The number of people having knees replaced is rising rapidly. Why? A couple of reasons: more people are active in sports and athletics throughout their life which can contribute to wear and tear on the joints and lead to an abnormality in the joint and pain As a society, North Americans are getting heavier and the extra weight is a major cause of wear and tear on the knee joint.
Research conducted on clinic patients waiting to have knee replacement and were required to participate in a supervised strengthening, cardio and stretching program found that after several months of conditioning almost half of the patients no longer needed surgery! The joints are protected and stabilized by muscle tissue. If the muscle tissue fades away the joint itself takes on more stress and shock absorption. This can leads to increased wear and tear and inflammation. By performing resistance exercises the joint can be stabilized and the exercises themselves increases the lubrication in the joints.
If an operation is inevitable it is recommended to perform pre-habilitation exercises to prepare the body for the stress of surgery, and to speed recovery. Surgery is then followed by 8-10 weeks of physiotherapy and then ongoing maintenance exercises. Knee surgery is an option after people have reduced their weight, improved their strength and then have the knee re-evaluated to see if surgery is needed. If a person does not do the pre-habiliation exercises, continues to carry too much weight and does not do a post-surgery fitness program the net result will be a less than satisfactory result and a replacement joint that will not function as well as hoped.
Here are 10 reasons to try Urban Poling
1. It whittles your waist—your abs tighten each time you push off with your poles. That’s the equivalent of 1,000 abdominal crunches every kilometre or 1,800 each mile!
2. Your knees and hips will thank you—the poles let you offload weight from your hips and knees into your upper body. You can walk further, faster or even pain-free.
3. It revs up the calorie burning—research proves it over and over again: urban poling burns up to 46% more calories than standard walking. Wow!
4. It sculpts your arms and shoulders—Urban Poling uses 90 percent of your muscles—especially those underused upper body muscles. Hello short sleeves!
5. It helps balance your blood sugar—the full-body urban poling workout helps keep blood sugars in a healthy range.
6. You’ll straighten up and feel more confident—your upper back muscles (the ones that pull your shoulders back) tighten each time you plant your poles and press down on the ergonomic handles.
7. It’s a fun social workout—Invite your friends, your parents & your kids to enjoy all the health benefits with you.
8. It’s an amazing stress buster—the smooth rhythmic action provides a distraction from everyday concerns and lifts your mood.
9. You can adjust the intensity—Urban Poling is an energizing activity that can be enjoyed by people of any age and athletic ability. Just press on the ergonomic handles with more or less intensity to modify your pace.
It’s a great running alternative—Hit the trails or your neighbourhood sidewalks on your own or with a gang of friends. Urban poling offers the same year-round fresh-air experience as running—but without jarring and jostling your joints.
Would you like to learn? Fit For Life runs free workshops every Wednesday at 4pm call ahead to reserve your spot- everyone welcome!
Study shows it takes much longer to regain lost power By Mary Elizabeth Dallas
WEDNESDAY, July 8, 2015 (HealthDay News) -- It takes just two weeks of physical inactivity for those who are physically fit to lose a significant amount of their muscle strength, new research indicates.
In that relatively short period of time, young people lose about 30 percent of their muscle strength, leaving them as strong as someone decades older. Meanwhile, active older people who become sedentary for a couple weeks lose about 25 percent of their strength.
The more muscle a person has, the more they will lose if they are sidelined by an injury, illness or vacation, the Danish study found.
"Our experiments reveal that inactivity affects the muscular strength in young and older men equally. Having had one leg immobilized for two weeks, young people lose up to a third of their muscular strength, while older people lose approximately one-fourth. A young man who is immobilized for two weeks loses muscular strength in his leg equivalent to aging by 40 or 50 years," researcher Andreas Vigelsoe, from the Center for Healthy Aging and the Department of Biomedical Sciences at the University of Copenhagen in Denmark, said in a university news release.
Total muscle mass normally declines with age. Young men have about two pounds more muscle mass in each leg than older men do. But, after two weeks of not moving at all the young men involved in the study lost 17 ounces of muscle, on average.
Older men, on the other hand, lost about nine ounces. However, all of the men lost physical fitness while their leg was immobilized, the study published recently in the Journal of Rehabilitation Medicine found.
"The more muscle mass you have, the more you'll lose. Which means that if you're fit and become injured, you'll most likely lose more muscle mass than someone who is unfit, over the same period of time," said Martin Gram, another researcher at the center, said in the news release.
"But even though older people lose less muscle mass and their level of fitness is reduced slightly less than in young people, the loss of muscle mass is presumably more critical for older people, because it is likely to have a greater impact on their general health and quality of life," Gram said.
After being immobilized for two weeks, the men who participated in the study trained on a bike. They worked out three to four times a week for six weeks. Although this exercise helped the men regain physical fitness, the researchers found their muscle strength didn't fully recover in that period of time.
"Unfortunately, bicycle-training is not enough for the participants to regain their original muscular strength," said Vigelsoe. "Cycling is, however, sufficient to help people regain lost muscle mass and reach their former fitness level. If you want to regain your muscular strength following a period of inactivity; you need to include weight training."
Gram said it was interesting how much muscle was lost due to inactivity, and pointed out that it takes about three times the amount of time you were inactive to get your muscle mass back.