If you are an elder, It is very important to maintain a healthy weight and indulge in light exercises to prevent age related muscle loss. Irrespective of age, it is a good habit to maintain an active lifestyle. It only becomes important as we grow old, so that we can perform daily activities like climbing stairs, getting out of a chair with ease.
Leg exercises help in strengthening one’s lower body and are most efficient in preserving freedom of movement without any assistance.
Before we head on to find out the best leg exercises for seniors, let us discuss its benefits:
- It helps in improving lean muscle mass.
- It reduces blood pressure and the risk of stroke and coronary disease.
- It improves bone health and reduces the risk of osteoporosis.
- It improves glucose and insulin tolerance and reduces lower back pain. It provides additional benefits.
Following are the leg exercises for seniors that will help in strengthening the lower body
- Ankle circles
It is a great warm up exercise for lower leg and feet. Ankle circles help in improving ankle flexibility and the ability to move the ankle freely upward and downward.
- Knee extension
Knee extension helps in strengthening the lower body and helps in improving the ability to stand and balance. It also helps in improving the available knee range of motion.
- Hip marching
Hip marching helps in correcting the seated posture and also helps in strengthening abdominal muscles, hip flexor and thighs.
- Calf raises
This leg exercise is one of the best exercises for seniors as it helps in strengthening your calf muscles and provides more power to walk with balance even in uphill roads and uneven terrains. Calf raises also help in pumping blood up from legs to the upper-body and brain.
Lunges help in strengthening quadriceps and hips. This exercise specially helps in improving the ability to get out of chair without any assistance, and lifting the chores around the house.
- Partial squats
Partial squats help in providing steadiness to the body, and helps in improving hip flexibility, quadriceps and hip flexor strength.
- Heel stand
This part of leg exercise strengthens the lower legs, making you able to raise your toes without tripping.
- Hip extension
Hip extension helps in strengthening hip joints and muscle which helps in improving the ability to walk and propel yourself forward.
- Straight leg raise
This is specifically effective to advance your leg and helps in walking with greater ease. This leg workout helps increase the strength of quadriceps and hip flexor.
If you are suffering from any medical or physical condition that restricts your movement, consult a physiotherapist or trained professional who will guide you accordingly.
Are tablets losing their consumer baseRead more
The year 2017 has not been any good for the tablet market in the first quarter of the year. An estimated number of 53 million tablets were sold around the world at the start of the year. During the same quarter, the sales of tablets fell by 20% from 66 million tablets. This data was collected by International Data Corporation.
The shipment dropped by 15.6% over the year reaching to 174.8 million devices. When asked about the massive drop, Ryan Reith, an IDC vice president, said that Tablets without a dedicated keyboard are losing their relevance among consumers across the world. Therefore, the sales were falling worldwide. The statement was given to the Fortune.
Reith further added that countries in the regions such as Africa, Middle East, Central and Eastern Europe still brings hope for being profitable tablet market. Analysts believe that fall in tablet sales is brought by increasing popularity of smartphones, lack of innovation in tablets and longer upgrade cycles.
No doubt, Apple is still leading the tablet market. Company’s iPad devices are selling well. But its sales are too affected by falling market trend in tablets, according to IDC. Apple’s tablet shipment decreased by 19% over the years to 13 million devices in the fourth quarter. Apple’s iPad Pro that comes with the physical keyboard too can’t become hit among consumers. Apple’s sales of every ten iPad include at least one iPad Pro.
The smartphone maker Samsung too experienced loss in its tablet sales. The company’s fourth quarter shipments dropped 11% to 8 million tablets. Online retail giant, Amazon was third biggest tablet sellers during the fourth quarter with 5.2 million tablet sales. The company is more focused on attracting consumers towards Prime Subscription than on selling tablets.
Huawei, the Chinese smartphone maker, shipped 3.2 million tablets during the fourth quarter. The sale increased by 44% over the years. The company has succeeded in reaching out to the consumer in Asian, Middle Eastern and European markets. Its popularity among tablet user can be attributed to embedded cellular connectivity found in its devices. In the U.S., the shipment of Huawei tablet was almost non-existence.
3 ways to make hospitals saferRead more
Diseases and illness thrive in a stressful, unhealthy environment; whereas all growth and recovery take place in a safe, caring zone. This fact is of prime importance for hospitals as it’s the place one needs to stay in, for treatment and recovery from an illness. Here are top ways to make hospitals safer.
- No more breeding infections
For making hospitals safer, it’s crucial that the hospital shouldn’t be a breeding ground for infections. HAI (hospital-acquired infections) can be prevented with a proper safety regime followed by the health care professionals by using sterilized medical equipment, clean masks, hand gloves, gowns and white coats. Also, care must be taken that the patient does not get infected due to contaminated bed sheets, food, water, and medications. Certain germs can survive up to 72 hours on common contaminated surfaces; hence, it is important to educate the cleaning staff to follow a stringent hygiene process including their own hand hygiene.
- Support of the latest equipment
If the hospital isn’t equipped with the latest technology, this renders the doctors incapable of diagnosing diseases, and this may create a list of problems for the patient. However, when the doctors have all the latest equipment, a hospital becomes a one-stop place for treating a host of diseases and the patients can rely on the hospital as well. Often, patients are left in a state of trauma at the end of surgery when the doctors, in the middle of an operation, are helpless as they don’t have the latest treatment devices to help their patients, which is the last thing hospitals would want.
- Build a good network
Treatment is only possible when a hospital has an excellent network of anesthetists, surgeons, etc. who can detect and cure the disease. It’s only possible if the hospital has kept a reliable team of experts that the patients can rely on for their treatment. Once a hospital can set up a team like this, they can come close to being a good hospital for sure.
Every hospital needs to follow all measures possible to make them safer for an overall treatment of its patients.
- No more breeding infections