Category Archives: muscles

The benefits of a morning walk Sheddon Physio Sports Clinic Oakville

The benefits of a morning walk

Short daily walks can help to prevent heart disease, arthritis and Type 2 diabetes. Here’s how to make the most of your morning walk.

Walking isn’t just a way to get from one place to another. This simple, low-impact activity can help lower your risk of heart disease, arthritis and type 2 diabetes. But can walking help you to lose weight? And does walking count as cardio?

I will tell you why a daily 30-minute walk is good for your health and why the morning could be the best time to go for a walk.

Get energy and a mood boost from your morning walk

Ever wake up feeling sluggish and unmotivated in the morning? A quick 30-minute walk can help start your day off on the right foot. I have helped conduct a study that surveyed participants before and after a dance fitness class. There was a significant improvement in everybody’s mood after the exercise. The body releases endorphins during exercise, which I like to call “happy chemicals” that make you feel good. There’s also that feeling of accomplishment, that feeling of ‘I did something today’ is very beneficial for someone who’s struggling with those things.”

The blood pumping in your body from a brisk walk may energize you for the rest of the day. As your heart’s pumping from more activity, there’s going to be more blood flowing to your brain. That’s going to lift your energy up.

Why go for a morning walk?

There’s actually no physiological reason why I suggest to my clients to go on daily walks in the morning. Instead, I’ll say it’s for behavioural reasons. There’s no procrastination or “I’ll do it later” excuse, You set the tone to be productive and accomplished right away.”

For those that already have busy morning routines, lunchtime or after dinner could be more convenient. But it depends on your schedule. The absolute best time of the day to go for a walk? It’s whenever you think you’re going to do it consistently.

Does walking count as cardio?

The answer to this question isn’t as straightforward, as it depends on how you view cardio. In the simplest sense, cardio is any activity that increases your heart rate, which walking accomplishes.

Looking to increase your cardio endurance? You would benefit from doing more than just a walk. That is if you aren’t suffering from injuries and are capable of doing more high-intensity exercise without pain. If you want to become a higher-performing athlete, you need a higher intensity than just walking. If you’re 60 years old and want to maintain your health, then walking is definitely cardio.

Walking still has benefits, regardless of your age. But those capable of doing more intense exercise would benefit from engaging in more intense exercise.

Does walking help with weight loss?

Walking can help you to lose weight. But depending on your goals and lifestyle, walking might not be enough. The formula for weight loss is to expend more calories and consume fewer calories. Walking will expend calories. But also note that long-term changes to your diet might also be required to lose weight. I would recommend to those seeking weight loss to incorporate strength training into their routine. Muscles burn more calories than fat. If you have more muscles, you’ll have a higher metabolism and that will help you lose more weight.

Walking your way to lower heart disease, arthritis and diabetes risk

A regular walking routine will help reduce your risk factor for several diseases.

Here are a few examples:

Heart disease: With walking or cardio, your heart becomes more efficient at the amount of blood it pumps out per beat. As the heart becomes more efficient at pumping blood, it doesn’t have to work as hard. There’s less pressure on all of the arteries and there’s less pressure on the organ itself. That will impact your heart health for your whole life.

Arthritis: To understand the benefits of walking for arthritis, think of a squeaky door hinge. If it’s not in use much, there’s going to be rust and guck. It’s going to like being in a closed position. If this door hinge is moving back and forth, it’s going to slide and open and close much easier. Any type of movement, like a walk, will decrease the stiffness and the pain from arthritis. Walking can also help prevent arthritis from happening in the first place. It can also help reduce other aches and pains such a lower back stiffness.

Type 2 diabetes: Exercise helps lower blood sugar. It’s actually doing the job of insulin for those with type 2 diabetes. People in a pre-diabetic state can reverse their condition by developing a regular walking routine too. And those at-risk for developing type 2 diabetes can lower their risk with regular exercise. Even if you’re not close to diabetes, walking will help prevent it long term.

Do I need to power walk for the most benefits?

This is relative to your age and fitness level. While a regular walk is always beneficial, those that are more capable could benefit more from power walking. But if power walking hurts or is difficult, a regular walk can still be of great benefit.

Already have an active fitness routine? Walking can also be a great way to help sore muscles to recover and to keep moving on rest days. If you go to the gym three times a week, I wouldn’t recommend sitting down and not doing anything for the other four days. And if walking is the only exercise you’re getting, then keep it up. I tell almost every patient I see in the clinic that they need to walk more. A daily walking routine is simply the best thing you can do for your health.

Mark Vrbensky
Physiotherapist at Sheddon Physiotherapy and Sports Clinic in Oakville

Did you know a lazy bum means exhausted muscles?

In this case, we’re not just referring to the lazy bums that don’t do the work, but more appropriately, we are talking about the bums that do not innervate correctly.

The glutes are a common problem area in many runners, and yet, the problem can go unnoticed because it often disguises itself as other pains. No two runners are alike, thus in one runner, problems can start occurring in places like the IT band (iliotibial band), or the hip flexors, or even the plantar fascia, but don’t be surprised if the root cause is higher up in the kinetic chain–a lazy butt!

It is often glute medius that is the culprit, and it often comes from either new runners or runners who have just stepped up their mileage. At a certain level, say 20 miles a week, muscle compensation could mask glute medius’ lack of firing, but once the milage goes to say 70 miles a week, a flaw in the kinetic chain will not go unnoticed and your body will definitely tell you that something is wrong.

It would do little good if the glutes were isolated and exercised for maximum strength gains, if the sequence of firing is incorrect. Rehabbing the glutes alone is rarely the answer.

So how do you get your glutes to fire correctly?A successful rehab program will focus on getting the entire kinetic chain working and coordinated from core to foot. Good form consists of the glutes firing before bigger muscles down the chain activates, like the hamstrings. The biggest benefit is working on the “muscle” between the ears—your brain.
Here are a few tests and simple exercises that will help to seamlessly integrate the neuromuscular firing pattern into your everyday life. TIP: make sure a conscious effort to squeeze the glutes first when performing the exercises, this will train the brain!

TWO GLUTE-FIRING TESTS

Stand straight with head, shoulders, buttocks and heels against a wall. Does that feel unnatural? If so, you’re out of alignment, which can be a red flag.

Do your glutes complain when you perform 20 donkey kicks (on hands and knees, kick one leg out, back and up)? If they fatigue, they’re weak. Donkey kicks can be used both to diagnose and to treat weak glutes — build up to 30 per leg.

FOUR WAYS TO WAKE UP YOUR GLUTES

Lying on your back, bring one knee toward the opposite shoulder, performing most of the movement with the active leg and only using your hands to pull your knee to the farthest range of the stretch. Hold for a moment and return.

Standing on your left leg, reach with your right arm across your body to the floor. Then straighten up and reach diagonally above and behind your head with your right arm. Do 10–20 on each side.

Stand with one foot on the edge of a box and the other swinging free. With an elastic band around both ankles, swing the non-weight-bearing leg forward and back, keeping your hips level and stable.

In push-up position, face down with your body in a straight plank position; raise your right leg, tensing your glutes. Hold for five seconds and return to original position. Do 10–15 per leg.

Inactive glutes are often easily resolved, but if not attended to can lead to consistent problems elsewhere. If you have consistent running problems, don’t hesitate to call your Sheddon Physiotherapist at (905) 849-4576