All Men's Needs

How Cold Weather Affects Your Breaks

Cold Weather Affects On Your Breaks

Getting your brakes regularly checked by a professional is one of the most important parts of proper vehicle maintenance. Having brake problems that you either ignore or aren’t aware of can be a serious safety hazard both for yourself and for other drivers, pedestrians, and cyclists. It’s especially important that you get your brakes checked before the freezing temperatures of winter set in.

You might be wondering; how does cold weather affect my brakes? The short answer is that it doesn’t – at least not directly. However, cold weather can indirectly contribute to the deterioration of your brake pads and rotors. What really causes damage to your brakes is heat, friction, and debris.

So how does cold weather play into it?

When temperatures drop below freezing, roads can become slick and slippery even without significant precipitation. This causes vehicles to slide, and as a result, people will pump their brakes harder and more often. This then causes extra heat and friction that negatively affects your brake pads and rotors. Sliding vehicles require brakes to work much harder, and just a couple weeks of driving in the winter can significantly shorten the lifespan of your brakes – even more so for aggressive drivers.

cold weather affects on your breaks

In addition, air, water, and dirt will naturally collect in your brakes all year round, but in the winter, those elements will freeze and cause your brakes to start squeaking and grinding. If you wait too long to get your brakes checked and serviced, you might find yourself shelling out for more expensive repairs down the road.

Road salt is a winter-specific contaminant that could cause some damage to your brakes and your vehicle in general. Road salt is used to lower the freezing point of water and melt ice and snow off of roads in the winter to make it safer for drivers. However, when you drive over road salt, it gets kicked up into the undercarriage of your vehicle and can promote rusting and deterioration.

Getting your brakes checked, serviced, and, if necessary, repaired before winter hits can save you a ton of money in the long run and keep you safer this winter. If you’re looking for a professional that can change brake pads, you can simply search for “brake service near me” and look at reviews for all the brake repair specialist near you and choose a reputable service.

Aarrow Transmission offers expert brake repair services in Midlothian, VA, and will check your brakes before winter sets in to make sure everything is working properly. It’s simply not worth the risk of putting it off. Preventing an accident is well worth the time, money, and effort of taking your car into a professional.

Ibuprofen And Male Fertility

Is There a Link between Ibuprofen and Male Infertility?

A recent study published in the Proceedings of the National Academy of Sciences journal may have found a link between regular ibuprofen use and male infertility. The research team studied a sample of 31 male volunteers between the ages of 18 and 35. About half the men were given a daily dosage of 600 milligrams of ibuprofen twice daily – the maximum limit as directed by the labels of generic ibuprofen products – and the remaining men were given a placebo.

After 14 days, the luteinizing hormones – hormones secreted by the pituitary gland that stimulate the production of testosterone – of the men who were taking the ibuprofen became coordinated with the level of ibuprofen in their bloodstream. Simultaneously, their ratio of testosterone to luteinizing hormones decreased, which can be a sign of reduced fertility in men. Because of this hormonal imbalance, many of the men who were taking the ibuprofen developed hypogonadism, which is a condition associated with impaired fertility, depression, and an increased risk of cardiovascular events like heart failure and stroke. However, the researchers in charge of the study say these symptoms are reversible.

iburprofen and male infertility

Ibuprofen belongs to a class of drugs called nonsteroidal anti-inflammatory drugs (NSAIDs) and is also sold under the brand names Advil and Motrin. NSAIDs are typically used to treat minor pain and reduce fever. The National Institute of Health says that people who regularly take NSAIDs could have a higher risk of heart attack or stroke than those who don’t. The drug can also cause ulcers and bleeding the stomach or intestines if taken at very high doses or for an extended period. Even before the study, it was already known that ibuprofen is an anti-androgenic drug, which means that it disrupts the production of male hormones.

