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Whole Grains Health

Upper and lower body exercises seniors can do safely at home



You’re never too old to exercise, and there isn’t a good age to start exercising. Age is just a number and you can train at any age. Doctors often advise seniors to exercise in order to stay active. Prominent fitness trainer and Pilates expert Yasmin Karachiwala, who has coached many Bollywood stars like Katrina Kaif, Alia Bhatt, and Deepika Padukone, shared some exercises for the elderly. She says these upper and lower body workouts were inspired by her mother, Kulsum Qureishi. Also Read – Drinking More Tea Improves Alertness and Ability to Perform Complex Tasks in the Elderly

lower body Training for the elderly

Yasmin has 6 lower body exercises for seniors that she has divided into two categories – the first 3 exercises are for those who have never exercised before and want to get started, and the next 3 exercises are for them when they have gained some strength. These include: Read also – How do we look after the elderly during the pandemic?

  1. Sitting knee raises (10 repetitions each)
  2. Sitting knee extensor (10 repetitions each)
  3. Supported heel lifts while standing (10-15 repetitions)
  4. Sitting heel raises (10-15 reps)
  5. Standing straight leg back (8-10 reps)
  6. Assisted side lift while standing (8-10 repetitions each)

Watch Yasmin Karachiwala’s Video And Help Your Parents Try These Exercises: Read Also – 3 Ways To Make Elderly Feel Safe And Connected During The Pandemic

Upper body training for the elderly

With the help of her mother, Yasmin demonstrated upper body training for the elderly. “My mother inspires me every day and I hope she can inspire you today too,” she wrote. Exercises for the upper body are:

  1. External rotation (10-15 repetitions)
  2. Triceps extensors (10-15 each)
  3. Shoulder circles & reverse (15 repetitions each)
  4. Reverse Grip Bicep Curls (10-15 reps)
  5. ROM – Range of Motion (8-10 reps)

Yasmin shows how to do it in this video:

If you are in pain, the fitness trainer recommends consulting your doctor before doing these exercises. Yasmin asked fans to share these exercises with loved ones and encourage them to be active.

Tips for the elderly to stay safe during the pandemic

Studies and available data suggest that older adults are more prone to COVID-19 infection due to their decreased immunity and comorbidities such as diabetes, high blood pressure, chronic kidney disease, and chronic obstructive pulmonary disease. A higher Covid mortality rate is also observed in older people. Given this risk, health professionals and government agencies advise the elderly population not to go to the hospital for routine examination or follow-up care and instead to teleconsult the health care provider whenever possible. A government health advice to the elderly published last year also suggests postponing elective surgeries such as cataract surgery or total knee replacement during the pandemic.

If you have senior members at home, don’t let them go to crowded places like parks, markets, and religious places. Make sure they are getting proper nutrition, staying hydrated, and doing some physical activity (let them try Yasmin Karachiwala’s exercises for the elderly).

Give them fruits and vegetables that are high in vitamins C and E, beta-carotene, and zinc to help boost their immunity. They should also reduce their intake of sugar, fat, and processed foods, and include more whole grains and lean proteins in their diet.

Social distancing can make seniors feel more lonely, so it’s important to keep in touch with them. Talk to them regularly and help them connect with their friends and relatives by phone or video call. And make sure they take their medication on time.

Published: June 11, 2021 1:49 PM | Updated: June 11, 2021 1:59 p.m.

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Whole Grains Health

These are the five nutritional priorities for a longer, healthy life



The food pyramid is already well established in the population, but do you already know the food industry? This science-based model provides simple guidelines for a balanced diet by focusing on 5 nutritional priorities that can help you achieve the maximum number of years of healthy living.

Everyone is convinced that a balanced diet is the prerequisite for a long and healthy life. But how does one do it? Internet search engines give tips: Eat less red meat, no gluten or lactose, no sugar, more organic food, beneficial superfoods, …, rice …)? ‘Steam Biaform en Provital family baker, which specializes in whole grain bread and supermarket protein, tells us more about it.

Food industry

of Publication of the Supreme Health Council Food-based dietary guidelines With a new information form: Food Branch. This science-based model focuses on five nutritional priorities (or product groups) that can help you maximize the number of years of healthy living. The larger the leaf branch, the greater the overall public health impact. In short, the food industry categorizes the five food priorities The greatest health benefits for adults.

Food in Action developed the tool together with the Leonardo da Vinci High School in accordance with the new recommendations of the Supreme Health Council. It is the first model to be supported by the federal and state governments.

The five food priorities for the food industry:

1. Eat at least 125 grams of whole grain products (equivalent to 4 slices of whole grain bread) every day and replace refined grains with whole grain products.

2. Eat 250 grams of fruit a day, preferably fresh fruit, and eat 300 grams of vegetables a day, choose variety and prefer seasonal products.

