Most people will get their teeth deep cleaned at least once a year, keep tabs on their heart, and may even have an annual eye exam. While they might clip their toenails on a regular basis, most people will often neglect the health of their feet.
That lack of attention can lead to pain and other foot problems, which are common and for most people especially in the fitness industry.
Our Feet Changes Over A Period of time
Over time, natural changes in your feet can make it more likely that you will experience pain
In your 30s. At this stage of life, the muscles, tendons, and ligaments in your foot may start to weaken or lose resilience.
In your 40s. This is the time when many people start to experience foot pain and problems caused by the weakening of foot structures that began in your 30s. Many people in this age group start to notice their feet are sore at the end of a long day and often begin to experience foot problems. Common conditions include bunions, which are caused by a misalignment of the foot bone that causes a bony bump to jut out at the base of your big toe; or hammertoes, toes that permanently curl downward; and nail fungus.
In your 30s, 40s, and beyond. The fat pads in the bottom of your feet become thinner. By the time people reach their 40s typically half of the fatty padding in the soles of their feet is gone. A loss of estrogen after menopause may lead to lower bone density in the feet and consequently a higher risk of stress fractures in the foot. People in this age group are also more prone to calluses and corns. Foot problems related to chronic conditions are also more common in this age group.
Foot Pain Is a Common Problems with Most People
A 2018 survey of nearly 1,300 adults conducted by the American Podiatrist Medical Association (APMA) found that as many as 75% of those surveyed had some issue with their feet, ranging from the troublesome (such as excess sweating, odour, or nail problems) to the painful (such as bunions or stress fractures). And half of those surveyed said they have foot problems that are severe enough to limit their activity in some way.
"I think the biggest problem when it comes to foot pain is that no one knows what to do or who to talk to about it. Taking some simple steps to protect your feet can help you avoid pain and other problems.
How to Stretch Your Feet?
Limber up. To limber up your foot ,Sit in a chair with your feet flat on the floor. Lift your left leg so your foot is off the floor and use your big toe to make circles in the air, moving in a clockwise direction, for 15 to 20 rotations. Reverse direction and make another 15 to 20 circles, this time in a counterclockwise direction. Repeat with your right foot.
Bottom-of-foot stretch. To stretch the muscles on the bottom of your feet and your toes:
Stand with feet together. Step back with your left leg so your heel is raised, and your toes press against the ground. You should feel the muscles on the bottom of your feet pull gently. Hold for 20 to 30 seconds. Repeat with your right foot.
Top-of-foot stretch. To stretch the muscles on top of your feet and your toes:
Stand with feet together. Working with one foot at a time, raise your heel and curl your toes under, pressing the tops of your toes against the floor. You should feel the muscles on the top of your feet and the front of your ankle gently stretch. Hold for 20 to 30 seconds. Repeat with the other foot.
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A strong core can stabilise your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, which can make movements like twisting, stretching, lifting, and bending difficult.
"The lower back often has to compensate for this lack of mobility, which places greater stress and burden on its muscles.
People with back pain often fear movement, which can make their back stiff and their pain even worse. "Yet, a stable spine is also more flexible, so it can support a full range of natural movements. "And healthier movements reduce pressure on the low back and lower the risk of pain and injury."
Spine stability is achieved with a balanced approach to your entire core musculature. "This means you engage all the core muscles at once — from the abdominal to the whole back.
This comes in handy when you make movements that require sudden strength and a broad range of motion, like lifting and carrying groceries and placing them on the counter or floor.
"Spine stability means your entire trunk is working together in rhythm, like a world-class symphony. "If one thing is off, it can affect the entire structure."
So how do you get a stable spine?
I would recommend the "big three" exercises developed., an expert in spine bio-mechanics at the University of Waterloo in Canada. They are the curl-up, the side plank, and the bird-dog.
"These exercises engage all the important muscles needed to improve spine stability.
Here's how to perform each of the big three. You should follow what's called a pyramid sequence: Start with five repetitions (reps) of each of the three exercises. Then do three reps of each, and finish by doing each exercise just once.
As you get more comfortable with the routine, you can increase the number of reps you start with for each exercise but continue to follow the descending pattern.
Perform these exercises two or three days a week before your regular workout. "After a while, you can perform them daily.
1. Lie on your back. Extend one leg straight out on the floor. Bend the knee of your other leg so your foot is flat on the floor.
2. Put your hands under your lower back to maintain the natural arch of your spine.
3. On an exhalation, lift your head, shoulders, and chest off the floor as though they were all connected. (Come off the floor just enough to feel tension in your muscles.) Don't bend your lower back, tuck your chin, or let your head tilt back.
4. Hold for 10 seconds and then slowly lower yourself down.
5. Complete five reps, then switch leg positions and repeat the sequence to complete the exercise.
1. Lie on your side with your upper body propped up on your arm, with your forearm on the floor and your elbow underneath your shoulder. Place your free hand of the top of your hip. Pull your feet back, so your knees are at a 90° angle.
2. Lift your hips off the floor so they are in line with the rest of your body and hold for up to 10 seconds. Try to maintain a straight line from your head to your knees. Slowly lower your hips back down to the floor.
3. Repeat five times, then flip to your other side and repeat the sequence to complete the exercise.
Variation: For a challenge, straighten your legs instead of bending them.
