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“On January 3, 2019, I dislocated my left shoulder slipping on ice in New Mexico. I suffered a Hill-Sachs lesion and a torn labrum. My shoulder would often come out of its socket and it was painful. The orthopedist said to seek physical therapy or have surgery. I had heard good things about John Ramirez. John started helping me strengthen my shoulder. Twenty sessions later, my shoulder is as strong as it ever has been. John has the experience, knowledge, ability and care that helped me to heal. I am playing tennis 2-3 times a week again, pain free. Thankfully and sincerely, Joe”Joe Storthz – 67 year old male
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Vintage Fitness Continuing Education 2020
Why you should move — even just a little — throughout the day
![](https://ancvintagefitness.com/wp-content/uploads/2021/01/Screen-Shot-2021-01-12-at-3.08.27-PM-e1610485855637.png")
POSTED NOVEMBER 15, 2021, 11:15 AM How much time do you spend sitting each day? If you're like most people, more than half of your waking hours are spent parked on a chair or sofa. Even if you dedicate at least 30 minutes a day to structured exercise (such as brisk walking, cycling, or swimming), it's still important to get up and move for at least a few minutes, many times throughout the day.
"The more you sit, the more your large muscles are not using glucose, the body's main energy source. Uninterrupted sitting can cause blood sugar levels to rise, triggering the release of insulin, the hormone that regulates blood sugar," says Dr. Hicham Skali, a cardiologist with Harvard-affiliated Brigham and Women's Hospital. Over time, sedentary habits cause the body to become less sensitive to insulin. The resulting insulin resistance promotes inflammation, a key player in the buildup of fatty plaque inside arteries, he explains.
Preliminary evidence from studies in rats suggests that sedentary behavior may change the activity of dozens of genes, including the gene responsible for making lipoprotein lipase (LPL). This enzyme helps break down fat so it can be used for energy or stored in the body. When rats were prevented from moving, LPL levels decreased, a change that may also contribute to raising heart disease risk, Dr. Skali explains.
Don't just sit there
The evidence about the harms of uninterrupted sitting (and the benefits of breaking it up) has been piling up for years, aided by tools such as fitness trackers that reveal people's typical activity patterns. Findings from recent studies include the following:
More than 2,600 people ages 60 and older reported their typical sitting habits (including a weekday and weekend) and were followed for nine years. Those who sat for an average of about three hours a day were 33% less likely to die of cardiovascular disease during the follow-up period than people who sat for an average of about seven hours a day.
Among 8,000 people followed for 10 years, those who did light activity instead of sitting for 30 minutes each day had a 17% lower risk of dying in that period, even if they split up that half-hour of activity into periods as brief as a minute each.
In more than 5,600 women followed for five years, reducing sedentary time by one hour per day was linked to a 26% lower risk of heart disease. Again, the hour of non-sedentary time didn't have to occur all at once. Short, light-intensity interruptions to sitting were just as effective.
Making the moves
There are many ways you can add short bursts of movement to your daily routine. Whenever you notice you've been sitting for a while, do a short set of exercises — say five to 10 squats or leg lifts, Dr. Skali suggests. You can also keep a stretchy exercise band near your favorite chair to get some arm exercises in as well. Here are some other ideas:
Set a reminder. Many fitness trackers feature alerts that remind you to get up at least once an hour. But you can also use a smartphone or a regular kitchen timer; use it during periods when you tend to sit for long stretches.
Take care of your chores less efficiently. Put your groceries or other purchases in small bags and make multiple trips from your car to your home. Stand up while folding laundry, and put just a few items of clothing away at a time to get more steps in.
Pace or tidy up during phone calls. Whenever you're on the phone, stand up. Try to walk back and forth or in circles while you talk. Or use a hands-free headset and do some light housework while you chat.
Move a little while you watch TV. The average American watches close to five hours of television a day, and that amount increases as people age. At least once an hour, stand up and march in place, swing your arms, or do some easy stretches.
Take the long way. Whenever you drive somewhere, park in a spot farther from the door to get in some extra steps. Take the stairs instead of the escalator or elevator, even if you climb only one or two of the total flights.
Trainer helps older adults make fitness a priority
Click Here to read the full article published in the Houston Chronicle!!
To schedule an appointment with our acupuncturists, please call us at (713) 721-7755.
About the Owner/Operator John Ramirez
Vintage Fitness itself takes a new approach to living well by incorporating the functional training element for the 50-plus population in our community. John Ramirez, MS, BS, ACSM, PT and owner of Vintage Fitness, has a passion for working with this age group. He has over 20 years of experience working in the wellness industry, and for the past 12 years was Director of the Wellness Center at Memorial Hermann Healthcare System/Houston Baptist University. He has earned numerous awards in his field, achieved higher level certifications as a trainer and has been recognized professionally for his love of helping people and especially those over 50 years of age. The combination of his expertise, experience and passion has been the key to John’s success as a life, health and fitness coach.
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Testimonials
Lucy T.The Acupuncture & Nutrition Clinic of Houston respects and combines both the medical field and the world of acupuncture. They use their knowledge plus any other medical opinions to find the right treatment course for you. They are very professional, not pushy, and you feel right at home.
Katy R.I initially went to the Acupuncture & Nutrition Clinic of Houston for nutrition counseling. I have had issues with food for 20+ years. Their straight forward, but kind and caring approach helped me to quiet my food demons. They suggested accupuncture to assist with some mild depression, digestion and sleep problems. The office is very comfortable and their tender touch helped to ease my nervousness about the needles! I immediately felt better after each session and noticed a significant change in my sleep and stomach problems. Through both counseling and acupuncture the Acupuncture & Nutrition Clinic of Houston has helped to improve my quality of life.
