Women: Menopause- Health & Fitness Tips?

The Menstrual Cycle
https://www.youtube.com/watch?v=QfjiOZ-iCeA
*see Health: Suffering from Menstrual Cramps? goodnewshealthandfitness.wordpress.com

Menopause Know what to expect

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

Menopause Facts, Signs & Menopause Symptoms Part 1

-Vaginal

6 common vaginal problems during menopause

Menopause – Symptoms and tips – YouTube

Managing Menopause: Overview of Symptoms, Update on … – YouTube

10 Tips To Deal With Menopause | Natural Health – YouTube

Natural Health
Published on Mar 25, 2018
10 Tips To Deal With Menopause | Natural Health

Menopause is a phase of a woman’s life that brings many new changes to the body, however there are 10 excellent tips for dealing with menopause:

1. Eat foods enriched in calcium and vitamin D , such as milk and eggs because they help strengthen bones;
2. Take chamomile tea or save at least 3 times a week as it helps to restore the body’s hormonal balance;
3. Do regular exercise 30 minutes a day , such as walking, water aerobics or Pilates;………….For more watch video in detail.
*some don’t recommend Milk due to it’s hormones and chemicals, unless it’s “grass fed”! 😉

Natural Treatments for Menopause

Dr. Josh Axe
Published on Feb 9, 2016
Natural Treatments for Menopause
http://draxe.com/5-natural-remedies-m…

Natural remedies for menopause symptoms — meaning those that don’t involve taking hormone replacement therapy drugs — are safe and can be helpful during this transition phase to decrease symptom severity and duration.

Top foods causing hot flashes and other menopausal symptoms
1) Processed Sugar – Yeast and candida overgrowth in the gut which causes inflammation
2) Processed Soy – Contain estrogens
3) Conventional Meats – Packed with hormones, steroids and antibiotics that affect your hormones causing low sex drive and low energy
4) Packaged Foods – Contain hydrogenated oils and refined flours
5) Artificial Sweeteners – Sucralose, Aspartame and Splenda
6) Gluten – Cause inflammation of gut lining and can lead to autoimmune disease

Top foods to help balance hormones and get rid of menopause symptoms
1) Healthy fats – avocado (high in potassium, magnesium and omega-9 fats)

2) Omega 3 fatty acid – wild-caught salmon and wild-caught fish
3) Grass-Fed beef – full of iron
4) Berries – High in Antioxidants
5) Flaxseeds and Flax Meal – sprouted or chia or hemp (add to a morning smoothie)
6) Coconut Products – balance blood sugar
7) Cruciferous vegetables – broccoli, cabbage, turnips, kale – help to remove phytoestrogens to detox

Supplements for menopause
1) Black Cohosh – http://draxe.com/black-cohosh/
2) Vitex – balance many hormones in body and help female organs
3) Adaptogen Herbs – ginseng, ashwagandha, holy basil
4) Omega-3 – Reduce inflammation
5) Collagen Protein Powder
6) Probiotics – Help digestion – 95% of serotonin is produced in gut
7) Essential Oils – Clary Sage and Thyme – balance hormones
• Ylang Ylang, orange, sandalwood (balance mood)

Lifestyle
1) Reduce stress
2) Detox Bath (epsom salts with essential oils)
3) Go on walks throughout the day
4) Give yourself some free time

*see Health & Fitness: How to increase Estrogen Levels and Keep it Balance? goodnewshealthandfitness.wordpress.com

10 Tips on Staying Fit Through Menopause – What to Expect & How to Cope.
https://www.youtube.com/watch?v=c4iCx5lKpLI
“..Menopause is defined as having no menstrual periods for a year and causes various changes to your body due to reduced production of estrogen and progesterone in your ovaries. The average woman goes through menopause somewhere between the ages of 48-55, but start preparing early since all that you do now can impact how intense the symptoms are and how your body is affected. Outplay and outlast the next chapter of your life by following these 10 quick tips! 1: Focus on your nutrition to help your body keep hormones balanced. Cholesterol is known to spike during the years surrounding your ever approaching menopause therefore eat right by consistently including vegetables and fruit in your diet and ward off recipes and foods high in sodium. 2: Recent studies found that middle aged women who engaged in aerobic exercises four times per week for six months experienced fewer mood swings, reduced night sweats and less irritability compared with those who didn’t. Exercise can be utilized as a relaxation technique during this frazzled time since it’s known to reduce stress chemicals like cortisol and adrenaline. 3: Menopause can be a great stress but it really doesn’t have to be. Find new hobbies, tap into meditation exercises and discover new joys this new phase has to offer. Like…finally not having any more periods?..”

