Fitness: Various “Home” & “Backyard” Exercises

Creative Ways to Exercise at Home! – YouTube

Household Chores

16 Ways to Lose Weight Doing Chores Charlotte Andersen shape.com
“..Do double duty with this multitasker’s dream workout!..”

How To Workout and Clean Your House – YouTube

The Housework Workout – YouTube

-Yard work

Fitness: Outdoor Yard Work-Tilling Garden w/HealthFitnesslifeGuy

Weed Pulling Workout (Yard Work Time Lapse … – YouTube

Back yard work out – YouTube

-Winter Shoveling

Fitness: Winter Outdoors-Shoveling w/HealthFitnessLifeGuy

https://www.instagram.com/p/BsBqJR7lIFr/

Sal: I decided to share some of my personal shoveling tips after watching some tips shared at the local news station..

Shoveling heavy snow strains body, heart
Author: Gordon Severson
Published: 5:54 PM CST December 27, 2018
Updated: 5:54 PM CST December 27, 2018 kare11.com
“..Recent studies have shown the higher the snow totals the greater the risk for heart attack and when the snow is wet and heavy like it is for many in the Twin Cities this week, there’s an even greater risk.

..

First, the act of shoveling requires a significant amount of work on your arms, which most Americans aren’t used to working out….

“Usually people are walking, running or biking, using their legs. It’s more rare for people to exercise with their arms and it puts a relatively high amount of work on a relatively weak set of muscles,” Dr. Bart says.


The chilly air in winter also plays a role. Doctors say it causes your blood to thicken and narrows the blood vessels in your heart.

..

“You should listen to your body and if you have unusual shortness of breath or a pressure or tightness in your chest you should back off and seek medical attention.”


Doctors say right when you wake up is the worst time to shovel snow, because your body hasn’t had time to adjust and prepare itself for strenuous activity.

Dr. Bart encourages patients to give their bodies at least 30 minutes to wake up and to eat breakfast before shoveling snow.

“If you have previous heart or lung problems you might want to think about asking a neighbor for help or having someone else shovel your snow.”

Sal:…cont…Before shoveling, I try to get some “energy”, so I treat shoveling as a workout. I do some stretching and warming-up (usually my regular morning routine of “sit-ups” and “push-ups” to get the blood flowing throughout the body). I then eat to get that “natural sugar” (see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com) high (e.g. peanut butter jelly sandwhich or a fruit high in sugar). No matter how cold it is, I dress enough (light winter jacket) to not get sweaty as shoveling will warm me up. I do various phases . For example , yesterday, I shoveled the first priority area of my front yard sidewalk to get the mail person to deliver mail and clear the sidewalk to the street . Depending how much snow and weight, I would take a break. Yesterday afternoon, I took 1 hour and a half to shovel 9-12″ of snow in my front yard sidewalk and back. It was so much snow, I just did a width big enough just to walk through.

After my first phase, I treated it as a workout, so I had some “post-workout” (Health & Fitness: How to Gain “Healthy” Muscle Weight? goodnewshealthandfitness.wordpress.com) snacks (e.g. protein). This not only build your muscles, but also gives you more energy for more shoveling.

The second phase, I roof shoveled both my house and garage. With more possible snow coming in this early part of winter. I don’t want my roof to collapse due to “heavy snow”, so better to shovel it while it’s lite and fresh! I also did my driveway to my portable garage (from 6ish-7ish). I want to do this part just so I have a place to park my car “inside” with the up-coming cold temperatures.

It’s a “race against time” as the wet snow might freeze and get harder to shovel. Fortunately, this didn’t happen with this particular “snow fall”. After the 2nd phase, I went back inside my house to take a break (e.g. snack-fired apples with cinnamon in olive oil, cottage cheese , etc..).

The third phase,I shoveled the driveway to my main garage late in the evening (8ish-9ish ). It was actually pretty peaceful at night and I would take a break and admire the beautiful stars. It’s important to take breaks when it comes to shoveling this large amount of snow.

It was late and didn’t want to do more shoveling that’s not needed even though the snow might freeze and become harder the next day. I got dinner and ate a high (see Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com) protein meal (veggie burger). Before going to bed, I usually have a fish oil supplement, which is great to reduce inflammation (see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com) or reduce any soreness after intense shoveling!

My last phase was this morning after my overnight (sleep shift) job. I went to do the “final touches” (e.g. widening the paths or clearing the whole sidewalk of my front and back yard.) I had enough energy to shovel even the grassy area in my front yard to dig-up my “solar string ” Christmas/holiday lights. 🙂 Again, I did my pre-workout (small peanut-butter and jelly “soft wrap” as a small breakfast- How to “naturally boost” your energy? goodnewshealthandfitness.wordpress.com) and post-workout snacks! This time, I had some protein pancakes after my last phase of shoveling as a treat! 🙂

Snow Shoveling Exercises

Shovel Snow Like an Athlete! By: Dr Caitlin Davidson yogathletix.com
“..1. Warm up first: Take 10 minutes to get blood pumping to your major muscle groups to prepare them for working in the cold, and to prepare your heart and blood vessels for the strenuous cardiovascular workout ahead. Jumping jacks, squats, spider-man lunges, push ups… imagine you’re warming up for GETnFIT. This is an incredibly important step because many people not only injure themselves, but even die of heart attacks while shoveling snow every year. Share this tip with snow shovelers in your life!..”

