• With back against wall, slide into a squat position, until your legs make a 90 degree angle.  Hold for 10 seconds.  Return to start position.  Repeat 8-10 times.
  

• Squat with an exercise ball between your back and the wall.
• Hold a dumbbell in each hand.  The weight of the dumbbells should not cause you to lose your balance.  If so, use lighter dumbbells.
  

• Start using the stairs more often.   As you get stronger, increase the number of stairs.

• Sit in a sturdy chair with your feet on the floor.  Slowly straighten right leg, return to start position.  Repeat this movement 8-10 times, for 2 sets.  Repeat on left leg.
  

• Use ankle weights.  Use appropriate weight for your strength.  Do 2 sets 8-10 times each leg.
• Lift both legs at the same time.
• Use a Leg Extension machine in your gym. Add more weight as you get stronger.  Start with 2 sets 8-10 times.
  

• Stand up straight while facing a wall, or sturdy chair.  Place hands on wall or chair.  Bend right leg, bringing your heel toward your backside.  Do 2 sets, 8-10 times.  Repeat on left leg.

• Use ankle weights.  Do 2 sets, 8-10 times each leg.  If you use too much weight, you'll lose your balance.
• Use a Leg Curl machine in your gym.  Add more weight as you get stronger.

HOW TO PREVENT FALLING  -  PART  2
Core Strength Training    

• Stand on right foot, while holding onto a wall or sturdy chair.  Count to 10.  Repeat on left foot. Practice 8-10 times on each leg.

• Eliminate the wall, or chair support.  Increase time by counting to 15 or 20.
• Wear ankle weights.
  

• On an exercise mat, get onto hands and knees.  Lift and extend your right leg straight out.  Return your right knee to the mat.  Do this motion 8-10 times.  Repeat exercise on left leg.

• Extend your left arm and right leg at the same time.  Do 8-10 times.  Repeat opposite side.

• Sit on an exercise ball.  Alternate lifting your right, and left heel off the mat.  Do 8-10 times.

• Sit on ball.  Alternate slowly lifting right, and then left foot off the mat.  Do 8-10 times.
• Sit on ball.  Bring right foot off the mat while counting to 5.  Repeat on left foot.

W H Y  Y O U  C A N 'T  L O S E  I T

• Get a physical from your doctor.
• Understand that Prescription Medication can cause weight gain.  Go to this link and read about it here: Is Your Medicine Cabinet Making You Fat?   And here: What You Should Know Before You Start A Weight Loss Plan.
• Is your thyroid underactive?  If it is, losing excess weight will be a problem, because your thyroid affects your metabolism.  Have your doctor check your thyroid.

• Calories Do Count.  If you consume more calories, than you need, you're going to put on unwanted weight.

• Don't lose more than 1-2 pounds weekly.  Take it off gradually to avoid losing muscle.

• Build muscle with strength training, because muscle helps to burn calories.  In addition, toned muscles improve your appearance.

• Eat whole foods: brown rice, whole grain bread, fresh vegetables, and fruits.  Avoid processed foods - the stuff that comes in boxes and cans.  The less processing, the more nutritious, and the fuller you'll feel after you eat.

• Avoid fad diets.  Stick to sound nutrition, and regular exercise, instead of a quick fix.  Keeping weight off means a committment of time and effort on your part.

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E x c e s s  F a t

M a k e s  Y o u  L o o k  O l d e r

Fat bellies, and not-so-trim physiques are common among average Americans, and celebrities as well.  We eat too much, and don't exercise enough.  The Governator should know. 

Where do you fit in?  Have you let yourself go?  Eating too much?  You're no different than alot of other people.  That shouldn't give you comfort, because too much fat is not only making you look older, it's inconvenient, doesn't look good, is bad for your joints, and predisposes you to poor health.

Arnold Schwarzenegger

Appealing to your vanity, sometimes gives better results than your doctor warning you about risk factors for cancer.  Take a long look in the mirror in your birthday suit.  What do you think?  Yes, it's going to take some doing on your part to lose it. 