Fitness

Pelvic Floor Exercises for Menopausal Women, with Jane … – YouTube

INNOVO
Published on Jul 25, 2017
Pelvic Floor Expert Jane Wake demonstrates at-home pelvic floor exercises designed specifically for menopausal women – the perfect bladder weakness treatment.

INNOVO®’s clinically proven, non-invasive Pelvic Floor Exerciser restores and strengthens your all-important pelvic floor, helping you regain control and get your confidence back. No more little accidents, no more awkward pads or liners, no more embarrassment. Suitable for both men and women, INNOVO® is clinically proven to work with 93% of users experiencing a significant reduction in leaks after just 4 weeks. A proven solution or a lifetime of pads? Find out more at http://www.restorethefloor.com


Pelvic: Vaginal Focus

Physical Therapist Pelvic Floor Exercises for Beginners

Pelvic floor exercises can help some women : *Strengthen weak pelvic floor muscles *Decrease prolapse symptoms *Improve prolapse support *Decrease incontinence problems *Improve sexual sensation *Improve pelvic floor tone *Learn how to relax pelvic floor muscles How to Find Your Pelvic Floor Muscles Your pelvic floor muscles sling from your pubic bone at the front to your tailbone at the back of your pelvis forming trampoline-like support at the base of your pelvis. Feel the position of your sit bones when you sit. Your pelvic floor muscles are located between your sit bones inside (not outside) your pelvis. They sit like a mini trampoline at the base or lower part of your pelvis.

Pelvic floor safe exercises, as seen on Morning’s with Kerri … – YouTube
https://www.youtube.com/watch?v=RpZ36wJPOEQ
*try to low impact or weight bearing exercises (more narrower when doing squats or lunges)

Pelvic Floor Exercises & Basic Kegel Exercises – YouTube

What vaginal changes happen during menopause? Can Kegel …

How to do Kegel Exercises that Strengthen Your Pelvic Floor – YouTube

Easy tutorial to teach the basic Kegel Squeeze for women. Kegel exercises help treat and prevent urinary incontinence (leaking), pelvic organ prolapse (bladder drop, rectocele), improve sexual function, and prepare and recover from the childbirth! Pelvic floor exercises are about strengthening your pelvic floor and supporting muscles of your abdomen and back to allow for health pelvic floor function. To be successful with your pelvic floor training, it is important that you learn to identify your pelvic floor muscles and exercise them correctly. This may take time and repetition. If the wrong muscles are exercised, you will see no improvement.

*see Fitness: Exercise tips for Seniors goodnewshealthandfitness.wordpress.com

How to Do Kegel and Pelvic Floor Exercises for Women – YouTube

Any other tips from “women” readers?

Good News Women
https://www.facebook.com/groups/498932756808795/

“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!”

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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
https://www.facebook.com/groups/471659289554782/

Follow Us At:

#healthfitnesslifeguy

Fitness: Various Feet Exercises

Foot Anatomy Animated Tutorial

What is the proper anatomical term for the top of your foot?
March 18, 2007 10:27 AM ask.metafilter.com
“..I see that the top of the foot is considered as dorsal in human anatomy. At first I would have thought, for consistency, that the top of the foot would be called ventral and the sole dorsal as in a person lying face down. But when you get beyond the wrist, dorsal and ventral are replaced by dorsal and palmar, the terms referring to the palm and back of the hand. Likewise for the foot the terms refer to the plantar (sole) and dorsal (top). This makes some sense in mechanical terms since when you are walking on all fours, the back the hand and top of the foot are folded and point dorsally. I wonder how these surfaces are oriented in view of ontogeny. Would the sole and palm be dorsal?..”

