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schrijverr · 2 years

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The Eddie

Steve’s a teacher and constantly talking about his sweet and caring partner, Eddie. When they finally meet him, they are confronted with the fact that sweet Eddie is a metal band leader, who is very intimidating.

This is very much based off this post by @harringtonisms

On AO3.

Ships: Steve x Eddie

Warnings: none really.

~~~~~~~~~~

Mr. Harrington, or Steve as he begs his students to call him, is an oddity at the local public high school. He is still young, muscled but slender, with most girls fawning over him and his hair. He dresses sporty (expected of a PE teacher) but also soft for his hours as guidance counselor. Most importantly he is openly queer, which is very rare in 90s Indiana.

And Steve probably wouldn’t have gotten far in his career if he didn’t have the biggest ‘I don’t give a fuck’-attitude out there. Whenever parents complain or student comment, he’ll just raise his brow, like their opinion is so far out of the ballpark of his worries that caring about it seems plainly ridiculous.

So, he still works as a teacher and guidance counselor, and despite the setbacks he is massively popular under the students.

His PE classes aren’t like most. He has a rigorous stretching and warming up routine as well as a cooling down period, which everyone is required to follow to a t, though he doesn’t care much about how well they participate with the actual lesson. And he always talks while they go through the routine, either about self care or something he saw or anything random.

Those talks are the reason everyone is aware Steve is not straight, because he always – always – mentions his partner Eddie at least once. It’s like he won’t survive if he doesn’t mention the man every hour.

Jessie absolutely adores Steve. She is currently a Senior and has had Steve for PE throughout her entire school career, a fact she can’t be more glad about. She hates PE and Steve has never cared that she always sat on the bench as long as she participated with stretching, warming up and cooling down. And as a closeted lesbian, Steve is quite a comfort about her own future.

She loves hearing Steve talk about whatever Eddie did that day, because from what she has heard he is the sweetest guy out there. The way Steve talks about him is almost enough for her to go straight at this point.

Today is such a day. They’re stretching, following Steve’s lead as he says: “It is good to stretch. You are all too young to know, but there will come a moment in your life when sleeping wrong will affect you for a whole day. I fell asleep with Eddie on the couch last night. Don’t recommend that at all.”

He changes pose and everyone follows: “Luckily Eddie woke up in the middle of the night and carried me to bed. I guess hauling around his stuff has been good for his muscles. And I have been roping him into regular exercise, because it’s good for you. That’s why I think PE is so important, regular movement is important for everyone. It doesn’t have to be intense, you just have to keep moving every now and then. So, up, up, people, some laps, please.”

There is groaning, but everyone gets ready for laps. They all know there is no set limit or speed, you just need to keep moving for the seven minutes Steve sets. That’s all.

And the next class it is: “A pet is a good way to keep exercising when you’re a professional, since they need love and attention. What I won’t recommend is adopting three kittens.”

“Why did you adopt three then?” Johnny, one of the jocks, asks.

Steve rolls his eyes and says: “Because Eddie didn’t want to separate any of them from their siblings,” in a tone that is too fond for the annoyance he’s trying to convey.

“That’s kinda sweet,” Amanda comments and Jessie can’t help but agree with the cheerleader.

“It is, but he isn’t the one that got woken up at 5:00 AM by multiple kittens on his face,” Steve rolls his eyes, finishing the cooling down. “Anyway, my point is, think of things you enjoy that bring movement into your life. It’s not really homework, more something to consider.”

After that they all file out of the gym to get changed in the musty changing room that has seen the sweat of too many teenagers.

And the talk of Eddie doesn’t stick to his classes. Jessie goes to counseling with him, appreciating how he takes her seriously, how he never presumes to know her better and his suggestions are actually helpful, like he has been through something himself.

But that doesn’t stop him from coming in with a rumpled sweater as he says: “Sorry, I look a mess. Eddie is away right now and he usually irons my clothes in the morning.”

“Eddie irons your clothes every morning?” Jessie asks, unable to help herself, craving to know more about her teacher’s domestic life, even though it’s a bit strange.

However, going off Steve’s soft look, he doesn’t mind one bit to talk about his partner. “Yeah, he’s really sweet. He has looser hours, but he gets up with me anyway. Always says that since he doesn’t have to get dressed that it’s the least he can do.”

“That’s really sweet,” Jessie smiles.

“It is,” Steve agrees, before shuffling through his notes, glasses perched on his face. “Now, you said last time you’ve been sleeping a little better, that still the case?” And with that they move back to Jessie and her problems.

Still, even without guidance counselor sessions the Senior class has a pretty good idea of who Eddie is. He is a sweetheart and a softy, but overall an average caring dude, who has managed to capture the heart of their PE teacher.

But when they actually meet the man, no one recognizes him.

They’re in PE class, doing the cooling down when Jessie notices a man at the doorway, who instantly makes her uncomfortable with the way they are all bend over. He is dressed in black ripped jeans, a dark gray shirt with red letters reading ‘The Devil Was an Angel Too’ and has a leather jacket on. His neck is full of chains and his hands adorned by rings, hints of tattoos peaking out everywhere.

Yet, he does nothing but stand there for a moment, leaning against the door frame. His long dark, curly hair hides his expression, so Jessie doesn’t know what he’s staring at exactly. Though he seems relaxed, one leg crossed over the other, heavy boot resting on its tip.

Obliviously Steve continues on, moving into another stretch as he continues: “This is very good for you back, important for you all since you’re carrying a heavy bag around. I try to get Eddie to do this every night, but he’s so stubborn.”

“You shouldn’t be spreading lies like that, sweetheart,” the man speaks up, immediately getting the attention of everyone.

A hushed whispers go to the group of students as everyone notices the man, who at least sounds much nicer than he looks like, despite the words. However, more notable is how Steve lights up at the sudden appearance as he loudly exclaims: “Eddie! What are you doing here?”

That gets even more attention as multiple people repeat the name in surprise. Everyone giving up the pretense of cooling down in favor of gawking at The Eddie.

The Eddie in question looses a bit of his confidence under the students, before puffing himself up and grinning, revealing a sweet face. “That’s my name, don’t wear it out,” before turning to Steve and asking: “Have you been talking about me, princess?”

Steve has finally made his way through the crowd and is hugging the man closely. His soft colorful work out clothes contrast heavily against the metal look of Eddie. He is beaming as he shrugs: “I can’t help that you’re my favorite topic.”

“You flatter me,” Eddie smiles and his face and voice speaks to how much he adores the man in his arms.

“Not that I don’t love to see you, but you were supposed to come home tonight. Did something happen on tour?” Steve asks, brow furrowing as he tucks a bit of hair behind Eddie’s ear.

“Nah, all good,” Eddie assures him. “We got home early, because I drove for a bit so our driver could rest.”

Steve snorts: “Probably not that restful with you behind the wheel.”

“Uhm, excuse you,” Eddie guffaws, faux offended. “I distinctly remember one very eventful drive in that stolen RV.”

“Special circumstances and we gave that back,” Steve protests as the class raises their eyebrows to each other at the information they’re learning about their nice teacher.

“Sure, sweetheart,” Eddie smirks, before procuring a bag. “I was planning on crashing, but saw you forgot your lunch, so, you know, two birds on stone. You need the food and I was starved off your face, pretty boy.”