Snow Shovel Fitness: 1 2 3 Go! Squat Press + Throw the … – YouTube

Safe Snow Removal for Seniors: Find Help, or Follow Best-Practices Published: Feb 25, 2014 comfortkeepers.com
“..Snow shoveling

Even for those who exercise regularly, shoveling snow is rigorous, physical work. According to the American Academy of Orthopaedic Surgeons, shoveling is considered an intense activity that raises one’s blood pressure and heart rate. Here are some tips for seniors – and others – for shoveling safely:

Dress appropriately. Wearing layers will allow for adjustment to the temperature outside. Be sure to dress warmly enough and cover the head, face and hands when outside for prolonged periods of time.
Pick the right waterproof boots. Protect feet from the cold and keep them dry with waterproof boots. Non-skid boots help guard against falls on slick snow or hidden ice.
Pick a small shovel. Depending on how wet the snow is – a shovel full of snow can weigh up to 15 pounds! Selecting a smaller shovel means lighter loads of snow, which can help prevent injury to the body by creating less strain.
Stay hydrated. Water plays an important role when people exercise in the summer or winter. Having a water bottle handy just inside the garage and taking a few sips after every 15 minutes of shoveling snow will help guard against dehydration.
Shovel frequently. If a big storm is forecasted, go outside and shovel every time the snowfall is about 2 inches. This will help lessen the load and make snow shoveling more manageable.
Set a time limit. Shoveling snow is a hard work, so take a break after 20 – 30 minutes of shoveling and resume after having rested.
Lift with the legs, not the back. The legs have very strong muscle groups so make sure the legs carry the brunt of the lifting. Bend and straighten the knees when shoveling and make sure the back is not bending.
Push the snow. It’s easier to push the shovel full of snow instead of lifting and throwing the snow.
Separate the hands on the shovel. Creating space between your hands can increase leverage on the shovel to make it easier.
Avoid caffeine and nicotine before shoveling. Caffeine and nicotine act as stimulants to our bodies by increasing the heart rate and constricting blood vessels, which puts more strain on the heart.
Never shovel alone. Let a spouse or neighbor know you will be shoveling. That way, if a person does get into trouble someone will be looking out and can call for help quickly.
..”

Homebody Workouts

5 Best Home Workout Tips (APPLY TO ALL HOME … – YouTube

Extreme At HOME Stairs Workout – YouTube

WallDrill – YouTube

-Simple Household Items

Creative Kitchen Pot Workout to Do at Home – YouTube

30 MIN Full Body Chair Workout w/KarinaEM- Total Body Creative …

-Warm ups

5-Minute Warm Up for At-Home Workouts – YouTube

Warm up for HOME workout! – YouTube

Perfect Warm Up before your workout – YouTube

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

Balance Exercises – 10 Minute Home Workout to Improve … – YouTube

Home Vestibular Exercises – YouTube

Balance and stretching exercises from home – YouTube
https://www.youtube.com/watch?v=SVh_6L4KUYo
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

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

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

-No Equipment

=>Ab Workouts
*see Fitness: Morning Routine-Different types of Sit-Ups-Crunches goodnewshealthandfitness.wordpress.com

10 Min Abs Workout — At Home Abdominal and Oblique … – YouTube

30 MINUTE CORE AT HOME WORKOUT – NO EQUIPMENT – YouTube

Home AB Workout – Effective Exercises & Routines – YouTube

=> Lower Body

Best HOME Leg Workout – NO Equipment Needed … – YouTube

=>Cardio

32 Minute Home Cardio Workout with No Equipment – Calorie – YouTube

10-Minute No-Equipment Home Workout, Full Body … – YouTube

-Equipment

=>Make it your own

How To Build A Pull Up Bar, (Outside) !! – YouTube

=>Standard Equipment

The 25 Best Home Workout Equipment of 2019 – Family Living Today familylivingtoday.com
“…One of the best things you can do for your body is to exercise with gym equipment. … To help you find the best home workout equipment, we’ve curated a list of 25 …. Plus, despite its numerous features, it folds for easy storage…”

Best 19 Small Exercise Equipment for Home By James November 19, 2018
fitbodybuzz.com

-Bench

No-Equipment Bench Workout–Quick & Easy At-Home … – YouTube

Simple Equipments

-Airex Pads

AIREX Fitline Exercise Mats – Entry Level Model for Daily Use – YouTube

-Bosu Balls

Full-body BOSU Ball Home Workout – YouTube

-Dumbbells
*see Fitness: Upper Body Workouts-Arms, Biceps, etc… goodnewshealthandfitness.wordpress.com