Biomechanics

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

Over Pronation & Supination Motion Biomechanics of the Subtalar …

Assessments

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

-Flexibility
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

A simple test to determine your foot type. (Neutral, Pronator, Supinator) by Ruggero Loda | March 26, 2009 runningshoesguru.com
“..One of these tests is called the Wet Feet Test and it is very simple to do and to understand. The basis of this test is that the wet footstep you leave on the floor while walking is a good indicator on how your foot absorbs the shock of the impact with the floor.

Simply wet your feet and walk over a flat surface, either the floor or a sheet of paper. Now, compare the impression you leave with the three figures here below:..”

Foot Posture Assessment by EBFA Fitness – YouTube

Ankle and Subtalar Joint Range of Motion Assessment – YouTube

Subtalar Joint Test – YouTube

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

Some Diagnosis Challenges

Calcaneal Eversion – YouTube

Correcting Eversion of the Foot – YouTube
https://www.youtube.com/watch?v=owUN2irZsRk
‘..theranchathletics
Published on Mar 25, 2016
Eversion (pronation) of the foot is a common issue with athletes, especially runners. There are a lot of misconceptions around this topic. Should I use arch supports? Is it genetic? Am I stuck this way? etc…
Today we are going to briefly take a look at this movement error at look at three simple fixes: creating proper movement, developing strength, and fixing range of motion.

Spend the time fixing this issue and you will be highly rewarded with improved performance and decreased injuries. ..”

Eversion Ankle Exercise – YouTube

-Over Pronation

How To Fix: Over Pronation (part 1)

-Flat Feet

How To Fix Flat Feet (Fallen Arches) With Correction Exercises

Exercises

Elderly
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

Fitness: Feet Exercises for “Older” People

Others:

These foot exercises help improve seniors’ mobility mcknights.com
“..On March 10, we wrote a news item entitled, “Study shows simple foot exercises significantly decrease seniors’ risk of falls.” In this item (click here to see it) we told you about a group of Portuguese researchers who had discovered that simple foot and ankle exercises had enormous benefits when it comes to improving functional mobility in facility-dwelling seniors…

Dorsiflexor muscle exercises..

While in a sitting position, and with heels planted firmly on the ground, lift the ball of the foot up in the air. There are two muscles that cross the back of the ankle, Smith explained. By performing this exercise in a sitting position, only one of the muscles is used, making this a good routine to start out with…

Plantar flexor muscle exercises

For exercising the plantar flexor muscles (the ones on the bottom of the foot), another simple gravity-based routine will do the trick.

“The simplest thing is to stand with your hands on a counter top or something firm and practice going up on tiptoes on both feet,” Smith said.

Once you get to the top, don’t just come straight back down. Slowly lowering your body is much more beneficial. Once you’ve built up some tolerance to this exercise, you can stay up longer, or switch to just one foot…

Ankle Plantar Flexion Stretch & Exercise

Improve Ankle Mobility (Dorsiflexion) – 3 simple exercises

Exercise for Seniors : Strengthening Exercises for Osteoporosis Patients


Published on Mar 6, 2011
“Strengthening exercises for osteoporosis patients need to be done safely with doctor’s permission. Hold onto a chair with your weight on both feet, lift one heel and drop it down on the floor as demonstrated by a fitness instructor in this free video on exercise.

You Have the Power to Prevent a Fall ncoa.org

-Runners

Ankle Exercises for Runners


“Published on Apr 14, 2015

Rehab / Prehab Exercises by Physiotherapy Experts for strengthening your ankle to improve performance and return to activity after injury. For more Rehab / Prehab Videos and Conditioning Programmes visit our Members App at http://www.yourphysioplan.com&#8221;

-No Equipment

Three Ankle Strengthening Exercises – No Equipment Required



Running biomechanics has become a geeky little passion of mine!

WEBSITE: http://kinetic-revolution.com&#8221;

Ankle

Ankle Anatomy Animated Tutorial

Foot: Skin Care & Therapy Exercises

*see Beauty: Healthier Skin Managing Tips? goodnewshealthandfitness.wordpress.com

Sal: This is one of my regular “nightly routines” before going to bed.

Any other tips, suggestions, recommendations, etc..?

