Fit For Healthy
No Result
View All Result
Subscribe
  • Home
  • Health
    • All
    • Disease
    • Fitness
    • Health
    • Keto Diet
    • Lifestyle
    • Nutrition
    • Weight Loss
    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    Baby with rare condition teaches lessons of resilience, unpredictability

    Baby with rare condition teaches lessons of resilience, unpredictability

    2 Vancouver Island area ERs to close overnight for foreseeable future

    2 Vancouver Island area ERs to close overnight for foreseeable future

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Sask. woman gives birth on floor of a townhouse after being sent away from hospital

    Sask. woman gives birth on floor of a townhouse after being sent away from hospital

    Friday Faves – The Fitnessista

    Friday Faves – The Fitnessista

  • Weight Loss
    5 under 400 calorie lunch ideas perfect for summer

    5 under 400 calorie lunch ideas perfect for summer

    How can you go the extra mile with your summer workouts

    How can you go the extra mile with your summer workouts

    Meal prep mum turns $100 into a weeks worth of mouthwatering meals

    Meal prep mum turns $100 into a weeks worth of mouthwatering meals

    5 ways how to lose belly fat in 1 week

    5 ways how to lose belly fat in 1 week

    How To Tell If You’ll Succeed Or Fail

    How To Tell If You’ll Succeed Or Fail

    How To Actually Keep Your New Year’s Resolutions

    How To Actually Keep Your New Year’s Resolutions

    Stay motivated with Julia’s 10 top tips to stay on track.

    Stay motivated with Julia’s 10 top tips to stay on track.

  • Fitness
    Friday Faves – The Fitnessista

    Friday Faves – The Fitnessista

    Easy Enchiladas with Rotisserie Chicken

    Easy Enchiladas with Rotisserie Chicken

    Know the Truth: Dispel Gut Health Myths

    Know the Truth: Dispel Gut Health Myths

    Valentine’s Day Gift Guide For Him

    Valentine’s Day Gift Guide For Him

    5 Ways to Stay Motivated to Achieve Your Fitness Goals

    5 Ways to Stay Motivated to Achieve Your Fitness Goals

    10 tips for exercising in cold weather

    Simple swaps you can make for your health (and the earth) –

    Top Key Gut Health Terminology 

    Top Key Gut Health Terminology 

  • Nutrition
    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Chicken Broccoli Alfredo Casserole – Kalyn’s Kitchen

    Chicken Broccoli Alfredo Casserole – Kalyn’s Kitchen

    Green Chile Chicken Burrito Bowl (Video) – Kalyn’s Kitchen

    Green Chile Chicken Burrito Bowl (Video) – Kalyn’s Kitchen

    Greek Lemon Chicken (Video) – Kalyn’s Kitchen

    Greek Lemon Chicken (Video) – Kalyn’s Kitchen

    50 Keto Dinners Your Family Will Eat! – Kalyn’s Kitchen

    50 Keto Dinners Your Family Will Eat! – Kalyn’s Kitchen

    Keto Egg Muffins (Master Recipe) – Kalyn’s Kitchen

    Keto Egg Muffins (Master Recipe) – Kalyn’s Kitchen

  • Lifestyle
    An Honest Review of Free People’s Velvet Pull-On Flares

    An Honest Review of Free People’s Velvet Pull-On Flares

    Flora & Noor Is the Only Halal-Certified Line at Ulta

    Flora & Noor Is the Only Halal-Certified Line at Ulta

    8 CVS Products That Will Help You Accomplish Little Wins

    8 CVS Products That Will Help You Accomplish Little Wins

    5 Walkable Cities in the U.S. That Are Perfect Vacation Spots

    5 Walkable Cities in the U.S. That Are Perfect Vacation Spots

    Merit’s Blending Brush Doesn’t Reactive Irritate Skin

    Merit’s Blending Brush Doesn’t Reactive Irritate Skin

    Adidas Adizero SL Review: A Fast Daily Shoe For All Terrain

    Adidas Adizero SL Review: A Fast Daily Shoe For All Terrain

    I Tried MAC’s Hyper Real Skin Care ‘Serumizer’

