Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Saturday,
April 20, 2013
Food
To Chew On:
Saturday
– Sharing Our Hope
1
Peter 1:3; 1 Peter 3:15 (NKJV)
Blessed be the God and Father of our Lord
Jesus Christ, who according to His abundant mercy has begotten us again to a
living hope through the resurrection of Jesus Christ from the dead… But
sanctify the Lord God[a] in your hearts, and always be ready to give a defense
to everyone who asks you a reason for the hope that is in you…
Let
the Sun Shine on your weekend of rest In Jesus’ Name….
Have
a Healthy Day with HHWN J
Arm
Exercises For Seniors And The Elderly
Arm
exercises for seniors and the elderly should be non-stressful and performed
with good posture.
Try
to pick exercises that avoid placing undue stress on your shoulders, elbows and
wrists. Move your arms in directions which are normal and natural.
If arm exercises are performed with the wrong
angle, over-stretching or hyperextending
a joint, a stressful injury may occur.
The
reach back exercise below is an example of a safe and simple way to stretch
your shoulders to improve extension.
Please
visit our flexibility page before beginning these exercises.
Reach
Back
Purpose
of this exercise
•Improve your ability to reach behind as in
reaching back to hold on to an armrest before sitting down.
•Increase
the range of motion of your shoulders and stretches your chest muscles.
How
to do it:
Step
1
•Stand
with a chair behind you.
•Inhale
as you interlaces your hands behind your back.
Step
2
•Exhale
and gently move arms backward.
•Pause,
then return to the start position and repeat 10 times.
Breathing:
•Exhale
during the backward movement phase.
•Inhale
during the forward movement phase.
Tips:
•Stand
with spine straight and ribs lifted.
•Breathe
in through the nose and out through the mouth.
•Stretching
should feel fairly good. Stop if you experience any pain.
Take
it up a notch:
•Lean
forward at the waist as you bring the arms back and exhale.
3
DIY Tips to Selecting the Best Running Shoe for your Foot
Once
you’re ready to shop, consider the following tips for determining the right
running shoe for your foot.
•First, determine your arch shape. The easiest
way to do this is to wet the bottom of your foot and then step onto a piece of
dark construction paper or some other material that will allow you to make a
footprint. Arches fall into three categories: high, normal (medium) and low. If
your footprint shows your forefoot and toes connected to your heel by a wide
band, your arch is normal. If it shows a complete or nearly complete imprint of
your entire sole, your arch is low. If the imprint reveals the front and back
of your foot connected by only a narrow band, your arch is high.
•Second, consider the basic type of shoe
you’re looking for, depending on your arch type. Runners with normal arches
tend to need a basic, stability-oriented shoe. This type of shoe offers support
and cushioning for runners with neutral arches and only mild to moderate
pronation issues. Most runners require stability shoes. If your arch is high,
you likely under-pronate. This means that a neutral, cushioning shoe will serve
you best. Lastly, if you’re a low-arched runner, look for motion control shoes
that correct for serious over-pronation.
•Finally, pick a shoe that fits your running
lifestyle. Running shoes differ according to typical weekly mileage.
High-mileage runners have different shoe needs than do occasional, low-mileage
runners. Racers need lightweight flats that improve speed and performance. Look
for shoes that match your running habits.
Remember
that, once you have your perfect shoe, it’s important to replace it when its
cushioning begins to break down. For most runners, that’s every 500 miles or
so, although if you have injury problems or other unique circumstances, you may
need to modify this guideline.
A
Healthy Menu For
Saturday
and Sunday
Saturday
For
breakfast choose 1 hard-cooked egg, 2 slices whole grain toast, 1 tsp. soft
margarine, 4 oz. low fat yogurt and ½ cup blueberries. Lunchtime includes ¾ cup
shrimp salad, one medium tomato, 1 breadstick and 1 small peach. For dinner
enjoy 3 oz. broiled sole, ½ cup brown rice, ½ cup cooked carrots and 4 oz.
sugar-free chocolate pudding.
Sunday
For
breakfast, enjoy 4 oz. of oatmeal with 1 tsp. soft margarine, 1 medium apple, 1
cup nonfat milk and coffee or tea with a sugar substitute. Your lunch meal
includes a chicken sandwich on 2 slices whole wheat bread, 1 tsp. low fat
mayonnaise, 6 oz. baby carrots and ½ cup sliced strawberries. For dinner,
choose 3 oz. roast beef, ½ cup roasted asparagus, 1 small wedge of cantaloupe
and 4 oz. low fat yogurt.
No comments:
Post a Comment