Fitness & Health: Tips for Sedentary Occupations or Lifestyle Overall

sed-en-tar-y dictionary.com
“… [sed-n-ter-ee] adjective 1. characterized by or requiring a sitting posture: ..”

What Jobs Have the Most Sedentary Lifestyle? by Stephen Bush work.chron.com
“..If you are looking for a job that involves a moderate amount of physical activity, you might be surprised to learn that 80 percent of contemporary jobs are sedentary or involve only light activity. As a striking testament to changing work trends during the last 50 years, the total of jobs involving at least moderate physical activity has dipped from 50 percent in 1960 to 20 percent today. This is a practical problem for many workers, because too much sitting can lead to health problems..”

What Is A Sedentary Occupation? – YouTube

Problems

Consequences of Office Chair Sitting(3): Tight Hamstrings, Iliopsoas Trigger Points, Erector Spinae Muscle Fatigue. easyvigour.net.nz
“..When you sit in a standard chair, some important postural control muscles are inactivated, while others are being asked to work overtime. This article discusses the link between lower back pain and the following muscle problems:- ..”

-Computer Usage

Workplace myth? October 1, 2011 Lauretta Claussen safetyandhealthmagazine.com
Carpal tunnel syndrome from computer use unlikely, experts claim
“..Repetitive manual work tasks requiring a forceful grip and use of vibrating tools can damage the median nerve in the arm, contributing to CTS. However, that same study also found keyboard work did not raise the risk of CTS. ..”

-Smart Phone Usage

Can Smartphone Use Bring on Carpal Tunnel Syndrome? By Alan Mozes
HealthDay Reporter FRIDAY, June 23, 2017 (HealthDay News) consumer.healthday.com
Maybe, especially for folks who spend more than 5 hours..
“..People who spend lots of time on their smartphones may be scrolling, tapping and swiping their way to carpal tunnel syndrome, a painful wrist and hand disorder.

A small study found a link between extended use of smartphones and other hand-held electronic devices and a greater likelihood for experiencing the telltale wrist and hand pain of the syndrome…”

Carpal tunnel syndrome and mobile phones / cell phones – YouTube

Upper Body

Slouching causes sharp pain in chest straitstimes.com
“..A The chest pain you have is probably a result of the way you sit, especially for prolonged periods of time, rather than a serious heart condition.

Your symptoms do not fit into any of the serious cardiovascular conditions that has chest pain as a symptom…”

Treatments

How to Get Rid of Carpal Tunnel in 24 Hours
https://youtu.be/LTKyioqoZVM
*see Medical: What are parts of the Skeletal System?

Sitting at a Computer CauseS UPPER Back Pain – What Can You Do About ‘Computer Back’? simplebackpain.com

The 10 Best Exercises To Do At Your Desk Jacquelyn Smith , Forbes Staff Feb 6, 2013 @ 10:45 AM 940,388 forbes.com
“..Here’s something you can do about it.

In Pictures: The 10 Best Exercises To Do At Your Desk

Exercise is simply the act of keeping your body busy, using your muscles and bones while your heart keeps pumping. You may feel you have no time to do any such thing amid all the rapid-fire e-mails and six-person conference calls (and reading Web articles like this one). You’re not alone…”

Stretching Pec Major and Pec Minor with Kari Napoli

Arm Exercises With Weights While Sitting at Your Desk : Useful …

Chair Exercises – Workout in your Office/ sitting at your desk / table …

Thoughts, suggestions, stories, etc..?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Good News Home
https://www.facebook.com/groups/584727034871009/

Fitness: Various Workouts while Watching T.V.

Quick Exercises To Do While Watching TV | Fitness – YouTube

How to Exercise While Watching TV – YouTube

Your Commercial-Break Workout! popsugar.com
‘..Don’t just sit there and watch all the commercials, use those breaks in your TV time to strength train! Your couch and coffee table are perfect props for working out, from single-leg squats to push-ups. Watch this video and learn how to turn your living room into your home gym. ..”

