Sometimes back problems can stem from our feet, and in particular from the shoes we wear.  The less supportive our shoes are, the more problems they can cause for our feet, knees, hips, and spine.

There is a test you can do from home to help determine if your shoes are supportive enough.  Take one of your shoes and grasp with both hands, one holding the toe portion and one holding the heel portion.  Then try to twist the shoe with your hands.  If the middle of the shoe, the arch, twists and deforms easily, the shoe is not supportive enough.

The best shoes that I have found are the Asics Kayano.  I own a couple of pairs, and they are the best athletic shoe I have ever worn.  The sole under the arch is strong, and doesn’t bend easily.  These shoes are insanely comfortable! They are pricey, but if you can find a previous year’s model, they are discounted.  I have found them to be worth the money.

Do yourself a favor and wear your most supportive shoes.   Buy some new ones if you need to.  Your back will thank you.

For the last couple of months, I have changed up my eating habits a bit.  I’ve read some research about good fats, and the benefits of adding them into your diet.  Twenty to thirty years ago, there was a big anti-fat revolution.  Scientists are starting to find out that this was incorrect.  Eating fat doesn’t necessarily make you fat.  It’s sugar that is the main culprit in our current obesity epidemic.

I’ve added nuts, seeds, olive oil, and avocados into my diet (not diet as in dieting, diet as in what I eat).  I keep a bag of raw, unsalted sunflower seeds on my dresser for quick snacking.  I add almonds to my breakfast cereal.  We are cooking with olive oil more often.  I take a teaspoon of olive oil every evening.  We’ve incorporated more avocados into our dinners.  Here’s what I’ve found in the last two months:  I’m not as hungry between meals.  I have even lost some weight around my middle.  My skin is softer, and not as dry this winter.

Try adding some good fats into your diet.  If your experience is like mine, you won’t regret it.

I wanted to go a little further in depth into my blog post from last week.  I don’t currently have a gym membership, and I don’t enjoy running outside in the cold.  My favorite exercise routine right now is based on body weight exercises.  I love that it doesn’t require any special equipment.  It’s easy enough to complete during my lunch break, or in the evening while I’m watching a good game (or maybe a little Dave Ramsay).  Sometimes I can even get my kids to join in with me.  These are a few of the exercises that generally make up my routine:

1.  Flying Squirrel – Lay on your stomach with your arms at your sides.  Lift up your head, chest, and legs.  Hold.
2. Jumping Jacks – (I’m pretty sure you know how these go)
3. Chair Squat Pose – Stand with feet hip distance apart and squat until your thighs are parallel to the floor, while swinging your arms up.  Straighten your legs, then lift up your right knee, while swinging your left arm outside your right knee.  Return to standing and repeat on the other side.
4. Bicycle – Lay down with knees bent and arms behind your head.  Bring left knee up to right elbow, and then right knee to left elbow like pedaling a bicycle.
5. Wall sit – Slide your back down a wall until your thighs are parallel to the floor.  Hold 60 seconds.
6. Squat Jump
7. Hand Flexion and Extension – Spread your fingers out, then powerfully close into a fist.  Repeat as quickly as you can.

Try to do a few of these tonight!  Over time you will see an increase in your energy and muscle tone.  And you just might feel a little better about your use of time in the evenings!

The American College of Sports Medicine (ACSM) publishes an annual forecast of fitness trends.  The most recent results were released in the article “Worldwide Survey of Fitness Trends for 2016: 10th Anniversary Edition”.  Without further ado, here’s the list:

1.  Wearable Technology – This includes fitness trackers, smart watches, heart rate monitors, and GPS tracking devices.  I’m a huge tech buff, but the only device I currently own is a heart rate monitor.  A fitbit is on my list!
2. Body Weight Training – I love body weight training because it requires no equipment except your own body.  It can be done from the comfort of your own home.  I recently read a great book called “You Are Your Own Gym” by Mark Lauren.  I would highly recommend it.
3. High Intensity Interval Training – This kind of training involves short bursts of very intense movements followed by a short period of rest.  These workouts are typically quite short, usually under 30 minutes.  It’s great for those of us who are short on time.
4. Strength Training – As we age, we lose muscle mass.  Strength training will combat that.  It should be combined with aerobic exercise and flexibility for a well-rounded workout.
5. Educated, Experienced Fitness Professionals – As the economy is growing, the market for fitness professionals has grown as well.  It has become quite competitive, which is positive for the fitness consumer.
6. Personal Training – This can be done in small groups or one on one.  Fitness trainers are an integral part of professional fitness centers.
7. Functional Fitness – Functional fitness is often used for the senior population.  It involves replicating everyday activities of daily living.  It helps with strength, balance, and coordination.
8. Fitness Programs for Older Adults – I love to see this trend toward healthy aging!  Anyone at any age can do SOMETHING to to promote their own wellness.  With baby boomers now moving into retirement, this trend is sure to continue.
9. Exercise and Weight Loss – I’m passionate about wellness and healthy eating.  When patients are interested, I really enjoy giving guidance and recommendations in this area.  People see the best results when they couple exercise and healthy eating habits together.
10. Yoga – I like yoga because it can be done easily from home, or in a studio.  Youtube has thousands of yoga videos that can be followed from the comfort of your living room if you so choose.  It can be rejuvenating and relaxing.  But don’t be fooled into thinking it’s easy!

I’ve recently decided to renew my efforts at living a more fit life.  This list gave me some great ideas, and I hope it does for you too.  Pick something and try it!