#best exercise bands for seniors

[brandogenius]

hiiii!!! your ya x munagenius is so cute!!! omg i had an idea for a blurb or something!! so like ya is abt to go out on stage and all the sudden they see like an ex best friend in the audience and turn around in a panic, what would the boys and muna do!!!!1

omg hi!! thank you :D OO ideas yess hit me with them!

i can absolutely see it in a scenario where it’s one of like maybe your 5th gig so far on tour and reader is scanning the audience and somehow manages to find their ex best friend front row barricade and it’s that feeling like their blood goes cold, stomach drops you know that one ? ya gets the nerves and goes into flight or fight mode

it’s literally just a few minutes until ya’s supposed to go on stage and the boys and muna are all cheering you on. this pre show routine of high fives and cheers but youre not yourself and kinda have this distant look in your eyes.

feeling like lucy would pick up on it first and be like “what’s wrong?” and you say your ex friend is in the audience and jo’s like “which one? the one who ditched you? ghosted you? left you when they got a boyfriend” and you’re like “yeah the last one” maybe your ex friend literally ditched you in senior year cus they got a boyfriend and yeah, it hurt watching your friend grow more distant until the contact was cut. they stopped opening your messages and replying so you stopped trying

so seeing them in the audience it brought back memories good memories that hurt with a bittersweet feeling. ya who is starting to get anxious and kinda having this “i don’t want to do this anymore i can’t go out there with them there!” and katie holding onto your shoulders doing breathing exercises kinda telling you “unfortunately we can’t kick them out for something like that. that’s nothing to do with the venue. just pretend they don’t exist alright?” katie being real but also trying to be reassuring even tho everyone in the room had beef with this specfic person

going out on stage you can TELL your ex friend is shocked to see you. to make it even funnier. ya has a segment in their setlist where they hop down from stage and give the mic to a fan. they completely walk past their ex friend and give the mic to a fan that actually is happy to see them!!

going off stage and you’re done for the night, it’s now muna’s turn to open up and munagenius hyping you up for being so cool about it and not caring!

muna AND boygenius + live band also taking lead in this too! ignoring said ex friend, when throwing / handing out drum sticks / guitar picks / carnations etc they PURPOSELY ignore ex best friend. going as far as handing guitar picks to the person beside them 😭

they hold grudges alright but they are smart about it

[dino-mp3]

blog intro :)

3-23-24

Hello I’m Dino! I wanted to make an introduction post for my tumblr since I decided I wanted to start posting to motivate myself and others! I thought it would be nice to list my personal goals, interests, etc. :)

also pls ignore any grammar issues I don’t feel like putting this through Grammarly :,)

Goals

Work towards a 4.5 gpa: I have currently maintained a 4.2 gpa for this school year I wish it was 4.5, but I have 2 b’s :( So I’m going to work towards a 4.5 for this last quarter and senior year!

Become a better speaker: My ultimate career is to be a lawyer! With that comes working to be a better speaker. I get quite nervous when it comes to taking to a large group of people and start to talk fast. On top of this at my mock trial meet I messed up my direct horribly because of how nervous I was to talk in front of the judge and jury :,)

Get best lawyer during Mock Trial Comp: I won best attorney this year, but I don’t think I deserved it…I want to be more confident in my win this time around!

4 or 5 on AP Exams: I want to get a 4 or 5 on both my AP Lang and APUSH Exams in May! I need to study and practice hard though, but I’m willing to put the hard work in ᕦ(ò_óˇ)ᕤ

Practice flute more often: I play the flute for my schools band and while I have only been playing for 7 months now I have to keep up with people who have been playing for 5+ years :,) With that I want to practice more to keep up and for my personal interest of just becoming more skilled with the flute!

Turing in homework on time: I have made a bad habit of turning my homework in late which is so bad oml I need to get out of it

Exercise: I want to start working out regularly to lose some weight :) While I’m at a healthy weight I just want to lose a few pounds for aesthetic purposes, but in a healthy manner!

Love myself more: I forget to remind myself that I have gotten so far and I have evolved over the years. I want to make sure that I know that I’m worthy of love even when I’m at my lowest.

Interests

Music: I’m a big fan of all genres (even some country songs too) but I’m a big listener of k-pop! But here is a list of my favorite groups + musicians: Red Velvet, Melanie Martinez, Laufey, Idelwork, Frank Sinatra, NMIXX, Ive, Megan Thee Stallion, Flo Milli, Poppy, Lesserafim, Aespa, Newjeans, Infinity Song, Kiss of Life, and many more!

Media: I’m not going to list every kind of media I’m into but here is a small taste! Big fan of ARGs, Indie Horror games (puppet combo specifically), Mascot Horror games (FNAF + Poppy Playtime), Anime (although I haven’t watched anything recently, but my fave is TBHK), K-dramas and Thai-dramas, YouTube video essays (TRO, iNabber, Primik, Stephanie Soo), Cartoons (Owl House, Gravity Falls, Amphibia, MLP, stuff like that), RPG + Dating Sim games (Shooter game HATER here), Sitcoms, Snoopy/Peanuts, Miraculous Ladybug (biggest MariChat lvr) Twisted Wonderland (Azul my love) and a BUNCH more things I’m into, but I’m not going to list them all like I said :,)

Hobbies: Doing my nails, playing my flute, writing fanfics (don’t judge I BEGGG), reading (pls recommend books for me to read, I love the classics too), deco (for my photo cards and notebooks lol), and makeup!

I think that should suffice for my introduction, though it looks a bit long…I’m a blabber could you tell?

Anyways thank you for sticking around for the end! If you want to see any updates on my goals or read my blabber about my interests don’t hesitate to follow me! (Also follow me on Ao3 @/dino_mp3 if you’re an Azul lvr bc all my fanfics are about him) This tumblr is more of a casual stop for me to be more myself and work towards a better me :) But thank you again and I hope you have a good day/night! Don’t forget to drink water :D

-Dino

[thegoldenestat]

9 Outdoor Activities For Seniors At Senior Living Apartments

There are genuine advantages to being outside, according to several research, regardless of your age. It can raise vigor, enhance memory, promote exercise, aid in the battle against depression, and even strengthen the immune system. Here are 10 suggestions to get you started this summer if you're seeking outdoor activities for an elderly loved one. Even if they use a wheelchair or other assistance equipment, you can both still go outdoors to enjoy the sunshine and fresh air since they can be modified to fit their degree of movement. The road through life is dynamic. Maintaining an active lifestyle becomes crucial to your health and happiness as you age. Finding enjoyable outdoor activities with senior living apartments to engage in is one of the greatest ways to keep active. In addition to keeping your body active, connecting with nature promotes mental wellbeing. There is an outdoor activity for every senior, from pickleball and yoga to nature treks and outdoor concerts.

6 Outdoor Activities for Seniors

Nature strolls

Seniors may enjoy the outdoors in a variety of ways, like taking a leisurely stroll in a park or taking a trip through a nature preserve. You may improve your mood and maintain your health by getting some fresh air, changing your surroundings, and doing some light exercise. Make it an outing with friends and family by inviting them.

Picnic

A picnic combines two of life's greatest pleasures: being outside and eating. Bring your family and friends together, pick a beautiful location, prepare some delectable snacks, and enjoy the sunshine.

Gardening

For seniors wishing to use their green thumb, gardening is a pleasant activity. You may engage in physical activity, mental challenge, and the gratification of seeing your labor grow by taking care of flowers, herbs, or vegetables.

Exterior Yoga

What could be more soothing than observing birds in the woods? Consider doing yoga outside to channel your inner serenity. Flexibility, balance, and mental clarity are all improved by yoga. There are many different schools of yoga, and many of them may be practiced outside.

Pickleball

Pickleball with senior living apartments, which is regarded as the fastest-growing sport in the country, may best be described as a mashup of tennis, badminton, and ping-pong. The game is well-liked and one of the best outdoor activities for seniors searching for a pleasant workout because of its simplicity, short-sprint play, and little stress on joints.

Public Events

To find out what's going on locally, visit your neighborhood social media accounts with senior living apartments, municipal website, or local newspaper. Parades, museums, botanical gardens, and other events are all held over the holidays.

Seniors with Limited Mobility: 3 Outdoor Activities

With activities that meet your requirements and improve your wellbeing, you may still enjoy the great outdoors as a senior with restricted mobility.

Beautiful drives

With a picturesque ride, you can relax and take in the scenery. Plan your route to travel via scenic areas or neighborhoods with beautiful homes.

Summertime Concerts

Attending an outdoor performance is one of the greatest and most affordable ways to enjoy the outdoors and excellent music at the same time, whether it's a local band jamming on the gazebo, an orchestra performing music from a famous movie, or the biggest rockstar in the world at a stadium.

