Home Exercise 101

Home Exercise 101

Bren Boston, MD

Due to the Coronavirus pandemic, Californians are recommended to stay home to prevent the spread of the invisible virus which can be lethal for some patients.  So, we’re all home and not able to attend to our normal exercise routines.  Or, perhaps we previously had no time to exercise due to over an hour commute to work each way, and now we actually do have time to exercise…but we’re stuck at home.

Exercising (at home) is important to:

  1. Maintain cardiovascular and ...
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Exercise for a Happy Heart

Exercise for a Happy Heart

By Bren Boston, MD

Human bodies hate being sedentary.  We weren’t designed to be that way.  Even your brain is happier if you exercise.  Exercise lowers your risk of the most common cause of death in the U.S. – heart disease.

Exercise can come in many forms, and they are virtually all good for your heart.   The best regimens will include 3 types of exercise:  

  1.  Aerobic exercise
  2. Resistance exercise
  3. Stretching and balance exercises

Aerobic exercise can be walking to work, dancing in your kitchen, or jumping rope.  

Resistance exercise can be lifting ...

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Two Healthy Holiday Songs

Two Healthy Holiday Songs

By Bren Boston, MD

This month Dr. Boston wrote two Holiday songs to celebrate the season!

Song 1

The Twelve Exercises of Christmas 

(to the tune of Partridge in a Pear Tree)
On the 12th day of Christmas
Exercise is key:
Twelve Biceps curling
Eleven Calves a-Raising
Ten Legs a-Leaping
Nine Tummies Crunching
Eight Hamstrings Stretching
Seven Triceps Dipping
Six Arms a-Lifting
Five Second Plank
Four Jumping Jacks
Three Side Lunges
Two Mountain Climbers
And a Deep Squat Bending My Knees

Song 2

Holiday Belly

(to the ...

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Is Your Body a Machine, or A Garden?

Is Your Body a Machine, or A Garden?

By Danél Lombard, MPT, MA, E-RYT

Have you ever had an unexplainable ache or pain that just wouldn’t budge? You went to the doctor, physical therapist, or chiropractor, and they explained to you precisely why you were having this pain from a structural viewpoint. They also explained to you exactly how and why it would get better with their treatments. And it all made perfect sense. Except, it didn’t work. Relief would be short term or non-existent. You experienced frustration, ...

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Natural Pain Relief

Natural Pain Relief

By Bren Boston, MD

We will all experience pain at some time if our nerves are connected to our brain by an intact spinal cord.  Anything that stresses our body parts can cause pain.  That includes distention, swelling, tears, lacerations, microtears, strains, sprains, traction, shearing, laxity, degeneration, or overuse.  When our body is not in good shape, from a poor diet, lack of exercise, decline in elasticity, or chronic repetitive motion, we are more likely to experience an injury and pain.

Inflammation from sugar ...

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Heart Love

Heart Love

 

By. Danél Lombard, MPT, MA, E-RYT

You don’t have to look far to find ways in which we can take better care of our hearts by improving our daily eating and exercising habits. From heart healthy foods to high intensity interval training, ways to improve heart health seems endless. As a physical therapist, it’s easy to point out what types of exercises should be part of your weekly routine. But as an integrative physical therapist, I’d like to go one ...

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Aging Gracefully Includes A Plan to Keep Lean Muscle

Aging Gracefully Includes A Plan to Keep Lean Muscle

 

By: Bren Boston, M.D.

The slippery slope of lean muscle loss begins at a younger age than you would guess. The medical term for age-related loss of lean muscle is sarcopenia, and it starts in our 30’s. Sarcopenia occurs at a rate of 3-5% per decade. Less muscle means less strength, less stability, and less dense bones, which all increase the risk for falls and fractures.

It doesn’t have to be this way. You can fight against the loss of lean muscle ...

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Go with your Gut: Movements to Optimize Digestion

Go with your Gut: Movements to Optimize Digestion

by Olivia Barry, PT, C-IAYT, E-RYT500

Ideally, in just eight hours following a meal, we absorb the good nutrients and get rid of the remaining waste matter through the colon. Often these processes take much longer than eight hours, which runs our guts into trouble. Imagine perishable food that sits on the counter on a warm day. After eight hours, it’s rotten. Same in our warm bellies. In fact, when the plumbing gets clogged down yonder, a sort of ...

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Intermittent Fasting: What Are the Benefits?

Intermittent Fasting:  What Are the Benefits?

 

By. Dr. Bren Boston

Intermittent fasting (IF) has been associated with weight loss, improved brain health, improved energy, enhanced tissue healing, and longevity. Intermittent fasting can mean fasting for 16 hours overnight while eating during the remaining 8 hours during the day, or it can mean reducing your caloric intake to 500 cals/day for two non-consecutive days of the week while eating a normal healthy diet the other five days.

Research out of Johns Hopkins School of Medicine has shown ...

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Break Unwanted Habits With Mindfulness!

Break Unwanted Habits With Mindfulness!

 

By Dr. Swati Desai

I remember getting really angry when I was doing my Akasha Cleanse and it required me not to have my morning cup of coffee. It is hard to let go of habits even when they are unwanted. It could be habits around food, alcohol, smoking, or some patterns of strong reactions which we regret later. We know we want to change them and yet we fall into the same hole again and again. How do we ...

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