Strength Training
Muscle Building
Cardiovascular Training
Exercise

Balancing

Scott McCredie learnt that our sense of balance begins to degrade in our 20s, unless we take steps to preserve or restore this delicate and critically important ability to maintain equilibrium. He believes that without a sense of balance, just about everything else in life can become an insurmountable obstacle.
As we age there a resulting steady decline in the three main sensory contributors to balance- vision, proprioceptors on the bottoms of the feet and the tiny hairs in the semicircular canals of the inner ear that relay gravity and motion information to the brain.  Additionally the loss of muscle strength and flexibility that typically accompany aging increases the likelihood of a fall.

However, many health experts have proven that much of the sense of balance can be preserved and even restored through exercises that require no special equipment or training. These exercises are as simple as standing on one foot while brushing your teeth or walking heel-to-toe with one foot directly in front of the other.

              
 

Testing for Equilibrium

With a counter or sturdy furniture near enough to steady you if needed, perform this test:

1. Stand straight, wearing flat, closed shoes, with your arms folded across your chest. Raise one leg, bending the knee about 45 degrees, start a stopwatch and close your eyes.
2. Remain on one leg, stopping the watch immediately if you uncross your arms, tilt sideways more than 45 degrees, move the leg you are standing on or touch the raised leg to the floor.
3. Repeat this test with the other leg


Now, compare your performance to the norms for various ages:
- 20 to 49 years old: 24 to 28 seconds/  50 to 59 years: 21 seconds/ 60 to 69 years: 10 seconds/ 70 to 79 years: 4 seconds/80 and older: most cannot do it at all.

 

Hopefully you are striving for the norm of those younger than 50. To increase stability and strengthen the legs, stand with feet shoulder-width apart and arms straight out in front. Lift one foot behind, bending the knee at 45 degrees. Hold that position for five seconds or longer, if possible.
Repeat this exercise five times. Then switch legs. As you improve, try one-leg stands with your eyes closed.
You can also incorporate one-leg stands into daily routines — while on the telephone, for example, brushing your teeth, waiting in line or for a bus, or cooking and washing dishes.

Exercises to Build  Motor Skill

"Remember, balance is a motor skill," Moffat, professor of physical therapy at New York University, said in an interview. "To enhance it, you have to train your balance in the same way you would have to train your muscles for strength and your heart for aerobic capacity."

Moffat pointed out that balance is twofold: static while standing still and dynamic when moving, as in walking and climbing stairs. Two main routes improve balance — exercises that increase the strength of the ankle, knee and hip muscles and exercises that improve the function of the vestibular system.

 

Sit-to-stand exercises once or twice a day increase ankle, leg and hip strength and help the body adjust to changes in position without becoming dizzy after being sedentary for a long time. Sit straight in a firm chair (do not lean against the back) with arms crossed. Stand up straight and sit down again as quickly as you can without using your arms. Repeat the exercise three times and build to 10 repetitions.

Heel-to-toe tandem walking is another anytime exercise, it is best done on a firm, un-carpeted floor. With stomach muscles tight and chin tucked in, place one foot in front of the other such that the heel of the front foot nearly touches the toe of the back foot. Walk 10 or more feet and repeat the exercise once or twice a day.

 

Also try walking on your toes and then walking on your heels to strengthen your ankles.

 

Another helpful exercise is sidestepping. Facing a wall, step sideways with one leg (bring the other foot to it) 10 times in each direction. After mastering that, try a dance like maneuver that starts with sidestepping once to the right. Then cross the left leg behind, sidestep to the right again and cross the left leg in front. Repeat this 10 times. Then do it in the other direction.

In addition, the slow, continuous movements of tai chi, that popular Chinese exercise, have been shown in scientific studies to improve balance and reduce the risk of falls.​​​​​​​​​​​​​​​​​​​​

By Jane E. Brody- New York Times

 

 

Cleanse- Wash your skin thoroughly on a daily basis to remove the dirt, debris,

pollutants, and perspiration that has accumulated. Avoid bar soaps as they

tend to dry out the skin. Consider a creamy cleanser for dry skin or a clear

cleanser for oily skin.  For normal to oily skin wash with a gentle cleanser. After

you have found a cleanser that works well with your skin type stick to it as much

as possible. If you have dry or sensitive skin, use only warm water to wash your

skin and use a mild natural cleanser every few days. Brushing your teeth before

washing your face is a good practice because toothpaste residue can irritate

sensitive facial skin. Be careful though, not to cleanse too often and remember

to wash at night before going to bed. Most women prefer the water method:

Use warm water to loosen dirt and clogged pores. Use a dime-sized bit of

cleanser, and then rinse with cool or lukewarm water. You'll also want to take

off your makeup with a proper makeup remover.
In the morning, a splash of lukewarm water is all you need (we find it's great for removing excess oils from your nightly moisturizing). Never wash your face with hot or cold water (both can cause broken capillaries). Also be careful about over cleansing skin, see signs you are over cleansing your skin.

 

​​​​​

Exfoliate- This is a great part of any good skin care routine because the results are immediate when done properly. Most people skip this step in their weekly skincare routine. Scrubs work by removing the top layer of dead skin cells that tend to dull your complexion. Make sure you use a gentle scrub with tiny grains. Big grains in cheap scrubs can tear skin and cause more harm than good. Where the skin is not exfoliated on a daily or weekly basis, dead skin cells build up causing your skin to look dull and older. Some experts recommend exfoliating in the morning, since the skin repairs itself at night, when the dead skin cells can be scrubbed away.

 For best results scrub once or twice a week, rubbing in a circular motion for 30 sec. then rinse with lukewarm water. Proper exfoliation means that your foundation will smooth out more cleanly and your moisturizer will soak in more completely.

 

Moisturize- Unless you have very oily skin it is important that you moisturize every day to keep your skin hydrated and healthy. Your skin needs moisturizer all year long as both the indoor winter heat, and summer sun can be equally damaging to your skin.​


Protect- Use a natural sunscreen when possible, regardless of whether or not you plan on spending much time in the sun. Our skin needs sunlight every day but over exposure can have adverse effects. Experts recommend a natural sunscreen or a moisturizer that contains sunscreen with at least an SPF of 15, every day. The sun’s most beneficial rays occur at sunrise and sunset. The skincare experts agree that sunscreen is the most important part of any skincare regimen. 

Cart: (0)‏
Follow on
FACEBOOK
​or TWI​TTER
         Call now 
1876-488-7867/ 1876-347-9500

  

 

 

 

 
  • Facebook App Icon
  • Pinterest App Icon
  • LinkedIn App Icon
  • Twitter App Icon
  • Instagram App Icon

© 2012 by DVine Living Essentials All rights reserved.