Are you thinking that you don’t have time to fit exercise into your busy lifestyle? Well, think again! Here are 8 simple routines that are easy to do and – best of all – they don’t take much time. Just spend 10 minutes or less on these easy activities and a new, healthier lifestyle will be yours!
As always, be sure to check with your doctor before starting any new exercise routine.
Surely you can fit these fun, healthy activities into your busy life:
Jump rope. If you haven’t tried jumping rope lately, now is the time to give this fun and invigorating exercise a try. Purchase a jump rope or fashion your own from any sturdy piece of rope. Start slowly and gradually increase both your speed and intensity. This heart-healthy exercise can be performed a few times a day for maximum exercise benefits.
Climb stairs. Did you know that staircase in your home or workplace is actually a mini-gym in disguise? Take advantage of this exercise opportunity whenever you have a few extra minutes to spare. Climbing stairs builds strength and gets your heart pumping.
LOWERS THE ENERGY COST OF GETTING SOLAR PANELS BY 85%!!!
Listen to music or an audiobook while going up and down the stairs. Before you know it, you’ll be looking forward to your climbing sessions!
Dance to the music. Don’t be shy! Turn up your favorite music and dance with abandon! Dancing is not only fun, but it’s also a terrific form of exercise. Professional dancers are more fit than many professional athletes!
Bounce on a mini-trampoline. No doubt about it. Trampolines are just plain fun! Mini-trampolines can be purchased at many chain stores, sporting goods stores, or online. Pull out your trampoline and spend just five minutes jumping away. You may enjoy this exercise so much that you’ll increase the amount of time you have available for your exercise routine.
Many mini trampolines such as this one are available on Amazon. Always observe caution however, make sure the trampoline is secure. You don’t want to end up on the floor with a sprain or at worst, a broken bone!
Quick calisthenics. Everyone has, at one time or another, practiced calisthenics. Now is the time to remember those lunges, knee bends, and jumping jacks of days gone by! Finding just five minutes in your hectic day to practice one or more of these calisthenics exercise routines can make a big difference in your health.
Lift weights. Many exercise routines neglect that all-important need to increase upper body strength. Lifting weights solves that problem. Depending on your size and fitness level, choose the amount of weight appropriate for you. Start with lighter weights, and as you spend time on a daily routine, gradually increase the amount of weight you can handle.
Walk faster. Will you be walking the dog later today? Or perhaps walking from your car into the shopping mall? Picking up your walking speed will also increase your fitness level. Walking of any kind is always a good thing, but walking faster enhances the exercise benefits you receive from it.
Practice balance. Part of any healthy lifestyle is having a good balance. The more you practice, the easier it is to maintain balance not only in your exercise routine but also in your daily life. Practicing balance requires only a few minutes a day and best of all can be practiced anywhere with no special equipment.
Stand a few feet from a wall, kitchen counter, or other supporting structure and raise one foot off the ground. Hold this for 5 – 10 seconds. Maintain balance as long as you can. Repeat with the other foot.
As seen in this picture, place one foot forward, the other foot in the back. Raise your arms as seen here and hold the pose for 5 seconds or more, maintaining your balance. Alternate with the left and right foot to strengthen both legs.
There are many more exercises you can do to improve balance. for the purpose of this short article, let’s keep it simple. But you get the idea. Tai Chi is a great exercise to improve balance. I have always recommended this exercise that is great for wellness. Yoga is an excellent exercise for promoting balance as well.
With daily practice, you’ll notice a gradual increase in the amount of time you can keep your balance.
By following just a few of these simple and quick exercise routines, you’ll be on your way to a healthier and happy lifestyle. Don’t wait for tomorrow. Start now!
(To order an expanded and detailed article on this topic for your website, magazine, periodicals, newsletters, or organization from 1k to 5k words, contact author.)
Do You Recognize the 3 Main Trouble Spots for Osteoporosis?
Osteoporosis can affect any bone in your body. It is a condition where bone becomes less dense and porous, making it brittle. This is why fractures can happen even with the slightest pressure or load. I have patients who broke a hip just by standing up from a seated position.
The most common trouble is the wrist, spine, and hips. As the population grows older, the condition is becoming more widespread. According to the National Osteoporosis Foundation, about 10 million Americans have osteoporosis and another 44 million have low bone density.
