May 15th: Last night was a late night, so I didn't get my Thursday Blog Hop posts up until this morning, while drinking my morning joy juice ☕️
While hopping from one Blog to the next, reading interesting posts ๐ป๐ & posting my own post ๐ป๐๐ธ … I saw that one of my April postings had been featured on Paula's Blog, and a new Blog Hop was introduced - I was happy to see that notification ๐ because most of the Blog Hops I had been enjoying since 2009 have either stopped Blogging altogether ❌ or they have switched to paid blogging ๐ฐ which has so many advertisements popping up on their pages, that reading posts is very disjointed & posting is nearly impossible. So, welcome to Blogging, Debra Ellen, & (((thank you!))) for deciding to host simple & straight forward Blog Hops ๐๐
Then Holland was up - and heading out the door to retrieve a package ๐๐ฆ from our P.O. box.
While he was gone, I put a load of laundry ๐งบ in the washing machine & grabbed my kettlebell for a quick workout ๐️♀️
Warm-up first ๐ง with gentle core and hip mobility exercises before starting can reduce injury risk. For a 69-year-old woman, gentle, low-impact core exercises are ideal to improve balance, posture, and daily function without straining joints or the spine. These moves should be controlled, supported when needed, and done with proper form.
I have also included alternate exercises that may be easier for some women to do (marked with a #).
Marching in Place is generally safe for a 69-year-old woman to do. It is a low-impact exercise, easy on the joints, & can be modified to suit different fitness levels and mobility needs. As long as the individual is in good health and has been cleared by a healthcare provider, marching in place can be a safe and effective way to boost cardiovascular health. It is recommended to start slowly and gradually increase the intensity as tolerated, focusing on maintaining good posture and engaging core muscles. Breathe steadily - don’t hold your breath. Avoid jerky or fast movements; focus on control. Listen to your body: Avoid if you have recent surgery, heart conditions, or chronic pain. Stop if you feel pain - especially in the neck, lower back, or joints.
#Seated Marches: Sit in a sturdy chair (without wheels) with feet flat on the floor, back straight. Lift one knee at a time, bringing it toward your chest, then lower it slowly. Alternate legs. Breathe steadily - don’t hold your breath. Avoid jerky or fast movements; focus on control. Listen to your body: Avoid if you have recent surgery, heart conditions, or chronic pain. Stop if you feel pain—especially in the neck, lower back, or joints.
Standing Side Bends w-Straight Arm: can be safe for a 69 year old woman to do, if done with proper form and modifications, but caution is needed. Standing side bends create an asymmetrical loaded compression on the spine. The weight of the head, shoulders, and upper body (plus any load) is concentrated on one side of the vertebrae, reducing the number of trabeculae supporting the bone. This can increase the risk of vertebral compression fractures in people with weakened bones & spinal arthritis. If she has good bone density (no osteoporosis/osteopenia) and no spinal arthritis, and can perform the movement slowly, with a straight back, and without holding weight, standing side bends can help improve flexibility, posture, and oblique strength. However, even in healthy individuals, it’s best to keep the range of motion gentle, movement slow, and controlled. Maintain a neutral spine and avoid arching or rounding. Avoid sudden or forceful movements. Safer alternative: Seated side bend (less spinal compression). Listen to your body: Avoid if you have osteoporosis, osteopenia, or spinal arthritis - especially if she has a history of fractures, falls, or spinal issues. Stop if you feel pain, dizziness, or instability.
#Seated Side Bends: Works oblique muscles for side stability. Sit tall in a sturdy chair (without wheels), feet flat. Place one hand on the floor or chair arm for support. Gently lean to the side, keeping your back straight, then return to center - repeat opposite side of body. Avoid jerky or fast movements; focus on control. Listen to your body: Avoid if you have recent surgery, heart conditions, or chronic pain. Stop if you feel pain—especially in the neck, lower back, or joints.