Home Workout Routine – Top 8 Dumbbell Exercises – YouTube

12 Minute Home Full Body Workout Using Only Dumbbells … – YouTube

15 Min Full Body Dumbbell Workout at Home for Women … – YouTube

=>Alternatives

What to use instead of dumbbells in home workouts – tips – YouTube

-Medicine Balls

Medicine Ball Home Workout, Medicine Ball Ideas … – YouTube

Medicine Ball core exercise that you can do from home – YouTube

Medicine Ball Dance Workout -Keaira LaShae – YouTube

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

Home Workout using Resistance Bands – YouTube

-Stability Balls

Total Body Stability Ball & dumbbell Home Workout – YouTube

-Stepper

20 Minute Steps Workout Routine for Beginners – Stepper … – YouTube

How to Make Steps – YouTube

-Misc

Fitness at Home – Sandbag, Medicine Ball, or Dumbbell … – YouTube

How to Make your Own Home Gym

->Bedroom


How to Setup Awesome Home Gym in BEDROOM – YouTube

Lower Body Workouts

The Best Home Leg Workout Ever! No More Skinny Legs! – YouTube

45 Min Butt and Legs Workout for Women & Men – Home … – YouTube

Regular Workouts

Thoughts, suggestions, stories, etc..?

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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

Health: How to deal with arthritis as one ages?

CAUSES

Rheumatoid Arthritis Causes arthritis.org
“The cause of RA is not yet fully understood, although doctors do know that an abnormal response of the immune system plays a leading role in the inflammation and joint damage that occurs. No one knows for sure why the immune system goes awry, but there is scientific evidence that genes, hormones and environmental factors are involved…”
Arthritis: Causes, Symptoms and Treatments Written by Hannah Nichols Reviewed by Dr Helen Webberley
Knowledge center Last updated: Wed 9 December 2015 medicalnewstoday.com
“…Potential causes for arthritis may include:

Injury – leading to degenerative arthritis
Abnormal metabolism – leading to gout and pseudogout
Inheritance – such as in osteoarthritis
Infections – such as in the arthritis of Lyme disease
Immune system dysfunction – such as in RA and SLE.

Most types of arthritis are caused by a combination of many factors working together, although some arthritis conditions have no obvious cause and appear to be unpredictable in their emergence.

Some people may be more susceptible to..
Arthritis Causes, from emedicinehealth.com

“…The causes of arthritis depend on the form of arthritis. Causes include injury (leading to degenerative arthritis), abnormal metabolism (such as gout and pseudogout), inheritance (such as in osteoarthritis), infections (such as in the arthritis of Lyme disease), and an overactive immune system (such as rheumatoid arthritis and systemic lupus erythematosus). Treatment programs, when possible, are often directed toward the precise cause of the arthritis…”

PREVENTION

Once Is Enough: A Guide to Preventing Future Fractures bones.nih.gov
“..What is a bone mineral density test? Is it painful?
A bone mineral density (BMD) test is the best way to determine your bone health. This test can identify osteoporosis, determine your risk for fractures (broken bones), and measure your response to osteoporosis treatment. The most widely recognized BMD test is called a dual-energy x-ray absorptiometry, or DXA test. The test is safe and painless, a bit like having an x-ray, but with much less exposure to radiation. It can measure bone density at your hip and spine and takes only 15 minutes to complete. For a DXA test, you will be asked to lie on a table while a machine above you measures your bone density….”

Take Control Of Osteoarthritis
Learn if you’re at risk—even if you’re young—and how to prevent this pain from getting worse

By Julie A. Evans with Sherry Kiser

“..Is OA Preventable?

Yes, and since there’s no cure for OA, prevention is your best bet. You can lower your risk by staying physically active, maintaining a healthy weight, and preventing injuries to your joints..”
Arthritis Prevention: What Can You Do? Written by Stephanie Watson Medically Reviewed on August 28, 2013 by George Krucik, MD, MBA healthline.com
“…Yet there are a few health habits you can change to reduce your risk of developing painful joints as you get older. Many of these steps—like exercising and eating a healthy diet— prevent other diseases too.

…Protect Your Joints

Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips—not your back—when picking up objects….

Have a Drink

A study in BMJ suggested that women who drink moderate amounts of alcohol have a lower risk of rheumatoid arthritis. This one study can’t prove that alcohol prevents arthritis. However, drinking moderate amounts each week (one glass a day for women and two glasses for men) has also been linked to other health benefits, such as a lower risk for heart disease…

To Avoid Arthritis, Start When Young By Brian Dakss CBS June 11, 2007, 10:40 AM cbsnews.com
“…4. Prevent and treat injuries. Too many ankle sprains, or insufficient treatment following sprains, can put you on the road to arthritis in your ankles. And once you alter the mechanics of your ankles to compensate for that, you can begin a process where the mechanics of other joints are also altered, through your knees up to your hips, etc. So, take care of your injuries, whether to the ankles, knees, or elsewhere…”

TREATMENT

Osteoporosis diet plan: Foods to eat and avoidBy: Bel Marra Health | Bone Health | Sunday, December 18, 2016 – 05:30 AM belmarrahealth.com
“…

Getting enough calcium may be problematic for some who have allergies or intolerances to dairy, but there are many other food options which can still help you fulfill your daily dose of calcium.

Calcium also aids in the function of muscles, nerves and cells.
Best food sources for calcium

There is a wide variety of food rich in calcium. Some high-calcium food options are:..”

