Category Archives: Going Strong

Looking After Your Joints – Practical tips

03/27/2019 R.C. Liley Leave a comment

As we get older joint pain becomes more common. Sometimes we push on and ignore it, but that could be the reason you end up with a hip replacement, shoulder surgery or long term issues.

Typically joint pain will start due to an injury, which is easy enough to get when you’re in the yard playing with the kids. Other times it is the onset of arthritis. Whatever happens, there are plenty of ways that you can take care of your joints.

joints, health, aging, healthy living, pain — **Photo by Caroline Attwood on Unsplash**

Salmon

Or more precisely – most oily fish. Tuna, sardines, or mackerel are all perfect choices. Depending on your preferences, you can find high-quality and cheap fish to eat. Additionally, fish is a healthy and nutritious source of protein. Eating fish can also help to reduce cholesterol levels and reduce the risk of certain diseases. Besides, eating fish that is rich in omega-3 fatty acids, alongside them being packed out with antioxidants, could as much as half the risk of arthritis.

It has long been noted the positive impact of fish oils on joints. If you don’t particularly like fish, then you might want to try a cod liver oil supplement. If you’re vegan, then flaxseed supplements are going to be your choice.

Move It Move It

If you sit for most of the day because of work, it might be time to work with a Pomodoro timer. This little trick will make sure that you get up and walk for at least five minutes every hour. There is also the added bonus that they make you more productive.

If you are simply at home and have more control over what you do and when you should stand up and stretch at least once every 15 minutes.

While you are standing and waiting for something, you likely (like most people) lean to one side. This causes excessive pressure in one area. Try to spread your weight across both legs for a more even distribution.

Regular exercise will also help you protect your joints. It will keep your weight in check for a start, and following on from that it will keep your energy levels up – which will avoid pain and swelling.

Joints are designed to move and move often. Try to stick to things that won’t put them under any unnecessary stress. Swimming, yoga, pilates and walking are all great places to start. Even cycling is great!

Don’t Play Hero

We all like to think that we can carry the weight of ten men from the car to the house, but in reality, that train of thought will land you in a lot of trouble. Try not to overload yourself and carry too much at once.

It might be the food shop, or it might be the big Christmas shop, whatever it is, take shorter trips or use the shopping cart all the way to your car.

Simply put? Avoid overloading yourself, and you’ll avoid pulling a muscle or damaging your joints.

Don’t Ignore Pain

One of the quickest ways to end up with permanent damage is to ignore the initial pain. We often put things off, being absolutely sure that it is nothing serious. But, unless you’re a doctor, then you simply don’t know.

If you have a recurring pain, or an injury recently that has taken a while to feel better – get it checked out.

The quicker you are to get it checked out the sooner you will be able to treat it – if you need to.

Watch Your Weight

It might not really need to be said, but the more extra weight you carry, the more work your joints will need to do. The additional stress can cause damage over a period of years.

So work on shaving a few pounds off when you can.

Footwear

What you wear on your feet chances your posture. They should be comfortable and supportive in all the right places. When you can, head to a reputable shoe store and get your feet measured. Over the years, and even during a single day your feet will swell and change shape. Buy shoes that will accommodate that.

If you intend to run, or even walk for long periods, you should go to a specialist sports store. They will analyse your gait and instep and show you the exact shoes that will provide you with support in the arch of your foot.

It doesn’t take too much to look after your joints, small changes in your daily life and plenty of water can keep your joints in good working order for years to come. Of course, a little extra helping hand in the form of a capsule supplement is never a bad thing either! Take care of your joints, and they will take care of you too.

Going Healthy, Going Strong, Health, Life, Parenting

Dads – How to Fit Exercise into a Busy Day

03/15/2019 R.C. Liley Leave a comment

It can be really hard to juggle fatherhood and a full-time job not to mention your hobbies, socializing and seeing other family members. But it is also really important to stay on top of your health and well-being, so we’ve made a list of some great tips on how to squeeze exercise into your daily routine.

