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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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Afraid to Move Because of Pain? Here’s Why That’s Holding You Back
Afraid to move because of pain? You’re not alone. But avoiding movement can actually make stiffness, weakness, and pain worse over time. Learn why gentle, progressive activity is key to recovery and how to rebuild strength and confidence after injury without making things worse.
melaniemovewell
1 day ago5 min read
5 Proven Benefits of Strength Training for Osteoarthritis Relief
Strength training is one of the most effective ways to reduce pain, improve mobility, and protect your joints from further wear, even with osteoarthritis. Learn how targeted resistance exercise supports joint health, what the research says, and how to get started safely.
melaniemovewell
Oct 55 min read
Low Back Pain Not Getting Better? 5 Mistakes to Avoid
Struggling with low back pain? Learn 5 common mistakes that can slow recovery and discover ways to support lasting relief, better mobility, and stronger, healthier movement habits.
melaniemovewell
Aug 255 min read
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
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 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 Mind-Body Connection in Injury Recovery: Why It Matters More Than You Think
Recovering from an injury isn’t just a physical process. It’s also deeply influenced by your mindset, stress levels, and emotional state.
Melanie Wintle
Apr 65 min read
Balance vs. Stability: What’s the Difference and Why It Matters
Balance and stability are often used interchangeably, but they’re not the same thing. While they work together to help you move efficiently
Melanie Wintle
Mar 303 min read
Ice or Heat: Which One Should You Use for Pain Relief?
Both ice and heat can provide relief, but choosing the right one depends on what’s causing your discomfort.
Melanie Wintle
Mar 234 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
Speed Up Your Recovery: What to Do After an Injury
Getting injured is frustrating, recovery isn’t just about waiting and hoping for the best, it’s about taking the right steps to heal.
Melanie Wintle
Feb 134 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
Eat More Fibre, Feel Less Pain: A Guide to Reducing Joint Inflammation
Simple changes to your diet, such as increasing your fibre intake, can significantly reduce inflammation and support joint health.
Melanie Wintle
Jan 204 min read
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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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