Medical : Stomach ache or pain?

Causes

What Causes Abdominal Pain? | Stomach Problems – YouTube

“..Abdominal pain is a very broad topic because we have a lot of organs in our abdominal cavity, and all of them can have different types of pain and locations of pain. When you talk to your doctor about saying you have pain, it’s important to talk about the character, if it’s a sharp pain or a dull pain or a crampy pain, if it’s located in the right, upper quadrant or in the epigastrium, the left, upper quadrant, or left, lower quadrant, or right, lower quadrant, and if it’s associated with any alarm symptoms. Most commonly pain within the abdomen which is in the right upper quadrant could be gallbladder pain. Epigastric pain which is right in the middle of your abdomen most likely is a stomach-type pain. On the other side, left, upper quadrant pain most commonly is related to gas pain because that’s where a lot of the air rises and causes a lot of stretching. You can get a lot of pain in that region. When we’re talkin..”

Causes of Stomach Pain | Causes Of Stomach Pain After Eating

“…Stomach pain after eating may occur simply because you ate more than you should have, ate faster than you should have, or ate something you shouldn’t have eaten in the first place. For these reasons, stomach pains after eating often happen during the holiday season. You feel better in a few hours or the next day. But stomach pain after eating can happen any day of the year if you have stomach problems or some type of digestive disorder…”

Prevention

Tips for Preventing Stomach AchesBy Fred Cicetti | June 29, 2010 02:50am ET livescience.com
“… If you are having recurring abdominal pain, you should see a doctor immediately. This kind of discomfort can be a symptom of a serious ailment. However, if you’re talking about the kind of stomach aches we all get occasionally, there are some things you can do to prevent them.

* Eat small meals more frequently.

* Make sure that your meals are well-balanced and high in fiber.

* Drink plenty of water each day.

* Exercise regularly.

* Limit foods that produce gas.

The following are gas-generating foods:

Legumes, especially dried beans and peas, baked beans, soy beans, lima beans;

Dairy products such as milk, ice cream, cheese;

Vegetables such as cabbage, broccoli, Brussels sprouts, cauliflower, cucumbers, sauerkraut, kohlrabi, asparagus, potatoes, rutabaga, turnips, radishes, onions;

Fruits such as prunes, apricots, apples, raisins, bananas;

Foods containing wheat such as cereals, breads and pastries;

Fatty foods such as fried chicke..”

How to Prevent Stomach ache | 2 Ways to Avoid Stomach … – YouTube
https://www.youtube.com/watch?v=6bZIfhyb0pE
“..Watch what you eat. On the off chance that you encounter acid reflux or indigestion as often as possible, you ought to concentrate on treating the reason for your heartburn instead of just tending to its indications. Begin this procedure by observing your utilization and supper propensities. Apparently little propensities, for example, eating too quickly, taking substantial bites, or indulging with over the top segments can bother your heartburn. ..

Treatment

How to Cure Stomach Ache Naturally – Home Remedies For Stomach Pain Relief https://youtu.be/vN0KUG4BWuw


The 12 Best Foods for an Upset Stomach healthline.com
“..5. Flaxseed Relieves Constipation and Stomach Pain..


6. Papaya Can Improve Digestion and May Be Effective for Ulcers and Parasites

7. Green Bananas Help Relieve Diarrhea

10. Probiotic-Rich Foods Can Regulate Bowel Movements..”

-Yogurt w/ probiotics


Diarrhea
*see Health: How to deal with Diarrhea? goodnewshealthandfitness.wordpress.com

Gastritis

How to Overcome Gastritis

Dr. Josh Axe
Published on Jul 12, 2016
Gastritis causes your stomach to erode which will lead to more issues down the road. Try these tips to overcome Gastritis for good:

-Avoid overeating and opt for smaller meals
-Don’t drink water during a meal
-Best foods to eat – bone broth, fennel, aloe vera and aloe vera juice, cooked vegetables, cabbage and ginger
-Foods to avoid – spicy foods, citrus fruits, tomatoes, alcohol and caffeine
-Reduce stress
-Take the right supp…

Thoughts, suggestions, stories, etc..?

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

Health: How to deal with Diarrhea?

CAUSES

Worst Foods to Avoid That Spikes Diarrhea Again
https://youtu.be/q05CeEMtKUU
“1 Dairy Products Avoid foods that made from milk: Diarrhea reduce digestion of “milk sugar”, It Can Cause More – Gas, – bloating, – nausea – diarrhea. – Milk, cream – Cheese – Ice cream – Sour cream – Except Low-Sugar Yogurt because its probiotics help your internal body to heal. 2 Fatty Foods Foods with a high fat content – Can Spike the intestinal contractions & – cause response to system is already sensitive So Must Avoid foods like: – Buttery foods – Fast food – Fatty Parts of meat – Thick Gravy – Oily foods – Fried foods Ok to Eat Lean protein, – Such As White Meat Chicken 3. Sugar-Free Foods Some Artificial Sweeteners and Sugar Replacements have a Laxative Effect leads to Gas & Bloating. Best to avoid: – Diet soda – Sugar-free candy – Sugar-free gum – Sugar substitute packets for coffee and tea 4. Gas-Producing Foods Foods that increasing intestinal Gas Could Increase the Diarrhea Avoid gassy foods recover: – Beans – Broccoli – Cabbage – Cauliflower – Onions – Peaches – Pears – Plums – Dried fruits 5. Caffeine, Alcohol & Carbonated Drinks Beverages having – Alcohol – Caffeinate Drink – Carbonate drinks Does Not largely cause Diarrhea, But Could be GI irritant that is Best to Avoid until normal. – Drink just Plain Water to restore Lost Fluids Because Diarrhea is Repeated Leak Guts. 6. Un-Hygiene Foods Foods that are Not Safely – Prepared – Stored Risk for a Serious Gastrointestinal sickness. Before Preparing or Eating any food – Wash your hands thoroughly – wash all raw fruits and vegetables – Foods Must Cooked at 72 Degree Celsius – Refrigerate leftovers directly after eating. 7. High-FODMAP Foods If Your Diarrhea is Happening Frequently, Avoid Foods that are High in FODMAPs – Excess Fructose (Sweet Fruits) – Lactose (Milk, Cheese) – Fructans (Onions, Cereals, Custard) – Galactans (Legumes) – Polyols (Sweeteners)..”

