

Musculoskeletal

Well-Being

Work/Life Balance

Articles

Blog

Events

Podcasts

Thought Leadership

Videos

Remaining physically active as we age can become tricky, and there are many reasons why staying active can become difficult. Although it can be tough, remaining active is one of the key elements to longevity. The positive influence of physical activity on your body is extensive. Below are some of the more prominent benefits that can easily be achieved by exercising consistently<h4 data-renderer-start-pos="489">Maintaining or losing weight</h4>Physical activity requires energy. Depending on the duration and intensity of that activity, you are both burning calories and stimulating your metabolic/digestive system. This ensures the process in which your body recruits’ different systems for energy remains efficient. Keeping yourself at a healthy weight can help to preserve joint health and prevent the onset of many weight-related diseases.<h4 data-renderer-start-pos="942">Cardiovascular &amp; Heart Health</h4>Physical activity places a higher demand on both the lungs and heart to supply muscles and organs with oxygen. By stimulating this system, you are making sure your cardiovascular system continues to function at a high level. Ensuring this system remains strong is essential. Heart disease is extremely common in the elderly and sedentary populations.<h4 data-renderer-start-pos="1321">Muscles &amp; Bones</h4>Muscle growth and bone health are also stimulated during physical activity. This is especially true for resistance training or strength-related activities. When a load is placed on a particular joint, it requires the activation of that muscle to complete that activity or movement. Your bones respond to this weight by fortifying themselves, in turn becoming stronger and denser. Strong bones and muscles are essential in maintaining functionality and independence as you age!Mobility &amp; BalanceThere are numerous modes of physical activity that enhance joint mobility and balance. This helps to ensure muscles and joints are functioning properly and can help prevent pain or injuries associated with poor posture or muscular imbalances. By exercising your body in this way, you are improving balance and coordination. Being able to control your movements can help to prevent or limit the risk of sudden injuries and falls!<h4 data-renderer-start-pos="2262">Variety is Encouraged!</h4>As you age, it is actually more important to incorporate physical activity into your lifestyle. Varying your modes of activity can not only keep the activity new and fun but can help to work different parts of the body that are important to keep active as you age. If you currently consider yourself to be an inactive person, it is never too late to make those changes. You can always start off with basic activities like stretching or walking and slowly build your way up. Something is always better than nothing!

Exercise a Key to Health Aging

<h3 data-renderer-start-pos="1">Shedding Excess Weight Could Save Your Joints!</h3>Excess weight is often a leading cause of chronic joint pain. If you’ve been struggling to deal with chronic joint pain, a great first step could be to assess your weight. Shedding a few pounds can have a profound impact on joint health, both short and long term. When it comes to our weight, it is often a reflection of daily choices and lifestyle habits. Although losing weight might seem like a daunting task to some, you have to power to do anything you set your mind to!<h3 data-renderer-start-pos="552">Why Does Weight Have Such a Huge Impact?</h3>The most glaring reason weight can have such a negative impact on the longevity and health of our joints is simply due to the fact that the more weight you carry, the harder your body has to work to support that weight. Weight-bearing joints such as the knees and hips carry the majority of this stress. Did you know that when you are walking on a level surface the impact on your knees is 1.5 times your body weight? This impact is even further magnified when doing activities such as climbing stairs and walking on an inclined surface. This can lead to conditions like early-onset osteoarthritis. The cartilage, a tough but flexible connective tissue that exists between joints to ensure smooth movement, can begin to deteriorate rapidly, leading to painful bone-on-bone contact.&nbsp; It can be easy to let this manifest into a cycle where weight is put on, it becomes tougher and more painful to move than before, and then the weight is put on at an even faster rate.<h3 data-renderer-start-pos="555">Why Else Weight Might be Contributing to Pain.</h3>Excess weight can also be a major cause of widespread inflammation. The excess storage of food (fat), stimulates a response from the body that induces widespread inflammation. Over time, this can negatively the following aspects of your life; sleep, immune system, energy, bone health, as well as mental health. Inflammation, over time, can even lead to the development of rheumatoid arthritis. However, you have the power to make adjustments to either change this narrative or prevent it from occurring in the first place. The most important influence to achieve a noticeable improvement is in your daily diet. Eating a healthy serving of fruits and vegetables is essential in fighting inflammation and keeping off excess weight. It can be as simple as substituting candy or cookies for an apple or banana. These changes won’t happen overnight, but it’s important to stay the course and take it day by day. Your joints will definitely thank you later!<h3 data-renderer-start-pos="555">How Can SimpleTherapy Help with Weight?</h3>While the exercises within our platform are enough to get you moving, they are generally not rigorous enough to stimulate weight loss on their own. Where SimpleTherapy has the potential to make the biggest impact on your weight, is by helping to limit or prevent pain. Our stretches and exercises are essential in maintaining or improving your muscle and joint health. The better you feel, the more active you are likely to be. SimpleTherapy can help you build some much-needed momentum in the journey to improve your weight and overall health. Try our exercises and stretches today! It could be the activity that gets the ball rolling in your initiative for a healthier and more fulfilling life!