Osteoporosis is the thins the bone as we age. This is because there is not much impact and loading on bones as people become more sedentary. The bones become thinner and more brittle. It develops over time. The symptoms may be unnoticed until a bone fracture happens.
Use this quick guide to strengthen your bones and lower your risks for osteoporosis.
Caring for Your Wrists
A broken wrist is often an early sign of osteoporosis.That is especially true if the injury was caused by only minor force. For women, a Colle’s fracture is very common.
Be mindful of your wrist position.Practice holding your wrists flat rather than letting them bend backward while typing or lifting objects. This will guard against carpal tunnel syndrome and related injuries.
Towel wringing. There are many exercises that can strengthen your wrist. In addition to dumbbell exercises, there are some moves you can do anywhere to condition your wrists. Grab a towel by each end and twist it tightly. Hold for 5 seconds. Do this in both directions.
Squeeze a ball. Another option is holding a ball in your palm and squeezing it with your fingers. Point your middle finger towards the center of your wrist to minimize joint stress.
(Hold and squeeze the ball, hold for 5 – 10 seconds each time, then relax. Repeat for as many as you are able to tolerate. While watching TV, waiting in line, etc.
Caring for Your Spine
***Almost 700,000 people a year experience vertebral compression fractures, and there may be no noticeable discomfort. These injuries are almost twice as common as broken hips or wrists.***
Warning signs. You can spot compression fractures if you know what to look for. Symptoms include sudden loss of height, difficulty breathing, a protruding stomach, and soreness in your lower back.
Strengthen your core. Strengthening and firming up your abdominal muscles can take a load off your back. Engage your abs during workouts and daily tasks like carrying groceries.
Be careful when bending forward. If you already have osteoporosis, bending forward can contribute to spine and hip fractures. Your doctor may recommend you use a pick-up cane so you can clean the house and pick up your keys while standing up.
Caring for Your Hips
Broken hips can trigger long-term health issues and interfere with independent living. More than 95% of hip fractures are caused by falling, according to the CDC.
Work on improving your balance.There are many ways to increase your balance and coordination. Sign up for Tai Chi or yoga classes. Take turns standing on one leg at a time. Keep your eyeglass prescription updated and play it safe with medications that make you drowsy.
Strengthen your legs.Powerful legs can help you stay on your feet. Train them with squats, lunges, and calf raises.
Make home adaptations. Modify your home with safety in mind. Install grab bars in the bathroom and extra lights in the backyard. Ensure that each stairway has secure rails on both sides.
⇒ MORE IMPORTANT TIPS:
Prompt medical treatment and lifestyle changes can make a big difference in keeping your bones healthy. Genetics alone is not enough to rely on to determine your risk factors for osteoporosis.
Consult with your doctor. Your doctor can prescribe bone and health screenings & diagnostics to evaluate your individual situation. Your health team then will be able to help you manage your risk factors and design a safe exercise program.
Eat calcium-rich foods.Calcium and Vitamin D are two important nutrients for your bones. Consider including dairy products and fortified breakfast cereal in your diet.
Add intensity to your workouts. Make sure it is the right type of exercise for your fitness level, however. Walking is good for your posture and your heart. More challenging activities are required to make an impact on your bone mass. Bone responds accordingly to the loads placed on it. Do strength training gradually and safely, increasing the amount of weight you use. Consult with a physical therapist. Physical Therapists are skilled at evaluating your fitness level and the type of therapeutic exercises appropriate for you. It is necessary to take any comorbidities into consideration.
Get on the ball with osteoporosis prevention. Fighting osteoporosis can help you to live longer and more independently in your golden years. Work with your doctor to take care of your bones by building up their strength and density with targeted exercises and healthy lifestyle choices.
FALLS IN THE ELDERLY CONTINUE TO RISE. IT IS DEVASTATING. The implications of falls have long been brought to light by researchers and statisticians alike. The economic impact upon the government is staggering.
The estimated cost to treat injuries sustained from these falls is estimated to exceed $50 billion dollars from the year 2015 and may reach $67.7 billion in the year 2020. Furthermore, Medicare and Medicaid shouldered 75% of these costs.
Every 11 seconds, an older adult is treated in the emergency room for a fall; every 19 minutes, an older adult dies from a fall.
Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations involved in Fall prevention, The Falls Free National Action Plan by the NCOA.
The plan includes action steps of reducing the impact of medications as a risk factor, promoting physical mobility, and improving home safety. Fall risk assessment and screenings, promoting evidence-based programs also is a major component of this national initiative.
More Fall Prevention Programs have surfaced and a majority of these promote exercise programs designed to reduce falls in the elderly. Tai Chi has been widely recognized as an effective exercise program for fall prevention.
As released by the CDC in a PDF Form on its principles and why:(Source: CDC.gov)
Tai Chi Principles for Falls Prevention in Older People
The following notes are suggestions for incorporation into a Tai Chi program specifically targeting fall prevention in older people.
BALANCE
The key element in preventing a fall. Balance has been shown to decrease with age; however, some aspects of balance can be enhanced through training.
Key elements to incorporate into a Tai Chi program:
Relaxation
> relaxes muscles > lowers the center of gravity Lowered center of gravity > increases load on lower limbs > over time increases sensation and awareness of lower limb movement.
• Transfer of Weight:
Shifting body weight from leg to leg through incremental movements. Start with a small range of movement and gradually build up to a wide, square base stance.
• Muscle strength
Muscle bulk and therefore strength decrease with age. A bent-knee stance and movement work to strengthen lower limb muscle (particularly the quadriceps muscles) (however, always work to an individual’s limitations. If a bent knee stance is too difficult, then do the movement without bent knees).
• Instability
This involves issues such as increased body sway, low mobility, and postural instability. Increasing age is also associated with reduced sensation in lower limbs and is consequently associated with a loss of righting reflexes and an increase in body sway, which can lead to falls.
o Gait:
Decreased stepping height and decreased stride length. Women tend to have a narrow walking and standing base, closer foot placement, erect posture > difficulty stepping down from stools/benches. Men tend to have a small-stepped gait, wider walking and standing base, and stooped posture.
Tai Chi addresses gait problems by teaching the “correct” movement of lower limbs. This is done by lifting lower limbs from the knee rather than the foot; lifting lower limbs without misaligning the pelvis, and teaching to place heel down first when moving forward (toes first when moving back). Also, teaching movement with appropriate weight transfer, posture, and slightly bent knees improves stride length
Posture:
Tai Chi also teaches participants to maintain a relaxed posture with an elongated spine.
• Coordination/Mobility:
Tai Chi consists of moving from one stance to another in a slow, coordinated, and smooth way. This trains students in improved mobility and increased body awareness.
C. Falls are the leading cause of fatal injury and the most common cause of nonfatal trauma-related hospital admissions among older adults.
D. Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations engaged in Fall prevention, The Falls Free National Action Plan by the NCOA.
It is no surprise that initiatives have been in place focused on Fall Prevention in the elderly. Fall screens are being implemented to assess a patient’s risk for falls. Examples for these balance and fall risk assessments are the TUG (Timed Get Up and Go Test), The Berg Balance Test, The Tinetti Balance Assessment, Functional Reach, Dynamic Gait Index, and many more.
The John Hopkins medicine organization has come up with their assessment tool for the assessment and identification of fall risk patients in the acute setting.
This article, however, will discuss more prevention and will provide helpful exercise tips to improve balance. There are many exercise equipment and tools available for use in the physical therapy/rehab setting. Will be sharing more of them in the future. The focus of this article, however, is the Airex Foam Balance Pad. It is easily available in stores and Amazon. They come in different sizes, and lately, in different colors.
These are now available in different brand names available in the market. They are widespread in gyms, in gymnastics and dance schools, in elite sports performance facilities.
They come in different shapes nowadays: Square, rectangular, oval, and long/balance beam type shape. The square ones are the most popular. It is easily available in stores and Amazon. Lately, in different colors too.
Why Airex Foam? Airex is a specialty cross-linked polymer foam core. It contains millions of air bubbles trapped inside the material; This air is displaced once subjected to force or pressure or loading; Once the force shifts, however, it can return to its original form (Memory).
Unlike memory foam, the Airex foam is more rigid and condensed and can withstand constant use.
Many brands are currently in use at therapy clinics. Moreover, this is a personal assessment: Not all Airex Foams are created equal. They have gotten better over the years. However, some models are still easily worn out and torn.