Food Poisoning and Diarrhea — Doctor Willie Ong Health Blog #13
https://youtu.be/NzQmI40qBcg
Sal: I personally don’t recommend the sugar salt water solution

PREVENTION

Treatment

How to Stop Diarrhea Fast draxe.com

“..
Eat lightly — the more food you consume, the harder your digestive organs have to work. You likely won’t have too much of an appetite while you have diarrhea, so try to eat small amounts spread throughout the day.
Simple foods that are easy to digest — stick with a diet of bland foods like simple whole grains, apples, bananas and rice the first few days. These foods are easy on the digestive system and can provide some fiber to help add bulk to stools.
Flaxseed oil — this has been shown to reduce the duration of diarrhea.
Fruits and vegetables — these provide water, fiber and electrolytes. Try making a smoothie or sorbet with fruit, and steaming veggies to make them easier to digest. Monitor your symptoms to make sure they don’t get worse, however, as some people react badly to too much natural sugar.
Raw honey and ginger — some people find that a small amount of honey and ginger root added to herbal tea (see below) helps soothe their stomach and reduce irritation.
..”

How to Cure Diarrhea Fast – Stop Diarrhea Fast

Bananas

Rice

Applesauce

Toast

foods for diarrhea | What To Eat When Having Diarrhea?
https://youtu.be/Z35j3ofaXl4
“..Yogurt can also be added to the list of foods one can eat if he has diarrhea. Probiotic yogurt might aid in the alleviation or prevention of loose bowel movement. He added that yogurt may reintroduce beneficial bacteria and microorganisms in the intestines that help regulate stools. It can be consumed with a teaspoon or other small amount of yogurt to check for tolerability prior to consuming a full serving. Diarrhea may lead to dehydration due to fluid loss secondary to its pathophysiology. If warning signs, such as presence of blood or pus in the stool, reduced urination, extreme thirst, dry mouth, listlessness, and lethargy, are present, one should seek immediate medical attention…”

Top 10 Home Remedies for IBS

How to Use Probiotics as a Quick & Highly Effective Diarrhea Remedy bodyecology.com
“..How Probiotics Remedy Diarrhea

Most diarrhea can remedied and most importantly prevented naturally by populating your intestines with a “skillful” array of beneficial microflora…the good bacteria and yeast that protect you everyday by performing many vital functions inside you)…”

Suffering from diarrhea? Drink coconut water to stay hydrated thehealthsite.com
“..Suffering from diarrhea and clueless about what to do? Between consulting a doctor and getting medications, here is a simple natural remedy to help you. All you need to do is drink a glass of coconut water throughout the day.

How does it help?

Coconut water is one of the age-old remedies for preventing dehydration, commonly caused due to diarrhea. It is rich in electrolytes and minerals that not only replenish the lost minerals from the body but also keeps you hydrated. Moreover, it also flushes out the harmful toxins, thereby aiding in quick recovery. Coconut water is naturally isotonic i.e.; contains electrolyte levels similar to those found in body and helps you maintain the electrolyte and water balance. Here are more health benefits of coconut water you need to be aware of!..”

Can You Drink Coconut Water When You Have Diarrhea? – YouTube

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*see Medical : Stomach ache or pain? goodnewshealthandfitness.wordpress.com

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

Thoughts, suggestions, stories, etc..?

Follow us on IG or Instagram #healthfitnesslifeguy
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Good News Medical
https://www.facebook.com/groups/339628506163473/

“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!”

Health & Fitness: Ergogenic Aids & Energy Enhancing Supplements

ergogenic merriam-webster.com
“..enhancing physical performance

athletic use of caffeine and other ergogenic aids..”

Supplements and Ergogenic Aids for Athletes Reviewed by Sharon Denny, MS, RDN Published December 03, 2014 eatright.org
“..Dietary Supplements: Who’s Watching?

Dietary supplements are under the purview of the Food and Drug Administration (FDA) but are regulated differently than conventional foods and drugs. Manufacturers are not required to prove a supplement is safe before it is sold, or even that it works. The FDA can take action to remove or restrict the sale of a supplement only after it has been on the market and been shown to be unsafe…”

Watch Legal Ergogenic Aids – Nutritional Aids In Sport – YouTube

Ergogenic Aids – YouTube

Ergogenic Aids

Pre-Workout Energy Foods or Beverages

5 BEST Supplements To Add MUSCLE Mass FASTER!

Five Supplements for Building & Keeping Muscle 1. Whey Protein – After working out, 1 scoop + water = 12 grams of easily absorbable protien. It’s a must-have that’s super delicious and affordable. 2. Omega 3 Fish Oil – it helps your hair, skin, brain, and increases protein synthesis. It also reduces cortisol levels and aids in recovery. 3. Creatine Monohydrate – 5 grams per day to see a dramatic result. 4. Beta Alanine – it’s an amino acid and works incredibly well when combined with creatine (increase output). 5. L-glutamine – as you exercise i

B-12

What’s the Deal With Vitamin B12? By Lisa Ryan thecut.com
“..Who shouldn’t take it, though? Well, as I said, vitamin B12 is necessary for living, so it’s generally pretty safe for most people to take B12 supplements (or ingest it through their diets). But Ball cautioned that people who are on certain medications might want to check with their doctors before taking a supplement, just in case there’s any form of drug interaction. Additionally, Shapiro told me that people with blood disorders, gout, heart concerns, or high blood pressure should be cautious before taking B12 supplements — they shouldn’t necessarily avoid it all together, but they should definitely check with their doctor and be careful before taking a B12 supplement…”

Should You Take Vitamin B12 Before a Workout? By Nick English – September 1, 2017 barbend.com
‘..You probably know that the only dietary sources of Vitamin B12 are animal products or supplements, and you might have a feeling that B-vitamins are important for energy production. So, taking a shot of B12 before a workout must help you produce energy for the workout, right?

This probably isn’t the case, but there are other reasons why a B12 supplement could help a workout.
..”