Impaired fertility is a problem everywhere, and it can cause a massive amount of emotional strain on couples who are attempting pregnancy. The best way to be sure about your fertility is to visit a trusted infertility clinic. IVF Phoenix is more than just your average infertility clinic. They are a team of dedicated specialists who have a passion for helping couples realize their dream of starting a family. IVF Phoenix has helped people with infertility and reproductive challenges for over 20 years. While this was a small study and there are, of course, many more questions to be answered about the effects of ibuprofen on male fertility, it’s still important to know what’s being studied in the scientific community so that you can make informed decisions about your life.

How Your Oral Health Can Impact Your Overall Health

Proper oral care is very important. If you don’t properly care for your teeth, it can result in severe tooth decay. If the decay is severe, a root canal might be necessary. If the tooth is extremely decayed, the tooth might need to be extracted. Poor oral health can also result in gum disease. If the gum disease is severe, it can eat away at the bone, making the teeth in the area loose and eventually, they will fall out. Not only does tooth loss have a negative effect on your appearance, it can also hurt your self-esteem. If the decay gets this bad, you would need the help of a dentist who specializes in cosmetic dentistry to replace the missing teeth with a partial bridge or a dental implant. Most people know what poor oral health can do to their teeth and gums, however, most people don’t know that poor oral health can have a negative effect on your overall health. There are certain conditions that can be caused if you don’t care for your teeth properly.

Cardiovascular Disease

Poor oral health can result in heart disease. Gum disease and periodontal disease can cause inflammation and the growth of bacteria. If this bacteria enters the bloodstream, it can travel through the arteries in your heart and cause them to harden. This is called atherosclerosis. This condition can cause plaque to develop in the walls on the inside of the arteries. When the plaque thickens, it can keep the blood from flowing properly through the body. This can put you at great risk of having a heart attack or a stroke. The bacteria can also build up in the heart causing endocarditis. This is a condition where the heart becomes infected and inflamed. The best way to protect your heart health is to see your dentist every six months as recommended by the American Heart Association.


Poor oral health can also have a dangerous effect on your brain. If you have gingivitis, the bacteria that builds up in your mouth can travel to your brain through your bloodstream or through the nerve channels in your head. When it reaches the brain, it can cause you to develop dementia or Alzheimer’s disease.

Respiratory Infections

Gum disease can result in an infection in your lungs such as pneumonia. Most people don’t get the link between poor oral health and breathing, however, it is relatively simple. When you have bacteria in your mouth, you are breathing it into your lungs each time you inhale. Over time, the bacteria can build up, resulting in a serious infection. Regular cleanings will prevent gum disease and it will keep your lungs healthy.

Complications For Diabetics

If you don’t care for your teeth properly, your gums will become inflamed and periodontal disease often occurs. These two conditions can make it harder for you to control your blood sugar regardless of how careful you are. This can worsen your diabetes symptoms. Also, many diabetics are more susceptible to developing periodontal disease. It is especially important for diabetics to care for their teeth properly.

Care For Your Teeth Properly

If you want your smile to look great for years and years, you need to take good care of your teeth. The same is true if you want to protect your heart, your lungs, and your brain. Good oral hygiene isn’t very difficult nor is it too time-consuming. If you can spare just 9 minutes a day and two hours a year, you can have perfect teeth. The following tips will ensure a healthy mouth and a healthy body.

• Brush your teeth for at least three minutes, three times a day. It is best to use an electric toothbrush and a tartar fighting toothpaste. You should brush in the morning, in the afternoon, and before you go to bed.
• Flossing is very important to the health of your gums. You don’t need to floss every time you brush your teeth, however, you should be flossing every day.
• After you brush, you should be rinsing with mouthwash. A bacteria-killing mouthwash will get rid of any bacteria that you missed while brushing your teeth.
• According to the American Dental Association, you should visit the dentist every six months. During each visit, your teeth would be cleaned. Regardless of how well you brush, there are areas of the mouth that you cannot reach with your toothbrush, therefore, a professional cleaning is important. Once a year, your dentist will take an x-ray of your teeth to check if you have any cavities. The sooner the cavity is detected and filled, the less damage it can do to the tooth.

Proper dental care is important not only for your appearance and your self-esteem, it can also keep you healthy for years to come.

