Here are the best leg exercises for seniors
Here are the best leg exercises for seniors

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
    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.

  • Affordable New SUVs

    In recent the times, the automotive market in the country sees a considerable upswing in the entry of SUVs of every size and price range. The SUV is increasingly becoming popular owing to its large size, sturdier build, the promise of increased passenger safety and a host of other luxury add ons. However, while there are several tops of the range luxury SUVs that are available for prices that exceed hundred thousand dollars, there are equally a large number of new SUV offerings from manufacturers who are managing to combine efficiency, high performance and reliability with luxurious features at prices that are for the most part affordable.

    Here are some new SUVs, which are on the market with on road prices that are less than US$40,000.

    The Accura RD-X which has scored very highly on all performance and design tests, can seat 5 and offers fuel economy of 20 miles per gallon within the city and 28 miles per gallon on the highway. The 2018 model has scored very well on numerous crash tests and offers luxurious driving comforts at a viable price.

    The Land Rover is appealing to car enthusiasts who love its rugged exterior bodywork that makes it an ideal vehicle of choice for its off-roading capabilities. However, the Land Rover comes with a price tag that corresponds to its truck like capabilities, but the discovery Sport from Land Rover gives you a reliable mid-sized SUV with the option of adding third-row seating too.

    At a base price of US$ 32,900, the Audi Q3 is a new SUV offering from the Audi stables that is available with the high-quality interiors that Audi is reputed for. At this price and you get to buy yourself a compact SUV that comes with the greatly sought after Audi branding.

    Another new SUV that has received positive feedback is the Cadillac XT5. This is a midsize SUV with a moderate engine that is designed to give the user a comfortable driving experience. It has a roomy cabin and can seat five passengers very comfortably.

    Read more
  • Tips before trying makeup testers in stores

    Before buying a cosmetic product, most of us tend to swoop down on the counter at the store where we get to try on the testers. However, after we have tied them out, more often than not we end up feeling guilty for three reasons, two of them being that the tester didn’t match out skin tone or texture and we couldn’t apply it well. However, what we overlook is the question as to how hygienic the tester really is. Although it is obvious that we don’t feel satisfied to buy products without trying them out, we certainly would think twice or thrice before trying on eye shadows or lip lipsticks which have been used before. In fact, according to statistics, half of the testers have been discovered to be crammed with Strep and E. Coli bacteria, having been heavily contaminated due to the heavily varied use. One can even get pink eye or a virus like hepatitis. Listed below are some tips before trying testers:

    Be safe, try personal: Popular stores would be ready to prepare personal testers for their customers, especially for products such as lipsticks, going in from dipping and spraying the shade with alcohol. Alcohol Sanitizer wipes are also available these days, with which one could scrape off the top most layer of the product, the used part, and use the unused one below. Trying products with disposable or brushes is also recommended. Sharpening the top layer is also good enough as all the contamination are deposited on the surface layer.

    Don’t try anything open: Don’t try anything or everything that comes in an open pot or jar. Most people out of fascination dip their own fingers into the product and try it out on their faces, such as face lotions, lip gloss or loose powdered eye shadow. Disposable cotton bud or pads are good to go.

    The trying areas: For the cheeks products like foundation, blush or face glitter, always use the back of your palm as the testing place and now your cheeks or the jawline. Don’t try any eye makeup either, such as pencil eyeliners or kajal – use the back of your hand for that too. This area also helps you identify how soft the bristles are by just drawing fine lines on your skin. If you really want to try on eye products, sanitize the tip with clinical alcohol. Unless and until the sale staff offers you clean fresh sample testers, do not indulge in putting anything on your face. Chances of infections such as zits is very high.

    Days of the week: Try visiting cosmetic stores on weekdays because weekends are too crowded for the staff to be paying complete attention to what kind of testers they’re giving you.

    Be smart and follow these tips to stay safe from infections from testers.

    Read more
  • 5 different types of golf clubs

    It is extremely tough to master the nuances of a complex sport like golf. Beginners, in particular, can find it to be exhausting and confusing because of the multiple rules and equipment involved. While one has to work hard on their skills, with the right clubs, golfing can turn into the most rewarding experience.

    The following are some common types of golf clubs newbies should know of.

    Woods
    These types of golf clubs were initially made of wood; however, they are now created with materials like steel or titanium. Woods are useful for propelling the golf ball to the farthest distances. The heads of such clubs are large and rounded, whereas their base is flat, which allows the player to effortlessly swing the club over the ground. Driver and fairways are the two most popular kinds of woods used.

