Elderly Care Concierge’s Post

Discover how to develop an exercise plan for optimal heart health in just 20 minutes per week! - Prioritize muscle fatigue through intense contractions in key muscle groups. - Incorporate exercises like squats, rows, and presses to enhance your cardiovascular system. - Aim for constant tension, each exercise lasting 60 to 120 seconds. - Select 1 to 2 exercises for each major muscle group and perform them consecutively for maximum effectiveness. - This approach boosts heart rate, similar to aerobic activities, and improves stroke volume. - Beyond muscle gains, this regimen offers heart-related benefits. - Correct exercise form is crucial, especially within time constraints. - Prioritize 20 minutes of intensive exercise for optimal results. - This condensed routine is highly beneficial, particularly for those finding extensive jogging impractical. - Prolonged steady-state activity may lead to injuries and joint pain, hindering overall physical activity. Read more insights in our latest blog post: #HeartHealth #ExercisePlan #OptimalFitness

Watch Stephanie demonstrate "The Crab Walk" in this video. This dynamic exercise engages multiple muscle groups simultaneously, providing numerous advantages: Enhances Upper Body Strength: Targets arms, shoulders, chest, and back muscles. Activates Core Muscles: Strengthens abdominals and obliques, improving stability. Engages Lower Body Muscles: Works quadriceps, hamstrings, and glutes effectively. Increases Mobility and Coordination: Enhances agility and body awareness. Boosts Cardiovascular Health: Raises heart rate for a cardio workout. Offers Versatility and Enjoyment: Adds variety to workouts and suits all fitness levels. Provides Low Impact: Gentle on joints, making it accessible for most individuals. Incorporating crab walks into your fitness routine will yield benefits in strength, mobility, and cardiovascular health. Stay tuned for more short videos featuring simple yet effective exercises. Follow us for updates!

What are the best ways to exercise and improve your bone health when you have osteoporosis? Try weight-bearing workouts to build stronger bones. Talk to your doctor and make sure the workout you choose is safe for you. Then give these latest trends a try!

The ideal workout routine should balance cardiovascular work and strength training. But how much should you do, what should you do and for how long should you do it? Here’s what counts as exercise and how much you need to do weekly.

Discover the science behind cardiovascular wellness and exercise in our latest post! - Regular exercise benefits cardiovascular health. - Aerobic activities like walking, jogging, swimming, and cycling enhance heart health. - These activities increase heart rate, improving blood flow and oxygen delivery. - However, the primary driver of heart improvement is stroke volume. - Enhanced stroke volume enhances cardiac perfusion, vital for heart health. - It results in better blood distribution, nourishment, and oxygenation. - With increased stroke volume, the heart's workload decreases, lowering resting heart rate. - Aerobic exercises may not directly influence stroke volume. - Sustaining high heart rates during aerobics could limit stroke volume. - The Frank-Starling law explains cardiac contraction's correlation with initial muscle fiber length. - Thus, while aerobic activities boost cardiovascular fitness, they may not enhance stroke volume directly. Read more insights in our latest blog post: #HeartHealth #ExerciseScience #CardiovascularWellness

Keeping a healthy heart during these times is not easy. Here’s 3 #exercises to support heart health to get started! #HeartHealth https://lnkd.in/gPxDbXJb

Did you know that climbing stairs can significantly improve your muscle strength, heart health, and overall longevity? 🚶♀️ In the mindbodygreen.com article "This Workout Is A+ For Muscle Gains, Heart Health, & Longevity, MDs Say," I had the pleasure of being consulted and quoted on this topic. Whether you're at the gym or outdoors, this workout targets your glutes, quads, calves, and core while supporting heart health and helping prevent falls as you age. A recent study found that regularly taking the stairs instead of elevators can make you 40% less likely to die from heart disease. Additionally, climbing five or more flights daily can reduce your cardiovascular risk by 20%. Those with pre-existing knee pain or heart conditions should consult their doctor before using stair-climbing machines like the StairMaster. Remember to place your full foot on each step to protect your knees and maximize the workout's benefits. 🦵 If you don't have access to a StairMaster, no worries! Walking or running up bleacher stairs or doing weight-bearing exercises like squats and lunges are great alternatives. So, step up your fitness game and take the stairs whenever you can! https://lnkd.in/e6Rz-MHP

Keeping a healthy heart during these times is not easy. Here’s 3 #exercises to support heart health to get started! #HeartHealth https://lnkd.in/d7NRFM6

Keeping a healthy heart during these times is not easy. Here’s 3 #exercises to support heart health to get started! #HeartHealth https://lnkd.in/gErD29yg

🔥The benefits of lifting weights🔥 No matter what my clients goals are we always lift weights during our main coaching sessions. How many people join a gym & just stick to the cardio machines or at a push use a few resistance machines using very light weights as they "don't want to get too muscular" (something I commonly hear from women) or "they want to lose weight then tone up". Lifting weights (focusing on big compound lifts like squats, deadlifts, presses & rows) will get you stronger but has so many benefits that no matter what your fitness goals are you should include some form of resistance training in your workout routine. ⭐️ The benefits of resistance training include: ➡️ Help prevent age related muscle loss. ➡️ Burn calories more efficiently leading to fat loss. ➡️ Increase your resting metabolic rate. ➡️ Improve your cardiovascular fitness. ➡️ Strengthen your joints. ➡️ Help preserve bone mass. ➡️ Decreases injury risk. ➡️ Helps to prevent metabolic related diseases e.g. Type 2 diabetes. ➡️ Gets you stronger & more powerful. ➡️ Make you better at sports. If resistance training isn't part of your exercise routine then it should be. If you’re in Exeter are & you you want to start lifting free weights at the gym as you want to get stronger, tone up & gain confidence but you aren’t sure where to start send me a message & I’ll let you know how I can help you.