Resistance exercise (weight lifting, calisthenics): To promote and maintain health and physical independence, older adults will benefit from performing activities that maintain or increase muscular strength and endurance for a minimum of two days each week. It is recommended that eight to 10 exercises be performed on two or more nonconsecutive days per week using the major muscle groups.

Knowing when to apply heat and ice to injuries can be tricky—but what about using both together? This technique is known as contrast therapy, or alternating hot and cold therapy, and involves alternating applications of heat and ice to relieve the pain associated with injury or overexertion. This simple, affordable, and relatively low-risk treatment can be performed in your own home to provide rapid and natural pain relief for all sorts of aches and pains. Keep reading to find how and when to use contrast therapy.

Walk a straight line: Look for a straight line on the floor (like floor tiles) and try to walk along it. The key here is to land with one foot directly in front of the other and also land on your heel first. Try with arms extended out and then relaxed at your sides. To progress, try walking forward to one end and then backwards to the other. Then try walking forward only with your eyes closed. Walk back and forth 10 times.
Turn your living room into your office and work from home. Tutoring, customer support, writing, data entry, and virtual assistance are just a few positions typically available to those looking to work from home. You can find job openings on sites like these, but be careful of scams and know what signs to look out for before releasing any personal information.

One of the important conclusions of the research is that it's important to select balance-training exercises that are specific to activities you are likely to do during the day. For instance, you might want to do balance exercises on one leg that mimic the act of walking if you are unsteady while you walk (when you walk, one leg is in the air). Tai chi is excellent for this because it involves slow, coordinated movements, and is particularly beneficial for balance since you lift one leg frequently while doing it. (See also the balance exercises at the end of this article.)


Jessica Hegg is the content manager and at ViveHealth.com. With vast product knowledge and understanding of individual needs, she aims to share valuable information on making smart buying choices, overcoming obstacles and overall improving the quality of life for others. Avid gym-rat and nutrition enthusiast, she’s interested in all things related to staying active and living healthy lifestyle.
How might fitness and more brain tissue help you? Researchers have found that the fittest elders had the highest scores on tasks like coordination, scheduling, planning, and memory. And in a recent study of 1,740 adults older than 65, researchers found that the incidence of dementia in individuals who walked three or more times per week was 35% lower than those individuals who walked less than three days per week.
For balance exercise: Do some or all of these exercises every day for best results. Have someone standing nearby to support you if you are concerned you might fall, especially for the ones where I suggest closing your eyes, since this is the most challenging. Speak with your doctor before doing these exercises if you have a balance disturbance or are concerned about whether it is safe for you to do them.
In two different studies—one of men 50-70 years of age who lifted weights three times a week for 16 weeks, and the other of women 40-70 years of age who lifted twice a week for one year, bone density in the leg and back was shown to increase. There is also some evidence that walking can increase bone density in the hips and lower back, but the recommendation for frequency and intensity of the walking is not clear. What is clear is that exercise does help build or preserve bone density, and so it is recommended that we stay active for the sake of our bones and overall health.
Turn your living room into your office and work from home. Tutoring, customer support, writing, data entry, and virtual assistance are just a few positions typically available to those looking to work from home. You can find job openings on sites like these, but be careful of scams and know what signs to look out for before releasing any personal information.
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