Suddenly the caring softie they’ve come to know through the stories. Because no matter how intimidating Eddie looks, that all falls away in how he looks at Steve. Not to mention how he came here, despite the fact that he was tired, just to see Steve and make sure he’s okay.

Jessie is near tears at the thought of someone caring so much, before she starts to think closer. Her little brother had mentioned one of his bands to her, shown her pictures too. And this man before her seemed very familiar for some reason.

“Oh my god,” she’s suddenly loudly yelling, despite hating attention, “you’re Eddie Munson! You’re the lead singer of Corroded Coffin. My brother loves you.”

Everyone is looking at her, but she’s looking at Eddie, who first looks surprised then a big smile breaks out on his face. “Your brother has great taste,” Eddie tells her.

“Wait he’s famous?” Amanda asks.

Now Eddie looks bashful as he explains: “I won’t say famous-famous. We can get a crowd, but we’re not doing world tours exactly. It’s a metal band.”

“I’m glad you don’t,” Steve interjects. “I don’t think I could miss you for that long.”

“If I ever get that famous, you can quit your job and travel with me,” Eddie promises, kissing Steve’s temple. Before he teases: “You can finally embrace your trophy wife tendencies.”

Steve playfully slaps his chests and protests: “I don’t have trophy wife tendencies.”

“Tell that to the mayor after they cleared my name.” Eddie hip bumps him.

“He deserved that,” Steve replies, face darkening.

“Alright, lets not get into that now,” Eddie placates him. “You obviously have a class to teach and I’ve distracted you enough. I should go and let you get back to teaching.”

And Jessie swears she’s seen her little cousins pull similar faces to Steve’s as he pleads: “My break is right after. You can wait for a little, right?” Eddie looks on the fence, so Steve pulls out the big guns. “I haven’t seen you in a month, Eds. Please.”

“Alright, alright, sweetheart,” Eddie gives in. “I’ll wait in your office.”

“Great,” Steve smiles in that smug way that one smiles after winning an argument or getting their way. Then he turns to the class and says: “Come on, walking people. No running. This is to cool down, not to get you pumped up again.”

As they walk, Jessie suddenly has more friends than before as everyone comes to question her what she knows about Eddie. She doesn’t know much, often tuning her little brother out, but she knows more than most.

So, they spend the last minutes of class gossiping about how different Eddie is to what they though he’d be like. At first Jessie can talk along, until they start mention how hot he is. To save herself, she mumbles something about him having a nice voice, before quickly making her way to the changing rooms.

Once she’s done, she hesitates. If she tells her brother about this and she didn’t get Eddie’s autograph, he’ll kill her, but she also doesn’t want to interrupt the recent reunion of the two. In the end, she swings by at the end of her lunch period.

Tentatively she knocks on the door until she gets permission to enter. Then she opens the door, popping in her head. Eddie is sitting on the usual talking chair, though he’s sprawled over it, while Steve sits in his own chair, leaning heavily on the table to be closer to Eddie. When he sees her, he smiles: “Ah, Jessie, anything I can help you with?”

“Oh, uhm,” she stumbles. “This is a bit embarrassing, but my little brother will murder me, if I didn’t ask for your autograph, Mr. Munson.”

Eddie snorts. “Mr. Munson, did ya hear that, princess? They have some respect for me, unlike your rascals.”

“My rascals are also yours and I had nothing to do with their manners,” Steve protests.

“Yeah, yeah,” Eddie waves him away, before focusing back on Jessie and giving her a disarming and sweet smile. “And it’s no problem, I’m glad your brother likes our music so much. You have anything particular to sign?”

“Uhm, not really and thanks so much,” she tells him.

“Here,” Steve hands him a piece of paper alongside a pen.

Eddie raises a brow at him and asks: “Do you have always our merch just lying around in your office like that?” before signing and handing Jessie a card with the full band on it.

Steve shrugs: “Of course.”

“God, your perfect, I love you,” Eddie breathes as if he’s in awe of Steve. It makes Jessie feel a bit like she’s intruding on a special moment, but she can’t bring herself to look away either. Because Steve is blushing and having a soft smile in turn and they just look so goddamn happy.

Unable to stop herself, she says: “Thanks again. I hope you get to catch up properly, you’re an adorable couple.”

Both of them send her a knowing smile, before thanking her and sending her on her merry way. She doesn’t know what she feels exactly, but she feels mostly seen and happy. Maybe hopeful for the future.

With lighter spirit she walks through the hallways, she can’t wait for next PE class.

A/N:

I considered making Steve a History teacher, because it would make the story easier to get him talking and he does seem like someone who could become a History teacher, but actually cool PE teacher!Steve lives in my brain rent free XP

#rr writing #eddie lives au #steve harrington x eddie munson #steve x eddie #eddie munson #steve harrington #stranger things fic #stranger things #steddie #st #st post season 4 #OCs

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anonymusbosch · 2 months

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way too long ankle thoughts

I have had fairly weak ankles for a pretty long time - I sprained one pretty badly in my senior year of high school and then kept respraining it for... at least a year after? Then I sprained my other ankle in college and made a hobby of respraining it, then I - a couple years(?) later want on one run that I went on often and ended up with acute tendinitis that became long-lasting-mystery-ankle-affliction, which lasted me more or less from 2021 to 2024 in ebbs and flows of "I think it's getting better this time" / "agh one slightly-too-long-hike set me back months again". And it's more or less much better now! Not 100%, but measurably improved (the last "I think it might be better this time!" I was topping out at 6 miles on flat ground, and I did 12 with a little elevation a few weekends ago).

Throughout these, the doctor's appointments were of middling use. I'd say a 30/30/40 mix of "making it better", "making it actively worse", and "mystifying and useless". I tried physical therapy - this did seem to help lead to improvement, but I attribute this largely to (1) having done quite a bit of research before my first visit and arriving with "The doctor said I have X, so I tried all these different exercises and stretches and I'm still getting pain" and (2) a physical therapist can be seen for an hour at a time for several weeks in a row and this makes them more vulnerable to interrogation than the average US MD, who will see you for 15 minutes of a 30-minute appointment a month from now if you're lucky. The physical therapist was also about a 70% useless woo/30% useful mix, but the duration meant that 30% was pretty impactful.

As far as I can tell, the things that worked for me were

Strengthening the ankle with various exercises like calf raises, resistance band thingamabobs, etc. A lot of these felt really easy when I looked up "exercises for ankle strength" - there are ways to modify them to make them more challenging. My understanding is that a healing ligament can't heal tightly and a sprained ankle benefits from having stronger muscles to help hold it more in place.

Balance exercises - not just standing on one foot, but doing one-foot calf raises, using a balance board/bosu ball, doing one-leg squats and such that require balance through the range of motion, etc. Messing around with my sister's slackline. Roller blading. This has to do with the proprioception thing, as far as I know.

Strengthening and stretching the muscles of the foot itself. This - I think - was the breakthrough for my particular situation. With all the staying-off-my-ankle, there were a bunch of foot muscles that help with stabilization that got very weak with disuse.

Strength stuff for hips and knees as well.

(for all the exercises, I really can't give a recommendation. Absolutely not a doctor. What I can say is that I got frustrated early about things being too easy or too hard - but almost anything can be modified to add or subtract difficulty, and I do have a decent mental catalog of the variations that I've done.)

Using hiking poles. What would have been a minor rolled ankle pre-sprain would become a re-sprain - poles helped me head off several re-sprains.

