Health
and
Fitness
Tips from our Personal Trainer
HEALTH AND FITNESS continued
HEALTH AND FITNESS continued
Now Is A Great Time For
“In Home Improvements”
by Mark C. Ford, CPT
Just about everyone has been spending
more time at home lately, whether we want
to or not. And I’m sure most of those chores
you have been putting off until you could “find
the time” are now done (painting the deck,
fixing that leaky faucet etc.). So I’m going to
recommend an improvement you may not
have thought about.
Why don’t you make
a commitment
to improve your
physical health
and well being?
Un f o r t u n a t e l y ,
avoiding COVID
19 may have led to
COVID 10, 15 or even
20, as in extra pounds
around the waistline
and elsewhere. But
don’t despair, there is a solution.
As of this writing, many people are still
somewhat leary of crowded areas such as
health clubs and gyms. The good news is you
can do a lot at home without risking additional
exposure to yourself and family members. It
really doesn’t take a large investment or much
space to establish a personal workout area
that is both convenient and efficient for you
sessions. Of course, you will need to consult
your physician first to make sure physical
exertion is advisable. But after his OK, there is
no time like the present to get started.
Stretching is one type of exercise that can
be done on a simple mat or even just a rug.
One of the first things to go as we age is our
flexibility, and stretching should be an integral
part of any workout program.
Another area that can easily be worked on
at home, and something I believe does not get
enough attention, is posture. Bad posture is
increasingly becoming an problem in today’s
society. A large number of people are slumped
over a computer most of the work day, just to
go home and slump over another computer.
This results in a head forward position and
rounding of the shoulders and Thoracic
(upper) area of the back. There is even a term
for this new malady. It’s called “I Posture”.
Always sad when I see a teenager who has been
hunched over a phone and computer for 10 of
his 15 years and has developed a bad posture.
You can help improve your posture quite
easily at home. Simply find an area where
you can stand against a wall. Heels, buttocks,
shoulders and head flat against the wall. Hold
this position for a few minutes. I like to call
this the “West Point” exercise. You won’t find
many bad postures in a graduating class of the
Black Knights. Typically many years later they
are still straight as a board. Good habits can
be ingrained just as easily as bad ones.
HEALTH AND FITNESS con't. next column HEALTH AND FITNESS con't. next column
It seems like a large number of the people
I work with already have treadmills in their
homes. I’m not a big fan of treadmills as the
machine itself tends to do some of the work,
and they can be accident prone. I much prefer
a rowing machine. With a rowing machine you
are working all of the muscle groups as well
as receiving some good cardio enhancement.
The cost and space required for each is roughly
the same, and for you golfers out there, a
rowing machine really helps strengthen the
lower back—something that tends to give out
after years of trying to get that tee shot out
there a respectable distance.
Having trained people in their homes since
2012, I have always been able to find adequate
space for a workout without having to make
any major renovations. On nice days, an
outside session is not unusual. The sunshine
and fresh air make for a pleasant hour or so.
Also, many condominium and retirement
communities provide a small exercise area for
their residents and trainers.
So as we bid farewell to 2020 (not too many
people disappointed to see it end) let’s work
on those “In Home Improvements” so 2021
can be the best and healthiest year ever! ☐
Mark Ford is a local ACE (American
Council on Exercise) Certified
Personal Trainer who specializes in
training individuals age 50 and over
in the comfort of their homes. He
can be reached at 910-975-2572 or
mford42@nc.rr.com.
Why don’t
you make a
commitment
to improve
your physical
health and
well being?
No. 140 The Pinehurst Gazette, Inc. p.35
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