Standing Phelps Chest Stretch: (also called the doorway chest opener) is generally considered a safe, low-impact stretch for older adults when performed correctly. It targets the chest, shoulders, and upper back, helping to counteract hunching, improve posture, and support deeper breathing. Low risk of injury: It’s a static stretch done standing, with minimal joint stress. Improves flexibility and posture: Helps open the chest and shoulders, which can reduce stiffness and improve daily movement. Can be adapted: If balance or stability is a concern, you can do it seated on a chair. Move slowly and control: Avoid bouncing. Keep shoulders down and relaxed: Don’t shrug or arch the back; focus on gentle chest opening. Avoid if you have had Recent shoulder or neck injury, suffer severe osteoporosis, uncontrolled heart or circulation problems. Stop if you feel sharp pain: Stretch to mild tension, not pain.
#Seated Phelps Chest Stretch is generally considered a low-impact, safe exercise for older adults, including those in their late 60s, when performed correctly and with proper modifications. It is designed to stretch the chest, shoulders, and upper back, improve posture, and support breathing by maintaining rib mobility. Low risk of injury: It’s a seated stretch, so there’s no need to stand or lift weight, reducing strain on joints and muscles. Improves flexibility and posture: Helps counteract rounded shoulders and tight chest muscles, which can occur with age or prolonged sitting. Supports breathing: By keeping the ribcage mobile, it can make breathing easier and reduce the effort of inspiration and expiration. Chair-based safety: Sit in a sturdy chair (no wheels or arm rests) with feet flat on the floor, avoiding chairs with arms that might restrict movement. Start gently: Begin with 5–10 seconds of hold per stretch, repeating 2–3 times, and gradually increase duration and repetitions. Avoid if you have had Recent shoulder or neck injury, suffer severe osteoporosis, uncontrolled heart or circulation problems. Stop if you feel sharp pain: Stretch to mild tension, not pain.
Darebee Cardio Bell Workout is a workout that helps you use your kettlebell creatively so you get both a functional strength and cardio workout in one. This workout is a bodyweight-based, low-impact workout designed for people of all fitness levels, with no special equipment needed and no risk of muscle overload. It focuses on functional movements that can be adjusted to your pace and ability, making it accessible for beginners or those returning to exercise. For a 69-year-old woman, the key safety considerations are - Low-impact: The Cardio Bell uses bodyweight and minimal resistance, which reduces stress on joints compared to high-impact cardio. This makes it a safer option for older adults, especially if you have joint stiffness, arthritis, or a history of injury. Adjustable intensity: You can slow down, reduce reps, or skip harder moves if needed. This flexibility is important for older adults who may need to start gently and build up over time. Benefits for healthy aging: Regular, moderate exercise like this can improve strength, balance, coordination, and cardiovascular health - all of which are important for reducing fall risk and maintaining independence. Listen to your body: Stop if you feel pain, dizziness, or shortness of breath.
Kettlebell Swings can be safe for a 69-year-old woman if performed with proper technique, the right weight, but they should be approached with caution. When done correctly, kettlebell swings can improve hip hinge mobility, strengthen the posterior chain (glutes, hamstrings, back), boost cardiovascular health, and enhance balance - all important for maintaining independence in later life. A study with older women (65–75 years) showed that twice-weekly kettlebell training improved muscle strength, body composition, and breathing function. Precautions - Joint strain: Without proper form, swings can stress the lower back, knees, or hips, especially if the weight is too heavy or the movement is rushed mobility. Overexertion: Older adults may fatigue more quickly, so overdoing sets or reps can lead to injury. Start light: Use a kettlebell of 8–10 lbs (3.6–5.4 kg) for beginners, focusing on mastering the hip hinge and core bracing before adding weight. Master form first: Keep the back flat, engage the core, and drive through the hips, not the arms. Control the movement: Avoid jerking or swinging too fast; aim for a smooth, rhythmic motion. Listen to your body: Stop if you feel pain, dizziness, or instability.