    Irons
    The irons are used once the player is closer to the green, i.e., when one is within 200 yards of the hole. The iron golf set covers clubs numbered from 3 to 9 and a pitching wedge. The lower numbered irons can be a little tricky to use. Therefore, several beginners adjust their golf set by picking a few wood clubs so that they could comfortably strike the ball and at the same time cover big distances.

    Wedges
    The pitching wedge is incorporated in the standard iron set; however, one will need to purchase other types of wedges too. These golf clubs have a high loft with a short shaft and come in handy for hitting the ball over the tree or removing the golf ball from the sand. The sand, gap, and lob are some popular sorts of wedges that can be bought separately. However, the beginners, usually only need the pitching edge. They can buy the additional variety as their level of play advances.

    Putters
    Every golfer needs putter in their set as it serves an essential purpose, i.e., pushing the ball in the hole when the player is on the green. The putter clubs are available in 3 different styles, including heel-toe, mallet, and traditional blade. Mallets are the recommended option for most beginners. Generally, standard putters are 32 to 36 inches long; however, one can get them customized based on their comfort.

    Hybrids
    Also called as utility clubs, hybrids are a comparatively a newer addition in professional and recreational golf. The hybrids combine the shaft of the irons and the head of the fairway wood. They are designed to replace the lower numbered irons that are difficult to play with. These clubs cover the same distances as irons but are easier to swing, making them ideal for beginners.

    Read more
  • Things from the 90s that are making a comeback

    Growing up in the 90s without all of the today’s technology was a time every 90s kid misses. The simplicity of technology, toys, gadgets, music systems, clothing styles, etc. are some of the most cherished memories of the 80s and 90s. However, the best part about trends is that they always come back after years! The fashion and entertainment industry has realized that some ‘old school’ trends are really not that old, and when revamped well, can be a total hit again! Here are a few trends from the past that are gradually making a comeback.

    • Flip cell phones
      The joy of cancelling a call or shutting the phone after an angry mobile conversation was the most satisfactory thing about slide mobile phones. Apart from being the coolest gadget to have on the block, these were the handiest cell phones which protected the screen from scratches and keypad from punctures. Cell phone companies have finally realized how durable slide mobile phones and flip cell phones are and have now started to push these into the market again. The new flip cell phones are updated with the latest technology and user interface to be at par with the current smartphone trend. These are also a more affordable option if you are looking for a cell phone on a budget.
    • Cassettes
      A lot of music artists these days have started to go ‘old school’ and have started releasing their music on cassettes along with with CDs and Apple music! This means that the old school cassette players are also going to be making a comeback. If we’ve learnt anything from the 90s, it’s that trends catch on like wild fire. Let’s face it, cassette players were super fun growing up and our parents still have their old music collection on these cassettes. Let’s not forget how durable these are as compared to CDs which stop working properly after a few scratches on the disc!
    • FM radio systems
      Most of the smart phones these days don’t have an inbuilt FM radio system which means you need to download an app to just listen to something as basic as radio! With the advancements in technology, FM radio sets have become a thing of the past and have started to get replaced with fancy sound systems for the house. However, electronic companies have realized that FM radio systems are some of the most basic devices/gadgets that are used by households especially grandparents who are not well versed with smart phones. FM radio systems have finally come back looking classier than ever and as affordable as they were in the 90s!
    Read more
  • Differences between investment advisors and wealth managers

    Money. Wealth. Funds. Assets. Capital. Finances. All these words refer to the same thing, right? Right, and wrong. Depending on the context in which we use these words, their meanings change. In a broad sense, they all can be used interchangeably. But in the context of investment services and wealth management, we must understand their exact interpretations.

    While both investment advisors and wealth managers work in the same field of handling money, and the main purpose of both is to grow and multiply income and maximize profitability for their customers, there are a few differences too.

    Investment advisors advise clients on the type, timing, and mode of making investments, and may try to sell specific products, but the eventual decision whether to act on the advice rests with the client, without whose permission the investment advisor cannot operate. To provide valuable suggestions to help increase income is his duty. Analyzing available funds, considering the level of risk a client can bear, evaluating market conditions, identifying prospective investment options and projecting anticipated returns is the task of investment advisors.

    A wealth manager, on the other hand, is given more power to use the client’s assets in their custody to increase their value, based solely on the client’s long term financial goals and needs. In fact, it is the responsibility of wealth managers to ensure that there are positive returns on the wealth managed by him. Wealth managers’ functions encompass all that investment advisors do, and in addition to that, they also handle accounting and tax outlining and preparation, asset allocation, affecting financial plans for retirement life and, managing the estates of their clients after their passing. Their relationship with the clients is a continuing and long standing one. Wealth managers have a fiduciary responsibility to their customers and must always act in the interest of the client before his own.