Healthy Weight a Key to Pain Free Joints

<h3 data-renderer-start-pos="90">Don’t Sit Around on an Off Day</h3>An active recovery is a form of low-intensity physical activity that aids the healing of muscles and joints, particularly after a long day or a rigorous workout. Many of us take the term ‘rest day’ too literally. When you spend an off day not moving, being lazy, sitting around all day, and thinking you are recovering, you are actually negatively impacting the rate at which your muscle tissues and joints heal. By remaining inactive for an entire day, you allow lactic acid (the byproduct of muscle usage) to build up and settle in the muscle tissues making that sore and stiff feeling linger around for much longer than we want. That sore and stiff feeling can be a common deterrent from re-engaging in physical activity.<h3 data-renderer-start-pos="752">Active Recovery Can be Done Anytime, Anywhere</h3>Active recovery can take on multiple forms and oftentimes, it can be successfully done without needing to leave your own home. It can also be achieved properly through the stretches and exercises provided to you in your SimpleTherapy program(s)! Other great forms of active recovery include; yoga, light cardio exercise, swimming, and foam rolling. By participating in any of these activities, your body should see the following benefits. It can take as little as 10 minutes depending on your level of activity the previous days.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Removes lactic acid from muscle tissues, relieving soreness, and stiffness·&nbsp; &nbsp; &nbsp; Increases fresh blood flow into the sore area(s). This fights inflammation and helps the muscle fibers heal at a quicker rate·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Energy boost. Not only will this help to increase energy on an off day, but you will wake up the following day feeling refreshed and rested.·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Allows you to more efficiently build on the progress achieved during your more rigorous physical activityTry out SimpleTherapy's stretches and exercises right away to optimize your recovery on an off day!

What is Active Recovery? A Quick and Easy Way to Maximize Recovery

<h2 data-renderer-start-pos="37">Overview</h2>Musculoskeletal health is the general condition of one’s muscles and joints. Proper musculoskeletal health is achieved and maintained in a variety of ways that include exercise, ergonomics, sleep, and a healthy diet. Failure to adequately include these pillars of musculoskeletal health can lead to a variety of different health issues that may include:·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Higher risk for muscle and joint strains·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Stiffness·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Lethargy·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Chronic Inflammation·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Arthritis·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Weight Gain<h2 data-renderer-start-pos="578">What Can You Do?</h2>By incorporating exercise, sleep, a healthy diet, and proper ergonomics you are far more likely to be pain-free.&nbsp; These beneficial adjustments should increase your ability to participate in all the activities you enjoy. It is always important to listen to what your body is telling you! Remember, the longer you ignore acting on any pain you may be experiencing, the harder it will be to combat. SimpleTherapy helps improve all major aspects mentioned above! Get started on our personalized stretches and exercises right away from the comfort of your own home.

What is Musculoskeletal Health?