Bird Observation

It's calming and entertaining to discover your inner ornithologist. Place a bird feeder in your window's line of sight, or go on a nature stroll while birding. Any senior can develop a stronger connection to nature via bird watching.

Finally, The Golden Estate does not provide lifestyles that are universally applicable. You decide the assistance you require, utilize the conveniences you choose, and construct a life that — whatever you define it — feels joyous, entertaining, and adventurous. You can get extra assistance in the same community if your requirements alter. This provides comfort and might help allay any worries you may have about relinquishing control of your life or depending on loved ones for care. There is a senior living apartment for everyone, regardless of who you are and will help to make you live your best life.

[arujndev2806]

Comprehensive Guide to Healthcare Providers in Rajasthan

Finding the right specialists and facilities is crucial for effective treatment and recovery when accessing quality healthcare in Rajasthan. This blog provides a detailed look at three key healthcare providers in the region: a physiotherapy hospital in Jaipur, an ENT specialist in Bikaner, and the best urologist in Jhunjhunu. Patients can make informed decisions about their healthcare needs by focusing on these areas.

Physiotherapy Hospital in Jaipur

Jaipur, the capital of Rajasthan, is home to several top-tier medical facilities, including specialized physiotherapy hospitals. Physiotherapy is a vital component of rehabilitation, particularly for those recovering from surgeries, injuries, or managing chronic conditions. A physiotherapy hospital in Jaipur offers comprehensive services to improve mobility, reduce pain, and enhance overall physical function.

Services Offered: Physiotherapy hospitals in Jaipur provide various services, including manual therapy, electrotherapy, and exercise rehabilitation. These services are designed to address multiple musculoskeletal issues, neurological conditions, and post-operative care. Specialized programs for sports injuries, pediatric physiotherapy, and senior care are also available.

Qualified Professionals: These hospitals are staffed with licensed physiotherapists who are trained to assess and treat a wide array of conditions. The therapists use evidence-based techniques to create personalized treatment plans catering to each patient's needs.

Facilities and Equipment: Modern physiotherapy hospitals in Jaipur have state-of-the-art facilities. This includes advanced diagnostic tools like ultrasound machines, digital gait analysis systems, and rehabilitation equipment like treadmills, resistance bands, and balance boards.

Patient-centred Approach: A key feature of physiotherapy hospitals in Jaipur is their focus on patient education and involvement. Therapists work closely with patients to set realistic goals and ensure they actively participate in their recovery process. This holistic approach not only aids in faster recovery but also empowers patients to manage their conditions effectively.

Reputation and Accessibility: The best physiotherapy hospitals in Jaipur have a strong reputation for delivering high-quality care. They are often located in central areas, making them easily accessible for residents across the city. Patient reviews and testimonials can provide valuable insights into the quality of care and service.

ENT Specialist in Bikaner

Bikaner, known for its rich cultural heritage, is also home to several skilled medical professionals. Finding a competent ENT expert in Bikaner is crucial for proper diagnosis and treatment of ear, nose, and throat (ENT) ailments.

Scope of Practice: An ENT specialist and an otolaryngologist deal with various conditions affecting the ear, nose, and throat. This includes treating infections, allergies, hearing loss, and sinus issues. They also handle more complex conditions like tumours and obstructive sleep apnea.

Expertise and Experience: The best ENT specialists in Bikaner are known for their extensive experience and knowledge in handling common and rare ENT disorders. They use advanced diagnostic tools and techniques, including endoscopy and audiometry, to diagnose and treat conditions accurately.

Treatment Options: Treatment approaches can range from medication and lifestyle changes to surgical interventions. The specialist provides a comprehensive treatment plan tailored to the patient's needs. For instance, they may recommend surgery for chronic sinusitis or use hearing aids for patients with hearing loss.

Patient Care: A dedicated ENT specialist ensures patients receive thorough evaluations and personalized care. They explain the condition, treatment options, and expected outcomes, helping patients make informed decisions about their health.

Local Access: Bikaner offers several clinics and hospitals with reputed ENT specialists. It's advisable to consult local directories and seek recommendations from family or friends to find a specialist with a good track record.

Best Urologist in Jhunjhunu

Urology is a specialized field that focuses on the urinary tract and male reproductive organs. In Jhunjhunu, finding the best urologist is crucial for addressing kidney stones, urinary tract infections, and prostate problems.

Specialization: The best urologists in Jhunjhunu are highly skilled in diagnosing and treating many urological conditions. This includes managing conditions like bladder cancer, erectile dysfunction, and chronic prostatitis.

Advanced Diagnostic Techniques: Urologists use advanced diagnostic methods, such as ultrasound, CT scans, and cystoscopy, to accurately assess and diagnose urological conditions. These tools help provide precise treatment plans and monitor the progress of the disease.

Treatment Methods: Treatment can vary based on the condition but may include medications, lifestyle modifications, or surgical procedures. For example, a urologist may perform minimally invasive surgeries to remove kidney stones or recommend hormone therapy for prostate issues.

Patient-Centered Care: The best urologists prioritize patient comfort and confidentiality. They offer detailed consultations to discuss symptoms, treatment options, and potential outcomes, ensuring that patients are well-informed and involved in their treatment decisions.

Choosing the Right Urologist: When looking for the best urologist in Jhunjhunu, consider qualifications, experience, and patient reviews. Recommendations from general practitioners or other healthcare professionals can also guide you to reputable specialists.

Whether you are seeking a physiotherapy hospital in Jaipur for rehabilitation, an ENT specialist in Bikaner for ear, nose, and throat issues, or the best urologist in Jhunjhunu for urinary and reproductive health concerns, Rajasthan offers a range of qualified professionals and facilities to meet your healthcare needs. By understanding the services and expertise of these providers, you can make informed choices and receive the care you need for optimal health and recovery.

[activelifestyleinsights]

Strength Training for Seniors: How to Stay Strong and Healthy After 50

Growing older doesn’t mean slowing down! 💪 Strength training after 50 is one of the best ways to stay active, independent, and healthy as you age. Whether you’re looking to improve mobility, boost energy, or just feel stronger, strength training has you covered.

Check out the Strength Training for Seniors Guide and learn how you can stay fit and feel amazing well into your golden years. 🌟

Here’s what you’ll discover in the guide:

Why strength training is essential for seniors – It’s not just for younger folks! Regular strength training helps prevent muscle loss, keeps your bones strong, and improves balance, reducing the risk of falls.

Simple exercises for seniors – You don’t need a gym! From bodyweight exercises to resistance bands, these easy-to-follow workouts fit perfectly into your routine, no matter your fitness level.

How to start safely – No need to be intimidated. This guide covers everything from proper form to workout progression so you can build strength at your own pace.

Nutrition tips to fuel your body – Learn how to nourish your muscles and bones with the right foods, making your strength training efforts even more effective.

Whether you're new to fitness or looking to improve your routine, it’s never too late to take control of your health. Strength training helps you stay strong, mobile, and full of life. ✨

Ready to get started? Read the full guide here and take the first step toward a healthier, stronger you!

fitover50 #bestoftheday #fitover40 #getwellsoon #fitness #fitnessjourney #fitnessgoals #fitnessmotivation #fitnesslife #fitnessmodel #gymmotivation #fitnessblogger #powerworkout #confidence #bodypositive

[vexxerveesvoice]

The Kabbalah of Writing: Chapter Five Writing Exercises

As a Jewish writer, I've been wanting to explore more about how to connect my writing to my spiritual and religious practices. As a first step towards this, once a week I will be responding to each of the writing exercises provided in Sherri Mandell's The Kabbalah of Writing. For the sake of being careful of copyright, I will not be posting the questions themselves. I encourage fellow Jewish writers to follow along.

The plumbers came to give a quote for fixing our kitchen and bathroom today. The contractors handling the remodel have left the dishwasher, fridge, kitchen sink, toilet, and bathroom sink disconnected for over a week, so we called another plumber to get the job done quicker. Two men wandered inside, slipping apple red covers over their shoes. -- A sixteen-ounce blueberry muffin latte with oat milk, since I couldn't use the kitchen sink Three books on the Jewish life cycle and one on counting the Omer, along with a set of cards An e-book bencher for following traditional Jewish prayers throughout the day Considered but not bought: a book about incorporating liturgy into daily life -- One man held a tablet, scrolling through the pre-set repair options and selecting the items the team would need to complete our space. The second strolled through the kitchen, shining his phone flashlight underneath the sink to get a better look at the poorly-done piping. I fiddled with my Magen David necklace while they made their observations and tapped away at the tablet, muttering to each other about parts and labor costs. Less than fifteen minutes later, they were out the door, sitting in their truck finishing up their list of supplies. I left not far behind them to pick up my morning coffee, kissing the mezuzah in my car as I pulled out of the driveway.