    I Tried MAC’s Hyper Real Skin Care ‘Serumizer’

  • Keto Diet
    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Cheesy Cauliflower Soup with Bacon and Green Chiles (Video) – Kalyn’s Kitchen

    Cheesy Cauliflower Soup with Bacon and Green Chiles (Video) – Kalyn’s Kitchen

    My Favorite Dill Pickles (and Recipes!) – Kalyn’s Kitchen

    My Favorite Dill Pickles (and Recipes!) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Ham and Cauliflower Casserole au Gratin (Video) – Kalyn’s Kitchen

    Ham and Cauliflower Casserole au Gratin (Video) – Kalyn’s Kitchen

    Instant Pot Green Beans with Bacon and Gorgonzola – Kalyn’s Kitchen

    Instant Pot Green Beans with Bacon and Gorgonzola – Kalyn’s Kitchen

    25 Roasted Cauliflower Recipes – Kalyn’s Kitchen

    25 Roasted Cauliflower Recipes – Kalyn’s Kitchen

    No-Noodle Lasagna with Sausage and Basil (Video) – Kalyn’s Kitchen

    No-Noodle Lasagna with Sausage and Basil (Video) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

  • Disease

    Direct-Acting Antiviral Therapy in UK-based African Patients With HCV

    Leukocytosis Is Not an Independent Predictor of Clostridium Difficile

    Small Intestinal Bacterial Overgrowth Linked to Poor Outcomes in Patients With Heart Failure

    Prediction Model May Offer Better Intervention for CRE Infection After Liver Transplantation

    Hepatitis C Testing, Treatment Down During the Pandemic

    Switch From Entecavir to Tenofovir Alafenamide Safe and Effective for Hepatitis B

    Gut Dysbiosis May Be Alleviated After DAA Treatment for Hepatitis C Virus Infection

    Gut Dysbiosis May Be Alleviated After DAA Treatment for Hepatitis C Virus Infection

  • Home
  • Health
    • All
    • Disease
    • Fitness
    • Health
    • Keto Diet
    • Lifestyle
    • Nutrition
    • Weight Loss
    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    Baby with rare condition teaches lessons of resilience, unpredictability

    Baby with rare condition teaches lessons of resilience, unpredictability

    2 Vancouver Island area ERs to close overnight for foreseeable future

    2 Vancouver Island area ERs to close overnight for foreseeable future

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Sask. woman gives birth on floor of a townhouse after being sent away from hospital

    Sask. woman gives birth on floor of a townhouse after being sent away from hospital

    Friday Faves – The Fitnessista

    Friday Faves – The Fitnessista

  • Weight Loss
    5 under 400 calorie lunch ideas perfect for summer

    5 under 400 calorie lunch ideas perfect for summer

    How can you go the extra mile with your summer workouts

    How can you go the extra mile with your summer workouts

    Meal prep mum turns $100 into a weeks worth of mouthwatering meals

    Meal prep mum turns $100 into a weeks worth of mouthwatering meals

    5 ways how to lose belly fat in 1 week

    5 ways how to lose belly fat in 1 week

    How To Tell If You’ll Succeed Or Fail

    How To Tell If You’ll Succeed Or Fail

    How To Actually Keep Your New Year’s Resolutions

    How To Actually Keep Your New Year’s Resolutions

    Stay motivated with Julia’s 10 top tips to stay on track.

    Stay motivated with Julia’s 10 top tips to stay on track.