6 Alternative Treatments For Arthritis prevention.com
“… 3. Chondroitin sulfate

Some studies suggest that the supplements glucosamine and chondroitin sulfate provide a level of pain relief similar to the level of relief provided by NSAIDS such as aspirin and ibuprofen for individuals suffering from mild to moderate arthritis pain. There is some evidence, according to the Arthritis Foundation, that these nutritional supplements may slow cartilage damage ..”

“… 5. Omega-3s

Several clinical trials found that eating 3 g of fish fats a day relieved the joint pain, swelling, and morning stiffness of rheumatoid arthritis (RA) and reduced the need for drugs. Fish oil seems to cut the inflammation that causes RA symptoms.

More from Prevention: All About Ome..”

Sal: I take this every morning, which has many other health benefits (e.g. skin). I rather eat fish, better tasting!

“… 6. Vitamin C

A 10-year Boston University study of 149 people with knee osteoarthritis (OA) found that getting less than 150 mg of vitamin C per day tripled the rate of cartilage breakdown. High-C foods include sweet peppers, peaches, and strawberries…”

Treat and Cure Rheumatoid Arthritis With 3 Healthy Lifestyle Remedies


“Published on Dec 7, 2014

http://www.larrydcook.com – Rheumatoid arthritis is like other disease conditions of the body: when given the right conditions, the body can heal itself. Adopting a healthy lifestyle is the first step to reversing rheumatoid arthritis, and in this video I share 3 specific natural remedies that, when properly followed, can help the body heal of rheumatoid arthritis symptoms. Rheumatoid arthritis has a complicated set of root causes and they all need to be addressed in order for the body to heal. However, there is hope, and remember – the word “cure” simply means the body figured out to heal. Watch this rheumatoid arthritis video, follow the directions, and let us know how your health improved!….

Sal: I’ve been slowly decreasing my processed foods intake and eating more “fresh”, healthier, and organic foods. I feel a lot better too! Feel free to contact me more on this.

9 Natural Remedies for Psoriatic Arthritis by Amanda Gardner health.com
“…When it comes to natural treatments for psoriatic arthritis, there’s not a ton of research. Conventional drugs have been shown to delay damage from the disease, but alternative therapies have not.

“Many of these supplements or vitamins may ease some of the symptoms of psoriatic arthritis, but none have been shown to prevent damage,” says Guy Fiocco, MD, assistant professor of internal medicine at Texas A&M Health Science Center College of Medicine, in Bryan.

That said, here are nine vitamins or remedies that may be helpful in addition to conventional treatment….

Turmeric

A member of the ginger family, this spice may ease symptoms of psoriatic arthritis. The reasoning seems to be that turmeric has an effect on reducing certain inflammatory proteins, at least in the test tube, explains Dr. Matteson.
..

Vitamin D deficiencies are common in people with psoriatic arthritis, a 2011 study found, but it wasn’t clear why. (Because sun exposure ups the body’s vitamin D, spending time indoors can lead to a deficiency.)

Sal: What are some ways (e.g. walk, biking, yard work, etc..) to absorb the sun? How about winter time? I usually take this Vitamin D supplement-only on days when the sun didn’t come out.

“…Vitamin K

Although vitamin K—which is found in green, leafy vegetables such as kale, spinach, and broccoli, as well as canola and olive oils—is important for joint health, it has not been studied in psoriatic arthritis.

However, one report found that low vitamin K levels were associated with more severe osteoarthritis in a group of almost 700 patients.
..”

“..Vitamin B12

Like vitamin D, one study found that vitamin B12 deficiencies were more common in people with psoriatic arthritis than those without it.

But again, like vitamin D, B12 doesn’t seem to be a primary treatment option, says Dr. Fiocco, who is also the director of rheumatology at Scott & White, in Temple, Texas.

Vitamin B12 is found in clams, trout, fortified breakfast cereals, and yogurt…”

Arthri D3
“.. Some of the things that make Arthri-D3® so unique is that it’s an all-natural, well balanced proprietary blend of antioxidants, phytonutrients, vitamins and minerals. It also contains 2000 IUs of Vitamin D3. No other joint health product has this blend including N-Acetyl-Glucosamine and vitamin D3, which studies have shown are extremely important for joint health. .”

“Address the problem, not the symptom. Take the nail out!”

Live Diease Free to 103


“..Uploaded on Jun 19, 2010

Live Diease Free to 103 with Jim Shriner and Michael Alden. For mor information about Live Disease Free to 103, go to:www.diseasefreebook.com….”
Arthri-D Review: How Safe and Effective is This Product? consumerhealthdigest.com
Expert Rating: 3.4 / 5.0

Osteoporosis Diet and 5 Natural Treatmentsdraxe.com/
“..

The main causes of osteoporosis include:

Inactivity
Aging
Hormonal imbalances
Long-term use of certain medications
Steroid use
Low vitamin D levels
Emotional stress
Nutritional deficiencies
..

Osteoporosis Natural Treatments

Two other vital things to consider to improve bone density are weight training exercise and getting plenty of sunshine.

Weight train 3x a week for 30 minutes and get 20 minutes of sunshine on our skin daily.

