gettinfitover40

Where did I go? Well, honestly, there have been some issues going on with the family right now. I’ll be taking a wee break, but I’ll be back.

 Until then, keep moving, keep eating right and keep staying fit over 40!

At work or at play, if you over use or repeatedly stress your bodies joints, you could developed Bursitis. Bursitis is a painful inflammation of the joint and can really throw a monkey wrench into your workout. Between your bones and among the joints and tendons of the body you have small packets of fluid called bursea. When they are performing normally, you won’t even know they are there. However if Bursitis strikes, you’ll know it.

Bursitis can be located in the shoulder, the hips, the knees, even the base of the big toe. Normally, bursitis pain will go away in a few weeks, if not, it’s time to seek treatment. Physical therapy can provide some relief with stretches and exercises to reduce pain. Often times rest and applying ice can also aid in healing the affected joint. And let’s not forget about over-the-counter pain relievers to help the body to relax and allow healing to take place.

Doctors sometimes prescribe an injection of corticosteroid into the bursa to relieve inflammation. This treatment usually provides quick relief and most people seldom need more than the one injection. Something to keep in mind is that Bursitis can also be caused by an infection, so it’s very important to work with your doctor.

The best treatment is prevention. Following these steps, at middle age, may help you to avoid Bursitis altogether.

• · Always stretch before and after physical activity
• · Strengthen your muscles
• · Take a break when performing repetitive tasks
• · Use a cushion for your joints such as foam knee or elbow pads
• · Move frequently – don’t be a couch potato!
• · Do not lean on your elbows – practice good posture

These simple steps and help you maintain healthy joints and healthy muscles.

The secret to keeping off those middle age pounds is strength training. I know you’re surprised but it’s true. Muscles are the furnaces of the body, the more muscle mass, the less fat. While eating a healthier more balanced diet will aid in your weight loss goals, building muscle is equally as important as cardiovascular training.

Many women, especially older women, avoid strength training for fear that they will “bulk up”. Fortunately, women do not possess enough testosterone to gain bulky muscles. We simply are not made that way. The building of muscle creates strong tendons and ligaments, supporting joints and the body frame. Strength training also builds strong bones helping us to avoid osteoporosis. In this way we decrease the likelihood of injury from other activities.

In the past, women have been told to lift very light weights. However a 3 to 5 pound weight is not sufficient to overload the muscle. Thus no fiber change will occur in the muscle. The goal to building strength needs to be in toning and reshaping the muscle, not mindless repetitions with light weights. Over working the muscle means that you are creating fatigue, allowing the muscle to work hard in short bursts thus changing the body.

It is also important to know that there are several ways to build strength. Lifting free weights using a home gym or joining a gym is one way. Resistance training, weight machines, even the Pilates elastic bands will enhance muscular strength. Working with a trained professional is very important. Make sure you understand what you are doing to avoid serious injury.

Strength training should be a part of every woman’s lifestyle. Whether you are focusing on being healthier or simply trying to maintain your body, building muscle mass is key in our fight against aging.