Losing the extra fat will change your life.  You'll find new friends, exercising will get easier without the extra flab, you'll have more bounce in your step.  You'll feel and look years younger.  Instead of wearing tent size clothing, you'll be able to buy snug-fitting, fashionable clothing.  Yes, even after 50.  And maybe, at last, you'll find that special someone.

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H o w  T o  P r e v e n t  B a c k  P a i n

FACT: A STRONG CORE REDUCES BACK PAIN

One of the leading causes of back pain is weak core muscles.   Some of the best exercises to strengthen, and stretch your core, are simple bodyweight exercises.  The only equipment you'll need is a mat.

• Your Core Muscles are deep, powerful muscles located around the front and back of your rib cage, your pelvic floor, and backside.   This group of muscles supports your spine, and keeps your body stable and balanced.

CORE ROUTINE EXERCISES

Floor Back Stretch

• Lie on your back, arms at your sides.  Bend your knees, feet flat, hip width apart.  Bend right knee, and lift knee toward your chest.  Hold for 5.  Repeat on left leg.  Do 10 repetitions.  Variation: Interlace your fingers around your knee to bring knee closer to your chest.

Floor Bridge Core Strengthener

• Lie on your back, arms at your sides.  Bend knees, feet flat, hip width apart.  Slowly lift your back off mat, pushing through your heels, and pressing your arms onto mat.  Hold for 5.  Do 10 repetitions.

Floor Abs Strengthener

• Lie on your back, arms at your sides.  Bend knees, feet flat, hip width apart.  Bring your chin toward your chest, and slowly roll up head, neck and shoulder off your mat.  Lift your arms several inches off mat, and stretch out through your fingertips.  Hold for 5.  Release your head and arms to mat.  Repeat 8-10 times.

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G a r d e n i n g  C a n  C a u s e 
P a i n f u l  T e n d o n i t i s

A tendon is tough band of fibrous connective tissue that attaches muscle to bone. As tendons age they tolerate less stress, are less elastic, and are more susceptible to injury.

Tendonitis is a repetitive stress injury caused by overusing one or more  joints. 

While you garden, your body is held in one position, for an extended period.   Overtime your joints may be affected. 

The most common areas that may be at risk for gardening tendonitis are your knees, hips, wrists, and shoulders. 

How To Avoid Tendonitis From Gardening

• Stop lifting buckets of water. One gallon of water weighs 8.35 lbs.  Use a hose instead.

• Bend your knees to protect your back, while lifting.
  

• Change your position often.

• Practice strength and flexibility exercises.

• Bend your elbows when lifting to protect your shoulders.

• Take frequent breaks.

SIGNS OF TENDONITIS

• Tingling
• Sudden and Severe Pain
• Gradual Build Up of Pain
• Pain in the Affected Area or Surrounding Area
  
• Numbness
• Visiable swelling or redness.
• Loss of flexibiliity in the affected area.
• Loss of strength in affected area.
• Loss of motion.

Other Activities That Can Cause Tendonitis

• Carpentry
• Shoveling
• Painting
• Scrubbing
• Raking
  
• Tennis
• Golf
• Skiing
• Throwing and pitching
• Cradling a phone between shoulder and ear.

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H U M O R

LAUGHTER IS THE BEST MEDICINE

J O K E S  A B O U T  A G I N G

Laughter promotes health and longevity.  You know how much better you feel after you laugh.  Try practicing it more often. 

If you feel depressed about getting older, and can't see the humor in these jokes, then you'd better get up, start exercising, and change the way you eat.  Because regular exercise and healthy nutrition, are the keys to staying youthful.

Here then, are some jokes about aging.

You Know You're Getting Old When.....

• The little old gray haired lady you help across the street is your wife.

• Your back goes out more than you do.

• You feel like the morning after when you haven't been anywhere the night before.