Also, standing on vibration platforms 5-20 minutes daily may improve bone density….”

*see Health: Tips to “fight” Inflammation goodnewshealthandfitness.wordpress.com

HEALING

-bible

Bible Verses about Bones from openbible.info

-Prayer

Prayer to heal rheumatoid arthritis prayers-for-special-help.com

Prayer for healing of arthritis – John Mellor Ministries

-Stories/testimonies

How I Healed My Arthritis Naturally fellowshipoftheminds.com

“..Immediately, I stopped eating and drinking everything I was used to and began a bland diet of organic brown rice, organic broccoli, and organic lettuce. For drinking and cooking, I used only distilled water.

Within a week, my pain began to subside, first in my hand and forearm, and then in my shoulder. In two weeks, I felt immensely better and could actually raise my arm over my head, something I had not been able to do for the last three months…

The main key, the primary ingredient, in healing my arthritis naturally was removing allergic foods from my diet, and almost all of these were processed foods. As those foods were eliminated, my pain and stiffness just melted away. Which begs the question……

Finally, if I had to heal my arthritis again, I would pray more. There are hundreds, if not thousands, of documented studies detailing the remarkable effects of prayer on healing. Why buck the evidence? It’s free, it’s easy, and it works…”
MIRACLE HEALING
TESTIMONY

by: Francis Cardinal – Kehewin, Canada mswm.org
“..Thanks to God I was healed today in the Max Solbrekken revival crusade. I had previously gone to see many doctors in Bonnyville and Elk Point, Alberta…”
Rheumatoid Arthritis: God Healed Me!, from emmanueltvuk.wordpress.com
“.. “It’s been six weeks since I received prayer and hallelujah – I haven’t taken any tablets for six weeks! My health has been good. I can do so many things I couldn’t do before, even things like simple chores in the house. I don’t feel the pain that I used to feel. If I can survive six weeks without the tablets, it means I am healed and I know the LORD has healed me. Aside from my physical healing, I am also now recovering to be a better person and a more committed Christian…”

-Joints/Bones
*see Health: How to Repair & Deal With Loss Cartilage goodnewshealthandfitness.wordpress.com

Fitness

*see Fitness: energy Tips for Aging Seniors Elderly Older Age Adults goodnewshealthandfitness.wordpress.com

Chair Exercise Video for Arthritis – YouTube

Arthritis Pain Relief – Arthritis Exercises – Joint Pain Relief – YouTube

-Rheumatoid

10 Best Exercises for Rheumatoid Arthritis. – YouTube
https://www.youtube.com/watch?v=sVHJy24JjHo
*note: Should NOT exercise during periods of inflammation and be encouraged to rest during exercise sessions

5 Tips for Exercising With Rheumatoid Arthritis – YouTube

-Body Anatomy

-Osteoarthritis

HANDS

8 Hand EXERCISES to Ease ARTHRITIS Pain – YouTube

Hand Exercises for Arthritis – YouTube

HIPS

Hip Arthritis Stretches & Exercises – Ask Doctor Jo – YouTube

8 Great Exercises for Hip Osteoarthritis – YouTube

Hip Pain/Arthritis: 5 Exercises to Help Your Pain. – YouTube

Prone Hip Extension | Dr. Brian Damhoff, DC MS … – YouTube

Exercises for Arthritis Pain Relief : Hip & Knee … – YouTube

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

KNEES

Knee Osteoarthritis (OA) Stretches & Exercises – Ask Doctor … – YouTube

Knee Arthritis Stretches & Exercises – Ask Doctor Jo – YouTube

Strength Training Program in Knee Osteoarthritis … – YouTube

Knee Arthritis Exercises | Best Exercise for Knee Arthritis … – YouTube

6 Great Exercises for Knee Osteoarthritis – YouTube

Knee Arthritis: A Physical Therapist’s Three Secrets to … – YouTube

Knee Osteoarthritis Exercise 6/8 : Step Ups – YouTube

Step Ups:(Progressive Knee Rehab) – YouTube

How to Strengthen Your Knees – YouTube

*leg press

Isometric Wall Slide – YouTube

Knee Osteoarthritis Exercise 7/8 : Half squat – YouTube

->Quads

10 Excellent Quadriceps Strengthening Exercises- Easy to … – YouTube

Quad Sets Straight Leg Raises – CU Orthopedics – YouTube

Cardio Exercises : How to Walk for Knee Arthritis – YouTube

Knee Osteoarthritis Home Exercise Program – YouTube
https://www.youtube.com/watch?v=txM-ZurfFqE
*see Fitness: Various “Home” & “Backyard” Exercises
goodnewshealthandfitness.wordpress.com

Knee Isometric / Knee Setting Exercises – Ask Doctor Jo – YouTube
https://www.youtube.com/watch?v=9WoINw8UVbg
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

SPINE-Back

Osteoarthritis Back Pain Stretches & Exercises – Ask Doctor … – YouTube

8 LOW BACK/INJURY EXERCISES IN THE POOL … – YouTube

Osteoporosis Exercises for Spine Strength and Posture – YouTube
https://www.youtube.com/watch?v=DAv1oLk_XGM
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

