Hamstring strength is important for good balance. The hamstrings are made up of 3 separate muscles: the biceps femoris, semitendinosus and semimembranosus. Here’s an easy way to work this muscle group from a seated position with a resistance band. Before you begin, tie the ends of an exercise band together in a knot to create a circle. It’s […]
By Mary Ann Wilson, RN Most of us depend heavily on our vision to tell us about our environment – knowing the height of the curb, obstacles to avoid, when we are approaching uneven surfaces, etc. This information gathered and processed through our ocular motor (visual) system keeps us safe and plays an important role in correcting balance challenges and avoiding […]
Leg Strength and Aging By Mary Ann Wilson, RN One of the most common changes associated with the aging process is a reduction in muscle mass. The loss of mass is greater in the lower extremities than in the upper extremity muscle groups. There is as much as a 30% decline in muscle strength between the ages of […]
Small Ball Exerises for the Feet By Mary Ann Wilson, RN Bare feet exercises are valuable for everyone and are especially important for healthy aging. They promote balance, gait and circulation. Below are 3 great ideas for how to use a small ball for bare foot exercises. The ball used on the Sit and Be […]
Strengthening Tips By Mary Ann Wilson, RN Triceps strengthening exercises done regularly will help tone flabby arms. Begin by sitting toward the front edge of the chair with feet firmly planted on the ground. As with any exercise, take a moment to get into good postural alignment before beginning. Resistance Band Triceps Strengthening Exercise Starting Position: Secure […]
Strengthening Tips from Sit and Be Fit TV host, Mary Ann Wilson, RN Arm raises are a great exercise to help strengthen the shoulders. Begin by sitting toward the front edge of the chair with feet firmly planted on the ground. As with any exercise, take a moment to get into good postural alignment before […]
By Mary Ann Wilson, RN There are many wonderful exercises to practice which will help improve balance. The heel toe walk is among them. Sometimes referred to as the tandem walk, the heel toe walk is easy to practice in any setting where you have room to travel forward and back for 4-8 consecutive steps. For safety, begin […]
By Mary Ann Wilson, RN I love going back to my hometown of Pittsburgh, Pennsylvania, to visit my family and Italian roots. No trip is complete without swinging by my favorite Italian bakery, Moio’s Italian Pastry Shop which has been in operation since 1935. I remember how excited I was as a child going there. I still […]
As we age, we begin to think of limitations as being part of the normal aging process. This attitude slowly pulls us into a downward spiral that leaves us feeling weak and vulnerable. This need not be our path! Take your balance for example. If you begin to notice changes in your balance and gait, it’s […]
Dear Exercise Friends, It’s hard to believe another year has come and gone! It always takes me a couple of weeks to get back into the swing of things. I begin by starting with that proverbial New Year’s resolution. This year I’m working on paying special attention to the role stress plays in my life. New […]