Universal


*click above for more info

Universal Nutrition NOX 3™ Description vitacost.com
“..MAXIMUM NITRIC OXIDE Bodybuilding Complex NOX3: The Only Triple-Action Vasodilator
Nitric oxide. The “perpetual pump.” Cell-signaling vasodilators. You’ve heard about it, now its time to add it to your training program. What is vasodilation? In plain English, it’s when blood vessels dilate or relax. When blood vessels relax, they widen. Nitric oxide (NO) is key here. NO is an important endogenous pulmonary vasodilator. As a vasodilator, nitric oxide has the ability to increase your body’s ability to deliver blood to working muscles. More blood means more oxygen and nutrients that are being pumped into skeletal muscles. All this translates into bigger, fuller pumps and better overall gains. In fact, with NO, you can expect increased muscle size, strength, endurance, and quicker recovery times.
Unlike other formulas, which only contain arginine alphaketoglutarate and possibly arginine ketoisocaproate, NOX3 contains the powerful third ingredient, ornithine alphaketoglutarate. Only NOX3 has arginine AKG, arginine KIC and ornithine AKG. With this triple potency formula, only NOX3 can also decrease muscle catabolism and potentiate growth function through the powerful ornithine-arginine combination. NOX3 is a supercharged nitric oxide supplement which you should have in your arsenal…”


L-Arginine Benefits & Side Effects in Depth – YouTube
Video for arginine alphaketoglutarate what is muscle building youtube.com
▶ 6:07

SUGARS
*see Health: Alternatives to “processed” sugar for your “sweet tooth”? goodnewshealthandfitness.wordpress.com

Ribose

Sal: I take 5mg of this prior to my workouts as an “energy” enhancer. I put it in a cup of water.

Increase Strength and Stamina with D-Ribose: Thomas DeLauer

5mg dose

Who Should Take D Ribose – How to Make My Workout More Fun

Testosterone Boosters

Protein

*see Health: Nutrition-Macronutrients & Health: When is “too much” Protein in your diet “too much”? goodnewshealthandfitness.wordpress.com

Protein vs Amino Acids – YouTube

What Do Amino Acid Supplements Do For You? – YouTube

Calculate Your Recommended Protein Intake Contributing Writer December 15, 2017 • 3 min read bodybuilding.com
“..The amount of protein you need depends on your weight, goals, and lifestyle. The daily minimum recommended by the National Institutes of Health is 0.36 grams per pound for a sedentary person.[1] However, if you do intense workouts or have a physically demanding job, you’ll need more.[2] While the average healthy diet provides enough protein for most people, it may benefit you to bump up your intake if you exercise to build muscle or lose fat, either from dietary protein or supplements…”
#sal (135lbs on 2.17.18 =202 g)

How Much Protein You Should Eat to Build Muscle By Michael Matthews muscleforlife.com
“..“Gym lore” can actually lend some insight here, and it agrees with the above findings.

1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades.
Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat. .”

Hydrolysates

What Are BCAA’s And How Do They Work? – YouTube

BCAAs: The Many Benefits Of Branched-Chain Amino Acid Supplements
Layne Norton, PhD August 21, 2017 bodybuilding.com
‘…While BCAA supplementation may be useful for gaining mass, I believe BCAAs are especially helpful for maintaining muscle mass while on a calorie-deficit diet. They’re particularly useful for bodybuilding competitors who take their physiques to the lean extreme.

Although dieting down makes you look awesome onstage, on the beach, and to your friends of the opposite sex, it can also take a chunk out of your muscle mass…”

1. Whey

Whey Protein Types: Concentrate, Isolate, Hydrolysate

2. Casein
<p.
5 BEST Casein Protein Powders 2017, What is Casein … – YouTube

CASEIN PROTEIN NECESSARY TO BUILD MUSCLE?

b.

The Benefits Of Glutamine! Contributing Writer September 15, 2017 bodybuilding.com
“..Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism. Find out everything you need to know about glutamine and how it can help you!

Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.

During intense training, Glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for Glutamine levels to return to normal – and Glutamine plays a key role in protein synthesis. Studies have shown that L-Glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.
..”

Pros & Cons

BCAAs | Benefits? Side Effects? When to take? Dosage? myprotein.com
“..BCAAs are considered the perfect supplement for people looking to put on mass, but more so people who are looking to cut down and shred some body fat whilst maintaining as much muscle as possible…”
What are the pros and cons of protein powder for bodybuilding? quora.com

BCAA Side Effects Dangers You Should Be Aware Of! – YouTube
https://www.youtube.com/watch?v=Usm-bKcldj4
“..One of the largest dangers has to do with negative interactions between supplements and prescription drugs. This is why if you’re taking any prescription drug it best to let a qualified physician know what you’re doing. They probably will not object to it, but it’s best to be safe. Pregnant or breastfeeding women should not take this supplement. Not enough is known about these amino acids when it comes to interacting with a developing human being. Of course one supplement a pregnant woman really should take is a multivitamin. ..”

-Human Hair

True fact: A common ingredient in commercial breads is derived from human hair harvested in China Thursday, June 16, 2011 by Mike Adams, the Health Ranger naturalnews.com
“..(NaturalNews) If you read the ingredients label on a loaf of bread, you will usually find an ingredient listed there as L-cysteine. This is a non-essential amino acid added to many baked goods as a dough conditioner in order to speed industrial processing. It’s usually not added directly to flour intended for home use, but you’ll find it throughout commercial breads such as pizza dough, bread rolls and pastries…

Most of the hair used to make L-cysteine is gathered from the floors of barbershops and hair salons in China, by the way…”

Protein Shakes Contain L-Cysteine Derived From Human Hair …

How Do They Make L Cysteine? – YouTube

L – Cysteine In Your Bread – Bakeries Use Human Hair … – YouTube

10 gross ingredients you didn’t know were in your food theguardian.com

‘..Human hair

Amino acids are your body’s building blocks, and while they can be good for your health, not all amino acids are created equal. L-Cysteine – an amino acid used to prolong shelf-life in products such as commercial bread – can be found in duck and chicken feathers and cow horns, but most that’s used in food comes from human hair. It has been reported that most of the hair used to make L-Cysteine comes from China, where it’s gathered from barbershops and hair salons. You can avoid L-Cysteine by buying fresh bread from a local baker, as it is not an additive in flour. Steer clear of fast food places such as McDonald’s, Dunkin’ Donuts and Burger King too, who all use L-Cysteine as an additive…”

Beta alanine amino acid carnosine & Sodium Bicarbonate

A. Beta alanine amino acid carnosine

Beta Alanine Explained in 60 Seconds – Better Than Your … – YouTube

Carnosine & beta-Alanine – Vegan Health.org

“… Carnosine (also known as beta-alanyl-L-histidine) is a molecule made up of two amino acids, alanine and histidine. It is synthesized in animal tissues, especially muscle and brain (1), and is not contained in any plant foods. One study has shown vegetarians to have 50% or less carnosine in muscle tissue (7).