• You talk about "good grass" and you're referring to someone's lawn.

• Your children begin to look middle aged.

• Your idea of weight lifting is standing up.

• It takes twice as long to look half as good.

• You sit in a rocking chair and can't get it going.

• Your knees buckle and your belt won't.

• You and your teeth don't sleep together.

• Your idea of a night out is sitting on the patio.

• You regret all those mistakes you made resisting temptation.

• Your secrets are safe with your friends because they can't remember them either.

• You're cautioned to slow down by the doctor instead of by the police.

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 HEALTH INFORMATION LINKS

The links on this page will help you make informed decisions about your health. 

AARP
Information about health, lifestyle, leisure, money and family.

American Academy Orthopedic Surgeons
Information on orthopedic conditions and treatments, injury prevention, wellness and more.

American Diabetes Association
Information about living with diabetes, community events, news and research, food and fitness.

American Foundation for the Blind
Headquartered in New York City, the AFB provides information and resources for those with vision loss and their families.

American Heart Association
Information about heart disease, stroke, and arterial disease.  Healthy lifestyle, warning signs, exercise and diet. 

American Macular Degeneration Foundation
Help and advice about dry and wet macular degeneration.  Support groups, care and services directory and links. 

American Stroke Association
Information about strokes, exercise, recovery and support, resources and links. 

Alzheimer's Foundation
Information about warning signs, diagnosis, symptoms, life expectancy, treatment, research. 

Alzheimer's Association
Provides information, education, research, prevention, and support.  Coast-to-coast local chapters.

Arthritis Foundation
Information about the various forms of arthritis, living with the disease, pain, exercise, medication, alternative therapies, resources. 

Beth Israel Medical Center
This link takes you to a multi-media, consumer health education website that provides information on living better with heart disease, diabetes, and chronic pain.

DrugWatch.Com
Consumer information about prescription, and over-the-counter medications.  Provides FDA alerts, drug interaction, side effects, and latest news.

Healthy Aging Center at WebMD
Information about how to stay healthy as you age.  News, videos, questions and answers, eating and diet, hot topics. 

Independent Living
Low vision products for the visually and hearing impaired to help you stay active, and make your life easier.

Lighthouse International
Information, resources, and services for persons with vision loss.

Mayo Clinic
Information on diseases and conditions, tests and procedures, healthy aging, education, bookstore, and more.

Medline Plus
Health Information from the National Institutes of Health.  Disease conditions, wellness, drugs and supplements, current health news and more.

MedicineNet.Com
An educational website for the general public interested in researching a variety of medical and health subjects.  Learn about diseases, conditions, symptoms, testing.  Slide shows, pictures.

National Center on Physical Activity & Disability
Located at the University of Illinois, NCPAD is an information center concerned with physical activity and disability for individuals who want to become active.  Offers resources, contacts, and assistance.

National Kidney Foundation
Patient information, free newsletters, patient education, health guides, free pdf brochures, news and events.

National Institutes On Aging
Provides searchable database of health and aging organizations, free online publications, Alzheimer's education, exercise, physical activity, and much more.

National Osteoporosis Foundation
Information about osteoporosis, prevention, patient information, free online educational resources for the public.

Parkinson's Disease Foundation
Information about living with, and understanding Parkinson's disease, newsletter, ask the expert, and more.

Senior Journal
Today's news and information for seniors and boomers.  Lifestyle, health, fitness, money, social security and medicare.

Senior News Wire
National 50 plus news and information about health, medicine, mind, personal finance, retirement, social security, insurance, caregiving, technology, work, and more. 

Spine Universe.com
Everything you need to know about the spine. Diseases and conditions, back problems, pain, advice for patients.

Wright Center on Aging - Cornell University
Provides older adults with comprehensive care so that they can lead fulfilling and independent lives. Located at 1484 First Avenue between 77th & 78th Streets in Manhattan.  Phone: 212-746-7000.

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