Exercises you can do while watching TV – YouTube

Lazy Workout…in front of your TV. – YouTube

6 Exercises To Do While Sitting Down (& Watching Netflix) By Casey Balsham
3 months ago elitedaily.com
“..These are workouts you can even manage while you’re six episodes deep into a show where women exercising is half the plot…”

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Chair Exercises

20 Min Chair Exercises Sitting Down Workout – Seated Exercise for …

CHAIR WORKOUT- Sit Down and Tone Up in 10! – YouTube

Exercises to Lose Your Arms & Stomach While Sitting Down : Pilates …

Thoughts, suggestions, stories, etc..?

Follow us on IG or Instagram #healthfitnesslifeguy
https://www.instagram.com/healthfitnesslifeguy/

“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”

Good News Home
https://www.facebook.com/groups/584727034871009/

Fitness: Exercise tips for Seniors

Assessments

Functional “Abilities” for Independent Lifestyle

Six essential functional tests for senior adults bioexsystems.com
“..The typical strength and flexibility tests used with a younger population will usually not meet the needs of the senior adult nor will the normative values associated with those functional tests apply. Delaying frailty and improving functional mobility are primary goals when working with seniors. Functional tests designed for seniors can help identify weaknesses in those areas, hopefully before limitations occur. Following are brief descriptions of six essential functional tests for senior adults that are easy to perform and require very little equipment. Many software programs and other text resources are available for specific test protocols as well normative values…”

Assessing Functional Fitness in Mature Adults Cody Sipe by Cody Sipe on September 05, 2017 acefitness.org
The Senior Fitness Test
Common Senior Fitness Tests media.lanecc.edu

-30-Second Chair Stand Test
*see Fitness: Lower Body Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

30-Second Chair Stand Test – YouTube

How to Perform the 30-Second Chair Stand Test (and why) – YouTube

30-Second Chair Stand Test Protocol – YouTube

SENIOR FITNESS TEST – YouTube

*great instructions: show the test yourself (arms cross over shoulders) , let participant try it out , and then do the actual test

Senior (Elderly)-Fitness: Test (30 second chair stand)

=>Scoring Results

Assessment 30-second Chair Stand – CDC cdc.gov
30 Second Sit to Stand Test | Shirley Ryan AbilityLab – Formerly RIC
“… The 30-Second Chair Test is administered using a folding chair without arms, with seat height of 17 inches (43.2 cm). … That way, it is possible to assess a wide variety of ability levels with …..”
An evaluation of the 30-s chair stand test in older adults: frailty detection based on kinematic parameters from a single inertial unit ncbi.nlm.nih.gov
“..Results

For the stand-up and sit-down phases, velocity peaks and “modified impulse” parameters clearly differentiated subjects with different frailty levels (p < 0.001). The trunk orientation range during the impulse phase was also able to classify a subject according to his frail syndrome (p < 0.001). Furthermore, these parameters derived from the inertial units (IUs) are sensitive enough to detect frailty differences not registered by the number of completed cycles which is the standard test outcome.."


-30 Second Arm Curl Test
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

30 Second Arm Curl Test – YouTube

Northeastern University Senior Fitness Assessments – 30-second Arm …

Arm Curl Test – YouTube

=>Scoring Results

Senior’s Arm Curl Test exrx.net
“…’Repetitions’ is the number of times subject curls weight within 30 seconds. Click “Calculate”. Evaluates arm flexor strength endurance for seniors, 60 through 94 years of age. ..

Subject should be encouraged to perform a trial of one or two repetitions without weight before test to clarify form.

Sit on chair with dumbbell
Women: 5 lbs (2.3 kg)
Men: 8 lbs (3.6 kg)
Hold weight in a handshake grip with arm fully extended to side of chair
Curl weight by flexing elbow while turning palm of hand toward shoulder
Lower until elbow is straight
Repeat curling until 30 seconds expire
..”

