Zaakir Shakoor, MSc

September 16, 2021
Using Exercise Energy Expenditure for Weight Control

What is Exercise Energy Expenditure?  Following my previous introductory article, we learned about energy balance and how energy intake (food) and energy output (burning calories) can help maintain or lose weight. Exercise is one of many components of the energy output equation but a common misconception is that it is considered the only way to […]

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August 31, 2021
Understanding the Basics of Energy Balance and Weight Management

What Could You Learn From This Article? This short article intends to give you a foundational understanding of weight/body composition for our "Understanding the Basics of Weight Management Series." We will cover what weight gain is and the health implications of excessive weight gain.  We will go through topics like why we gain weight through […]

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July 22, 2021
Exploring Blood Flow Restriction (BFR) Training

What is BFR? Blood flow restriction, also known as occlusion training, is a distinctive training method that looks dangerous but has thousands of research articles supporting its safety and use in the practical setting (1). It allows you to train at low intensity (weight) with high reps and still achieve similar strength training benefits to […]

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June 12, 2021
Nutritious Meal Recipe Ideas for the Elderly

Introduction The importance of good nutritional intake for the elderly provides adequate micronutrients and antioxidants (vitamins and minerals) to reduce inflammation, boost the immune system, maintain healthy muscle mass, hormone balance, and provide energy for everyday activities (1).  I have highlighted some of my original example recipe ideas that older adults may want to incorporate […]

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May 29, 2021
Upper and Lower Limb Strengthening Exercise to Reduce Falls in Older Adults

What causes older adults to fall? As we age, we can experience a gradual decline in vital bodily tissues and functions that contribute towards mobility and balance (1, 2). These include; muscle mass, bone density, tendon elasticity, and joint strength (1, 2).  The extent of degradation (loss) can increase fall risk after the age of […]

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May 14, 2021
Sciatica Stretches That Can be Done By Seniors

I have previously talked about sciatica which can be visited here. If you read through it, you probably have a general idea about the location of the sciatic nerve (lower back/hamstrings), how it becomes irritated by becoming trapped, the pain it causes, and how to alleviate the pain with certain positions and leg/back stretches. The […]

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May 12, 2021
Seating and Walking Patterns that May Worsen Sciatica and Ways to Relieve It

What is Sciatica? Sciatica is the term given to the sciatic nerve being impinged or irritated by the bones and the cervical disks (1). This nerve is located at the lower back and runs down to the feet; thereby, its impingement can cause excruciating pain at the back of the leg, more specifically known as […]

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May 5, 2021
Is it Ever Too Late to Save your Posture?

What Causes Poor Posture? A few variables can cause poor kyphotic posture, the most common one being our seating habits. We tend to slouch over and protrude our shoulders forward for a prolonged period without changing position, for example, sitting at the computer desk, slouching to use your mobile phone, watching TV etc. (1). These […]

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April 26, 2021
Self Myofascial Release for The Hips to Legs

Why Should you Perform Self Myofascial Release for the Hips and Legs? Our lower extremities consist of muscles that produce a variety of movements which I will highlight below. These muscles are crucial as they work in conjunction for everyday activities such as sitting down and standing up (1), to more vagarious athletic-based activities like […]

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April 18, 2021
Self Myofascial Release for Lower Back

Why Should You Perform Lower Back Self-Myofascial Release? For those of us who experience lower back pain and stiffness, majority of the time, the causality is chronic overactive myofascial tissue within the lower back muscles from daily activities and exercise. The muscles in the lower back include erector spinae, deeper multifidus, and quadratus lumborum (1, […]

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April 10, 2021
Self-Myofascial Release of the Upper Back

Why Should You Perform Upper Back Myofascial Release?   1) Fix Upper Back Stiffness, Pain and Mobility From my previous article, I've discussed the use of self-myofascial release as a tool to reduce muscle stiffness and pain (1), thereby increasing mobility/ range of motion (1, 2). Additionally, tension can build up in the upper back, […]

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April 1, 2021
Shoulder and Rotator Cuff Self Myofascial Release

Why is Self-Myofascial release of the Deltoid and Rotator Cuff important? I cannot stress enough the importance of shoulder mobility during everyday activity and exercise. The rotator cuff and deltoid muscles are vital for movements at the shoulder girdle such as; medial and lateral rotation (twisting and shoulder in and out), abduction (moving the arm away from […]

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March 21, 2021
Self Myofascial Release of the Neck

Mobility of the Neck From my previous article, I have briefly discussed the benefits of self-myofascial release (SMR) (1, 2). If this is all new or your memory is blurred, I'd recommend revisiting it which is titled, 'what is self myofascial release'. For this page however, I will highlight how SMR can be administered correctly […]

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March 19, 2021
What is Self Myofascial Release and How Does It Work?

Have you ever felt so stiff that its affecting your mobility? If so, a myofascial release might be just what you need. Within the body, we have something called myofascial tissue which is essentially the connective tissue surrounding the muscles and organs (1). Over time ground substances (extracellular matrix) within myofascial tissues solidifies forming "knots", […]

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March 17, 2021
Thoracic Spine Exercises for Posture and Mobility

Maintaining a ‘Healthy’ Thoracic Spine Often times we can find ourselves in a protracted position for prolonged periods of time (i.e. slouching at an office desk); and that without even realizing (1). Chronically, this can cause the anterior muscles of the trunk (chest, biceps, and front of shoulders) to become overactive, whereas the posterior muscles […]

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