Rutherford Weekly

Thursday, March 4-March 10, 2021 www.rutherfordweekly.com 828-248-1408 Rutherford Weekly - Page 7 Physical activity is vital to overall health. The World Health Organization says limiting time spent being idle and taking advantage of opportunities to get moving — even if it's just a little bit of exercise — can go a long way toward improving overall health. In November 2020, the WHO re- leased new exercise guidelines for peo- ple of all ages. Adults should get be- tween 150 and 300 minutes a week of moderate to vigorous aerobic activity, and that includes older adults and those with chronic conditions or disabilities. Individuals with limited mobility due to age or preexisting medical condi- tions may wonder how they can meet the guidelines for exercise. Those with chronic pain or illness sometimes fi nd that exercising for more than a few min- utes can be challenging. Even brief periods of exercise can pay dividends, and there are various approaches people can take to work around mo- bility and other issues. Explore chair exercises Just because you are seated doesn't mean you can't get a workout in. Seated chair exercises can work various muscle groups. Seated arm rows, tummy twists, overhead arm raises, hand squeezes with a tennis ball, inner thigh squeezes, leg lifts and extensions, and many other exercises can be customized to be performed in a chair. Work out in the water Exercising in the water can assist with movement and reduce strain on the body. The Arthritis Foundation says the water's buoy- ancy supports body weight, which minimizes stress on joints and can alleviate pain. Water provides gentle resistance as well — up to 12 times the resistance of air. That means it's possible to build strength and muscle even just walking or swimming around a pool. Use resistance bands Resistance bands are like giant rubber bands that can be used to build up strength and fl exibility. Resistance bands are effective, low-cost gear that can offer high-impact results for building mus- cle, staying fi t and increasing mobility. Resistance bands can be used in lieu of hand weights for many exercises and be ideal for those who fi nd barbells and dumbbells are challenging to maneu- ver. Mind-body exercises are an option Elder Gym®, a fi tness from home service for seniors, sug- gests exercises like Tai Chi and yoga for those with limited mo- bility. These exercises integrate awareness of body movement with the exercise through coordinated breathing. The exercises encourage people to focus on slow, fl uid movements and deep stretching. Seniors and others with limited mobility are advised to fi rst discuss fi tness regimens with a physician to get a green light to proceed. Then exercise regimens can be started gradually and al- tered to become more vigorous as the body acclimates to exer- cise. Increase duration and frequency as strength and endurance builds. Housing Info • Events & More! To Advertise Your Business, Please Contact Mike Marlow At 828-248-1408 • Email Advertising@RutherfordWeekly.com To Advertise Your Business, Please Contact Mike Marlow At 828-248-1408 • Email Advertising@RutherfordWeekly.com Exercise ideas for people with mobility issues DENTURES PALMETTO DENTURE CARE Dr. Don Gregory Dr. Keith Fields • Dr. Robert Stark Spartanburg 1-864-582-4308 SAME DAY SERVICE FREE Adjustments Lab on Premises Dentures..........................from $ 315 Partial Dentures................from $ 305 Full Mouth X-ray........................ $ 70 Simple Extraction per tooth........... $ 90 Insurance Claims Accepted. Relines & Repairs While You Wait! Serving the Upstate since 1974 139 E. 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