  • Fitness
    Friday Faves – The Fitnessista

    Friday Faves – The Fitnessista

    Easy Enchiladas with Rotisserie Chicken

    Easy Enchiladas with Rotisserie Chicken

    Know the Truth: Dispel Gut Health Myths

    Know the Truth: Dispel Gut Health Myths

    Valentine’s Day Gift Guide For Him

    Valentine’s Day Gift Guide For Him

    5 Ways to Stay Motivated to Achieve Your Fitness Goals

    5 Ways to Stay Motivated to Achieve Your Fitness Goals

    10 tips for exercising in cold weather

    Simple swaps you can make for your health (and the earth) –

    Top Key Gut Health Terminology 

    Top Key Gut Health Terminology 

  • Nutrition
    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

    Chicken Broccoli Alfredo Casserole – Kalyn’s Kitchen

    Chicken Broccoli Alfredo Casserole – Kalyn’s Kitchen

    Green Chile Chicken Burrito Bowl (Video) – Kalyn’s Kitchen

    Green Chile Chicken Burrito Bowl (Video) – Kalyn’s Kitchen

    Greek Lemon Chicken (Video) – Kalyn’s Kitchen

    Greek Lemon Chicken (Video) – Kalyn’s Kitchen

    50 Keto Dinners Your Family Will Eat! – Kalyn’s Kitchen

    50 Keto Dinners Your Family Will Eat! – Kalyn’s Kitchen

    Keto Egg Muffins (Master Recipe) – Kalyn’s Kitchen

    Keto Egg Muffins (Master Recipe) – Kalyn’s Kitchen

  • Lifestyle
    An Honest Review of Free People’s Velvet Pull-On Flares

    An Honest Review of Free People’s Velvet Pull-On Flares

    Flora & Noor Is the Only Halal-Certified Line at Ulta

    Flora & Noor Is the Only Halal-Certified Line at Ulta

    8 CVS Products That Will Help You Accomplish Little Wins

    8 CVS Products That Will Help You Accomplish Little Wins

    5 Walkable Cities in the U.S. That Are Perfect Vacation Spots

    5 Walkable Cities in the U.S. That Are Perfect Vacation Spots

    Merit’s Blending Brush Doesn’t Reactive Irritate Skin

    Merit’s Blending Brush Doesn’t Reactive Irritate Skin

    Adidas Adizero SL Review: A Fast Daily Shoe For All Terrain

    Adidas Adizero SL Review: A Fast Daily Shoe For All Terrain

    I Tried MAC’s Hyper Real Skin Care ‘Serumizer’

    I Tried MAC’s Hyper Real Skin Care ‘Serumizer’

  • Keto Diet
    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Cheesy Cauliflower Soup with Bacon and Green Chiles (Video) – Kalyn’s Kitchen

    Cheesy Cauliflower Soup with Bacon and Green Chiles (Video) – Kalyn’s Kitchen

    My Favorite Dill Pickles (and Recipes!) – Kalyn’s Kitchen

    My Favorite Dill Pickles (and Recipes!) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

    Ham and Cauliflower Casserole au Gratin (Video) – Kalyn’s Kitchen

    Ham and Cauliflower Casserole au Gratin (Video) – Kalyn’s Kitchen

    Instant Pot Green Beans with Bacon and Gorgonzola – Kalyn’s Kitchen

    Instant Pot Green Beans with Bacon and Gorgonzola – Kalyn’s Kitchen

    25 Roasted Cauliflower Recipes – Kalyn’s Kitchen

    25 Roasted Cauliflower Recipes – Kalyn’s Kitchen

    No-Noodle Lasagna with Sausage and Basil (Video) – Kalyn’s Kitchen

    No-Noodle Lasagna with Sausage and Basil (Video) – Kalyn’s Kitchen

    The ultimate low-carb diet app

    The ultimate low-carb diet app

  • Disease

    Direct-Acting Antiviral Therapy in UK-based African Patients With HCV

    Leukocytosis Is Not an Independent Predictor of Clostridium Difficile

    Small Intestinal Bacterial Overgrowth Linked to Poor Outcomes in Patients With Heart Failure

    Prediction Model May Offer Better Intervention for CRE Infection After Liver Transplantation

    Hepatitis C Testing, Treatment Down During the Pandemic

    Switch From Entecavir to Tenofovir Alafenamide Safe and Effective for Hepatitis B

