Chair Squat. Stand in front of a chair with your feet shoulder-width apart, and your arms out forward. Slowly sit, and then stand again without swinging your arms or moving your chest to propel you up. Start with a few at first, then gradually increase the number of times you stand.
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Many of us have joint stiffness, whether it shows up early in the morning, performing daily tasks or just before a workout.
Joint stiffness doesn’t mean you should move less, it probably means you need to move more. By strengthening the muscles around the joints, you’ll help the joint move more smoothly, and with better range of motion.
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Noise cancelling ear buds or headphones are another piece of health tech that can keep your workout from being interrupted by distractions.
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Smartrings track many of the same features as smart watches and fitness bands, and can often allow you to use the connected phone app to download detailed reports and health history.
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Smart trackers in watches and some phones have the ability to take an ECG reading and deliver an alert for things like atrial fibrillation. Some models can detect sleep apnea and measure antioxidant levels. In the future, health trackers may be able to measure blood pressure.
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Health tech has come a long way from the old pedometers we used to count steps. They have evolved into watches, rings and apps in our phones to track movement, steps, heart rate, breathing rate, temperature and more.
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Watch for medications that interfere with your body’s ability to tolerate high temperatures because they affect parts of the brain responsible for internal temperature regulation. In particular, some asthma and hay fever medications can reduce your tolerance to heat.
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Transition your home so that you’re living cooler. Ditch the flannel and heavy comforters for lightweight cotton, percale or linen sheets. Keep curtains and blinds closed during the day to block out direct sunlight and heat. Run ceiling fans counterclockwise to create a cool, downward breeze.
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Acclimatize your body by easing into the heat. Spend short segment (20-30 minutes) then gradually increase your exposure. Hydrate proactively. Drink water all day, and replenish electrolytes if you are sweating heavily. Adjust your workout schedule by shifting to early mornings or late evenings when temperatures are cooler than at mid-day.
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Plantar fasciitis is when the bottom of your foot hurts, especially around the heel and is at its worst first thing in the morning. It’s common for runners or people who jump into too much exercise too fast. To prevent this pain, wear shoes with good arch support, stretch your feet before you exercise, and increase your activity slowly.
Plantar fasciitis often has its root in the calf muscles so neuromuscular massage can go a great way to relieving the source of the pain in your feet.
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