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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
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 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
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
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
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
The Hidden Link Between Stress and Joint Pain: How to Tame Both
Identifying the link between stress and joint pain can help you recognize triggers and take proactive steps to reduce stress.
Melanie Wintle
Jan 124 min read
Time to Stop Chasing Fat Loss and Start Building Muscle
Muscle gain is key for maintaining vitality as we age. In this post, we’ll explain why prioritizing muscle is essential for lasting health.
Melanie Wintle
Jan 64 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
Hurt vs Harm: Should Pain Stop you from Exercising?
Think all pain means stop? Think again! Discover how to tell hurt from harm and reclaim your strength.
Melanie Wintle
Nov 10, 20243 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
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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