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Sciatica

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Sciatica

The sciatic nerve is the longest nerve in the human body, Sciatica refers to the pain felt from the irritation or inflammation of the sciatic nerve. 

The risk of developing Sciatica may depend on your:

  • Age
  • Weight
  • Occupation
  • Time spent sitting
  • Previous injuries
  • Core strength

Sciatica is also common in women during pregnancy due to hormones which can loosen the ligaments that hold the vertebrae together, causing the spine to become unstable.

Common symptoms of Sciatica include:

  • Leg, lower back and buttock pain
  • Tingling and numbness in the legs and feet
  • Loss of movement
  • Loss of bowel and bladder control

People diagnosed with Sciatica may benefit from an ice pack to dull the pain and reduce inflammation. Remedial massage may also assist with sciatica by soothing tense muscles that place pressure on your sciatic nerve. Additionally, chiropractic adjustments may allow the herniated disk to rest back into position, reliving pressure on the sciatic nerve.

To learn more and to establish the best treatment for you, visit your Unwind Health Chiropractor or Massage Therapist.

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Frozen Shoulder

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What is Frozen Shoulder?

Frozen shoulder, also known as adhesive capsulitis, is a condition that limits the range of motion in your shoulder causing pain and discomfort.

Our shoulders are made up of bones, ligaments and tendons that are enclosed in a capsule of connective tissue. The tissue in your shoulder joint will begin to thicken and scar tissue will develop over time, hence limiting the space for your shoulder to rotate properly.

What causes Frozen Shoulder?

The cause of frozen shoulder is unknown, however, there are some factors that may contribute to this condition. Prolonged immobility from conditions such as rotator cuff injuries, broken arms or stroke are some factors. Other conditions that can increase the likelihood of developing frozen shoulder include thyroid issues, diabetes and cardiovascular issues.

3 Phases of Frozen Shoulder

Frozen shoulder can be characterised into 3 stages which are similar to the concept of freezing something. These phases include:

1. Freezing – this is when your shoulder is in the most pain and your range of motion is limited
2. Frozen – your pain levels may begin to decrease in this phase; although the shoulder is still difficult to move and can become stiffer.
3. Thawing – this is when your range of motion begins to increase.

Treating Frozen Shoulder

Frozen shoulder can take between 6 months to 3 years to recover. There is no treatment known to prevent this from happening, however, chiropractic treatments may help to control pain levels, restore your range of motion and strengthen the shoulder. Speak to your Chiropractor today about how they can help with frozen shoulder!

By Dr Terri Anne Kayrouz

Sarah Folwell

Acupuncture for Stress and Anxiety

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Sarah Folwell is a Traditional Chinese Medicine Practitioner and Remedial Massage Therapist.  One of the many services Sarah offers is Acupuncture.  We asked Sarah to explain how Acupuncture can help with stress and anxiety.  Take it away Sarah….

From the recent drought to bushfires and now the pandemic, it is understandable that we all may be feeling the stress and anxiety that has built up in our community and the world around us.

Whether you are intimately affected by these global events or if you have more personal issues, stress and anxiety can impact you (and your whole family) negatively.

What is stress/anxiety?

Symptoms you may be feeling can be physical or psychological.

Physical symptoms such as shortness of breath, variations in heart rate/palpitations, headaches, or digestive symptoms can be scary and uncomfortable. Psychological manifestations may include insomnia, persisting feelings of stress and distressing/worried thoughts which may interfere with normal life.

Many people can experience stress-induced anxiety that can lead to an interruption in quality of life.

If this sounds like you or someone you know, Acupuncture and Chinese Herbs may help.

Traditional Chinese medical theory sees illness as an imbalance within the body, and Traditional Chinese Medicine (Acupuncture, Herbal medicine, etc) aims to achieve health by restoring balance within the body.

How does it work?

Acupuncture has been found to have an effect on both our sympathetic and parasympathetic nervous system. For example, improving the body’s ability to cope with stress by improving heart rate variability.