Wearing a lace-up ankle brace (from the pharmacy, like $20, nothing fancy) that helped prevent re-sprains in situations where poles wouldn't cut it or didn't apply.

Actually doing the boring exercises and shit. This was a very difficult thing even with a burning desire to banish ankle problems entirely. I had a lot more success tacking them on to the end of other exercise; dedicating solely ankle time was (is) anathema to my attention span. Small things that helped: Finding things which target some weak areas (balance, ankles, knees, hips) that aren't boring as fuck (stand up paddle board [when available], roller blades, biking, climbing, even regular gym exercises that use balance, etc). Having a buddy for accountability. Taking 20 min to get outside and do things before work. being unemployed for a couple months. leaving resistance bands out in view so I remember they exist. going on hikes and walking on my toes. walking weirdly around town (on heels, on toes, with funky stride). doing the exercises between routes at the climbing gym. standing on one foot while working. etc etc etc.

but yeah, part of what spurred my photography hobby was needing to sit down while other people hiked. might as well appreciate the beauty and look at bugs while you're waitin'

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endcant · 1 year

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its almost every day that i work out and think about one incident in high school. my marching band had finally organized a block for injured/disabled kids to stretch and do yoga-like warmups instead of high impact warmups like jogging, running, and sprinting. the kids in “injury block” told me i should join bc of my asthma, and it made my practices way better.

this was because it granted me the ability to choose WHEN my asthma attacks started during rehearsal. instead of starting every rehearsal with an asthma attack, i could save my daily mandatory asthma attack for the very end of the night, when we would march our show for several minutes at a time nonstop and then be forced (not asked or permitted) to run from our instruments and grab water and run back.

weekday band rehearsals usually started around 3 and could last until 10 pm, and on weekdays i also had dance class, where i would have already gotten in my day’s serving of cardio in the form of dancing or running. so it wasn’t like running with the band was the only source of high-impact cardio jostling my lungs each day.

if i had an asthma attack at 3:15 PM, i would be woozy and sleepy and mentally and emotionally fried during the entirety of rehearsal, including blocks where we would stand still and practice the music. if i had an asthma attack at 9:50 PM however, i could get almost 7 full hours of actual high quality practicing and rehearsal in without feeling like i had half the usual amount of braincells and jello in the place of muscles. it was a huge game-changer for me as a drummer. suddenly i wasn’t making stupid mistakes that i couldn’t explain! suddenly i was able to retain new marching coordinates and exercises! suddenly i was able to march under the weight of the heaviest drums for hours without wobbling!

of course, after a couple of months of me participating in “injury block” and getting a lot out of it, our band director noticed me there and told me i needed a doctor’s note. i told him i have asthma and i have an inhaler perscription i could show him. he told me that that would be fine this week, but every rehearsal afterwards i would need a new signed and dated doctor’s note. i knew instantly that this was ridiculous and financially prohibitive. i tried to explain the asthma attack math. he did not care. so i went back to running and having asthma attacks at the beginning of each rehearsal and throughout parts of rehearsal that i now knew didn’t have to be that hard for me.

i had friends in band who would ask me on the field to chill and take a break because my asthma attacks were scaring them, but i was quick to inform them that my asthma wasn’t considered an important or serious injury or illness by the band director. it really made me bitter and i constantly found myself having out of body experiences during band in junior and senior year.

i still work out to this day and think about how few asthma attacks i have now that i am allowed to control when and how frequently i focus on high-impact exercise. and also since i no longer have to do that running on a dusty track with 100 other kids dragging their feet in front of me. i also think about how that band director was, generally speaking, the most hands-off band director i’ve ever met. he didn’t know a damn thing about marching or playing and rarely was present or tried to give us advice. his job was basically just to hire people who had specific knowledge. but still, that day, he decided to walk out on the field and specifically target me for god knows what reason and interrogate me about why i was doing yoga instead of running in circles.

i wasn’t mad about it at the time, even. i was very trusting as a kid. i’m mad about it now, though. and whenever i attend a group workout class and and the instructor tries to tell me i can cure my asthma by “pushing through”, they can be sure they’ll never see me again.

i guess part of what maddens me about it is how nearly every adult who ever taught me anything in any of the physical activities i chose to participate in treated me like i was lazy because of my asthma. and i just believed them. so i just worked harder than i should have. at the cost of my ability to actually perform well in the activity they were supposed to be instructing me in.

the incident that made me start to realize that something was wrong was when i couldnt lunge quickly for a visual move with my drum on because the drum harness fit me wrong. the drum instructors blamed it on my lack of core strength, and i believed them, even though i could feel the drums swinging and hitting my forward leg. a huge bruise-then-bump developed that was eventually visible through shorts. this did not bother me and i showed it off to friends proudly, much to their concern. one day i went to do the move and the swing of my drums knocked me right over. i don’t remember how much it hurt, but i guess i was down for awhile because a parent who volunteered with the band ran up and took my drums off of me. this guy, some other kid’s parent, saw my leg and cursed at the drum instructors for awhile until they agreed to try to fix my harness. i felt embarrassed and was certain at the time that if i had just been more firm in my core then there wouldve been no one yelling at anyone on my behalf.

i now feel bad that i let myself be so trained out of questioning why i was in pain that my drum insteuctors had to take the fall for it. i mean, the pain of that leg injury was nothing compared to having asthma attacks every time i had to rehearse with the full band.

#draftsposting

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mayorblogsworld · 7 months

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Functional Fitness for Seniors: The Benefits of Exercise for Older Adults

Functional fitness is an exercise trend that has been gaining popularity in recent years. While it was initially aimed at athletes and fitness enthusiasts, it has since expanded to include people of all ages and fitness levels, including seniors. Functional fitness involves exercises that mimic real-life movements and activities, such as squatting, reaching, and lifting. This approach to exercise emphasizes the development of strength, balance, and flexibility, which are all essential for seniors to maintain their independence and quality of life.

A group of seniors engage in chair exercises, resistance band workouts, and balance training in a bright, spacious fitness studio

As people age, their bodies undergo various changes that can affect their ability to perform everyday activities. These changes can include loss of muscle mass, decreased bone density, and reduced flexibility. Functional fitness can help seniors counteract these changes by improving their strength, balance, and flexibility. By incorporating functional exercises into their workout routines, seniors can improve their ability to perform daily tasks such as carrying groceries, getting up from a chair, and climbing stairs.

Benefits of Functional Fitness for Seniors

Elderly individuals engaging in functional fitness exercises using resistance bands, stability balls, and light weights in a bright and spacious gym setting

Functional fitness is a type of exercise that focuses on improving the body's ability to perform everyday activities. This type of training is especially beneficial for seniors as it can help them maintain their independence and improve their quality of life.

Here are some of the benefits of functional fitness for seniors:

1. Improved Balance and Coordination

Functional fitness exercises typically involve movements that mimic everyday activities such as walking, climbing stairs, and reaching for objects. These exercises can help seniors improve their balance and coordination, reducing their risk of falls and injuries.

2. Increased Strength and Endurance

As we age, our muscle mass and strength tend to decline. Functional fitness exercises can help seniors maintain and even increase their muscle mass, strength, and endurance. This can make it easier for them to perform everyday tasks such as carrying groceries or getting up from a chair.

3. Better Joint Health

Functional fitness exercises can help improve joint mobility and flexibility, reducing the risk of joint pain and stiffness. This can be especially important for seniors who may have arthritis or other joint-related conditions.

