Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

National Fall Prevention Awareness – September 2021

September 15, 2021

FALL-RELATED INJURIES SEND A SENIOR TO THE HOSPITAL EVERY 11 SECONDS

After losing his balance, an elderly man falls down a staircase.

National Fall Prevention week is held on the first day of fall every year since 2008.  The yearly celebration is sponsored by the National Council on Aging – NCOA. 

While falls are not a normal part of aging, they are on the rise, sending someone over 65 to the emergency room, every 11 seconds

Falling is the number one cause of injuries, and deaths from injury, in older Americans, according to the Centers For Disease Control.

Strengthening the core is a number one exercise priority for older adults.  Core strength improves balance, quality of life, and the ability to remain independent.

Visit the National Council On Aging website.for more information about National Fall Prevention Awareness.

Click the links to read my blog posts about core strength and aging.

Why Older Adults Need Core Strength

Falling Down An Escalator Isn’t Funny

How To Do Down Dog Vinyasa I

September 13, 2021

Downward Dog Vinyasa I

Single Leg Downward Dog to Warrior I

Benefits: Opens hips, strengthens backside, stretches calves, strengthens back, strengthens and stretches posterior thigh, stretches abdominals.
EXERCISE DOs and DONTs: As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. The Yoga exercise is this video is not recommended for those who are sedentary, or who are beginners. Don’t attempt this Yoga sequence, if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider.

Virtual Fitness: How To Do Two-Arm-Reach Abdominal Curl

September 12, 2021

Two Arm Reach Abdominal Curl

Instructions: The Abdominal Curl Two Arm Reach is a strength training exercise that targets the abdominal and chest muscles. Lie on your back. Bring your chin toward your chest. Slowly curl up by rounding your back. Bring your arms up and in front of you, as shown in the video. Roll back down onto your mat. Perform 3 sets of 8 to 10 repetitions. Reduce the number of sets and repetitions according to ability.
Modifications: 1) Cross your arms on your chest. 2) Lower your body halfway down, and then come back up.
Alternative: If the Abdominal Curl Two Arm Reach exercise is too diffricult, do the Basic Abdominal Curl instead. LINK
EXERCISE DOs and DONTs: As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your abdominal muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider.

Virtual Fitness: How To Do Walking Dumbbell Lunge

September 12, 2021

Walking Dumbbell Lunge

Instructions: Alternate stepping forward with right and then left foot. Hold and stabilize between steps. As strength increases, add more weight to increase challenge.
Modifications: 1) Take smaller steps forward and bring both feet together after each step. 2) Place hands on hips instead of holding weights. 3) Hold onto a wall with one hand, with opposite hand on your hip or at your side.
Moving Lunge Benefits: Strengthens thighs, legs and core. Improves balance.
Cautions: Slow your tempo to suit your ability. The goal is to maintain a steady pace without losing balance.
EXERCISE DOs and DONTs – As with all exercise programs, when using exercise videos that appear on this site, you need to use common sense. If your muscles are weak, either do the modifications, or don’t attempt this exercise if it’s too difficult for you. When starting an exercise program, be sure to discuss your plans with your healthcare provider