Arm Curl (Bicep) Test topendsports.com
“..scoring: The score is the total number of controlled arm curls performed in 30 seconds. Below is a table showing some recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”

-Six Minute Walk Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

Six Minute Walk Test – YouTube

The Six-Minute Walk Test: Why and How? — BAVLS

Six Minute Walk Test 2012

=>Scoring Results

6 Minute Walk Test topendsports.com
“..It is an adaptation of the Cooper 12 minute run. The 6 Minute Walk test is part of the Senior Fitness Test Protocol. For people who use orthopedic devices when walking, as well as people who have difficulty balancing, there is an alternative 2 minute step in place test…”
Miles to Meters conversion metric-conversions.org
1mi= 1609.344m
The 6-Minute Walk Test in Mobility-Limited Elders: What Is Being Measured? academic.oup.com
“..In this study involving mobility-limited older adults with no significant cardiovascular or respiratory disease, the 6mw test was strongly associated with performance-based measures of functional limitation, yet was poorly associated with proxy measures of submaximal aerobic capacity. Consistent with other performance-based measures of function, impairments in leg power and strength were predictive of 6mw performance, with the greatest influence being at distal lower extremity sites…”

“The object of this test is to walk as far as possible for 6 minutes. You will walk back and forth in this hallway. Six minutes is a long time to walk, so you will be exerting yourself. You will probably get out of
breath or become exhausted. You are permitted to slow down, to stop, and to rest as necessary. You
may lean against the wall while resting, but resume walking as soon as you are able. You will be walking
back and forth around the cones. You should pivot briskly around the cones and continue back the other
way without hesitation. Now I’m going to show you. Please watch the way I turn without hesitation.”…

6 Minute Walk Test | Shirley Ryan AbilityLab – Formerly RIC

Six Minute Walk Test / 6 Minute Walk Test sralab.org
“..Set-Up:

Place cones at either end of the 30 metre stretch as turning points
Have chairs set up either side and halfway along the walking stretch..”

IFA Senior Fitness ifafitness.com

Cardiovascular Testing


Stress testing should be performed by a doctor. Once the doctor has given the written approval with a list of limitations, the trainer must then determine the fitness level of the cardiovascular system by performing fitness testing. Testing should not be performed on clients who have tachycardia. Fitness tests should be performed on an individual basis and not as a group to avoid competitive results.

The Six-Minute Walk Test is used to measure aerobic endurance. The client will walk at their fastest pace around a rectangular track whose length is 50 yards (45.7m) and width is 5 yards (4.6m).,,

The following table lists average distances based on age. Scores lower than these figures are considered below average. Scores higher than these figures are considered above average. ..”

-2 Minute Step Test
*see Fitness: Various Cardio Workouts goodnewshealthandfitness.wordpress.com

2 Minute Step Test – YouTube

2 Minute Step Test – YouTube

The 2 Minute Step Test – YouTube

2 Minute Step in Place Test topendsports.com
“..scoring: Record the total number of times the right knee reaches the tape level in two minutes. Below is a table showing the recommended ranges for this test based on age groups (from Jones & Rikli, 2002)…”
The 2-minute step test is independently associated with cognitive function in older adults with heart failure link.springer.com
“…. The 2-minute step test (2MST) has been suggested as a more practical alternative to the 6MWT, though no study has examined whether it is associated with cognitive impairment in persons with HF. This study examined whether the 2MST is associated with cognitive function in older adults with HF….”

-Chair Sit and Reach Test
*see Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com
particularly hamstring

Chair Sit And Reach Test – YouTube

Northeastern University Senior Fitness Assessments – Chair Sit-and …

Chair Sit and Reach Trial 1 – YouTube

=>Scoring Results

Chair Sit and Reach Test topendsports.com
“..scoring: The score is recorded to the nearest 1/2 inch or 1 cm as the distance reached, either a negative or positive score. Record which leg was used for measurement. Below is a table showing the recommended ranges (in inches) for this test based on age groups (from Jones & Rikli, 2002)…”
Chair Sit and Reach Test fitt50.hu
“..Equipment required

ruler or tape measure,
straight back or folding chair (about 44 cm high).

Procedure

Sit on the edge of the chair (placed against a wall for safety). One foot must remain flat on the floor. The other leg is extended forward with the knee straight, heel on the floor, and ankle bent at 90°.
Place one hand on top of the other with tips of the middle fingers flush.
Inhale, and then as you exhale, slowly reach forward toward the toes by bending at the hip. Keep the back straight and head up. Avoid bouncing or quick movements, and never stretch to the point of pain.
Keep the knee straight, and hold the reach for 2 seconds. If your knee bends, straighten your leg and start again.
The distance is measured between the tips of the fingertips and the toes. If the fingertips touch the toes then the score is zero. If they do not touch, measure the distance between the fingers and the toes (a negative score), if they overlap, measure by how much (a positive score). Record the measurement to the nearest 1 cm and which leg you performed the test.
Repeat the test 2 times on each leg.
..”