Most of the research on carnosine has been in vitro and in animal models, with a few small studies conducted in humans. Most of the research has looked at carnosine as an anti-glycation/anti-glycosylation agent and for athletic performance…

beta-Alanine

Beta-alanine is the limiting amino acid for carnosine synthesis, and beta-alanine supplements have been shown to increase muscle levels of carnosine. In fact, only beta-alanine supplements, rather than carnosine supplements, have been tested on athletic performance in human subjects… “


Beta Alanine Increases Muscle Carnosine – YouTube

Carnosine the most effective anti aging supplement – YouTube

-Pros & Cons

β-alanine: performance effects, usage and side effects bjsm.bmj.com

Sodium Bicarbonate


How To Drink Baking Soda: The Best After Workout Tonic
The Alternative Daily –

June 10, 2016 thealternativedaily.com
“..The health benefits of baking soda stem from its ability to regulate pH. When our bodies become too acidic, or too alkaline, health problems can occur. Baking soda helps to restore a healthy balance.

One very important area of life in which baking soda can greatly assist us is exercise. We all know the feeling of being utterly winded when we work out. Anyone who’s ever done high-intensity exercise knows the feeling of stiff joints, sore muscles, and lingering fatigue that this activity can bring.

The process of vigorous exercise leads to a buildup of lactic acid in our joints. While this is a natural process, it is one that can lead to that crushing fatigue, and nagging muscle pain that can knock you off of your feet. Exercising can also lead to a lowering of your body’s pH, a process called metabolic acidosis…”

Increase endurance and stamina quickly with baking soda – YouTube
https://www.youtube.com/watch?v=E0kaVQKnXmg
“ZHealthPerformance
Published on Dec 3, 2014
VIDEO HIGHLIGHTS
– 40% to 50% increases in endurance.
– One of the few things shown to actually provide results.
– Boost your energy levels for a better training session.

http://zhealtheducation.com/episode-7&#8230; “

Caffeine

The facts about caffeine and athletic performance Nancy Clark, M.S., R.D. For Active.com
“..Caffeine and performance

Caffeine is one of the best-tested ergogenic aids (substances, devices, or practices that enhance an individual’s energy use, production, or recovery) and is known to help athletes train harder and longer. Caffeine stimulates the brain and contributes to clearer thinking and greater concentration. ..”

How to Use Caffeine to Improve Your Athletic Performance
Beth Skwarecki 11/12/15 1:00pm vitals.lifehacker.com
‘..Thankfully, if you’re relying on caffeine to help you run faster in a race, you’ll still get a benefit even if it’s your hundredth day in a row of chugging coffee in the morning. But for the best results, you may want to go off caffeine for a week or more before an important race.

When the big day comes, the International Society for Sports Nutrition recommends taking a big hit of caffeine one hour before your event starts. Caffeine begins to circulate in your blood after about 15 minutes if you take it on an empty stomach, or longer (45 minutes or more) if you have it with food. (The delay is similar to what happens when you have alcohol with food.)..”

Does Coffee Enhance Athletic Performance? – YouTube

Pros and Cons of Coffee – YouTube

Caffeine – Pros and Cons – YouTube

Creatine

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

Sal: I take only 5 mg of this stuff in a cup of water, but would add a 1/2 cup of water each time I drink a 1/2 cup several times after “intense” workouts only (upper body days only). I then take a week off this stuff once a month as a “break”.

anabolic androgenic steroids

ANABOLIC-ANDROGENIC STEROIDS: Mechanism of Action and Effects on Performance Thomas D. Fahey sportsci.org
“..The research literature is divided on whether anabolic steroids enhance physical performance. Yet, almost all athletes who consume these substances acclaim their beneficial effects. Many athletes feel that they would not have been as successful without them.

There are several possible reasons for the large differences between experimental findings and empirical observations. An incredible mystique has arisen around these substances, providing fertile ground for the placebo effect. The use of anabolic steroids in the “real world” is considerably different from that in rigidly controlled, double-blind experiments (in a double blind study, neither the subject nor experimenter knows who is taking the drug). ..”

Sports Documentary Anabolic Steroids Effects – YouTube

Anabolic Androgenic Steroids: The Psychological Side Effects …

Report: Bomb Threat Suspect Cesar Sayoc Was An Aspiring Pro Wrestler October 26, 2018 mandatory.com
“…Newsweek reports that Cesar Sayoc, 56, of Aventura, Florida had ‘big dreams’ of becoming a professional wrestler. According to Sayoc’s cousin, Sayoc moonlighted as a male stripper; but that was only after steroids destroyed his professional wrestling dreams. “He took a lot of steroids, and he also danced as a male stripper. He was dancing at clubs. The kid was huge. He wanted to make it as a pro wrestler, but the steroids f***ed his head up.”..

Sayoc is currently being charged with five federal counts; including mailing illegal explosives, interstate transportation of an explosive, threats against former presidents and certain other persons, threatening interstate communications, and assaulting current and former federal officers.
…”

“>
Cortisone Shots

What Is Cortisone? arthritis-health.com
“..is a synthetic version of cortisol, a steroid produced by the body’s adrenal glands. In large quantities, cortisol suppresses the immune system’s inflammatory and allergic responses. Cortisone medications mimic the action of cortisol but tend to be more powerful.

Cortisone and cortisol are both types of glucocorticosteroids, often referred to as corticosteroids. The term “corticosteroids” is sometimes used interchangeably with the terms “cortisone” and “cortisol.” ..’

Are Cortisone Injections Good or Bad? Clinical Research … – YouTube

Dangers of cortisone and steroid injections. My research and why it might not work.

NO Supplements

Can You Build Muscle Without Supplements?

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

“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: 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
< 35-55 Men 13 in 13 sec
55 Men 18 in 18 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

*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

Medical: How the Digestive System works?

Digestive System | Everything You Need to Know, Including Pictures innerbody.com

“…System

The digestive system is a group of organs working together to convert food into energy and basic nutrients to feed the entire body. Food passes through a long tube inside the body known as the alimentary canal or the gastrointestinal tract (GI tract). The alimentary canal is made up of the oral cavity, pharynx, esophagus, stomach, small intestines, and large intestines. In addition to the alimentary canal, there are several important accessory organs that help your body to digest food…..”

The Digestive System Diagram, Organs, Function, and More – WebMD
http://www.webmd.com › Digestive Disorders › Reference

Learn About Digestive System | Human Digestive System Animation- Part 1



“Published on Feb 16, 2013

This digestive system animation explains the mammalian digestive system: the structure of the alimentary canal, working and its functions. The six primary processes of the digestive system include:
Ingestion of food
Secretion of fluids and digestive enzymes
Mixing and movement of food and wastes through the body
Digestion of food into smaller pieces
Absorption of nutrients
Excretion of wastes”

Digestive System – Part 2

Basic Stages of Digestion
by JAE ALLEN Last Updated: Aug 14, 2017
“…”Your digestive system is essentially one long tube that starts at your mouth and ends at your anus. Organs such as the stomach and large and small intestines digest and process the food you eat. Organs outside the digestive tract also play a part in digestion. For example, the salivary glands, tongue, pancreas and liver are all essential for digestion. The digestive process has six stages from the time you eat to the time you eliminate the waste.

