August 21, 2018 in: Independent living in Santa Fe, NM,
Resistance training (also called strength training or weight training) is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of skeletal muscles. Resistance training is important because of its role in building and maintaining muscle. It is good for metabolism, builds strength, prevents falling, prevents injury, and lifts the mood.
Different forms of resistance training can include:
Resistance training is based on the principle that muscles of the body will work to overcome a resistance force when they are required to do so. When we do resistance training repeatedly and consistently, muscles become stronger. A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve the heart and lung fitness, flexibility and balance exercises.
People who participate in this form of training usually have an easier time moving through activities of daily living (ADL) because their muscles move more efficiently. The Australian physical activity and sedentary behavior guidelines recommend that adults do muscle strengthening activities on at least two days each week.
Resistance can be provided simply by moving the body against gravity or by adding weighted dumbbells. You can also add resistance by using machines at the gym or by using equipment such as weighted bars, bands, or kettle bells.
Safety is key, so be sure the weight is not too heavy. Keep the weights light to moderate to avoid causing muscle rigidity. Be sure to switch up the parts of the body focused on for weight training and give the muscles time to recover (48 hours of recovery is suggested by many experts.)
Form matters! It can take a little more teaching of these exercises for some to grasp correct form and frequent checks for safety. This week, we will be sharing all the ways we incorporate resistance training into our boxing workouts. Please share your ideas for exercises and drills! We can’t wait to see what everyone has to share!
This article was written by Rock Steady Boxing. If you would like to know more or participate in one of our Fitness Center classes, give us a call today!
When you start your search for assisted living facilities, you want to make sure that that the facility will meet the needs of the seniors that will be living there, whether it's your parents or another close relative.
It will be a decision that will change their lives and yours as well. It's therefore important that you go in with a fair idea what to expect. Here are some things that you should avoid doing when you search for an assisted living facility:
This is not just about the perception of high price and great features, like grand furniture and pretty landscaping. It's about the quality of healthcare the facility can provide. It can be devastating if you have to move your seniors from one facility to the next because of indifferent care.
Compare different facilities before you transfer the seniors to the facility. Be realistic about who will provide them with better care. During visits to the assisted living facility, you should pay attention to how happy the staff and residents are. If you can talk to the residents in private during your visit, that will provide you the insight you need.
Many families place a great deal of emphasis on and assisted living facility that is close to their house. This isn't always practical.
You might have the best intentions at heart, such as visiting your parents on a daily basis. But if you chose a place is not the ideal place for your parents because it is close, you are doing them a disservice..
The title of this section may sound insensitive, but it’s reality that behavior starts to change as we grow older. Why it may be tempting to stay in your comfort zone about this, reality may be different. You have to account for any behavior changes your parents maybe showing when you choose an assisted living facility.
Suppose, god-forbid, that your parents have dementia. They may have socialized a certain way before they had it, but now they may get frightened in social scenarios, and that's completely normal. You just need to make sure that your assisted living facility accounts for this change of behavior, and treats them with respect and dignity, by providing better care to them.
If you would like to know more, please visit us at Montecito, Santa Fe.
You are what you eat. The food that you consume plays a vital role in your health. Meanwhile, the number of people suffering from diseases such as Alzheimer’s and dementia has increased. You have to wonder – am I next?
These diseases can affect anyone, and you should take every precaution. Did you know that you can do that with food? Yes, there are some foods that can actually reduce the chances of you getting dementia or Alzheimer’s.
Here are some brain-healthy foods that will help you stay healthy and happy:
Milk can help make your bones stronger. But did you know that it is also brain-friendly? Consuming milk regularly can help raise glutathione – an antioxidant that naturally occurs in older healthy people. This antioxidant is known to prevent oxidative stress, which is responsible for causing damage to the brain.
These fruits are not only delicious, but also brain-friendly. They are rich in vitamin C and E. Eating cherries and berries protects your brain from damaging free radicals as they are rich in anthocyanin. These berries also have anti-inflammatory properties, which are vital for brain health.
Uncle Vernon from Harry Potter may call it, “rabbit food”, but they are a perfect food for your brain health. No matter what age you are, finishing your greens is good for your health. Spinach, collards, kale, broccoli, and other green leafy veggies are rich in vitamin A as well as vitamin C.
Do you like snacking on potato chips? Well, how about you snack on something that is equally delicious and also brain-friendly? Nuts are filled with antioxidants, fiber, and healthy fats that not only keep your brain healthy but also your heart.
Beans should be a regular part of your diet. This miraculous food is a perfect package when it comes to keeping Alzheimer’s and dementia at bay. They are low in fats and calories and high in protein and fiber.
Fish is not only delicious, but also healthy. Consuming fish protects the function of your brain and keeps it healthy. And when your brain is healthy, you are at less risk of getting dementia or Alzheimer’s.
Instead of cooking your food in regular oil, cook it in olive oil people who eat olive oil are less likely to face cognitive decline.
How many of your favorites made the list? Even if they didn’t, you should eat these brain-friendly foods as they will lower the risks of you getting these awful diseases. Stay healthy!