The document provides a sample workout routine from the National Institute on Aging that includes exercises for strength, balance, and flexibility. The routine can be done anywhere and requires minimal equipment. It includes exercises like hand grips, wall pushups, overhead arm raises, and balance exercises like standing on one foot. Safety tips are provided to perform the exercises properly and avoid injury. The goal is to find activities you enjoy to stay active.
Antenatal exercises are exercises performed by the women in their antenatal period to enhance the circulation and prevent various kind of complications. It also gives a feeling of well being to the women.
The document provides instructions for several dumbbell and barbell exercises that target different muscle groups. It describes proper form for exercises like squats, lunges, presses and curls using dumbbells or a barbell to work the legs, chest, biceps and triceps. Each exercise listing includes how to perform the movement and points about keeping the back straight or breathing to complete reps safely and effectively.
Now is a fantastic time to shape up and shed
those pounds. In this booklet, you will find an affordable, achievable way to get in shape over the next four weeks without visiting the gym.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
This document outlines a 12-part exercise routine called FIFA 11+ aimed at injury prevention for soccer players. It includes running exercises, strength/plyometrics/balance exercises, and concludes with more running. The exercises progress in difficulty from Level 1 to Level 3. Sample exercises include running with changes of direction, planks, side planks, hamstring exercises, single-leg balances, squats, and jumping drills like vertical, lateral, and box jumps. The routine is designed to take about 20 minutes to complete and works on areas like core, legs, hips and running mechanics.
Introduction to Pilates Controlology & Exercises the EasyVigour Waycrysatal16
This document provides exercises that can be safely performed during pregnancy and the postpartum period. It recommends exercising 3-5 times per week and offers modified versions of stretches, strength exercises, and yoga poses. Special precautions are outlined, such as avoiding exercises while lying flat after the first trimester. The full-body routine stretches muscles from neck to calves and includes pelvic tilts and Kegel exercises. Walking or mild activity is emphasized along with staying hydrated and listening to one's body.
This exercise program outlines rehabilitation exercises over 3 weeks following a lumbar discectomy surgery. The goals by 6 weeks include exercising 2-3 times per day, increasing walking, and lifting up to 10kg. The document provides detailed instructions for 20 different core-focused exercises involving positions like lying on the back or side, kneeling, and standing. Each exercise describes muscle activation and movements to help recovery while avoiding movements that could cause pain.
Antenatal exercises are exercises performed by the women in their antenatal period to enhance the circulation and prevent various kind of complications. It also gives a feeling of well being to the women.
The document provides instructions for several dumbbell and barbell exercises that target different muscle groups. It describes proper form for exercises like squats, lunges, presses and curls using dumbbells or a barbell to work the legs, chest, biceps and triceps. Each exercise listing includes how to perform the movement and points about keeping the back straight or breathing to complete reps safely and effectively.
Now is a fantastic time to shape up and shed
those pounds. In this booklet, you will find an affordable, achievable way to get in shape over the next four weeks without visiting the gym.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
This document outlines a 12-part exercise routine called FIFA 11+ aimed at injury prevention for soccer players. It includes running exercises, strength/plyometrics/balance exercises, and concludes with more running. The exercises progress in difficulty from Level 1 to Level 3. Sample exercises include running with changes of direction, planks, side planks, hamstring exercises, single-leg balances, squats, and jumping drills like vertical, lateral, and box jumps. The routine is designed to take about 20 minutes to complete and works on areas like core, legs, hips and running mechanics.
Introduction to Pilates Controlology & Exercises the EasyVigour Waycrysatal16
This document provides exercises that can be safely performed during pregnancy and the postpartum period. It recommends exercising 3-5 times per week and offers modified versions of stretches, strength exercises, and yoga poses. Special precautions are outlined, such as avoiding exercises while lying flat after the first trimester. The full-body routine stretches muscles from neck to calves and includes pelvic tilts and Kegel exercises. Walking or mild activity is emphasized along with staying hydrated and listening to one's body.
This exercise program outlines rehabilitation exercises over 3 weeks following a lumbar discectomy surgery. The goals by 6 weeks include exercising 2-3 times per day, increasing walking, and lifting up to 10kg. The document provides detailed instructions for 20 different core-focused exercises involving positions like lying on the back or side, kneeling, and standing. Each exercise describes muscle activation and movements to help recovery while avoiding movements that could cause pain.
This document provides guidance on stretching and core exercises to prevent injuries from cycling. It recommends stretching before and after exercise, holding each stretch for at least 30 seconds. Stretches should not cause pain but rather a feeling of mild discomfort. Specific stretches are described for calves, shins, thighs, hips, glutes, groin and more. Stretching both sides evenly is important for symmetry.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides instructions for a home exercise program aimed at improving strength, balance, and preventing falls for older adults. It outlines a full-body routine consisting of warm-up exercises followed by main exercises targeting different muscle groups. Exercises include chair marching, arm swings, wall presses, and leg swings. Safety tips are provided, and it is recommended that exercisers check with their doctor first and stop if they experience any pain or discomfort.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides instructions for 12 abdominal exercises. It recommends doing cardio and controlling food intake in addition to exercises to lose belly fat. It also recommends an online guide for a detailed 6-pack abs program. Each exercise is explained with photos and instructions on proper form to perform the exercise safely and effectively.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
This document provides instructions for 3 levels of abdominal exercises that can be performed on the floor or using an exercise ball. Level 1 exercises are easiest and focus on basic crunches, leg lifts, and bridges. Level 2 exercises add movement like bicycles and planks. Level 3 exercises are hardest and involve complex motions like crunches with arm movements. Rest periods of 60-90 seconds are recommended between each exercise. Safety advice is given to consult a doctor before starting and to stop if back pain occurs.