3. Eat legumes at least once a week.

4. Eat 15 to 25 grams of unsalted, unsweetened nuts or seeds daily.

5. Reduce your salt intake.

Food industry and – better known – Pyramid diet They complement each other. The big difference between the two models is that the food pyramid incorporates the different food groups into an optimal daily diet while observing balanced proportions. The nutrition division visualizes the recommendations of the nutrition pyramid in a simple and not unimportant way. Nathalie Siccard from The Whole Wheat Bakery Batropa Family Bakers (From the well-known healthy bread Beaform In ProteinProdin Provital): “Instead of including all foods, the food sector is only focusing on the five most important nutritional priorities in order to eat better and live longer.” The five product groups in the industry tell us where the greatest health benefits can be achieved: Eat more Whole grain cerealsFruits, vegetables, legumes, nuts, and seeds limit your salt intake. With these recommendations you can get started quickly.

Adds Natalie, “The Supreme Health Council’s top priority is increasing our intake of whole grains because greatest win Good years of life. That is why whole grain paper comes first and is the largest sheet in the industry. “In 2019, scientists linked low consumption of whole grains and fiber to losing years of life in good shape. Importantly, the loss is 16 times greater than the loss caused by overeating red meat.

the messageSometimes the greatest health benefit lies in simplicity. The nutrition area offers you a functioning basis for a balanced diet. The nutrition pyramid and the nutrition triangle remain pedagogically valuable models of a general nutritional concept. The food industry, in turn, is introducing an additive and complementary approach, in particular through the formulation of recommendations.

Read more about the nutrition industry on

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Whole Grains Health

Getting and staying fit when you’re over 50 health and wellness Carrie Jose



The importance of health and fitness has been the focus in the last 18 months, but especially for those over 50. Most people over 50 who want to get and stay fit struggle because what might work for someone in their twenties or thirties just doesn’t make sense to them at 50. As you age, both your needs and your priorities change.

Once you turn 50, people experience arthritis, degenerative and aging joints, and more back and knee pain. And if you don’t already have it, worry about when you will. For now, let me just say that it is 100% possible to get and stay fit after 50. Many people who are 50 and older are the healthiest they have ever been in their lives. So what’s your secret?

Here are five habits people over 50 maintain to get and stay fit.

Get enough sleep

The myth that you don’t need as much sleep as you get older is wrong. Most research shows that even if you are over 50, you should aim for seven to nine hours of sleep a night. When you don’t get enough sleep, it catches up with you. You lack energy, which makes you less motivated to exercise and more likely to eat sugary, unhealthy foods. Lack of sleep weakens your immune system, affects your memory and concentration, affects your balance, and increases your risk of high blood pressure. In general, lack of sleep will severely affect your ability to eat healthily and exercise, two essential ingredients for getting and staying fit after age 50.

Keep your diet simple

If you’re over 50, you’ve likely seen every cleanse, crash diet, health shake, weight loss pill, or gimmick known to man. There is literally no more trick in the book that you haven’t seen. Also, if you are over 50, you are usually not in the mood to be a nutritional extremist. It’s a good idea to keep things simple. Focus on nutritious whole foods (unprocessed things) and drink plenty of water. Start your day with an 8-ounce glass of water, then drink at least three more bottles afterward. When planning meals, make your plate halfway with vegetables, one fourth with protein, and one fourth with whole grains. It’s also a good idea to add a little healthy fat that is made up of vegetable oils. Good eating habits give you the energy and stamina you need to get and stay fit.

lift weights

I can’t tell you the number of times people ask me, “Is it safe to lift heavy weights at my age?” People fear that lifting heavy weights after the age of 50 will be “bad” for their spine or knees could. Weightlifting is not only good for you, but also completely safe when done correctly. However, it is important that your training is individual and takes into account any injuries or discomfort you may have. Arthritis in the joints, protruding discs, and even torn meniscus are all normal things that happen as you get older, but you want to make sure your weight training reflects this. As a physical therapist, the two most important things I look at when investigating someone’s strength training are form and loading strategies. Getting in good shape is critical to protecting your joints and back. “Load” refers to how much weight you lift and how often (reps). This changes as you age because the integrity of your soft tissues (muscles and ligaments) varies. Exercise strategies must also be adapted in the event of injuries or pain. A good strength trainer and physical therapist, especially when they work together, can ensure that you have a strength training program that is not only safe but also perfect for your age and ability.

Strengthen your core

From the age of 50, things like balance and reaction time become impaired and the likelihood of back pain increases. Maintaining good core strength helps with all of this and becomes more important than ever by the age of 50. The biggest problem I see with people trying to strengthen their core is that they just don’t know how to get it right. You may be doing the right things, but with all the wrong muscles. If you’re new to core strengthening, or maybe have been doing it for a while, but your core strength is still not what you want it to be, give Pilates a try. It has long been known as a core strengthening staple because of the need to perform very controlled and precise movements while focusing on your breath. Having proper control over breath, body, and movement are the main characteristics of a really functioning and strong core.