Airex Foam balance pads have been an excellent adjunct to balance exercise I prescribe to patients I see. It has proved useful in different cases.
APPLICATIONS IN THE CLINICAL SETTING:
1. POST SURGICAL CONDITIONS – In our outpatient setting, we see patients as early as Day 1 Post-op: Knee Replacements, Hip Replacements, Arthroscopic procedures for meniscus tears, ACL tears. (Anterior Cruciate Ligament Tear)/PCL (Posterior Cruciate Ligament tears)
The Airex Foam in these stated conditions allows exercise that is less irritating and painful in recovering soft tissue and joints while still getting the benefit of the high amplitude of muscle contractions supporting or traversing these joints.
2. ARTHRITIC CONDITIONS – For patients plagued by joint pains, especially on the hips and knees, weight-bearing exercises or high-impact exercises can cause significant misery. These activities create too much friction inside a joint that is already inflamed, irritated, and structurally damaged.
Working on lower extremity strengthening using an Airex Foam Pad promotes tolerance to exercises in the standing posture. While weight-shifting and doing exercises on the foam, one can get significant muscle contractions.
The quality muscle contractions triggered is due to the instability that the Airex Foam provides challenging the user to always orient the trunk towards the center of gravity so as not to lose balance.
Since these exercise forms are usually maintained or sustained for a prolonged number of seconds ( 5 – 10 seconds often, and I let the patient count ), there is an increase in the recruitment of muscle fibers necessary for regaining strength, motor control, stability, and proprioception. Proprioception is described as one’s ability to perceive body parts positioning in space while performing specific tasks.
3. PARKINSON’S DISEASE PATIENTS – Parkinson’s patients have incoordination problems and movement disturbance. Tremors are typical in hands, the rigidity of the trunk, and shuffling gait.
Standing on an Airex Foam promotes protective righting reactions during exercises requiring weight shifting. Activities that let the patient do reaching tasks away from the midline also improves the trunk stability needed for fall prevention.
4. VERTIGO & DIZZINESS– Conflicting input to the vestibular pathways cause vertigo. Caused either by problems in the brain or the inner ear, it creates anxiety for fear of falling.
Falls are frequent in dizzy patients due to the diminished ability to regain control of the body during motions that occur with daily tasks. Vestibular exercises using the Airex Foam, in conjunction with Vestibular Rehabilitation in Physical Therapy, can improve the patient’s ability to compensate for balance deficits.
5. PATIENTS WITH WALKING DIFFICULTIES – Gait difficulty and gait abnormality are typical. Often seen in patients with musculoskeletal or neuromuscular conditions.
Those, as mentioned earlier, can be attributed to a generalized weakness or muscle imbalance in the left or right side of the body. A patient or user standing on an Airex Foam while doing balance exercises forces the antigravity muscles to activate.
These muscles are responsible for opposing the effects of gravity. Hence the name. These are the gastrocsoleus, the quadriceps, the gluteus maximus, and the muscles of the back.
6. POST STROKE PATIENTS – The residual deficits from a stroke are very evident. One-sided weakness or paralysis, asymmetry in the facial muscles, slurred speech, and gait abnormality. Often, many sufferers sustain unilateral neglect or inattention. A person is missing the seat or running into one side of the door as they do not perceive objects on the affected hand.
Using the Airex Foam to encourage weight-bearing on the affected side. With the support, of course, this activity improves proprioception. It forces the weak hemiplegic side to participate in the effort.
One might say the residual deficits are too involved, but personally and as to experience, the brain’s neuro-plasticity fascinating. Such is the brain’s ability to re-wire and re-route around the damaged areas of the brain. It also allows for the compensatory ability to restore function using other components not primarily wired for such original use.
Constant reinforcement and subjection to balance and movement challenges will force the brain to find a way to deal with such a problem. Restoration of movement and function can be re-established. Although not as distinct as the original motion, it allows the person to perform self-care and basic mobility tasks necessary for functional independence.
7. BACK PAIN AND SPINE PATHOLOGIES – Back pain sufferers have one thing in common: altered posture. Altered posture is due to compensatory movements adopted by the body to avoid pain triggers. However, as this becomes a habit, it also marks the commencement of the pain cycle.
