Exercise Tips and Ideas for Elders, Senior Citizens and Others

Making the most of limited time at the gym

Posted by on Jun 15th, 2016 in Uncategorized | Comments Off on Making the most of limited time at the gym

If you have a busy life, it can be hard to find enough time for lengthy gym workouts. Luckily there is growing research that High Intensity Interval Training or ‘HIIT’ can achieve similar if not better results than long workouts in a number of fields including weight loss (particularly of dangerous fat that accumulates near organs), cardiovascular health and aerobic fitness.  Here are some tips to get the most from your HIIT workout.  Work out hard For a HIIT exercise regimen to be effective, you need to work out at a high intensity, at somewhere close to 80% of capacity. You work out at this intensity for short period, such as 30 second periods, with a very short rest period between your exercises. This means that you can achieve a full workout in an short period, although you will need to work very hard for that short period! Many people find it easiest to maintain the intensity if they switch between muscle groups, such as hill sprints for one set of exercises and fast pushups for the next set.  Make sure that you’re healthy In order to maintain the required intensity it’s important to start out healthy. If you are currently overweight or obese and you have not regularly exercised recently, then it’s a good idea to get the all clear from your doctor before beginning HIIT workouts. This intensity can be very hard on the joints as well as the heart and lungs, so it may not be suitable for everyone. For some people it can be fine to simply sprint up and down a hill whilst others benefit from circuit where they switch exercises each time.  Work with a personal trainer It can be useful to organise a personalised training session where a trainer can help you to work out a routine in the gym that works you to your current capacity and helps to constantly improve your health. The HIIT workouts can be quite hard to deal with, so it can be useful to have someone with you to motivate you through each exercise. They can make sure that you continue to work out as hard as you possibly can at all times during the high intensity intervals.  If you don’t have time for regular long gym workouts, it can be useful to learn how to do HITT. A gym instructor or personal trainer can help you to work out a routine that best suits your...

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How Physiotherapy Can Help You Conquer the Stairs After a Stroke

Posted by on Dec 21st, 2015 in Uncategorized | Comments Off on How Physiotherapy Can Help You Conquer the Stairs After a Stroke

After suffering a stroke, patients may find that they have to relearn everyday skills and abilities. Things that were once taken for granted can take time to readjust to, such as learning to use the stairs. Inevitably, feeling challenged by such a basic ability can cause a lot of anger and frustration for the patient, but like any other lost skill, using the stairs can be easily accomplished with daily effort and physical therapy. The following explains how regular physio can help you master the stairs again after your stroke. Physiotherapy in the hospital Before you can be discharged, your nurses will want to see that you have adequate strength in your legs to prepare for movement up and down stairs. The physical therapists on staff will make sure that you commit to a regimen of simple daily exercises to help strengthen your leg muscles. Initially, these may consist of using a solid step box to practice raising yourself up on one leg and back down again. You may also be asked that you practice lifting your feet up and down whilst sitting throughout the day. Eventually, your physiotherapist will help you put this into practice on a real set of stairs close to your hospital ward.    Taking only one step each time, your stroke care staff will gently guide you down and up the stairs by taking a different approach for each direction. Walking down, they will recommend that you lead with your weaker leg. This keeps your weak leg straight and allows your stronger leg to bear most of the weight when you bend your knee coming down. When walking up stairs, you will lead with your stronger leg so that again, it can take most of the weight as you move. Practicing this technique in hospital will give you the confidence to continue doing so in your own home. Remember that the more you can practice using the stairs (even when mimicking it during the sitting or box exercises), the quicker your brain can create new neural pathways in place of the damaged ones and re-establish this forgotten pattern of movement. Recovery at home Once you are ready to return home, it’s important to stay positive and recognise each small achievement as your progress towards a full recovery. Remember that you’re never alone when it comes to taking on your home staircase; you’ll have the support of a friendly and patient occupational therapist as well as your loved ones to keep you motivated, quite literally, every step of the way! Putting your hospital techniques into practice, you can feel doubly secure by having one person behind you on the stairs and one person in front. This is to ensure someone’s always present in case of a slip or fall. To feel extra safe, your physiotherapist may suggest walking down sideways so that you can hold on to the banister to guide you up and down. Every stroke victim is different, however, so only use an approach and speed that is comfortable for you. Ensuring that you are not overly reliant on your walking aids will also help your legs become stronger and improve your coordination when it comes to syncing your feet for staircase walking. Walking aids are great for helping stroke patients regain their...

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4 Ways to Fit in Exercise When You Have Young Kids

Posted by on Jun 2nd, 2015 in Uncategorized | Comments Off on 4 Ways to Fit in Exercise When You Have Young Kids

Having kids reduces your free time and ability to just head to the gym whenever you feel like it. This is especially true when your kids are too young to be in school or to attend social activities unsupervised. However, having a baby or toddler to care for doesn’t mean you have to give up on your fitness goals. Here are four ways you can fit in exercise while looking after your kids: Invest in Home Gym Equipment If you can’t get to the gym, bring the gym to you. You don’t need a dedicated room to store gym equipment or even a large space, just work with what you have. Several types of treadmills fold down and can be stored under the bed or in a cupboard between uses, and exercise bikes don’t take up much space at all. Having some cardio equipment and a set of hand weights at home allows you to work out while your child is playing in the same room as you. Learn about your options by visiting companies like Workout Workshop. Join a Parent & Child Exercise Program Have you considered signing up for a parent and child yoga class? These classes enable you to take your child with you and do the class with them. The instructor will show you how to modify popular yoga poses to ensure they are safe for both you and your child. Alternatively, you can join a parent and child walking group. This gives your child the opportunity to socialise with other kids and gives you the support of other parents as you walk your way to toned legs. Get Some DVDs Workout DVDs are ideal for sticking on during nap times or to do along with your child. They may enjoy trying to follow the DVD and you can select several types of workouts to ensure your exercise regime has variety. If your child is prone to taking short naps, pick some DVDs that offer quick, high-impact workouts. Try a Jogging Pushchair A jogging pushchair allows you to get your heart rate up in the fresh air. It differs from a normal pushchair in that it has extra padding, shock absorbers and a safety harness that will ensure your child is secure and comfortable regardless of how rough the terrain is on your favourite jogging route. Most models also have a drinks holder for you and a secure compartment to store items such as your keys and...

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