The document discusses the importance of maintaining good posture while standing. It notes that poor posture can contribute to back and neck problems over time. It provides examples of bad posture habits like slouching or carrying heavy items unevenly. The effects of bad posture are described as muscle imbalances, pain, joint issues, and reduced work performance. The document recommends exercises and stretches that can be done at the desk like calf raises, leg balances, and tricep presses to improve posture. Tips for good standing and walking posture are also provided. Overall benefits of standing more at work like increased productivity, calorie burning, and blood flow are highlighted.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides exercises for strengthening the lumbar/core muscles to treat and prevent low back pain. It begins with an introduction explaining that low back pain can be caused by muscle strains or injuries to the spine and supporting structures. It emphasizes the importance of consulting a medical professional for proper diagnosis before beginning an exercise program.
The document then provides details on flexibility and strengthening exercises divided into easy, medium, and difficult levels. The flexibility section includes stretches targeting the hips, hamstrings, glutes, and IT band. The strengthening section progresses from basic exercises like bridging to more advanced exercises performed on a physioball, including crunches, rotations, and extensions. Proper form and engagement of the core muscles are emphasized throughout.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document outlines an exercise program for patients who have undergone a lumbar discectomy. The goals within 3 weeks are to do 2-3 exercise sessions per day, walk for a total of 5km split into two sessions, and lift weights up to 5kg. The program focuses on core stabilization exercises using a transversus abdominis contraction to protect the low back during movements. Exercises progress from basic stretches and isometric contractions on the floor to movements with a ball and concluded with standing exercises.
The document provides instructions for a 6-week lumbar rehabilitation exercise program following back surgery. It includes over 20 different exercises targeting the lower back, core, and legs. Exercises should be done 2-3 times per day and include stretches, strengthening moves using balls, bands, and body weight as well as exercises done in standing, kneeling, and various positions on the floor or ball. The full range of motion and correct form are emphasized to protect the back during rehabilitation.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document summarizes recent retail news from North America, the United Kingdom, and Asia Pacific regions. It also discusses retail technology and workforce management strategies. Some key points include Lowe's launching a home improvement app, Collective Brands planning to close underperforming stores, and overseas retailers being attracted to opportunities in Australia.
The article provides a sneak peek at popular holiday destinations. Some of the most sought after spots for holidays include beaches in Thailand and Bali which offer beautiful scenery and relaxing atmospheres. Other top locations mentioned are European cities like Paris, Rome, and London that allow visitors to experience rich culture and history through iconic landmarks and museums.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
This document provides guidance on stretching and core exercises to prevent injuries from cycling. It recommends stretching before and after exercise, holding each stretch for at least 30 seconds. Stretches should not cause pain but rather a feeling of mild discomfort. Specific stretches are described for calves, shins, thighs, hips, glutes, groin and more. Stretching both sides evenly is important for symmetry.
The document describes abdominal stretching and strengthening exercises called ThermaKinetics that are recommended to alleviate menstrual cramps. It provides instructions for exercises like the cat stretch, lower trunk rotation, and abdominal curl up. Performing these low-impact, non-aerobic exercises in combination with ThermaCare HeatPatches is suggested for maximum benefit in easing menstrual pain. Safety instructions are also provided to ensure the correct form is followed.
This document provides instructions for a home exercise program aimed at improving strength, balance, and preventing falls for older adults. It outlines a full-body routine consisting of warm-up exercises followed by main exercises targeting different muscle groups. Exercises include chair marching, arm swings, wall presses, and leg swings. Safety tips are provided, and it is recommended that exercisers check with their doctor first and stop if they experience any pain or discomfort.
This document provides instructions for several gym exercises, including parallel bar dips, peck deck fly's, bench press, lat pull downs, chin ups, reverse chin ups, back lat pull downs, triceps dips, preacher curls, barbell curls, reverse curls, concentration curls, sit ups, incline sit ups, leg raises, upright rows, bent-over-later-al-raise BIRD, and lateral raises. The implementations provide step-by-step instructions for performing each exercise properly with the goal of building muscle mass and strength.
This document provides instructions for 12 abdominal exercises. It recommends doing cardio and controlling food intake in addition to exercises to lose belly fat. It also recommends an online guide for a detailed 6-pack abs program. Each exercise is explained with photos and instructions on proper form to perform the exercise safely and effectively.
This document provides an introduction to Pilates controlology exercises using the EasyVigour method. It begins with relaxation techniques and scripts to reduce tension. It then covers foundational Pilates exercises like the zip and hollow to engage the transverse abdominis and stabilize the lower back. Finally, it discusses breathing exercises and techniques like the pelvic clock to find pelvic neutral alignment. The overall document serves as an introductory guide to performing Pilates exercises with an emphasis on proper form, technique, and tension reduction.