<h2 data-renderer-start-pos="1">Pain - Why Do We Experience it?</h2>Pain is a process that involves lightning-quick communication between our nerves and brain. It is usually an indication that something in our bodies is damaged. When something is wrong, it is communicated directly to the brain. The brain then interprets the pain and sends it right back to the affected area.&nbsp; The brain's interpretation of the signals it receives determines the severity of the pain. This explains why some of us are more pain-sensitive than others.<h2 data-renderer-start-pos="340">Acute &amp; Chronic Pain</h2>There are two main types of pain, acute and chronic. The severity of both these forms of pain can range from mild to severe. Acute pain typically stems from a singular event such as a broken ankle, car accident, a slip, and fall, etc. In a majority of instances, this pain, when treated correctly, will last a specific duration of time prior to going away (if treated and rehabilitated properly). However, if poorly managed, acute pain can develop into chronic pain.Chronic pain is more persistent and can develop over a longer period of time. This type of pain can stem from a variety of different things. Repetitive motions, poor posture, overuse, and aging can all be contributors to the development of chronic pain. Injuries commonly associated with chronic pain include muscle strains, tendonitis, joint sprains, and chronic inflammation. Similar to how it develops, it also can take a long time to fully heal. In many instances, it is necessary to alter some aspect of our lifestyle to prevent the pain from continuing to trend in the wrong direction.<h3 data-renderer-start-pos="1462">Things to Consider</h3><ul> 	<li data-renderer-start-pos="1485">How are you recovering? - If you are an active person and or your job requires a certain degree of physical activity, are you spending the necessary amount of time to make sure your body recovers? This can come in the form of stretching, foam rolling, ice &amp; heat, and sleep. All of these activities help the body repair damaged tissues and promote healthy blood flow into the area.</li> 	<li data-renderer-start-pos="1871">Are you getting enough sleep? - Everyone is different but, it is safe to assume most people need roughly 8 hours of sleep on a per night basis. This is when muscle tissues are most effectively repaired and experience the highest rate of growth. Chronic lack of sleep can lead to an increased risk of injury</li> 	<li data-renderer-start-pos="2182">Are you moving enough? - Believe it or not, the source of chronic pain can come from a lack of movement. Sitting all day at a desk or on the couch can lead to poor posture, poor body mechanics, stiff joints, and tight muscles. Simply stretching twice a day for 15 minutes and making sure you are taking frequent breaks can help combat pain associated with lack of movement</li></ul>

Why Do We Experience Pain

The Foods that Could be Causing You PainDiet can significantly influence how much pain you experience on a day-to-day basis. Poor dietary habits can lead to a variety of different health issues. Making simple healthy choices can help reverse the effects of the following potential issues:InflammationA very common issue is simply inflammation. Inflammation is a response to an injury or damaged soft tissue and or joints. It is the body’s way of signaling to the immune system that the body needs repairing. A poor diet can cause this issue to become widespread as it can negatively affect recovery. This can often lead to stiffness and an overall lack of energy.Weight GainA poor diet can also lead to an increase in weight. Weight plays a vital role in the pain you may or may not be experiencing. It heavily influences your ability to have properly functioning muscles and joints, as well as your energy levels and your overall willingness to remain active. When we gain more weight than what our body is designed to handle, it increases the pressure and strain on joints such as your hips, knees, and ankles. This can lead to accelerated development in chronic conditions such as arthritis and tendonitis. It can often be tough to combat these conditions if the proper steps are not taken to reverse the symptoms.These foods are major contributors to the negative effects you may be experiencing in association with your diet:·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Sugar - Candy, Cookies, Fruit Juices·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Processed Meats - Hot dogs, pepperoni, beef jerky, etc...·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Refined Carbs - chips, baked goods, white bread, pasta, etc…·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Soft Drinks·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Alcohol·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Vegetable &amp; Seed oil·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Fried Foods·&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Artificial Trans-Fats