I don't have any recent flash essays to work with, so I'm skipping this prompt.

A black and red one-piece uniform, half-skirt on the left, legging on the right, splattered in sequins and consisting mostly of velvety spandex. Our silks were black, grey, and bright red. We usually performed in the pouring rain. That's what happens when you grow up a color guard kid in western Washington, where the rainy season and your performance schedule weave together like a braid. This year's season, we performed to a medley of video game themes and I, an inexperienced freshman, was thrown onto rifle and sabre along with the seniors. I spent much of my rehearsal time watching the evening sky in awe, watercolor reds and purples thick and stark against rigid blue mountains just behind our colossal grandstand. At our last competition, our coach changed our choreography between prelims and finals. Somehow, we won best auxiliary anyway. I don't think I saw any seniors with a dry eye after that. My lips still remember the smooth, cold feel of the award as I kissed it underneath the sobbing sky. -- Black leggings and a sweatshirt bought from Amazon contrasted with bright white suspenders. A cheap, ill-fitting black hat matched with our cheap, ill-fitting black performance shoes. I think we used the same silks as our freshman year. Only five of us competed my senior year of high school. B, a fellow senior, was our captain. She'd already done three years of DCI at that point. She was an obvious choice. We were joined by our fellow senior, K, and two underclassmen. Our show theme was James Bond and, without a coach, we were expected to write most of our choreography alone. At our only competition, we managed to scrape by into finals. I still don't know how we did it. -- A black and gold sequined uniform top paired with long flared black pants. Our hair was usually doused in glitter and our silks were tattered gold and black sewn together. Culture shock was probably the best way to describe the transition from high school to college color guard. Not needing to compete was nice, but the biggest shock was our treatment from the band director. S was the kindest, most supportive, most energetic director I could have asked for. He always encouraged the band to cheer for us after particularly difficult runs, he let us take third quarter off to rest after performing, he made sure we were fed when we showed up for gigs. It may not have rained in Idaho as much as Washington, but the 70-degree dome kept us cozy and dry even when it did. Our first year may have been a little messy, but I finally found somewhere to thrive.

Video Games I still haven't played Halo or Kingdom Hearts, despite having performed to the themes for an entire season. The brass sections had a great time throwing Halo references at each other. I think most of us were confused about why the third game, one we'd never heard of and that I've never heard about since, was included, but the music was good so it didn't particularly matter. Our coach was hard on us, expecting great things, but she cared for us deeply and we got results. I'll never know why our band director fired her. Marathon This was a mess. The color guard was in shambles. Our coach was replaced and the new one wasn't quite right. Our uniforms were thin and cheap, leaving us freezing in the pouring autumn storms. We all hated the theme - none of us liked running and none of us thought it was particularly engaging for an audience. I think we played Chariots of Fire, but that's the only piece I remember. It was a forgettable year. Leviathan I don't think a single one of us had read Moby Dick when our band director selected this theme. I don't think a single one of us picked it up afterwards. I'm still mad that he decided the three-person color guard should be an abstract representation of the ocean instead of sirens. It's not like we had a coach to fight for us, though. We were on our own. And we would remain that way the whole year. James Bond This could have been good, had we been up to snuff. The color guard still lacked a coach, although we'd recruited some new members. We, the seniors, tried to make the best of it. We all bought our own uniforms, doing our best to find something comfortable and within the theme. We wouldn't find a coach until winter season. We were on our own again, with a band director who couldn't stand us.

My toes taste the dusty heat of summer astroturf through my socks, shoes long since discarded as we practice marching basics again. The 90-degree heatwaves lick my sweaty skin, beckoning me to rest in the shade beneath the trees just on the other side of the street, but I'm the captain, so I can't leave. My stomach claws at my diaphragm, complaining that all I've eaten today is a few cubes of watermelon. The nerves get to me too much if I eat anything else. My hands begin to sting almost as much as my throat rasps, abused by the clapping and shouting it takes to command the attention of 20-odd 20-somethings for a week.

I don't save my discarded portions of used work, so I don't have discards to use for this exercise.

I'm terrible at using boundaries. The thought of being abandoned or discarded because I'm not ready to do something yet or because I don't want to do something terrifies me. I don't say no to people. I can't say no to people. I always do that which seems to make others happiest, from my work to my friendships and relationships. When I start to stand up for myself or establish boundaries, people leave me almost immediately. It's been such a pattern that I don't know how to escape it and live strongly and fully as myself with my needs and expectations clearly laid out. I don't say no. I can't. It leaves me alone and terrified.

I was 10 years old when she decided I wasn't worth her time. It was a simple misunderstanding which left me unmoored and alone, with a mother refusing to speak to me for days on end because I wouldn't follow her whims. All I wanted to do was not have to travel three hours one way multiple times per month for an activity I didn't want to dedicate my life to. I wanted to keep riding horses, I enjoyed it and found it interesting, but I didn't want it to be my profession. I didn't understand why she decided that meant I was not to be spoken to, that I was to be shunned, to be scorned, to be screamed at for hours on end. I didn't understand. I still don't understand. I don't understand why now, fourteen years later, you still stab at me for this. I don't understand why you refuse to hear me when I try to make amends or explain. It terrified me then. The memory of your fury still terrifies me now.

I don't have any true enemies, so I don't think there's anything I could really write to for this prompt.

[helpinghearts1]

Helping Hands Therapy

Helping hands therapy includes fabrication of custom splints, patient-specific exercise programs, scar management and edema reduction techniques, and daily living skills training.

Current research in this area is limited and focused on disorders outside the scope of hand therapy practice. Additional research to evaluate outcomes such as activities/performance, quality of life and functional/activity performance is needed.

Strengthening Exercises

Your hands are one of the helping hands therapy muscle groups in your body, yet they play a major role in your daily function. Hand therapy exercises can help strengthen the muscles and tendons in your wrist, fingers, thumb, and other joints to support your body’s movement and help reduce pain.

A common strengthening exercise in helping hands therapy involves pinching a soft foam ball or putty between the tips of your fingers and thumb. This can help increase finger and thumb strength and improve dexterity. You can do this exercise two to three times a week, with 48 hours of rest between sessions.

Another simple strengthening hand therapy exercise involves sliding a pen across your thumb, index finger, and middle finger. This helps to boost motor skills and can be done with different resistance levels of the therapy putty. Using the same type of putty, you can also try rolling it out into a longer cylindrical shape and spreading your fingers to add more challenge.

Flexibility Exercises

These hand therapy exercises help to stretch out the muscles and tendons that can become short and tight with repetitive activities. They are particularly useful for those with tendinitis, which can cause pain in the wrists and fingers.

Among the most important hand flexibility exercises are thumb extension and flexion. For these, place your hand palm-down on a flat surface and slowly move your thumb inside and outside of the palm to stretch it. This is also known as thumb adduction and abduction.

Another common hand flexibility exercise is finger stretching. Rest your forearm, hand and fingers on a table or other flat surface and gently curve your fingers into a “claw” position.

Performing these hand exercises can help you gain more flexibility and dexterity. They can even give you temporary or longer-term relief from pain and numbness in the hands. However, it is always best to work with a physical therapist to learn these hand therapy exercises, as they are very advanced and may result in injury if not done correctly.

Coordination Exercises

Coordination exercises improve proprioception, which is the body's awareness of its position in space. This helps prevent sprains and other injuries that can occur during exercise, such as torn ligaments or pulled muscles. Coordination drills also help improve balance, posture and muscle control.

Hand-eye coordination is a critical ability for seniors to perform everyday activities, from picking up a utensil to reading a book. Incorporating hand-eye coordination exercises into daily activities can strengthen this skill and help prevent further decline.

Some simple coordination exercises include screwing a towel up to the ceiling and then down again, catching a small ball in your hands (try a balloon for an easier option), and doing medicine ball throws. These can be done from various positions, including standing, squatting, kneeling or on your back. Adding a challenge like dribbling a small basketball requires both the eyes and hands to coordinate with one another. The advanced example of juggling multiple balls requires even more coordination and eye-hand coordination.

Wrist Stretches

A physical therapist can teach you wrist stretching occupational therapy services that can relieve pain, improve movement and prevent future problems. The stretches are simple and can be done anywhere. A physical therapist can also teach you how to use exercise bands or light weights. They may recommend other exercises to strengthen the hand and wrist muscles. These include exercises that stretch the thumb by pulling it back gently, relaxing and then stretching again. These stretches can also help you relieve pain from arthritis, including rheumatoid arthritis and osteoarthritis. They can also prevent ganglion cysts, which are fluid-filled lumps that develop on the back of the wrist.

