Physical Therapist: How to Age Gracefully and Stay Healthy

A physical therapist has shared what you need to do every day to stay healthy and age gracefully.

Sammy Spiegel said never underestimate the importance of walking every day to “keep your joints moving” and “stay active.”

She highly recommends taking a brisk 10-minute walk every day or incorporating healthy choices into your lifestyle, such as choosing the farthest parking space when shopping or using the stairs over the elevator.

In a TikTok video, Sammy said: “I understand what a double-edged sword walking can be for a lot of people – a lot of people are in pain, so they don’t walk.” And not walking leads to more pain.

‘I understand, but do this for yourself. You deserve it, you’re worth it.

scroll down for video

Sammy suggested starting small and incorporating walking into your everyday lifestyle.

“Start with easy things, like looking for the furthest parking spot instead of the nearest one, take the stairs when you can instead of the elevator if you don’t have knee pain holding you back,” he said.

‘When you go grocery shopping, don’t lean on the cart until absolutely necessary because of lower back pain. Try to stay upright as high as you can and for as long as possible before you have to rely on a device to support you.

Alternatively, she suggested walking up and down your hallway five times several times a day, or ‘force yourself’ to walk to the mailbox every day.

“Get a dog that forces you on a short walk and take him out – just find ways to get 10 minutes of walking, start there if you can,” Sammy said.

‘I understand that some of you can’t, I understand that we are not all equal on that point. But for those of you who can, do it for yourselves. And then at some point you’ll start to enjoy it if you don’t do too much too soon.

Personal trainer reveals the benefits of walking:

‘Walking is the best type of exercise for thin legs. It will help you get rid of excess fat on your legs and stretch them out,” said Rachael Attard (pictured).

Rachael Attard, an Australian nutritionist and trainer known for helping women build the body of their dreams without becoming “bulky,” said clients often ask her if walking or running is better for their legs.

“I say walk 100 percent,” she wrote.

‘Walking is the best type of exercise for thin legs. It will help you get rid of excess fat on your legs and stretch them.’

When you do cardio at a low to moderate intensity, he explained, the body first burns stored glycogen (carbohydrates) and then fat.

‘The longer you exercise, the more fat your body will burn. So by taking longer walks, your body will burn more fat and help you get leaner legs,” she said.

Rachael said she tried “every exercise under the sun” but found that “nothing is as effective for slimming down the thighs and legs in general as walking.”

“Throughout my years of working as a physical therapist with girls who had the same goal (specifically getting skinny legs), this has always been the best method,” she added.

Rachael added that a walk first thing in the morning will lead to the best results.

“If you do cardio before you eat in the morning, you’ll have less glycogen stored and therefore your body will burn more fat and muscle,” Rachael said.

‘Less fat and less muscle size equals leaner legs, but for this to work you need to eat low carb (try not to have carbs at dinner the night before so your glycogen levels are already low) and you need to do cardio For a long time. long period of time (more than 60-90 minutes).’

Read more

Sammy also mentioned that his father passed away suddenly at the age of 61.

“It’s funny when people are alive, we talk about ourselves like we’re starting to get old and we feel old, like when we’re in our 50s and 60s. But when a person passes away at that age, we suddenly think ‘oh wow, they were so young’. They died too soon,’ she said.

‘And how our perspective suddenly changes on all of that.’

Since then, the TikTok video has been viewed more than 10,000 times and hundreds of people have shared their condolences.