Chewing

Swallowing

…in your esophagus, waves of involuntary muscular contractions, called peristalsis, move the food toward your stomach.

Stomach Digestion

Digestion begins as soon as you put food in your mouth. Your teeth and saliva, from the salivary glands under your tongue, break down the food as you chew

Small Intestine Digestion

Your food is digested more thoroughly in your small intestine, also known as the duodenum. The small intestine, as well as the liver and pancreas, produces digestive juices and enzymes that separate out the nutrients in food. Among those enzymes are lipase and amylase from the pancreas. Muscular contractions keep the food moving along toward the large intestine.

Absorption

The digested food continues its journey into the large intestine. The nutrients — fats, carbohydrates and proteins, for example — have been broken down and are ready to be absorbed through the intestinal walls into your bloodstream for transport throughout your body….

Waste Elimination

Waste products from digestion are not absorbed through the intestinal walls but continue moving through your digestive tract into the colon. Waste products include dietary fiber. Waste products leave your body via bowel movements….’,

chyme [kīm] medical-dictionary.thefreedictionary.com
“…
the semifluid, homogeneous, creamy or gruel-like material produced by action of the gastric juice on ingested food in the stomach and discharged through the pylorus into the duodenum….”

Bioenergetics of Exercise

Bioenergetics and Nutrition: Creatine, Carbs, and Protein Kevin Cann Coach Nutrition breakingmuscle.com
“..Bioenergetics by definition means the flow of energy in a biological system. In the human body it refers primarily to the conversion of carbohydrates, proteins, and fats into usable energy. The human body has three energy systems – the ATP/phosphocreatine system, glycolysis, and the oxidative cycle (also known as the citric acid cycle and Krebs cycle). The ATP-PC system and the first cycle of glycolysis, fast glycolysis, are anaerobic (a process that does not require oxygen). The second phase of glycolysis, slow glycolysis, and the oxidative system are aerobic. Only carbohydrates can be metabolized in both anaerobic and aerobic conditions…

Creatine Supplementation

energy pathways, metabolic pathways, energy systems, nutrition, bioenergeticsCreatine supplementation has been shown to increase muscle mass and strength. It does this by allowing a faster conversion of ADP to ATP as well as increasing the storage amounts of phosphocreatine. The research has shown creatine (pictured right) to be relatively safe as well. Creatine supplementation’s biggest mark may be on its positive effects on the neurological system. It is being used in research to help treat and prevent neurodegeneration with some great results.

..”

*see Supplements: Good and Bad of Creatine? goodnewshealthandfitness.wordpress.com

Basics of Metabolism

What Does Fast Metabolism Mean? healthyeating.sfgate.com/
‘..Food and Metabolism

Your metabolic processes get the fuel to go ahead from the food you eat, and how efficiently you use that food helps determine your metabolic rate. Conversely, your metabolic rate informs the rate at which you burn calories throughout the day. The two primary components of metabolism are catabolism and anabolism. Catabolism involves breaking down food for energy, and anabolism the process of using food energy to build and repair damaged tissues in the body.
..

Boosting Metabolism

If you don’t have a very fast metabolism, there are ways to increase your metabolic rate and burn more calories every day. One way is to begin strength training — or continue it regularly, if it’s something you already do. Strength training can improve your body composition, and developing more muscle mass and less fat means you will burn fuel more efficiently, especially as you grow older. Exercising more, following proper nutrition and avoiding crash diets can also boost your metabolism.
..”

Terms:

Biological Energy – ADP & ATP biology-online.org
“…ATP to ADP – Energy Release

This is done by a simple process, in which one of the phosphate molecules is broken off, therefore reducing the ATP from 3 phosphates to 2, forming ADP (Adenosine Diphosphate after removing one of the phosphates {Pi}). This is commonly wrote as ADP + Pi.

When the bond connecting the phosphate is broken, energy is released.

While ATP is constantly being used up by the body in its biological processes, the energy supply can be bolstered by new sources of glucose being made available via eating food which is then broken down by the digestive system to smaller particles that can be utilised by the body.

On top of this, ADP is built back up into ATP so that it can be used again in its more energetic state. Although this conversion requires energy, the process produces a net gain in energy, meaning that more energy is available by re-using ADP+Pi back into ATP.
Glucose and ATP

Many ATP are needed every second by a cell, so ATP is created inside them due to the demand, and the fact that organisms like ourselves are made up of millions of cells.

Glucose, a sugar that is delivered via the bloodstream, is the product of the food you eat, and this is the molecule that is used to create ATP. Sweet foods provide a rich source of readily available glucose while other foods provide the materials needed to create glucose.

This glucose is broken down in a series of enzyme controlled steps that allow the release of energy to be used by the organism. This process is called respiration.
Respiration and the Creation of ATP

ATP is created via respiration in both animals and plants. The difference with plants is the fact they attain their food from elsewhere (see photosynthesis).

In essence, materials are harnessed to create ATP for biological processes. The energy can be created via cell respiration. The process of respiration occurs in 3 steps (when oxygen is present):

Glycolysis
The Kreb’s Cycle
The Cytochrome System
.

Bioenergetics of Exercise Part 1

Terms:
catabolism [kah-tab´o-lizm] medical-dictionary.thefreedictionary.com
“…
any destructive process by which complex substances are converted by living cells into simpler compounds, with release of energy; the opposite of anabolism. See also metabolism. adj., adj catabol´ic….”

Catabolism: medicinenet.com
“.. The energy-burning aspect of metabolism…”
anabolism [ah-nab´o-lizm] medical-dictionary.thefreedictionary.com
“…the constructive phase of metabolism, in which the body cells synthesize protoplasm for growth and repair; the opposite of catabolism. The manner in which this synthesis takes place is directed by the genetic code carried by the molecules of deoxyribonucleic acid (DNA). The “building blocks” for this synthesis of protoplasm are obtained from amino acids and other nutritive elements in the diet. adj., adj anabol´ic…”

enzymes (e.g. myosin) is needed to breakdown ATP

bioenergetics part b

Glycolysis biology-online.org
‘..
Home » Glycolysis

Definition

noun

(1) The initial metabolic pathway of cellular respiration in which a series of reactions happening in the cytosol results in the conversion of a monosaccharide, often glucose, into pyruvic acid, and the concomitant production of a relatively small amount of high-energy molecules, such as ATP.