To do a wrist flexor stretch, you need to be comfortably sitting or standing with a flat surface in front of you. Rest the palm of your extended hand on the surface and slowly start bending it downward to point your fingertips towards the floor. Hold the stretch for 15 seconds, then swap arms and repeat.

[citynewsglobe]

[ad_1] Throughout the U.S. and the world, well being and health golf equipment dot the landscapes. Current generations have found and brought significantly the connections amongst train, high quality of life and longevity. Trying good and exuding vitality are necessary; so is feeling properly and protecting out of the hospital. But many well being fans have but to understand the hormonal advantages that include a constant and various bodily health regime. The truth is, a number of classes of train bear straight and positively on hormones in each amount and high quality. Optimizing hormones by means of vigorous bodily exercise yields good outcomes by way of psychological and religious well being as properly.Particular Workouts and Their AdvantagesResistance Coaching and TestosteroneAfter all, organic intercourse performs a key function in testosterone ranges, males on the whole possessing larger quantities than females. Nonetheless, train can successfully enhance relative testosterone in each sexes, permitting for larger athletic efficiency, higher emotional temper, stronger reminiscence and mathematical prowess. Muscle development, bone density and elevated libido are additionally doubtless outcomes. As people age, they're extra topic to weight problems, cardiac points and type-2 diabetes. By sustaining or bettering testosterone presence, they assist to chase away these ravages so widespread within the senior years.Resistance coaching consists largely of lifting, pushing and pulling weight, typically repetitively. Over time, trainers and physiologists have conceived extremely concentrated workout routines to focus on the varied muscle teams. These are achieved utilizing specially-engineered machines, free weights and versatile resistance bands. Newbies ought to seek the advice of with a licensed coach as to the best way to start such a routine.Mitigate Stress with Yoga and StretchingThe causes of stress are many and different. From work points to relationships to a genetic predisposition to anxiousness, stress has many roots and a number of signs like shallow respiratory, muscle stress, quick mood and lowered immunity. Though the causes are generally intractable, the signs and results of stress are sometimes well-addressed by yoga observe. Stress elevates cortisol and adrenaline to an unhealthy diploma. Really, excessive ranges of those hormones for a sustained interval can actually age an individual's cells. Research produce proof that a number of weeks of normal yoga observe -- the postures, regulated respiratory and meditation as an built-in entire -- present a decline in mobile irritation and excessive cortisol. Even higher information is that minutes of each day observe, not hours, can result in these spectacular outcomes.Excessive Depth Interval Coaching Can Foster Human Progress HormoneUsually referred to easily as HGH or, alternatively, somatotropin, human development hormone is synthesized in and launched from the pituitary gland. HGH features to stimulate development in people previous to maturity. But it's nonetheless out there after the age of 18 and may also help promote a way of youth and well-being into outdated age. A key catalyst in boosting HGH is high-intensity interval coaching (HIIT). This sequence of workout routines serves as an cardio/anaerobic hybrid the place a participant will intersperse sudden and violent resistance repetitions with a gentle cardio exercise. Period typically lasts an hour or so. All of that is punctuated by transient relaxation durations. HIIT is likely to be an excessive amount of for rookies or these of their senior years. In that case, contemplate breaking the sequence up into particular person workout routines like kettlebell coaching, squats and so forth. Combining one or two of those -- or doing all of them at a slower tempo -- can nonetheless present some advantages and may go because the finest workout routines to spice up HGH launch.Using Aerobics to Launch EndorphinsEndorphins

are the "really feel good" hormones which can be typically launched after an prolonged interval of cardio exercise. Such hormones have a status as pure narcotics and temper elevators. In a 2022 examine of post-menopausal, chubby girls -- lasting about three months -- cardio train carried out not less than thrice every week led to a extra helpful studying of the quantity of intercourse hormones being generated. Train was coupled with weight loss plan on this examine. Apparently, members additionally skilled much less despair. this isn't shocking since cardio train spurs the manufacturing of endorphins, even because it inhibits stress hormones like cortisol. The "runner's excessive" after an extended trek is the results of this endorphin surge, making the runner extra relaxed and extra cheerful.Thoughts-Physique Practices for Hormonal ConcordAs famous above, yoga may be instrumental min suppressing stress hormones and enhancing wellness. Different disciplines that interact thoughts and physique have related advantages. The far jap practices of Tai Chi and Qijong. In response to a 2011 article within the American Journal of Well being Promotion from 2011, the frequent self-monitoring and physique consciousness relative to those practices promotes the "balanced launch of endogenous neurohormones," yielding an array of therapeutic processes. Different disciplines requiring intense synchronization between thoughts and physique -- Pilates or karate, e.g. -- can boast of comparable outcomes.ConclusionAs this information demonstrates, exercising to enhance the hormone profile doesn't inevitably contain lengthy hours in a fitness center nor a each day dedication. The hormonal or endocrine system is delicate to the variations between even the reasonably lively way of life versus the sedate way of life. Reacting to sure workout routines, glands will inhibit problematic hormones whereas rising helpful ones. This underscores the significance of bodily health to high quality of life. [ad_2] Supply hyperlink

[joanna-vane]

And I’ve been making a list Of all your so called “big plans” And I'm really having trouble Cause it’s longer than the stretch of my attention span Wait, what were we talking about again?

Birthday — 30 May 2004 Zodiac Sign — Gemini Sun, Libra Moon, Leo Rising MBTI — ESFP Enneagram — Type 4 Primary Vice — impressionable Primary Virtue — talented  Element — Air

Overview:

Mother — Unknown Father — Rodger Vane Mother’s Occupation — Unknown Father’s Occupation —Addict/Abuser Family Finances — lower class Birth Order — Only child Brothers —  N/A Sisters — N/A Other Close Family — unknown  Best Friend — Sutton; a girl from her school whos family was also very poor. Parents were both drug addicts and stole copper piping from the neighborhood to support their living. Joanna met her at school and spent most of her free time with her when allowed. A bad influence - would come up with the ideas and Joanna would act on them. Mercer; another girl from school who was in the system. Spent nearly all of her time with Joanna as an escape from her group home. A follower but was at least nice. Other Friends — Kids she knew from school. Kids she knew from going to local concerts. Girls from her dance school. Enemies —  her Father Pets — none yet Home Life During Childhood — treated like a burden her whole life. Severely abused her entire life by her father. Was always left hungry and dirty. Used to make money to fun her father addiction. Town or City Name(s) — Fitzroy, Australia What Did His or Her Bedroom Look Like — a small room with just a bed, a closet, and a desk. Not decorated and had two giant locks on the outside. Any Sports or Clubs — dance company Favorite Toy or Game —could never afford games; does enjoy skiball Schooling — went to public schooling in Australia and graduated as a senior. Currently on the run to attend PrideU Favorite Subject —Biology Popular or Loner — a loner due to being dity and poor all through primary school. Slowly became a bit popular as Joanna got older. Important Experiences or Events — shifting for the first time at the age of 5. Getting arressted for the first time. Stealing her first diamond ring. Nationality —Australian Culture — Australian Religion and beliefs — non practicing

Physical Appearance:

Face Claim —  Maddie Ziegler Complexion — tanned freckled clean skin Hair Colour — light brown Eye Colour —light green Height — 5’5” Build — Tall, slim, toned Tattoos — none as of now Piercings — Double on her ears Common Hairstyle — Long, loose waves, either down or pulled up in a messy bun Clothing Style — alternative, punk, band tshirts, doc martens and converse Usual Expression —

Health:

Overall (do they get sick easily)? — when she was little she was always sick Physical Ailments — nothing besides acne Neurological Conditions — none Allergies —  none Grooming Habits — she has a rigorous skin care routine and cannot go a day without showering Sleeping Habits — either too much or too little Eating Habits — very concious of what she eats - but does love to go get snacks from the store - has always had to worry about price of food or where she would get her next meal Exercise Habits —  she works out daily in any form of dance or a jog Emotional Stability — very short fuse and her emotions can range from rage to love - can get scared rather easily by reaction - flich for fear of physical abuse Sociability — Very outgoing and not afraid to talk to anyone just doesnt mean it will always be nice Addictions — Nah Drug Use — no thanks  Alcohol Use — steal beers from the corner store

Your Character’s Character:

