Build Resilience For Winter.

Does Winter Make Your Body Feel Older Than It Is?

If you compare your body to how it felt 10 years ago, what do you notice? Does it feel the same—or perhaps better, stronger, or fitter? Or maybe a little worse, stiffer, with more aches and pains than you used to have?
From our mid-30s onward, it’s common to notice a gradual increase in problem areas as the body ages. Different systems—such as the digestive or cardiovascular system—may not function quite as smoothly as they once did. Of course, our bodies won’t last forever, and we can’t always expect to feel exactly as we did in our 20s.
That said, I regularly see people in clinic who have been living with body issues for years that could actually be resolved quite easily with the right treatment.

Could your discomfort be the result of a lifetime of your body compensating for old injuries or poor posture? If so, I can help. In this blog post, I’ll explain how past injuries are often compensated for and hidden from our day-to-day awareness, while quietly building into bigger problems over time. I’ll also share a couple of simple ways you can test the current state of your body.​

How Well Is Your Body Holding Up?

Do you wake up with stiff or sore joints? How flexible are your hips, knees, and ankles? Can you comfortably rest in a squat position—like a toddler—with your heels on the ground? How mobile are your neck, back, and shoulders, or have they gradually stiffened over the years?
It’s also worth thinking about what your body has been through in the past plus your physical daily habits. Have you had past injuries such as falls, sprains, road accidents, or sports injuries? Do you eat a lot of sugar? Are you getting enough protein in your diet? (Most adults need around 1.5-2g of protein per kilogram of body weight per day—more if you exercise.) Do you tend to breathe through your mouth? Have you ever broken a bone from a fall?
All of these factors can influence the overall condition of your body. When you decide to improve your health and reduce aches and pains, it can feel overwhelming if there are many things to change at once. Instead, start with small, manageable steps. Choose one area of your health or lifestyle where making a positive change will be relatively easy, and track your progress. 

The Impact of Old Injuries and Too Much Sitting.

During the winter months I'm thinking of what falls you've had and how much time we spend sitting during the day and evening. When we take a fall the impact goes through the whole body not just the bit we land on. You'll appreciate this if you've ever had whiplash in your neck from a fall despite not hitting your head.

In this blog I'll talk about the less obvious factors that can reduce your risk of serious or long-term injuries from falls. Two movements that predict our life expectancy and how to start to winter-proof your body.

When temperatures drop and snow compacts into ice, the risk of slipping and taking a heavy fall increases for everyone. Wearing good, grippy shoes, using snow grips, or walking poles can certainly help—but what else can you do to reduce your risk of falling, and limit the damage if you do?
One of the most important steps is improving your body’s overall condition and resilience.

Three Ways to Improve Your Body’s Strength and Resilience.

• Mobility – There are many excellent mobility resources available online, including videos from Kelly Starrett on YouTube. If you’re currently seeing me for treatment, we can discuss which mobility exercises are most appropriate for your body and focus on the areas that will benefit you most.
  Strength – The right starting point depends on your current level of fitness. For some people, it may simply mean beginning with a daily 10-minute walk. For others, it could be finding a good personal trainer or joining a class to build strength safely and consistently. I’ll explore the idea of “minimum effective dose” exercise and how it supports long-term health and longevity in a future blog post.
  Alignment – If your joints and muscles have been feeling sore or stiff recently, an adjustment may help. When your body moves toward a more balanced, optimal posture, you’ll often feel naturally more stable, stronger, and more resilient. If you’re wondering whether treatment could help you, you’re always welcome to get in touch and find out.
  

The 10 Minute Squat Test - Kelly Starrett.

I now include this squat test as part of the initial consultation because it reveals a lot about how your body is functioning. It helps us see where your mobility, balance, and strength are currently at, and it gives a good indication of which stretches or exercises may benefit you—if you choose to work on them once you’re out of pain. It’s also something I’m continuing to work on and improve for myself, so I know firsthand how valuable it can be.

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The Sit to Rise Life Expectancy Test

If you feel safe to do so, try the Sit-to-Rise test and see how you get on.
As Angela mentions in the video, whatever score you get out of 10, it simply gives you a snapshot of where your body is right now. The good news is that the condition of your body can always be improved if you choose to work on it.