I woke up this morning to raindrops pelting Independence's roof ☔️; and my husband softly snoring 💤 to the backbeat of each raindrop: while I sneezed back-to-back whiplash allergy sneezes 🤧 brought on by the cottonwood fluff carried on the winds here 💨
I slipped a coffee pod into the Keurig Coffee Maker, & started my coffee dripping. While it dripped, the rain fell, and the soft snores played harmony … I was thankful for Elohim's grace and quiet peacefulness that fills our home & hearts 🤲🏠❤️
His grace ☝️ arrived before the Day began; and His peace quiets every restless thought 🕊️ - to fill our hearts with courage to face what we, on our own, cannot control. And blesses us with wisdom to cherish the blessings often overlooked when our attention gets snagged by closed doors.
Stirring acid curbing sweetness into my hot joy juice ☕️, I am encouraged by engaging reminders that every time Elohim closed a door, He redirected me ➡️ towards something better than I could have imagined, & greater than I could ever anticipate 😁
Sitting down at the dining table and watching my husband's chest rose & fall, I pray that kindness would flow from our mouths today, that love would guide our actions, and that gratitude would color every moment 🙏🥰
And I prayed relaxation - and a deep, peaceful sleep, would cover my husband as he slept on 😴 Holland does not sleep like normal people - his brain struggles with a traumatic brain injury which occurred when he was a young child. his sleep pattern is sketchy at best, and his brain circuits - when over stimulated, get stuck sometimes. He stays up practically around the clock feeding his brain on one internet media after the other 👂🌐💻🎙️; and most are really dramatic in their "the sky is falling!" videos & reels.
I am always thankful when I see him actually sleeping.
And I hope with every whiplash sneezing episode, that he will not wake up. He really needs a substantial amount of sleep.
One of the hardest things about TBI, is having an anxious mind that is always [on] 🧠💬, & always looking ahead for possible worst-case scenario's 👀🤔 Holland's brain works like that: he is always on high alert. He's exhausted practically around the clock 🌞🌟⏰; trying to predict every possible outcome to any given situation we may … or may not … encounter "at some point" 🦁 He shoulders the weight of tomorrow before it even gets here.
I know that we must stay informed about what’s happening in the world 🌐📜📲💻; but I also know that too much constant information is simply more than our hearts, minds, and nervous systems can juggle 😵💫
There’s a difference between being aware and being consumed.
For me, small doses are healthy. Endless scrolling, constant breaking news, and taking in the weight of the whole world all day long is not. I'm more into protecting my peace - the world will still be there after I’ve taken a breath, finished my coffee, listened to the birds, and reminded myself that life is still happening right here in front of me, too.
When Holland woke up around 10 AM, he drove into Castle Rock to grab some supplies 🚘🛒 … and I went into the spare room to engage in a light cardio workout 💓⏱️: strong enough to leave me a bit breathless 🌬️, but light enough to stave off a heart attack 😉
For older adults, a proper warm-up routine is essential to staying active and avoiding injuries, and effective for preparing the body for workout activity.
Warm-up Bodyweight Hand-Assist Neck Stretches can be safe for many older adults when done gently, with proper form, and without pushing into pain or weakness. However, safety depends on your current neck condition, strength, and any medical history. Low-impact and gentle: Many senior-friendly neck stretches are designed to improve flexibility and circulation without high strain. Hand-assist variation: Using your hands to gently guide your head can reduce the load on neck muscles and ligaments, which are more fragile with age. Avoid overstretching: Hold each position only as long as you can comfortably, and never force your head into an awkward position. Start slow: Begin with 5–10 repetitions of each stretch, and increase gradually if tolerated. Maintain good posture: Keep your spine aligned and avoid arching your back or tilting your head too far. Neck retraction: Place two fingers on your chin, gently push your head back, feeling engagement in the front of your neck. Benefits: Regular gentle stretching can help relieve stiffness, improve blood flow to the brain, and reduce the risk of injury from muscle tightness. Always prioritize comfort and stop if you experience any warning signs. Stop immediately if you feel pain, numbness, tingling, or dizziness during or after a stretch.