4. Enhanced Cognitive Function

Research has shown that regular exercise can help improve cognitive function in seniors. Functional fitness exercises that involve coordination and balance can be particularly beneficial for cognitive health.

5. Improved Mood and Mental Health

Exercise has been shown to have a positive effect on mood and mental health. Functional fitness exercises can be a fun and social way for seniors to stay active and engaged, improving their overall well-being.

Overall, functional fitness is a safe and effective way for seniors to maintain their physical and mental health, and improve their quality of life.

Understanding Functional Fitness

A group of seniors engage in various exercises: stretching, lifting light weights, and using resistance bands. They are in a bright, spacious room with large windows and plenty of natural light

Key Principles

Functional fitness is a type of exercise that focuses on movements that are essential for daily living. It involves training the body to perform activities such as lifting, bending, and reaching with ease. The key principles of functional fitness are as follows:

Multi-joint movements: Exercises that involve multiple joints and muscle groups are preferred over single-joint exercises. This allows for a more comprehensive workout that mimics real-life movements.

Balance and stability: Functional fitness exercises often incorporate balance and stability training, which helps improve overall coordination and reduces the risk of falls.

Progressive overload: To see improvements in strength and endurance, the body must be challenged with increasing levels of resistance or intensity over time.

Individualization: Functional fitness programs should be tailored to an individual's specific needs and abilities. This ensures that the exercises are safe and effective.

Components of Functional Fitness

Functional fitness involves a variety of exercises that target different areas of the body. The components of functional fitness include:

Cardiovascular endurance: This component involves exercises that increase heart rate and breathing rate, such as walking, cycling, or swimming.

Muscular strength: This component involves exercises that increase muscle strength, such as squats, lunges, and push-ups.

Muscular endurance: This component involves exercises that increase muscle endurance, such as holding a plank or performing multiple repetitions of an exercise.

Flexibility: This component involves exercises that increase range of motion, such as stretching or yoga.

By incorporating these components into a functional fitness program, seniors can improve their overall health and well-being. It is important to consult with a healthcare professional before beginning any exercise program, especially if there are pre-existing medical conditions or concerns.

Getting Started with Functional Fitness

A group of seniors engage in functional fitness exercises, using resistance bands and stability balls in a bright, spacious gym setting

Functional fitness is an excellent way for seniors to improve their overall health and quality of life. However, before starting any exercise program, it is essential to consult with healthcare providers to ensure that it is safe and appropriate for the individual's specific needs.

Consulting with Healthcare Providers

Seniors should consult with their primary care physician or a qualified healthcare provider before starting any functional fitness program. The healthcare provider can evaluate the individual's current health status, identify any underlying conditions that may affect their ability to exercise, and provide guidance on safe and effective exercise options.

If the individual has any chronic health conditions, such as arthritis, heart disease, or diabetes, the healthcare provider may recommend specific modifications to their exercise program to ensure that it is safe and effective. Additionally, the healthcare provider may recommend working with a physical therapist or certified personal trainer to develop a customized exercise program that meets the individual's specific needs.

Setting Realistic Goals

When starting a functional fitness program, it is essential to set realistic goals. Setting achievable goals can help seniors stay motivated and track their progress over time. Seniors should consider factors such as their current fitness level, health status, and personal preferences when setting goals.

For example, a senior who is new to exercise may start with simple exercises, such as walking or stretching, and gradually increase the intensity and duration of their workouts over time. Alternatively, a senior who has been exercising regularly may set more challenging goals, such as increasing their strength or endurance.

Seniors should also consider their personal preferences when setting goals. For example, some seniors may prefer group exercise classes, while others may prefer individual workouts. By setting realistic goals that align with their personal preferences, seniors can increase their chances of sticking to their exercise program over the long term.

Essential Functional Exercises

Functional fitness is an excellent way for seniors to maintain their independence and quality of life. The following exercises help seniors to maintain their strength, balance, flexibility, and endurance.

Balance Training

Balance training is essential for seniors as it helps to prevent falls and improves their ability to perform daily activities. Some of the balance exercises include:

Standing on one foot

Walking heel to toe

Standing on a wobble board

Tai chi

Strength Training

Strength training is vital for seniors as it helps to maintain their muscle mass and bone density. Some of the strength exercises include:

Squats

Lunges

Push-ups

Bicep curls

Tricep dips

Flexibility Workouts

Flexibility workouts are essential for seniors as they help to maintain their range of motion and prevent injuries. Some of the flexibility exercises include:

Shoulder stretches

Hamstring stretches

Calf stretches

Yoga

Endurance Activities

Endurance activities are vital for seniors as they help to maintain their cardiovascular health and improve their overall fitness level. Some of the endurance activities include:

Walking

Cycling

Swimming

Dancing

Incorporating these essential functional exercises into a senior's fitness routine can help them to maintain their independence and improve their quality of life.

Safety Measures and Injury Prevention

Functional fitness is a great way for seniors to improve their overall health and well-being. However, it is important to take certain safety measures and precautions to prevent injuries and ensure a safe workout.

Proper Warm-Up Techniques

Before starting any exercise routine, it is important to properly warm up the body. Seniors should perform dynamic stretching exercises to help increase blood flow and flexibility. This can include movements such as arm circles, leg swings, and torso twists. It is also important to start with low-intensity exercises and gradually increase the intensity to prevent sudden strain on the body.

Adaptive Equipment Use

Seniors may need to use adaptive equipment to perform certain exercises safely. This can include using a chair for support during squats or lunges, or using resistance bands instead of heavy weights. It is important to use equipment that is appropriate for the individual's fitness level and physical abilities.

Monitoring Intensity Levels

Seniors should monitor their intensity levels during exercise to prevent overexertion. This can be done by using a heart rate monitor or by using the "talk test". If the individual is unable to carry on a conversation while exercising, the intensity level may be too high. It is important to listen to the body and rest when needed.

By following these safety measures and injury prevention techniques, seniors can enjoy the benefits of functional fitness without the risk of injury.

Creating a Functional Fitness Routine

Functional fitness is especially important for seniors as it helps to improve their quality of life and maintain their independence. Here are some tips for creating a functional fitness routine.

Daily Exercise Plans

It is recommended that seniors engage in at least 150 minutes of moderate-intensity aerobic exercise per week, along with muscle-strengthening activities two or more days per week. Seniors should start with low-impact exercises such as walking, swimming, or cycling and gradually increase the intensity and duration of their workouts.

In addition to aerobic exercise, seniors should also incorporate balance and flexibility exercises into their routine. Yoga and tai chi are great options for improving balance and flexibility.

Incorporating Activities of Daily Living

Seniors can also incorporate activities of daily living (ADLs) into their fitness routine. ADLs are activities that are necessary for independent living, such as getting dressed, cooking, and cleaning. These activities can also provide a good workout.

For example, seniors can incorporate squats while doing household chores such as vacuuming or gardening. They can also practice standing on one leg while brushing their teeth or washing dishes to improve balance.

Overall, creating a functional fitness routine can help seniors maintain their independence and improve their quality of life. By incorporating daily exercise plans and ADLs, seniors can improve their strength, balance, and flexibility.

Tracking Progress and Staying Motivated

Seniors who engage in functional fitness exercises can benefit greatly from tracking their progress and staying motivated. It can be challenging to maintain a consistent exercise routine, but setting milestones and adjusting goals over time can help seniors stay on track and see results.