(2) The cellular degradation of the simple sugar, glucose, to yield ATP as an energy source. ..”

Why Does Lactic Acid Build Up in Muscles? And Why Does It Cause Soreness?
Lactic Acid:
By Stephen M. Roth on January 23, 2006 scientificamerican.com
Stephen M. Roth, a professor in the department of kinesiology at the University of Maryland, explains
“..As our bodies perform strenuous exercise, we begin to breathe faster as we attempt to shuttle more oxygen to our working muscles. The body prefers to generate most of its energy using aerobic methods, meaning with oxygen. Some circumstances, however—such as evading the historical saber tooth tiger or lifting heavy weights—require energy production faster than our bodies can adequately deliver oxygen. In those cases, the working muscles generate energy anaerobically. This energy comes from glucose through a process called glycolysis, in which glucose is broken down or metabolized into a substance called pyruvate through a series of steps. When the body has plenty of oxygen, pyruvate is shuttled to an aerobic pathway to be further broken down for more energy. But when oxygen is limited, the body temporarily converts pyruvate into a substance called lactate, which allows glucose breakdown—and thus energy production—to continue. The working muscle cells can continue this type of anaerobic energy production at high rates for one to three minutes, during which time lactate can accumulate to high levels….

A side effect of high lactate levels is an increase in the acidity of the muscle cells, along with disruptions of other metabolites. The same metabolic pathways that permit the breakdown of glucose to energy perform poorly in this acidic environment. On the surface, it seems counterproductive that a working muscle would produce something that would slow its capacity for more work. In reality, this is a natural defense mechanism for the body; it prevents permanent damage during extreme exertion by slowing the key systems needed to maintain muscle contraction. Once the body slows down, oxygen becomes available and lactate reverts back to pyruvate, allowing continued aerobic metabolism and energy for the body’s recovery from the strenuous event…”

Oxygen “opens the door” for hydrogen ions in mitochondria for energy

bioenergetics part c

Electron Transport Chain boundless.com

Electron Transport Chain

“…
The electron transport chain is the final component of aerobic respiration and is the only part of glucose metabolism that uses atmospheric oxygen. Electron transport is a series of redox reactions that resemble a relay race. Electrons are passed rapidly from one component to the next to the endpoint of the chain, where the electrons reduce molecular oxygen, producing water. This requirement for oxygen in the final stages of the chain can be seen in the overall equation for cellular respiration, which requires both glucose and oxygen…”

Krebs Cycle cliffsnotes.com
“..

Following glycolysis, the mechanism of cellular respiration involves another multi-step process—the Krebs cycle, which is also called the citric acid cycle or the tricarboxylic acid cycle. The Krebs cycle uses the two molecules of pyruvic acid formed in glycolysis and yields high-energy molecules of NADH and flavin adenine dinucleotide (FADH2), as well as some ATP….”
Kreb’s Cycle tutorvista.com
“..

The oxidation of pyruvic acid into CO2 and water is called Krebs cycle. This cycle is also citric acid cycle because the cycle begins with the formation of citric acid. Citric acid is a carboxylic acid containing 3 COOH groups. Hence this cycle is also called as tri carboxylic acid cycle or TCA cycle. This cycle was first described by Kreb’s in 1936. This cycle occurs only in the presence of oxygen. Hence it is an aerobic process. It takes place in the mitochondria…”
The TCA Cycle
hyperphysics.phy-astr.gsu.edu
“..
The tricarboxylic acid cycle (TCA cycle) is a series of enzyme-catalyzed chemical reactions that form a key part of aerobic respiration in cells. This cycle is also called the Krebs cycle and the citric acid cycle. The greatly simplified cycle below starts with pyruvate, which is the end product of gylcolysis, the first step of all types of cell respiration. …”

*same name for Krebs Cycle

bioenergetics part D

All About Your Metabolic Energy Systems
By Andrew Heffernan | June 2012 experiencelife.com
“…An Energy Systems Timeline

Let’s say you’re going out for a serious run and you want to see just how hard you can go and for how long. You lace up your trainers, start your stopwatch, and off you go, full speed ahead. Here’s a moment-by-moment timeline of what’s going on in your three energy systems as you burn up the track:

0 seconds–10 seconds: ATP-CP System
The millisecond you sound the “exercise” alarm, all three energy systems go to work. But the very first to fire up is the ATP-CP (or phosphagen) system, which burns highly combustible fuels, like adenosine triphosphate, that are stored right inside your working muscles. Like a dragster engine, it burns hot and fast. It’s all but spent in about 10 seconds.

How To Do Jump Squat on a Step gethealthyu.com

“…Jump Squats on a Step is a plyometric exercise that strengthens the glutes and legs muscles as well as providing cardiovascular benefits. A plyometric exercise uses explosive movements to build strength and to condition the muscles and heart. The exercises themselves are forms of jumping. You perform an explosive move and each time you land your muscles get a stretch allowing you to jump with a little more power the next time. If you learn how to do Jump Squats on a Step you will have a basic plyometric move in your routine that only requires a few repetitions to be effective for great cardio benefits and a high calorie burn!..”


10 seconds–75 seconds: Glycolytic System
Next to get going is the glycolytic system, which ramps up its efforts just seconds into your run, and draws primarily on carbohydrate fuel. As your leg muscles churn through those carbs, hydrogen ions and other byproducts inhibit muscle contraction and make your legs ache. Try as you might, you can’t help but slow down a bit.

75 seconds–10 minutes and more: Oxidative system
The oxidative system has been generating energy this whole time, but it’s been working on other projects simultaneously (like digestion and cardiovascular function). During your run, your body shifts more of its focus to delivering oxygen to your working muscles, using fat as its primary fuel. Burning fat takes longer than burning carbs, though, so you’ll be compelled to slow your pace.

Once your oxidative system kicks in, it generally stays on the job, and can keep going long after the other two systems peter out. If you find your top aerobic pace (a point just below your anaerobic threshold, or “AT”), you should be able to hold on to it for quite a while — hours if you are well trained. And highly trained endurance athletes can hover near or even a little above their AT for an hour or so.
..”