    Whoever you hire to help with your investments, whether it is an investment advisor or a wealth manager, it is important first to make a decision.

    Read more
  • Here’s how to get the best deals on luxury Japan tours

    Japan, the land of promise and exciting adventure, is the newest destination on the list of avid travelers. You can go sightseeing at your own pace when taking one of the small Japan tours. They provide a perfect mix of spending some quality “me” time and taking part in group activities at the same time. You can get the best deals on all-inclusive vacation packages by logging into various websites, some of which are mentioned below:

    GAdventures
    They offer a Japan tour which touches the cities from Osaka and Tokyo. This Japan Express trip allows you to learn about Hiroshima and visit this amazing Nijo Castle. One can enjoy a delectable locally-cooked cuisine and soak in the natural beauty of hot springs. This trip delves into the cultural heritage of Japan.

    Super Value Tours
    Japan Classics will take you on a nine-day journey from Tokyo to Osaka. This Japan tour will take you on a relaxed sojourn, which is the famous hot springs. When on this tour, you can take in a breathtakingly spectacular view of the Mt. Fuji. You can sing karaoke in Tokyo and look for a geisha in Kyoto, which is yet another beautiful city.

    Oku Japan
    The tour takes you on a trip to Tokyo. The tour is Nakasendo self–guided walking tour. It includes accommodation as well as meals and transport. You can enjoy the local landscape and untouched beauty with train and rail transport. The journey takes you through numerous destination cities.

    Intrepid Travel
    The tour organized by Intrepid travels is called Japan: Land of Rising Sun. This Japan tour allows you to feast on a traditional Japanese cuisine and catch a beautiful view of Mt. Fuji. Besides visiting the Hiroshima Peace Park, you must not miss exploring the numerous temples in Kyoto. The tour also includes accommodation, meals, and transport. The best part is that it comes with an expert guide to help you unravel the cityscape.

    Geckos Adventures
    Discover Japan is the name of the tour organized by Geckos Adventures. True to their name, it takes you on a journey of discovering Japan. Starting from Tokyo, this Japan tour ends at Osaka.

    One Life Adventures
    This adventure tour involves spending a rollicking time from Tokyo to Osaka. The tour is a journey of discovery that includes a stay in a hostel, a guesthouse, and a temple.

    Read more
  • What You Need to Know about the Types of Floor Mats

    A floor mat is a flat piece of material laid on the floor at home, in offices, establishments, and vehicles. The objective is to maintain cleanliness and safety. When you enter your home, you would definitely not like to see the interior of your home riddled with dust or dirt. The floor becomes dirty from the dirt lingering on the soles of your shoes acquired from walking outside. You would like to rub your boots or wipe your foot on a coarse floor mat laid at the entrance of the house. This is to get rid of the dirt or dust. Such a floor mat is called doormat.

    After shower or after cleaning the floor of your bathroom, you are likely to step out of the bathroom with wet feet. A rubberized floor mat placed outside the bathroom door will help you to dry your feet. You can thereby prevent yourself from slipping, especially if it is anti-slippery mat.

    Usefulness of floor mats

    – Provides safe surface to enable walking with ease
    – Prevents trip and fall mishaps
    – Reduces fatigues to surgeons at the hospital
    – Arrests dust and dirt and prevents spreading of the same
    – Dries your wet feet

    Types of floor mats

    These days retail stores stock floor mats of several different varieties. These are as follows:

    – Doormats or Entrance Mats or Welcome Mats
    – Bathroom mats
    – Vehicle floor mats
    – Anti-vibration floor mats
    – Anti-fatigue floor mats
    – Decorative floor mats

    Types and material of floor mats

    Materials for doormats are of tough, durable materials. Such materials are coir, fibers, nylon, rubber, and cloth. Bathroom mats are of nylon and rubber material.

    Vehicle floor mats are made of molded rubber or a blend of nylon and rayon or of loop material. The vehicle floor mat prevents to isolate the dirt, mud or snow from spoiling the carpet on the floor of a vehicle.

    Floor mats for a decorative purpose are of textile quality cloth or synthetic fibers. They find use in decorating a certain part of a house such as center table can stand on a decorative mat.
    An anti-fatigue floor mat covers floors in operation theatres in hospitals and clinics during surgeries. This is to reduce fatigue to the doctors resulting from continuous standing. Also, these mats are laid on the kitchen floor to cut down fatigue during cooking. Anti-fatigue mats find use in industry and continuous production lines too. These mats are made of vinyl, wood, PVC cell foam, polypropylene, and nitrile rubber. These mats have a cushioning effect to maintain blood flow in the body.

    Install an anti-vibration floor mat between a heavy rotating machine and the concrete floor. This performs the function of isolating vibration between the machine and the floor. The vibration mat prevents damage to the floor.