Setting Milestones

Setting milestones is an effective way to track progress and stay motivated. Seniors can set short-term and long-term goals, such as increasing the amount of weight lifted or completing a certain number of repetitions. They can also track their progress using a fitness journal or app, which can help them stay accountable and motivated.

Seniors can also set non-scale goals, such as improving flexibility or balance. These goals can be just as important as weight or strength goals and can help seniors see progress in other areas of their fitness journey.

Adjusting Goals Over Time

As seniors progress in their fitness journey, they may need to adjust their goals to continue seeing results. This can include increasing the weight lifted, changing the type of exercise, or adding new exercises to their routine.

It's important for seniors to listen to their bodies and make adjustments as needed. Working with a personal trainer or fitness professional can also be helpful in creating a personalized fitness plan and making adjustments over time.

By setting milestones and adjusting goals over time, seniors can stay motivated and see progress in their functional fitness journey.

Nutrition and Functional Fitness

Hydration and Exercise

Proper hydration is crucial for seniors engaging in functional fitness activities. Drinking enough water before, during, and after exercise can help prevent dehydration, which can lead to fatigue, dizziness, and other health issues. Seniors should aim to drink at least 8-10 glasses of water per day, and increase their intake on days when they will be exercising. It is also important to note that thirst is not always a reliable indicator of dehydration, so seniors should make a conscious effort to drink water regularly throughout the day.

Eating for Muscle Recovery

Eating a balanced diet that includes protein, carbohydrates, and healthy fats is important for seniors engaging in functional fitness activities. Protein is especially important for muscle recovery and repair after exercise. Seniors should aim to consume at least 1 gram of protein per kilogram of body weight per day. Good sources of protein include lean meats, fish, eggs, and plant-based sources such as beans and nuts.

Carbohydrates are also important for energy during exercise. Seniors should aim to consume complex carbohydrates such as whole grains, fruits, and vegetables, rather than simple sugars found in processed foods.

Healthy fats are important for overall health, and can be found in foods such as nuts, seeds, avocados, and fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, may also help reduce inflammation in the body.

Seniors should also be mindful of portion sizes, and aim to eat a variety of nutrient-dense foods to support their overall health and well-being.

Community and Support

Functional fitness for seniors is not just about physical exercise, it is also about building a community of like-minded individuals who can offer support and encouragement. Joining a fitness community can help seniors stay motivated and on track with their fitness goals.

Group Fitness Classes

Group fitness classes are a great way for seniors to exercise in a supportive and social environment. These classes are designed to cater to the needs of seniors and are led by qualified instructors who can modify exercises to suit individual needs. Group fitness classes can also provide a sense of accountability, as participants are more likely to attend regularly when they know others are counting on them.

Online Resources and Apps

In addition to in-person classes, seniors can also access a variety of online resources and apps to support their functional fitness journey. These resources can provide workout plans, instructional videos, and even virtual coaching. Online resources and apps can be particularly useful for seniors who may have mobility issues or live in areas without easy access to fitness facilities.

Overall, building a community of support is an important aspect of functional fitness for seniors. By joining a fitness community and utilizing online resources, seniors can stay motivated, accountable, and on track with their fitness goals.

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stitchthesewords · 2 years

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Hi so I'm having a physically bad day and I wanna talk about it because I think this would be useful for writers and artists to know! Do not be alarmed, this is simply a Normal Part of my being disabled, I'm fine.

Before I get into it though: this post is only gonna represent my personal experiences with Good vs Bad days specifically regarding my Cerebral Palsy. All disabled people, and hell even abled people, experience good and bad days differently. I'm just kind of putting this out there as a good reference point for writing this sort of thing [And drawing it, I suppose - I'll trying to be descriptive]

So what do I mean by a physically bad day? Well - I'm doing great mentally. Quite happy in fact, working on my stories, but physically I've been in pain all day. It happens. I had a migraine earlier that caused me to go lay down and when I woke up my joints were locked up. Now, locked up means a lot of things to a lot of people. For me it means it was physically uncomfortable and even painful to move my joints, and some of them were so stiff I couldn't move them.

Also, I was stuck on my back like a turtle.

I try to keep my cane close to my bed for situations like this, just so I can sit up to massage the joints, but I didn't have it sitting nearby today. Instead I had to call someone to ask if they would help me get up and pop my joints and massage the stiffness out, which they did.

The next step in helping the stiffness was to take a hot shower, which I put off from a combination of forgetfulness and whenever I remembered, the bathroom was occupied. So, instead, I sat at my desk for a long time and found the stiffness had returned by the time I was ready to shower. What you have to understand is that the stiffness feels and sounds exactly like cracking a glowstick. Or your knuckles. But it's in your knees, your hips, your shoulders. I get it very bad on my right side since my cerebral palsy is worse on that side of my body.

Showering is another thing. I have to be careful, since falling down in the shower is a huge rick and I should PROBABLY use a shower chair if I'm honest but I'm stubborn about it and shower chairs are awkward to move into the bathroom and heavy so. Generally what I do when my joints are acting up is sit on my bathtub side and massage my joints under the running water before i fully stand inside the tub. Generally this is accompanied by a lot of popping noises - a combination of the stiffness loosening up and because my muscle's a looser my bones are sitting correctly again.

Now I'm just sat here taking a pain killer and generally keeping my joints warmer. In the winter, the cold causes my muscles to contract [in the summer the problem is dehydration] so I generally need to be pretty warm. Not like, hot, but I prefer my house be at like 70-72 and wear hoodies and long pants most of the time. I find that helps keep my muscles fairly limber.

All this to say that a bad physical day can range anywhere from a mild amount of pain all the way to being stuck in one position and can even vary throughout the day. Right now I'd say I have a pretty mild amount of pain, mostly in my neck, to the left og my back, and my ankles, whereas earlier by entire body was like a stretched out rubber band about to snap and felt like it to. I use a medicated joint pain balm to help relieve some of it now that I'm showered and I also try not to remain seated for too too long. The more movement I can get in once I've unstiffened things up the better. Water is also good for this! Hydration helps your muscles stay pliable. The sort of stuff I do to stretch out and exercise on a bad day is like what you get when you google 'exercises for seniors. - if you'd like to see what gentle exercise for mobility issues look like, or you need them yourself, i highly recommend Pahla B who has a ton of exercises I regularly use and recommend to my friends who also have mobility issues. In general, someone with mobility issues ESPECIALLY on bad days is going to look for movements that don't involve Jumping or getting down onto the floor, and slower walking around. I look for a lot of yoga and no intensity work outs. Its not about burning fat, its about moving things so I don't lock up again.

I'll probably also be a little stuff in small increments for the next few days and have some trouble getting up from seated or out of bed, but I'm pretty good about staying on top of keeping my body moving to keep it from getting too terribly stiff. Bad days that are Full Body Lock Up bad arent super common for me but stiffness overall is like a 75/25 chance so that is more easily managed....when I remember to do it.

#Stitch's Disability Resources #Stitch Talks #this feels really rambly but i dont have the brain power to pull it together rn

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energiefitness · 18 days

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Ultimate Guide to Commercial Gym Equipment Setup

Setting up a commercial gym is a significant undertaking that requires careful planning, the right equipment, and an understanding of your target audience's needs. Whether you're launching a new fitness center or upgrading an existing one, having a comprehensive commercial gym equipment setup is crucial for attracting and retaining members. This guide will walk you through the essential considerations and equipment needed to create a top-tier commercial gym.