1. Get down on the floor on your hands and knees.
2. Raise your left arm and extend it forward as far as possible while simultaneously lifting your right leg and extending it straight behind your body. Keep both the raised arm and leg parallel to the floor. Ensure your hips are aligned with your torso and not tilted to one side.
3. Hold for 10 seconds and then return to the starting position.
4. Repeat five times, then switch to the other arm and leg and repeat the sequence to complete the exercise.
Calorie counts are probably the first thing you look at when you look at a nutrition facts label. However, to get a better understanding of a product or meal, it’s helpful to look at macro-nutrients.
Food provides energy in the form of calories (which are called kilo calories). All foods provide calories, whether they have a nutrition label or not—and all foods have macros, too.
Macro-nutrients are defined as foods containing nutrients that your diet requires in large amounts. (Micro-nutrients, by contrast, are substances required in much smaller amounts such as vitamins, minerals, and electrolytes.) The three macro-nutrients that humans need to survive and thrive are carbohydrates, proteins, and fats —you need all three, at least in some capacity.
Carbohydrates provide us with quick energy, especially during exercise and if we get hungry in between meals. When we eat carbs, they are converted to glucose (sugar) in our body and are either used immediately or stored as glycogen for later use.
Carbs also promote digestive health because carb-heavy foods are often packed with fiber. Some examples of foods high in carbohydrates include grains, potatoes, fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, and seeds also contain carbohydrates, but not as many as starchy foods do.
Proteins are the building blocks of many structures in our body. The protein we consume in our diet helps us grow, build muscle, repair injuries, produce hormones and enzymes, and fight illnesses, among other functions. Protein-packed foods include poultry, beef, fish, cheese, soy products, and some starches and vegetables.
Finally, fats are essential to almost all our bodily processes. Dietary fat is required for our body to absorb any of the fat-soluble vitamins (vitamins A, D, E, and K) we consume. Fat is also essential for insulation during cold weather and for allowing us to go long periods of time without eating. Plus, a certain level of body fat serves as a helpful energy reserve for endurance athletes.
The Best Macro Ratio
The federal dietary recommendations suggest that 45 to 60 percent of daily calories come from carbohydrates, 20 to 35 percent of daily calories come from healthy fats, and that the remainder come from proteins.
These recommendations are because carbohydrates are the body’s main source of fuel and the easiest way for the body to convert food into energy (as compared to protein and fats). The fat recommendation stems from the essential regulation properties of dietary fat.
However, every person is different. Many people thrive on a low-crab diet, while others feel like they need more carbs to function. Similarly, some people may do well on a high-protein diet, and others might get an upset stomach from too much protein.
Calories in Macros
Each macro-nutrient provides a number of calories per gram.
Calories in Macro-nutrients
Please note that the following ranges are generalisations. Specific macro trackers will vary in the proportion of macros they recommend depending on the certain diet being followed.
Macros for Weight Loss
A good daily macro-nutrient ratio for weight loss or fat loss is:
A good daily macro-nutrient ratio for building muscle or gaining weight is:
To maintain your current weight and body composition, a good macro-nutrient ratio to follow is:
The information above gives us macro ratios in percentages of total calories. However, nutrition information is given to us in grams, so we’ll want to figure out how many grams of each macro-nutrient to eat in a day.
There are two ways to calculate your macro ratio. One way that may be more difficult is by using an equation.
Since you now have the calorie amount, all you have to do is divide the calorie number by each macro’s respective gram number.
Based on the example above, this means 250 grams of carbs (1,000 divided by 4), 125 grams of protein (500 divided by 4), and 56 grams of fat (500 divided by 9).
Luckily, you don’t have to do that all by yourself. The web is home to many macro calculators that will do this for you.
Since the dawning of Covid19 the rise of online trainers and fitness experts as gone through roof, which is not a bad thing for the population, with 7 out every 10 people in the population are unhealthy. However, information that’s are floating about on the internet can be dangerous. I have seen trainers telling people they can eat whatever they want as long as they can create that calorie deficit, not taking the long term effects, the most saddest one I have seen so far is trainers say people don’t need to warm up, “ WOW”. You might be eager to leap into your exercise routine and get on with the day but don't just dive in. Starting a workout with "cold" muscles can lead to injury. It's important to start each workout with a warm-up and end with a cool-down and that goes for true beginners, seasoned pros, and everyone in between.
Warming up pumps nutrient-rich, oxygenated blood to your muscles as it speeds up your heart rate and breathing. A good warm-up should last five to 10 minutes and work all major muscle groups. For best results, start slowly, then pick up the pace. Many warm-up routines focus on cardio and range-of-motion exercises, such as jumping jacks and lunges. If you prefer, you can do a simpler warm-up by walking in place while gently swinging your arms, or even dancing to a few songs.
After your workout, it's best to spend five to 10 minutes cooling down through a sequence of slow movements. This helps prevent muscle cramps and dizziness while gradually slowing your breathing and heart rate. An effective cool-down also incorporates stretching exercises to relax and lengthen muscles throughout your body and improve your range of motion. To get the most out of these exercises, hold each stretch for 10 to 30 seconds. The longer you can hold a stretch, the better for improving your flexibility. As with the warm-up, it's best to flow from one stretch to the next without rests in between.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.