Address pain

This may seem obvious, but I can’t tell you how many people either ignore or bypass their pain. If you ignore your pain, you risk developing other problems as your body compensates for this. You can hold onto these compensation strategies for a short time, but eventually catch up with you. When you are over 50, recovery from an injury is more difficult and takes longer. While preventing injury is your best strategy, don’t just ignore pain when you are suffering from it. Bypassing pain, it is impossible to get the most out of your workout and this delays your ability to get and stay fit. Having to constantly change your workout or compensate for pain is not only frustrating, but it delays finding the cause of your problem. Simply put, if you have musculoskeletal pain, get treatment.

Dr. Carrie Jose, physical therapist and Pilates expert, owns CJ Physical Therapy & Pilates in Portsmouth and writes for Seacoast Media Group. To contact us or to register for our masterclass “Getting Fit After 50”, send her an email to or visit our website.

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Whole Grains Health

5 ways exercise helps men live longer and better: A Harvard Medical School guide to healthy ageing, longevity



A Guide to Men’s Health Fifty and Forward

Key highlights

  • As we age, our priorities for life, health and materials change.
  • When men reach the age of 50, it is time to find out about their state of health and to work on keeping the body healthy.
  • Here’s what benefits men in their 50s can get from exercising regularly.

Dear men, if you have arrived in the 50s and are happy that your children made it to the coveted colleges or universities, then pause.

Keep in mind that more than nine in ten older adults have developed or diagnosed with a chronic illness, and nearly eight in ten have more than one. So, if you haven’t really focused on your own health by now, the chances are that sooner or later you will have one. But you still have the time and opportunity on your side to put things right for a healthier life.

It’s not just wealth and awards, most men want to live longer and healthier lives. By the time you hit your 50s, you may find that your brain is working better and faster than it was at 25. To counter the age-related decline and maintain your brain performance (and memory), follow a Mediterranean diet high in fruit and vegetables, whole grains and healthy fats like olive and canola oils. A Harvard newsletter shows 5 ways you can make some fundamental lifestyle changes to reduce your chances of developing many age-related diseases and increase your chances of staying active and independent.

Let’s be honest: You as a 50- or 60-year-old can’t be as energetic, flexible, and strong as the 20-year-old version of you. Get practical and realize that you will not be able to do the same things – nor should you strive or try. But exercise is the key to your independence and quality of life in old age. We pull some points from a Harvard Medical School Publications article on 5 Ways Exercise Helps Men Live Longer and Better Living, taken from Harvard Medical School’s A Guide to Men’s Health Fifty and Forward, which deals with the guide of men looking at how they can address your health risks from heart disease to dementia.

A Guide to Men's Health Fifty and Forward Harvard

What exercise can do for men:

  1. Check the blood sugar level. Sport draws on reserve sugar that is stored in muscles and liver. As your body rebuilds this memory, it takes sugar out of your blood. Although it is a fact that the more strenuous your exercise, the longer your blood sugar will be affected, we recommend that you do not increase your exercise intensity indiscriminately without consulting your doctor.
  2. Have a healthier heart. There is no fat but fit. Obesity is accompanied by a myriad of problems that ultimately plague the heart. Be it increased lipid levels, triglycerides, cholesterol – call it what you want. The negative effects of sedentary life begin to show in the heart. Blood pressure damages the arteries and the heart walls and valves. Exercising will reduce most of these problems and benefit your heart health. But start slowly, especially if you haven’t exercised in a while or if you’re starting a new activity that your body is not used to. Start with 10 minutes and gradually increase how long, how often, or how intensely you exercise.
  3. Keep your brain sharp. If your body enjoys unobstructed blood circulation and does not accumulate high cholesterol with regular exercise, the risk of stroke decreases. Several studies suggest that exercise could also help fight off Alzheimer’s disease and other forms of dementia, the Harvard newsletter said.
  4. Possibly lower cancer risk. There is strong evidence that higher levels of physical activity are associated with lower risk of various types of cancer. In a 2014 meta-analysis of 11 cohort studies and 4 case-control studies, the risk of bladder cancer in people with the highest level of leisure or occupational physical activity was 15% lower than in people with the lowest level. Similar conclusions were drawn for colon and lung cancer. There’s no evidence that exercise lowers the risk of developing prostate cancer – but once a man is diagnosed, physical activity can reduce the chances of spreading it.
  5. Stay strong and mobile. Men who have generally been more physically active throughout their lives lose less bone mass as they age, as exercise has been shown to protect bone density. Regular exercise can prevent osteoporosis in men by promoting bone growth, according to the study published in Bone. Science Daily quotes Pam Hinton, an associate professor and head of the nutritional sciences program in the MU’s Department of Nutrition and Exercise Physiology, on this subject. “Our study is the first to show that exercise-based interventions help increase bone density in middle-aged men with low bone mass who are otherwise healthy. These exercises could be prescribed to reverse the age-related bone loss. “

Disclaimer: The tips and suggestions mentioned in this article are for general information only and should not be construed as professional medical advice. Always consult your doctor or nutritionist before starting any fitness program or changing your diet.

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