Not As Easy As It Looks

Everybody has their own ideas as to which room in the home should be renovated first. Yet this is not really something that can be reduced to an automatic mathematical formula as written in the infallible house flippers manual. Human judgment, personal tastes, and available resources can all affect the calculation.

In addition, many homeowners, particularly new ones, are at a loss regarding where to begin the process of upgrading their surroundings to better suit their tastes. In these cases, it may be wise to get an informed professional opinion from a general contractor, who can provide some guidance on what projects are within the purview of the available resources.

The important thing to remember is that there is no real one-size-fits-all type of advice that is good under all conditions. A lot depends on a set of specific factors that change from one project to the next. For example, certain rooms in the home, namely the kitchen and the various bathrooms, are often cited as the best place to start renovating.

Kitchen Remodel

As anybody who has ever gotten into a kitchen remodeling project well knows, kitchens can gulp money at a tremendous rate. One you get into the middle of one, however, you are usually committed to getting it done. Stopping in the middle is going to leave you with a partially-functional kitchen that is, in addition, disconcertingly ugly in its unfinished state.

This means that prioritizing which rooms to remodel is dependent on what financial resources you can commit to the project. Even if you want a new dream kitchen, you may not have the monetary juice to pull it off right now. So think about picking another space that is a better match for what you can afford to spend on bringing that project to completion and then revisiting other rooms as financial circumstances improve.

Another factor that needs to be considered is the current state of the home as it now stands. You may not be wild about your kitchen– but it may be in better shape than your living room with the warped floor boards and crumbling plaster walls. Homeowners may make better use of their resources if they begin by impartially assessing the condition of each room on an objective scale, and then list out where their priorities should be.

Of course these calculations primarily involve people who are going to stay in their homes and remodel as they go. Many of these prudential planning and scheduling aspects go out the window if you are just looking to hastily flip a house you just bought. Here, you simply want maximum return on your investment of time and money– regardless of what the finished product looks like.

In these circumstances, yes, you should probably put your resources into the kitchen and bathrooms on a priority basis unless someone has driven a truck through the bedroom of the house you just picked up.
Someone who buys and sells houses for a living is not interested in the same criteria as the established homeowner. The only thing that matters is Return On Investment and a dollar put into the kitchen or bathroom traditionally brings the largest multiplied return on that dollar, all other things being equal.

Yet there are other spaces in some homes that can produce far higher returns than the traditional kitchen and bath remodels– and provide a vastly more enjoyable lifestyle as well. Lots of new homes are sold with unfinished basements in them. So far as the banks are concerned, this is not considered to be part of the living area of the home until it is finished.

Bathroom Remodel

Completing this space can not only add a lot of usable space to the house but it can also greatly enhance the value and marketability of the home as well. If a home’s square footage is taken from 2000 to 3000, its loan value increases as well. Adding an additional bathroom can be even better than putting the money into one you already have. The same goes for adding new bedrooms instead of upgrading the current stock.

As can be seen, there are a lot of moving parts for most renovation projects, and it is critical to craft a carefully considered plan before opening up the wallet and buying stuff. Slow and steady investment, backed by proper budgeting and wise allocation of available resources, can actually carry you farther than the frantic “blow-and-go” process which some of the most extreme house flippers have been known to employ.

A general contractor like VanRossun Contracting can provide some apples-to-apples price comparisons and cost-benefit analysis between various room remodel projects which can really help you decide where to start and also where you hope to end up—as well as the most frugal and efficient way of arriving at that desired destination.

Everything You Need to Know About Knee Replacement

It’s very common for adults over 50 to have knee trouble of some sort. Our knees take a lot of the impact of walking, running, or jumping, and over time the joints begin to wear out. There are several ways of dealing with knee troubles, and frequently knee replacement surgery is the best way to alleviate the problem for the long-term.

Total Knee Replacement surgery can sometimes be avoided by other methods, but in serious cases it is often the only option. Typically, the damage that requires knee replacement is caused by arthritis, or normal wear and tear that the body experiences over the years. Generally, this damage starts to become a problem for people that are over 50, though sometimes younger people will need knee replacement surgery as a result of an accident or abnormality.