Bad Habits — impulsive, has a bit of a temper, reckless, tends to over romanticize situations, vile and viper tongued, willing to do as others say for praise or to be liked Good Habits — very determined, tenacious, head strong, very smart and very talented Best Characteristic — she really has the best intentions when she is trying, she is very smart intellectually and street smarts, she is tenacious and won’t give up until she has what she wants Worst Characteristic — vicious, kleptomaniac Worst Memory - turning into a lizard for the first time as a child; being kicked across the front lawn for it and locked in a cage until she turned back Best Memory — turning into a lizard for the first time ; have her freedom in her own way and a sense of purpose and a chance of history Proud of — magical ability, dance talent, and history Embarrassed by — her lack of money, he father, doing wrong Driving Style — wreckless at times Strong Points — talented and tenacious Attitude — unbothered, vile, goofy Weakness — money, stealing Fears — failure/displeasing someone she looks up to Phobias — nothing serious Secrets — she ran away from her abusive father   Regrets — getting caught/arrested Feels Vulnerable When - when someone truly sees her Pet Peeves — incompetence Conflicts — tbd  Motivation — to not end up like her father, to find out who her mother was and why she is a lizard shifter Short Term Goals and Hopes — to start college and make something of herself, find real friends, dance Long Term Goals and Hopes — to graduate college, either dance professionally or join RAS Sexuality — bisexual Day or Night Person — night Introvert or Extrovert — Extrovert! Optimist or Pessimist — both  Greatest Want — acceptance Greatest Need — money

Likes and Styles:

Music — pop punk Books —fantasy Foods ���  cereal, scrambled eggs, gas station snacks Drinks — iced coffee with splenda, diet coke, and iced water Animals — lizards Sports —  dance and surfing Social Issues — pro magik Favorite Saying —“yeah right” Color — black and any shade of green Clothing — trendy, grunge, punk, alternative Jewelry — wears a lot of rings and necklaces and earrings Games — hmmm TV Shows — RHONY, RHONJ, RHOM, RHOOC, RuPauls Drag Race, MTV The Challenge, and Gossip Girl  Movies — War Movies, Chick Flicks, and nostalgic animation

Where and How Does Your Character Live Now:

Home — PrideU dorm Household furnishings — whatever the college provides Favorite Possession — her doc martens Most Cherished Possession — doesn’t have any Neighborhood — PrideU Town or City Name — Swynlake Married Before — No Significant Other Before — a few boyfriends but they were never anything real Children —  None!  Relationship with Family — zero connection with her mother and has run away from her father Car — n/s Career —  student / waitress and dancer at The Court of Miracles Dream Career —  RAS - Magical Historian Dream Life —  own a home, have a career, not fall subject to the life her father has Love Life —  single and ready to mingle  Talents or Skills — very personable when being her true self, and dance  Intelligence Level — very smart almost too smart Finances — has literally only $100,000 of stolen money to her name

[pablice]

10 Minute Lower Body Workout for Beginners Over 60 to Lose Weight

Benefits of a 10 Minute Lower Body Workout for Beginners Over 60 Regular exercise is essential for maintaining good health and mobility as we age. Working out for just 10 minutes a day is a great way for seniors to stay active and reduce their risk of developing age-related muscle and bone conditions. A 10 minute lower body workout is especially beneficial for seniors, as it helps to build strength and improve balance. For seniors, the importance of exercising goes beyond just physical fitness. Working out regularly can also help to improve mental clarity, reduce stress levels, elevate moods, and improve sleep quality. Through low impact exercises like squats and lunges, seniors can stay limber, increase strength, and maintain joint flexibility. Regularly exercising can also help to keep seniors physically active and decrease the risk of developing chronic diseases like diabetes, cardiovascular disease, and arthritis. Understanding How to Lose Weight at 60 Losing weight at 60 and beyond can be a challenging endeavour. It is important to understand what the body needs and how you can achieve your fitness goals. The most important step is to have a clear understanding of what you can realistically achieve. Factors such as age, current physical fitness, health, activity level and metabolism can all play a role in how successful you will be. It is recommended to start slowly and steadily progress to more intense exercises and exercises with an increased level of difficulty. Incrementally increasing the difficulty of a workout will help to ensure that your goals can be achieved safely and with excellent results. Additionally, it is important to maintain a regular eating plan which is low in calories and balanced with nutritious foods. Lastly, it is important to stay positive and motivated to make sure that you can become successful towards your fitness journey. Equipment Needed for a 10 Minute Lower Body Workout Having the right equipment is essential to having a successful 10 minute lower body workout. The equipment needed varies depending on the exercises being done. The most basic items needed will include either a pair of dumbbells or a resistance band. If weights are preferred, then select a pair that is light enough to do several repetitions, but heavy enough to provide significant resistance. Alternatively, a resistance band will also provide an effective lower body workout. Resistance bands come in a variety of strengths and can provide effective strength building exercises. Additionally, a stable weight bench may also be necessary for some exercises. Weight benches are great for exercises such as split squats and step-ups that require balance and stability. Investing in a good weight bench is a great way to make sure that exercises can be done correctly. Wiggle room for adjusting the height is essential for those with limited mobility. Finally, make sure to have a towel and sweaty cloth to wipe down the equipment and to keep safe and sweat-free throughout the workout. Types of Exercises for a 10 Minute Lower Body Workout When it comes to a 10 minute lower body workout for beginners over 60, the key is to focus on simple, easy to execute exercises that will not take too much time while targeting the important muscles of the lower body. To get the most out of the time available, choose exercises that target multiple muscles such as squats, lunges, and step ups. Squats can be great for targeting your quads and glutes, while lunges work the quads, hamstrings, and glutes, and step ups are perfect for targeting your glutes, quads, and calves. One of the best aspects of a 10 minute lower body workout is that other exercises can easily be added to target specific areas. For example, an individual can add calf raises for their calves, deadlifts for their hamstrings, or leg curls for their inner thighs. By performing fewer exercises that target multiple muscles, you can maximize your time while still getting a full lower body workout. Determining the Correct Intensity Level When performing a 10 minute lower body workout, it is important to determine the correct intensity level. Your intensity level should be moderate to vigorous, depending on your fitness level and goals. For those who are just beginning their fitness journey, a moderate intensity level may be more appropriate. This intensity level can be achieved by performing your exercises with slower speeds and lighter weights. For those who are more experienced, a vigorous intensity level may be more beneficial. Vigorous intensity can be achieved by increasing the speed of your movements and the amount of weight being used. Both intensity levels can help you achieve your goals, but it is important to build up your endurance and strength gradually, so as to not put too much strain on your body. Doing a 10 minute lower body workout with the correct intensity will help you get the most out of your time and ensure that you are using the best practice for your body. How to Maximize Results in 10 Minutes In order to maximize the benefits of a 10-minute lower body workout, it is important to focus on each exercise. Take the time to focus on proper form and proper repetition. This includes controlling the speed of each repetition and focusing on incorporating the entire lower body's muscles in the movement. It is also helpful to complete two to three sets of each exercise so that all of the muscles are being worked and challenge one another. Working in intense bursts can also help maximize the benefits of the workout. Try completing as many repetitions of the exercise as possible in 30 to 60 seconds before taking a 45 to 90 second rest. This will help to get the most out of every exercise and ensure that you are targeting all of the muscles properly. As your strength and endurance increase, take a few minutes to increase the intensity or duration of the workout. Creating a 10 Minute Workout Routine Creating a 10 minute lower body workout routine for beginners over 60 years of age can be a challenge. In order to maximize the benefits, it is important to choose a few lifts or exercises that target major muscle groups. A beginner can either focus on an individual exercise such as squats or leg curls or they can combine multiple exercises for a full lower body routine. It is also important to use proper form when completing the exercises and to increase intensity as fitness levels improve. When selecting exercises for a 10 minute lower body workout, it can be helpful to choose a combination of compound and isolation exercises. Compound exercises use multiple muscle groups at once and are typically pushing or pulling motions. Isolation exercises target a single muscle group and typically involve a single joint. Combining both types of exercises can be beneficial for a balanced routine. Examples of compound lower body exercises include squats, lunges, and deadlifts while glute bridges, leg curls, and calf raises can be used as isolation exercises. Stretching for a 10 Minute Lower Body Workout Stretching is an important element of any lower body workout for beginners over 60. It can ensure that muscles, ligaments and tendons that have been working hard while exercising are able to relax properly and return to their original length. This ultimately helps to reduce the risk of injury and muscle soreness. Exercises such as calf stretches, hip flexor stretches, hamstring stretches, and quadriceps stretches can all form part of a warm up and post-workout stretching routine. It is important to hold each stretch for 20-30 seconds, breathing deeply and trying to relax the targeted muscles as much as possible. This should be done both before the workout to help warm up the muscles as well as afterwards to give them time to cool down and recover. Beginners over the age of 60 should seek professional guidance before stretching or partaking in any exercise routine. This will help ensure that the routine is appropriate and the intensity levels are correct for their level of fitness. What are the Benefits of a 10 Minute Lower Body Workout for Beginners Over 60? A 10-minute lower body workout can help improve posture, balance, strength, and mobility for those over 60. It can also help reduce the risk of injury, improve flexibility, and help maintain a healthy weight. What Equipment is Needed for a 10 Minute Lower Body Workout? A 10-minute lower body workout can be done with minimal equipment. Some pieces of equipment that could be used include a resistance band, dumbbells, a balance ball, or a stability ball. What Types of Exercises Can Be Included in a 10 Minute Lower Body Workout? Exercises that can be included in a 10-minute lower body workout include squats, lunges, calf raises, glute bridges, clamshells, and single-leg step-ups. How Can I Determine the Correct Intensity Level for My 10 Minute Lower Body Workout? The intensity level of your 10-minute lower body workout should be based on your current fitness level and goals. If you are a beginner, it is best to start with lower intensity exercises and then gradually increase the intensity as your fitness level improves. How Can I Maximize Results in 10 Minutes? To maximize the results of your 10-minute lower body workout, focus on form and proper breathing. Make sure to pause between sets and use proper form to ensure that you are getting the most out of your workout. How Can I Create a 10 Minute Workout Routine? To create a 10-minute workout routine, start by selecting the exercises you want to include and then decide on the number of sets and reps. Make sure to include a warm-up and cool-down. What is the Benefit of Stretching for a 10 Minute Lower Body Workout? The benefits of stretching for a 10-minute lower body workout include improved flexibility and range of motion, increased circulation, and improved posture. Stretching can also reduce the risk of injury and help to improve your overall mobility. Read the full article

