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Six Simple Workouts for Seniors As we age, exercise becomes more important to stave off weakness and mobility issues. While many studies focus on keeping our minds sharp, we also need to continue to strengthen our bodies. Cardio works one of the most important muscles in our bodies: our heart. Strength training is not only helpful to keep our other muscles from getting smaller and weaker; it also helps to regulate glucose metabolism – which is great to try to counteract diabetes. Balance issues can be improved with regular stretching, even as little as five to 10 minutes a day. A loss of balance can lead to more falls. And if you haven’t heard this before, falls are the number one cause of injury among seniors, causing everything from cuts and bruises to hip fractures and head trauma. Don’t forget about the abs, which is also referred to as your core. You don’t need to have a six-pack. Weak abs can lead to back issues. Here's a list of recommended workouts for the senior set: 1. Cardio At least 30 minutes of moderate cardio exercise a day This includes brisk walking, running, swimming, biking, or exercise videos If you don't have time in your day for the full 30 minutes, try three 10 minute bouts of exercise throughout the day 2. Strength training Work those muscles twice a week for 30 to 45 minutes. Pushups (if you're a beginner, do them against a wall to start) Using a resistance band that is light weight and inexpensive Bicep curls and tricep extensions Modified squats and lunges that work many muscles at once 3. Flexibility training To start the day, try some head circles and stretching in the shower At the end of day, stretch calf muscles and hamstrings 4. Balance training You can do this standing in line at the grocery store Stand on one leg and see if you can let go of the shopping cart Hold for about 10 seconds Try standing on your tippy-toes and holding for a few seconds Balance should be done everyday — all you need is two to three minutes 5. Core training Try a few minutes of abdominal exercises Reverse curl while you're lying in back and pull your knees into you Hold for five seconds and release Start with ten reps a day and work your way higher Crunches are key — not full sit-ups — because some people can do more damage than good Keep back on the floor and don't go all the way up Concentrate so you can feel your abdominal wall contracting Before starting any new workout program, check with your doctor. PIONEER HOMECARE Pioneer HomeCare is the premier provider of home care services. We strive to offer our clients the highest quality of home health care services at your door step. Call us today for a FREE in-home care assessment +91 9100 444 991.
Pioneer HomeCare Health Talk Topic: Chest Pain Chest pain is usually described as a tightening sensation in the chest. Causes of chest pain can vary from indigestion to stress or to serious medical emergencies like heart attack. It is often difficult to determine if the current chest pain is a sign of something less serious or cardiac arrest. If you feel that you are experiencing a chest pain that lasts a few minutes, it is time for you to see a provider. Do not diagnose yourself, you could possibly endanger yourself through self-medication. If you have questions about heart health, talk with your provider so you could be put at ease. To know more about our company, visit us at : www.pioneerhomecare.in
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