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
Yoga has many physical and mental health benefits and is a good exercise for both the body and mind. The document outlines 10 basic yoga poses that are good for beginners to start with, including mountain pose, tree pose, child's pose, plank, boat pose, triangle pose, downward-facing dog, chair pose, cobra pose, and bridge pose. It emphasizes starting gently and working up to more advanced poses over time for maximum benefit and injury prevention. Consultation with a physician is recommended before starting yoga if one has any medical conditions.
This document provides exercise ideas for outdoor boot camp workouts without gym equipment. It describes 18 different exercises that target the entire body through cardio and strength training. The exercises include things like stair running, double foot hops, push ups on steps, quick step ups, sprints, tricep dips, mountain climbers, and more. Descriptions are provided for proper form and variations to increase intensity for each exercise. Pictures of downtown Indianapolis landmarks are included at the end.
This document provides instructions for 3 levels of abdominal exercises that can be performed on the floor or using an exercise ball. Level 1 exercises are easiest and focus on basic crunches, leg lifts, and bridges. Level 2 exercises add movement like bicycles and planks. Level 3 exercises are hardest and involve complex motions like crunches with arm movements. Rest periods of 60-90 seconds are recommended between each exercise. Safety advice is given to consult a doctor before starting and to stop if back pain occurs.
The document discusses the importance of maintaining good posture while standing. It notes that poor posture can contribute to back and neck problems over time. It provides examples of bad posture habits like slouching or carrying heavy items unevenly. The effects of bad posture are described as muscle imbalances, pain, joint issues, and reduced work performance. The document recommends exercises and stretches that can be done at the desk like calf raises, leg balances, and tricep presses to improve posture. Tips for good standing and walking posture are also provided. Overall benefits of standing more at work like increased productivity, calorie burning, and blood flow are highlighted.
This document provides instructions for performing several back exercises, including wide-grip chins, close-grip chins, lat pulldowns, bent-over barbell rows, bent-over dumbbell rows, and T-bar rows. Each exercise is described in 1-2 paragraphs covering its purpose and proper form and execution. The goal of most of these exercises is to widen and thicken the upper back muscles, especially the lats, as well as to develop other back muscles like the serratus and lower lats. Maintaining proper form by keeping the back straight and head up is emphasized.
This document provides exercises for strengthening the lumbar/core muscles to treat and prevent low back pain. It begins with an introduction explaining that low back pain can be caused by muscle strains or injuries to the spine and supporting structures. It emphasizes the importance of consulting a medical professional for proper diagnosis before beginning an exercise program.
The document then provides details on flexibility and strengthening exercises divided into easy, medium, and difficult levels. The flexibility section includes stretches targeting the hips, hamstrings, glutes, and IT band. The strengthening section progresses from basic exercises like bridging to more advanced exercises performed on a physioball, including crunches, rotations, and extensions. Proper form and engagement of the core muscles are emphasized throughout.
This document provides instructions for several chest exercises, including:
1) Barbell flat bench presses are described as a fundamental compound exercise that builds mass and strength in the chest, front delts, and triceps.
2) Incline barbell presses shift stress to the upper chest and make the delts work harder.
3) Dumbbell presses allow a greater range of motion and force stabilizer muscles to assist, developing the middle and outer chest.
4) Machine presses remove the need for balance and coordination but limit muscle stimulation compared to free weights. Isolating muscles is emphasized throughout the various chest exercises described.
This document outlines an exercise program for patients who have undergone a lumbar discectomy. The goals within 3 weeks are to do 2-3 exercise sessions per day, walk for a total of 5km split into two sessions, and lift weights up to 5kg. The program focuses on core stabilization exercises using a transversus abdominis contraction to protect the low back during movements. Exercises progress from basic stretches and isometric contractions on the floor to movements with a ball and concluded with standing exercises.
The document provides instructions for a 6-week lumbar rehabilitation exercise program following back surgery. It includes over 20 different exercises targeting the lower back, core, and legs. Exercises should be done 2-3 times per day and include stretches, strengthening moves using balls, bands, and body weight as well as exercises done in standing, kneeling, and various positions on the floor or ball. The full range of motion and correct form are emphasized to protect the back during rehabilitation.
4 Yoga Poses To Support Healthy Digestion And Detox
While eating healthy is a great way to enhance your well-being, taking a holistic view of cleansing your system means being aware of your body at a more subtle level. That’s where the practice of yoga comes in. The alternate stretching and tightening of your muscles in yoga not only helps stimulate your digestive system, but also helps your circulatory system work more efficiently. Yoga asanas help the lymphatic system collect and remove unwanted substances. And the mind-body nature of a yoga practice can help trigger calming responses in the brain.
These 4 asanas will help your digestive system. Try them the next time you feel a little groggy, or sluggish.
This document provides instructions for several triceps exercises, including cable pressdowns, dips, kickbacks, extensions, and more. Each exercise is described in 1-3 sentences explaining the purpose of the exercise and how to perform it correctly and safely in order to isolate and work the triceps muscles. Photos and diagrams are included to illustrate proper form.
This document provides information on maintaining weight loss through various tips and healthy recipes. It discusses 8 tips for maintaining weight loss long term, such as being realistic with weight goals, prioritizing sleep, knowing triggers, using motivation from past successes, getting rid of old clothes that no longer fit, strength training, protecting healthy habits, and weekly weigh-ins. It also shares 12 healthy shrimp recipes that are low in calories and fat. The document emphasizes the importance of lifestyle changes rather than quick fixes to successfully maintain weight loss.