[wallpilates]

Wall Pilates for Seniors: Strengthening Mind and Body as You Grow Older

People will inevitably experience a range of physical and mental changes as they age. Though time cannot be stopped, we can ensure that as we age, our lives become healthier, longer, and more meaningful. For senior citizens, wall Pilates is one such best home workout. This exercise method can greatly enhance both physical and mental well-being because it is both low-impact and high-impact. This article will go over the benefits of wall Pilates and highlight how it can make older adults stronger both physically and mentally.

Comprehending Pilates

Strength, flexibility, and body awareness are all improved with the low-impact wall pilates benefits exercise program.  A variation on traditional Pilates called wall Pilates uses a wall to support and direct different exercises. Because it provides stability and balance, this method is especially helpful for seniors as it lowers their risk of injury.

Topmost Advantages of Wall Pilates for Seniors

Here are some of the most essential benefits of Wall Pilates for Seniors:

Strengthening: As we age, it's critical to maintain and increase our muscle strength. Seniors can maintain their strength and independence with Wall Pilates' resistance exercises that focus on different muscle groups.

Posture Improvement: Seniors frequently have problems with their posture. Wall Pilates helps seniors prevent muscle imbalances, lessen back pain, and improve their posture by emphasizing body awareness and alignment.

Better Balance: Retaining balance is one of the main issues that seniors deal with. By concentrating on core strength and stability, wall Pilates exercises can help older adults lower their risk of fractures and falls.

Increased Flexibility: Our flexibility may decline, making daily tasks more difficult. Stretches and exercises that increase flexibility are incorporated into wall Pilates, which helps to make daily tasks more manageable.

Mental Advantages: Wall Pilates is the best home workout for mental health in addition to physical health. Because the exercises are mindful, they promote better concentration, stress relief, and relaxation.

How to Get Started with Wall Pilates?

See Your Doctor: To make sure an exercise program is safe for you, you must speak with your doctor before beginning any new one.

Select a Qualified Teacher: Seek out a Pilates teacher with certification and senior teaching experience. They can modify the workouts to fit your unique requirements and physical constraints.

Start Slow: Work your way up to increasingly difficult exercises by beginning with simpler ones. It's imperative to be aware of your body to refrain from wall pilates benefits from doing it.

Use the Right Equipment: Resistance bands, foam rollers, or Pilates balls are a few examples of the equipment that wall Pilates may require. Make sure you utilize them properly and securely.

Conclusion

An all-encompassing strategy for preserving and enhancing our physical and mental health as we age is Wall Pilates for seniors at Wall Pilates. This type of exercise, which emphasizes strength, flexibility, balance, and posture, can make an active and satisfying life for older adults. Always remember to work with a certified instructor and speak with your healthcare provider to ensure that your Wall Pilates practice is safe and meets your needs. Seniors can live longer and better throughout their golden years by strengthening their bodies and minds.

[thefitnesshut]

Enhance Your Workout Routine with Resistance Band and Foot Pedal A Perfect Fitness Combo

In today's fast-paced world, finding time to hit the gym can be a challenge. However, staying fit is non-negotiable. This dilemma has led to the rise of home workouts, and with it, the demand for versatile and compact fitness equipment. One such game-changer in the fitness world is the Resistance Band with Foot Pedal – a small yet powerful tool that can transform your home workouts. In this article, we will explore the benefits and versatility of this innovative fitness gear.

1. Compact and Portable: One of the primary advantages of the Resistance Band with Foot Pedal is its portability. Unlike bulky gym equipment, this compact gear can be easily packed in your bag, making it perfect for travelers, busy professionals, or anyone with limited space at home.

2. Full-Body Workout: Don't be fooled by its size; this resistance band offers a full-body workout experience. With the foot pedal providing stability, you can engage in various exercises targeting different muscle groups. From leg curls and lunges to chest presses and rows, the possibilities are vast, ensuring you can achieve a comprehensive workout without the need for multiple machines.

3. Adjustable Resistance: Whether you're a beginner or an advanced fitness enthusiast, the Resistance Band with Foot Pedal caters to all fitness levels. Its adjustable resistance levels allow you to gradually increase intensity as your strength improves, making it suitable for individuals of all ages and fitness backgrounds.

4. Enhanced Flexibility and Balance: Working out with resistance bands enhances flexibility and balance. The constant tension during exercises engages stabilizing muscles, improving your overall balance and flexibility. This is particularly beneficial for individuals recovering from injuries or seniors looking to maintain their mobility.

5. Incorporate Variety: Boredom is the enemy of consistency in any workout routine. The Resistance Band with Foot Pedal offers a wide range of exercises to keep your workouts exciting and challenging. You can easily switch between different exercises, ensuring that your fitness regimen remains engaging and motivating.

6. Affordable and Cost-Effective: Compared to expensive gym memberships and elaborate home gym setups, this fitness combo is incredibly affordable. It offers an economical solution for individuals who want to stay fit without burning a hole in their pocket. Investing in this versatile equipment is a smart choice for your physical and financial well-being.

7. Suitable for All Ages: Fitness knows no age limits. Whether you're a teenager, a working professional, or a retiree, the Resistance Band with Foot Pedal is accessible to everyone. Its low-impact exercises are gentle on joints, making it ideal for older adults or individuals recovering from injuries.

the Resistance Band with Foot Pedal is a fitness game-changer that brings the gym to your doorstep. Its compactness, versatility, and affordability make it a must-have for anyone committed to their health and well-being. So, why wait? Elevate your fitness journey with this innovative fitness combo and experience the transformative power of home workouts.

For More Info:=

Pedal Resistance Band

Best Foot Pedal Resistance Bands

Foot Pedal Resistance Band

[stayjoy]

5 Exercises For Seniors To Lose Belly Fat: Trim Your Waistline

Are you looking for the best exercises for seniors to lose belly fat and confused about which one is easy for you? Don't worry here we have listed the best exercises that are suitable for all ages. Fat in the body can cause a lot of health issues, and if you are an older or senior person, then it is necessary for you to always be sure to maintain your belly area in shape. For patients with diabetes, heart disease, and other health issues, this is a must to keep your belly area in shape. Experts always recommend that you do a regular workout to avoid grabbing fat in your abdomen area.

Exercises For Seniors To Lose Belly Fat But sometimes, it becomes difficult to do regular workouts due to joint pain, muscle pain, and not having enough energy like younger people. No matter whether you are obese or skinny, the fat in the abdomen area is not good for you.   You are an older person, and this article is dedicated to you. We have done all the research to find out the best workout for seniors that helps them shape their belly area.

Target Overall Body Fat

Spot reduction is a total myth; you melt fat overall from your body. So not only should you target the belly, but you also need to burn overall body fat to get a healthy physique. You need to boost your metabolism by consuming more oxygen and eating healthy fruits and vegetables.

The low-impact workout that doesn't strain your joints

Exercises For Seniors To Lose Belly Fat We know you can't do HIIT workouts or heavy workouts like adults. That is why you are searching for the best exercises for seniors to lose belly fat. You can't do jumping and pushing workouts like younger people do. So this low-impact workout helps you to get back into shape. Some of the best workouts for seniors are listed below.  

