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[nancylfitness]

Falls Are Preventable (Includes Exercises!)

Balance training is an important and effective part of fall prevention. Performing safe home exercises can help strengthen your lower body to promote balance and reduce your overall fall risk, among other health benefits. Physical activity, including exercise, reduces falls by 13% to 40%.

Also, fall-proof your home to ensure your safety and help prevent falls. Follow the link below for home safety tips:

https://www.cdc.gov/steadi/pdf/check_for_safety_brochure-a.pdf

It’s a good idea to include balance training along with physical activity and strength training in your regular activity.

Nearly any activity that keeps you on your feet and moving, such as walking, can help you maintain good balance.

The specific exercises below are designed to enhance your balance and are beneficial to include in your daily routine and can help improve your stability.

Key movements needed for getting up off the floor

(See original table on the blog website, linked)

Step -- Description -- What’s Needed -- Exercise (s)

Roll Over to side -- strong shoulders & core -- Wall Pushup, Plank, Bicep Curl – 1 ft

Push up to seated position -- strong shoulder & chest -- Deadlift, Woodchop, Lateral raise  – 1 ft

Shift weight to  hands & knees -- agility & strong chest muscles -- Bird Dog, Standing Squish Ball

Step 1 foot forward -- glute & leg strength -- Wall sit, Half Squat, Leg – 3 way kick, Calf Raises

Stand up -- good balance & leg strength -- Step Up, Tight Rope, Knee Extensions, Single Leg Stance

Exercise Instruction:

Wall PushUp

Place hands against a wall ~ chest height.

Step back ~1 or 2 feet with body at 45-degree angle.

Lowering body toward wall until nose is almost touching wall.

Press body back up to start position.

Repeat for 10 – 15 reps.

Wall Plank

Bend elbows until you are supporting your body weight on your forearms.

Maintain a flat back, hold for up to 30 seconds.

Don’t forget to breathe & engage abs (abdominal muscles).

Bicep Curl – on 1 foot

Look straight ahead; stand on left leg.

Arms/hands at sides grasping dumbbells-palms facing forward

Back straight; shoulders rolled back.

Bend elbows at sides, slowly bring dumbbells up; do not arch back.

Slowly lower dumbbells to start position, breathing in. Do 10 reps

Repeat standing on right leg-10 reps.

Deadlift

Hold a pair of dumbbells in front with an overhand grip, palms facing the body.

Hinge forward at hips, slightly bending the knees, lowering the dumbbells to the ground without allowing  back to round.

 Brace core and lift back to the starting position.

WoodChop

Stand, feet shoulder-width apart; hold  dumbbell w/ both hands.

Rotate torso to the right & raise dumbbell until over right shoulder.

Squat as you rotate torso to the left and bring the dumbbell diagonally across the body until it’s close to your left hip.

Repeat and then switch sides.

Engage core, keep feet / knees pointing in same direction. Keep arms straight; breathe out as you twist torso.

Single leg stand with lateral raise

Look straight ahead; stand on left leg.

Arms/hands at sides with dumbbells.

Raise arms out from sides to shoulder height

Slowly lower dumbbells to start position. Do 10 reps.

Repeat standing on right leg-10 reps.

Maintain good posture; Breathe!

Bird Dog

Start on all 4’s, wrists @ shoulders , knees @ hips.

Lift right arm, left leg off floor at same time; extend both to straight; reach w/  fingertips.

Lower down & switch sides = 1 rep.

Coordination that builds core stability & capacity for large movements to move limbs away from center of body.

Standing bird dogs

Shift your weight back to your hands and, simultaneously.

Raise your right arm and left leg off of the wall and the floor at the same time.

Do not to rotate or twist your spine and maintain a neutral spinal position. Use a support if needed.

Continue for 10 repetitions, alternating hands and legs.

Squish Ball – Inner Thigh Squeezes

Seated, place a ball between knees.

Press knees together squeezing ball, hold for 5 seconds.

Slowly release pressure.

Repeat 8 to 10 times. Rest, do another set.

Wall Sit

Stand w/ back pressed against wall.