The document summarizes recent retail news from North America, the United Kingdom, and Asia Pacific regions. It also discusses retail technology and workforce management strategies. Some key points include Lowe's launching a home improvement app, Collective Brands planning to close underperforming stores, and overseas retailers being attracted to opportunities in Australia.
The article provides a sneak peek at popular holiday destinations. Some of the most sought after spots for holidays include beaches in Thailand and Bali which offer beautiful scenery and relaxing atmospheres. Other top locations mentioned are European cities like Paris, Rome, and London that allow visitors to experience rich culture and history through iconic landmarks and museums.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
The document discusses the evaluation of a media product including a music album, advertisement, and music video that tell a trilogy story. It summarizes how the products use conventions of real media, how effective the combination is through maintaining familiarity and storytelling across formats, and learning from limited audience feedback gained through online surveys and social media. New media technologies were used in the construction, research, planning and evaluation stages.
Este informe proporciona información sobre las Olimpiadas juveniles de 2012, incluyendo las fechas del evento del 2 al 3 de noviembre, los requisitos de participación, la formación de equipos formativos y competitivos con diferentes objetivos, la lista de integrantes de cada equipo, las visorias del 7 de noviembre, la conformación de los grupos para la fase municipal, detalles sobre los partidos y sedes, y la documentación requerida para la etapa estatal del 26 al 30 de noviembre.
Global Medical Cures™ | AGING- SAMPLE WORKOUTS
DISCLAIMER-
Global Medical Cures™ does not offer any medical advice, diagnosis, treatment or recommendations. Only your healthcare provider/physician can offer you information and recommendations for you to decide about your healthcare choices.
Antenatal exercises aim at improving the physical and psychological well-being of an expected mother for labor and preventing pregnancy-induced pathologies by various physical means. It generally includes low impact aerobic exercises and stretching exercises.
This document provides an 11-exercise strength training program with instructions for each exercise. It begins with multi-joint exercises for larger muscle groups like legs and back, followed by single-joint exercises for smaller muscles. Each exercise lists the target muscle group, joint movement, and step-by-step instructions. Safety precautions and guidelines for proper warm-ups are also included to prepare the body and prevent injury when strength training.
This document provides instructions for several balance exercises that can help prevent falls in seniors and the elderly. It describes exercises like single leg stance, eye tracking, and clock reach that work on balance, ankle and hip strength. Maintaining good balance through daily exercises is recommended for fall prevention as we age.
The document discusses forces on the back during lifting and provides tips to prevent back injuries. It explains that lifting a 10 pound object can put 100 pounds of pressure on the lower back due to leverage. Adding weight increases the pressure. Common causes of back injuries include heavy lifting, twisting while lifting, reaching overhead, and awkward positions. The document recommends proper lifting technique, exercise, avoiding heavy lifting, and getting help to prevent back injuries.
5-Exercise Bodyweight Workout That WorksGetMeHealthee
Bodyweight workouts are popular for different reasons, from their ability to help you get back into a workout regimen to serving as a way for heavy lifters to give their joints some rest. But some bodyweight workouts don't incorporate the right amount of sweat, calorie-burning, and muscle stress to really make a difference. Here's one that really works well - as long as you push yourself!
Bodyweight exercises are a common and inexpensive way to get fit by maximizing one's own bodyweight to challenge specific muscle groups. Some key bodyweight exercises described in the document include pushups, squats, planks, and lunges. These exercises work muscles in the upper body, lower body, and core without equipment. The document provides step-by-step instructions for performing each exercise properly and safely.
This document provides instructions for 3 exercises to reduce cellulite: sideways leg lifts with dumbbells, all fours kickbacks with ankle weights, and laying internal leg lifts with ankle weights. It describes how to perform each exercise, including body positioning and movements. The goal is to do 1 set of 10-15 reps of each exercise 3 times per week to tone the lower body and reduce the appearance of cellulite. Proper warm-up and form are emphasized to safely perform the targeted leg and glute exercises.
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
10 highly beneficial basic yoga poses for beginnersTheyogaunit
We provide exclusive yoga classes that too according to your needs and requirements. If you haven’t started practicing yet, then you have the option of beginning yoga in our Claremont studio.
Improve Diabetic Symptoms With Exerciseaayuclinics
Diabetes is something of an epidemic in the U.S. today, but small changes in daily habits can help prevent diabetes and improve diabetic symptoms for those who have already been diagnosed. Here’s a look at what should be incorporated in a comprehensive physical activity routine, including aerobic exercise, strength training, and flexibility exercises, as well as tips to stay active throughout the day to improve your diabetic symptoms.
Keep exercising during pregnancy, Dr. Sharda Jain , Life Care Centre Lifecare Centre
This document provides 10 exercise tips for pregnant women. It recommends walking as the best exercise throughout pregnancy. It also recommends learning pranayama deep breathing exercises to help with delivery. The document then provides instructions and photos for exercises like calf raises, forward lunges, seated adductor stretches, Kegel exercises, pelvic tucks, lifts and squats. It concludes by providing information about antenatal exercise classes offered on Saturdays.
Includes exercises that has to be followed by women after post mastectomy. This will make their condition better and increase the body movements easily. Exercise are under in 3 sections based on the duration after surgery.
