STAY LIMBER LATER IN LIFE
Try These Stretches to Increase Mobility and Reduce Injury
toward your shoulder until you feel a stretch on the opposite side of your neck. Hold this position for about 15–30 seconds. Repeat on the other side. You can do this several times throughout the day to maintain neck mobility. Upper Back Stretch The upper back stretch is excellent for alleviating upper and middle back tightness. Sit in a chair or stand tall. With your arms about shoulder height, clasp your hands in front of you. Move your chin toward your chest and reach forward with your arms so you are rounding your upper back. Hold for 15–30 seconds and relax. Repeat a few times to reduce tension in the back. Ankle Circles Ankle mobility is vital for balance and preventing falls. While seated, extend one leg in front of you and rotate your ankle slowly in a circular motion. Do 10 circles in each direction, then switch to the other
ankle. This exercise helps maintain joint flexibility and can be done daily. Calf Stretch This stretch is vital for maintaining the flexibility of the lower legs, which is important for mobility. Stand facing a wall with your hands placed at eye level on the wall. Place one foot back with the knee straight and the other in front with the knee bent. Press the heel of the extended leg toward the floor until you feel a stretch in your calf. Hold for 15–30 seconds and switch legs. Incorporating these stretches into a daily routine can significantly improve flexibility, reduce discomfort, and enhance overall function. Always remember to move slowly into each stretch and curtail any movements that cause pain. Consistency is key, and with regular practice, these stretches can help you lead a more active and pain- free life as you age.
Maintaining flexibility and mobility is crucial as we age to enhance quality of life and reduce the risk of injuries. Stretching exercises are an excellent way for older adults to keep muscles elastic, promote relaxation, and improve blood flow. Here are four essential stretches tailored for seniors that are effective and easy to incorporate into a daily routine. Neck Stretch This gentle stretch can help relieve neck and shoulder tension, which older adults commonly experience. Sit comfortably in a chair with your feet flat on the floor. Slowly tilt your head
More Than Just the Numbers Focus on These 5 Wellness Practices by Harley Pasternak
In the world of health and fitness, it’s easy to get lost in the numbers — constantly checking the scale, measuring waistlines, and obsessing over every calorie. However, renowned celebrity fitness trainer Harley Pasternak offers a refreshing perspective with his five fundamentals of health and wellness, which focus more on lifestyle habits rather than the numbers that often define our fitness journeys. 1. Daily Steps: Harley emphasizes the importance of movement. Rather than spending hours in the gym, he advocates for getting your daily steps in. This could mean taking a brisk walk in the morning, opting for the stairs instead of the elevator, or even pacing during phone calls. 2. Unplugging: It’s too easy to be glued to our phones all day. Setting boundaries not to check emails after a particular hour or dedicating time to read a book or meditate, for example, will help maintain a healthier, more balanced lifestyle. 3. Stress Management: Managing stress is another pillar of Harley’s approach. Chronic stress can lead to a host of health
issues, including heart disease, anxiety, and sleep disturbances. Incorporating daily practices like deep breathing exercises, yoga, or even short walks can significantly mitigate stress levels. 4. Healthy Diet: Nutrition plays a crucial role in overall wellness. Instead of counting every calorie, concentrate on the quality of the food you’re consuming. Hydration is also crucial! 5. Resistance Exercises: Resistance training is fundamental to building muscle, burning fat, and increasing metabolic rate. Harley suggests incorporating simple resistance exercises into your routine, such as squats, lunges, or push-ups, which you can do anywhere. You gain direct control over your health and wellness by shifting focus from the scale to these five key areas. Remember, the numbers on a scale are merely indirect results of your daily habits. Focusing on these actionable and controllable aspects of your lifestyle means you don’t need to worry about the scale. You’re building a foundation for a healthier, happier life.
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