-Back Scratch Test
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Back Stratch Test – YouTube

Back scratch Test – YouTube

Back Scratch Test.mpg – YouTube

=> Scoring Results

Back Scratch Test topendsports.com
“..An assistant is required to direct the subject so that the fingers are aligned, and to measure the distance between the tips of the middle fingers. If the fingertips touch then the score is zero. If they do not touch, measure the distance between the finger tips (a negative score),..”
Back Scratch Test fitt50.hu
Practical Application of Functional Assessments: Flexibility Assessments Jessie Newell by Jessie Newell on September 04, 2015 acefitness.org
…Apley’s Scratch Test

“This assessment examines the ability to combine motions of the shoulder (glenohumeral joint) and shoulder girdle (scapulothoracic) joint. The hand that is reaching up and over the head to touch the top of the back with the palm should ideally touch the medial or vertebral border of the opposite shoulder blade or even farther down the spine. The hand reaching up the back with the back the hand reaching up mid back should ideally touch the inferior angle of the opposite shoulder blade. ..”

-8 foot and up go test
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

8 Foot up and go test – YouTube

Part 2: 8-foot Up and Go Assessment – Prevent Senior Falls – YouTube

8-foot Up and go test – YouTube

Northeastern University Senior Fitness Assessments – 8-Foot Get Up …

=>Scoring Results

8 Foot Up and Go Test topendsports.com
“..Place the chair next to a wall (for safety) and the marker 8 feet in front of the chair. Clear the path between the chair and the marker. The subject starts fully seated, hands resting on the knees and feet flat on the ground. On the command, “Go,” timing is started and the subject stands and walks (no running) as quickly as possible (and safely) to and around the cone, returning to the chair to sit down. Timing stops as they sit down. Perform two trials…”
The 8-foot up and go test is the best way to assess physical function in the rheumatoid arthritis clinic academic.oup.com
“..RA patients typically experience adverse, inflammatory-driven changes in body composition, which result in muscle wasting and increased fat mass. This condition, termed rheumatoid cachexia (RC) [1], is a major contributor to the impaired physical function of these patients [2, 3]. Poor physical function is a strong predictor of clinical outcome in RA, and is associated with increased morbidity and mortality, reduced quality of life and higher treatment costs [4–6]. Both patients and health-care professionals identify physical function as a key outcome in the management of RA [7] and improving function as an important therapeutic target in clinical care [6, 8–10]. Hence, accurate assessment of physical function is required if RA treatment is to be optimized [10]…”
8-Foot Up-and-Go Test fitt50.hu
Validity of the 8-Foot Up and Go, Timed Up and Go, and Activities-Specific Balance Confidence Scale in older adults with and without cognitive impairment. ncbi.nlm.nih.gov
“..Fall history was found as the only significant predictor of test outcome for the TUG, 8UG, and ABC, indicating that MCI is not a significant determinant of test performance…”

*see Health & Fitness: How to get more “energy” for the Elderly? goodnewshealthandfitness.wordpress.com

Mobility Assessments for Higher Functioning

-Squats
*see Fitness: How to get “defined” glutes (butt)? goodnewshealthandfitness.wordpress.com

3 Functional Tests for Older Clients to Assess Quality of Movement … theptdc.com

2. Sit-to-stand test
“..his test mimics an everyday activity: can your client comfortably get in and out of her chair?

During this test, have the client sit with her back touching the back of the chair. Now ask the client to stand from the seated position, counting aloud every rep. Stop the test when the patient can get five reps of sit-to-stands…”

How Fit Are You? The Chair Test – The Truth About Getting … – YouTube

< 35 Men 10 in 10 sec
< 35 Weomen 12 in 12 sec
55 Men 19 in 19 sec
*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

-Frontal Planks
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Fitness Over 50: Prone Planks – YouTube