Chronic Inflammation - Foods to Avoid

Repetitive motions are one of the most common causes of injury in the United States. A common Repetitive Strain Injury, or RSI, is carpal tunnel syndrome. However, an RSI can occur anywhere in the body and cause temporary or permanent damage from overuse.<h2 data-renderer-start-pos="23">What are the signs &amp; causes?</h2>The first sign of an RSI is generally pain, tenderness, stiffness, or tingling during or immediately following an activity you perform frequently. Many RSIs are a result of micro-tears in the muscles and tendons that are compounded as a result of daily work tasks. Not only does this cause pain, but it also increases the risk of additional, more complicated injuries. Most people cannot completely stop the repetitive motions we are required to perform at work and home, but there are simple tricks we can do to prevent and relieve these injuries.Here are four easy things you can do:<ol class="ak-ol" data-indent-level="1"> 	<li>Rest: Take a break from the task you are repeating.</li> 	<li>Stretch: Stretching exercises target the muscles and joints you are using. It helps to improve their flexibility, resilience, and physical function. Stretching helps muscle fibers to return to their appropriate lengths. Shortened muscles from overuse can disrupt movement patterns and increase pain.</li> 	<li>Hydrate: Over 60% of the adult human body is water. Be sure to keep supplying your body with it to perform optimally and limit coffee, soda, and sugar intake which all dehydrate your body. Hydrated muscles are far less likely to experience pain or become injured.</li> 	<li>Modify Your Space: Evaluate your workspace for safety and comfort. Try to keep all tasks performed within easy reach. Consult your safety team or HR team with questions or concerns so they can be addressed before an injury occurs.</li></ol>SimpleTherapy is a perfect remedy that you can incorporate into your daily routine. The program can be done either in the comfort of your own home or within your workspace. Our stretches and strengthening exercises help to facilitate a quick recovery, increase muscular durability and ensure that your joints and muscles are working harmoniously.

Repetitive Motions Causing Chronic Pain?

Back strains are common and costly injuries that can occur on the job. Strains are when muscles, tendons, or other soft tissues are damaged or torn. These injuries primarily occur due to 3 things:<ol class="ak-ol"> 	<li>Heavy Lifting: It is extremely important to use your legs to lift. Bend at the knees instead of the hips and keep your chest up. Many injuries that occur to the back while lifting something heavy is due to a rounded spine that is not in a neutral position.</li> 	<li>Sudden or Jerky Movements: These are often movements that your body cannot anticipate and or is not used to doing. Stretching and stability exercises can help prepare the body for the unknown and increase your own body awareness. Many strains occur due to the fact the body is unexpectedly being pushed beyond its normal limits, resulting in a muscular strain.</li> 	<li>Repetitive Motions: These are movements that are done more than once in a short window of time. Injuries associated with repetitive motions occur due to muscular fatigue. When a muscle becomes fatigued and overworked it is more susceptible to being damaged.</li></ol>&nbsp;<a href="/uploads/2021/01/Stocking-Shelves-STOCK-PHOTO.webp"><img class="wp-image-3579 aligncenter" src="/uploads/2021/01/Stocking-Shelves-STOCK-PHOTO.webp" alt="" width="405" height="270" /></a>Injuries such as these can often keep you from working for extended periods of time or can impede productivity. Doing daily stretching and exercising allows the body to better handle the daily physical demands placed upon it. This significantly decreases the risk of experiencing a sudden injury. SimpleTherapy has low-impact stretches and exercises to reinforce proper movement patterns and mitigate negative effects associated with similar tasks as the ones highlighted above!&nbsp;

Back Pain: Causes and Remedies

More than 80% of people experience back pain at some point in their lives, <a href="http://www.oregonlive.com/health/index.ssf/2016/02/healthy_over_60_back_pain_gets.html" target="_blank" rel="noopener">reports The Oregonian/OregonLive.</a>Dr. Khoi Than, a spine surgeon with Oregon Health &amp; Science University, says he operates on only a minority of cases of back pain because "issues that can be improved or stabilized with surgery are limited.""If people have pain that seems to be coming from their joints or their muscles, that really can't be fixed with surgery," says Than. The treatment he prescribes typically involves physical therapy."We try to reassure people that a return to activity will help them get better faster," says physical therapist Tasha Macilveen. "In almost all people with back pain, core, hip, and leg muscle weakness are common.""I really encourage people to think of (exercise) as brushing and flossing of their teeth," says Macilveen. "Long-term maintenance of their home program is really important."If you're interested in a 100% home program, one that may improve your back pain without having to travel to and from doctors or clinics, you can try a <a href="https://www.simpletherapy.com/programs/lower-back-pain/">free session of SimpleTherapy's lower back program</a>.

SimpleTherapy
Resources

Learn More about SimpleTherapy

SimpleTherapy Resources

Learn More about SimpleTherapy

SimpleTherapy
Resources