Warm-up Bodyweight Elbow-Arm Circles are generally safe and beneficial for a 69 year old woman to do when done slowly and without pain. This exercise is considered a low-risk, low-intensity mobility exercise that can improve shoulder and upper arm mobility, circulation, and range of motion … and can be done anywhere, anytime without equipment. Benefits: Improves shoulder mobility and upper arm flexibility. Enhances circulation in the arms and hands. Supports joint health by maintaining range of motion in the shoulders and elbow. For a 69-year-old woman, the main safety concerns are: Neck strain: Full neck circles (as in some “elbow–arm circle” variations) can compress the cervical spine and irritate discs or nerves, especially if done aggressively or repeatedly. This is more relevant if the movement involves large head rotations. Repetitive strain: Overdoing the exercise without rest can irritate tendons or muscles. Elbow or shoulder pain: If there is existing elbow tendinitis, arthritis, or shoulder instability, the stretch should be gentle and avoid pain. If you want to keep the exercise but reduce risk: Limit range of motion: Keep arm circles small and controlled; avoid full head or neck circles. Do both arms equally to maintain balance. Start slowly: 1–2 minutes of gentle circles, then increase duration if comfortable. Dizziness: Large head or arm movements can trigger dizziness in some people, especially if they have balance issues. Avoid if you have recent neck or shoulder injury, severe arthritis, nerve symptoms, or balance problems. Stop if you feel pain, numbness, or dizziness - these are signs to stop and reassess. Stop immediately if you feel sharp pain, swelling, or weakness in the arms or hands during the exercise.
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Warm-up Bodyweight Standing Ankle Circles are generally safe for a 69 year old woman to do. This exercise is low‑impact, & joint‑friendly. However, safety depends on her overall health, mobility, and any existing conditions. Benefits: Improve ankle mobility, circulation, and balance; can help prevent stiffness. Overdoing them can strain ligaments or worsen joint pain. Perform slowly and control the motion. Risks: If she has recent ankle injury, arthritis, or poor balance, she should avoid rapid or deep circles. Use a stable chair or wall for support if balance is a concern. Avoid if there’s active inflammation, recent fracture, or severe arthritis. Stop if you feel sharp pain, swelling, or instability.
Bodyweight Standing Ankle Circles~Aim for 20 total circles (10 per ankle) x2
Warm-up Bodyweight Hip Circles Stretch can be safe for 69 year old woman to do, if done with proper form, controlled movement, and without pain - but there are important considerations if you have hip pain, osteoarthritis, or recent hip surgery. Benefits: Hip circles can improve hip mobility, reduce stiffness, and help with daily activities like bending or reaching. Safety tips: Perform slowly and smoothly, avoiding jerky movements. Keep your core engaged to protect your lower back. Avoid if you have instability, severe arthritis, or uncontrolled balance issues. Stop if you feel pain, numbness, or dizziness.
The Darebee Good Morning! workout is a good start to the day you really need a workout that will get your heart pumping, raise your body temperature and make you feel good throughout the Day … plus the moment you add EC (1 minute rest between sets) it will also increase the energize of your muscles, heart and lungs without draining your batteries.
I have also included alternate exercises (marked with a #) that may benefit those with limited flexibility.
I started my Day here, with allergy related whiplash sneezing, a runny nose, & coughing - and was able to go 3 sets of this Darebee workout routine, as well as some time on my stepper for a well-rounded, full-body cardiovascular workout.
Side Step Jacks are generally safe for a 69 year old woman to do. This exercise is a low-impact exercise option for seniors. The safety of performing the Side Step Jacks exercise for a 69-year-old woman depends on several factors; Joint Health: If she has joint issues or has had previous injuries, she should exercise with caution and consider modifications to reduce impact. Balance and Stability: Assessing her balance and stability is crucial before attempting side step jacks. It is essential to listen to your body and stop if you feel any discomfort or dizziness.
Knee-to-Elbow exercise may pose risks for some senior women, especially if she has joint issues, osteoporosis, or balance concerns, and should be approached with caution or modified. Considerations for Older Adults: The knee-to-elbow exercise involves twisting the torso and lifting the knees, which can place stress on the spine, hips, and knees. For older adults, particularly women over 65, these movements may increase the risk of joint strain, falls, or vertebral fractures if bone density is low or if there is pre-existing arthritis. Rapid or jerky movements should be avoided, and exercises should be performed slowly and with control. Bone and Joint Health: Women in their late 60s are at higher risk for osteoporosis and sarcopenia, which can make twisting or high-impact exercises unsafe. Exercises that involve bending forward or twisting at the waist, like knee-to-elbow, may increase the risk of spinal fractures in those with weakened bones. If bone density is unknown, a medical assessment or consultation with a physical therapist is recommended before attempting this exercise. Safer Alternatives: Older adults can achieve similar core strengthening benefits with low-risk modifications - Seated Knee Lifts: Lift one knee at a time while seated in a sturdy chair to reduce spinal and balance stress. Standing Marches: March in place while engaging the core, holding onto a chair for support. Monitor pain or discomfort: Stop immediately if there is joint pain, dizziness, or back discomfort.
