Let’s Get Up and Walk … Costs Nothing and Helps Our Whole Body!


Cut and paste and watch this short video to remind yourself just how much our bodies suffer from sitting slumped – even for a short while …. whether reading the newspaper, looking at a lap top, ipad etc. It will show you simple changes you can make to your posture while sitting looking at a computer etc to reduce irritation on our necks and upper back.


According to a recent article in the Journal of the American Academy of Orthopaedic Surgeons (JAAOS),  being physically active may significantly improve musculoskeletal and overall health, and minimize or delay the effects of aging.


Do you watch people tottering along the road, often using a stick and wonder when they slowed down like that and why. Did they develop a hip, knee or foot problem that meant they couldn’t walk properly or was it just a gradual decline in muscular strength, a reduction in tendon and ligament protection of joints and arthritic changes or ‘degeneration’ that we accept as part of the ageing process. I often wonder if we can stop that gradual decline in fitness by simply not allowing ourselves to ‘slow up’ and do less. Now research has shown that we can and that keeping fit affects our whole bodies.

It long has been assumed that aging causes an inevitable deterioration of the body and its ability to function, as well as increased rates of related injuries such as sprains, strains and fractures; diseases, such as obesity and diabetes; and osteoarthritis and other bone and joint conditions. However, recent research on senior, elite athletes suggests usage of comprehensive fitness and nutrition routines helps minimize bone and joint health decline and maintain overall physical health.

In the JOASS a doctor – Bryan G. Vopat says that from the research “An increasing amount of evidence demonstrates that we can modulate age–related decline in the musculoskeletal system,” and “A lot of the deterioration we see with ageing can be attributed to a more sedentary lifestyle instead of ageing itself.”

The positive effects of physical activity on maintaining bone density, muscle mass, ligament and tendon function, and cartilage volume are keys to optimal physical function and health. In addition, the literature recommends a combined physical activity regimen for all adults encompassing resistance, endurance, flexibility and balance training, “as safely allowable for a given person.”

“Regimens must be individualized for older adults according to their baseline level of conditioning and disability, and be instituted gradually and safely, particularly for elderly and poorly conditioned adults,” said Dr. Vopat. According to study authors, to improve fitness levels and minimize bone and joint health decline, when safely allowable, patients should be encouraged to continually exceed the minimum exercise recommendations.

At the Avenue Clinic we can show you appropriate exercises for your age and fitness and guide you through a programme to increase your general fitness. Don’t forget though that simply walking a couple of miles every day only takes about 30 minutes and can make such a difference to us. Don’t gradually decline into a slower old age …. keep moving and keep living optimally for as long as possible!