Month: October 2022

How To Do A Barbell Deadlift

October 21, 2022
INSTRUCTIONS
  • Stand with feet hip to shoulder width apart . Toes pointing forward.
  • Hinge at the hips and slightly bend the knees to grab onto the barbell with hands slightly wider than shins. Grip is pronated.
  • Brace abs and position the bar over midfoot.
  • With the back flat and bar close to the shins and thighs, push into the floor to lift the bar.
  • Maintain head and torso angle until the bar passes the knees, then stand upright.
  • Reverse the pattern, hinging at the hips to initiate, to return the bar to its starting position.
  • Repeat for the desired number of repetitions.
  • Avoid rounding the spine, over emphasizing the knee bend, losing head position or rounding the shoulders.

How To Do A Stability Ball Prone Wide Row

October 19, 2022
INSTRUCTIONS
  • Equipment: Body Bar and Stability Ball
  • Place body bar on the floor in front of the ball.
  • Lie on the ball with feet wider than hips.
  • Reach down and grab the body bar with pronated grip.
  • Contract glutes and press hips into the stability ball.
  • Maintain spinal stability as you bring the bar toward you.
  • Keep a straight line from the crown of your head to your heels.
  • Release the bar. Repeat for desired repetitions.
  • Select the correct size stability ball for your height.
  • A heavier body bar will make stabilization more challenging.
  • Muscles worked: mid-to upper Trapezius, Rhomboids, Core Stabilizers

The Benefits of Eating Kale and Swiss Chard

October 19, 2022

Beautiful Health Giving Green Kale and Red Chard

GREEN KALE

RUBY RED SWISS CHARD

KALE BENEFITS

  • High in iron
  • High in Vitamin A, Vitamin C, Vitamin K and Calcium
  • Promotes healthy liver
  • High in antioxidants
  • Anti-inflammatory
  • Cardiovascular support
  • Detoxifier
  • Cancer prevention
  • Supports healthy vision

SWISS CHARD BENEFITS

  • High in antioxidants
  • Good source of fiber
  • High in Vitamin K
  • Cardiovascular support
  • Good source of iron, copper, potassium, magnesium, calcium and Vitamin E
  • Contains phytonutrients
  • Reduces inflammation
  • Anti-cancer properties
  • Supports health vision

Feel Down? Get Up – Emotional Benefits of Exercise

October 19, 2022

Research has shown that the benefits of exercise go beyond just physical well-being. Exercise helps support emotional and mental health. So next time you’re feeling down, anxious, or stressed, try to get up and start moving!

Physical Activity Can Help
  • Reduce feelings of depression and stress, while improving your mood and overall emotional well-being.
  • Increase your energy level.
  • Improve sleep.
  • Empower you to feel more in control.

In addition, exercise and physical activity may possibly improve or maintain some aspects of cognitive function, such as your ability to shift quickly between tasks, plan an activity, and ignore irrelevant information.

Exercise ideas to help lift your mood
  • Walking, bicycling, or dancing. Endurance activities increase your breathing, get your heart pumping, and also boost chemicals in your body that may improve mood.
  • Yoga. A mind and body practice that typically combines physical postures, breathing exercises, and relaxation.
  • Tai Chi. A “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply.
  • Activities you enjoy. Whether it’s gardening, playing tennis, kicking around a soccer ball with your grandchildren, or something else, choose an activity you want to do, not have to do.
Quick Tip

Exercise with a friend and get the added benefit of emotional support.

Download the Tip Sheet

Feel Down? Get Up – Emotional Benefits of Exercise (PDF. 492.86 KB)

Syndicated Content Details:
Source URL: https://go4life.nia.nih.gov/tip-sheets/feel-down-get-emotional-benefits-exercise
Source Agency: National Institute on Aging (NIA)
Captured Date: 2016-07-15 19:01:00.0

Baked Kale Chips Recipe

October 19, 2022

Quick And Delicious Healthy Snack

KITCHEN UTENSILS: Sharpe knife, Large Mixing Bowl, Baking Sheet

INGREDIENTS

  • 1 bunch kale any variety
  • 2 tablespoons olive oil
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon lemon juice

INSTRUCTIONS

  • Preheat oven to 350 degrees.
  • Coat a baking sheet with olive oil. Set aside.
  • Thoroughly wash kale. Remove center stems.
  • With a sharp knife cut kale into bite size pieces.
  • Place oil, garlic and salt in a large mixing bowl. Combine well.
  • Add kale to the mixture, coating each piece until covered .
  • Spread kale pieces on the baking sheet.
  • Bake for 10 to 15 minutes, or until edges are crisp.