The release of neurochemicals is also a key mechanism in our body’s response to stress. When the body is under stress, an area of the brain called the hypothalamus releases neurochemicals, and research shows that Acupuncture can calm this response.

Acupuncture has also been shown to increase the release of endorphins the body’s ‘feel-good’ chemicals,  which play an important role in the regulation of physical and emotional stress responses such as pain, heart rate, blood pressure and digestive function.

All of these Acupuncture mechanisms have a direct effect on reducing anxiety.

Clinical Evidence

According to recent evidence, Acupuncture is an effective treatment for anxiety. The Acupuncture Evidence Project (McDonald and Janz 2017) provided an up-to-date comparative review of clinical and scientific evidence for Acupuncture.

“This comprehensive document, updating two previous reviews, determined that it is moderately effective in treating anxiety according to high-level evidence. Their evidence included a 2016 systematic review with over 400 randomised patients that concluded that the effects from acupuncture for treating anxiety have been shown to be significant as compared to conventional treatments. The largest of these studies, which included 120 randomized patients, found that acupuncture had a large effect on reducing anxiety and depression compared to conventional treatment involving pharmacological approaches and psychotherapy, with over twice the reduction in symptoms.” (Kylee Junghans MPH).

Other research has also shown that Acupuncture can aid in the management of stress and anxiety symptoms. A systematic review (Amorim et al. 2018) found there is evidence to support Acupuncture (including electro-acupuncture) aids in the relief of anxiety symptoms, and that it has had fewer side effects than conventional treatment. Auriculo (ear) Acupuncture was also found to be able to reduce stress and anxiety-related symptoms in health care professionals who were experiencing work-related stress.

Is it for you?

A typical session goes for 60mins. After completing an initial form, you will have a quick chat during which Sarah will perform a Chinese Medicine diagnosis including looking at your tongue and taking your pulse. You will lie in a comfortable position on the treatment table, accompanied by soft music and dim lighting.

The fine single-use disposable acupuncture needles are inserted with minimal to no pain, and then the needles will be retained for 20-40mins. Feelings of heaviness or drowsiness are common. Herbs, as well as diet and lifestyle advice, may also be discussed during this time. 

If you are feeling stressed or anxious, why not give Acupuncture a go?

Contact Details

Address: 1/47 Kiora Road, Miranda.
Mobile: 0404 189 544
Facebook Page: @sarahfolwellmassagetherapyandtcm

 

References

Abboud FM, Harwani SC, Chapleau MW. Autonomic neural regulation of the immune system: implications for hypertension and cardiovascular disease.Hypertension. 2012;59:755-62

Agelink MW, Sanner D, Eich H, Pach J, Bertling R, Lemmer W, Klieser E , Lehmann E. Does acupuncture influence the cardiac autonomic nervous system in patients with minor depression or anxiety disorders? Fortschritte der Neurologie-Psychiatrie. 2003;71:141-9

Amorim, D., Amado, J., Brito, I., Fiuza, S.M., Amorim, N., Costeira, C. & Machado, J. (2018). Acupuncture and electroacupuncture for anxiety disorders: A systematic review of the clinical research. Complementary Therapies in Clinical Practice, 31, 31-37

Arvidsdotter, T., Marklund, B., & Taft, C. (2013). Effects of an integrative treatment, therapeutic acupuncture and conventional treatment in alleviating psychological distress in primary care patients–a pragmatic randomized controlled trial.
BMC Complementary and Alternative Medicine, 13(1), 308. http://doi.org/10.1186/1472-6882- 13-308

Baxter AJ, Scott KM, Vos T, Whiteford HA. Global prevalence of anxiety disorders: a systematic review and meta- regression. Psychological Medicine. 2013; 43:897-910

Bazzan AJ, Zabrecky G, Monti DA, Newberg AB. Current evidence regarding the management of mood and anxiety disorders using complementary and alternative medicine.Expert Rev Neurother. 2014;14:411- 23

Better Health Channel (2018). Anxiety Disorders. [Online] Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/anxiety-disorders [Accessed 21 May 2018].