This document lists 15 exercises that can potentially increase height over time. Some key exercises mentioned include hanging exercises, cobra stretches, pelvic shifts, spot jumps, and cat and dog stretches. Many of the exercises focus on stretching the spine, legs, and cartilage in order to gradually lengthen the body. Consistency is important, with recommendations of performing certain stretches daily or several times per week for best results in increasing height.
This document provides instructions for a home exercise program derived from the DIVAS program to help maintain balance, flexibility, and strength. It includes functional exercises like chair stands, wall pushups, and planks to work the major muscle groups. Balance exercises like toe-heel walking and one-leg standing are recommended for fall prevention. Stretches target the neck, shoulders, back, hips, hamstrings, and quadriceps to improve flexibility. Performing the exercises 2-3 days per week can improve quality of life and independent living as one ages.
Quick and Easy 5 Day Workout Routines that Get You in ShapeBriash Gripads
5 day workout routines keep you on schedule to challenge yourself during the week and recover on the weekends. Days of rest are an important element of your workout routine so your muscles grow and repair.
This document provides information and exercises for pregnant women to do during their pregnancy. It recommends doing a mixture of slow and fast pelvic floor exercises daily to strengthen muscles. It also recommends deep breathing exercises and foot and ankle exercises to improve circulation. Proper posture and abdominal exercises are described to prevent back pain. Relaxation techniques are outlined to help reduce stress during pregnancy.
The document outlines an exercise program for lumbar stabilization rehabilitation. It provides 15 different exercises that involve contracting the transversus abdominis muscle to stabilize the spine. Each exercise lists instructions on positioning, muscle activation, and repetitions. The goal is to perform the full series of exercises while maintaining control of the lower back and pelvis.
Learn How to Lose Baby Fat FAST with this Post-Baby WorkoutBriash Gripads
Being a new mom is an exciting time! Your focus consists of keeping your baby healthy, fed, happy, asleep, entertained, and loved. These requirements leave little time to think about yourself and you may wonder how to lose baby fat&hellip
Fit talk how to get fit and flexible at your deskjasonmwright
This document provides guidance and exercises for stretching and light physical activity that can be done at one's desk during work hours. It discusses the benefits of stretching, including increased flexibility, relaxation, and reduced stress and injury risk. Specific stretching routines are outlined for the neck, shoulders, chest, back, hands, and legs. Additional "cardio" options are suggested like toe tapping and stair climbing. Exercises targeting the legs and glutes are also described, such as wall sits, calf raises, and seated leg lifts. Implementation tips encourage management support and tracking employee participation.
Sara Saffari: Turning Underweight into Fitness Success at 23get joys
Uncover the remarkable journey of Sara Saffari, whose transformation from underweight struggles to being recognized as a fitness icon at 23 underscores the importance of perseverance, discipline, and embracing a healthy lifestyle.
Leonardo DiCaprio Super Bowl: Hollywood Meets America’s Favorite Gamegreendigital
Introduction
Leonardo DiCaprio is synonymous with Hollywood stardom and acclaimed performances. has a unique connection with one of America's most beloved sports events—the Super Bowl. The "Leonardo DiCaprio Super Bowl" phenomenon combines the worlds of cinema and sports. drawing attention from fans of both domains. This article delves into the multifaceted relationship between DiCaprio and the Super Bowl. exploring his appearances at the event, His involvement in Super Bowl advertisements. and his cultural impact that bridges the gap between these two massive entertainment industries.
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Leonardo DiCaprio: The Hollywood Icon
Early Life and Career Beginnings
Leonardo Wilhelm DiCaprio was born in Los Angeles, California, on November 11, 1974. His journey to stardom began at a young age with roles in television commercials and educational programs. DiCaprio's breakthrough came with his portrayal of Luke Brower in the sitcom "Growing Pains" and later as Tobias Wolff in "This Boy's Life" (1993). where he starred alongside Robert De Niro.
Rise to Stardom
DiCaprio's career skyrocketed with his performance in "What's Eating Gilbert Grape" (1993). earning him his first Academy Award nomination. He continued to gain acclaim with roles in "Romeo + Juliet" (1996) and "Titanic" (1997). the latter of which cemented his status as a global superstar. Over the years, DiCaprio has showcased his versatility in films like "The Aviator" (2004). "Start" (2010), and "The Revenant" (2015), for which he finally won an Academy Award for Best Actor.
Environmental Activism
Beyond his film career, DiCaprio is also renowned for his environmental activism. He established the Leonardo DiCaprio Foundation in 1998, focusing on global conservation efforts. His commitment to ecological issues often intersects with his public appearances. including those related to the Super Bowl.
The Super Bowl: An American Institution
History and Significance
The Super Bowl is the National Football League (NFL) championship game. is one of the most-watched sporting events in the world. First played in 1967, the Super Bowl has evolved into a cultural phenomenon. featuring high-profile halftime shows, memorable advertisements, and significant media coverage. The event attracts a diverse audience, from avid sports fans to casual viewers. making it a prime platform for celebrities to appear.
Entertainment and Advertisements
The Super Bowl is not only about football but also about entertainment. The halftime show features performances by some of the biggest names in the music industry. while the commercials are often as anticipated as the game itself. Companies invest millions in Super Bowl ads. creating iconic and sometimes controversial commercials that capture public attention.