Common Causes of Knee Replacement:

  • Arthritis
  • Osteoarthritis
  • Rheumatoid Arthritis
  • Post-traumatic Arthritis
  • Knee Trauma
  • Worn Cartilage

The Basics of Knee Replacement:

The name “knee replacement” is a bit of a misnomer when it comes to this procedure. It’s really more of a resurfacing than a replacement. Knee replacement surgery requires an orthopedic surgeon to remove damaged cartilage and diseased or damaged bone and replace it with metal or plastic parts that are anatomically similar.

Minimally Invasive Knee Replacement:

Knee replacement surgery used to require a large incision to allow the surgeon access to the knee, but with modern medical advances, some surgeons have the means to perform minimally invasive knee replacement. Dr. William Nordt in Richmond, VA is one of the many surgeons across the country to practice minimally invasive knee procedures.

With minimally invasive knee replacement, the surgeon only has to make a 4-6 inch incision as opposed to the 8-10 inch incision that knee replacement would usually require. With the help of computer guided instruments and special prosthetics, surgeons are able to avoid cutting major muscles, like the quadriceps, when inserting the new joint.

Studies have shown that there are many benefits to minimally invasive knee surgery, including shorter healing times, shorter hospital stays, and less blood loss during the procedure itself. Minimally invasive surgery has even been shown to improve movement after healing. Ask your surgeon about minimally invasive knee replacement and see if it is an option for your surgery.

If your orthopedic specialist has brought up the need for knee replacement surgery, you have nothing to worry about. It is a very common procedure, and it will thoroughly increase your quality of life after it has healed. It’s even easier if they are able to perform a minimally invasive surgery. After a little bit of rest and some physical therapy, your knee will feel good as new again.


Overcoming Resistance to In-Home Care

It happens to everyone – as we grow older, some tasks that were manageable in our youth become more difficult to complete. But we always remember the sense of independence and accomplishment that completing tasks gave us. Even if they were tasks we didn’t like. That’s not something that’s easy to give up. That’s why many adult children find it difficult to get their parents to accept in-home care – or even consider the possibility. The key is to look at things from our parents’ points of view.

In-home care isn’t babysitting

In addition to independence, our parents want to maintain their control and dignity; what they don’t want is to suffer the idea that, for the first time in decades, they need a babysitter. Any suggestions of in-home care should be made with this in mind. Instead, be sure to make the point that care providers are assistants; they aren’t there to manage or to take control. Your parents are in charge. They don’t receive tasks or orders; they provide them. That’s an important distinction from the babysitting they outgrew long ago; it’s a difference that should make them more receptive to the idea.

In-home care provides freedom

As much as adults value their independence, it goes hand-in-hand with the responsibility for handling chores and tasks we dislike. Sometimes that responsibility keeps us all from doing the things we enjoy –like watching a game instead of mowing the lawn or folding laundry instead of enjoying a movie or a book. In-home care provides the freedom to hand-off unpleasant tasks to free up more time to do something more enjoyable. Perhaps your parent doesn’t “need” in-home care, but would rather not do the ironing or shopping or weeding. In-home senior care doesn’t restrict the freedom to do what we want; it provides more time to do what makes life worth living.

A little empathy goes a long way

When readying for a discussion about in-home care, considering your parent’s point to view is a great start. It’s also a great practice to follow when you have the discussion. No matter how much you consider things from your parents’ points of view, there may be reluctance. There may be disagreement, and even arguments and hurt. But every potential negative will be minimized once your parents understand that you’re listening and really hearing. So be sure to really listen, and to address their concerns. If and when your parents understand that they still have a say in their own lives, everything will be much easier.

4 Common Hand Injuries and How You Can Prevent Them

We use our hands for almost everything, so it’s a good idea to know the best ways to prevent hand, wrist, and finger injuries. Unfortunately, these kinds of injuries are extremely common due to the nearly constant use of our hands. Most professions are heavily reliant on the use of our hands whether it’s for typing, writing, organizing, playing an instrument, or performing any sort of skilled labor.