    Floor mats come in various colors, sizes, and shapes. Often, these come in rectangular shapes. These are also available in elliptical (oval), square or round shapes. They can have spikes or grooves to arrest dirt and moisture. Using a high-quality floor mat will enhance the air quality you respire while being at your abode.

    Other types of floor mats

    To cover the floor, woven or braided floor mats of fibrous material are also used. Coconut fibers or jute goes to make these coarse floor mats.

    Locker room or poolside floor mats are high-quality rubber drainage mats to keep the area dry.

    Gym mats lend comfort and safety to people exercising.

    An anti-static floor mat is non-conductive in nature. This insulates workers from deadly shocks generated by high voltage equipment. This also gives safety from equipment having the static charge.

    Interlocking floor mats or modular interlocking floor mats are made of rubber or foam. They find use in fitness centers, trade shows, and construction sites.

    If you need a floor mat for a certain purpose, you can visit a retail store. There are a lot of manufacturers offering various types of floor mats. You can surf the web to shop for the right floor mat.

    Read more
  • Avoid these things for effectively managing skin disease

    Skin disease can be caused due to a variety of reasons, including viruses, bacteria, fungi, genetic factors, contact with irritants, or even due to a weak immune system. Some skin diseases are mild, while others can cause extreme discomfort and distress and may require specialized treatment. If you are suffering from a skin disease, here are a few things you should avoid to control the spread and intensity of the disease.

    Avoid using strong soaps, detergents, and shampoos

    Skin disease can worsen when you wash your body or clothes with strongly scented soaps, detergents, and shampoos. Soaps made with chemicals remove the natural oils from the skin and make it dry and itchy. Fragrance-free, mild soaps and detergents are best, and rinse your body and clothes well. For severe skin diseases such as eczema or psoriasis, it is best to avoid using soap unless it is essential.

    Avoid hot water

    Extreme temperatures can inflame the skin and trigger a flare-up in people with skin conditions. To soothe your skin, use lukewarm or cool water for a shower. Hot water will dry the skin and cause redness, itching, and sometimes peeling.

    Avoid excessive sunlight

    Having sufficient exposure to sunlight is essential, but it can be harmful to people with skin diseases. Sunburns can cause inflammation to your skin and can lead to flare-ups. People with skin diseases should keep sun exposure to a minimum. Use mineral sunscreen to block out the burning rays.

    Avoid stress

    Stress can make skin conditions such as eczema and psoriasis worse. When stressed, your body’s hormones cause inflammation, further irritating your skin. Try relaxation techniques such as yoga and meditation. Also, ensure you get enough sleep to reduce stress.

    Avoid all types of allergens

    Pet dander, dust, and mold can come into direct contact with the skin and cause flare-ups. People with skin diseases should avoid contact with allergens. If you cannot avoid an allergen, try to reduce contact with it.

    Eliminate certain foods

    Many foods can cause inflammation throughout the body and make symptoms worse. People with skin diseases should avoid the following foods:

    Dairy

    Dairy products are high in fat and can lead to inflammation in some people. Many people are also allergic to dairy, triggering symptoms of various skin conditions.

    Eggs

    People with skin diseases should avoid consuming eggs, which can cause an inflammatory response.

    Foods high in saturated and trans fats

    Saturated fats found in red meat and butter promote inflammation and may worsen skin disease symptoms. It is best to avoid trans fats such as processed and fast food and margarine.

    Sugary foods

    Sugary foods such as cakes, chocolates, energy drinks, and fruit juices cause insulin levels to spike, resulting in skin inflammation.

    Foods with a high glycemic index

    White bread, white rice, pasta, and potatoes are some foods with a high glycemic index and should be avoided.

    Soy products

    Consuming soy products can lead to the production of excess estrogen, which can aggravate certain skin conditions.

    Avoid strenuous exercises

    During a flare-up, it is best to avoid strenuous exercises as sweating can irritate the skin. Sweat contains salt that can dry out your skin and cause flare-ups. Doing less strenuous workouts early in the morning or evening when it is cooler is ideal.

    Skin disease is different for everyone. Some may have flares more often, while others may have less. Avoiding the above things can help ease skin disease symptoms. The treatment varies depending on the type of skin disease and its severity. Skin disease is usually treated with the help of options such as antihistamines, medicated ointments, antibiotics, laser therapy, and targeted prescription treatments. One of the treatments that are used for adults with mild to severe plaque psoriasis is tremfya. It is injected just below the surface of the skin, and the dosage will depend on the doctor.

    Talk to your dermatologist, who will diagnose your skin condition and decide on the right treatment.

    Read more