1. Understanding Your Space and Audience

Before diving into the equipment, it's important to understand the space you have available and the demographics of your target audience. Are you catering to professional athletes, general fitness enthusiasts, or a specific niche like senior fitness? The answers to these questions will influence the type of equipment you choose and how you organize your gym layout.

2. Essential Equipment for a Commercial Gym

A well-rounded commercial gym should offer a variety of equipment to cater to different fitness needs. Here are the key categories of equipment you should consider:

Cardio Machines

Cardio equipment is a must-have in any commercial gym setup. Popular options include treadmills, stationary bikes, ellipticals, and rowing machines. These machines are essential for members looking to improve their cardiovascular health, lose weight, or warm up before a workout.

Strength Training Equipment

Strength training is a core component of fitness, and your gym should have a mix of free weights, machines, and functional training equipment. Consider investing in:

· Dumbbells and Barbells: A range of weights to accommodate all fitness levels.

· Weight Machines: Machines targeting specific muscle groups like chest press, leg press, and lat pulldown.

· Cable Machines: Versatile machines that allow for a wide range of exercises.

· Racks and Benches: Essential for weightlifting exercises like squats and bench presses.

Functional Training Equipment

Functional training is increasingly popular, especially in group workout settings. Equipment in this category includes kettlebells, medicine balls, resistance bands, and battle ropes. These tools are great for improving balance, coordination, and overall strength.

Flexibility and Recovery Equipment

Don't overlook the importance of flexibility and recovery. Foam rollers, stretching areas, and yoga mats are essential for helping members recover and prevent injuries.

3. Layout and Design Considerations

The layout of your gym plays a significant role in member satisfaction. Ensure that your commercial gym equipment setup allows for easy movement and access. Here are some tips:

· Create Zones: Divide your gym into specific areas for cardio, strength training, and functional training.

· Consider Flow: Arrange equipment in a way that guides members through a logical workout progression.

· Space Efficiency: Make sure there's enough space between machines and equipment for safety and comfort.

4. Quality and Durability

Investing in high-quality, durable equipment is crucial for a commercial gym. This equipment will see heavy use, and the last thing you want is frequent breakdowns. Choose reputable brands known for their durability and reliability. Additionally, consider the maintenance and warranty services offered by the supplier.

5. Budgeting for Your Gym Setup

The cost of setting up a commercial gym can vary widely depending on the size of the gym and the quality of the equipment. It's important to create a detailed budget that includes:

· Equipment Costs: Include all categories of equipment.

· Installation Fees: Some equipment may require professional installation.

· Maintenance and Repairs: Budget for ongoing maintenance to keep your equipment in top condition.

· Miscellaneous Costs: Don't forget about flooring, mirrors, and other gym accessories.

6. Compliance and Safety

Finally, ensure that your commercial gym equipment setup complies with local regulations and safety standards. This includes having adequate spacing between machines, proper signage, and emergency procedures in place.

Conclusion

Setting up a commercial gym involves more than just buying equipment. It's about creating an environment where members can achieve their fitness goals in a safe and supportive atmosphere. By carefully planning your commercial gym equipment setup, you can build a successful gym that attracts and retains members, ensuring a thriving business for years to come.

Whether you're starting from scratch or upgrading an existing facility, choosing the right equipment and layout will make all the difference in the success of your gym.

#gym #gym equipment #commercial gym setup #full commercial gym setup in india #india

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physiotherapyblogs · 28 days

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From Sports Injuries to Desk Job Aches: How Dry Needling Helps West Island Residents Stay Active

West Island is home to a diverse community of active individuals, from professional athletes to everyday fitness enthusiasts, and even those with desk jobs looking to stay fit. Regardless of your activity level, muscle pain and injuries can be a common hindrance. Fortunately, dry needling is emerging as a versatile solution to help residents stay active and pain-free. This blog explores how dry needling supports people from all walks of life in maintaining their active lifestyles.

The Broad Applications of Dry Needling:

Dry needling is a flexible therapy that addresses a wide range of muscle-related issues. Its primary function is to release muscle tension and alleviate pain by targeting trigger points—those tight bands of muscle that restrict movement and cause discomfort. Here’s how it helps different groups in West Island:

For Athletes and Fitness Enthusiasts: Athletes often push their bodies to the limits, resulting in muscle overuse, strains, and sprains. Dry needling helps by relieving muscle tightness and improving flexibility, which not only speeds up recovery but also enhances performance.

For Desk Workers and Sedentary Lifestyles: Those who spend long hours sitting, whether at a desk or in a car, often suffer from neck, shoulder, and lower back pain. Dry needling can release the muscle tension that builds up from poor posture or repetitive strain, offering relief and preventing further issues.

For People with Repetitive Strain Injuries: Individuals engaged in repetitive tasks—like typing, assembly line work, or manual labor—are prone to repetitive strain injuries (RSIs). Dry needling targets the specific muscles affected by these repetitive motions, reducing pain and restoring function.

For Seniors and Individuals with Chronic Pain: Aging can bring about muscle stiffness and chronic conditions such as arthritis or fibromyalgia. Dry needling provides a non-invasive option for managing pain and maintaining mobility, which is crucial for a high quality of life.

Why Staying Active Matters:

Maintaining an active lifestyle is important for overall health and well-being. Regular physical activity helps improve cardiovascular health, enhances mood, and reduces the risk of chronic diseases. However, pain and muscle injuries can quickly derail even the most dedicated fitness routines. By offering effective pain relief and improving muscle function, dry needling helps people stay active and continue enjoying their favorite activities.

Success Stories from the West Island Community:

Consider the story of Michael, a competitive swimmer who began experiencing shoulder pain due to overtraining. After a few dry needling sessions targeting the trigger points in his shoulders, he noticed a significant reduction in pain, allowing him to return to his rigorous training schedule.

Similarly, Anna, a 55-year-old West Island resident with arthritis, found dry needling beneficial in managing her joint and muscle pain. The treatment helped her maintain her active lifestyle, allowing her to continue her daily walks and participate in her local yoga class.

Maximizing the Benefits of Dry Needling:

To get the most out of dry needling, it’s important to combine the treatment with other healthy practices. Here are some tips to maximize your results:

Stay Hydrated: Proper hydration helps muscle tissue recover more effectively after dry needling.

Engage in Gentle Stretching: Post-treatment stretching can help maintain the benefits of dry needling by keeping muscles flexible.

Follow Up with Physical Therapy: Combining dry needling with physical therapy exercises can enhance overall recovery and prevent future injuries.

Maintain Good Posture: For those with desk jobs, adopting an ergonomic setup and taking regular breaks to move around can prevent muscle tension from building up.

Want to learn more about how dry needling can help you stay active and pain-free? Contact ARC Physio today to book a consultation with our experienced practitioners and discover how this versatile therapy can benefit your unique needs.

#physio west island #physio clinic near me #Arc Physio #West Island Physiotherapy #Dry Needling

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helpinghearts1 · 4 months

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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.

#helping hands therapy

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senexerc563 · 5 months

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Senior Exercise Hillsborough County

Senior Exercise in Hillsborough County: Promoting Health and Well-being in Older Adults

Introduction: As we age, it becomes increasingly important to maintain an active lifestyle to promote overall health and well-being. Exercise not only helps seniors stay physically fit but also contributes to mental acuity and emotional balance. In Hillsborough County, Florida, various programs and resources are available to support seniors in their fitness journeys. From community centers to outdoor parks, seniors have access to a range of activities tailored to their needs. In this article, we'll explore the importance of senior exercise and highlight some of the programs and initiatives available in Hillsborough County.