Good News Fitness
https://www.facebook.com/groups/200881643388248/

*see more Fitness: Lower Body Workout goodnewshealthandfitness.wordpress.com

Follow Us At:

#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!”

Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

After 50, All Roads Lead to Fitness
Want energy, good looks and a youthful attitude? Get fit!
by Barbara Hannah Grufferman, July 22, 2013|aarp.org
“..
Here’s how I turned things around

First, I made myself a priority. Many may be depending on you, but you have to be in good mental and physical health to be of service to any of them.

I started down my path to fitness by going for slow runs with walk breaks, and I learned how to do push-ups and other strengthening exercises to prevent bone density loss and, therefore, osteoporosis. (Consult your doctor before starting a new exercise regimen.)

..”

Top Tips On Senior Fitness


“Published on Dec 30, 2014

A “must see” for those who to know about senior fitness and how to use it to take their fitness regime to a new level.
See more at … http://tinyurl.com/pnro9tt
http://www.healthfitnessandsport.com&#8221;

Senior Fitness Expert Offers Tips on Successful Aging


“Published on Mar 19, 2013

Jana Headrick, wellness director for Tulsa, Oklahoma, retirement community Inverness Village, talks about setting meaningful resolutions for successful aging.”

Posture

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

Exercises

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

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

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

=>Balanced

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

Brain and Balance Exercises – for Seniors & the Elderly – YouTube

Balance Exercises for Seniors – Fall Prevention – Balance … – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Weight-Bearing Exercises for Seniors : Creative Exercises – YouTube

=>Home
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com
& Fitness: Various “Home” & “Backyard” Exercises goodnewshealthandfitness.wordpress.com

At-Home Exercises for Seniors – YouTube

-Pulley Exercises

DMI Shoulder Pulley For Physical Therapy, Door Pulley, White $13.90 amazon.com
“About the product

EASY TO USE SHOULDER PULLEY makes physical therapy and exercising easy, either at home or at the office.
PHYSICAL THERAPY DOOR PULLEY that’s great for after surgery, injuries, or your strength, mobility, and flexibility.
INCREASE RANGE OF MOTION after surgery, or for arthritis, tendonitis, frozen shoulder syndrome, rotator cuff injury, capsulitis, or bursitis. ..”


*see https://www.instagram.com/p/BdLsqcojwIr/?taken-by=healthfitnesslifeguy

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

Resistance Band Exercises : Stretch Band Exercises for Seniors …

Resistance Band Exercises for Seniors – YouTube

Senior resistance band exercises with balance and Wellness – YouTube

Senior Elastic Band Class–PTSue.com for Seniors – YouTube

=>Strength
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Strength Training For Seniors or Elderly : Exercises For The … – YouTube

Seniors Fitness & Strength Training Workout – YouTube

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. ..”

Fitness Tips for the Elderly – YouTube


“Published on Jun 16, 2015

Fitness Tips for the Elderly. Part of the series: LS – Kung Fu & Better Living. As we grow older, an active lifestyle is essential to staying healthier longer. Get fitness tips for the elderly with help from a world champion martial artist in this free video clip. Read more: http://www.livestrong.com/video/10094…&#8221;

3 Coordination Exercises for Seniors to work your Brain and Body …

Body and Spirit by Dick Nunez – Senior Fitness – YouTube

*see Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

Keola – Christian Mind-Body Workout – YouTube
https://www.youtube.com/watch?v=-ZDMROjXiJI
“..Published on Jun 25, 2012

Short, full body workout for all levels that introduces you to the unique format of Keola. Designed around Keola Fit’s Transitional Son Series that represents Christ’s victory over death, you will feel strengthened, yet rested/refreshed, in your whole being; spirit, soul, and body. Emphasis placed on building strong arms and core, while also growing in the fruit of the Spirit. Be blessed!

Note: New position names declaring who you are in Christ were incorporated into Keola in 2014 are noted on the screen…”

Beginners Pilates – Pilates Exercises for Beginners and Seniors …

Stronger Seniors Core Fitness Pilates exercise program for … – YouTube

=>Women

Pilates for Older Women – YouTube

Exercises for Women Over 60 : General Fitness Tips

=>Walk in the Park
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Seated Exercises for Older Adults – YouTube

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

=>Others

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

Know of any other exercises or fitness tips?

