Brock Physio and Fitness

10/13/2025

Mobility, or the ability to move freely and easily, is a worthy fitness goal. It’s something most take for granted in their younger years, before factors such as joint stiffness and sarcopenia combine to make movement more difficult with age.
In many instances, this doesn’t have to be the case, according to researchers at the University of Bath. They successfully tested an exercise programme proven to “prevent physical decline”. The findings – including some of the exercises used – are capable of helping people of all ages move freely for longer.

Regular strength and mobility exercises helped improve physical function, boost longevity and reduce unplanned hospital admissions in those 65 and up, researchers tell Harry Bullmore. This is how the findings can benefit people of all ages

10/11/2025

Leg day…..

10/10/2025

Despite there being limited research to confirm tomatoes’ toxicity and link to inflammation, some people with arthritis or inflammatory conditions report feeling worse after eating nightshades, per the Arthritis Foundation. “While some individuals with specific health conditions or sensitivities may report symptom relief when avoiding certain foods like nightshades, it’s not a one-size-fits-all recommendation,” explained Sullivan.
In fact, research shows lycopene in tomatoes may help protect against inflammation and chronic disease, not to mention that tomatoes offer valuable vitamins and antioxidants, added Bianca Tamburello, R.D.N., a registered dietitian nutritionist at Babson College. That said, individuals’ varied reactions to the fruit may lie in personal food sensitivities, which is why it’s important to consult a rheumatologist or an R.D. for advice. “They can offer tailored guidance according to individual health requirements, ensuring that any modifications to the diet are safe and balanced,” said Sullivan.

They are said to be bad for arthritis, but the inflammation connection is not that simple.

10/10/2025

If you've been looking to try standing core workouts, at home or in the gym, you're in the right place. We spoke to a top personal trainer and a Pilates instructor to pinpoint the exercises that give your core the kind of activation sit-ups can only dream of.
And as we head into the colder months, we've got workout inspiration aplenty to keep you motivated. Check out our round-up of the most effective core exercises and the best standing workouts for beginners - low-fuss ways to get your abs burning.

You read that right.

10/10/2025

The “Japanese walking” protocol comes from a study published in the Mayo Clinic Proceedings journal in 2007. It was designed to test whether high-intensity interval walking training (IWT) can offer greater benefits than moderate-intensity continuous walking training, in terms of improving thigh muscle strength, peak aerobic capacity (the maximum amount of oxygen you can take in and use during exercise) and blood pressure.
Over five months, 60 men and 186 women with an average age of 63 were divided into three groups; no walking training, IWT and CWT (continuous walking training). The CWT group was instructed to walk at 50 per cent of their peak aerobic capacity (a fairly slow pace) and take 8,000 or more steps per day at least four times per week. The IWT group was told to complete the protocol above, four or more times per week.

Movement in any form can benefit your health, says senior fitness writer Harry Bullmore. But can this latest walking trend help time-poor people step up their exercise plans?

10/10/2025

Some of the most harmful foods in the American diet don't come with warning labels. Instead, they're marketed as "heart smart," "plant-based," or "low-fat." But behind the buzzwords are ingredients that fuel inflammation, spike blood sugar, and quietly damage your arteries over time.
As a cardiologist, there are nine American foods you couldn't pay me to eat — not because I'm extreme, but because I've seen firsthand what they do to the human heart.

Want to protect your heart and live longer? Cardiologist Dr. Sanjay Bhojraj has been treating heart disease for 20 years. Here are the American "junk" foods he says he'll never eat — and what he recommends instead.

09/23/2025

“Most people can easily meet the recommended daily amount for magnesium of 320 milligrams (mg) per day for women and 420 mg per day for men through their everyday diet,” says Courtney Pelitera, M.S., R.D., C.N.S.C., a registered dietitian with Top Nutrition Coaching. “Recently, more research has come out on certain populations that may benefit from higher amounts of magnesium supplementation. This includes benefits for insomnia, constipation, migraines, cardiovascular disease, and muscle recovery post-exercise.” If you’re thinking about taking a magnesium supplement (and have sought out advice from your doctor as well), consider this advice from dietitians on magnesium glycinate vs. magnesium citrate to help determine which would be best for you.

Dietitians dig into the science.

09/23/2025

09/22/2025

Every three seconds, someone in the world is diagnosed with dementia, a condition marked by general decline in cognitive functioning. “Cognitive decline refers to a gradual loss of brain functions such as memory, attention, language, problem-solving and decision making. It ranges from mild changes that are a part of normal aging (like occasionally forgetting a name) to more serious impairments seen in conditions such as Alzheimer’s disease or other dementias,” states Mill Etienne, M.D., M.P.H., FAAN, FAES, an associate professor of neurology and medicine at New York Medical College.�

Walnuts stand out as the top nut for protecting brain health. Here’s what the science says about their role in lowering dementia risk.

09/22/2025

A while back, I thought I’d show off for my son by performing a kip-up, springing neatly to my feet from my back in one powerful motion. I hadn’t attempted this in 20 years but somehow expected to pull it off. He watched as I kicked off explosively and caught about an inch of air before falling back to earth with a thud. “What was that?” he asked. Other than a near concussion?�Our sense of aging doesn’t progress smoothly over time; we piece it together through moments such as these. And there is a fairly predictable list of physical changes that take place as we get older. But what goes first? Is it your metabolism? Your bone density? Your can-do attitude? �One of the steepest drop-offs is how fast you can move something, whether it’s your own body or a weighted implement. The term is muscle power (work divided by time) and it can be conspicuous in its absence.

Incorporating power into your exercise routine can help you keep more of your strength as you get older

09/22/2025

Eating a nutrient-dense diet of predominately whole foods is essential for healthy aging. �As we age, several physical and metabolic changes can alter daily nutrient needs, putting older adults at risk of vitamin and mineral deficiencies.�Menopause, loss of bone and muscle mass, declining immune function and reduced absorption of nutrients can all increase the need for certain vitamins and minerals.

Metabolic changes, health conditions and medications can all increase the body’s nutritional needs

09/11/2025

It’s also generally recommended (outside of pregnancy, too) that you avoid “bony prominences,” like your hip bones, knees, and other hard spots of your body, Thomas says. While you’re at it, steer clear of your neck—it could lead to vertebral artery dissection, which is a tear in the arterial wall—a potential cause of stroke. While this isn’t common, a 2022 case report published by Clinical Practice and Cases in Emergency Medicine details how a 27-year-old woman developed vertebral artery dissection after using a handheld massage gun on her neck for three weeks. Obviously, you’ll want to avoid that risk.

Plus, intel on the best spots to use one.