Elderly 30 Second Plank – YouTube

87-year-old woman doing the plank for four minutes. – YouTube

-Overhead Reach

How to do the Functional Reach Test – YouTube

Others Related

5 Chair Exercises for Older Adults
Franklin Antoian by Franklin Antoian
on May 09, 2017 acefitness.org

A simple life expectancy test – How To Stay Young: Episode 1 Preview – BBC One

Sitting Rising Test…Debunked

8 Balance Moves for Active Agers
Lawrence Biscontini by Lawrence Biscontini
on May 15, 2015 acefitness.org
“.. Participants in this study were 168 men with systolic heart failure (New York Heart Association (NYHA) class I-IV). In the study we used the two-minute step test, the six-minute walk test, the cardiopulmonary exercise test and isometric dynamometer armchair. Results: Patients who performed more steps during the two-minute step test covered a longer distance during the six-minute walk test (r = 0.45). The quadriceps strength was correlated with the two-minute step test and the six-minute walk test (r = 0.61 and r = 0.48). ..”

Designing Balance Exercise Programs for Older Adults acefitness.org
“..Decreased balance is attributable to an age-related decline in multiple physiological systems that contributes to decreased muscle flexibility and strength, reduced central processing of sensory information, and slowed motor responses (American Geriatrics Society, British Geriatrics Society, and American Academy of Orthopedic Surgeon Panel on Falls Prevention, 2001). In addition to an increased risk of falls, diminished balance and mobility may limit activities of daily living or participation in leisure-time activities. Accordingly, it is essential that balance exercises be incorporated into the physical activity programs of older adults. The following article uses case studies to outline the critical components of designing individualized balance exercise programs for clients that reduce their risk of falls. Sample balance exercises and training progressions (from simple to complex) will also be presented…”

How long will I live? Simple sitting test predicts longevity today.com

Exercises

What Type of Exercise Do You Use to Help Older Adults Prevent Falls? Jan 01, 2008 ideafit.com

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

*see Fitness: Various Workouts while Watching T.V. goodnewshealthandfitness.wordpress.com

15-minute Sample Workout for Older Adults from Go4Life – YouTube

30 Min Senior Workout Routines – Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Full Body Flexibility Exercises for Seniors – YouTube

Daily Life Activities

*see Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment

Staying Fit, parentgiving.com
Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

-Resistance Bands
*see Fitness: Various Resistance Training Exercises goodnewshealthandfitness.wordpress.com

Senior resistance band exercises with balance and Wellness – YouTube

Resistance Band Exercises for Seniors – YouTube

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Senior Fitness Exercise – Resistance Band Workout with Stef – YouTube

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Prevent FALLS with These Simple Balance Exercises for Seniors and …

Dynamic Standing Balance Exercises for Elderly

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Hip Flexors
*see Fitness: Various Exercises for the Hip goodnewshealthandfitness.wordpress.com

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Hip Stretches | Exercise for Older Adults – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hip Flexor …

Posture
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

10 Daily Posture Exercises for Seniors

Lower Body

*see Fitness: Lower Body Exercises for those with “limited” mobility https://goodnewshealthandfitness.wordpress.com

-Seated Squats

Senior Squat Exercise – Senior Sit Down Stand Up Exercise – YouTube

Senior Citizen Exercises : Senior Exercises: Seated Chair Squats …

Senior Exercises: Seated Chair Squats – YouTube

20 Min Standing & Seated Exercise for Seniors, Obese … – YouTube

-Single-leg Lunge with Chair

Lunge With A Chair For Seniors – YouTube

Leg Strengthening Exercises for Seniors – The forward Lunge – YouTube

17 Min Chair Exercises for Seniors & Beginners – HASfit Senior …

-Leg Curls

Senior Physical Fitness at Home : Hip Abduction Chair … – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Hamstrings

Geriatric Hamstring Stretches – YouTube

Senior exercise videos: HAMSTRING STRETCH – YouTube

Senior Physical Fitness at Home : How to Strengthen the Hamstring …

-Calf Raises

Senior Physical Fitness at Home : Calf Raise & Calf Muscle … – YouTube

Standing Calf Stretch

ReflexClinic
Published on Jan 28, 2013
Calf stretch in standing position is performed by standing in a lunge position with hands placed against the wall or on a sturdy table for support. The hips are directed forward and the trunk is upright. The back foot is flat on the floor and pointing straight forward. Slowly transfer your weight onto the front leg until you feel the stretch in the calf of the back leg. Hold for 30 seconds to 1 minute. Repeat 2-3 times per side. You can also slightly bend the back knee to affect a different portion of posterior calf muscles.