#Seated Knee Lifts can be safe and beneficial for many older adults when performed with proper form - strengthening the quadriceps, hamstrings, and glutes supports daily activities like standing, climbing stairs, and walking. These exercises are designed to strengthen the muscles around the knee without putting full body weight on the joints, making them a low-impact option for seniors. Low joint stress: Done from a sturdy, nonwheeled chair, they avoid the strain of standing or squatting, reducing risk of knee injury. If you have balance problems, use a chair with armrests for added support. Maintain proper posture: Sit upright, feet flat, knees at 90°, and core engaged (suck stomach muscles in). Control the movement: Move slowly and smoothly; avoid jerky motions. Start light: Begin with 10 reps per leg, gradually increasing as strength improves. Avoid if you have severe knee instability, recent surgery, or uncontrolled arthritis. Stop if you feel pain: Discontinue if you experience sharp pain, swelling, or instability in the knee.
#Marching in Place is generally safe for a 69-year-old woman to do. It is a low-impact exercise that can be modified to suit different fitness levels and mobility needs. As long as the individual is in good health, 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.
The Overhead Arm Reach Side Bend Stretch can be safe for a 69 year old woman to do, if done with proper form, controlled movement, and awareness of her health status. However, there are important considerations to keep in mind. Overhead arm reach is a gentle upper‑body stretch that increases shoulder and upper back flexibility, helping with daily tasks like reaching shelves or opening doors. Side bend (leaning to one side) can improve spinal mobility and relieve stiffness, but it must be performed carefully to avoid strain. Keep the movement slow and controlled; avoid bouncing. Balance or dizziness: Leaning to one side while reaching overhead may affect balance, especially if the person is on a slippery or uneven surface … a safer alternative for you could be an overhead reach without side bend - Just raise arms overhead to improve shoulder range of motion. Avoid if you have a history of spinal fractures, osteoporosis, osteopenia, arthritis, or balance issues. Stop if you feel pain, dizziness, or instability.
Standing Rotations are generally considered safe and beneficial for senior women over 60. These movement helps restore spinal mobility, reduce stiffness, and support daily activities like turning in bed or reaching behind you. Key Safety Considerations - Start small and slow: Use a small range of motion and avoid forcing a deep twist. The goal is comfort and control, not intensity. Keep knees soft: Soften your knees slightly and avoid locking them, which can strain the lower back. Breathe normally: Do not hold your breath; relaxed breathing helps prevent tension and injury. Use support if needed: A stable chair or wall can provide balance and reduce strain. Listen to your body: Avoid if you have recent back surgery, osteoporosis, heart disease, or uncontrolled high blood pressure. Stop if you feel sharp pain, dizziness, or instability.
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Mini Steppers are great for older adults - they're easy on your joints, which means they help avoid the kind of injuries you might get from tougher workouts. When you use a mini stepper, it doesn't put much pressure on your knees, ankles, and hips. They're also great for mixing up your workout routine. By adding low-impact exercises with a mini stepper to what you usually do, you can avoid injuries from doing the same thing too much. This is because you're not always working out the same muscles and joints in the same way: very important for those who want to stay active but not hurt their joints. The ideal frequency depends on your individual fitness goals, current activity level, and how your body responds, so start slow (maybe 5 minutes daily) and over time as your legs get stronger, gradually increase time spent on your stepper to 30 minutes 3 to 5 days a week. Listen to your body and adjust as needed: stop immediately if you feel intense knee pain while using a mini stepper.
Then, I ate a sandwich, swallowed some Dayquil with a cup of tea 🍵; & ended the Day working a few rows of my WIP ✂️🧶 and watching movies 💻🎬 - pleased the Day had wrapped up with engaging encouragements … and going to bed 🛌 before midnight, because I really was quite worn out 😌 with all the whiplash sneezing.
