| Welcome to the latest instalment of the Three-Tip Friday series at HT Physio!Each Friday, I share three of my best tips, strategies and techniques for improving your health, fitness and well-being in a brief email.The information could be an interesting story from the clinic this week, some exciting research I’ve come across that you might find interesting or even a reminder of the best ways to stay fit and healthy.There’ll be no spam and no annoying promo’s – just a little morsel of healthy goodness from your local physiotherapist before the weekend!This week… .#1: If you want to improve your calf strength, do this:In one of my previous Three-Tip Friday emails, I wrote about a study that showed superior improvements in calf size and strength in participants who did heel raises with only a partial range-of-motion. You can read the study again here.As I described, the group who took their heel raise from a stretched position just to neutral saw better results than those who did the full movement.I got lots of questions about how this looks in practice, so I turned the study into a video where I teach the protocol they used. You can watch my video on YouTube here .#2: Yet another reason to avoid a fall:A recent study in the JAMA showed that a single fall seems to significantly increase the risk of Alzheimer’s Disease.The study showed that the risk of an older person developing dementia within the next 12 months was 63% higher for those who had fallen in the past year than for those of a similar age who hadn’t fallen. You can read the full study here.Could it be that the head impact of the fall is to blame? Or could it just be the case that people who are already mentally deteriorating are more likely to fall? It could be either, but it makes sense to do everything we can to prevent falls, whatever our age.I recorded this video recently which teaches you a unique way of improving your balance. Definitely worth watching if preventing a fall is a priority for you .Bonus Tip: Listen to my conversation with Kris Carr on the Made to Thrive Podcast:I had the pleasure of speaking with Kris Carr (NY Times Bestselling Author) the other day on her podcast, Made to Thrive. She invited me on to talk about practical strategies for staying active, the crucial role of strength training, and nutrition tips for optimal health. We also chatted about how to get motivated to make healthy changes in your life and some strategies for overcoming low energy and building momentum.I also shared some more info about one of the most popular challenges in my book – which I call “The Nine at Ninety” – which I think you’ll enjoy!You can listen to the episode on Apple Podcasts hereYou can listen to the episode on Spotify hereFor those who aren’t regular podcast listeners, both links above are free. If you listen to it, I’d love to hear your thoughts!#3: What was published on my YouTube channel this week?:A Simple Stretch to Improve Your Walking (for 50+): In this video, I demonstrate a simple stretch that can be used to improve your walking. Stronger Legs in Just 10 Days (for Seniors): You’ll learn a routine that can be used to improve the strength of your legs in just 10 days.3 Exercises to Help You Get Up Off the Floor: On this video, I share a few exercises that can help make it easier to rise from the floor.***Book Update: Thank you so much to everyone who bought a copy of my new book, Thriving Beyond Fifty. It got to #27 in the book charts across the whole of Amazon UK and hit #1 in several categories.I’ve had so many positive emails and messages about it. Thank you so much for all the kind words. If you did get a copy, I hope it makes a massive difference to your life.If you haven’t yet got a copy, but are considering it, I made a video here showing you what’s inside.And if you would like to pick up a copy, you can get the book on Amazon here.***Please subscribe to the channel HERE if you like the videos! You can share the channel with a friend or family member by forwarding them this email or sending them here.We’re producing lots of new, original content on our Instagram page every week. Find me on Instagram here.That’s it for this week! Thanks for reading. I hope you’ve had a great week.Did you enjoy Three-Tip Friday? If so, reply and let me know!Speak soon,– Will HarlowLead Physio – HT Physio Published Author – Thriving Beyond Fifty (2024 Ed.)– We really appreciate 5-star reviews! Go here to leave us one if we’ve helped you feel better.Please note: Due to receiving 100+ replies to these emails, it is no longer possible for me to reply to everyone, which saddens me. However, please know that I read them all and appreciate your kind words and suggestions for future videos! |
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