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Your questions for head Bold trainer Alicia, answered

At Bold, we are committed not just to providing an exercise program, but to creating a community with our members. That means encouraging you, having conversations and answering any questions you may have that will support your health journey. So let’s hear from our head trainer, Alicia, as she answers your top questions.

How can I judge what my limits are as I age? Should I even worry about this?

As we age, inactivity is our worst enemy. It can lead to higher risk of injury because it causes us to lose strength and mobility, and also speeds up aging. So to reverse some of those signs of aging and keep yourself strong get yourself moving and stay active. If you have been inactive, even just increasing your activity from 10–20 minutes of moderate activity has been proven effective. Therefore, it’s important to find an exercise routine that is tailored to your needs, fits into your schedule and that you feel comfortable doing. If you have not worked out for a long time, then make sure to start off with something easy and slow and then progressively work up from there. Some things you want to look out for when working out is pain as you exercise, trouble breathing or chest pain, and dizziness. Stop exercising if you experience any of these symptoms and consult your doctor. If you have had any surgeries or medical changes then your doctor most likely has gone over limitations.

Recommended exercise guidelines from the American Heart Association include 150 minutes per week of moderate aerobic intensity (or 30 minutes 5 days a week) like walking 2 miles, biking, swimming, gardening or dancing. Also, at least 2 days per week of moderate resistance training like using some weights or resistance bands and work-out your muscle groups like your legs, arms, and core.

What are the best post hip replacement stretches and exercises?

For a post-hip replacement exercise program please make sure to follow the treatment plan given to you by your healthcare provider. Once you have completed your treatment plan you can follow these brief exercises at home. Laying down on a flat surface do the following exercises 10 times each and perform 2-3 sets a day: Ankle pumps, Thigh Squeeze, Glute Squeeze, Straight Leg Raises, Heel Slides

What are some good back and shoulder exercises to relieve pain?

It is always best to first check with your health care provider when you have pain in order  to be assessed properly, narrow in on why you have pain in the area of concern and avoid any further damage or discomfort to that area. Once you’re clear and have gone through your health care provider treatment, we recommend continuing to keep your muscles strong. For back and shoulder exercises we suggest performing the following exercises for 8-12 repetitions 2-3 sets and 2-3 times per week:

  • Low Rows
  • Internal/External Shoulder Rotation
  • Extension/Flexion of Shoulder
  • Shoulder Shrug
  • Supermans

Alicia is a kinesiologist and personal trainer with more than a decade of experience in leading fitness programs and specializes in strength and conditioning for rehabilitation.

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