Fat Versus Carbohydrate Utilization During Exercise Calculator .shapesense.com
*calculation

‘..Since the calculator on this page uses heart rate, rather than percentage of VO2max, as a measure of exercise intensity level, a correlation between heart rate and VO2max is used within the calculator to convert the heart rate input from users to a percentage of VO2max. Determination of maximum heart rate is based on the formula defined by H Tanaka, KD Monhan, and DG Seals in their study titled “Age-predicted maximal heart rate revisited.” The correlation between percentage of maximum heart rate and percentage of VO2max that is used is a linear regression formula (shown below) derived by ShapeSense.com from experimental data gathered by DP Swain, KS Abernathy, CS Smith, SJ Lee, and SA Bunn for their study titled “Target heart rates for the development of cardiorespiratory fitness.”..”
Respiratory Exchange Ratio & Weight Loss – Holland Clinic | Medical … hollandclinic.com

Respiratory Exchange Ratio

Exercise Intensity & Energy Source brianmac.co.uk
Energy is primarily supplied from two sources:

Carbohydrates – in the form of glycogen stored in the muscles
Fat – stored around the body

How to Burn the Most Fat

*see Trying to lose weight? goodnewshealthandfitness.wordpress.com

Metabolic VO2 Max Explained. Triathlon Coach Dr Jeff Banas – YouTube
Video for Respiratory Exchange Ratio percentage of carbohydrate fat burned fuel ratio

Terms:


adipose tissue
medical-dictionary.thefreedictionary.com
“…. connective tissue made of fat cells in a meshwork of areolar tissue…”

The Digestive System: CrashCourse Biology #28

Hepatitis

What is hepatitis?
Online Q&A
Reviewed July 2016 who.int

“..

Q: What is hepatitis?

A: Hepatitis is an inflammation of the liver. The condition can be self-limiting or can progress to fibrosis (scarring), cirrhosis or liver cancer. Hepatitis viruses are the most common cause of hepatitis in the world but other infections, toxic substances (e.g. alcohol, certain drugs), and autoimmune diseases can also cause hepatitis.

There are 5 main hepatitis viruses, referred to as types A, B, C, D and E. These 5 types are of greatest concern because of the burden of illness and death they cause and the potential for outbreaks and epidemic spread. In particular, types B and C lead to chronic disease in hundreds of millions of people and, together, are the most common cause of liver cirrhosis and cancer.

Hepatitis A and E are typically caused by ingestion of contaminated food or water. Hepatitis B, C and D usually occur as a result of parenteral contact with infected body fluids. Common modes of transmission for these viruses include receipt of contaminated blood or blood products, invasive medical procedures using contaminated equipment and for hepatitis B transmission from mother to baby at birth, from family member to child, and also by sexual contact.

Acute infection may occur with limited or no symptoms, or may include symptoms such as jaundice (yellowing of the skin and eyes), dark urine, extreme fatigue, nausea, vomiting and abdominal pain. ..

What is hepatitis/Types of hepatitis A,B,C,D,E – YouTube

Hepatitis (Viral Hepatitis, A, B, C, D, E, G) Medical Author: Charles Patrick Davis, MD, PhD
Medical Editor: Jay W. Marks, MD medicinenet.com
“..What are the common types of viral hepatitis?

Although the most common types of viral hepatitis are HAV, HBV and HCV, some clinicians had previously considered the acute and chronic phases of hepatic infections as “types” of viral hepatitis. HAV was considered to be acute viral hepatitis because the HAV infections seldom caused or permanent liver damage that led to hepatic (liver) failure. HBV and HCV produced chronic viral hepatitis. However, these terms are outdated and not currently used as frequently because all of the viruses that cause hepatitis may have acute phase symptoms (see symptoms below). Prevention techniques and vaccinations have markedly reduced the current incidence of common viral hepatitis infections; however, there remains a population of about 800,000 to 1.4 million people in the U.S. with chronic HBV, and about 2.9 to 3.7 million with chronic HCV according to the CDC. Statistics are incomplete for determining how many new infections occur each year; the CDC documented infections but then goes on to estimate the actual numbers by further estimating the number of unreported infections (see following sections and reference 1)…”

Viral hepatitis (A, B, C, D, E) – causes, symptoms, diagnosis, treatment & pathology
https://youtu.be/eocRM7MhF68
“..What is the hepatitis virus? Well, the hepatitis virus invades liver cells and causes inflammation in the liver tissue. There are five known hepatitis viruses—hepatitis A, hepatitis B, hepatitis C, hepatitis D, and hepatitis E, all of which have slightly different presentations, symptoms and severity. ..”

Bowel Movement

12 Things Your Stool Says About Your Health

Foods that Make You Poop: What to Eat When You’re Constipated By Alexandra Duron greatist.com
“..But the biggest constipation culprit is what you eat—and that’s where the “F” word comes in. “The key is having enough fiber in your diet,” Karlitz says. “You want a good balance of soluble and insoluble fiber as well as enough water intake.”

Insoluble fiber bulks up stool, which makes it easier to pass through your system, while soluble fiber attracts water, which helps your body process the fiber without discomfort, says Gina Hassick, R.D. Just be sure to add fiber to your diet slowly to let your body adjust without gas and stomach pain, Hassick says. The next time you need help keeping things moving, turn to the 11 foods that help you poop below.

Foods That Make You Poop..”

“..
8. Ground Flaxseed

These little guys may be the single easiest way to sneak more fiber into your diet. Just one tablespoon contains 2.8 grams of soluble fiber, and because they’re super versatile, they can basically be added to anything from smoothies to salads to baked goods. Bonus: Flaxseeds are also high in omega-3s, so you’ll be helping out your heart too!
..”

\

Brain Connection

*see Health: Various Mind Exercises goodnewshealthandfitness.wordpress.com

Food for thought: How your belly controls your brain | Ruairi Robertson | TEDxFulbrightSantaMonica

TEDx Talks
Published on Dec 7, 2015
“Have you ever had a gut feeling or butterflies in your stomach? Has hunger ever changed your mood? Our bellies and brains are physically and biochemically connected in a number of ways, meaning the state of our intestines can alter the way our brains work and behave, giving a whole new meaning to ‘Food for thought’.

As a nutritionist, microbiologist and neuroscientist, Ruairi Robertson is passionate about the link between our bellies and brains. His research is examining how our intestines and the microbes within them can influence both physical and mental health, and most importantly how our diets influence this relationship. Ruairi has travelled the world researching food, and believes it is the key to global public health. Ruairi is a PhD student in University College Cork in Ireland and current Fulbright Scholar (2015/16) to Harvard University.

This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

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

Medical: Natural Alternatives to Appendicitis Removal?