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

Improve Your Balance with Simple Exercises – Ask Doctor Jo – YouTube

Balance Exercise Progression – YouTube

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

Feel free to share any other suggestions, tips, stories, websites, resources, etc.. to help all of “us” to fight “arthritis”. Thank you! 🙂

Follow Us At:
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https://www.instagram.com/healthfitnesslifeguy/

Good News Elderly
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: Morning Routine-Different types of Sit-Ups-Crunches

Muscles

Layers of the Abdominal Wall

Muscles of the Anterior Abdominal Wall – 3D Anatomy Tutorial

Built By Science Abdominals bodybuilding.com
Anterior Core

“..These are the abdominal muscles you’ll find on the front of your body. They’re comprised of three layers: the deep layer, the intermediate layer, and the superficial layer”

Deep Layer

“..Pelvic Floor

The pelvic floor is made of muscles positioned below your pelvis. When you take a deep breath, your diaphragm comes down, and your pelvic floor catches the breath. The thoracic diaphragm and the pelvic floor pressurize and stabilize your spine…”

Posterior Core

“Your core consists of more than just the muscles on the front of your body. It’s important to know what’s happening on the back. We’re going to focus on three specific muscle groups in this section: the multifidus, quadratus lumborum, and erector spinae.

Multifidus

The multifidi are small muscles that span 2-4 segments of the spine. You’ll never see them, but they’re important because they give your brain feedback about where your body is in space. These muscles also help control little movements throughout your spine.

Quadratus Lumborum (QL)

This big muscle runs from the top of the hip all the way up to your lower back. It’s important for side-to-side movements, but it’s even more important for preventing side movement. Your QL is necessary for controlling or resisting motion.

Erector Spinae

This muscle group starts at the sacrum and the top of the hip and connects to the ribcage, the top of your neck, and even as high as the base of your skull. These muscles are important for controlling motion during squats and deadlifts. If you need to maintain a little extension, that’s where erector spinae come into play.”

Muscles of the Posterior Abdominal Wall – 3D Anatomy Tutorial

Serratus posterior inferior muscle – Anatomy & Function – Human Anatomy | Kenhub

Muscles healthline.com
“..
The abdominal muscles provide postural support, protect internal organs in the abdominal and pelvic regions, and perform other functions. ..”

Abdominal Muscle Anatomy fitstep.com
“..Abdominal Exercises

Some common exercises that work the Abdominals include:..”
Core stability physio-pedia.com

At what age one should start building abs? quora.com
“There is no certain age for building six pack abs, however below are some points for getting six pack abs

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet…”

Assessments

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

Health Fitness Assessment Test Definitions June 8, 2016 lifespanfitness.com
Abdominal Crunches Test
“..The muscles that compose the trunk and abdomen are specifically important to understanding and testing an individual’s fitness. Almost all motion is in some way associated with the stomach tissues, as these are the muscles that support the spine, sustain posture, and brace movement by the limbs. Abdominal Crunches, also called sit-ups, are a reliable test for the overall strength of the core, or stomach. Like the Push-Up assessment, Abdominal Crunches involve only the weight of the individual taking the test. As such, when done properly they are safe and effective. ..”

Instructional: Biering Sorensen Test – YouTube
https://www.youtube.com/watch?v=G93cNF8gl4o
“moveSKILL
Published on Nov 20, 2015
Start in prone position with tight abs and glutes
Hold position with a neutral spine
Do not allow back to arch excessively
Work up to a 2 minute hold
Do not allow either shoulder to drop “

Practical Application of Functional Assessments: Core Function and Balance Assessments Jessie Newell by Jessie Newell
on December 04, 2015 acefitness.org
“..This final installment of a blog series addressing the four main types of functional assessment takes a close look at core function and balance assessments, which includes the Sharpened Romberg Test, Stork-Stand Balance Test and McGill’s Torso Muscular Endurance Test Battery…”

1. Trunk Flexor

McGill flexor test – YouTube

2. Trunk Lateral or “Side Bridge”

McGill side bridge test – YouTube

3. Trunk Extensor

Extensor Endurance Test – YouTube

Core Strength Fitness Assessment | Gymnastics with Dave Durante …

Muscular Endurance


What Does the Curl Ups Test Measure?
by Kat Black healthyliving.azcentral.com
“..
Muscular Endurance

This test looks particularly at the endurance of your abdominal muscles. In anatomical terms, this refers to your muscles’ ability to contract repeatedly over a period of time. Muscles with high endurance are more able to withstand fatigue during exercise as well as during daily activities. In particular, having abdominal muscles with high endurance helps prevent low-back pain.
..”