Beyond Blue (2018). Anxiety: The facts. [Online] Available at: https://www.beyondblue.org.au/the-facts/anxiety [Accessed 21 May 2018]

Beyond Blue (2018). Anxiety: Signs and symptoms. [Online] Available at: https://www.beyondblue.org.au/the-facts/anxiety/signs-and-symptoms [Accessed 21 May 2018]

Buchanan, T., Reilly, P., Vafides, C. & Dykes, P. (2018). Reducing anxiety and improving engagement in health care providers through an auricular acupuncture intervention. Dimensions of Critical Care Nursing,37 (2), 87-96

Chung, J. W. Y., Yan, V. C. M., & Zhang, H. (2014). Effect of Acupuncture on Heart Rate Variability: A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 2014(5), 1–19. http://doi.org/10.1111/j.1365-2982.2008.01164.x

Goyata SL, Avelino CC, Santos SV, Souza Junior DI, Gurgel MD, Terra FS. Effects from acupuncture in treating anxiety: integrative review. Rev Bras Enferm. 2016 Jun;69(3):602-9

GuoZL,Longhurst JC. Expression of cFos in arcuate nucleus induced by electroacupuncture :r elations to neurons containing opioids and glutamate. Brain Research. 2007;1166:65–76

Harbach H, Moll B,  Boedeker RH, etal.  Minimal immune reactive plasma β-endorphin and decrease of cortisol at standard analgesia or different acupuncture techniques.
European Journal of Anaesthesiology. 2007; 24:370-6

Health Direct. Anxiety symptoms [Internet].; [cited 28th May 2017]. Available from: https://www.healthdirect.gov.au/anxiety-symptoms

Junghans, K. MPH, BSc (2018). Acupuncture for the Treatment of Anxiety. Evidence Based Acupuncture. Edition 1.2018; 1-2

Li M, Tjen-A-Looi SC, Longhurst JC. Electroacupuncture enhances preproenkephalin mRNA expression in rostral ventrolateral medulla of rats.
Biol Psychiatry. 2010;477:61-5

McDonald, J. & Janz, S. (2017). The Acupuncture Evidence Project: A comparative literature review (Revised Edition). Brisbane: Australian Acupuncture and Chinese Medicine Association Ltd; 2017. http://www.acupuncture.org.au.

Ribeiro SC , Kennedy SE, Smith YR, Stohler CS, Zubieta JK. Interface of physical and emotional stress regulation through the endogenous opioid system and μ-opioid receptors.
Progress in Neuro-Psychopharmacology and Biological Psychiatry. 2005;1264-1280

Yin J, Chen J, Chen JDZ. Ameliorating effects and mechanism of electroacupuncture on gastric dysrhythmia, delayed emptying and impaired accommodation in diabetic rats.
The American Journal of Physiology. 2010; 298:G563-G570

 

By Sarah Folwell

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A few quick tips for safe and effective strength training

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Below are a few quick tips to help with strength training in terms of avoiding injury and keeping your program on track:

  1. Warming up and cooling down with exercise is a necessity. Not just with strength training exercise but with all exercise.
  2. Use the correct form to avoid injuries. Incorrect form can place forces through joints and lead to further injuries. To ensure correct form consult a certified exercise professional, or ask one of the Chiropractors at Unwind Health
  3. Breathing! Always breathe out when you are lifting or pushing. Never hold your breath when straining. Always breathe in as you slowly release the load or weight.
  4. Always have a slight bend in your knees, don’t lock your joins when straightening your arms or legs
  5. It is important to rest muscles for at least 48 hours between strength training sessions. Don’t push yourself to far.
  6. When you are recovering from being sick, give yourself one or two days off after recovering and ease back into it.
  7. If there is pain, stop! Stick with a range that feels comfortable. Over time, gradually try and extend that range
  8. Most importantly – Listen to your body! If you are unable to finish a series of exercises thats okay

 

References:

Harvard Health Publishing, 2018. 8 Tips for Safe and Effective Strength Training. 29/10/2018. https://www.health.harvard.edu/staying-healthy/8-tips-for-safe-and-effective-strength-training

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The Truth About Detox Programs

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Feeling sluggish after winter? Many of us reach for the comfort foods a little too often when the weather is cold. But now that it’s warming up, you might be thinking about a spring cleanse.

