Arthritis Exercises: Aqua and Land

Arthritis ExercisesHere’s a question about Arthritis Exercises.

Recently, I got a question from a woman who said, “The arthritis in my hips has progressed to the point where I’m really feeling it after my half hour walks. I want to stay mobile as I age. Are there any Arthritis exercises that will help me do this?”

It so happens, my husband also has osteoarthritis in his hips and I have been helping him with a couple of gentle stretches after his treadmill workouts.

Arthritis Exercises: Land

Here are two exercises that flex and extend the hip as well as stretch the front and back of your thigh muscles.

1. Lie on your back with one knee bent with your foot firmly on the floor to help support your back. Wrap a towel around the arch of your other foot. Hold the ends and pull back as you extend the leg towards the ceiling flexing your foot. Hold for 10-30 seconds. Feel the stretch in the back of the thigh (hamstring) and in your hip. Repeat on the other leg.

2. Lie on your side with both knees bent Take your top hand and grab your top foot at the ankle. Tilt your pelvis forward and pull in your abs as your bring the ankle towards your buttocks. Hold 10-30 seconds. Feel the stretch in the front of your thigh (quadriceps) and in your hip. Turn over and repeat on the other leg.

Arthritis Exercises: Aqua

Also, if you have access to a pool, light aquatic aerobics or swimming is great. Your buoyancy in the water will help take the pressure off your joints and allow you to work on increasing your range of motion. The warmer the water the better. If the water seems cold to you, invest in a neoprene shorty weight suit. You can find them in a sporting goods store or dive shop. Here’s is a short aqua video that you can use to get started:
Of course always consult your doctor before beginning any exercise program.

For more info on at home exercise programs please visit www.mirabaiholland.com

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Aqua Ballet Workout

Aqua Ballet Workout We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth I get an idea. What if I try some Aqua Ballet workout exercises in the water, holding on to the side of the pool? Doing an Aqua Ballet Workout in the water, while cooling off is not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance. This Aqua Ballet Workout not only tones your lower body but it also helps to elongate your muscles while you are doing it. And because you are in the water, you are adding resistance to strengthen your legs and butt while at the same time using your core muscles to help keep your body upright and balanced.

Try this Aqua Ballet Workout to Tone Up Your Legs and Butt

Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand. Enjoy this Aqua Ballet Workout!

For more at home exercise programs for women please visit www.mirabaiholland.com

Ballet Barre WorkoutBallet Barre WorkoutBallet Barre WorkoutBallet Barre WorkoutBallet Barre Workout

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Aqua Exercise: A Splash of Fabulous!

Aqua ExerciseAqua Exercise: A Splash of Fabulous!

 

 

 

 

 

Did you know that  swimming can lower your blood pressure. What’s up with that?

Water babies, that’s us. We’re at home in liquid from pre-birth and we seem to naturally gravitate to it. We love the ocean, the lake the pool, the hot tub, and the bathtub.

What is it about water that means so much to us? It surrounds us, it cradles us, and it supports us. We’re nearly weightless in water. The largest of us can glide with ease and grace, feeling minimal resistance. And, I think it’s those endearing properties of water that make aqua exercise pleasant and effective.

Fitness
Swimming is the most common form of Aqua Exercise. It’s good for all ages. It uses all your major muscle groups, strengthens, tones, and helps build aerobic capacity. There’s almost no impact, so it’s kind to your joints while it gets you in shape.

I swim laps for 30 to 40 minutes four or five times per week. I find it relaxing and stimulating at the same time. Some days it melts my stress and puts me in a meditative state. Other days I do some of my best thinking during my swim workout. In any case, I always get out of the water with that energized good-tired feeling. Mornings are my favorite time to swim. But I’ll take a swim any time I can fit it in. I mostly swim outside so, as pretty as dusk is; I’m usually done before that, because mosquitoes love me.

If you’re a beginner, start slowly with a few minutes a day. Stay in your comfort zone and build up. I can swim for an hour or so now, when my body’s in the mood. But it took me over a year to get that conditioned, and I had a head start as a fitness professional. Take your time and keep it fun.

Aqua Exercise

Can’t swim? No worries. There are classes at the local rec. centers everywhere. There’s aqua cardio, aqua strength, aqua stretch, just about aqua everything. It’s done in about four feet of water so there’s no need to swim. You can get a great workout. It’s no-to-low impact, so it’s easy on your joints. And, if you have access to a pool or calm water, now you can stream a workout on to your tablet, prop it on a chair and exercise your brains out.