Leonardo DiCaprio's Super Bowl Appearances
A Celebrity Among the Fans
Leonardo DiCaprio's presence at the Super Bowl has noted several times. As a high-profile celebrity. DiCaprio attracts
Unlocking the Secrets of IPTV App Development_ A Comprehensive Guide.pdfWHMCS Smarters
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Tom Cruise is one of Hollywood's most iconic figures, known for his versatility, charisma, and dedication to his craft. Over the decades, his appearance has been almost as dynamic as his filmography, with one aspect often drawing significant attention: his hair. In particular, Tom Cruise long hair has become a defining feature in various phases of his career. symbolizing different roles and adding layers to his on-screen characters. This article delves into the evolution of Tom Cruise long hair, its impact on his roles. and its influence on popular culture.
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Introduction
Tom Cruise long hair has often been more than a style choice. it has been a significant element of his persona both on and off the screen. From the tousled locks of the rebellious Maverick in "Top Gun" to the sleek, sophisticated mane in "Mission: Impossible II." Cruise's hair has played a pivotal role in shaping his image and the characters he portrays. This article explores the various stages of Tom Cruise long hair. Examining how this iconic look has evolved and influenced his career and broader fashion trends.
Early Days: The Emergence of a Style Icon
The 1980s: The Birth of a Star
In the early stages of his career during the 1980s, Tom Cruise sported a range of hairstyles. but in "Top Gun" (1986), his hair began to gain significant attention. Though not long by later standards, his hair in this film was longer than the military crew cuts associated with fighter pilots. adding a rebellious edge to his character, Pete "Maverick" Mitchell.
Risky Business: The Transition Begins
In "Risky Business" (1983). Tom Cruise's hair was short but longer than the clean-cut styles dominant at the time. This look complemented his role as a high school student stepping into adulthood. embodying a sense of youthful freedom and experimentation. It was a precursor to the more dramatic hair transformations in his career.
The 1990s: Experimentation and Iconic Roles
Far and Away: Embracing Length
One of the first films in which Tom Cruise embraced long hair was "Far and Away" (1992). Playing the role of Joseph. an Irish immigrant in 1890s America, Cruise's long, hair added authenticity to his character's rugged and determined persona. This look was a stark departure from his earlier. more polished styles and marked the beginning of a more adventurous phase in his hairstyle choices.
Interview with the Vampire: Gothic Elegance
In "Interview with the Vampire" (1994). Tom Cruise long hair reached new lengths of sophistication and elegance. Portraying the vampire Lestat. Cruise's flowing blonde locks were integral to the character's ethereal and timeless allure. This hairstyle not only suited the gothic aesthetic of the film but also showcased Cruise's ability to transform his appearance for a role.
Mission: Impossible II: The Pinnacle of Long Hair
One of the most memorable instances of Tom Cruise long hair came in "Mission: Impossible II" (2000). His character, Ethan
Enhance Your Viewing Experience with Gold IPTV- Tips and Tricks for 2024.pdfXtreame HDTV
In the ever-evolving landscape of digital entertainment, IPTV (Internet Protocol Television) has emerged as a popular alternative to traditional cable and satellite TV services. Offering unparalleled flexibility, a vast selection of channels, and affordability, IPTV services like Gold IPTV have revolutionized the way we consume television content. This comprehensive guide will delve into everything you need to know about Gold IPTV, its features, benefits, setup process, and how it can enhance your viewing experience.
3. Workout to Go
Are you just starting to exercise? Getting back
into a routine after a break? Wanting to keep up
your physical activities away from home? The
13 exercises in this sample workout can help. In
this booklet, you’ll find easy-to-follow strength,
balance, and flexibility exercises that you can
do anytime, anywhere.
One of the great things about physical activity
is that there are so many ways to be active.
This workout is only one of them. The secret
to success is to be creative, find activities you
enjoy, and keep going.
This sample workout is part of Go4Life, an
outreach campaign from the National Institute
on Aging at NIH to help you fit exercise and
physical activity into your daily life. For more
exercises, motivational tips, real-life success
stories, and other free materials, visit our website:
www.nia.nih.gov/Go4Life
Go4Life is a registered trademark of the U.S. Department of
Health and Human Services.
ii
4. 1
Get Ready
Before you begin, here are a few things to keep in mind.
■■
Safety always comes first.
If you haven’t had regular checkups, you might want to
talk with your doctor about your workout plans. Ask if
there are any reasons to modify your program or adjust
the exercises to do them safely. Always listen to your
body and do what you can as long as you’re comfortable.
■■
Drink plenty of water.
Unless your doctor has asked you to limit fluids, be sure
to drink water when you exercise. Many older adults
don’t feel thirsty even when their body needs fluids.
■■
Wear comfortable clothes.
Be sure to wear clothes that let you move freely.
5. Get Set
For the workout, you’ll need two tennis balls, a sturdy chair
with arms, a towel, and two equally weighted objects—like
hand or wrist weights, soup cans, or water bottles. You may
need to use 1- or 2-pound weights when starting out. As the
exercises become easier, gradually add more weight.
You will start the sample workout by warming up. Then,
move on to the strength and balance exercises. For each
exercise, we show one set of 10-15 repetitions. Try doing
3 sets, and then cool down with the flexibility exercises.
What You Need
WHAT YOU NEED
2
6. 3
Safety Tips
■■
Breathe regularly during strength exercises.
