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A+ Activities! Exercise Ideas

Welcome to A+ Activities! Exercise Ideas

IMPORTANT! Check with your doctor BEFORE starting any exercise programs.


Exercises are very important to staying healthy. Exercise improves flexibility and range of motion for bones and joints. Here are some simple ideas that can be done while sitting in a chair.

NECK EXERCISES
1) While sitting straight up in your chair slowly tilt head back and look up at the ceiling then tilt head down to your chest. Repeat several times.
2) Touch your ear to your left shoulder and then to your right. Repeat ten times.
3) Shrug your shoulders up to your ears and back down again. Repeat five times.
4) Turn head and look over left shoulder, then the right shoulder. Repeat five times.

SHOULDER AND ARM EXERCISES
1) Arm Circles- extend arms sideways, palms down and do small, slow circles. Repeat ten times.
2) Shoulder Shrugs-Alternate between left and right. Five times each side.

HAND, WRIST & FINGERS
1) Grasping right wrist with left hand slowly rotate right hand making large complete circles with palms facing down. Clockwise and then counter clockwise. Five times each hand.
2) Finger Spreading- With arms extended, palms facing down, spread fingers wide apart and then bring back together again. Ten times.
3) Thumb rotations- Rotate both thumbs forward slowly and then repeat the process in reverse. Ten times.
4) Finger Stretching- Gently grab your left hand with your right and bend fingers back and then forward slowly. Five times each hand.

ANKLE EXERCISES
5) Finger Extension- Extend arms forward, Clench fists tightly then extend fingers. Ten times each hand.
1) Foot Rotations- Cross right leg over left knee and rotate right foot clockwise slowly making large complete circles. Then rotate foot counterclockwise. Repeat with left foot. Ten times each.
2) Leg Circles- Extend left leg out in front of you and make large complete circles. Repeat with right leg. Five times each.

THIGH EXERCISES
1) While keeping feet together, separate legs at the knees then bring back together. Ten times.

ABDOMINAL EXERCISES
1) March in place. Start slowly and then pretend as if you were running: go as fast as you can.
2) Scissor Kicks- Right leg over left and then left over right. Ten times total.
3) Extend arm out to the side with the palm facing up. Extend arm up over body and back down. Repeat with opposite arm. Five times each.

Welcome to A+ Activities! - Exercise Ideas
http://pages.ivillage.com/activityideas/aactivities/id7.html

Who Let the Bulldogs ?–ut?!

Avoiding Abuse

No one wants to be abused. Sometimes it just happens suddenly. Sometimes it's been going on for a long time. Other times, you just don't know if there is anything you can do to stop it.

Abuse can happen to anyone, and it can take many forms. Abuse can be physical, if someone hits you, pushes or shoves you, or treats you roughly.


Abuse can be psychological, if someone calls you names, harasses you, or threatens you.


Abuse can be financial, if someone steals your personal belongings or uses your money as his or her own.
Unfortunately, the most common abusers are the people you should be able to trust, such as your spouse, family members, and caregivers. Abusers can also be strangers on the street or a nice young person who befriends you over the phone.

What You Should Know

Some precautions you can take to avoid becoming a victim of abuse:

Stay Sociable

Maintain and increase your network of friends. Keep in contact with old friends and neighbors if you move to a new address. Have a "good buddy" you can talk to openly. Have friends come to visit you at home.

Stay Active

Accept opportunities to do new things.
Volunteer or join a group or organization. Have regular medical, dental, or beauty appointments.

The bottom line: If you think you are being abused, there are many places to go for help.

Stay Organized

Keep your belongings neat and orderly.
Make sure others are aware that you know where you keep everything. Open and post your own mail. Arrange to have your Social Security or pension check deposited directly to your bank account rather than mailed. Use an answering machine to screen your phone calls.

Stay Informed

Talk to a lawyer about arrangements, such as powers of attorney for health and finances, that you can make now for possible future disability. Get legal advice before making arrangements for someone to take care of you in exchange for your property, possessions, or money. Review your will periodically.
Know where to go for help if you think you are being abused. Ask for help when you need it.

Some Don'ts

Don't live with a person who has a background of violent behavior or alcohol or drug abuse. Don't leave your home unattended. Notify the police if you are going to be away for a long time. Don't leave cash, jewelry, or prized possessions lying about.
Don't sign any document unless someone you trust has reviewed it. Don't allow anyone to keep from you the details of your finances or property management.
If you think you are being abused—in any way, by anyone—feel confident that you can get help. Some of the agencies in your community you can contact are:
Adult protective services. Many states have instituted a 24-hour, toll-free number for receiving reports of abuse. Calls are confidential.


State unit on aging or area agency on aging Law enforcement agencies such as police department, district attorney's office, sheriff's department, State long-term care ombudsman's office, Public health or mental health agencies,
Licensing/certification agencies for long-term care facilities. Because of differences in state laws, the responsibility of each agency to help elder abuse victims can vary.

Avoiding Abuse

Open Directory - Society: Issues: Violence: Elder


Who Let the Bulldogs ?–ut?!

Email us
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Senior Living Links

Welcome to A+ Activities!
AARP Webplace
Amtrak: Senior Fares
Flipzone: Online Tutorial Kids Teaching Adults
Green Web Garden - Older Gardeners
Jobs for Older and Bolder from Cool Works (tm)
Welcome to OKSeniors - the Internet's most comprehensive resourc
Open Directory - Society: People: Seniors
Pysmatic Seniors Information Center
Senior Gal's Songbook