Why most detox programs just don’t stack up!

Most qualified health practitioners are very skeptical of most detox programs available on the market. Here are a few reasons why:

They neglect the power of food as medicine

Detox programs are usually product-based – and expensive products at that. They will either neglect the diet entirely, or give you a bland, generic meal plan.

But some of the best ways to support your body’s detox processes can be found in the supermarket! Foods like berries, green leafy vegetables, herbs and spices are just some examples. There is no such thing as a supplement deficiency – only a nutrient deficiency.

They aren’t personalised to you

Everyone has different nutritional needs, different preferences for foods and a different lifestyle. It might not be feasible for you to live off shakes for a week if you live an active lifestyle, or juice every 3 hours if you’re a working professional. Any change to your diet – short-term or long-term – should be tailored to suit you.

They are a quick fix

Very few programs will help you transition to a balanced diet that suits your body. Most are a few weeks long, then you go back to your usual eating pattern. If you do lose weight, it usually piles right back on.

How your body’s detoxification system actually works

Your liver does the bulk of the detoxification work. Here, there are two main phases that take place. Phase 1 converts potentially problematic chemicals into intermediate compounds. Phase 2 then converts these compounds into water-soluble waste products for the body to excrete.

It’s important that phase 2 occurs, as the intermediate compounds can be quite toxic and reactive. It is this phase that many practitioners will focus on when supporting natural detoxification.

Your elimination channels include sweat, urine and faeces. The body will dump waste products into one or more of these channels to eliminate them.

Easy tips to support your detox pathways

Want to give your liver some love without spending hundreds on fancy laxatives? Here are some simple ways to support your detox pathways naturally.

Drink plenty of water

Water is essential for almost every process in the body, including detoxification. It makes up the fluid that runs through the elimination channels and lymphatic system. So if you’ve been a bit slack with your water intake, now is your chance to boost it back up. If you need some tips to increase your water check out our blog here.

Eat more greens

Vegetables are detoxification superstars, and greens are some of the best out there. So find some way to include more green in your daily diet. Make green leafy vegetables the base of your plate, and build your meal around that. Snack on celery and cucumber sticks with your dip of choice. You can even add greens to a smoothie or omelette with breakfast. For more ways to increase your greens click here.

Don’t forget your protein

Many of the processes in phase 2 detox rely on amino acids, which are the building blocks found in protein. So make sure you’re including quality sources of protein with each meal. Grassfed meat, free range chicken and eggs, fish, shellfish, legumes, beans and pseudograins like quinoa are a few options to include.

If you want to take part in a individualized professionally guided detoxification program for real results book your free detoxification assessment with our Naturopath Tanya Jones today.

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‘Love Your Spine’ this World Spine Day

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As part of World Spine Day 2018, chiropractors at Unwind Health are encouraging people to take control of their spinal health

Every year on 16 October, people from around the world come together on World Spine Day (an initiative of the Global Alliance for Musculoskeletal Health) to raise awareness about spinal disorders and empower others to take charge of their spinal health.

“Our increasingly sedentary lifestyle is having a profound negative impact on our health and especially our spines. Back pain and other musculoskeletal disorders are on the rise and Australians of all ages are suffering”, explained Dr Anthony Coxon, President of the Australian Chiropractors Association. “The good news is that it is possible to prevent such spinal health issues without the need for drastic measures”, he continued.

The theme for World Spine Day this year is ‘Love your Spine’, emphasising the importance of looking after your spine and taking steps to prevent spinal disorders. Regular physical activity, good posture, lifting safely, healthy working conditions and lifestyle adjustments can improve spinal health and overall wellbeing.