-Others

12 Best Leg Exercises For Seniors And The Elderly eldergym.com
“..Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age..”

4 Lower Body Strength Exercises for Older Adults from Go4Life

Leg Strengthening Exercises for Seniors – YouTube

Best Leg Exercises For Seniors – YouTube

Standing Exercises for Older Adults – YouTube

4 Lower Body Strength Exercises for Older Adults from … – YouTube

=>Chairs

20 Min Exercise for Seniors, Older People, Elderly – Seated … – YouTube

Chair Fitness Workout | Chair Exercises For Seniors – YouTube

How to Side Leg Raises For Seniors – YouTube

How to Do Chair Stand Exercises for Seniors – YouTube

Seated Exercises for the Elderly – YouTube

=>Stretching

Stretching for Older Adults – Legs & Lower Back – YouTube

Back and leg stretch for Seniors – YouTube

The Best Leg Stretches for Seniors – Part 1: Lower Body … – YouTube

Seated Stretches for the Elderly or those with Limited Mobility – YouTube

Gastroc stretch at wall

Upper Body Workouts

-Back

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

Exercise for Seniors : Back Strengthening Exercises That … – YouTube

Seated Back Extension – YouTube

-Chest Press

Senior Fitness Exercises : Seated Chest Press Exercise for … – YouTube

Senior Citizen Exercises : Senior Exercises: Chest Presses – YouTube

How to Do Seated Resistance Band Chest Press – YouTube

-Wall Push-Ups

Senior Fitness – Pushups at the Counter – YouTube

Wall Push Ups For Beginners | How To – YouTube

-Bicep Curls

How To Do Resistance Band Bicep Curls-Exercise Tutorial – YouTube

How to Do Bicep Curls for Seniors – YouTube

Senior Physical Fitness at Home : Bicep Curl Exercises for … – YouTube

-Lateral Arm Raises

How to Exercise: Arm Raise Range of Motion for Seniors – YouTube

Exercise for Seniors : How to Strengthen Flabby Arms – YouTube

Lateral Raise with Resistance Band | Tim McComse

Core
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

Core Strengthening Exercises for Seniors – YouTube

Core Strengthening Exercises for Seniors – YouTube

Seated Upper Body and Core exercises for Seniors – YouTube

Smart Moves Abdominal and Core Exercises in a Chair – YouTube

-Shoulders
*see Fitness: Upper Body Workouts-Shoulders goodnewshealthandfitness.wordpress.com

Shoulder Exercises for Seniors – YouTube

Physical Therapy Exercises for Seniors: Shoulder Pain … – YouTube

Flexibility and Mobility Enhancing Stretches for Older Adults

Easy exercises for seniors, Part II: Shoulder shrug, neck … – YouTube

-Others

6 Upper Body Strength Exercises for Older Adults from … – YouTube

Physical Therapy Exercises for Seniors: Upper Body … – YouTube

Five Minutes of Fitness After Fifty, #9, Upper Body Strength – YouTube

=> Chairs

Seated Row Chair Exercise for Older Adults – YouTube

=>Stretches
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Mid Back Pain For Seniors – Back Extensions – YouTube

Upper Body Active Stretch Workout – Arms, Shoulder, Chest – YouTube

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

The Best Stretches For Seniors – Part 2: Upper Body … – YouTube

Shoulder Stretches | Exercise for Older Adults – YouTube

Neck Stretches | Exercise for Older Adults – YouTube

Swimming
*see Health: Be more safe in Swimming Pools? goodnewshealthandfitness.wordpress.com

Senior Citizen Water Workout | Water Aerobics – YouTube

Misc

Flash mob seniors, Senior Exercise Class, chair exercise, exercise choreography older adults

Fitness: Eldery-What’s your favorite exercise video?

*see Longevity: How to “slow” the aging process? goodnewshealthandfitness.wordpress.com

Any other exercises you suggest , recommend, etc..?

Good News Elderly
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