    Gut Dysbiosis May Be Alleviated After DAA Treatment for Hepatitis C Virus Infection

    Gut Dysbiosis May Be Alleviated After DAA Treatment for Hepatitis C Virus Infection

HealthNews
No Result
View All Result
Home Fitness

MOBILITY EXERCISES FOR SENIORS – VASA Fitness

admin by admin
February 21, 2022
in Fitness
0
MOBILITY EXERCISES FOR SENIORS – VASA Fitness
0
SHARES
2
VIEWS
Share on FacebookShare on Twitter

There are six physical abilities that every healthy person should work on: strength, aerobic capacity, flexibility, balance, strength, and stability. All of these elements combine to create a strong, mobile body that keeps you safe and allows you to recover quickly. As we age, flexibility and balance tend to diminish primarily because of our decline in strength. While many believe that stretching is the only way to increase flexibility, strength training can actually help improve muscle strength and mobility, especially in older adults.

The body is like a pulley apparatus for double muscles: when one area contracts and shortens, the other relaxes and lengthens. Think of a biceps exercise. When the biceps muscle contracts or shortens, the triceps lengthens. When you contract the triceps, the biceps lengthens. Too often we work one muscle but fail to work the opposite muscle evenly. This makes our muscles feel tight and stiff. In order to help these tight muscles “relax,” we need to focus on strengthening the other muscles in the pair.

It is important for older adults to focus on the strength and movement of their shoulders/chest and hips/back so that the body posture remains upright and does not begin to stoop, causing unnecessary stress on the spine, neck and lower back. Here are some of our favorite extensions:

Stretching entrance pick

  1. Stand in an open doorway. Raise the arms above your head, bend your elbows to make a 90-degree angle, and place your palms on the door frame.
  2. Slowly advance forward with one foot. Pull yourself forward using your torso and feel the stretch in your shoulders and chest. Stand upright, don’t lean forward, and focus on breathing in through your nose and out slowly through the mouth.
  3. Hold for 30 seconds. Back off and relax.
  4. Repeat 3 times.

Standing assisted standing hip elongation

  1. Use the TRX Suspension Trainer, chair, table, handrail, or something sturdy for support.
  2. Take half of your right leg.
  3. Keeping your torso straight, push your hips forward until you feel a stretch along the front of your right leg. Focus on breathing in through your nose and exhaling slowly through the mouth.
  4. Hold this position for 30 seconds.
  5. Repeat this stretch with your left leg back.
  6. Repeat twice on each side.

Cat Cow Spinal Movement Exercise

  1. Start on your hands and knees in a tabletop position with a neutral spine. While inhaling, move into the cowl position by pressing your chest forward, arching your back toward the floor, and allowing your stomach to sink. Lift your head, relax your shoulders away from your ears, and look straight ahead.
  2. As you exhale, get into the cat’s pose by rotating your spine up, flexing your tailbone, and pulling your pubic bone forward. Release your head toward the floor.
  3. Relax and focus on the breathing rather than the distance you reach in each pose.
  4. Spend 15 to 30 seconds in each pose. Repeat 3 times.

Tightening the shoulders, hips, and back can improve movement and increase range of motion. Once the muscles on the front side of the body are tightened, add vigorous movements to the back side of the body to help improve posture and flexibility. Maintaining strength throughout a lifetime helps ward off muscular atrophy (muscle loss) and osteoporosis (bone loss), both of which can lead to a poor quality of life in later years.

The stronger the body, the better it maintains an upright position. Bones remain stronger and muscles remain healthy with strength exercises, but it is important to use appropriate heavy loads and full ranges of motion. Older adults are more susceptible to injury from falls, so adding strength can help prevent falls and improve flexibility in the face of injuries. When training for strength, it is important to move through the largest pain-free range of motion. The stronger a person is at deeper ranges of motion, the easier it is to maintain balance and stability.