The Gym

A good hour-long session at the gym may seem like a distant memory to you by now and with such a hectic schedule you’re probably more likely to be wondering how to get a six pack in 3 minutes. However, it is important to free up time for yourself to focus on your own goals as well as those of your family. Come up with a plan with your partner that includes scheduled times where you are both free to partake in your own hobbies and interests. Getting back to the gym even once a week will do wonders for your self-esteem and will give you a new lease of life that you can make the most of with your children.

Walk, Don’t Drive

As a father, you will probably find yourself spending a lot of time in the car taking your children here, there, and everywhere. Try to replace some of the shorter car journeys with walking instead. Not only will this be great for your health, it will also give you some bonding time with your children where you can fully focus on their conversations.

Commute

Like most of us, your morning commute is probably too long to be able to get there on foot instead. However, try parking a little further away from work and walking the last stretch. You’ll be amazed at what a positive impact such a subtle change to your routine can have.

The Early Bird Catches the Worm

You probably won’t want to hear this, but a lot of parents eventually have to face the fact that getting up a little earlier can solve a number of time-related problems. By going to bed earlier you can set your alarm for a time that allows you to go for a quick morning run.

Socializing

Try to combine socializing with exercise by seeing if your friends would like to join you for a gym session, an exercise class or simply join you for a stroll rather than meeting up at a bar or coffee shop as you’d usually do. This way, you get to do both whilst saving some time.

Becoming a father doesn’t have to signal the end of a healthy lifestyle. It is important to make time to dedicate to your health and fitness and this will only have positive effects on your abilities as a father. You’ll have more energy to run around with your kids and it will teach them the importance of fitness too. For more tips on how to handle fatherhood, take a look at going-dad.com.

Going Healthy, Going Strong, Health, Life, Parenting

Hobbies That Keep You Fit

01/28/2019 R.C. Liley Leave a comment

When we’re young, we spend a lot of time on our feet. As kids, we run around playing. Then we get older and start playing sports and riding our bikes with friends. When we’re at school, we walk there and back and spend our lunch hours on our feet. Even if you go away to college, you spend a lot of time on your feet between classes, you might work part-time in a bar or restaurant, constantly running around, and you spend your evenings dancing and having fun. The first chunk of our lives, we barely stop moving. We burn off calories. We’re strong, fit and healthy.

Then, you get a job. Some of us work on our feet and maintain a naturally active lifestyle. But, many of us don’t. We have office jobs, we work from home, or we have a desk in a larger space. We spend most of the eight-plus hours that we are at work sat down. We barely move for hours at a time. You might even drive to and from work. Then, you get home, and you feel too tired to do much. Suddenly, you aren’t burning the calories and keeping fit. It’s not uncommon for people to gain weight and feel a noticeable drip in their fitness levels as soon as they settle into a job.

If you are a gym bunny, that’s great. If you love working out, running and lifting weights, you are unlikely to struggle with your weight or fitness. But, not everyone does. If you don’t enjoy going to the gym, you won’t stick to it. You’d be better off finding hobbies that you enjoy, that keep you moving and active and improve your health and overall strength. Let’s take a look at some of the things that you could try.

Judo

Judo, and other sports like it, can be great for your mind and your body. Your muscles will tone and strengthen, you’ll get a cardio workout, and you’ll learn to focus and maintain concentration. Look for more information about Judo, and check for classes in your local area.

Dancing

Have you ever wondered how you used to spend hours in nightclubs drinking sugary, high-calorie drinks without gaining a pound? It was because dancing is incredible exercise. Whether it’s ballroom or street, dance burns a massive amount of calories and helps to tone your core, back and arms, and legs.

Gardening

Gardening can be utterly exhausting. Even if you are sat planting and digging flower beds, and you barely feel as though you are moving, you can feel tired and achy the day after. If you haven’t got a garden, consider an allotment.

Cooking
Cooking can be surprisingly active. You move around the kitchen, bending, reaching and stretching. While you cook, you aren’t still for a second. Kneading bread is a fantastic example of a recipe with a workout. Cooking more also gives you an opportunity to learn more about healthy eating, and ways to make more positive choices with your food and eating habits, which can also go a long way to improving your fitness and looking after your body.