YOUR ‘CLEAN’ WORKOUT ROUTINE TURN HOUSEHOLD CHORES INTO EFFECTIVE EXERCISE
any other chore that involves repeated bending. WIPE DOWN: Whether you’re wiping windows or
Everyone knows how labor-intensive cleaning can be. A long day of scrubbing down your house is a great way to work your muscles and get your blood pumping, so crank up some tunes, grab a mop, and get ready to transform your cleaning routine into a great workout. To get physical benefits from cleaning, you need to turn up the intensity of your methods. Exaggerate your motions, pick up your pace, and keep your abs tight and knees flexed. Nearly any chore can be turned into an exercise, but here are some ideas to get you started. • VACUUM: Vacuum briskly nonstop for at least 20 minutes, switching arms as you go. For an added challenge, do lunges as you vacuum and remember to keep your toes pointed straight ahead and your knees bent at 90-degree angles. • PICK UP: Instead of simply bending over to pick up toys or clothes, do a squat with every item you grab. Remember to use your legs, not your back. You can also do squats while unloading the dishwasher or with
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scrubbing appliances, do big, exaggerated arm circles until your muscles start to burn and make sure you’re switching arms as you go.
• COOK: It’s not cleaning, but it’s still a chore with useful downtime. While food is simmering or thawing in the microwave, do some pushups, situps, or planks to get your muscles moving. You can implement dozens of exercises to turn mundane activities into beneficial workouts. Some chores will burn more calories than others, but every bit of activity helps. Now’s the time to work your way to a cleaner house and a healthier you.
AGING GRACEFULLY: 5 WAYS TO IMPROVE YOUR PHYSICAL RESILIENCY
NO. 2: DO STRENGTH TRAINING.
NO. 4: SLEEP WELL.
When we say someone is resilient, we tend to think of their emotional capacity to recover quickly from life’s difficulties. Resilience is actually quite important to our physical health as well. When applied to our bodies, physical resilience means that we can jump back into shape quickly after illness or injury. Not only can this improve our present day-to-day life, but it can help you age well in the future. Here are our tips for improving your physical resilience!
Maintaining and gaining strength is critical to improving your physical resiliency. Being stronger means your body has a higher ability to withstand physical stress. It’s never too late to get started, and even older muscles respond well to strength training. If there’s nothing else you absorb from this list, pick this!
Numerous body processes require good sleep to take place — without a healthy amount of sleep, it’s harder to restore our bodies every day.
NO. 5: AVOID PROCESSED FOODS.
Eating healthy is a given for aging well. If we eat more fresh vegetables, that’s always a step in the right direction for everyone. But we should also avoid processed foods, simple carbs, and other unhealthy and fatty quick fixes that the American diet tends to be filled with. We hope these tips help you move a little more! And if you need tips for your current routine, give our staff a call with your questions.
NO. 3: MAINTAIN MOBILITY AND RANGE OF MOTION (ROM).
NO. 1: GET REGULAR ACTIVITY.
Activity doesn’t always mean exercise! According to recent research, sitting is the new smoking. Inactivity of two hours or greater can be a major predictor of early cardiovascular events like heart attacks and strokes. Staying active can mean taking walks more often or replacing the chair at your desk with an exercise ball.
A joint has to go through its full range of motion on a daily basis to remain healthy. When you stretch and move your joints around, a nutrient-rich and internally lubricating fluid known as synovial fluid will properly circulate and coat the joint surface. Without doing so, stiffness, dysfunction, and joint deterioration is more likely to affect you as you age.
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