Monthly Archives: October 2016

Finding Chair Exercises for Seniors

Exercising is very important for every elderly person, as it improves muscle strength and flexibility, and provides relief from age-related joint pain and increases joint mobility. In short, exercises for senior citizens facilitate healthier aging. Chair exercises are the most suitable form of exercise for the elderly as they can be performed sitting on a straight back chair or a park bench. Therefore, those people who have difficulty in maintaining their body balance and coordination, can do these exercises. That does not mean, that those who are still active should not do chair exercises. There are many types of these exercises. Each of the exercises that we discuss here focuses on different parts of the body.

Exercise #1
Sit straight on the edge of a sturdy, straight back chair keeping your feet flat on the ground. Do not lean back to support your body. Now, keep the heels firmly grounded on the floor and bend the toes of both the feet downwards. Then gradually, move the toes in upward direction towards the ceiling. Again, curl the toes inward and then point them upwards. These feet movements should be repeated 8 – 10 times.

Exercise #2
Now, do some gentle leg exercises sitting on a chair. Sit comfortably on a chair without leaning backwards. Try to lift both the legs together off the ground as much as you can. Stop the movement when you feel a locking sensation in the knees. Then bring down the legs slowly, back to the ground. It should be repeated 6 – 8 times. However, do not perform this exercise if you feel that your knees are hurting.

Exercise #3
Those older adults who suffer from arthritis, often have gripping problem due to inflexible finger joints. You can perform hand exercises for improving the hand grip. For doing this exercise, sit on a chair and open and close both your hands repeatedly. When you unfold the fingers, spread them as much as you can, so that you can get a stretching feel in them. While folding the fingers, make a tight fist. Continue it for 8 – 10 times. After this, you will get a sense of tightness in the hand muscles. To release this tension, shake the hands randomly. This will relax the muscles really well.

Exercise #4
For arm exercises, you need a ball. Sit on a chair holding the ball in front of you. Then try to squeeze the ball with both your hands. While doing this, extend your hands in front and then pull it back towards the chest. This back and forth movement of the arms should be done in a slow and controlled manner. It should have 10 – 12 repetitions. These stretching exercises are not just good for arms muscles but, also for the chest muscles.

Exercises #5
Rolling the shoulder is an excellent exercise for strengthening the shoulder muscles. Sit straight on the chair and raise both the shoulders up to the level of the ears. Then holding the raised position, move them slowly towards the back. Then bring the shoulders to the front and then to the top. Repeat this shoulder exercise for at least 10 times. Alternate the direction of rotation with every repetition of the exercise.

Exercises #6
Stretching the lower portion of the body is also necessary. For this exercise, sit straight on a chair with both the feet resting on the ground. Put the hands on the thighs. Now, lean forward slowly keeping your back straight and then move backwards. Repeat this movement for 5 times. Another lower back exercise involves stretching of legs and arms forward. Hold this position and count till 5. Then slowly get back to the original position. Repeat it twice or thrice.

Doctors recommend that every elderly person should perform such senior exercises for half an hour daily for maintaining their health and fitness. While working out, wear loose and comfortable clothes. At any point of time, while doing any exercises, if you feel uncomfortable, stop the exercise immediately. Never try to stretch yourself beyond the capacity of your body, as overstretching may have an adverse effect on your health.

Ways to Improve Elasticity in Aging Skin

download-22Coveted young days. When youth was upon us. The hair so bright; the teeth all shiny; energy soaring and the skin so smooth. Fast forward the years to about 5 decades and what have we got? The hair graying and thinning; teeth all but gone, only to be replaced by dentures; and sagging skin. That probably hits one the most―the skin elasticity lost. Leaving folds of skin loosely etched across the body. Being able to pull at the stretches of skin for long, without experiencing the slightest pain. And one is forced to think of one’s youth when the skin had tautness. A tightness, a shine that seemed like it would always stay.

Losing skin elasticity is natural and cannot be avoided. Here’s the deal though, one might also argue about the fact that there are so many individuals who look so much younger than their real age. How? They manage to have a skin as taut as a stretched balloon. All of which has to do with skin elasticity. The skin has been able to retain its elasticity so that the skin does not look loose and sagging. And believe it or not, there are ways of improving the elasticity of the skin. How? Read, read.