The Importance of Senior Exercise: Regular exercise is crucial for seniors to maintain mobility, flexibility, and strength. As we age, our muscles tend to weaken, joints become stiffer, and balance may deteriorate, increasing the risk of falls and injuries. However, engaging in appropriate physical activity can mitigate these effects and improve overall quality of life.

Physical exercise offers a myriad of benefits for older adults, including:

Improved cardiovascular health: Regular aerobic exercise can strengthen the heart and lungs, reducing the risk of heart disease and stroke.

Enhanced mobility and flexibility: Stretching exercises can help seniors maintain flexibility and range of motion, making daily tasks easier and reducing the risk of injury.

Increased strength and balance: Strength training exercises, such as lifting weights or using resistance bands, can build muscle mass and improve balance, reducing the risk of falls.

Mood regulation: Exercise releases endorphins, neurotransmitters that promote feelings of happiness and well-being, which can help alleviate symptoms of depression and anxiety.

Social engagement: Participating in group exercise classes or recreational activities provides opportunities for social interaction, reducing feelings of isolation and loneliness.

Senior Exercise Programs in Hillsborough County: Hillsborough County offers a variety of programs and facilities specifically designed to cater to the needs of older adults. These programs provide a supportive environment where seniors can engage in physical activity, socialize with peers, and improve their overall health.

Senior Centers: Hillsborough County operates several senior centers equipped with fitness facilities, including gyms, walking tracks, and exercise classes tailored to seniors' needs. These centers offer a range of activities, from yoga and tai chi to water aerobics and strength training.

Parks and Recreation: Many parks in Hillsborough County feature walking trails, outdoor fitness equipment, and senior-friendly amenities. Seniors can enjoy activities such as walking, cycling, or swimming in designated areas. Additionally, the county organizes recreational programs and events specifically for older adults, such as outdoor fitness boot camps or nature walks.

SilverSneakers: SilverSneakers is a nationwide fitness program for seniors that provides access to gym memberships, exercise classes, and wellness resources. Several gyms and fitness centers in Hillsborough County participate in the SilverSneakers program, offering a range of classes tailored to seniors' needs, including cardio, strength training, and yoga.

Health and Wellness Workshops: Hillsborough County organizes educational workshops and seminars on topics related to senior health and wellness. These workshops cover a variety of subjects, including nutrition, stress management, chronic disease management, and fall prevention. By empowering seniors with knowledge and resources, these workshops promote healthy lifestyle choices and encourage proactive health management.

Conclusion: Senior exercise plays a crucial role in promoting health, independence, and quality of life in older adults. In Hillsborough County, seniors have access to a wealth of programs and resources designed to support their fitness goals and enhance their overall well-being. From senior centers and parks to specialized fitness programs like SilverSneakers, there are opportunities for seniors of all fitness levels to stay active and engaged. By prioritizing regular physical activity and taking advantage of available resources, seniors can enjoy healthier, more fulfilling lives as they age.

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joanna-vane · 5 months

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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

#tasks #edits

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discoverybody · 6 months

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Is Pilates Suitable For The Elderly

Pilates is a low-impact exercise appropriate for persons of all ages, including the elderly. It is easily adaptable to the demands of elders and has numerous benefits, including enhanced balance, flexibility, and muscle strength. Before beginning a Pilates program, seniors should contact with their doctor, especially if they have any pre-existing health conditions.

Pilates combines regulated movements and breathing techniques to improve strength, flexibility, and balance. It can improve balance and stability by strengthening the core muscles. Pilates movements that stretch and extend muscles can also help to improve flexibility and mobility. Pilates can also strengthen muscles and joints, promoting general health and lowering the risk of injury.

Pilates is a safe and effective workout for seniors that can be tailored to their specific fitness and mobility levels. Resistance bands, foam rollers, and stability balls are examples of props that can be used to modify and simplify exercises. Seniors with common health concerns such as arthritis, osteoporosis, or hip replacements should receive special treatment.

#exercise #health #good health #healthcare #health & fitness

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hireseoexperts1 · 7 months

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Essential Gym Equipment for Seniors: 16 Pieces for Safe and Effective Workouts with Personal Training in Palm Harbor

Staying active is key to maintaining health and vitality, especially for seniors. Gym equipment tailored to their needs can make exercising safer, more comfortable, and enjoyable. Whether you're a senior looking to start or enhance your fitness routine, here are 16 pieces of gym equipment designed to support your fitness journey:

Cardiovascular Equipment:

Stationary Bikes: Low-impact and gentle on the joints, these bikes provide a great cardio workout without straining the knees or hips.

Recumbent Bikes: With a comfortable seated position and back support, recumbent bikes offer a relaxed yet effective cardiovascular workout.

Elliptical Machines: These machines offer a full-body workout, engaging arms and legs while being gentle on the joints.

Treadmills with Handrails: Ideal for walking, these treadmills feature stable handrails for support and safety.

Strength Training Equipment:

Resistance Bands: Lightweight, portable, and versatile, resistance bands provide gentle resistance for strength training without the need for heavy weights.

Light Dumbbells: Opt for lighter weights for strength training exercises, such as bicep curls, shoulder presses, or tricep extensions.

Weight Machines with Adjustable Seats: Machines with easily adjustable seats and handles allow for comfortable and safe strength training.

Medicine Balls: These offer controlled resistance and can be used for core exercises, gentle tossing, or even seated workouts.

Stability and Balance:

Balance Boards: These aid in improving balance and stability, crucial for preventing falls and enhancing overall coordination.

Balance Balls: Sitting or standing on a balance ball engages core muscles and helps in maintaining stability.

Foam Rollers: Useful for gentle stretching, myofascial release, and improving flexibility while providing support.

Low-Impact Equipment:

Pilates Rings: Assist in gentle resistance training for the arms, chest, and core without heavy impact.

Mini Steppers: Compact and portable, these provide a low-impact aerobic workout that targets leg muscles.

Supportive Gear:

Padded Mats: Ideal for floor exercises and stretching, offering comfort and support.

Grip Pads or Gloves: These assist in holding weights or using machines comfortably, providing a better grip and reducing strain.

Heart Rate Monitors: Help in tracking heart rate during workouts to ensure safe and effective exercise intensity.

Tips for Safe and Effective Workouts:

Consult a Professional: Before starting any exercise program, consult a healthcare provider or fitness professional to tailor a routine to your needs.

Start Slow: Begin with low resistance and repetitions, gradually increasing as strength and stamina improve.

Focus on Form: Pay attention to proper posture and technique to prevent injuries.

Stay Hydrated: Drink water before, during, and after workouts to stay hydrated.

Conclusion:

Gym equipment specifically designed for seniors aims to provide safe, comfortable, and effective workout options. Incorporating these pieces into a fitness routine can promote cardiovascular health, improve strength and flexibility, enhance balance and stability, and ultimately contribute to a healthier and more active lifestyle. Always prioritize safety, listen to your body, and enjoy the journey towards better health and well-being.