#1. Walk and Brisk Walking Burns Calories

Exercises For Seniors To Lose Belly Fat The most simple and easiest low-impact workout is walking, especially brisk walking. If your legs are working fine, then it is good to walk regularly to stay in shape. Compared to a normal walk, brisk walking burns more calories. A brisk walk means walking faster than you can. At this age, it is difficult for you to run or jog. But a brisk walk gives you the same benefits as running. So start today, wear your favorite sneakers, and walk briskly for 30 minutes.

#2. Tai Chi For Seniors: The Perfect Workout For Seniors

Exercises For Seniors To Lose Belly Fat For seniors, tai chi is becoming a popular workout option. Tai chi is a slow workout that has a great impact on your overall health. Regular tai chi workouts help improve your balance and coordination. It is slow, but it is a great workout for seniors. Also good for your joints and bone health. It makes your joints more flexible and improves your range of motion. You will also feel more relaxed and stress-free after doing tai chi. So start today to join a tai chi club near you and enjoy the benefits of tai chi.  

#3. Do Yoga and Pilates to Melt Belly Fat

Exercises For Seniors To Lose Belly Fat Yoga and Pilates are low-impact workouts that help you stay in shape. The best thing about this workout is that you can do it at home without any professional guidance.   The most famous yoga asana is sun salutation (Surya Namaskar workout), which is a combination of 12 yoga asanas that are great for your overall fitness and weight loss. Pranayama and Kapalbhati yoga asanas are also good for melting fat from the body. Also do some easy pilates exercises such as the pilates chair, pelvic curl, chest lift, leg circle, and leg stretch.   

#4. Resistance Band Exercises For Seniors

Resistance Band Exercises For Seniors Resistance bands are amazing workout accessories that help you stretch your muscles and strengthen your body. Using a resistance band is a good idea because it is a good alternative to dumbbells and weights. Resistance band exercises are low-impact and don't put much strain on your muscles or joints. The control is in your hands; you can make it more difficult or easier. You can do resistance band exercises at home. There are many versatile exercises, such as arm curls, bicep curls, chest presses, shoulder presses, tricep extensions, and much more. Always prefer a high-quality resistance band to get the best benefits.

#5. Join Zumba Dance: A Fun Way to Get Involved in Standing Workouts

Exercises For Seniors To Lose Belly Fat Yes, Zumba is also a good way to get in shape. Simply play your music, start dancing, and enjoy your workout. Most of Zumba's workouts are good for seniors. Do every step slowly and with proper technique. Focus on your breathing and posture. You can do it at home by playing Zumba dance music or joining nearby Zumba classes that provide the best workout for seniors. It helps to energize your body and burn calories as well.   

Watch Your Food Choices

Eat a balanced diet for weight loss After all, 80% of fat depends on your food choices and 20% on your physical activity. So you should also invest in a healthy diet plan and include some fresh fruits and vegetables in your daily diet. Prefer to always eat freshly made meals and avoid oily, sugary-rich foods, processed foods, and starchy vegetables. You need to eat a balanced diet to maintain a healthy physique. And don't forget to drink enough water to hydrate yourself. Wrap It Up The above-listed 5 exercises for seniors to lose belly fat will definitely help you trim your belly or waistline. You should do at least 30 minutes of regular workouts to get fast results and also focus on improving your performance daily. With those exercises, you should also focus on healthy eating and adopt an active lifestyle. It all helps you look younger than your age. Read the full article

[ostudionz]

How Pilates Classes Cater to Individual Fitness Goals?

Pilates is a popular form of exercise that focuses on improving core strength, flexibility, and balance. It's become increasingly trendy in recent years as it has been shown to improve overall health and wellness. 

The Best Pilates classes Christchurch are usually taught by certified instructors who help their students work on specific areas of their body during the session using various tools like resistance bands, weights, and yoga balls.

Let’s explore the benefits of Pilates classes for maintaining fitness!

Pilates is a low-impact exercise routine

Pilates is a low-impact exercise routine, which means it's great for people with joint or back problems and can't do high-impact workouts such as running or jogging. Pilates also has many benefits that other types of exercise don't offer:

It improves strength in your core muscles to help you maintain good posture throughout the day.

It improves balance by strengthening both sides of your body equally so you're less likely to fall over when standing on one leg or walking up stairs.

Pilates has extensive focus on core muscles

Pilates is a form of exercise that focuses on the core muscles. The core consists of your abdominal and back muscles supporting the spine. This means that Pilates classes Christchurch can be helpful for improving posture as well as preventing injuries such as lower back or hip pain.

In order to understand how Pilates works to improve core strength, it's important first to identify what exactly makes up our "core." There are many different ways to define this term: some people think about it in terms of one large muscle group (like their abdominals), while others break down the body into smaller sections (such as hips or shoulders). 

Pilates exercises have the ability to improve your posture

Pilates exercises are a great way to improve your posture. When you exercise, it's easy to slouch or bend over. This can cause back pain and stiffness that lasts for days after exercising. Pilates helps train the muscles in your core so that they're strong enough to hold up the spine and keep it straight when you stand up straight.

Pilates also improves flexibility in both body parts and mind. The stretching involved in Pilates makes it easier for people with limited mobility due to injury or age-related issues like arthritis or osteoporosis (bone disease). In addition, many people say they feel better emotionally after taking classes because of how good they feel physically!

The workout is intense and challenging but also gentle at the same time

Pilates exercises build up strength in all parts of the body, including arms, legs, and abs, while improving flexibility as well as balance which makes them an ideal choice for seniors who want to get fit without putting too much pressure on their joints.

Conclusion

Pilates is a great way to get in shape. So, think about taking Pilates classes Christchurch that can help you achieve your fitness goals. You should always consult a doctor before starting any new workout routine, especially if you have health problems or injuries.

Source By : How Pilates Classes Cater to Individual Fitness Goals?

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Exercise & Fitness - Harvard Health

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Exercise & Fitness - Harvard Health

Why is exercise so important for seniors?

Whether you were once much more physically active or have never been one to exercise regularly, now is a great time to start an exercise and fitness regimen. Getting and staying in shape is just as important for seniors as it is for younger people.

Why is exercise important for older people? Getting your heart rate up and challenging your muscles benefits virtually every system in your body and improves your physical and mental health in myriad ways. Physical activity helps maintain a healthy blood pressure, keeps harmful plaque from building up in your arteries, reduces inflammation, improves blood sugar levels, strengthens bones, and helps stave off depression. In addition, a regular exercise program can make your sex life better, lead to better quality sleep, reduce your risk of some cancers, and is linked to longer life.

Many older adults hesitate to get moving because they’re unfamiliar with the types of exercise and fitness that are effective and safe, and aren’t sure how much exercise they need to do. The good news is that any kind of movement is better than being sedentary, so there’s nothing wrong with starting small and working your way up to longer workouts. Your goal should be no less than 150 minutes of moderate intensity activity per week, but if you can’t start at that level, work up to it (and then past it). While there are many dedicated forms of exercise and fitness for adults, you also want to stay physically active throughout the day by taking the stairs, doing yard work, and playing with your grandkids.

When it comes to exercise and fitness for seniors, most can begin without consulting a doctor—but there are exceptions. If you have a major health condition like diabetes, high blood pressure, heart or lung disease, osteoprosis or a neurological disease, definitely talk to your doctor first. People with mobility issues such as poor balance or arthritis should also get advice from their doctor.

What are the best types of exercise?

While there are endless forms of exercise, experts categorize physical activity into four broad types based on what each calls upon your body to do and how the movement benefits you.

Aerobic exercise is marked by an increased heart rate. Although most aerobic exercises require you to move your whole body, the main focus is on your heart and lungs (Aerobic exercise is often called “cardio” because it challenges and benefits your cardiovascular system). Activities like walking, swimming, dancing and cycling, if done at sufficient intensity, get you breathing faster and your heart working harder. Aerobic exercises burn fat, improve your mood, reduce inflammation and lower blood sugar.

Strength training, sometimes called resistance training, should be performed two to three times a week. Squats, lunges, push-ups and the exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Do a combination of both isometric and isotonic exercises. Isometric exercises, such as doing planks and holding leg lifts, are done without movement. They are great for maintaining strength and improving stability. Isotonic exercises require you to bear weight throughout a range of motion. Bicep curls, bench presses and sit-ups are all forms of isotonic exercise.

Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Stretching can be done every day.

Balance exercises call on the various systems that help you stay upright and oriented, such as those of the inner ear, vision and muscles and joints. Tai chi and yoga are great forms of balance exercises that can help you avoid falls and stay independent well into your senior years.

How much exercise do I need?

How much exercise you should be getting depends on several factors, including your current level of fitness, your fitness goals, the types of exercise you’re planning to do, and whether you have deficits in such areas as strength, flexibility or balance.