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

Good News Elderly
<a href="https://www.facebook.com/groups/471659289554782/

“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!”

Fitness: Journey to personal mile run record at “older” age?

Have you ever heard of the saying-“You are old as you feel”? Do you ever feel tired and worn out as you use the excuse that “I’m getting too old”? Well, stop it! There are many people your age more fit than many younger people their age. If they can do it, you can do it!

I decided to record my mile-run around the local track last week just for the “sake” of it. I had a new “smartphone” (I-Phone 5s) that I purchased recently and wanted to try out the “stop watch” feature. I haven’t time my mile for years even though I’ve been running around the local campus track off and on for years for fitness exercises.

In the spirit of the “summer olympic” summer games in #RioBrazil2016 last week, I decided to just run the mile and see how I can compare to my personal “high school” record when I ran long distance for the track team. Just to note, I ran only 1 year after realizing I wasn’t good enough for high school baseball. I ran my senior year for various reasons (e.g. had a crush on a girl in the girl’s track team too). I ran a “personal best” of 7:11, which is really bad compared to my peers. However, I thought if I did long distance longer, it would’ve been a better time.

On Tuesday, August 16th 2016-I recorded a 7:55, which was very surprising for me at my age of 39. I was like, this is close to my high school personal record. I decided to keep going and try to do better. I’ve been playing “pick-up” soccer/futbol with friends the past month or so, which I felt was a factor in my “pretty” good mile run time. I decided to eat “healthier” (stay away from foods that slow me down).

Personal Mile Record Vlog Pt1

This second time of recording (Tuesday, August 23rd 2016), I recorded a 7:24. This was a day that I mentally felt like “not running” due to some circumstances earlier in the day, like I had only 6 hours of sleep for not going to bed earlier (bad discipline). However, I felt like running after almost 4+ hours of sitting down through 2 different staff meetings for 2 different jobs earlier in the day. It was cooler by 7pm after a hot humid day (close to 90F), so I thought this would be “perfect” to continue going for my mile record.

Personal Mile Record Vlog Pt2

Despite going to the “Minnesota State “Eating” Fair this past weekend, I was able to get a better time this week. It took a lot of discipline at the fair as I had to be “choosy” on what foods to eat and not!

Personal Mile Record Vlog Pt3

Stay tune for further updates!

Stay motivated! How do you get motivated? Got any personal stories of #motivation or #fitness overall in a personal record? Any tips?

Good News Fitness
https://www.facebook.com/groups/200881643388248/

Medical: What to do with Throat Problem(s)?

Adrenal Fatigue, Thyroid Disease and Autoimmune Disease: Interview with Dr. Aviva Romm

SYMPTOMS

Throat Problems familydoctor.org

-Hypothyroidism

Dr. Mercola on Symptoms and Treatments of Hypothyroidism

-Tonsillitis
*see Medical: Tonsils, Tonsilitis, Oral, etc… goodnewshealthandfitness.wordpress.com

Tonsillitis netdoctor.co.uk

Find out what tonsillitis is, how do you get it, what are the signs and symptoms and how does a doctor make a diagnosis
“..s a disorder involving inflammation of the tonsils.

There are two tonsils, situated on either side of the back of the throat and they form part of the body’s immune system.

They, like the rest of the immune system, contain special cells to trap and kill bacteria and viruses travelling through the body.

When the main site of infection is within the tonsils: they swell, become red and inflamed and may show a surface coating of white spots.

Tonsillitis is extremely common in children and young people, but it can occur at any age. The characteristics of the disease are pain in the throat and trouble swallowing.

Tonsillitis is usually a self-limiting condition, ie it gets better without treatment, and generally there are no complications…”

CAUSES

-Blockage

Throat Obstruction home-remedies-for-you.com
“…There are different factors that could make you feel that there is a blockage or an obstruction in your throat. Most people who experience throat obstruction problems do so, because of swallowing a hard, foreign object, such as a fish bone or a chicken bone, which gets lodged into the throat. Some of the other common causes of throat obstruction include throat lumps or excess mucus in the throat. These factors block the passage of your throat, making it difficult for you to eat or even drink anything. At times, a throat obstruction could also lead to changes in the voice or hoarseness. People normally refer to this as a “frog in the throat”. ..”

