12/02/2025
DECEMBER 2025 NEWS LETTER
VOLUME 27 NUMBER 12
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1. Office announcements
2. Monthly message
3. Thinker
4. Jokes and quotes
5. Subscribe / unsubscribe information
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1. Office announcements.
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Send me your questions. Dr. Ken
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AWE, the year is almost over. Our activities have changed and the need to stretch is more
important with colder temperatures. As you start to think of new year resolutions consider this
information I recently encountered. 65 % of 65 year old are taking 5 plus prescription drugs,
26 % of older people are taking 10 plus prescription drugs and 40 % of 85 year olds are taking
10 plus prescription drugs. Good advice is to work with your pharmacist and doctor to see
which ones are for your problems and which ones are for treating side effect of your
medications. Decreasing drugs should help you be healthier. I am ready to help with you
health goals and any injuries.
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Good health isn't expensive. It is PRICELESS.
NOW is a good time to tune up the body with Chiropractic care.
Dr. Ken
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If you could do one thing to improve your health this year, what would you chose?
"GET BACK INTO ACTION"
WHAT ARE YOU DOING TO MAINTAIN YOUR HEALTH?
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2. Monthly message
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2 BIG Little-Known Problems that Sabotage Your Balance & Mobility After 50 (and How to Fix Them from the Ground Up)
Most people know they should eat better, move more, and get enough sleep if they want to age well. However, there is another piece of the longevity puzzle that far too many overlook, that missing piece is balance and mobility. Protecting your balance and mobility prevents you from falling, allows you to keep exercising and moving, and helps you maintain your independence and freedom as you age.
The truth is, even if you consider yourself healthy, these two abilities often quietly start to slip away in your 50s, and unless you pay attention to two specific areas, the decline tends to accelerate.
Problem #1: Loss of Balance Balance is not just about staying on your feet. It is one of the clearest mirrors of your longevity. According to the CDC, one in four adults over 65 falls each year, and falls are the leading cause of injury-related death for older Americans.
A 2022 study reported by the British Journal of Sports Medicine found that middle-aged and older adults who could not stand on one leg for 10 seconds had an 84% higher risk of death from all causes within seven years.
The sensory feedback, called proprioception, is the quiet, continuous conversation that keeps you upright. Decades of wearing thick, cushioned shoes, walking on flat floors, and sitting for long hours dull these nerve endings. As those signals fade, your brain becomes less able to make the tiny postural adjustments that keep you stable, and your risk of falls increases.In short, balance does not start in your head; it starts in your feet.
Ground-Up Practices to Rebuild Balance
1. Barefoot minutes. Spend 5–10 minutes a day barefoot on varied, safe surfaces (grass, carpet, cork mat) to retrain your proprioceptors.
2. Foot-wake-up drills. Roll a small textured ball under each foot for 30 seconds. It stimulates nerve endings and loosens fascia.
3. Single-leg stands. Balance on one foot for 10–20 seconds while brushing your teeth or washing dishes; switch sides. Gradually close your eyes to increase difficulty.
4. Slow heel-to-toe walking. Walk a straight line, placing one heel directly in front of the opposite toe; it trains coordination and postural control.
5. Ankle and toe mobility circles. Rotate your ankles, spread and lift your toes, simple moves that keep joint range and nerve flow alive.
Problem #2: Joint Stiffness and Reduced Mobility If balance is about
awareness, mobility is about freedom: the ability to move your body easily, fluidly, and without pain. It is what lets you bend to tie your shoes, climb stairs, or walk with confidence. Just like balance, mobility is one of the strongest predictors of longevity. Another long-term study revealed that people who struggled to sit down and stand up from the floor without using their hands were five times more likely to die within 12 years than those who could do so easily.
Foot-Centered Practices to Rebuild Mobility
1. Foot rolling for fascia release.
Use a textured ball to gently roll under the arches, heels, and toes of each foot for 1–2 minutes. This helps break up adhesions and improve blood flow.
2. Toe spreads and lifts.
While standing or sitting, spread your toes wide, then lift and lower them individually if possible. This wakes up intrinsic foot muscles that stabilize your stride.
3. Calf and ankle mobility.
Perform slow ankle circles or flex-and-point stretches to maintain joint range. Add calf raises to strengthen the lower leg and improve push-off power.
4. Short-foot exercise.
While standing, gently draw the ball of your foot toward your heel without curling your toes. Hold for 5 seconds, then release. Repeat 10 times per foot. This strengthens the arch and supports better alignment up the kinetic chain.
5. Dynamic movement variety.
Walk on uneven surfaces when safe (grass, sand, pebbles). Your feet and ankles will automatically adapt to the terrain, retraining balance and joint mobility at once.
Joint stiffness and reduced mobility are not just inconveniences of aging, they are signs that your foundation needs attention. By strengthening and mobilizing your feet, you help every other joint above them move more freely and efficiently. And as science continues to show, the better you move, the longer (and better) you live. Conclusion Balance and mobility are your longevity lifelines. They determine how freely you move, how confident you feel, and ultimately, how long you thrive. That is why it is so important to take care of your feet. They are your foundation for achieving continued stability, movement, and independence as you age.
Continue to reawaken your nerves, strengthen your muscles, and keep moving, from the ground up. When you do that, every step you take can help you stay steady, vibrant, and full of life, for decades to come.
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