Latest news with #BaptistHealthOrthopedicCare
New York Post
16-05-2025
- Health
- New York Post
This single gym move can tell you so much about your health, including your bones — you don't need any equipment
Drop and give me … 11? A now-viral clip from The Mel Robbins Podcast recently sparked a sweaty social media challenge after orthopedic surgeon and longevity guru Dr. Vonda Wright declared that every woman should be able to crank out 11 full push-ups — chest to floor, no knees allowed. The challenge quickly took off on social media, with thousands of women posting their attempts. Some nailed all 11, while others — including Robbins herself — didn't make it past a few reps. 4 Mel Robbins, right, is a best-selling author and motivational speaker. YouTube/Mel Robbins They're in good company. A nationwide poll found that more than half of US adults can't do 10 push-ups in a row, and over a third struggle to get through five without stopping. The Post spoke to Dr. Michael Swartzon, a sports medicine physician with Baptist Health Orthopedic Care, who broke down what push-up strength reveals about your health, whether 11 really is the magic number and how to nail the perfect form. The perks of a push-up Push-ups aren't just an upper-body exercise — they work the chest, shoulders, triceps, core and even legs, making them a powerhouse full-body move. 'Push-ups are an important exercise for both men and women,' Swartzon said. 'Engaging in functional fitness can enhance posture, reduce the risk of injury, improve bone density and boost cardiovascular health.' 4 Push-ups are an efficient and effective exercise for both men and women. Flamingo Images – For women, Swartzon said push-ups are especially important for building muscular endurance, protecting joints and strengthening bones — all crucial for staying mobile and independent with age. They also help ward off osteoporosis, a condition where bones become weak and brittle, raising the risk of fractures. Older women are especially vulnerable, making push-ups even more essential. How do push-ups reflect your fitness? 'They serve as a fitness indicator for everyone,' Swartzon said. 'Push-up performance is an indicator of upper body strength, core stability, endurance, and shoulder girdle integrity.' Because they're a weight-bearing move done in a closed kinetic chain — where hands stay planted on the ground between reps — they also reveal a lot about your overall bone and joint health, he explained. Should all women be able to do 11 push-ups? 'Completing 11 proper push-ups can reflect a foundation of upper body strength, core stability and neuromuscular coordination,' Swartzon said. 4 Your push-up goals should change with age. NDABCREATIVITY – But hitting that benchmark isn't the end-all, be-all. 'The number of push-ups is less important than setting a meaningful goal,' Swartzon said. 'The focus should be on self-improvement rather than 11 push-ups performed.' A smarter approach, he said, is to tailor your push-up goals to your age, sex and fitness level. 'Push-up performance naturally varies with age in both women and men,' Swartzon said. 'Both muscle mass and bone density decline as we age, so what's 'good' for a 20-30-year-old may not be realistic or necessary for someone in their 60s.' He pointed to benchmarks from groups like the American College of Sports Medicine, which set age-based targets — including a range of 3 to 24 push-ups for women in their 30s. How to do a push-up 'Proper form is essential for maximizing benefits and preventing injury,' Swartzon said. 4 Push-ups can help people stay strong, mobile and independent with age. Nestor – Start in a plank position, keeping a straight line from your head to heels, with your hands slightly wider than shoulder-width apart and palms flat on the floor. Engage your core and glutes, then lower your chest until it's just above the floor, keeping your elbows at a 45-degree angle. Push back up by extending your elbows, activating your chest, triceps, and shoulders. And don't forget: 'Quality is much more important than quantity,' Swartzon stressed. He noted that common mistakes to avoid include sagging hips, flaring elbows, not going low enough, dropping your neck and rushing through the movement, he advised.
Daily Mirror
14-05-2025
- Health
- Daily Mirror
60-second pen and paper test can predict brain health decline
As we get older, many of us worry about our brain health but a doctor has shared a simple test which uses just a pen and paper and takes a minute to complete Declining brain health is a concern for many, particularly after witnessing loved ones struggle with conditions such as dementia and Alzheimer's. The good news is that taking proactive steps now can lead to a healthier future. According to Dr Matthew Motisi, an orthopedic surgeon at Baptist Health Orthopedic Care in Miami, a simple test can provide valuable insights into brain health. Speaking to Prevention, Dr Motisi revealed that a 60-second pen-and-paper test can help identify potential issues. To take the test, he advises: " Grab a pencil and paper and choose any large category containing many items (e.g., fruits, animals, or TV shows). Set your phone timer for one minute and press Start. "Jot down as many things as you can think of that fit into the group. When the timer goes off, put down your pencil." A healthy brain should be able to list at least 15 items, with 21 or more being the ideal target. Dr Motisi explained that difficulty with categorisation is a recognised early symptom of cognitive impairment, but it's essential to consult a doctor if significant memory decline is noticed, reports Surrey Live. Research highlights the importance of memory and thinking skills, with 57% of women worrying about losing them. However, brain health involves more than just preventing diseases like Alzheimer's. Maintaining a sharp mind can enhance work, travel, and social interactions for years to come. However, the doctor reassured that occasional forgetfulness, such as misplacing your phone or forgetting an old friend's name, is not cause for alarm. As we age, our brains naturally change. This means these minor lapses do not necessarily indicate disease. There are proactive measures you can take to bolster your brain power and potentially prevent cognitive decline. The expert advised you should: Seek treatment for things proven in research to damage the brain such as hypertension, diabetes, and depression quit smoking avoid being too sedentary Learn new skills and socialise with friends and family members as these can help keep you sharp However, he cautioned against relying on supplements, targeted computer programmes, or other products marketed online as memory boosters. None of these have been proven effective, and some could even be harmful. He highlighted a set of lifestyle changes backed by evidence from a groundbreaking study last year. Participants with mild cognitive impairment or early dementia adopted a plant-based vegan diet (rich in vegetables, fruits, whole grains, soy, and nuts) for five months. They also walked for half an hour daily, engaged in strength training three times a week, and managed stress through meditation, yoga, and breathwork. Additionally, they attended group meetings for emotional support. Those who stuck to these practices saw their cognitive abilities improve or stabilise, while those who did not worsened. The authors suggest that these actions may prevent disease in individuals with currently healthy brains.
