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.
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Affordable New SUVs
Read moreIn 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.
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Tips before trying makeup testers in stores
Read moreBefore 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.