Welcome to Nancy L’s blog! Here you’ll find key fitness and nutrition info, at-home exercise routines, and healthy recipes.
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The Effects of Stopping Exercise for Two Weeks in Older Adults
2 weeks of inactivity in older adults can lead to declines in: cardiovascular fitness begins to dip VO₂ max, efficient use of oxygen, can decline by up to 10% resting heart rate (BPM) may rise stamina for daily activities decreases lowers insulin sensitivity resulting in an increase in blood sugar (risk of prediabetes or diabetes…
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Good Nutrition through a Balanced Diet
Eating a balanced diet helps to provide the nutritional support needed to maintain a healthy, energetic life. So, what is a balanced diet? The word, diet, is derived from the Greek word, diaita, meaning “way of living” / “lifestyle”. A balanced diet Includes a combination of vegetables, fruits, whole grains, lean proteins, and healthy fats.…
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Water Aerobics
Water / Aqua Aerobics, exercising in water, provides a good workout. Its low-impact, complete body (core, arms, legs, glutes and back) workout strengthens muscles. It helps reduce blood pressure and improves cardiovascular health by increasing heart rate and endurance. Furthermore, due to the buoyancy of water, there is no high impact strain on bones joints and muscles, facilitating movement and improving…
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The Lat Pulldown
The lat pulldown works by pulling an overhead bar down to chest level. This exercise targets muscles in the back: Latissimus dorsi (“lats”) Rhomboids, Teres Major, Middle back along with the Biceps. Exercising these muscles works to improve pulling strength and posture. Sit tall at the machine with thigh pads adjusted and place feet flat…
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Functional Mobility
The basis for independence as we age is functional mobility. Functional mobility is the capability to successfully perform everyday activities, Activities of Dailey Living (ADL’s). Good functional mobility means that you can move without assistance, walk, go up and down stairs, stand up from a seated position, and easily get in and out of a…
