Research shows that we are living longer than ever before, but we aren't living healthier. Chronic disease has become the leading world killer and is claiming lives of people younger and younger each year. Our society has come to associate aging with sickness, disability, loss of independence and frailty. By increasing our personal responsibility and incorporating quality activity, quality food, and quality sleep into our daily lives, each of us can prevent the chronic ills that plague our nation (and world) and live a long, healthy, and productive life. The cycle of frailty and disability can end with the adoption of healthy behaviors early in life. I know what it is like to not make yourself a priority. I am a physician, and it is my job to constantly be concerned with the well-being of others. However, I would often neglect paying attention to my own needs. I would sleep five hours a night, eat my dinner from a vending machine on-the-go, and never make time to exercise. My unhealthy habits were making me unhappy. Once I made a conscious effort to incorporate healthy routines into my schedule, all aspects of my life improved. I never could have believed that I was capable of running marathons, and I have now run 5! Physical and mental well-being are intimately linked, and I look forward to many happy days ahead. Of course it always helps to have a supportive team greet you at the finish line!
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Gravity Ball has developed a mobile application to facilitate treatment and exercises, guiding wellness customers to learn how to use the Gravity Ball at home or on the go. Health has proven to be a wildly popular category for mobile applications, and we hope that we add ours to your collections! The app can be used as a tool for users to learn professional curriculum designed by physical therapists. In addition to showing exercises, the Gravity Ball app also links to affiliated social media platforms and allows customers to shop directly. The app will soon be available for download in the Apple Store.
Resistance exercise, also called strength training, is defined as any activity that involves muscular contraction against an opposing force (caused by an external weight).When you do resistance exercise, you are essentially performing specific movements using an external weight which produces an opposing force to your muscles. As you perform these specific movements, the forces of the weight cause your muscles to contract in order to control the external weight. As you perform regular and consistent exercise, your muscles will adapt to the new demands placed onto them by the actions of controlling the external weight and as a result you will become stronger, move better, and will increase your overall endurance. This is essentially the SAID principle, which stands for Specific Adaptions to Imposed Demands and is a general principle of resistance exercise. Regular resistance exercise trains you to stay strong and optimizes your metabolism over a long period of time (over a lifetime). Examples of resistance exercise in daily life
To begin, sit with both legs straight out in front of you and feet planted on the ground. Keep knees slightly bent and a flat back. Hold a Gravity Ball at chest level throughout the entire movement. Use your abdominal muscles to slowly rotate the ball from side to side Variation 1 Variation 2 For variation 1, keep your heels planted on the ground throughout the entire movement.
For variation 2, keep your legs lifted throughout the entire movement.
Begin by standing with feet shoulder-width apart. Hold a Gravity Ball at chest level using the adjustable straps. Step out sideways with one leg into a lunge position at a 45-degree angle. As you lunge forward avoid having your knee go past your ankle. Keep the Gravity Ball at chest level throughout the entire movement. Slowly rise up to standing position. Do both sides with more time spent on your weaker side.
Begin with feet shoulder width apart. Hold the Gravity Ball straight out in front of you with both hands for as long as possible until muscle fatigue sets in and you are not able to hold the position without your arms starting to drop. Arms should be parallel to the ground. Once fatigue sets in change positions so that you are resting the fatigued muscles while at the same time still holding up the Gravity Ball. For variation 1, perform the movement as explained above.
For variation 2, as you hold the Gravity Ball straight out in front of you, move one leg out to the side and touch the ground with your toes while balancing with your foot. Return to starting position. Alternate movement with each leg. Variation 3, while holding the Gravity Ball straight out in front of you, slowly rotate your leg around in circles. Alternate. Lying movements are beneficial for core strength and for correcting posture. They are also low impact and can be a relaxing addition to your exercise experience. Variation 1 Variation 2 Variation 3 Begin by lying flat on your back with knees bent. Hold a Gravity Ball with both hands just above your face. In one smooth motion, sweep the Gravity Ball towards your legs until you cannot go any further. Keep arms straight throughout the entire movement. Return to starting position and repeat.
For variation 1, keep both feet planted on the ground throughout the entire movement. For variation 2, keep one leg lifted throughout the entire movement and alternate legs. For variation 3, keep both legs lifted throughout the entire movement. Lower when tired and repeat. |
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AuthorDr. Mark Chavez is the inventor of the Gravity Ball and a family physician. Archives |