Neck Lump – Symptoms, Causes, Tests – NY Times Health nytimes.com

“…. These can be caused by bacterial or viral infections, cancer (malignancy), or other rare causes.

Swollen salivary glands under the jaw may be caused by infection or cancer. Lumps in the muscles of the neck are caused by injury or torticollis. These lumps are often at the front of the neck. Lumps in the skin or just below the skin are often caused by cysts, such as sebaceous cysts…”

-Hypothyroidism

Thyroid problems – most common thyroid problems … – YouTube

Healthchanneltv / cherishyourhealthtv
Published on Jun 4, 2013
This animation is about most common thyroid problems. Hypothyrodism, hyperthyrodism and goiter and their causes are explained. Also symptoms which occur in these disorders are mentioned. Finally, we discuss the possible treatments.
*see Women: Menopause- Health & Fitness Tips? goodnewshealthandfitness.wordpress.com

Thyroid Symptoms In Women: Signs, Causes & Treatment – YouTube

-Laryngitis (Losing Voice)

4 Things That Make You Lose Your Voice
Dr. Roshini Raj July 03, 2015
health.com

-Sore Throat

When Is a Sore Throat Considered Chronic? everydayhealth.com
“When you wake up in the morning and notice that your sore throat has come back — again — don’t just grab the lozenges and ignore it. If you have persistent throat pain, your body could be trying to tell you that something is wrong — and it’s a good idea to see your doctor for a diagnosis…”

-Strep Throat
*see Medical: How to deal with Strep Throat? goodnewshealthandfitness.wordpress.com

Strep Throat Causes, Symptoms, Treatment – Strep Throat .. emedicinehealth.com
“…Strep throat is most common in school-aged children and teens, with a peak incidence between 5 to 15 years of age. It is estimated that approximately 15% to 40% of cases of sore throat in this age group are caused by Streptococcus spp bacteria. Adults may also develop strep throat, though less commonly (accounts for approximately 5% to 10% of cases of sore throat). Strep throat most commonly occurs between late fall and early spring. It is more widespread during the school year when groups of students are present within an enclosed space.

Though strep throat is the most common bacterial cause of sore throat, it is important to note that most cases of sore throat are in fact due to a viral infection (caused by a virus…”

-Tonsillitis

Tonsillitis (cont.) emedicinehealth.com

“..Tonsillitis is caused by either a viral or bacterial infection of the tonsils. Most cases of tonsillitis are caused by viruses. There are many different viruses that can cause tonsillitis, including ..”

PREVENTION

-Tonsils

Tonsil Stones (Tonsilloliths) webmd.com
“..Since tonsil stones are more common in people who have chronic tonsillitis, the only surefire way to prevent them is with surgical removal of the tonsils. This procedure, known as a tonsillectomy, removes the tissues of the tonsils entirely, thereby eliminating the possibility of tonsillolith formation.

Unlike tonsil stone extraction, tonsillectomies are typically performed under general anesthesia. Patients who undergo the surgery have difficulty swallowing and a sore throat for at least a few days after the procedure…”

TREATMENT

-Hypo

8 Natural Hypothyroidism Treatments That Work

“…3. Check Your Iodine Levels – If they are low use a kelp or organic liquid iodine supplement.

4. Heavy Metal Detox – I recommend using a combination of Milk Thistle, Turmeric, Chlorella, and Cilantro to detox these harmful metals from your cells and organs.

5. More Selenium – Make sure you’re getting enough selenium in your diet but also don’t go overboard. Some of the best selenium containing foods are brazil nuts, salmon, sunflower seeds, beef, mushrooms and onions.