For example, breathe out as you lift the weight, and
breathe in as you relax. When doing leg lifts, breathe out
as you lift your leg and breathe in as you lower it.
■■
Use smooth, steady movements when lifting weights.
To prevent injury, don’t jerk or thrust weights into position.
■■
Keep your arm and leg joints slightly bent.
Avoid “locking” your arm and leg joints in a tightly
straightened position.
■■
Choose a sturdy chair with arms.
Make sure the chair is stable enough to support you
when seated or when holding on during the exercise.
■■
Make slow, steady movements.
Never “bounce” into a stretch.
■■
Always bend forward from the hips, not the waist.
If you keep your back straight, you’re bending the right way.
■■
Stop if you feel pain.
You might feel some soreness after you exercise, but
exercise should not hurt or make you feel really tired. In
fact, in many ways, being active will probably make you
feel better.
7. WARM UP
It’s important to spend about 5 minutes at the
beginning of your routine to warm up. Warming
up gives your muscles a chance to get ready to
work. Warm-up activities can help you prevent
injury and reduce muscle soreness later.
Suggestions
■■
Take a walk.
■■
Ride a bike.
■■
Dance around your living room or kitchen.
■■
Walk up and down the stairs a few times.
4
8. 5
STRENGTH EXERCISES
Hand Grip
Hold a tennis ball in each hand.
1
Slowly squeeze the ball as hard as you can and hold it
2
for 3-5 seconds.
Relax the squeeze slowly.
3
Repeat 10-15 times.
4
9. Wall Push-Up
Face a wall, standing a little farther than arm’s length
1
away, feet shoulder-width apart.
Lean forward and put your palms flat against the wall
2
at shoulder height and shoulder-width apart.
Slowly bend your elbows and lower your upper body
3
toward the wall. Keep your feet flat on the floor.
Hold the position for 1 second.
4
Slowly push yourself back until your arms are straight.
5
Repeat 10-15 times.
6
6
STRENGTH
10. STRENGTH
7
Overhead Arm Raise
You can do this exercise while standing or sitting with
your feet flat on the floor, shoulder-width apart.
Hold weights at your sides at shoulder height with
1
palms facing forward.
Slowly raise both arms up over your head keeping
2
your elbows slightly bent.
Hold the position for 1 second.
3
Slowly lower your arms.
4
Repeat 10-15 times.
5
✓ TIP: As you progress, use a heavier weight
and alternate arms until you can lift the weight
comfortably with both arms.
11. Back Leg Raise
Stand behind a sturdy chair, holding on for balance.
1
Slowly lift one leg straight back without bending your
2
knee or pointing your toes. Try not to lean forward.
The leg you’re standing on should be slightly bent.
Hold the position for 1 second.
3
Slowly lower your leg.
4
Repeat 10-15 times.
5
Repeat 10-15 times with the other leg.
6
✓ TIP: As you progress, you may want to add
ankle weights. You also can challenge yourself to
improve your balance (see page 14).
8
STRENGTH
12. STRENGTH
9
Side Leg Raise
Stand behind a sturdy chair, holding on for balance.
1
Slowly lift one leg out to the side. Keep your back
2
straight and your toes facing forward. The leg you’re
standing on should be slightly bent.
Hold the position for 1 second.
3
Slowly lower your leg.
4
Repeat 10-15 times.
5
Repeat 10-15 times with the other leg.
6
✓ TIP: As you progress, you may want to add ankle
weights. You also can challenge yourself to improve
your balance (see page 14).
13. Toe Stand
Stand behind a sturdy chair, feet shoulder-width apart,
1
holding on for balance.
Slowly stand on tiptoes as high as possible.
2
Hold the position for 1 second.
3
Slowly lower heels to the floor.
4
Repeat 10-15 times.
5
✓ TIP: As you progress, try doing the exercise standing
on one leg at a time for a total of 10-15 times on each
leg. You also can challenge yourself to improve your
balance (see page 14).
10
STRENGTH
14. 11
BALANCE EXERCISES
Stand on One Foot
Stand on one foot behind a sturdy chair, holding on
1
for balance.
Hold the position for 10 seconds.
2
Repeat 10-15 times.
3
Repeat 10-15 times with the other leg.
4
✓ TIP: As you progress, you can also challenge
yourself to improve your balance (see page 14).
15. Heel-to-Toe Walk
If you are unsteady on your feet, try doing this exercise
near a wall so you can steady yourself if you need to.
Place the heel of one foot just in front of the toes of
1
the other foot so that they touch or almost touch.
Raise arms to your sides, shoulder height.
Choose a spot ahead of you and focus on it to keep
2
you steady as you walk.
Take a step. Put your heel just in front of your other foot.
3
Repeat for 20 steps.
4
12
BALANCE
16. BALANCE
13
Balance Walk
Raise arms to your sides, shoulder height.
1
Choose a spot ahead of you and focus on it to keep
2
you steady as you walk.
Walk in a straight line with one foot in front of the other.
3
As you walk, lift your back leg. Pause for 1 second
4
before stepping forward.
Repeat for 20 steps.
5
✓ TIP: As you progress, try looking from side to side
as you walk, but skip this step if you have inner-
ear problems.
17. Challenge Yourself to
Improve Your Balance
Exercises to strengthen your legs and ankles also
can help improve your balance. As you progress,
try adding these challenges to help even more.