There are many ways that you can take precautions against hand injuries. Working some simple changes into your everyday routine can help ensure that your hands remain functional and pain-free.

Here are some common hand injuries and what you can do to prevent them:

  • Arthritis of the Hand and Wrist: You’re probably already familiar with Arthritis, as it is a relatively common disorder. Arthritis of the hands and wrists can be extremely painful and even debilitating. Arthritis occurs when the cartilage between your joints wears out and causes the bones to rub against each other making it difficult to move the joint and causing pain. Here are several ways you can stave off arthritis: maintain a healthy weight, don’t smoke or quit smoking, and take precautions at work if your work requires a lot of heavy pushing, pulling, lifting, or typing.
  • Carpal Tunnel Syndrome: This is among the most commonly reported hand injuries or disorders out there. Carpal Tunnel Syndrome develops as a result of regular repetitive activity. Most common symptoms are numbness, weakness, and pain in the hands. While there are no proven methods to prevent Carpal Tunnel, you can reduce stress on your hands by using less force when you grip, type, or write, taking breaks from typing or other activities to stretch your hands and wrists, using good posture, and using an ergonomically designed keyboard or mouse.
  • Smartphone Thumb: This has become an increasingly common disorder as cell phones have become ubiquitous in our society. As phones get larger your thumb’s reach is tested when trying to do one handed tasks on the phone. The repetitive motion of scrolling with your thumb can lead to pain and numbness, and eventually cause larger issues like tendinitis or arthritis. This can be avoided by reducing the amount of time you spend on scrolling on your smartphone and taking breaks to stretch your thumb and hands when you’ve been using your phone a lot.
  • Wrist Tendinitis: Tendinitis occurs when the sheathe that a tendon usually moves through becomes inflamed and causes pain. This can happen to many joints but is particularly common in the wrist and the elbow. Tennis and Golfer’s elbow are forms of tendinitis. Here are some ways you can prevent tendinitis: avoid activities that put excessive stress on your joints, mix up your exercise routine by rotating out activities to give joints a rest, stretch before physical activity, use good posture in the workplace, and improve your technique when it comes to repetitive activities. If exercise or work that involves repetitive movements are causing you pain, figure out a way to do that activity differently in a way that is not painful.

Hand and wrist injuries are extremely common, and often debilitating. Keep your hands, wrists, and elbows functioning properly by taking care when doing repetitive activities or any kind of activity that causes strain on your hands wrists, and arms.

It can be tough to remember to take breaks to stretch your hands, especially if your work requires constant activity of your hands. It can be a good idea to set a reminder on your computer or phone to take a short stretching break every half hour or hour. Once a good habit is established it’ll be much easier to remember to take a break to stretch.

Hopefully these tips will help you prevent painful hand and wrist injuries. If you are experiencing joint pain in your hands and wrists currently, make an appointment with your local orthopedic hand specialist to get the treatment you need today. Catching these disorders quickly can save lots of pain and hassle further down the road.

Getting Ready For Gameday

Saturday’s For the Boys

But you can’t just call the boys up and have them over for game day without getting ready for them. No one likes going over to a house to spend their day if the right preparations haven’t been made. Be a great host for any game day experience, whether that’s college football on Saturday or the NFL on Sunday. Here are 4 tips that will improve your game day experience and impress any and all of the guests you have over, whether it’s the boys or your neighbors.

  1. Game Day Food

Gameday guacamole

Whether cooking is in your wheelhouse or not, you need to plan accordingly to have enough snacks to last your guest all day. You should consider both the number of guests and their appetites but also make considerations for any food allergies. There are of course the game day staples like chicken wings, nachos, pizza, chips & salsa, potato chips, and, the tried and true, buffalo chicken dip. You can also get more adventurous with your food selection with items such as hot crab dip, cauliflower hummus, Tex-Mex shrimp cocktails, Korean BBQ sliders, or even mini veggie pockets. No matter what, cater to your audience and make sure you have enough.