Slide down into a sitting position by moving feet forward & lowering buttocks.

If pain restricts range of motion, only lower as far as you can with control.

If you can, lower yourself until your thighs are parallel to the floor.

 Hold this position ~ 10 seconds, longer if possible.

Over time, increase the duration for wall sit for up to 60 seconds.

Leg, 3-Way Kick

Stand on 1 leg (soft knee).

Raise other leg out in front.

Keep extended leg ~ straight; return it to center.

Gently lift the same leg out to the side & back down.

Extend leg behind & back down.

Perform as 6 on each leg.

Half Squat – improvebalance, strengthen knees, legs, & hips

Bend your knees as comfortably as possible while holding the chair.

Resume standing position. Use a chair for support, if needed.

Calf Raises – help w/ walking on uneven ground.

Stand straight, rise on toes as high as possible, keep heels off ground.

Slowly return to normal position.

Help you walk on uneven ground and improve your overall health.

Step Up

Using a step, step up carefully w/ left leg.

Balance & count to three, then lower down slowly.

Do the same with right leg. Use a support, if necessary.

Tight Rope

Put left foot in front of right foot: heel of left foot touches toes of right foot.

Place right foot in front of left. Put body weight on heel; heel touches toes.

Walk this way for 20-25 steps.

Knee Extensions

Sit in a chair and straighten out the right knee for a few seconds.

Repeat w/ left leg

Repeat these steps 12-15 times for each leg.

Single Leg Stance

 Arms at side, stand w/ feet together next to a chair.

Lift right hand above head, followed by your right foot.

Hold the position for 10-15 seconds.

Repeat the same action on the left side.

Always check with your health care provider before beginning a home exercise program. For safety during these exercises, position yourself near a sturdy surface that you can use for support.

[straightmenobsession]

Bodybuilder Zeper Sman.

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[supercantaloupe]

what’s a fun fact about you that people may not guess

i am not anyone's idea of athletic. however since my social circle is like 90% other honors student orchestra losers, i technically qualify as a jock given that i have six years of experience playing field hockey

[shawn-phillips-training]

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[krujuice]

The fighters are getting ready for their fights and tournaments!

DM me if you'd like to learn from home or come to the gym in Cleveland!

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30 Ways to Make Extra Money as a Student

In today’s increasingly competitive academic landscape, many students are seeking opportunities to earn additional income. The need for financial stability has driven numerous individuals to explore innovative ways to make extra money while pursuing their studies. This article provides a comprehensive list of 30 practical methods that students can employ to supplement their income. These…

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[tranquillityofficial]

Can I Learn Meditation Online? Discovering the Digital Path to Inner

Meditation has gained popularity in recent years offering a piece, stress relief & emotional balance. For many, they want to learn from retreat centers, instructors etc. In this article, we will talk about learn meditation online, covering various modules, resources & tips from certified professional.

The Rise of Online Meditation

With the advancement of technology and increased valuation of internet in our life, more than people would like to learn online either learning meditation. Lets come to this and why this trend is more catching & beneficial.

Accessibility and Convenience

One of the biggest advantages of learning meditation online is the accessibility it provides. Whether you're a busy professional, or someone who simply can't find a local class that fits your schedule, online meditation offers:

Flexibility: Choose your own time and place to practice.

Variety of Styles: Explore different types of meditation—from mindfulness to transcendental meditation to guided imagery—without geographical constraints.

Affordability: Many online resources are free or low-cost compared to in-person classes.

Personalization of Experience

Online platforms allow for a personalized approach to learning meditation. You can select courses or sessions that resonate with your interests and skill levels. This customization means you can progress at your own pace and focus on what works best for you.

Where to Start

If you are considering learning meditation online, Thetranquillity is one of the best option where to start meditation.

Online Courses

There are numerous websites that offer structured courses in meditation:

TheTranquillity: Provides a range of meditation courses where you can learn specific techniques or approaches.

YouTube Channels

YouTube is a treasure trove of free meditation resources. Renowned for their guided meditations and visualizations that are both calming and engaging.

Podcasts

For those who prefer listening, meditation podcasts can be an excellent option.