■■
Start by holding on to a study chair with both
hands for support.
■■
To challenge yourself further, try holding on
with only one hand.
■■
As you feel steady, use just one finger for balance,
or try the exercises without holding on.
■■
When you are steady on your feet, try doing the
exercises with your eyes closed.
14
BALANCE
18. 15
COOL DOWN
Cooling down at the end of your workout gives
your muscles a chance to gradually return to rest.
Again, this is important to prevent injury. To cool
down, take about 5 minutes to do the following
4 flexibility exercises.
FLEXIBILITY EXERCISES
Ankles
Sit securely toward the edge of a sturdy chair.
1
Stretch your legs out in front of you.
2
With your heels on the floor, bend your ankles to point
3
toes toward you.
Hold the position for 10-30 seconds.
4
Bend ankles to point toes away from you and hold for
5
10-30 seconds.
Repeat 3-5 times.
6
19. Back
If you’ve had hip or back surgery, talk with your doctor
before trying this stretch.
Sit toward the front of a sturdy chair with armrests,
1
with your feet flat on the floor, shoulder-width apart.
Stay as straight as possible.
Slowly twist to the left from your waist without mov-
2
ing your hips. Turn your head to the left. Lift your left
hand and hold on to the left arm of the chair. Place
your right hand on the outside of your left thigh.
Hold the position for 10-30 seconds. Slowly return to
3
face forward.
Repeat 3-5 times. Reverse positions and repeat 3-5
4
times on the right side.
✓ TIP: As you progress, try lifting your left arm and
resting it comfortably on the back of the chair. Hold
on to the left armrest with your right arm. Repeat on
your right side.
16
FLEXIBILITY
20. FLEXIBILITY
17
Thigh
If you’ve had hip or back surgery, talk with your doctor
before doing this stretch.
Stand behind a sturdy chair with your feet shoulder-
1
width apart and knees straight, but not locked.
Hold on to the chair for balance with your right hand.
2
Bend your left leg back and grab your foot in your left
3
hand. Keep your knee pointed to the floor. If you can’t
grab your ankle, loop a resistance band, belt, or towel
around your foot and hold both ends.
Gently pull your leg until you feel a stretch in your thigh.
4
Hold the position for 10-30 seconds.
5
Repeat 3-5 times.
6
Repeat 3-5 times with your right leg.
7
21. Shoulder and Upper Arm
If you have shoulder problems, talk with your doctor
before trying this stretch.
Stand with your feet shoulder-width apart.
1
Hold one end of a towel in your right hand.
2
Raise and bend your right arm to drape the towel
3
down your back.
Reach behind your lower back and grasp the towel
4
with your left hand.
Pull the towel down with your left hand. Stop when
5
you feel a stretch in your right shoulder.
Repeat 3-5 times.
6
Reverse positions and repeat 3-5 times to stretch your
7
left shoulder.
✓ TIP: As you progress, try pulling the towel down
farther, but not so far that it hurts.
18
FLEXIBILITY
22. 19
Progressing
You should begin to feel stronger and more
energetic once you start exercising regularly. The
exercises will get easier. This tells you that your
body is getting used to a higher level of activity, and
it’s time to build on those benefits by doing more.
Gradually increase the amount of weight you use to
build strength, try some of the challenges on page 14
to improve your balance, or reach farther in your
stretching exercises.
Don’t forget to congratulate yourself on your
efforts. You’ve made great progress and you’re
ready to do more!
23. Find Out More
For more information on how to exercise safely, check out
the following free resources from Go4Life, the exercise
and physical activity campaign from the National Institute
on Aging at NIH.
■■
Visit the Go4Life website at www.nia.nih.gov/Go4Life
Be part of the Go4Life Team. Use
My Go4Life to make your own
exercise plan and track your prog-
ress, share your success story, and
check out other free resources.
■■
Exercise & Physical Activity: Your Everyday Guide
from the National Institute on Aging
This easy-to-read print book,
available in English and Spanish,
has additional sample exercises,
worksheets to help you track your
progress, tips on healthy eating,
real-life success stories, and more
ideas to encourage you to exercise
safely and build up the benefits.
■■
Go4Life Everyday Exercises from the National
Institute on Aging (DVD)
Join personal trainer Sandy Magrath
and friends as they show you how
to do strength, balance, and flex-
ibility exercises. This DVD features
exercises you can do at home, at
work, in the gym, almost anywhere.
Mix and match them. Be creative
and have fun!
20
24. Designed to fit easily into your purse or travel bag,
Workout to Go can help you stay in shape for the
activities you enjoy most—biking, dancing, working
in the garden, or playing with your grandchildren.
You can do these easy-to-follow strength, balance,
and flexibility exercise anytime, anywhere!
“I love living life to its fullest, but with my family
responsibilities and my volunteer work, life can get
pretty hectic. This wonderful Go4Life resource helps
me stay fit and exercise safely. And what’s great is
I can do these exercises wherever I happen to be.”
—Pat Lynch, age 60
“As a doctor, I’m an ardent believer in exercise and
eating well. Several years ago, I started doing daily
strength and balance exercises as recommended
in the exercise guide from the National Institute
on Aging at NIH. These simple exercises help me
maintain my active lifestyle.”
—Samarendra Dutta, MD, PhD, age 87
National Institute on Aging
National Institutes of Health
Publication No. 11-4258
October 2011
C4