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Health & Wellness Insights
Get expert tips to improve joint health, stay strong and mobile, and enjoy an active life.
Explore practical articles designed to help you move better and feel your best at any age. New insights added regularly!
About the Author:
Dr. Melanie Wintle is a licensed chiropractor in Ontario, Canada, and a member of the College of Chiropractors of Ontario (CCO). Learn more at cco.on.ca
Disclaimer:
The information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider regarding any questions you may have about your health or a medical condition.
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How Many Steps a Day You Actually Need to Stay Healthy
You don’t need 10,000 steps a day to stay healthy. Research shows benefits start at just 2,500 steps, with 6,000–8,000 steps ideal for adults over 50. Every step counts: walking in short bouts, even after meals, improves circulation, supports joint health, boosts mood, and helps regulate blood sugar. Pair steps with strength training for long-term mobility, balance, and longevity. Small, consistent daily movement is what truly matters.
melaniemovewell
Aug 164 min read
Why Building Muscle Is More Important Than Cardio After 50
Muscle isn’t just for athletes, it’s your most underrated health asset after 50. From regulating blood sugar and boosting metabolism to protecting your joints and preventing falls, muscle plays a vital role in how well you age. This article breaks down why building and maintaining strength is key to staying mobile, independent, and active for life.
melaniemovewell
Jun 225 min read
Want to Retire Strong? Build Muscle First
Want to retire strong? Start building muscle now.
Retirement isn’t the end, it’s the beginning of more movement, travel, and time with family. Strength training after 50 helps you stay independent, reduce joint pain, and feel ready for anything life throws your way. Functional, joint-friendly workouts protect your freedom and your future.
melaniemovewell
Jun 154 min read
Why Strength Training Matters More Than Ever After 50
Think it’s too late to build strength after 50? Not even close. Research shows adults in their 70s and 80s can gain over 30% strength in just 6–8 weeks. You don’t need a gym or heavy weights — just a smart, consistent plan. Strength supports joint health, injury prevention, and long-term independence. Ready to start? Grab my free 5-Day Joint-Loving Habits Mini Guide and take the first step.
melaniemovewell
Jun 84 min read
Why You Might Move Better in Your 50s Than You Did in Your 30s
Many people in their 50s are moving better than they did in their 30s, with less pain, more strength, and smarter habits. It’s not luck. It’s a shift from chasing trends to training with purpose. When you prioritize mobility, recovery, and joint-friendly strength, your body responds. Ready to feel the difference? Grab the free 5-Day Joint-Loving Habits guide and start building habits that actually support your joints.
melaniemovewell
Jun 14 min read
Sitting Is the New Smoking and What You Can Do About It
You’ve probably heard the phrase "sitting is the new smoking.” It might sound dramatic, but when you look at the research, the risks of being sedentary are real, and they add up fast. Joint stiffness, back pain, poor circulation, slower metabolism, higher blood sugar, heart disease, even cognitive decline, all have been linked to spending too much time parked in a chair.
And if you’re already dealing with pain or an injury? Sitting too long is like pouring gasoline on that fi
melaniemovewell
May 114 min read
There’s No Such Thing as Anti-Aging - Only Healthy Aging
I’m uncomfortable with the term anti-aging, in fact, I find it insulting.
There is no such thing as anti-aging. What we can pursue instead is healthy aging, meaning the ability to maintain strength, energy, mobility, and quality of life as we get older.
While aging is inevitable, decline doesn’t have to be. The most effective strategies for healthy aging focus on four key lifestyle pillars: diet, sleep, exercise, and social connection/stress management.
melaniemovewell
May 44 min read
5 Easy Ways to Fit Fitness into Your Day (Even with Joint or Back Pain)
Staying active does not have to mean hour-long workouts or fancy gym routines. Small, consistent movement throughout your day can do more for your long-term health than occasional big efforts, especially when those routines feel too challenging to maintain. Instead of chasing perfection, you are better off starting small and building confidence and momentum with manageable chunks.
Melanie Wintle
Apr 275 min read
Hydration and Joint Health: Are You Drinking Enough Water?
When you’re even mildly dehydrated, your joints can feel stiffer, less cushioned, and more prone to pain.
Melanie Wintle
Apr 134 min read
The Power of Movement: A Fresh Perspective on Mental Health and Stress Relief
Research shows that regular physical activity isn’t just good for your body; it’s a game-changer for your mental health .
Melanie Wintle
Mar 164 min read
Motivation is Overrated: The Real Secret to Staying Consistent
Motivation is fleeting. It’s influenced by mood, energy levels, stress, and countless other factors beyond your control. Planning is key!
melaniemovewell
Mar 94 min read
Prehab: The Key to Faster Recovery After Joint Surgery
If you’re preparing for joint surgery, what you do before surgery can significantly impact your recovery.
melaniemovewell
Mar 24 min read
Spotlight on Pain and Mobility: Addressing Root Causes, Not Just Symptoms
Pain is one of the body’s most important communication tools. It’s not just an inconvenience to be silenced, it’s a signal for change.
melaniemovewell
Feb 235 min read
Flexibility vs. Mobility: Why the Difference Matters
What is difference between mobility and flexibility. Understanding the difference can help improve movement quality and prevent injuries.
melaniemovewell
Feb 163 min read
Drinking Less, Feeling Better: The Science Explained
Alcohol can have a significant impact on your health, especially when it comes to inflammation and joint pain.
Melanie Wintle
Jan 265 min read
Move It or Lose It: How Exercise Combats Inflammation and Joint Pain
Regular physical activity not only helps alleviate pain but also improves joint health over the long term.
Melanie Wintle
Jan 264 min read
The Busy Person’s Guide to Fitness: How to Build a Home Gym That Works
How to Build a Home Gym That Works. Here are my my top 10 equipment recommendations to help you build your home gym, one step at a time.
Melanie Wintle
Dec 14, 20245 min read
Chronological Age vs. Biological Age: What’s the Difference, and Why Should You Care?
Getting older is truly a blessing, I mean what is the alternative? And well, we can't just stop time! We can, however, control the...
Melanie Wintle
Oct 28, 20244 min read
The Essential Exercise You Might Be Overlooking
There has been debate lately within some expert circles, that walking is not true exercise. That might be the case if you are a high...
Melanie Wintle
Aug 28, 20242 min read
Preventing Frailty with Strength Training
As we age, keeping our muscles strong becomes crucial for maintaining independence and quality of life.
Melanie Wintle
Aug 10, 20243 min read
Take the Next Step
Ready to achieve your health and fitness goals? Let’s work together to create a plan that’s tailored just for you. Contact me today to start your journey to better health, strength, and longevity.
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