Doing core exercises in different postures using an Airex Foam strengthens the core, providing destabilization due to its unstable surface. Muscle recruitment is enhanced due to the body’s compensatory reaction to maintain control and center of gravity during these exercises.
There are more conditions where the use of Airex Foam optimizes results and benefits. The Airex Foam is also being used by elite and high-performing athletes to bring about more strength, flexibility, agility, and power.
Consult with a physical therapist for therapeutic exercises using the Airex Foam that is appropriate for your specific condition or issues.
Again, thank you!
**********
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FALLS IN THE ELDERLY CONTINUE TO RISE. IT IS DEVASTATING.
The implications of falls have long been brought to light by researchers and statisticians alike. The economic impact upon the government is staggering.
The estimated cost to treat injuries sustained from these falls is estimated to exceed $50 billion dollars from the year 2015 and may reach $67.7 billion in the year 2020. Furthermore, Medicare and Medicaid shouldered 75% of these costs.
Falls result in more than 2.8 million injuries treated in emergency departments annually, including over 800,000 hospitalizations and more than 27,000 deaths.
The enormity of the problem has prompted diverse programs involving over 70 national organizations involved in Fall prevention, The Falls Free National Action Plan by the NCOA.
The plan includes action steps of reducing the impact of medications as a risk factor, promoting physical mobility, and improving home safety. Fall risk assessment and screenings, promoting evidence-based programs also is a major component of this national initiative.
More Fall Prevention Programs have surfaced and a majority of these promote exercise programs designed to reduce falls in the elderly. Tai Chi has been widely recognized as an effective exercise program for fall prevention.
As released by the CDC in a PDF Form on its principles and why:(Source: CDC.gov)
Tai Chi Principles for Falls Prevention in Older People
The following notes are suggestions for incorporation into a Tai Chi program specifically targeting fall prevention in older people.
BALANCE
The key element in preventing a fall. Balance has been shown to decrease with age; however, some aspects of balance can be enhanced through training.
Key elements to incorporate into a Tai Chi program:
Relaxation
> relaxes muscles > lowers the center of gravity Lowered center of gravity > increases load on lower limbs > over time increases sensation and awareness of lower limb movement.
• Transfer of Weight:
Shifting body weight from leg to leg through incremental movements. Start with a small range of movement and gradually build up to a wide, square base stance.
• Muscle strength
Muscle bulk and therefore strength decrease with age. A bent-knee stance and movement work to strengthen lower limb muscle (particularly the quadriceps muscles) (however, always work to an individual’s limitations. If a bent knee stance is too difficult, then do the movement without bent knees).
This involves issues such as increased body sway, low mobility, and postural instability. Increasing age is also associated with reduced sensation in lower limbs and is consequently associated with a loss of righting reflexes and an increase in body sway, which can lead to falls.
o Gait:
Decreased stepping height and decreased stride length. Women tend to have a narrow walking and standing base, closer foot placement, erect posture > difficulty to step down from stools/benches. Men tend to have a small-stepped gait, wider walking and standing base and stooped posture.
Tai Chi addresses gait problems by teaching the “correct” movement of lower limbs. This is done by lifting lower limbs from the knee rather than the foot; lifting lower limbs without misaligning the pelvis, and teaching to place heel down first when moving forward (toes first when moving back). Also, teaching movement with appropriate weight transfer, posture, and slightly bent knees improves stride length
o Posture:
Tai Chi also teaches participants to maintain a relaxed posture with an elongated spine.
Tai Chi consists of moving from one stance to another in a slow, coordinated, and smooth way. This trains students in improved mobility and increased body awareness.
It is based upon these principles that I developed the
The Prime Motionz Book is Upcoming. ******************************************
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Bounce on a mini-trampoline. No doubt about it. Trampolines are just plain fun! Mini-trampolines can be purchased at many chain stores, sporting goods stores, or online. Pull out your trampoline and spend just five minutes jumping away. You may enjoy this exercise so much that you’ll increase the amount of time you have available for your exercise routine.
Stand a few feet from a wall, kitchen counter, or other supporting structure and raise one foot off the ground. Hold this for 5 – 10 seconds. Maintain balance as long as you can. Repeat with the other foot.