There’s some cool equipment to use in the water, too; aqua dumbbells, paddle gloves, jogging vests. Obviously if you’re going deep water running you’ll need one of those deep water jogging vests. But otherwise, you don’t need that stuff to get started. Many aqua cardio classes don’t use any equipment.

Here is an Aqua exercise you might try for cardio:

And, you can do Aqua Strength exercises using aqua dumbbells or a couple of empty plastic water bottles filled with air for resistance. Here’s a video with a few Aqua Strength exercises:

PT and Rehab
Immersion in water was used for healing by ancient civilizations more than 3,000 years ago.

They were on to something, though they probably didn’t know quite what. Immersion in water provides a supportive, low impact, low resistance environment for modern, medically based, physical therapy and injury rehab. A doctor usually prescribes this type of exercise.

Aging Fit
Someone really smart, and probably pretty old, once said: “Aging is not for the faint of heart.” Can I say I can relate to that without giving away my age? Guess not.

Luckily water is also a great medium for vintage bodies that simply can’t take the impact of other types of exercise, at least not every day.

Even if you’re pretty active getting older can make it hard to do land-based exercise on a regular basis. And water is fun. You don’t know you’re exercising until you get out and your body tells you “Oh, that was a workout.”

As our health-conscious population lives longer and longer, I think aqua, with it’s ability to surround and support our aging bodies while we keep them operational, is the wave of the future. Get those creaky bodies in the water. Try it, you’ll like it.

 

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It’s Fashion Flash Monday

Fashion Flash Women Over 40

Fashion Flash Women Over 40

It’s Fashion Flash Monday! Our host is Cindy from Prime Beauty, the beauty resource for women 40+ in the prime of their lives. Her articles give us the latest on new beauty products, skincare and make-up tips. Check out Prime Beauty’s giveaways too.

Here’s the latest info and tips from our Fashion Flash Bloggers this week. Topics include: exercise may reduce breast cancer risk, ancient beauty secrets, ballet barre workout in the water, pros and cons of your favorite American veggie, and how to look fabulous in only 15 minutes.

Recent Study:

CAN YOU OVER EXERCISE? TOO MUCH OF A GOOD THING?

Fashion Flash strength-training.jpg

A recent study at the University of Alabama with older women concluded that the exercise sweet spot is about 40 minutes of cardio twice week and a full body strength workout on 2 alternate days.

The group that exercised more, up to 6 times a week did not achieve better results, and reported less energy for daily activities.  So more is not always better!

So many of my clients ask me how much exercise should they do to get the best results.

Many of my clients have gotten effective and sustainable results by exercising 3-5 days a week. They say mixing up their routine also helps them stay on track so they look forward to exercising instead of dreading it. I always say “exercise should be a pleasure not a chore. Getting fit shouldn’t feel like getting your teeth drilled.”

There are those days when you body tells you to take a rest. If you aren’t feeling well or didn’t get enough sleep the night before, you might be better off doing a lighter workout or skipping exercise that day.

For info on in home exercise programs, weight loss, and health topics visit www.mirabaiholland.com

 

 

 

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Fashion Flash Women Over 40 Fitness, Fashion & Beauty

Fashion Flash Women Over 40

Fashion Flash Women Over 40

Fashion Flash is hosted this August 5th, by Jackie from AgingBackwards.

Ride the wave of the latest anti-aging info including, beauty, diet, fitness and more. And stay in the air-conditioning to enjoy the rest of our Fashion Flash Posts. It’s all news we women over 40 need, and it’s just a click away!

 

 

It’s August and I’ve been exercising in the water for more than a month now. When you get in for a dunk, remember these two simple aqua exercises. One is for Core and Balance

and the other one’s Cardio.

Visit www.mirabaiholland.com for more info on in home exercise programs for women

 

 

 

 

 

 

 

 

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Arm Workout: Cool-Down & Tone-Up

Arm WorkoutWith this summer’s heat wave in full sizzle, it’s time to jump in the water and cool off as best you can. And it’s also the time for your arms to look fabulous in sleeveless or short sleeved blouses. Here is an Arm Workout you can do at the beach, the lake or the pool.

Arm Workout Exercises: Stand in water shoulder height with your feet at least hip width apart and knees slightly bent, breathing normally. For all exercises keep water weights or air filled water bottles submerged. If you are just getting started you can use your hands as paddles for less resistance than aqua weights or plastic bottles.
Weights with water for less resistance. Less water for more resistance.

Rows:Arms and Back

Keep weights just below the surface and using the broad side for resistance, push one water weight straight out in front of you while pulling the other straight back behind you. Then switch directions keeping the weights in the water the whole time.

