CAREGIVER • SUNDAY, MAY 9, 2021 • 15
201 Wood St.,
Tarentum, PA 15084
724.834.1151
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Exercise ideas for people with mobility issues
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ROSS GRANT AVENUE PHARMACY
Vandergrift’s National Historic District Pharmacy
~ Established 1925 ~
DAVID J. GREENLEE R. PH. / OWNER
114 Grant Avenue, Vandergrift
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EDITOR
Katie Green
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Jim Miller
Karen Price
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Melanie Wass
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Trib Total Media
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INFORMATION
Audi Nypaver
724-226-7700
Physical activity is vital to overall health.
The World Health Organization says limiting
time spent being idle and taking advantage
of opportunities to get moving — even if it’s
just a little bit of exercise — can go a long
way toward improving overall health.
In November 2020, the WHO released new
exercise guidelines for people of all ages.
Adults should get between 150 and 300 minutes
activity, and that includes older adults and
those with chronic conditions or disabilities.
Individuals with limited mobility due to
age or preexisting medical conditions may
wonder how they can meet the guidelines for
exercise. Those with chronic pain or illness
sometimes find that exercising for more than
a few minutes can be challenging. Even brief
periods of exercise can pay dividends, and
there are various approaches people can take
to work around mobility and other issues.
USE RESISTANCE BANDS
Resistance bands are like giant rubber
bands that can be used to build up strength
and flexibility. Resistance bands are effective,
results for building muscle, staying fit and
increasing mobility. Resistance bands can be
used in lieu of hand weights for many exercises
and dumbbells are challenging to maneuver.
MIND-BODY EXERCISES
ARE AN OPTION
Elder Gym®, a fitness from home service
for seniors, suggests exercises like Tai Chi
and yoga for those with limited mobility.
These exercises integrate awareness of body
movement with the exercise through coordinated
people to focus on slow, fluid movements and
deep stretching.
Seniors and others with limited mobility
are advised to first discuss fitness regimens
with a physician to get a green light to proceed.
Then exercise regimens can be started
gradually and altered to become more
vigorous as the body acclimates to exercise.
Increase duration and frequency as strength
3X2-FIL-1
a week of moderate to vigorous aerobic
low-cost gear that can offer high-impact
and be ideal for those who find barbells
breathing. The exercises encourage
Promotional space
provided by Trib Total Media.
and endurance builds.
EXPLORE CHAIR EXERCISES
Just because you are seated doesn’t mean
you can’t get a workout in. Seated chair
exercises can work various muscle groups.
Seated arm rows, tummy twists, overhead
arm raises, hand squeezes with a tennis
ball, inner thigh squeezes, leg lifts and extensions,
and many other exercises can be
customized to be performed in a chair.
WORK OUT IN THE WATER
Exercising in the water can assist with
movement and reduce strain on the body. The
Arthritis Foundation says the water’s buoyancy
supports body weight, which minimizes
stress on joints and can alleviate pain. Water
provides gentle resistance as well — up to 12
times the resistance of air. That means it’s
possible to build strength and muscle even
just walking or swimming around a pool.
METRO CREATIVE CONNECTION
Using resistance bands and doing chair exercises are ways for individuals with limited mobility to
get fulfill their weekly physical activity requirements.
1XHF-FIL-3
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