Staying active helps spinal tissues and muscles stay healthy and eases the pressure on the spine. Whether it’s walking, running, swimming or taking regular breaks from sitting, Australians are encouraged to incorporate physical activity into their daily routines. Good posture also plays an integral role in optimal spinal health, as it allows the spine to be correctly aligned and reduces the amount of strain on the body.

The Australian Chiropractors Association has developed the Straighten Up Australia app to help people stay active, improve their posture and enhance spinal health. The app has posture reminders, a daily exercise program, and other helpful resources to assist Australians in taking control of their health.

“Most people underestimate the positive effects that simple lifestyle changes can have on spinal health. World Spine Day is a great opportunity to assess your activity levels, posture and other lifestyle choices, and make adjustments accordingly”, said chiropractors from Unwind Health

Chiropractors at Unwind Health encourage residents of Miranda to love their spine and take steps to reduce the risk of developing spinal disorders.

For existing spinal health issues or advice on how to improve spinal health, you can seek guidance from a chiropractor or other healthcare professional.

As healthcare professionals who are trained to assess and manage disorders of the musculoskeletal system, chiropractors are well-placed to offer solutions and lifestyle advice regarding spinal health issues.

To book an appointment with an ACA chiropractor, contact Unwind Health on 8544 8234.

Consider a chiro.

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Feeling Stressed? The effects of meditation on our brain

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Stress is very common and ongoing stress can lead to psychological issues such as depression and anxiety. There are natural ways in which we can reduce our stress levels, that includes meditation and yoga. This is due to the effect the meditation and yoga have on the brains stress response system.

Do you ever think about how you are going to breathe? Or thinking about making your heart beat? Or how you are going to process the food you just ate? That is because our bodies are unconsciously controlled by our autonomic nervous system, which is divided into two;

 

The Fight and Flight also known as the sympathetic nervous system.

This system helps us when we are in stressful or threatening situations by controlled our internal muscles, organs and glands. This increases our heart rate and blood pressure

 

Rest and Digest also known as the parasympathetic nervous system.

This system returns our body to its natural baseline state.

When we are stressed we are constantly using our sympathetic nervous system, the fight and flight! It has been shown that meditation and yoga can help reduce your blood pressure, compared to people who aren’t practising any kind of meditation or yoga.

Need ways to stop activating that fight and flight system?

  • Open monitoring or mindfulness-based meditation -> this includes becoming reflectively aware of cognitive or emotional patterns. When we think of an experience, pay attention and monitor the experience without any judgement or attachment.
  • Focused attention meditation -> this includes focusing on a particular object and bringing your mind back to this particular object when your mind wanders off.
  • Yoga class
  • Come to our Kick Stress and Burnout Workshop on Wednesday the 19th September @ Unwind Health at 7pm.

 

 

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Why your allergies are beyond your nose!

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We are coming into that season! The one where the birds are chirping, the sun is shining, and you are sneezing! Many people dread the change of season, the itchy watery eyes, a constant runny nose, brain fog and sneezing. Maybe for years you have put up with your ‘terrible sinuses’, spending the season house bound and popping anti-histamines?  If this is you, then you will know all too well the reality of living with an allergic condition such as hay-fever!

 

So why does your body respond this way? Why are you suffering while others are out rolling around in meadows? For some reason your body has identified some allergens like grasses and pollens as a threat. So, when you make contact with these substances you have an influx of the chemical histamine. Imagine histamine as the big, burley bouncer outside the club. Its job is to keep allergens out by what ever means necessary. Unfortunately for you its methods include producing redness, inflammation, a runny nose, itchy eyes, constricted airways and possibly even bloating or diarrhea!

 

Current approaches to allergies include avoiding the allergen and reducing histamine, via anti-histamine medications. Though spending a whole season in-doors may not appeal to most, and is this approach getting to what’s underlying this overactive immune response? When treating allergies Naturopathically there are a few factors included;

  • Our immune system is mostly found in our digestive tract. Inflammation in the digestion can then cause our immune response to get a little (or a lot) out of control.