  1. Adult Beverages

Whether it’s cracking open a cold one or making the perfect cocktails, no gameday is complete without a drink in your hand. Again, it’s important to keep your audience in mind when preparing the beverages. Do you need to stock up on rum and bourbon or will you need to get a couple cases of beer. Even further, what kind of quality are you going for? Coor’s Light is great, but may not be for the craft beer crowd. Maker’s Mark is a great option, but you don’t want to break the bank on a crowd trying to do bourbon and cokes. Choose your drink options wisely knowing who might be coming over and what is within the budget. And of course, you can always make gameday a BYOB occasion. No one will second guess you if you do ultimately ask everyone to bring their own beverages.

  1. TV & Audio

Before the crowd comes over, make sure that you can show the games as promised. Check to make sure that you get all the channels necessary to show the games that your friends or neighbors want to see. This is especially important if you do not have a cable package; you’ll need to identify your streaming options for the games you want to show. Also, you’ll want to double check your audio to make sure that it is set up properly. Now, most of you will be using the audio from the TV; however, if you plan on setting up the surround sound system, be sure that everything is working before the group comes over.

  1. Clean Home

clean kitchen

Last but certainly not least, be sure to clean up your home before the crew comes over. I know this seems unnecessary or the last thing you want to do in preparation, but you’ll be glad when you do, especially when you wake up the next day. You’ll want to clean the bathrooms, cleans your carpets and upholstery, clean and prep the bar area, and clean any areas where you’ll be serving food. If you haven’t cleaned your carpets or upholstery in a while, you may want to check out a company like this one to do it for you. Hard surfaces like those in a kitchen or bathroom are a lot easier to clean yourself, but carpets and upholstery can be very tricky to clean.

If you follow these 4 tips, I can guarantee that you’ll have a great game day experience in your home, and your friends will certainly want to come back. Be careful though or your home might become the new go to spot each and every week this football season.


Taking Care Of Your Mouth

One of the most over-looked aspects of taking care of your body is often your dental hygiene needs. As you age, different medical conditions can also begin complicating your hygiene routines and how your body reacts to various dental practices, such as flossing and brushing your teeth. It’s absolutely vital that you take care of your mouth properly, and practice great dental hygiene routines that are easy to get in to, to ensure that your mouth is in its best possible shape.

A great tip for any dental hygiene-related issues is to find a general family dentist that you really enjoy and trust. Finding a professional dental care company that not only accommodates your needs, but doesn’t frighten or hurt you accidentally is a wonderful find.

It’s extremely simple to develop good dental hygiene routines, but it’s just that: a routine. It takes time, and consistency, to truly develop and implement a dental care routine that works for you. Some people may prefer brushing their teeth while showering, others may prefer brushing their teeth after their morning cup of coffee, but what matters is that they are doing it! It’s so easy to forget to brush your teeth, or floss at night, that many people just don’t!


There are other important factors that all play into your dental hygiene as well, such as your diet, your genetics, and sometimes physical conditions can factor in as well, such as constant dry mouth. One of the absolute best tips for taking care of your mouth is to avoid anything sugary, acidic, or purely harmful for your mouth. This includes processed sugars in sodas, heavy amounts of coffee, smoking, or using dipping tobacco. Heavy soda consumption combined with smoking and drinking often can be the number one cause for gum disease, cavities, and potential mouth cancers. The money you end up spending in the end on expensive, pricey surgeries and procedures can be avoided entirely by taking care of your mouth and dental needs throughout your life. If all else fails, brushing your teeth at least once a day should be the bare minimum you strive for.

If you’re striving for an excellent, all-encompassing dental hygiene routine, you should look to brush your teeth twice a day, floss at least once a day, and incorporate rinsing into your routine as well. In some recent studies, dentists have stated that they believe flossing is just as, if not more, important than brushing! It contributes to a decrease in overall plaque in your body as well, which can help with blood pressure and cholesterol problems over time.

One of the first steps you’d want to take to improve your overall dental health is to ensure that you are sticking to a great diet and a good dental routine in the morning and evenings.

Easy Exercise Routines for Seniors

As we get older our bodies require more and more upkeep to stay healthy and active. Anyone over the age of 50 can tell you that it becomes more difficult to keep flabby arms and belly at bay the older you get. Exercising certainly doesn’t get any easier with age either.