Photo & Video Sharing by SmugMug
“My surgical line still from my appendicitis removal at age 3. Doctors must’ve been drunk :(“

CAUSES

Appendicitis Symptoms, Causes, Surgery, and Recovery webmd.com
“Appendicitis is an inflammation of the appendix, a 3 1/2-inch-long tube of tissue that extends from the large intestine. No one is absolutely certain what the function of the appendix is. One thing we do know: We can live without it, without apparent consequences.

Appendicitis is a medical emergency that requires prompt surgery to remove the appendix. Left untreated, an inflamed appendix will eventually burst, or perforate, spilling infectious materials into the abdominal cavity. This can lead to peritonitis, a serious inflammation of the abdominal cavity’s lining (the peritoneum) that can be fatal unless it is treated quickly with strong antibiotics…”

PREVENTION

Appendicitis prevention healthdirect.gov.au
“It is not possible to prevent appendicitis. There is no known diet to prevent appendicitis. ..

TREATMENT

How to Identify and Treat Appendicitis Naturally (and avoid surgery)

Appendicitis, Natural Health – Dr. Andrew Weil drweil.com
“..What is the conventional treatment of appendicitis?

Once it starts, appendicitis is considered a medical emergency. There is no treatment other than surgery to remove the inflamed appendix. Delaying surgery can lead to a burst appendix that can result in infection and even death. The surgery can be done either via an abdominal incision or laparascopically. With the laparascopic method, the surgeon views the inside of the abdomen through a long metal tube that has a lens on which a miniature television camera is attached. The tube and the surgical instruments are inserted through small incisions in the abdomen. If you have laparascopic surgery, you probably will be sent home from the hospital the day of the operation. If you have an open incision, you’ll be up and walking within six hours of surgery and can expect to leave the hospital in one to two days…”

Appendicitis Remedies
Last Modified on Sep 16, 2015 earthclinic.com
“…Home Remedies for Appendicitis

Eliminating the underlying infection is actually one of the most effective treatment options, so using natural remedies such as castor oil, garlic, or ginger is often a fruitful first step.
1. Castor Oil

Castor oil helps treat appendicitis by way of helping relieve the blockage. Castor oil taken by mouth helps treat constipation, which allows the intestines to move normally and in turn relieves issues in the appendix. The oil also helps reduce inflammation and treat infection.
2. Garlic

Garlic is a powerful antibacterial and anti-inflammatory. You can take a garlic capsule or just add additional garlic to your diet to eliminate the infection associated with appendicitis and to reduce painful inflammation.
3. Ginger

Ginger helps treat the symptoms as well as the cause of appendicitis. Taking ginger can help relieve vomiting and also reduce pain and inflammation.

..”

FOODS

Home Remedies for Appendicitis organicfacts.net
“…Home Remedies for Appendicitis

Here is the list of these remedies, which are practiced by people across the globe to get rid of this situation:

Green Gram: One of the most useful home remedies for treating appendicitis is in the form of green grams. You are advised to consume one tablespoon of this at least 3 times a day to see improvement in the disorder.

Vegetable Juices: The juices extracted from a number of vegetables like beets and cucumbers serve as excellent remedies for appendicitis. Also, carrot juice is included in the list of home-based treatments for curing this problem. You may also consume all these juices in a mixed proportion…

Whole Wheat: There is no better replacement for whole wheat, as far as home-based treatments for appendicitis are concerned. The sterilized bran from wheat may be mixed with wheat flour and the mixture may be consumed in the form of chapattis.

Avoiding Constipation: A patient suffering from appendicitis must avoid the existence of constipation, as it may lead to further inflammation of the appendix. Thus, take all measures to avoid constipation in the body as possible.

Ginger: Ginger in the form of juice or raw slices is also helpful in the treatment of appendicitis. You may consume ginger in the form of slices, after storing it in a bottle of rock salt for some time. This is particularly beneficial in the case of vomiting that often accompanies appendicitis.

Gotu Kola: This is the Chinese herbal treatment for appendicitis, lending a helping hand in healing the wounds and repairing the tissues. However, people suffering from hypertension must not consume this herbal medicine.

Dandelion: One herbal product with powerful antioxidant qualities is dandelion, which helps in the treatment of appendicitis. In case the patient also suffers from diabetes or any other type of kidney disorder, this herb must not be consumed for any reason.

Agrimony: The herb called agrimony is quite effective in the treatment of appendicitis. It must be consumed in the form of tea at regular intervals of two to three hours.

Buttermilk: Apart from treating a number of disorders, buttermilk may also be consumed to treat appendicitis on a regular basis. The patient must be given at least 1 liter of buttermilk everyday.

Fenugreek Seeds: You may prepare tea using one spoon of fenugreek seeds in cold water and allow them to simmer for a few minutes. It must be given to the patient after letting it cool down and must be consumed on a regular basis.

Turmeric: The mixture of turmeric and ginger can be consumed to reduce pain as well as inflammation caused by appendicitis. This is an effective and easy was to remedy the pain and symptoms of appendicitis.

Basil: You may consume a decoction of basil to treat appendicitis, especially if you have fever accompanying the appendicitis.

Mint: 2-3 drops of mint mixed with one glass of hot water should be consumed in order to relieve the human body from appendicitis….”

Best Foods for Appendicitis | Healthy Recipes from youtube.com
“..Be it any condition, a healthy diet is a road to fast recovery. Watch this video for some quick and easy recipes to help you recover from Appendicitis!
..Tips:

• Avoid foods white sugar, refined flour, meat, spices, tea, coffee & fried foods..”

-Surgery

How Long After an Appendectomy Before I Can Exercise?
by ANDREW SHELDON | Last Updated: Aug 16, 2013 livestrong.com
“…Appendectomy

An appendectomy is a surgical procedure in which your appendix is removed from your body. The appendix is a small pouch attached to your large intestine. According to the National Digestive Diseases Information Clearinghouse (NDDIC), scientists are unsure of the function of the appendix, but removing it does not appear to affect a person’s health. An appendectomy is usually done to treat appendicitis, which is a painful swelling and infection of the appendix. During the procedure, a small incision is made in your abdomen, the appendix is detached from surrounding tissue and removed, and the incision is closed. The operation usually takes between one
..


You should rest and not participate in any strenuous activity for at least one or two weeks following an appendectomy. During this time, you should not exercise or do any heavy lifting. Consult with your doctor before beginning exercise as he may prescribe more recovery time. Remember that resting allows the tissue to heal and starting too early can jeopardize your health. When you do begin exercising, make sure to start slowly and gradually increase the intensity.
..”

Have any personal stories of your appendicitis? Any suggestions, questions, comments, etc.. regarding the content above?

Good News Medical
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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

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

-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

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

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