Uncategorized – Essentrics with Sherry

Living a Fall Free Life…

Not the fall season…we all love autumn – the changing color of the leaves, the cooling temperatures, all the fun outdoor activities, and of course all the pumpkin spice goodies! HA!

A life free of the fear of falling down…does that really seem possible to you. If you read my last post, Essentrics Wellness Retreat, I challenged you to consider your recent falls…what happened and why you fell.

Let’s talk about how you can prevent future falls –

If you feel dizzy or unsteady on your feet, it may require a visit to your doctor. It could be a sign of an underlying medical condition or the side effect medication you are taking.
If you found yourself tripping in your home, it could be time to clean up or at least declutter, so you have clear floor to walk around on.
If you find that a raised sidewalk section or rough terrain brought your downfall, you may need to check your foundation…your feet.

Taking care of your feet improves your chances of staying on them.

Our feet support the weight of our bodies and allow us to stand, balance, and move through the world. Having full mobility in them is key for the health of our entire bodies.

How can we take care of our feet?

Pamper your feet. A nice foot soak, followed by a massage and a toenail trim is a good place to start.

Give your feet their freedom. At least while at home leave your shoes off for a few minutes (or for hours) each day letting your feet move freely as they were designed to do.

Exercise your feet every day. Work one foot at a time. You can be seated or standing. If you stand and need help with balance touch a nearby chair or wall.

If you are seated, have your feet flat and your back is straight.

With your feet flat on the floor, wiggle your toes, keeping the ball of your foot on the floor. Then transition to lifting and lowering one toe at a time (you can use your fingers to help out).
Lift and lower each heel (one at a time), pressing your toes into the floor, 4 times. Then lift and lower both heels at the same time, 4 times.
Next, lift each leg (one at a time) straight out, slowly point and flex your foot 4 times. Then flex your foot and circle your ankle 4 times each direction.

Now, before you put your clean, relaxed, and flexible feet back in those favorite shoes, stop and check them out. It could be that they are so cute but a little tight or worn and move your feet and ankles out of alignment. This could be why you get off balance or are unsteady as you walk. If that is the case, it is time to go shopping.

In my next post I will focus on the need for strong and flexible core to prevent falls. As well as, how we can strengthen our core, gain flexibility and mobility without joining a gym.

Time for a Snack!

It is December, that means Christmas baking and candy making…and snack, snack, snacking!

I would like to challenge you to try a different kind of snack. One that might not “taste” so yummy, but will feel so, so good for our body. A movement snack.

Now I know you are thinking what is a “movement snack”. A regular snack is that little bit of something to hold us through until it is time for a large meal, a movement snack is the same, a little bit of movement that breaks up our sitting time, so we are not so stiff and are ready for a longer workout later.

Rules for movement snacks.

There are not rules, do what works for you, but just do it. Some suggestions are:

Keep it short, fun and relaxed (1-3 minutes)
Stand up and sit down, several times, (if possible, without using your hands).
Listen to music and dance.
Stand up and stretch, with arms high overhead, lower your arms and do a few shoulder rolls, arm circles and waving your fingers.
Try standing behind your chair and holding on to it, while lifts your heels, both feet at first, then one foot at a time; or wiggle your toes, circle your ankles
Repeat every hour or so.

As the cold, snowy winter season is coming, we are less likely to go for a long walk outside or work in the yard. Now is the time not to sit the winter away, but to get up and move, even if it is only for a few minutes at a time.

So snack away…

Happy Middle Age Woman Dancing illustration

Essentrics can Lower Blood Pressure

Essentrics can help you in so many ways…improved posture, relief from chronic pain, increased flexibility and range of motion, to name a few. Lowing blood pressure has not been listed.

Yet…

I have began to notice a pattern. If I complete a short Essentrics workout (15-30 minutes) and eat breakfast (a healthy one, of course), my blood pressure is lower (sys. number 10-15 points less) than if I get up and take my blood pressure before exercise and breakfast.

A fluke?

Maybe? So I started to research…

Although aerobic exercise is the most recommended mode of exercise for reducing blood pressure, a number of recent studies indicate that stretching can reduce arterial stiffness, improve blood flow, and increase activation of the parasympathetic nervous system, resulting in reduced blood pressure. When muscles are stretched, blood vessels are also stretched, and this may lead to structural changes in blood vessels or release of vasodilating metabolites. Such changes may result in the reduction of arterial stiffness, resistance to blood flow, and blood pressure.
Journal of Physical Activity and Health, 2021, 18, 21-28
https://doi.org/10.1123/jpah.2020-0365

If stretching helps reduce stiffness in our arteries, then we are going to want to stretch them all! Each Essentrics routine works the full body-every muscle and joint and all the arteries. So it is Essentrics for the lower blood pressure win!

A warning though the research did show if you stopped stretching the benefit of lower blood pressure did not last.

Try it

If you are struggling with high blood pressure, try this for a week. Find a 15-30 minute Essentrics workout on YouTube or do a Classical Stretch workout on PBS everyday, eat your breakfast, wait 30 minutes after eating and see if your blood pressure is lower. I would love to hear your results.

Sherry