 

  • The integrity of our digestive tract is not what it was 50-100 years ago. With the introduction of processed foods, food chemicals, pesticides on our fresh foods and increased stress, we have an increased intestinal permeability. This means undigested foods, particles, toxins and bacteria enter the system with easier access through to the blood stream causing an inflammatory immune response as self-protection.

 

  • The increased use of anti-biotics in our world, over use of antibacterials and the over cleanliness of our environment has reduced the levels of good bacteria we have in our intestine also interfering with the immune response.

 

In clinic we aim for truly holistic allergy management by providing symptomatic relief whilst retraining the body’s immune system to tolerate its perceived threatening allergens. A number of herbs and nutrients provide natural anti-histamine, anti-inflammatory and antioxidant support to help reduce symptoms and start to retrain the immune system.

Diet and lifestyle are also a large competent to the puzzle. By removing inflammatory foods like processed sugar and processed fats, and increasing phytonutrient filled vegetables and fruits we can cultivate a healthy digestive tract filled with a diverse range of gut microbiome supporting optimal immune function.

 

Now is the time for you to address those irritating and sometimes debilitating allergic symptoms. Work with our Naturopath to get to the underlying causes, gain control over your reactivity and increase your tolerance levels. Imagine cuddling up to your cat or pooch without itchy eyes, smelling the roses without sneezing or rolling in the grass without itching – now that would be life changing!

 

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Headaches and Chiropractic!

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Headaches are extremely common and one in every 20 people are affected on a daily basis according to the World Health Organisation. There is one particular headache that can create a throbbing discomfort and it is known as the cervicogenic headache.

A cervicogenic headache is a headache that is caused by the neck area. One of the common symptoms is a decrease in the range of motion in your neck, with the headache worsening with neck movements or when pressure is being applied to certain areas of the neck.  The headache can be felt on one side of the neck and may radiate to the front of the head or behind the eye.

There are many reasons for the onset of a cervicogenic headache, which could be due to poor posture, falling asleep in an awkward position especially when sitting up in bed or on a chair, just to name a few.  The Lancet Neurology found that patients who suffered from a cervicogenic headache did not respond to medication, suggesting drug free treatment plan to be more suitable. There is evidence to show Chiropractic care can help decrease the intensity and severity of headaches, through the use of muscle stretching and strengthening and manipulation of the cervical and thoracic spine.

If you believe this is you, or you are unsure why your headache is their, come in and have an assessment with one of our chiropractors today!

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Types of exercises and their benefits

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It can be hard to get motivated during winter but where do you see your health in the next 10 years? Do you still want to be able to run around with the kids or grandkids and kick a ball?

If the answer is YES.… exercise!

A few weeks ago we discussed the benefits of exercising in Winter, below are different types of exercises and their benefits which are great to add into your routine

  1. Aerobic exercise

This consists of anything that will get that heart racing. Go for a run, do a dance class, play a soccer game, go for a swim or even do some burpees, if that’s what you prefer… anything that will get your heart racing! This will create an impact upon your stress levels and may also helps decrease some abdominal fat, especially those extra couple of kilos we gain over the cold winter months.

  1. Resistance training

This is all about strength training. Do some push-ups, sit ups, squats, add a resistance band in or even add some weights. We want to build strength and muscle tone, this will contribute in a positive impact to bone density. This also aids with poor posture especially from our every day postures of sitting in front of the TV, computer and phones, which increases with those movie nights in the colder winter months.

  1. Flexibility

This will help in decreasing resistance in any muscle tissue, it will help improve the performance of day-to-day activities and help with posture and range of motion. This could include doing a yoga class, Pilates or just some basic stretching.

  1. Balance Training

This is very beneficial for the elderly as it helps with falls prevention! Balance training also helps with the improvement to posture and helps with all different types of sport. This could include walking backwards, standing on one leg and walking heel to toe in a straight line; you could even try it with your eyes closed.

 

Do you still want to be able to run around with the kids or grandkids and kick a ball? If so, get moving!

 

 

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