Chris R.I have trouble sleeping and have had digestion and stomach issues most of my life. After my very first treatment, I immediately noticed that I was able to sleep through the night and had much less discomfort with my stomach. Not only is the Acupuncture & Nutrition Clinic of Houston extremely knowledgable, but they are extremely kind and patient and works with each of their clients to make sure they are comfortable and are actually seeing results. I would HIGHLY recommend the Acupuncture & Nutrition Clinic of Houston to anyone who has any pain, sleeping issues, stress, digestion issues, etc.
Martha BAcupuncture & Nutrition Clinic of Houston is a wonderful Acupuncturist and a knowlegable Nutritionist. I would recommend them to everyone, however, especially to those who have tried everything else with no positive long term results. I came to them with lower back pains of 7 to 8 (out of 10) and on a lot of pain killers. Through Acupuncture and herbal remedies my pain is 0 to 2 and I no longer use pain killers. I have an eating disorder and they worked with me to create a healthier and more sane food plan.
John L.I’ve been to the Acupuncture & Nutrition Clinic of Houston several times for various issues mostly relating to being an older, active ice hockey player. One visit was to address a wrist injury after I put up with pain and not being able to use that wrist for months. Yes, I am the type of guy who will put up with pain and not go directly to the doctor. The wrist really bothered me! As I was on the table being treated and just after the insertion of several acupuncture needles, I was asked to lift my arm and move my wrist around. Miraculously, the wrist was pain free and it has been 100% ever since that visit.
Larry H.I went to see the Acupuncture & Nutrition Clinic of Houston for stress and anxiety issues and their treatments really helped me a lot. Not only did it improve my mood, but it also helped me overcome the gastrointestinal symptoms resulting from my stress. If you would like to explore another avenue to health care, I highly recommend acupuncture, and I highly recommend Acupuncture & Nutrition Clinic of Houston!
Cindy R.Acupuncture & Nutrition Clinic of Houston are very professional and compassionate caregivers. He was always on time and delivered excellent care. The acupuncture and herbal treatments were helpful to me and I would highly recommend them to anyone in the future. They are also very knowledgable about eating disorders and nutrition.
Jacob G.I have seen the Acupuncture & Nutrition Clinic of Houston for both nutrition and accupuncture. They are excellent at treatment in both areas. They have helped me tremendously with allergies and arm and neck pain, and have been especially adept as a nutrional counsellor. I cannot reccomend her highly enough!
Sam Q.Extremely helpful in providing physical and emotional relief in times of need. Acupuncture & Nutrition Clinic of Houston was able to help with several of my pain issues. Highly recommended.
Sandy F.My husband has had serious issues with allergies. We were referred to the Acupuncture & Nutrition Clinic of Houston by a friend of ours, and boy, they are the best acupuncturist Houston has ever seen!!! After a couple of acupuncture treatments he is been feeling a lot better. If you are looking for acupuncture in Houston don’t look anywhere else!
Kirk M.Houston Acupuncture and Nutrition Clinic is not only amazing because they relieved my back pain and neck pain, but also because they are a First Class Clinic and provide some of the best acupuncture Houston has ever seen!!
Fernando J.The attention I received at Acupuncture & Nutrition Clinic of Houston is something I’ve expected from other caregivers and never found. I felt they were very present with me, knowledgeable and friendly. I highly recommend their services.
Danny G.If you are looking for the best Acupuncture in Houston – then the Acupuncture and Nutrition Clinic of Houston is the perfect place for you. They are experts when it comes to pain management, as well as stress relief, and even helping individuals with eating disorders. In addition, they are very personable and a real pleasure to be around. The most effective Acupuncture Houston has ever seen!!!
Roy BrooksI came to the Acupunctur
e clinic to accomplish one goal: quitting smoking. I had no idea how easy it would be! I’ve been a smoker for 10 years, and have tried quitting in the past. I have never found it easier to quit (and to stay quit) than I have with Acupunctur e and Nutrition Clinic. George and the other staff all have all been incredibly supportive , and I know they’re on my side in helping me get back to what really matters–l iving a healthy and happy life! I would highly recommend to anyone considerin g quitting that if you have the desire and want your life back–go to Acupunctur e and Nutrition Clinic. You can do it! And Acupunctur e and Nutrition can help! Do it!
John B. -52 year old Male“John Ramirez has been a huge addition to my daily healthy lifestyle. I have grown so much physically since I started training with him. I know absolutely nothing about weight training before I started working with him. I know with his training, I can attain any personal health goals I set for myself. He is an excellent trainer and teacher!”
Miriam H. -61 year old Female“I started seeing John Ramirez for my knees. I had had cortisone shots but the last one had no benefit. My niece referred me to John because he had helped her with her knees. Before I started going to John, I found it painful to get out of the car, to get out of a chair after sitting for a while and start walking, and grocery shopping was one painful step after another. Since working out with John twice a week, I am able to move with less discomfort and more flexibility. I enjoy the physical therapy sessions because each one is different and each one challenges me physically to improve my strength.”
Maryle -84 year old Female“I am in a group setting where John checks our blood pressure, oxygen saturation levels, and counsels us on aches and pains three times a week. He teaches us how to properly stand, breathe, walk, and how to exercise the targeted muscles in each session. He does this to help us avoid injury, especially in the knees. He has taught us exercises for opening up the hips, which result in increased walking ability. He is well worth the time and money spent.”