Darebee Step Side Jacks exercise is okay for a senior woman to do, as it is a low-impact and joint-friendly alternative to regular jumping jacks. This exercise primarily works your lower body muscles, including the quadriceps, hamstrings, glutes, and calves, with the core (abs and obliques) stabilizing the movement. The exercise also engages your shoulders and chest as you raise your arms overhead. Full-Body Engagement: While the legs are the primary focus, the step side jacks provide a good overall workout by incorporating upper body and core muscles. Low-Impact Cardio: As a variation of jumping jacks, step jacks offer a lower-impact way to improve cardiovascular fitness without putting excessive stress on the joints. Improved Balance and Coordination: The lateral movement helps to improve balance and spatial awareness, contributing to better coordination. Listen to your body: Stop if you feel pain, dizziness, or shortness of breath.
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Horizontal Mountain Climbers can be safe for a 69-year-old woman if performed with proper form, controlled movement, and at a pace that matches her fitness level. They are a full-body, low-impact exercise that engages the core, shoulders, glutes, hamstrings, and legs, making them useful for improving strength, balance, and cardiovascular health. Key Safety Considerations - Joint-friendly modifications: For older adults, especially those over 50, joint-friendly versions of mountain climbers, such as slow, controlled stepping and stable core bracing, can reduce strain on hips, knees, and lower back. Core engagement: Keep your body in a straight line from head to toe, avoid arching your back, and maintain a stable plank position to protect the spine. Pace and intensity: Avoid rushing; steady, controlled movements reduce the risk of losing balance or straining muscles. Listen to your body: If you have existing back, hip, or knee issues, or if you feel pain, stop and adjust the exercise.
#Incline Mountain Climbers can be a safe and effective exercise for a 69 year old woman if done with proper form, controlled intensity, and modifications to reduce strain on the back, hips, and knees. Mountain climbers engage the core, legs, glutes, and shoulders, improving cardiovascular fitness, balance, and functional strength. When performed with a support, the incline position reduces the load on the lower back and allows for a slower, more controlled movement, which is especially important for older adults. This can help prevent injury from arching the back or losing balance. Key safety considerations - Core engagement: Keep your spine neutral, shoulders stacked over wrists, and hips level to avoid lower back strain. Controlled pace: Avoid rushing; slow knee drives increase time under tension and reduce injury risk. Joint protection: If you have knee, hip, or back issues, reduce the incline angle, & shorten the duration. Avoid overexertion: Start with short sets, and gradually increase time or repetitions. Avoid if you have osteoporosis, a recent injury, or balance problems.
#Wall Mountain Climber Planks are safe for a 69-year-old woman in good health, performed with proper form, at a controlled pace. This exercise is a low-impact, full-body exercise that should be done with proper form and at a controlled pace to reduce strain on the joints and core. Unlike running or jumping, wall mountain climbers use bodyweight and controlled movement, which reduces stress on the knees, hips, and spine. Slow, controlled stepping and stable core bracing can make the exercise comfortable for those over 50. Benefits: Improves core strength, balance, and functional movement, which are important for preventing falls and maintaining independence. Form first: Keep your body in a straight line from head to toe, avoid arching your back, and maintain a stable plank position. Controlled pace: Move slowly and deliberately to engage the core and avoid hip sagging or lower-back strain. Start easy: If you’re new to exercise, begin with shorter sets and fewer reps, then progress gradually. Avoid if you have severe joint pain, instability, balance issues, heart disease, uncontrolled high blood pressure, severe osteoporosis, recent surgery, or other serious health conditions. Stop if you feel pain, dizziness, or instability.
Standing Hand-Clasp Alternating Knee-to-Elbow Crunch (also called standing elbow-to-knee crunches) are generally safe for most adults, including older adults, when performed with proper form, but they should be approached with caution and modifications for safety. This exercise targets the rectus abdominis, obliques, hip flexors, and stabilizing muscles. Functional movement: Standing form adds balance and coordination demands, which can improve stability and mobility. Low-impact: As a bodyweight exercise, it avoids high-impact stress on joints, making it suitable for many older adults. Key safety considerations for a 69-year-old - Start slow and low volume: Begin with fewer reps (e.g., 5 reps per side) and 1-2 sets to avoid fatigue or strain. Focus on form over speed: Keep the movement controlled, avoid jerking, and maintain a neutral neck position to prevent strain. Modify if needed: If balance is poor, perform seated or on a mat for support. If core strength is low, start with a plank or seated knee-to-elbow crunch before progressing. Listen to your body: Avoid if you have recent injuries, chronic back/neck issues. If you feel neck, lower back, or hip pain, stop and adjust or skip the exercise.