10% Happier: Dan Harris hosts various experts who provide practical tips on meditation and mindfulness practices.

On Being with Nikki: Features discussions on spirituality, philosophy, and life experiences that often touch on meditative themes.

Making the Most of Online Meditation

Taking your meditation practice online can be incredibly rewarding, but it’s essential to approach it with intention. Here are some tips to enhance your learning experience:

Establish a Routine

Creating a consistent meditation schedule can help you form a habit. Aim for a specific time and duration that fits seamlessly into your day. Even starting with just 5-10 minutes can make a difference:

Morning Sessions: Kickstart your day with clarity and calm.

Evening Wind-Down: Practice as a way to unwind and facilitate better sleep.

Engage with Community

Online meditation platforms often have community features—don’t hesitate to engage! Sharing experiences, challenges, and successes with others can enhance your understanding and commitment to the practice.

Challenges in Online Meditation

While online meditation offers many benefits, it’s not without challenges. Being aware of these will help you navigate your journey more effectively.

Distractions

Being at home means more potential distractions. To mitigate this, consider:

Silencing Notifications: Make your device distraction-free during your designated meditation time.

Designated Quiet Time: Let others in your space know when you need uninterrupted time.

The Search for Authenticity

With countless online resources, it can be challenging to find a teacher or practice that resonates with you. Take your time to explore different styles, teachers, and formats to discover what feels aligned with your personal journey.

Conclusion

Learning meditation online is not just a possibility; it’s a growing reality allowing individuals to discover peace and mindfulness on their terms.

Are you ready to join meditation journey? Start now, and reach the tranquility that awaits you!

For further reading on meditation techniques, check out our previous post on Learn Meditation Online. Remember, each step you take toward mindfulness is a step toward a more peaceful self.

[deadlyfitbodies]

Discover the Best Personal Trainers in California

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[nancylfitness]

Exercise Medicine – Heart Disease: Manage Symptoms, Improve Quality of Life When Living with HEART DISEASE

4th in a Series of Living with Chronic Conditions.

Exercise helps those individuals with long-lasting, chronic conditions manage symptoms, improving their quality of life.

Long-lasting, chronic conditions include cancer, heart disease, diabetes, depression, and back / joint pain.

Many experts now believe that exercise can be a very effective way of preventing chronic diseases and reducing symptoms. Regular exercise not only can help prevent the onset and development of cardiovascular disease but also is a critical therapeutic tool to improve outcomes for those with heart disease.

As a bonus, exercise also works to improve one’s mood, appetite, and sleep!

As we age, exercise becomes more and more important. Regular physical exercise helps maintain:

balance, reducing falls and fractures

independent lifestyle

stamina, muscle strength

mood, well-being.

healthy bones, muscles, and joints.

A sedentary lifestyle increases the risk for conditions that can lead to negative health issues, even causing early mortality.

Waistline – to decrease waistline girth, increase exercise. Enlarged waist circumference is linked to extra risk of:

cardiovascular disease

developing insulin resistance

high blood sugar.

How does exercise strengthen the cardiovascular system?

Regular exercise helps the heart; it can lower the risk of heart disease getting worse and it lowers the risk of dying of heart disease. The heart is a muscle and responds to exercise by becoming stronger. Enhance cardiovascular health with regular exercise to:

improve circulation (pumping blood throughout the body)

make the heart stronger

help prevent disease: high blood pressure, cardiovascular disease, type 2 diabetes, metabolic syndrome, early mortality, etc.

Exercise training should include: Aerobic; Strength/Resistance; Flexibility.

When exercising, particularly for aerobic exercises like walking, swimming, or cycling, the heart must pump more blood through the body, increasing cardiac output and blood pressure.

Over time, as individuals adapt to the healthy stress that exercise places on the heart and body, the heart becomes stronger and it takes fewer beats to push blood through the body, leading to a lower heart rate.

Exercise also alters the lipids in your blood, increasing HDL cholesterol (the “good” cholesterol), while reducing triglyceride levels, both of which reduce the risk of heart disease.