Curl-up Fitness Test – YouTube

Stability

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

The True Function of the Core – Functional Stability Training – YouTube

Supine Drawing In – YouTube

Quadruped Drawing In Maneuver – YouTube

Core Series-How to Activate your Transverse Abdominus

TYPES

Below are some of the different sit-ups I “try” to do every other morning. Feel free to click on the pic for the video link to watch to see how it’s done. Any feedback (e.g. suggestions, comments, question, etc..) is always welcome…

Fitness: Morning Routine-Upper Abs: Raised leg Crunches
Fitness: Morning Routine-Upper Abs: Raised leg Cruncheshttps://youtu.be/Twmjy2nNXtE*note: sorry for foggyness of the video as I filmed it in the morning during humid weather

Fitness: Morning Routine-“Sit-ups: Alternating Obliques”

Fitness: Morning Routine-“Sit-ups: Bicycle Kick”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Sit-ups: Side Crunches”

Fitness: Morning Routine-“Abs: Vertical Air Bicycle Kick”

Fitness: Morning Routine-“Abs: “Lolo Jones” Crunches”

Others:

Abs 101 Workout muscleandfitness.com
Check out this quick primer on ab anatomy and get your midsection looking sharp.
Shawn Perine thumbnail by Shawn Perine shawnperine
The Workout

“..
In putting together the ultimate ab routine you want to make sure to hit each of the four visible muscle groups, but by the same token, don’t want to create such a long, arduous routine that you’ll never want to do it. So, a combination of thoroughness and efficiency is key, and the best way to achieve that is by figuring a way of hitting the most areas of the abdominal region using the fewest exercises.

As you probably know, there’s a wealth of ab exercises at our disposal that cover every square inch of the midsection. But for our purposes we will limit your workout to six of our favorites, to be performed in three different pairings twice a week, followed by what we call “Gut Busters” [see Exercise Descriptions].

That’s six workouts a week—a lot to be sure—but the right amount if you want standout abs come June 21st. Also keep in mind that each of the three distinct workouts should take you a total of around five minutes—brief, but intense and effective…’
Six-Pack To Go: Abdominal Training! bodybuilding.com

HUMAN ANATOMY
*see Medical: Parts of the Muscular System goodnewshealthandfitness.wordpress.com

Atlas – Main muscles of the trunk kenhub.com

Muscles of the Abdomen, Lower Back and Pelvis innerbody.com

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

Erector Spinae

How to Do Superman Exercises

20 Ways to Do a Plank health.com

Superman Plank by Meili Viera

Spiderman Plank – XFit Daily

Lateral Flexion

How to Do an Abdominal Crunch – YouTube

Supine Abdominal Curl pilates.com
Exercise-Supine abdominal crunch.m4v

How to Do an Ab Reverse Curl | Ab Workout

Obliques

Lying Side Hip Raises – YouTube

Tranverse Abdominus

Abdominal Muscle Anatomy physio-pedia.com

“..The transversus abdominis muscle is the deepest of the abdominal muscles, lying internally to the internal abdominal obliques. It is a thin sheet of muscle whose fibres run horizontally anteriorly. It arises as fleshy fibres from the deep surface of the lower six costal cartilages, the lumbar fascia, the anteror two-thirds of the iliac crest and the lateral third of the inguinal ligament. It inserts into the xiphoid process, the linea alba and the symphsis pubis. The lowest tendinous fibres join similar fibres from the interior obliques to form the conjoint tendon which is fixed to the pubic crest and the pectineal line[2].[6]..”

1. Strengthening Exercises
a. How to Exercise Transverse Abdominal Muscles Updated on May 17, 2017 caloriebee.com
“…We are going to concentrate on the transverse abdominis or your “T ABS,” as it is your secret ingredient. Your T ABS are your body’s natural corset. Though you may not see these muscles as you can the rectus abdominis and obliques, the T ABS hold everything in. Imagine an old rubber band that’s been used and re-used. It eventually gets weak and is no longer useful for holding things. That old rubberband is like your T ABS, especially as you age or experience pregnancy. If the T ABS are weak, your belly will literally “hang out.” Failure to achieve your dream mid-section is usually due to improper training of these muscles. However, particular exercises will strengthen and pull your T ABS inward, creating a slimmer mid-section…”

Transverse Abdominis Exercises
https://youtu.be/GX3PVLFjheg
*great for post-prenatal, vocal singing exercises, etc..

3 transverse abdominis exercises for core stability – YouTube

How to Do a Prone Plank | Abs Workout

Ab Rollout on Stability Ball

Stability Ball Bridge with Alternate Leg Extension

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

Categories

1. Which Exercises Improve Abdominal Endurance? by ANDREA CESPEDES Last Updated: Sep 11, 2017 livestrong.com
-Posterior Pelvic Tilts
How To Fix Posterior Pelvic Tilt – Stretches & Exercises August 3, 2017 backauthority.com
-Side Lying Torso Raise
Lying Oblique Leg Raises – Abs Exercise Guide with Photos
0
shapefit.com
-Supine Pelvic Tilts
ACE Fit | Ab Exercises | Supine Pelvic Tilts acefitness.org
2. Static Core Stability Exercises brianmac.co.uk
-Prone Plank
How to Do the Perfect Plank greatist.com

How to Do a Prone Plank | Abs Workout – YouTube

Plank Test topendsports.com
“..purpose: The plank test measures the control and endurance of the back/core stabilizing muscles.
The plank test is a simple fitness test of core muscle strength, and can also be used as a fitness exercise for improving core strength….

scoring: The score is the total time completed. The table below is just a rough guide to scores for both males and females which I made up. The world record is over 30 minutes!..”

