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The Secret to Stay Fit and Injury-Free

Reaching retirement age is not simple, first of all years have to pass in order to receive the benefits that come with retirement; not to mention all the paper work and stress your body could go through. Imagine, not only have you reached retirement age, filled out all the paper work and are enjoying all the benefits that come with retirement, but 5 years have passed, how do you feel?

Well, now that you have a 70 + year old body, many retirees have decided that it's time, time to get back into the action. However, before you get back into action – give yourself some TLC, remember today your body needs more tender cares than before. In order to stay fit and injury free Sani Dental Group would like to offer you a few tips that will help stay healthy and strong.

Staying Fit and Strong

Injuries and Age

Injury: IT Band Syndrome
The iliotibial band is a ligament that we have in our legs, this ligament connects from the hip to our knee, when exercising this ligament can easily get inflamed. The inflammation will cause pain in your knee, thigh or hip; stay with us and will tell you how to stay fit and injury-free.

Injury: Knee Strain
As one gets older, different ache affect us. One of these is Knee Strains, to prevent this pain you need to strengthen your quadriceps (big muscles on the front of the thighs).

Injury: Lower-Back Strain
Back pain affect millions of Americans, according to the ACA 31 million Americans experience low-back pain at any given time. The pain can be caused by numerous of problems, things like: slipped disks or degenerative disease just to name a few. Most lower-back pain can be prevented by strengthening your core muscles.

Injury: Rotator Cuff Injury
According to a recent study, about ¼ of American 50 years and over at least have a minor tear in their shoulder muscles. Stay with us and will tell you how to stay fit and injury-free.

Nearly 1 in every 2 of the elderly population and is a leading cause of disability. The good thing is that there are several ways to prevent arthritis and have a mobile adult life, we invite you to continue reading to find the answer.

Cardiovascular Disease (CVD)
Cardiovascular Disease (CVD) affects 1/3 of men and women 45 – 54 years old, and the risk increases with age. This is a disease that affects your heart and blood vessels, leading to numerous of problems like:

  • Arrhythmia
  • Arteriosclerosis
  • Congenital Heart Disease
  • Coronary Heart Disease
  • Heart Failure
  • Hypertension
  • Orthostatic Hypotension
  • Stroke

To protect your Heart and reduce the risk of a Cardiovascular Disease, we invite you to read our post: Prevent an Attack!

Osteoporosis and Falls
Osteoarthritis, an inflammation of the joints and the most common form of arthritis it affects 44 million adults age 50 and older, most of them women. In this disease, the cartilage in joints begin to breakdown and the problem can occur in almost any joint of your body.

To protect your joints and reduce the risk of developing Osteoporosis, we invite you to read our post: Osteoarthritis Causes and Treatment

I’m Injury Free and Fit – The Secret

In order to prevent arthritis, Sani Dental Group recommends you to check and manage your weight; in a recent study, The Framingham, discover that just losing 11 pounds could reduce by 50%the risk of developing osteoarthritis in the knees.

Side Planks – the secret to prevent Lower-Back Strains

Lie on your left side with your knees straight. Prop your upper body up on your left elbow and forearm. Hold this position for 30 s to 2 min. on each side. Doing this will reduce your risk for lower back pain, become a better athlete, stay fit and injury free.

Lunges – the secret to prevent Knee Strain

Keep your upper body straight, position one leg forward with knee bent and foot flat on the ground. Slowly lower your body until both knees are bent at a 90-degree angle. Keep both your back and torso upright and don't send your front knee beyond your front foot. Do 10 forward lunges with each leg and you will be injury free; whether your young or above 70.

Monster Walking – the secret to prevent IT Band Syndrome

To do a monster walk, tie a resistance band around your ankles, afterwards bend your knees, keep your back straight and walk; try doing 20-30 steps. After 20-30 steps walk in the other direction. The Monster Walk will help you prevent pain in your knee, thigh or hip; stay fit and strong.

Shoulder Rotations – the secret to prevent Rotator Cuff Injury 

For this exercise tie one end of a resistance band to a door handle, bend your right elbow to a 90-degree angle, pull the band across your body, rotating your forearm inward 20 times. This will keep your shoulders strong, fit and injury fit.

To all our beloved readers we thank you for trusting Sani Dental Group and we promise you to keep offering interesting topics that will help you stay fit and injury free. To receiving exclusive content and benefit we invite you to subscribe to our Newsletter or visit the capital of dental tourism, Los Algodones.