As a general rule, 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous exercise) is recommended as a weekly minimum. As you become more fit, you’ll want to exceed that in order to reap maximum benefit. A natural way of splitting up the 150 minutes might be to do a 30-minute session five times per week, or you can break it up and do two 15-minute sessions during a single day. Adopt whatever schedule fits your lifestyle.

For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you do “total-body” workouts, that’s two sessions per week. If you choose to split your workouts to target a specific muscle group (e.g., “leg day”), that will require more frequent workouts. Just make sure you’re leaving 48 hours of rest before you re-work a major muscle.

If you have noticed problems with your balance, such as unsteadiness, dizziness, or vertigo, talk to a healthcare provider for recommendations about balance-specific exercises. Get in three half-hour workouts each week in addition to a 30-minute walk at least twice weekly.

It’s best to stretch after you have warmed up for a few minutes, or perform  stretching exercises after you completed your workout. When stretching each muscle group, take it slow and steady, release, repeat again.

But how much exercise is too much? You should expect a little muscle soreness after workouts, especially in the beginning. But if you find that your body is simply not recovering between workouts, you may be overtraining. Remember that seniors need more recovery time than younger people. With the exception of “welcome” muscle soreness, an exercise program should make you feel good. If it doesn’t, you’re probably overdoing it. That doesn’t mean you should quit, only that you should dial back the intensity or frequency of your workouts until you hit the “sweet spot” in which you’ve “tired out” your body but then recovered enough to tackle your next session with enthusiasm.

What are the benefits of exercise?

A smartly designed exercise program will benefit your body and mind in innumerable ways.

The benefits of exercise on mental health are well documented. For example, one major study found that sedentary people are 44% more likely to be depressed. Another found that those with mild to moderate depression could get similar results to those obtained through antidepressants just by exercising for 90 minutes each week. The key appears to be the release of brain chemicals such as serotonin and dopamine, which help lift mood and combat stress.

We’re all familiar with exercise’s ability to improve cardiovascular health. But how does exercise lower blood pressure? Interestingly, when you stimulate your circulatory system through aerobic exercise, you’re temporarily increasing your blood pressure by forcing the system to work harder—but when you’ve finished exercising, your blood pressure drops to a lower level than it was before you began.

Many people think of exercise as an integral part of weight loss—and, although diet is also extremely important, they’re not wrong. But what exercise burns the most calories? Generally, aerobic exercises (cardio) are great for expending calories and reducing fat. But don’t overlook the effectiveness of strength training, which optimizes your body’s ratio of lean muscle to fat (It’s also the best exercise for bone strength). There’s no Holy Grail when it comes to a single best weight-loss exercise. The best exercise to lose weight is the one you’ll do consistently. Whatever gets your heart rate up and gets your body moving—while having fun and staying motivated—is the exercise that will help you shed pounds.

What if my exercise ability is limited?

Everyone can and should do some form of exercise, even if they face severe limitations. Experts have designed specific exercises for seniors that are low-impact, safe and able to be done even from a sitting position if necessary.

If you’re concerned about fall risk, balance exercises for seniors can be done holding onto a chair or doorframe. For example, standing behind a chair, you can hold its back and lift one leg to about the height of the middle of the calf of the other leg while tightening your abdominal muscles. As you progress, you might try holding the chair with just one hand and eventually letting go of the chair.

Even core-strengthening exercises for seniors can be adapted to those with limited abilities. For example, a standard plank is done by holding yourself parallel to the floor with only your forearms and toes touching the mat. An easier version allows you to also place your knees on the mat. But a still easier method is to do the plank while standing and leaning forward. You put your elbows and forearms on a desk, table or wall while resting on the balls of your feet and keeping your back straight.

There are a variety of stretching exercises for seniors to suit people of different abilities. If holding poses on your hands and knees is out of the question, you could try a full-body stretch in which you lie on your back, straighten your legs and extend your hands along the floor past your head. Some stretches can be done while seated, such as overhead stretches and neck rotations.

In fact, other types of exercise also can be done from a seated position. Other chair exercises for seniors include bicep curls (with dumbbells or elastic bands), overhead dumbbell presses, shoulder blade squeezes, calf raises, sit-to-stands (chair squats) and knee extensions.

What exercises are best for heart health?

The best exercise program will incorporate both aerobic and strength training, since that’s the best way to strengthen your entire body, improve your endurance and ensure your long-term health. But if your main concern is how to improve cardiovascular health, then you should put a premium on cardiovascular exercises that force your heart and lungs to work harder, sending oxygen to your cells. While strength training certainly does have cardiovascular benefits, cardio workouts excel when it comes to reducing blood pressure, maintaining the health of the inner walls of your arteries, releasing enzymes that break down blood clots, and even promoting the growth of new arteries feeding the heart.

Regular aerobic exercise also significantly lowers the risk of type 2 diabetes. Although diabetes usually isn’t thought of as a heart problem, a lower risk of diabetes also lowers the risk of heart disease, since high blood sugar takes a toll on blood vessels and the nerves that control the heart. When you exercise, you call on your body’s cells to take glucose (sugar) out of the blood, which they do by becoming more sensitive to insulin, the hormone crucial to glucose metabolism. That means your cells remain insulin-sensitive long after you’re finished exercising. And since obesity is a significant risk for diabetes, exercises that help you shed fat—especially around your middle—will help you keep diabetes at bay.

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7 Hobbies Seniors Can Enjoy the Most after Retirement

One of the great benefits of retirement is having more free time, but many seniors are unaware of how to spend and enjoy this time. People often don't find time with busy work schedules and family responsibilities to pursue their hobbies. Retirement is the best time to do it.

According to professionals at West Des Moines Home Care sports, arts, and crafts can be therapeutic and relaxing for seniors and a great social activity to enjoy with friends and family. Here are some exciting hobbies seniors can enjoy after retirement.

1. Photography

Photography is a great hobby for seniors who love to capture moments, events, family gatherings, animals, and nature and make random clicks. Seniors can even take a start from their backyard. The latest cameras and software make it easier and more fun to shoot great photos. There are also a number of photography clubs where your loved one can meet other enthusiastic photographers.

2. Golf

Golf is a popular hobby among older adults who value fresh air, gentle exercise, and the opportunity to walk outdoors. It provides a low-impact cardiovascular workout, which is less strenuous on the body compared to other forms of exercise. Golf can be enjoyed solo, allowing for peaceful reflection and focus, or with a group, fostering social interaction and friendly competition. The combination of physical activity, mental concentration, and the beauty of the golf course makes it an ideal hobby for seniors looking to stay active and enjoy the outdoors.

3. Fishing

Fishing is a soothing outdoor hobby for seniors, offering a peaceful escape. Much like golf, fishing can be enjoyed alone, allowing for quiet contemplation amidst serene waters or in the company of friends and family, fostering cherished moments and camaraderie. Seniors can share the joy of fishing with grandchildren, creating lasting memories. This tranquil activity provides relaxation, connection, and the opportunity to pass down wisdom to future generations while reeling in a catch.

4. Genealogy

Genealogy is very popular among seniors, offering a fulfilling journey into their family history. They can delve into research and trace their lineage with a computer and internet access or books from the library. Many older adults who pursue genealogy end up compiling their findings into a book, leaving a legacy for future generations to cherish. This engaging hobby allows seniors to explore their roots, connect with their heritage, and create a lasting record of their family's story.

5. Music and Instrument Playing

Engaging in music-related hobbies during retirement can bring profound joy and fulfillment. Embrace the opportunity to learn and play musical instruments like the piano, guitar, or violin. Join community music groups, choirs, or bands to connect with fellow music enthusiasts and experience the joy of creating harmonious melodies. Exploring music appreciation allows you to deepen your understanding and appreciation of different genres, expanding your musical horizons. Let the power of music enrich your retirement years and bring a symphony of happiness into your life.

6. Scrapbooking

Your loved one may have collected too many photos, so collecting them in one place can be great. Seniors can give those memories a new life by displaying them and embellishing a scrapbook. Seniors, for whom simplicity is key, can simply organize and label their photos in albums. Either way, they'll be creating a unique souvenir for their grandchildren. Scrapbooking allows you to enjoy old memories and create new ones by helping your loved ones.

7. Learning and Education:

Retirement is an excellent time to continue learning and expanding your knowledge. Enroll in classes or workshops at local community colleges or pursue online courses on topics that intrigue you. Whether history, languages, technology, or any other subject, embracing lifelong learning keeps your mind sharp, encourages personal growth, and opens doors to new opportunities.

These are great hobbies for seniors to pursue post-retirement to elevate their physical and mental skill. In fact, group projects can enrich their time with the added happiness of socialization. Find a local senior club or community center where your loved one can enjoy group activities. If your loved one needs help with transportation, mobility, or just with household chores, consider turning to home care West Des Moines seniors can count on for leading healthier and happier golden years.