Balance exercises for seniors: 5 moves you can try at home

Balance is something that you don’t think about in your younger days. Your focus is just on walking or moving forward. But as you grow older, sometimes balancing yourself becomes hard. You tend to lose balance and fall down. Falling at an old age generally means a trip to the hospital. Sometimes, it also means undergoing an expensive surgery due to broken bones after a fall! So, it’s better to work on your balance by doing exercises. Check out these balance exercises for seniors that help to keep you fit and less prone to falls. HealthShots connected with fitness expert Varun Rattan, who says that maintaining balance is an essential skill for everyday living. This involves making use of vision, vestibular sense, proprioception, muscle strength, and response speed. Unfortunately, as we age, these systems start to deteriorate and can lead to balance issues.Also read: It’s never too late begin! Here’s why exercise is a must for older adults

You can improve balance by doing simple exercises. Image courtesy: Adobe StockTo get stronger, strength training is something that many women go for. But for balance issues, pick the right exercises.

Here are 5 balance exercises that elderly women can perform at home

1. Seated leg raise• Sit on a secure chair with your hands on the arm rests and your feet on the ground. • Raise one leg up and keep it like that for 5 seconds. Do this movement 10 times on each side.You can make the exercise more challenging by not using the arm rests, sitting on an office chair that have wheels, sitting on a stability ball, and even closing your eyes, suggests the expert.2. Lunges• To do lunges, stand in a staggered position with your right foot a few feet ahead of the left. • Be sure to keep your torso erect, your shoulders back and down, your core engaged, and your hand touching a wall. • Bend your knees and bring your body down until your left knee is a few inches from the floor. • At the bottom of the movement, your front thigh should be parallel to the ground. • Then push your body back up to the original position. Track your health on the go ! Download Healthshots App To make the exercise more difficult, you can place your hands on your hips.3. Single leg static balance• Get your feet hip-width apart, distribute your weight evenly on both legs and place your hands on the hips.• Elevate your left foot off the floor and hold the position for as long as you can while maintaining proper form. • Go back to the starting position and repeat it on the other side. As you become steadier, extend the duration until you can do it for one minute on each side.You can push yourself further by trying to do it with your eyes closed, says Rattan, co-founder of The Body Science Academy, Noida.

Balance can help to prevent injuries to some extent. Image courtesy: Shutterstock4. Single leg clock taps• Visualise a clock on the floor in front of you. Think of 12 o’clock right at the center. • Stand on your left leg and tap the 2 o’clock position with your right foot and stand back up. • Then tap the 4 o’clock position and so on. • Now switch legs and do the same with your left leg, starting at 10 o’clock, then 8 o’clock and so on. While this can help you to tackle balance issue, you can also try out exercises for women over 60 just to stay fit.5. Wood chop• Stand with your feet shoulder-width apart and parallel to each other. • Grab a water bottle or a dumbbell in both hands on the side of your right hip. • Pivot on your rear foot to the left while swinging your arms up in a controlled manner. Source link Read the full article

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Paper folding machines are commonly used byall types of organizations

Paper folding machines are commonly used byall types of organizations. You might find a paper folder in acorporate mail room, a government office, a school, a church or a printshop. All of these organizations process large numbers of documents andcan greatly benefit from the assistance of a folding machine.

However, each of these types of organizations has a special set ofneeds that need to be considered when choosing a machine. This articleis designed to provide a list of five things that Churches need to askthemselves before they buy a unit for thier office.

1. Whattypes of folds do you need to produce? This is the first and mostimportant question that you need to consider. In general, most churcheswill need to fold their church bulletin and letters to congregationmembers. This means that they need to choose a paper folder that can doa z fold and half fold. However, some churches fold large formatdocuments, legal sized church bulletins, tri-fold brochures or othermaterials. It is ULTRASONIC TRANSDUCER WITH GOOD THERMAL STABILITY important that before you go shopping for a foldingmachine that you know what types of folds that you will need it to do.

2. How much folding are you going to need to do? This is an importantquestion to ask when choosing a paper folder. More than likely thepaper folder will be used to fold Church bulletins more than any othertype of document. Ask yourself, "how many bulletins do we print eachweek?" If you are going to need to fold hundreds of bulletins everyweek you are going to want to make sure that you buy a paper folderthat will hold up over time.

3. How often are you going toneed to change folds? I know a lot of churches that very rarely everchange the settings on their folding machine. They use their machinefor their weekly bulletins and nothing else. For these churches, aheavy duty paper folder with folding plates that are adjusted manuallyis ideal. However, other churches are constantly changing the settingson their machine to produce different types of documents (think back toquestion one). If you plan on folding lots of different types ofdocuments or are going to need to change the fold settings more thanonce a week it would be a really good idea to get a folder that haseither easy to adjust fold plates or is completely digital.

4.What types of papers are you going to need to fold? If you are going toneed to fold heavy duty card stocks or glossy papers with your foldingmachine you are going to want to make sure that the folder can handleit. Many paper folders are not capable of handling heavy or coatedpaper stocks. In fact, even expensive folders often require card stockto be pre scored before being run. It is always a good idea to haveyour special papers tested in the paperfolder of your choice before youmake your purchase. That way you will know for sure if they will workor not.

5. What sizes of papers are you going to need to fold?Again, it is important to try to anticipate the different types ofdocuments that you are going to need to fold. If you think that youwill need to make brochures out of 11" x 17" paper it is important tochoose a folding machine that can handle this size of paper. Likewise,if the Church uses legal sized bulletins you will need a paper folderthat can handle legal sized paper. Generally if you choose a folderthat can handle 11" x 17" or larger paper then it will be able tohandle all of the smaller sizes as well.

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Consumer Credit Counseling in Pennsylvania on Facebook: Foreclosure Prevention Counseling in Stockton, California

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Foreclosure Prevention Counseling in Stockton, California

Jan 16th 2018, 02:49, by Consumer Credit Counseling Pennsylvania call 800 254-4100

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