Exercise also improves arterial function, reducing blood pressure and thickening the ventricular chamber walls of the heart.

Multiple research studies have shown the benefits of exercise in preventing and reversing heart disease:

Individuals who are the most physically active have heart disease rates 50% lower than those who are sedentary.

Heart attack patients who followed a formal exercise program experienced a reduced death rate of 20-25%.

If you’re not active now, gradually work up to an aerobic session of about 20 to 30 minutes, at least three or four times a week. The more exercise you can do, the better.

Anything that raises your heart rate counts. Pick a variety of activities that you like. Don’t do the same thing over and over.

Exercise Regularly. It is important to exercise on a regular basis. The type of exercise that is best for you depends on age, injuries (past and present) and health conditions. Each exercise session should include a warm-up, conditioning phase, and a cool down.

Older adults should participate in at least (see table below):

Type of Exercise -- How Often (per week) -- Duration (per session)

moderate aerobic -- 5 days -- 30 minutes OR vigorous aerobic -- 3 days -- 20 minutes

Resistance training (muscle strengthening) -- 2 days to 3 days -- 20 to 30 minutes

Flexibility and Balance -- 2 days (or daily) -- 10 minutes

More is better: Exercising more than the minimum recommendation results in extra health benefits and increased fitness. Increase workouts gradually.

As always, check with your doctor before beginning any new exercise routine. Participate in exercises designed to be safe and challenging for older adults.

Workout Tips:

Pace yourself.

Don’t do too much too soon.

Give your body time to rest between workouts.

Stay hydrated. Drink water even before you feel thirsty

Stop and rest if you feel weak, dizzy or lightheaded

To stay motivated for exercise, follow the link below: https://nancylfitness.com/2022/10/07/motivation-to-exercise/

[straightmenobsession]

Masculine Bodybuilder, Fitness Trainer & Online Coach Javid Fakhi.

“Other people’s words are not important.”

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Fit Your Body by Ashley: Personalized Fitness Plans for Every Body

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[academyofsportspeed]

Health Advantages of Strength Training for Women in Sydney

Strength training for women Sydney has become dynamically notable as extra women see its substantial health benefits. Beyond muscle building and strength training, updating health, fitness, and well-being is essential. Whether you're expecting to deal with your physical performance or have to feel more grounded and energetic, incorporating strength training into your routine can make a significant difference.

How Strength Training Can Benefit a Woman's Body?

Strength training for women in Sydney benefits women in several ways. It improves body composition and strengthens bones. There are other advantages as well. So, let's know that!

Boosts Metabolism

Strength training is a major area of strength for aiding metabolism. By expanding muscle mass, women can work on their body's ability to burn calories regardless of when they are extremely still. This metabolic lift supports weight management and improves energy levels.

Enhances Bone Health

Ordinary-strength training can help forestall osteoporosis and improve bone thickness. Weight-bearing exercises or a 12-week 200m sprint training program stimulate bone turnover, which is especially pressing for women as they age. This training strengthens the skeletal system and diminishes the risk of fractures.

Improves Muscle Tone and Strength

Partaking in strength training helps with building and staying aware of muscle mass. This tones the body and augments functional strength, making ordinary endeavours more straightforward and working on all-around physical performance. This extra strength can be a special benefit for those partaking in sports or other physical activities.

Supports Mental Health

Workouts, including strength training, have been shown to chip away at mental health by diminishing symptoms of anxiety and depression. The endorphins conveyed during an activity are probably natural mood lifters, propelling a sensation of flourishing and supporting certainty.

Enhances Functional Fitness

Strength training improves functional fitness, which is pressing for common activities. By strengthening and stabilizing, women can move even more freely and perform everyday errands without any problem, provoking better private fulfillment.

Conclusion

Join a fitted strength training program in Sydney and be ready to experience these benefits. This will help you start your trip toward a healthier life. Explore sports coaching courses in Sydney to develop your fitness regime further. Branch out today and transform your life with the force of strength training at our academy.

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30-day Fitness Challenge

How to Transform Your Body in 30 Days with a Fitness Challenge

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Conclusion

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