Q: When I do planks or push ups, my wrists begin to hurt, and I have to take a break from these exercises. Is there anything I can do to help ease the pain?
A: If you feel that you are performing these weight-bearing exercises correctly, and you have no previous injuries, the pain you are feeling in your wrists could be due to lack of mobility and stability in your wrists. Wrist circles are an easy, yet effective exercise drill you can do to help improve the suppleness of your wrists. Sit or stand in an upright position with your upper arms close to the body. Bend your elbows until your forearms are parallel to the floor and hold your hands palms down with a loose fist. Circle your wrists clockwise five times and then circle your wrists five times counterclockwise. Do this drill two to three times as a part of your warm up routine prior to beginning your weight-bearing exercises.
Q: For health reasons, I need to eliminate all dairy food from my diet, and I am concerned that I will not be able to consume the daily calcium requirements. Leafy greens are known to be a good source of calcium, but can you provide me with other foods that I might not know about that are dairy-free calcium rich?
A: You can get all the calcium your body needs without having to consume dairy. The average American adult should consume approximately 1,000 mg of calcium per day. Check out these surprisingly calcium rich foods to add to your weekly grocery list: Raw almonds pack quite a punch with 378 mg of calcium per cup. For a sweet treat, eat dried figs, which contain 274 mg of calcium per cup. If you like hummus, then try changing out chickpeas for white beans or black-eyed peas; both legumes pack approximately 170 mg of calcium per cup.
About the author: Chelsea Lawson is the Club Manager and Fitness Coach at Anytime Fitness in Norwalk. To submit a question for future articles, please contact the author at Norwalk@anytimefitness.com.