Ways to Improve Skin Elasticity

As we’ve said before, aging is the most common factor that leads to the loss of elasticity of skin. The other is the environmental factors (sun, pollution) that can cause one to lose skin elasticity. This might even cause premature skin elasticity loss. Along with that, a third major reason is excessive and sudden weight loss that leaves loose folds of skin in its wake.

There are certain ways in which one can combat the effects of the environment and aging, and retain skin elasticity. Here are some of them:

Avoid Sun Exposure
It is time to understand that exposure to sun’s rays can cause untold damage to your skin. Which is in many cases, irreparable. The sun’s harmful UB and UBV rays drain all the water from the skin, increase the melanin levels and thereby give the skin a very leathery and stretched out look. Continuous exposure leads to loss of skin elasticity. Not only does one face danger when they are out in the sun, but the sun’s rays can cause havoc, even when one is indoors. Therefore, it is necessary to use sun protection in the form of sun screen for the skin (SPF 30 or more). Also make sure that you cover all parts of your body when in direct contact with the sun’s rays and avoid stepping out during hours when the sun’s rays can inflict the most damage (11 am – 4 pm).

Exercise Regularly
Doing some form of exercise is such an important factor to prevent the loss of skin elasticity, that there can be volumes written on it. But for now, a brief overview.

Exercising helps flush out all the toxins from your body, improve blood circulation (extremely important for skin care), supply more oxygen and nutrients to the body, and regulate the hormones. Hormonal imbalance can wreak havoc in your body and the direct result will be seen on your skin. The skin will look paler and loose. Exercising will also improve muscle mass, which is an important factor in restoring and maintaining skin elasticity. One other major advantages is that it will lead to the metabolism of vitamin D and therefore lead to improved skin health.

Quit Smoking
If you don’t smoke, then there’s one thing that is taken care of. But for those who do, try to give up smoking and it will show results. You might not feel any loss of skin elasticity while you are in your youth, but smoking will cause the aging and damaging of the skin to hit you faster. Smoking causes the blood vessels to constrict, thereby preventing proper intake of oxygen and other nutrients essential for the body to maintain elasticity of skin.

Intake of Healthy Diet
There are certain foods for skin elasticity restoration and improvement that can be included in your diet. These contain essential minerals and vitamins like vitamin E and C. Here are some of them:

  • Strawberries
  • Blackberries
  • Corn
  • Egg yolk
  • Artichoke hearts
  • Broccoli
  • Flaxseed (Omega fatty 3 acids)
  • Water
  • Dark green leafy vegetables

The general advantage of including these foods in your diet is that they will provide you with the essential antioxidants to fight free radicals, along with providing for amino acids, vitamin E, vitamin C and folic acid, and will supplement you with a bounty of collagen (which is responsible for skin elasticity).

Studies have shown that adding a spoonful of virgin coconut oil in your cooking can lead to improved skin elasticity.

Creams and External Treatments
There are several products and treatments that have become available in the market these days. Availing of these products will help restore skin elasticity and delay the skin aging process by improving collagen levels in the body. Some of these treatments include―Injectable fillers, botulinum toxin, radio-frequency, dermabrasion, laser resurfacing, chemical peeling, and microdermabrasion. The application of several beauty products like anti-aging creams and other anti-aging skin products helps one to maintain youthful looking skin and delay the loss of skin elasticity as well.

These are some of the ways in which one can improve and restore skin elasticity. Now that you know what is required to be done, you can start taking better care of your skin regularly. And may you always be blessed with glowing, healthy skin.

Finding Best Home Health Care Services

download-21Home health care is a subject that a family requirements to consider these days. All of us have aging relative’s members and home healthcare might be the way to provide them more time at the house when their health declines. Palm Beach county home healthcare agencies offer a broad range of services.

A home health care agency might first be employed for domiciliary, or easy housekeeping. While a family might feel that this is something they must handle as a family member’s main caregivers, there are benefits to allowing Palm Beach county home health care agencies to offer domiciliary solicitude. First is that these services are certain to be provided on a usual basis. Occasionally a family’s busy schedule keeps them from being good supplier.

Since non medical services might be seen as non serious, domiciliary care might not be attended to by the family and the elderly’s house might become cluttered and dirty. This can have a bad affect on a person’s fitness, and we don’t desire any family members becoming a patient prior to their time. So, providing a clean house can be a very good advantage of employing a house health care agency.