-Side Plank
6 Side Plank Variations for a Killer Core stack.com
3. Dynamic Core Stability Exercises dailyvitamoves.com
-Abdominal rollout on stability ball
Stability Ball Roll Out: Best Abs Exercises ( A ), from youtube.com
-Alternate Leg Bridge on Stability Ball
EXERCISE BALL – FLOOR BRIDGE ALTERNATE LEG LIFT -hep2go, from youtube.com
4. Trunk Extension Exercise Progressions – My Rehab Connection myrehabconnection.com
-Modified “Superman” on BOSU
Workout of the Week #12: Bosu Ball Superman, from youtube.com
-Birddog
Benefits of the Bird Dog Exercise and 8 Challenging Variations
Updated: September 23, 2016 stack.com
-Prone Hyperextension
Hyperextensions for a Strong Lower Back by Lynn Glenn musclemagfitness.com

Specifics

-Men

The 25 Best Abs Exercises By The Editors of Men’s Health March 1, 2014 menshealth.com
Refresh your workout with these ab exercises

-Women

Pool Workout For Abs and Core | Bikini Body Workout | Fitness How To

Why You Don’t Have Six-Pack Abs


“Published on Nov 9, 2016

Apply for coaching (limited slots): https://shedyourfat.com discount “youtube””

Athleanathleanx.com
Smart Snacks for Six Pack Abs


How to Get a Six Pack – ULTIMATE STEP BY STEP GUIDE!! from youtube.com

5 Benefits of Doing Plank Exercise December 05, 2014 • 1,439,176 views fitness.mercola.com
“…The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.

There are many variations you can try to add intensity and work different areas of your body. In the video above, personal trainer Jill Rodriguez demonstrates plank variations you can use to help improve your posture, balance, and overall fitness…”

Pelvic Tilt Form, Muscles Worked, Benefits – Home Gym Exercises homegym-exercises.com/
Best Exercises for Pregnancy – Pelvic tilts and raises

=>Elderly

Core Strengthening Exercises for Seniors – YouTube

Planks: Beginner and Intermediate: Exercise for Women Over 50 …

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

Are Sit Ups Bad for You? The U.S. Military Seems to Think So… Cameron Baker June 15, 2016 issaonline.edu

Straight Leg Sit-ups – YouTube
Video for straight leg sit ups not recommended

Situps, Hip Flexors & Lordosis by CHRIS DANIELS Last Updated: Sep 17, 2011 livestrong.com
“…
Safety

Though hyperlordosis can arise from weak muscles, treat it as a medical problem rather than a fitness problem. If you already have hyperlodosis, or other back problems, consult your doctor before beginning new exercise programs. While exercise is an important part of improving back health, exercising with back problems places you at a much higher risk of injury. Your doctor can help tailor exercises to your individual medical and physical condition.
..”

Q Ab/Core Exercises Are leg-lowering exercises effective for training my lower abs? sharecare.com
“.. National Academy of Sports Medicine answered
While most people feel the effects of leg-lowering exercises in the lower ab region, the primary muscles being used during these movements are the hip flexors. The main hip flexor, the psoas, passes right through the lower abdominal region as it runs from the lower back to the outside of the upper thigh; as it gets stressed and fatigued during this exercise, many people will feel it working and mistake this for the lower abs, which are in the same general area. A word of caution: leg-lowering exercises are potentially risky and can wreak havoc on the lower back if you lack proper core stability and flexibility in the hips. If you are unable to perform the movement without your lower back moving off of the floor, then you should work on improving the flexibility of your hip flexor muscles and stability of your core before incorporating leg-lowering into your program as this can place extreme stress on the vertebrae in the lower back. Instead, try a reverse crunch or knee-ups as these exercises tend to be a little more lower-back friendly…”

Fitness: Abdominals-“Torso Rotation Machine” w/HealthFitnessLifeGuy

-Back too (erector spinae)

Top Exercises for Strong Glutes and a Pain-free Back
https://youtu.be/cE_cKrtUfWk
*see Fitness: How to reverse common Abnormal Postures? goodnewshealthandfitness.wordpress.com

Back Hyperextensions
By Mike Samuels Updated June 6, 2019 livestrong.com
“..A strong back provides a solid foundation for strengthening other muscles throughout the body. Back hyperextension exercises are often overlooked when it comes to increasing your core strength and adding muscle mass, but they are commonly included in rehabilitation programs. To maximize hyperextension benefits, you need to know how to perform them, their different variations and where to fit them in your routine.
..”

Back extension / Hyperextension ( lower back exercises )

//www.instagram.com/embed.js

-Legs too

Squats: The secret to strong abs freeletics.com
“Doing squats is about more than building muscle and strengthening your legs. It’s the secret to strong abs. Read more to find out why…”

Squat More Weight Instantly (ALL ABOUT ABS!) – YouTube

Squats Can Give You Better ABS too! – YouTube

-Full Body

How To Do A Turkish Get-Up

How to do a Turkish get-up

Partial Turkish Get-Ups – YouTube

Partial Turkish Getup – YouTube

Any other sit-ups you do that you would like to recommend?

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