6. Adaptogen Supplements – Can lower cortisol levels and improve thyroid function like Ashwagandha and Tulsi.

7. Silver Fillings Removal – if you have amalgam fillings talk with a DAMS mercury safe dentist about proper removal.

8. Lower Carbohydrate Intake – Lower your intake of sugars and grains and replace them with healthy fats. Most women especially consume far too many carbs which increase estrogen and negatively effect the thyroid. Instead consume healthy fats that will balance hormones, like: coconut oil, coconut milk, avocado, grass-fed beef, wild salmon, chia, flaxseeds, and hemp seeds…”

Foods that contain iodine | Iodine Rich Foods – YouTube
https://www.youtube.com/watch?v=LqR01BGX6h4
*I (sal) don’t personally recommend the potatoes suggested in this video do it’s high carbs (not good for folks with diabetes)

Are You Eating Enough Iodine-Rich Foods?By Jillian Levy, CHHC October 23, 2018 draxe.com
“..Here are 12 of the best iodine foods, with percentages below based on the recommended dietary allowance for the average adult: (10)..”

Natural source of iodine for thyroid health – YouTube
https://www.youtube.com/watch?v=PMqE43U5rlU
*Filipino/Tagalog

7 Foods Rich in Iodine
https://www.youtube.com/watch?v=mqqx76uf0gU
*seafood (kelp), cranberries, organic yogurt (probiotics), organic navy beans, organic strawberries, Himalayan Crystal Salt, Potato w/skin, or idodine supplement

Optimize Your Thyroid|avoid Iodine deficiency hypothyroidism goiter naturally treatment by food
https://www.youtube.com/watch?v=0DYjDP7cCOA
“..1. Baked potato Baked potatoes are another great source of iodine. A medium sized baked potato provides 60 micrograms of iodine, helping you meet 40% of the daily-recommended value 2. Milk is not only a great source of calcium and vitamin D, but can help you meet your daily value of iodine as well. 1 cup of milk provides 56 micrograms of iodine and 98 calories. Sea Vegetables Strawberries:Strawberries are a nutrient-dense fruit that provides the body with a plethora of essential vitamins and minerals . Canned Corn:Corn can also help you boost the levels of iodine in your body. A half cup of canned corn provides 14 micrograms of iodine and 67 calories. You can enjoy corn as a side dish or prepare it in a creamy soup to enjoy all the benefits.. White Bread:White bread is usually not recommended because of its high carbohydrate content, but if consumed in moderation, it can be a great addition to your diet. Two slices of white bread contain 45 micrograms of iodine, or 30% of the daily-recommended value.. 22. Green Beans:A half-cup serving of green beans can help you meet 2% of the daily value of iodine. Green beans are a great source of folate, vitamin B, C, protein and potassium as well. It provides nearly 40% of the daily value of folate and 53% of the daily value of fiber, which protects the colon and flushes the amount of toxins from it. Tips to Optimize the Iodine Levels Naturally: • Try to purchase as much organic food as possible. Wash all the fruits and vegetables thoroughly to clear the pesticides and other chemicals. • Avoid eating and drinking from plastic containers. • Avoid soda and aerated drinks. Drink, pure filtered water instead. • Your personal care products should be as chemical free as possible…”

9 Healthy Foods That Are Rich in Iodine healthline.com
“..The recommended daily intake (RDI) of iodine is 150 mcg per day for most adults. For women who are pregnant or nursing, the requirements are higher (3).

In fact, one-third of the population is at risk of deficiency, particularly those who live in areas that have only a small amount of iodine in the soil, including European countries (1).

Iodine deficiency can lead to swelling of the thyroid gland, known as goiter, and hypothyroidism, which can cause fatigue, muscle weakness and weight gain (1, 2, 4)…

1. Seaweed

3. Dairy

..

Yogurt is also a good dairy source of iodine. One cup of plain yogurt provides approximately half of the daily recommended amount (6).

The amount of iodine in cheese varies depending on the type…


The Best Diet For An Underactive Thyroid – YouTube

– Laryngitis

Laryngitis Symptoms: 9 Easy Natural Treatments draxe.com
“..9 Natural Treatments of Laryngitis

1. Apple Cider Vinegar..

2. Ginger

Ginger helps to soothe inflamed mucous membranes of the larynx. It is used in Ayurvedic medicine to warm the body and break down toxins in your organs. It’s also known to cleanse the lymphatic system and make us less susceptible to infections in the respiratory system.

3. Garlic

Garlic is popularly believed to be useful for the common cold, one of the main causes of laryngitis. It has antibacterial and antiviral properties, helping to kill bacteria and viruses that lead to inflammation and infection….