Although health care services are not the only the only help provided by elder-care house, they are definitely the most valuable support. The effect of these services gets efficiently increased if the service is chosen from a reputed corporation that deals in Home Health Care Palm Beach County services. For one thing, the reputed agencies make sure that the medical team is well trained to deal with any condition that might arise.

The senior services are growing very popular as a rising number of elder people do not like to move to homes and choose to stay in their own places of house. Not only can one seek the help of people who give love to the public, but they also have the freedom of staying near to the friends & families while doing do. This is possible with the aid of the mobility support help.

Home health care agencies might be able to offer residential senior dread as well. By first using Home Care Jupiter, a patient gets used to having non family member in their house, and might find it easier to make the change to a senior center. If the agency has their individual senior care center, the caregivers who have been helping your relative’s member will be capable to visit them when they move.

 

Ways to Quit Smoking Naturally

images-21We all know that smoking is dangerous but we still indulge in it. Smoking cigarettes is one of the leading cause of deaths in the United States, placing even before HIV, car wrecks, homicide, and drug overdose. Companies that manufacture cigarettes have to print a warning on the box (usually ‘Smoking is Injurious to Health’ or ‘Smoking Kills’), yet this does not deter people. More than 2 million people die of smoking each year in the United States. Statistics show that there has been a tremendous rise in the number of male and female smokers, and a large percentage of them are still in their teens. People smoke for a variety of reasons, some say it’s cool, some believe that smoking brings maturity, and most of them think that smoking releases their tensions. Here’s the fact, smoking makes you weak physically and mentally, and your immune system becomes susceptible to a number of life-threatening diseases. I know it’s difficult to quit smoking, but it’s not impossible, and after reading this article, I’m sure you will try to kick this habit for good.

Best Way to Quit Smoking Naturally

There are many natural ways to kick the death stick. It’s not necessary that you go on medication or start chewing Nicorette. Here are some effective tips to help you quit.

Be Aware
Remind yourself that smoking is injurious to health. Think about all the people who love you and who feel sad when you smoke. You will only leave smoking if you want to, there should be a feeling from within. Think about what happens when you smoke a cigarette. Imagine the smoke injuring your organs inside and think how much damage is it causing the environment.

Breathing Exercises
Indulge in activities in which you have to breathe deeply. This can be exercising in the gym, taking a walk around the block, going for yoga or aerobics, or even swimming for about an hour daily. You can also sit and meditate and take deep breaths; just remember you need to get your lungs fresh air. When you smoke your lungs are the main sufferers as the harmful ingredients of tobacco damage the healthy lung tissues. When you avoid smoking and perform breathing exercises, the fresh oxygen will help purify the impure blood and will stimulate fresh air in your lungs. This fresh air helps the lungs to get rid of all impurities. People who stop smoking and indulge in heavy breathing exercises spit out a mucusy yellow phlegm. This means that your body is undergoing detoxification.

Start Eating Healthy Foods
Humans need to see results and we need to see it now. There’s not an ounce of patience inside the body. The moment you stopped smoking, you want to see changes. This is not how it works. Your body will take time to show the positive effects of not smoking. Most smokers are thin because the smoke that they inhale sucks the most important nutrients out and makes them weak. The good news is when you stop smoking there’s a chance that you might put on some pounds. Don’t feel bad, for a change it’s good to have food back in your stomach instead of smoke. Eating nutritious food will nourish your entire body and is one of the best ways to quit smoking naturally. Eating doesn’t harm anyone, it keeps the environment clean and if your foods are healthy it doesn’t harm your body also.

Be Occupied
If you really want to get rid of smoking, get occupied with some or the other beneficial activity. People smoke when they have the time to smoke, the more you are busy the less you will think of lighting up a cigarette. Join hobby classes or spend more time with your friends and loved ones.

You will Live Longer
Remember smokers cut their lives shorter by 15 years. If you are someone who has a zest for life and wants to achieve something big, then being smoke free will help you remain healthy and alive longer. You can also join a support group and participate in group therapy sessions and share your experiences so far; your words can serve as encouragement to others and this will motivate you even more to leave smoking for good.