Shoulders/arms/triceps

Extend arms in front of chest, palms down. Move arms straight down and extend in back of your hips.

Biceps: Upper arms/forearms

Arms are at sides palms up. As you hold the weights. Slowly pull arms as you bend elbows and bring weights up to your shoulders. Then lower them back down.

Do this arm workout every other day. You need at least 24-48 hours between so your muscles have a chance to adapt and grow.  It should take you only about 10-15 minutes so this arm workout is easy to fit into any busy schedule.

And of course it will help you look and feel Fabulous Forever!

 

Send your Moving Free with Mirabai questions to: askmirabai@movingfree.com

For more info visit www.mirabaiholland.com

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It’s Fashion Flash Monday June 17, by Mirabai Holland, ©2013

Today’s Fashion Flash host is Staness from www.menopausemakeover.com

She has created a 12-week plan to help women regain their equilibrium and take their lives as they go through pre and post menopause.

Also this week in Fashion Flash get the latest in beauty, health, fitness and fashion. Let us know your thoughts!

Take a water walk to help you stay cool while improving core strength and balance.

For more easy exercise videos and workouts for women over 50 visit www.mirabaiholland.com

 

 

 

 


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It’s Fashion Flash Monday, June 10th by Mirabai Holland ©2013

Our Fashion Flash host is Shawna Kaminski from femalefatlossoverforty  fitness expert who helps women over 40 lose weight and shape up. Her products are now available for download.

This week our brilliant Fashion Flashers have a terrific mix of essential information for you. Tune in and stay in touch!

Water jogging is one of my favorite summertime exercises to do. Easy on the joints as well as an effective aerobic program to build stamina and lose weight! Take a look.

For more info on Mirabai Holland Videos visit www.mirabaiholland.com

 

 

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Aqua Ballet Lower Body Toner by Mirabai Holland MFA © 2012

We are filming for several hours a day starting at the crack of dawn. The weather is cooler but not for long. My only relief has been to strip off my workout clothes, which are almost pasted to my body, jump into a swimsuit and plunge into the pool. After about 45 minutes of laps back and forth (I’m so motivated from watching all these Olympic swimming trials on TV) I get an idea. What if I try some ballet barre exercises in the water, holding on to the side of the pool? Aqua Ballet Barre, not such a bad idea I’m thinking. So I try one of my on land favorites for my legs and butt. I like it! I can really feel it working. It may be even more effective with the water for added resistance.

Try it yourself.  Stand facing front, heels together, feet turned out. Hold on to the edge of the pool with your right hand. Slowly bend left knee, bringing foot up to right knee forming a triangle. Slowly stretch leg in front of body. Then bring foot back to the knee of the standing leg and return to the starting position. Repeat 4 times to the Front, Side, and Back.

Turn around and repeat exercise on the other leg holding on with your left hand.


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Swim Down Your Blood Pressure By Mirabai Holland, MFA © 2012

I’ve been on location in Florida filming for several weeks now. And as it has become progressively hotter I find myself swimming daily for about 45 minutes. And though I do my regular exercise (weights, stretching and aerobics) I am experiencing a whole new level of mind-body fitness in the water. No matter what’s on my mind, or how tired I might feel every single time I immerse myself, the movement of my body, and the rhythm of my breath put me into an alpha state and the time just flies by.

I got to wondering about the science of all of this. And sure enough a recent study published in The American Journal of Cardiology found that swimming lowered blood pressure substantially in adults over 50. Participants built up to 45 minutes three to four times a week and lowered their blood pressure an average of 9 points. (That’s as much as some blood pressure medications according to the Mayo Clinic).

Other aerobic exercise like cardio dance, brisk walking and biking also works. But swimming has virtually no impact on your joints, and gliding weightlessly through the water with a rhythmic stroke creates a mantra that induces a meditative state which is also know to help reduce blood pressure.

I hate to get techy now that I’m all relaxed, but just so we are all on the same page, blood pressure is the pressure your blood vessels experience when blood is pumped through them by your heart. Two numbers represent the pressure leaving and returning to your heart. The first number is called systolic blood pressure, when your heart pumps out. The second number is diastolic blood pressure, when the blood enters your heart from the lungs. Normal blood pressure is about 120/80 and high pressure starts around 140/90.

Summer is the perfect time to take your aerobic workout into the pool, the lake or the beach. Your blood pressure may thank you for it.

As always be sure to check with your doctor before beginning any exercise program.

*Effects of Swimming Training on Blood pressure and Vascular Function in Adults Over 50 Years of Age http://www.ajconline.org/article/S0002-9149%2811%2903445-X/abstract

 

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