Proper mobility keeps the body moving efficiently. Mobility is the ability to move or be moved freely and easily. Exercise, rest, and proper nutrition helps to keep the body mobile and to maintain it within a healthy state. Over looking any one of these necessary requirements can put your health in a dilemma.
Today's woman can be found juggling between many activities and at times find it hard to exercise, rest, and consume proper nutrition.
In our video presentation, find "10 Ways A Woman Can Improve Mobility."
10 Ways A Woman Can Improve Mobility
Make stretching a regular part of your lifestyle. Use an exercise ball or exercise bands to assist you.
Static stretches - those you hold for 30 seconds - are a great way to start and end your day. This is a good time to use an exercise ball.
Keep an exercise band in your desk drawer, purse or vehicle to stretch muscles throughout your work day.
Add Some Dynamic Warm Ups To The Mix
Add some dynamic warmups to your routine to help loosen your muscles and reduce the rate of injury and muscular breakdown.
Try high-knee walking, high-heel pumps, straight leg walks, lunges and jumping jacks to get your muscles warmed up and ready for the day.
High-knee walking: High knees combine the typical running motion with exaggerated knee lifts.
High Heal-Pumps Exercise:
The high heel workout is one of the few exercises that incorporates high heels.
There are, however, many exercises that have been developed to help prevent injury from walking in high heels and to help you balance well.
When a woman walks in high heels it can create a firmer butt and calves.
There are workout classes that focus in training women in this type of exercise.
How to do the Straight-Leg Walk
Step 1 - Stand straight with arms hanging at your side.
Step 2 - Reach with your left arm straight out, perpendicular to your body. Keep your leg straight and kick your right leg up until it reaches your left hand.
Step 3 - When your right foot touches the floor, repeat with your left leg and right arm.
Step 4 - Continue movement, alternating legs and arms until you complete the desired reps.
Partake In Regular Exercise
Our bodies were created to be active, and active muscles are healthy muscles.
Sweep, vacuum, clean a room, go for a swim, join a gym. It doesn’t matter what you do, the point is to move your body.
If you have limited mobility, try “dancing” in bed, move your arms, legs and hips to some music. Use exercise bands and balls to get yourself moving.
Hydrate - Hydrate - Hydrate
Be sure to drink at least 8 to 12 glasses of water per day, and even more if you exercise.
That’s right 8 to 12, 8 ounce glasses of water or if it’s easier, think of it as ½ to ¾ gallons of water per day.
Eat The Right Foods
To maximize your body’s flexibility, consume the right nutrients.
Focus on a variety of fruits, vegetables, whole grains, and healthy fats.
Eat lots of greens such as spinach, seaweed, kale, chard, collard greens and watercress.
Protein repairs muscle tissue that has been damaged.
Eating fish, chicken, beans, avocados, nuts and seeds help to keep you flexible.
Consider Appropriate Supplements
Eating healthy ensures you get enough vitamins and minerals in your diet.
Vitamins C, D, E & K aid in improving flexibility.
Vitamins B and C increase the elasticity of cell walls.
Magnesium and Zinc helps with sore muscles.
View and purchase our recommended supplements for you by linking here
Change Your Cooking Oil
Consuming to much omega-6 is harmful to joints as it can cause inflammation, which strips the body of mobility.
Switching the type of oil you use in cooking can help you feel better.
Canola and soybean oils are high in omega-6. But avocado and olive oils are high in omega-3. Use both of these oils refined for high heat cooking and unrefined for eating in the raw, such as on salads.
Coconut oil is a medium chained saturated fatty acid oil and it promotes anti-inflammation. Use refined for high heat cooking and unrefined for low heat and non-cooking purposes.
Get A Massage
Getting a massage is a great way to help reduce joint and muscle pain, while increasing mobility.
Studies have shown that a massage is an effective treatment for reducing muscle tension.
Receiving a massage can bring blood circulation to muscles, while helping to alleviate pain and muscle damage.
Reduce Joint Pain With Ice
Applying ice to an inflamed area reduces the blood flow and minimizes swelling.
It also lowers the temperature of the area which reduces spasms and tissue damage.
Apply ice to the affected area in 10 minute increments. On for 10, off for 10.
Do this several times throughout the day as needed.
Take A Magnesium Salt Bath
When your muscles are sore, pour 1-2 cups of Magnesium Chloride flakes or pink mineral salt in a warm bath – around 103 degrees and soak your body for 20 to 30 minutes.
The warm water will help blood flow to the sore muscles while your body absorbs the magnesium and puts to use its muscle relaxing properties.