4. Raw Honey

Honey is one of the oldest traditional medicines considered to be important in the treatment of several ailments, including respiratory conditions. Raw ..

5. Lemon Essential Oil

Lemon essential oil can relieve laryngitis symptoms. It inhibits the growth of bacteria and the spread of viruses that cause respiratory infections. It also detoxifies the body and loosens mucus in the throat, so you won’t need to cough as forcefully or often. This lets your voice box rest….

6. Peppermint Essential Oil

Peppermint oil is a helpful essential oil for allergies, a common cause of laryngitis. It can offer relief from scratchy throats. It also acts as an expectorant, providing relief from allergy symptoms, as well as colds and coughs. Peppermint oil can discharge phlegm and reduce inflammati…

7. Marshmallow Root

Marshmallow root has been used traditionally to treat sore throat and cough. It contains mucilage that coats the throat and helps to relieve ..

8. Slippery Elm

Slippery elm has been an herbal remedy in North America since the 19th century. It is known for its ability to treat GERD, sore throat and cough. …

9. Resting Your Voice

Rest your voice to get rid of laryngitis. Don’t talk unless you have to, and when you do, speak softly. Whispering actually irritates your larynx more than speaking softly, so be sure to avoid whispering. Even clearing your throat can further irritate your larynx.
..”

-Strep Throat

10 Safe Natural Remedies For Strep Throat findhomeremedy.com
“…Mostly antibiotic treatment is required if strep throat does not go away on its own. Before you try antibiotics, there are quite a few home remedies that can be tried for treating strep throat. However, in some sufferers, home remedies may not have any effect. This is when you have to treat your symptoms with antibiotics. Below are some home remedies for strep throat.

Natural Cures For Strep Throat

Apple Cider Vinegar

Honey and Walnut Cure

Honey is a natural healing agent and can also leave your throat well moisturised, removing the ticklish feeling that makes you cough. Make a stew out of walnut husk and honey. Strain this syrup and consume it for great relief from the soreness and infection…”

DIY: Best Cure For Kids Strep Throat with Natural Home Remedies | LIVE VEDIC

-Tonsillitis

4 Ways to Get Rid of Tonsillitis draxe.com/
“..Finally, don’t forget that raw honey is an age-old effective treatment for sore throat problems. Raw honey can be mixed with cinnamon or ginger and water, or stirred into soothing herbal tea. Some studies have found that honey has natural inhibitory effects on around 60 different species of bacteria, some species of fungi and viruses too! It can help heal pain and other infection symptoms within the respiratory tract as well as work as a cough medication. (7) Raw honey is also great for speeding up healing since it naturally contains antibacterial and antiviral properties…

Supply your body with much-needed nutrients and antioxidants, including:

green leafy vegetables (and other colorful produce)
cruciferous veggies (broccoli, cabbage, cauliflower, etc.)
berries
omega-3 foods, like salmon and wild seafood
nuts and seeds (chia, flax, hemp, pumpkin, etc.)
unrefined oils (like extra virgin olive oil and coconut oil)
herbs and spices (raw honey, ginger, turmeric, garlic, for example)..”

How To Get Rid Of Tonsillitis – Home Remedies for Tonsillitis By Sachin Goyal @ ekunji.com

10 Most Effectual Natural Cures For Tonsillitis ayurvediccure.com
“..Turmeric

It is recommended that people should prepare a past of turmeric roots in hot water because of the antiviral and antibacterial properties possessed by turmeric. The paste should then be applied onto the throat…

Onion and Ginger

The best home remedies for a variety of diseases are ginger and onion juice and they are effective for tonsillitis as well.

The pain in the throat can be reduced with the help of these juices as they are often used for gargling.

10 Natural Cures For Tonsillitis


“Published on Jan 8, 2014

Read More Remedies Here:http://www.ayurvediccure.com/10-most-&#8230;..”


“Dr. Rob Lindsey sharing a patient’s testimony using “nutritional supplements” & “healthier diet” to deal with her hypothyroidism at the Healthy Life Expo at the Minneapolis Convention Center on 11.17.18
*see Medical: Endocrine System goodnewshealthandfitness.wordpress.com

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