‘Tis the season to keep moving! With our Holiday Hustle program in full swing, we hope you’re staying on top of your fitness goals. One of our primary targets is tracking 50,000 steps per week throughout the program — and we aim to keep that momentum going into the new year and beyond.
For some, that goal might seem daunting. If your daily routine involves long hours on your feet in work boots, wearing shoes that have outlasted their prime, or sitting at a desk for hours followed by a car commute, then it's time we talk about how to fit those steps into your day — from the ground up.
Does Your Shoe Fit?
When it comes to footwear, fashion and function often clash. This is particularly evident in the athletic shoe industry, but it also impacts business and fashion footwear. Many popular brands prioritize sleekness or a stylish heel, but sacrifice foot support and proper toe box space.
To check if your shoes are working for you, simply place your foot inside your shoe — does it feel cramped or is there a noticeable difference between the width of your foot and the sole? If your toes spill over or feel pinched, it’s time to rethink your choice. A proper fit is crucial, and many stores offer professional fittings to help you find a shoe that suits your foot's natural shape. If you're starting to feel discomfort or new pains as you take on more steps, a proper shoe fit could be the fix.
Are You Paying Attention to Your Shoes?
If you're already on your feet a lot, walking or standing, it’s essential to pay attention to the wear and tear on your shoes. Over time, shoes break down, and worn-out soles can negatively affect the alignment and function of your feet. Think of it like running shoes — dedicated runners typically replace theirs every 2-5 months because shoes have a lifespan.
Here’s how to tell if it’s time for new shoes:
- Check for worn edges or vertical creases on the sole — a sign the shoe's support is breaking down.
- Inspect the tread — is it still intact?
- Compare the wear on your left and right shoes — uneven wear can signal alignment or gait issues.
If you notice any of these signs, it’s a good idea to schedule a professional shoe fitting or visit us for an assessment.
Are Your Feet Ready for the Challenge?
A well-fitting shoe is just one part of the equation — foot strength is just as important. If you're new to physical activity or haven't been walking much recently, it's a good idea to prepare your feet and ankles for the challenge.
Here’s a simple test: Can you "draw" the alphabet with your toes (tracing each letter in the air) without cramping or tiring out? Can you flex and spread your toes (like making a fist with your feet) 10 times without discomfort?
If these exercises are difficult, don't worry! Start with small, daily stretches and exercises to build strength in your feet. You can also schedule an appointment with one of our physiologists to help improve your foot strength and flexibility.
Ditch the Shoes — Occasionally
Here’s a tip that might sound counterintuitive: sometimes, less is more. Shoes are great for protection, but they also do some of the work your foot muscles should be doing. Whenever possible, spend some time without shoes on. Walk barefoot on grass or around your home to activate your foot muscles naturally. The less support your shoes offer, the more your muscles will engage, improving both strength and flexibility.
This practice not only helps build foot strength, but it also gives you valuable feedback about your walking style, which can be helpful when selecting future shoes — especially for hiking or running.
Time is our most precious, valuable, non-renewable resource. And we’re all running out of it. B
November marks COPD Awareness Month, a time to raise awareness of Chronic Obstructive Pulmonary Disease (COPD), a condition affecting millions worldwide. COPD is a chronic lung disease that makes it hard for air to move in and out of the lungs, making it hard to breathe. With COPD, everyday tasks can feel challenging, leaving many breathless and less motivated to stay active. While COPD is irreversible, regular exercise can help manage symptoms and improve quality of life.
In the golden years of life, one's perspective becomes a cherished companion, guiding the way through memories and new experiences. The importance of perspective for senior citizens cannot be overstated. It can shape the quality of their lives, influence well-being, and contribute significantly to a fulfilling and joyous retirement. In this blog, we'll delve into the significance of perspective for seniors and explore how cultivating a positive outlook can enhance their overall happiness and life satisfaction. 
Picture this: You're gliding effortlessly across a small trampoline, the rhythmic bouncing sending a gentle wave of energy through your body. This isn't just some childhood fantasy; it's rebounding, a low-impact exercise gaining popularity among senior citizens for its myriad health benefits.
I call this the "Awakening." Simply put, you are realizing that your body is feeling the wear and tear of life to this point. It’s that realization that at 40 years old, you shouldn't move through life like you're 20. The point at which an individual becomes self-aware of these aches and pains varies from person to person. Some people don’t have substantial damage to their body and can probably make it well past their 20s before being bothered. My experience, like a lot of other athletes I've talked to, is one where we start to feel the damage a bit earlier than expected. It's like a car that is supposed to be driven ten thousand miles a year but is instead driven twenty thousand. The good part of the awakening process is that it is your call to action!
The neuromotor connection refers to the intricate interplay between the nervous system and motor functions, encompassing a complex network of signals that regulate movement, coordination, and balance. In older adults, this connection undergoes natural changes, influenced by factors such as age-related neuronal alterations, decreased muscle mass, and changes in proprioception. The neuromotor systems can effect the human body in many different subsets of health.
As you approach your later years in life, exercise and movement can help combat some of the unpleasant effects of aging. There are many ways that you can exercise your body, but as you get older, how do you know what kind of exercise is the best and safest? The short answer is it depends. There is not just one kind of exercise that is the best. In general, incorporating aerobic exercise, strength training, flexibility, and balance work into your exercise routine will give you the most well-rounded benefits. Having the knowledge of the benefits of each type of exercise can help you determine what to prioritize based on your own individual needs.
As we age, staying active is crucial for maintaining our physical health, but an often-overlooked aspect of well-being is the importance of social interactions. For active older adults, combining social activities with recreational activities can significantly enhance quality of life. Recreational activities can be essential to your health in many ways, including the following:
Are your fitness and wellness programs reaching your residents, but now you’re wondering how to take your community’s reputation to the next level by demonstrating an even bigger commitment to a healthy, active lifestyle campus-wide? Perhaps it’s time to incorporate a staff component into some of your resident fitness and wellness initiatives! There are several benefits of employees participating in challenges or broader wellness initiatives with residents in your community settings, here are the top 5!