#Standing Open-Arm Alternating Knee-to-Elbow Crunch (also called standing opposite elbow-to-knee) can be safe for a 69 year old woman to do, provided she is in fit shape. The twisting and lifting motion can increase spinal loading. For someone who has a history of back pain, disc issues, or osteoporosis, the twisting component should be approached with caution. This exercise is a core-targeted, bodyweight exercise that engages the rectus abdominis, obliques, hip flexors, quadriceps, glutes, and stabilizing muscles. It improves balance, coordination, and functional strength, but it also involves torso rotation, hip flexion, and standing balance, which can place stress on the spine, hips, and knees. Modifications for safety - Reduce range of motion: Keep the knee lift smaller and avoid full twists if needed. Use a wall for support: Standing upright against a flat wall while doing this movement, helps maintain balance and reduces spinal load. Perform seated variation: If standing is too challenging, a seated or lying version can target the same muscles with less spinal stress. Start slow and controlled: Focus on form and breathing; avoid rushing through reps. Listen to your body: Avoid if you have recent injuries, chronic back/neck issues. If you feel neck, lower back, or hip pain, stop and adjust or skip the exercise.
#Seated Open-Arm Alternating Knee-to-Elbow Crunch (also called seated alternating elbow-to-knee) can be safe for some older adults, but for a 69-year-old woman, especially with osteoporosis or balance issues, it should be approached with caution. This exercise is a core-strengthening move that can be effective for improving abdominal and hip flexor strength, balance, and posture. Benefits: Strengthens the transverse abdominis and lower abs, which can improve stability and reduce back pain. Enhances balance and coordination, which may help with fall prevention. Osteoporosis risk: If she has osteoporosis or low bone density, spine flexion (especially with rotation) can increase the risk of vertebral compression fractures. The seated version is less risky than standing versions, but still involves spinal flexion and rotation, so it should be approached with caution. Joint health: Seated knee lifts and hip flexor work are generally safe if she has no hip or knee instability, but she should avoid jerky or forceful movements. Breathing: She should avoid holding her breath during the exercise to reduce intra-abdominal pressure. Listen to your body: If you feels pain in the back, hips, or knees, stop and modify or avoid the exercise.
I noticed glancing at my watch readout, that today's workout was a little more intense … so, when I do it again, I will need to stick to 2 sets to keep my heart rate at a safe tempo.
That has more to do with being a couch potato the past 3 years, than anything else. But, for my husband's sake, I will pay more attention to "expert advice" while strengthening what needs to be strengthened.
Workout taken care of, I turned my attention to Supper prep ๐ฅ๐: I have been hungering for this particular chicken & rice dish … so, today, I got busy cooking it ๐ฉ๐ณ
As I was chopping, I heard ๐ what I thought was someone knocking on the door; but it wasn't a person - and it wasn't the door: it was a fat little bird trying to find a way through the livingroom window. Poor thing eventually flew away with a sore beak:
Supper was a chicken meal ๐ฝ️ I hadn't made since Bob went to ER in 2018 & never came home to stay, again. After being bumped from Wife to Widow, I avoided eating any of the meals I ate with Bob - but, I was hungering for it this morning … and I was wanting to clear the freezer & fridge to restock fresh meats and veggies. This recipe is a Jewish recipe, which is perfect for tonight's Shabbat Eve ✡️๐ฏ️๐ท๐พ
Today's happenings may not seem to be that exciting, but it really was a fantastic Day, from my point of view.
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