Strength Training for Seniors

Strength Training for Seniors

Good nutrition, proper rest and medical care are all recognized as important elements of senior health. Social media and marketing professionals do an outstanding job of targeting seniors with information (and misinformation) about food, drugs, Medicare plans, and sleep aids. There is another essential element for maintaining good senior health that is not heavily advertised. Regular physical exercise is a key to maintaining seniors’ good health. Participating in regular strengthening exercise promotes emotional and mental health as well as physical wellbeing. It can be of benefit in managing medical conditions often seen in seniors including arthritis, diabetes, osteoporosis, heart disease and back pain. Beyond all of that, strength training will make daily living a far more enjoyable experience. Climbing stairs, carrying groceries, or simply rising from a chair unaided are tasks that younger people do without a thought. As we age, these simple abilities can become more and more of a challenge, but regular strength exercises can keep seniors independent, mobile and healthy. It is a common misconception that “bodybuilding” or muscle-building exercises are exclusively...
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Balance and flexibility are A Great Tool for Every Golfer

Balance and flexibility are A Great Tool for Every Golfer

The average golfer will roll up to the course just before tee time. Hit some golf balls. Play 18 holes. And then is perplexed they feel tight during and after the round. Does this routine sound familiar? If you’re like most golfers, you probably know how important flexibility is to the swing. Even tour players from Adam Scott to Tiger Woods have pre-round stretching routines to get their bodies ready to play. It’s not just your flexibility but also your posture that makes a difference. Posture is how your body is balanced from left to right, anterior and posterior. In all great machines for perfect performance, you must keep the machine balanced. The same goes for your body! If you weren’t born with fantastic flexibility or happen to be a weekend warrior who sits from 9-5 every day, you probably could use an exercise and stretch routine to help you improve your flexibility both before a round and on a regular basis. Enter Fitworks Perfect Posture® Natural Pain Solutions, a personalized program...
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How to boost mental awareness after quarantine

How to boost mental awareness after quarantine

Throughout most of 2020 and 2021, we have been told by federal and state officials that quarantine is one of the best ways to help eradicate Covid-19 and maintain the safety of oneself and others. Yet, the impact quarantine orders have had a major impact on the lives of millions, especially seniors. The challenges of isolation and the absence of social interaction have affected mental health in ways that most seniors were unprepared for. Information we received from the internet, television, radio and newspapers left many people confused and uncertain, leading to overwhelming levels of stress. Social distancing has made a lot of seniors feel isolated, frustrated, and depressed. All these reactions can increase anxiety and stress which can have a negative toll on mental awareness. The good news is that we are heading toward the end of quarantine orders. The following are four great ideas for boosting mental awareness as we transition out of quarantine and into normalcy: Take Care of...
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Making sure your joints are in the correct position

Making sure your joints are in the correct position

| Article provided by Fitworks Perfect Posture | Did you know that you have 360 joints, 640 muscles, and 206 bones in your body?  A lot is going on inside of you that gives you the ability to look, see, taste, smell, touch, and move around so you can experience all the wonderful things in life AND look fabulous while doing so! It all must be in perfect balance to allow this to occur. But what if something happens to cause an imbalance? What if one or more joints are no longer in their proper position? What happens then? And how do you even know if this has happened to your body? A misalignment may impair your range of motion and severe issues can affect your quality of life. There may be signs that your spine is misaligned, along with pain around several joints in the body. Hip pain will present with tight muscles on the hip and low back approximately two inches right or left...
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Here are a few ideas for staying fit in the summer

Here are a few ideas for staying fit in the summer

Staying in shape can be difficult especially during the summer months if you enjoy outdoor workouts and activities. If you didn't already know, seniors that are 65 and older technically should be getting to 2.5 hours of moderately based aerobic exercise every week. This could be anything from walking, swimming, or light jogging. If you do more than a light jog or any type of cardio you would need about 1 hour and 15 minutes to satisfy that standard of wellness. Strength training can and should easily be on your weekly agenda. You should be doing at least two days of strength training out of a regular week. If you do any form of strength training consistently you can help to prevent bone loss and this even allows you to build new bones. Doing these forms of exercise such as weight training can help to prevent and alleviate osteoporosis as well. This goes for tons of other health-related issues. There are other...
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Are you wearing the right shoes?

