Enjoying Healthy Lifestyle with
Bryant and Anita Hewitt
Thursday,
June 13, 2013
Food
To Chew On:
Thursday
– Think On These Things
Philippians
4:8 (NKJV)
Finally,
brethren, whatever things are true, whatever things are noble, whatever things
are just, whatever things are pure, whatever things are lovely, whatever things
are of good report, if there is any virtue and if there is anything
praiseworthy—meditate on these things.
Thought
For The Day:
Keep
me forever mindful about others and their feelings today….~Amen~
Falls
In Elderly
Single
Limb Stance With Arm
Purpose
of this exercise
•This
exercise improves our static or "standing" balance.
•Improves
our leg, hip and arm strength.
•Orients
us to maintaining our center of gravity over our ankles.
How
to do it:
Step
1
•Stand
with feet together and arms at sides.
•Hold
on to a chair with your right hand for support if needed.
Step
2
•Raise
your left arm overhead.
•Then
raise your left leg off the floor.
•Hold
for 10 seconds.
•Then
repeat for the right side.
Breathing:
•Breathe
normally, inhale through the nose and exhale out the mouth.
Tips:
•Use
a chair as a place to not only perform seated exercise but also to hold on to
while standing. Hold on with your finger or one hand.
Hold
chair with finger Hold chair with one hand
•Don't
close your eyes or hold your breath.
Take
it up a notch:
•Lift
chest and look straight ahead to make standing more challenging.
•Try
adding a one pound ankle weight or a one pound wrist weight.
You
made it! You are doing your part to
prevent falls in elderly people. Remember to practice every day. You can do it!
Do
It Yourself Exercise Programs
The
first thing to know is that any good functional exercise program includes a
mixture of just 7 key movements. They are:
1.
Squat
2. Lunge
3. Bend
4. Twist
5. Push
6. Pull
7. Gait (walk/run)
Step
One: Know The Basic 7 Movements
Squat
– Great
for your butt, legs (front and back), abs
Resistance –
body weight is fine to start with, but you can also hold dumbells by your sides
or at shoulder level.
A
sitting-down movement performed with feet approximately shoulder-width apart,
your back straight (on a 45 degree forward tilt) your torso elevated, and your
gaze straight ahead. Heels should stay on the floor (it’s okay for your toes to
turn out), and you should ideally sit-down until your butt reaches knee-level.
Using your heels to push, return to fully upright. You’ve now performed one
‘rep’. A ‘set’ is a designated number of ‘reps’.
A
Healthy Menu For
Thursday
For
breakfast on Thursday, go back to either whole grain or bran cold cereal with
one-half cup of skim milk and a half a banana. Try vegetarian chili for lunch.
Finish your day with three ounces of baked chicken breast with the skin
removed, a half cup of wild or brown rice, a half cup of cooked carrots and
peas.
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