The following strength movements pair well with the stretches above to improve flexibility and maintain balance:

sit up

  1. Start with a box or chair that’s no lower than your knees bent.
  2. Without using arms or hands, sit gently on the box/chair in a slow, controlled motion.
  3. Drive across with your feet without using your arms or hands to move your hips forward and up away from the box/chair to a standing position. *
  4. Repeat for 8-15 reps. Complete 2-4 sets.

*If this is too challenging, increase the seat height so that all reps can be completed without upper body assistance. Slowly lower the height of the chair every few weeks.

High Angle Resistance Tape / Cable Face Pull

  1. Attach a long resistance band to the forehead elevation point or higher or set the cable pulley to the same height.
  2. Stand tall. Hold one side of the tape/rope in each hand with a fist (palms facing the ground). Your arms should be fully extended in front of you.
  3. Bend your elbows and pull your hands toward the bridge of your nose, pressing your shoulder blades together as you pull.
  4. Repeat for 8-15 reps. Complete 2-4 sets.

With the help of squatting knots

  1. Use a squat stand or TRX Suspension Trainer to help you out.
  2. Step back with one foot and lower the knee into a lunge position.
  3. Balance as much as possible on the front leg, and use as little of your hands as possible to ensure you don’t fall.
  4. Hold the lunge position for 20-30 seconds on each side. Complete 2-4 sets.

For many older adults, adding flexibility and increasing physical activity for just a few days each week can have a significant impact on quality of life. Adding strength to the muscles you need and stretching really tight muscles helps improve posture and reduce aches and pains so you can live a mobile and independent life.

Source

Advertisement Banner
Previous Post

I’m a Beauty Editor and These Are My Favorite Products

Next Post

11 Best No-Show Socks for Women That Won’t Budge 2022

admin

admin

Next Post
11 Best No-Show Socks for Women That Won’t Budge 2022

11 Best No-Show Socks for Women That Won't Budge 2022

Discussion about this post

WELCOME TO OUR BLOG

Subscribe to our newsletter for all the latest articles about health and fitness

Recommended

Toronto surgeon performs first knee replacement in Canada using new robot

Toronto surgeon performs first knee replacement in Canada using new robot

1 week ago
Friday Faves – The Fitnessista

5 dial movers in my health routine

3 months ago

Don't Miss

40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

40 Low-Carb and Keto Italian Sausage Recipes – Kalyn’s Kitchen

January 28, 2023
Baby with rare condition teaches lessons of resilience, unpredictability

Baby with rare condition teaches lessons of resilience, unpredictability

January 28, 2023
2 Vancouver Island area ERs to close overnight for foreseeable future

2 Vancouver Island area ERs to close overnight for foreseeable future

January 28, 2023
Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

Baked Mayo Parmesan Fish (Video) – Kalyn’s Kitchen

January 27, 2023
Fit For Healthy

We are a team that dedicated their lives to help you be the best of you, to help build the perfect healthy life you were in need by providing the most high-quality content

Connect With Us

Copyright 2021 © FitForHealthy.com

Quick Links

  • Contact Us
  • About Us
  • Privacy Policy
  • Terms Of Service
  • Amazon Disclaimer
  • DMCA / Copyrights Disclaimer

Categories

  • Disease
  • Fitness
  • Health
  • Keto Diet
  • Lifestyle
  • Nutrition
  • Weight Loss

Connect our wellness newsletter

Stay up to date on the latest health and fitness informations
No Result
View All Result
  • Home
  • Health
  • Weight Loss
  • Fitness
  • Nutrition
  • Lifestyle
  • Keto Diet
  • Disease

© 2021 Fit And Healthy

Welcome Back!

Login to your account below

Forgotten Password? Sign Up

Create New Account!

Fill the forms below to register

All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist


Subscribe to our newsletter for all the latest articles about health and fitness.

You have successfully subscribed to the newsletter

There was an error while trying to send your request. Please try again.

Fit For Healthy will use the information you provide on this form to be in touch with you and to provide updates and marketing.