There are four main types of exercise, and it’s important to do at least a little bit of each one to stay in good shape. The benefits of diversifying your exercise routine include: better weight control, reduced risk of heart disease, better blood sugar and insulin management, improved mental health and mood, reduced risk of falls, improved sleep, and many more. The four categories of exercise are as follows:

  • Endurance – Also known as aerobic exercise, endurance exercises increase your breathing and heart rate. Some examples are running or walking, dancing, swimming, and biking.
  • Strength – Strength exercises are focused on building muscle. Lifting weights or using resistance bands are a good way to improve your muscle tone and retain strength.
  • Balance – Balance exercises help to prevent falls. Yoga is a common balance exercise that can also help with strength and flexibility training.
  • Flexibility – Flexibility exercises involve stretching your muscles to keep them limber and prevent sprains and muscle tears. Regular stretching and yoga are a good way to practice flexibility.

If you’re over the age of 65 and not sure where to start when it comes to exercising, here are some easy exercises that you can do in the comfort of your own home or at your local gym:

  • Aerobics Training – Aerobics training is great for seniors because it’s low impact, and can be tailored to your level of strength and ability. There are a wealth of online Aerobics exercises, as well as routines you can purchase on DVD. These can be done with very little space and equipment in the comfort of your own home, or if you prefer more social exercise, there are generally several aerobics classes a week at most gyms. There may even be a specific aerobics class for seniors. Water aerobics is particularly popular for seniors because exercising in the water reduces impact even further.

  • Lifting Weights – I’m not talking about doing any intense deadlifting or anything, just some simple exercises with 3-5 lb weights or resistance bands can work wonders for your upper body strength. Hold your weights or bands, and raise your arms to the sides, pause, then overhead, pause, back to sides, pause, and back down. Shoot for about 10 reps each day, and you’ll be amazed at the results over the course of a few weeks. When it starts to get too easy, add extra weight.
  • Toe and Chair Stands – Toe and Chair stands are a great balance exercise that can help to reduce your risk of falling. Start by sitting in an armless chair, and raise your arms out in front of you. Stand up out of the chair without using your arms. Slowly lower yourself back into the chair. Repeat this 10 to 15 times. For toe stands, stand behind the chair and use the back for support, push up on your toes to stand on tiptoe for about 30 seconds, then slowly come back down. Repeat 10-15 times. This will help strengthen both your calf muscles and your thigh muscles to improve your overall balance.
  • Low Impact Stretching – There are many different kinds of low impact, flexibility based exercises, such as yoga, tai chi, and pilates. Often a full routine in any of these disciplines will help with strength, flexibility, balance, and aerobics. These are all exercises that are easily completed in the comfort of your own living room through online videos or DVDs, but again if you prefer more social exercise, your local gym probably has regular sessions for each of these types of exercise.

For many people it can be difficult to motivate yourself to exercise, but the benefits will definitely be worth it. If you’re a senior who is still able to drive yourself around, it might be easier to motivate yourself by going to the local gym. Exercising in a group is a great way to push yourself to exercise harder because you’ll be watching other people who are also working hard to get in shape. If you aren’t able to drive yourself to the gym, you could ask your in-home caregiver, or a friend or relative if they can take you to the gym for regular classes.

If you prefer to exercise in the comfort of your own home, it’s recommended to make it a part of your daily routine. Set up a time of day that you like for exercising, it could be in the morning after you make breakfast, or maybe in the afternoon before dinnertime. Making exercise a part of your routine will make you less likely to forget to do it, and more likely to look forward to it and enjoy what you’re doing.

Take the time out of your day to start doing some basic exercise routines. It will increase your overall health, make you more active in general, and might even help you get some extra rest at bedtime. If you have an in-home senior care service, you could even ask your caregiver to get involved with you. A little healthy competition goes a long way when it comes to regular exercise.

With regular exercise, you’ll find that your quality of life will increase dramatically in a very short amount of time. Paired with a healthy diet and a good sleep schedule, you’ll feel 10 years younger in just a few weeks!