Are you wearing the right shoes?

Walking is a highly beneficial activity for people of all ages, seniors included. The National Institute on Aging specifically recommends walking as an exercise for seniors because it is relatively low impact, unlikely to produce injury, and its intensity level can be raised at the senior’s own pace. The benefits of walking are too great to ignore. Even so, there is one caution about that “special equipment” feature - a walker needs good shoes, fitted to his or her special requirements. Seniors are more likely to have these special requirements because foot problems become more common as we age. The normal wear on feet through the years inevitably produces changes. Feet tend to become wider, and the fatty pads that cushion the bottoms of feet become thin or disappear. Seniors should have their feet measured more often than younger people, not assuming that their shoe sizes remain unchanged. Shoes are a part of a person’s wardrobe, but they are also functional items...
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Easy ways for seniors to stay active with grandkids

Easy ways for seniors to stay active with grandkids

Are you tired of the same old routine? Want to spend more time with your grandchildren stuck at home? Then set up a play date with your grandkids! If you've ever seen children on a playground, you will know how much they love to run around. A few hours outside with the little humans will surely get your heart racing. Moving around and being physically active comes naturally to children, so it's an excellent motivation to move around. The best part is that playtime will benefit you and help them. Swimming in a pool or climbing to the top of a slide encourages your grandchildren to a lifetime of being active, especially during this digital age. Here are six ways you and your grandkids can stay active together: Take them for a nature walk around your neighborhood or local park. Play a video fitness app together and see who wins! Go for a bike ride, don't forget your helmets! Build a magical...
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What happens to your body when you stop moving?

What happens to your body when you stop moving?

| Contributed by Fitworks Perfect Posture | It may contribute to life-threatening conditions, contribute to chronic pain, increase the risk of osteoporosis, increase the risk of thrombophlebitis and compromise the immune system. Evidence shows that prolonged sitting is devastating to your health. It actively promotes dozens of chronic diseases, even if you’re very fit. Because of sitting, your blood sugar levels, blood pressure, cholesterol, and toxic buildup all rise. The solution to these adverse effects does not involve a prescription—all you need to do is get up and avoid sitting as much as possible! If you’ve been sitting down for a full hour, you’ve sat too long. Did you know that within 90 seconds of simply standing up, the muscular and cellular systems that process blood sugar, triglycerides, and cholesterol—which are mediated by insulin—are activated? At the molecular level, the human body was designed to be active and on the move all day long. If you stop moving for extended periods, it’s like telling your body it’s...
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Perfect posture and its importance for proper body function

Perfect posture and its importance for proper body function

| Contributed by Fitworks Perfect Posture | What is the first thing you visualize when you hear the phrase “bad posture?”  I am sure we all see a body slumped forward with rounded shoulders and a huge hump in their upper back. What is happening to the organs inside that body we just visualized?  What about the nerves?  And, what about the blood flow? Just in that one small bad posture we have a person who may have restricted nerves going down into his harms and hands.  So, the hands may tingle or feel numb at times.  The fingers may feel cold and may have trouble moving in the manner they are used to. This person may have trouble raising their hands above their head.  Reaching for items in a cupboard or even washing their hair may be impossible. They may have digestion issues.  The stomach could feel bloated at times and have heartburn at other times. The ribcage and sternum are pushing down on to...
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How posture affects how people perceive you

How posture affects how people perceive you

You may not realize it, but your posture has a large impact on how you are perceived by others.  It also changes your body chemistry setting you up for either success or failure. Judged by your posture? You have probably never even thought about this. In fact, studies have shown that your body language can influence the way you are perceived by others.  Amy Cuddy, a social psychologist from the Harvard Business School, determined that assuming a powerful stance can increase power hormones (testosterone) and decrease stress hormones (cortisol). If you can feel these physiological changes in yourself, it will be reflected in the way others perceive you. From the outside, others judge you by what they see. Posture begins from the ground up.  A lot of people these days walk with feet in an externally rotated position, or as we call it, “duck feet.”  Instead of walking with a confident stride and a spring in your step, this gait style can often...
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