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seniorandlivingtoday · 9 months

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New Years Resolution ideas for Seniors

The American Geriatrics Society’s Health in Aging Foundation recommends these top 10 healthy New Year’s resolutions for older adults to help achieve your goal of becoming and staying healthy.

Eat fruits, vegetables, whole grains, fish, low-fat dairy and healthy fats

In later life, you still need healthy foods, but fewer calories. The USDA’s Choose My Plate program, and your healthcare provider, can help you make good choices. Eat at least five servings of fruits and vegetables daily. Choose a variety with deep colors: dark green, bright yellow, and orange choices like spinach, collard greens, carrots, oranges, and cantaloupe are especially nutritious. Include nuts, beans, and/or legumes in your daily menu. Choose fiber-rich whole grain bread, brown rice, and whole grain pasta.

Pick less fatty meats like chicken or turkey. Have heart-healthy fish, like tuna, salmon, or shrimp, twice a week. Include sources of calcium and Vitamin D to help keep your bones strong, Two daily servings of low-fat milk, yogurt, or cheese are a good way to get these nutrients. Use healthier fats, such as olive and canola oils, instead of butter or lard. Use herbs and spices to add flavor when cooking, which reduces the need to add salt or fat.

Be active

Physical activity can be safe and healthy for older adults — even if you have heart disease, diabetes, or arthritis! In fact, many of these conditions get better with mild to moderate physical activity. Exercises such as tai chi, water aerobics, walking, and stretching can also help you control your weight, build your muscles and bones, and improve your balance, posture, and mood. Check with your insurance plan to see if you are eligible for the SilverSneakers program, which can provide access to local fitness centers.

See your provider regularly

You should schedule an annual Medicare wellness visit with your healthcare provider around your birthday month to discuss health screenings and any changes in your advance directives. At each visit, talk to your provider about all the medications you’re taking, and whether or not you still need them. Find out if you should be getting any new or booster immunizations/shots.

Quit smoking

Did you know that cigarette smokers are twice as likely to develop heart disease as non-smokers? It is never too late to quit. You can still reduce your risk of many health problems, breathe easier, have more energy, and sleep better if you quit smoking. You can access the National Cancer Institute’s website SmokeFree60+ for resources. Additionally, ask your healthcare provider for help. Don’t lose hope if you failed to quit in the past. On average, smokers try about four times before they quit for good.

Toast with a smaller glass

Excessive drinking can make you feel depressed, increase your chances of falling, cause trouble sleeping, interact with your medications, and can contribute to other health problems. One drink = 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor. The recommended limit for older men is no more than 14 drinks per week and for older women, no more than 7 per week.

Guard against falls

One in every three older adults falls each year — and falls are a leading cause of injuries and death among older adults. Exercises such as walking or working out with an elastic band can increase your strength, balance, and flexibility and help you avoid falls. Also ask your healthcare provider to check that you’re not taking any pills that can make you more likely to fall. Eliminate items in your home that are easy to trip over, like throw rugs. Insert grab bars in your bathtub or shower, and install night lights so it’s easier to see at night.

Give your brain a workout

The more you use your mind, the better it will work. Reading is a good choice. Socializing also gives your brain a boost, so join a bridge club or a discussion group at your local library or senior center. Or take a course at your local community college — some offer free classes for adults 65 and older.

Speak up when you feel down or anxious

About 1 in 5 older adults suffers from depression or anxiety. Some possible signs of depression can be lingering sadness, tiredness, loss of appetite or pleasure in doing things you once enjoyed. You may also have difficulty sleeping, worry, irritability, and wanting to be alone. If you have any of these signs for more than two weeks, talk to your healthcare provider and reach out to friends and family.

Get enough sleep

Older adults need less sleep than younger people, right? Wrong! Older people need just as much — at least 7 to 8 hours of sleep a night. Avoid daytime naps, which can keep you up in the evening. Visit the National Sleep Foundation’s website for more tips on how to sleep better.

Reconsider multivitamins

Reconsider using vitamins or nutrition supplements. as many older adults do not need them. Consult your healthcare provider if you have any issues or concerns about your nutrition.

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wallpilates · 11 months

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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.

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jurgensclark-blog1 · 1 year

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Aging Gracefully: Fitness Tips for Seniors to Keep Active and Healthy

Aging Gracefully: Fitness Tips for Seniors to Keep Active and Healthy Aging is an inevitable part of life, but it doesn't mean that seniors have to give up on maintaining their fitness and overall health. In fact, regular physical activity and making healthy lifestyle choices can greatly contribute to aging gracefully. So, if you're a senior looking to stay active and healthy, here are some fitness tips for you: Senior woman lifting weights and working out at home. Mature woman sitting on couch doing hand stretching exercise using light weight dumbbells. Beautiful old lady exercising at home to stay fit. 1. Start with Light Exercises It's important to start any fitness routine with light exercises, especially if you haven't been exercising regularly. Begin with activities like walking, stretching, or yoga, which can help improve flexibility and mobility. Gradually increase the intensity of your workouts over time as your body gets stronger. 2. Include Cardiovascular Exercises Cardiovascular exercises are essential for heart health and strengthening your respiratory system. Engage in activities like swimming, cycling, or dancing to elevate your heart rate and improve endurance. Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or consult your doctor for personalized recommendations. 3. Strength Training and Bone Health As we age, our muscles tend to weaken, which increases the risk of falls and fractures. Incorporating strength training exercises into your routine can help combat muscle loss and improve bone density. It can be as simple as using light weights, resistance bands, or doing bodyweight exercises like squats and push-ups. 4. Balance and Flexibility Exercises Balance and flexibility exercises are crucial for seniors to maintain stability and prevent falls. Include exercises like tai chi, yoga, or Pilates in your routine to improve balance, posture, and overall coordination. These activities also help to relieve stress and promote relaxation. 5. Stay Hydrated Staying hydrated is vital for everyone, especially seniors. Proper hydration helps regulate body temperature, lubricate joints, and enhance digestion. Make sure to drink enough water throughout the day, and consider consuming fruits and vegetables with high water content, such as watermelon and cucumber. Senior woman drinking a glass of fresh water to stay hydrated and healthy. Concept of elderly people developing good daily habit of drinking enough liquid to prevent dehydration and live a long life Conclusion Regardless of age, staying physically active and adopting a healthy lifestyle can significantly contribute to overall well-being. Engaging in regular exercise, focusing on cardiovascular health, strength training, balance, and flexibility exercises can help seniors maintain their fitness levels and improve their quality of life. Remember to consult your doctor before starting any new fitness regimen, especially if you have underlying health conditions. FAQs 1. How often should seniors exercise? Seniors should aim for at least 150 minutes of moderate-intensity aerobic exercise per week. 2. Are there any precautions seniors should take before starting an exercise program? Yes, seniors should consult their healthcare provider before starting any new exercise program, especially if they have pre-existing health conditions or concerns. 3. Can seniors build muscle and strength through strength training? Absolutely! Seniors can build muscle and strength through regular strength training exercises. It's important to start with light weights and gradually increase intensity as tolerated. 4. Are balance exercises necessary for seniors? Yes, balance exercises are crucial for seniors to improve stability and prevent falls. Activities like tai chi, yoga, or Pilates can greatly benefit their overall balance and coordination. 5. How can seniors stay motivated to exercise regularly? Social support, variety in workouts, and setting realistic goals are a few ways seniors can stay motivated to exercise. Joining group classes, exercising with friends, or hiring a personal trainer can also help maintain motivation levels. References: - CDC - Physical Activity for Older Adults Read the full article

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