I listened to Victor Davis Hanson, while drinking my morning coffee ☕️, today - I like Victor; he is a knowledgeable man with extensive "higher education", and comes from a long line of people educated/practicing in American History, Education, & Law knowledge 🧐
Victor Davis Hanson: The ‘Schumer Shutdown’ Gains Traction Each Passing Day:
(https://www.youtube.com/watch?v=ZSUwHdLVcNI)
And I did a little self-care introspection 📖💡🙏, & got stew going in the crockpot …
Self-care to curb the spinning wheels of my thoughts.
VAL'S CROCKPOT BEEF STEW Recipe; Coalinga-CA https://roadgypsiesvalandholland.blogspot.com/2025/10/vals-crockpot-beef-stew-recipe-coalinga.html
Supper taken care of, and my spirit tended to - I spent some time toning my body 🏋️♀️
Lunge Step-ups Exercise
Marching exercises work a wide range of muscles, primarily targeting the legs, core, and hips. It strengthens the hip flexors, glutes, quads, and hamstrings while also engaging the core (rectus abdominis and obliques), erector spinae, and shoulders. This exercise increases cardiovascular endurance, balance, and joint mobility.
Shoulder Muscles
This exercise is a gentle, low-key motion that improves circulation and strengthens the legs without putting stress on joints. It is especially good for those with limited mobility. It is generally safe for a senior woman to do the marching steps exercise, as it is a low-impact movement that can improve balance, strengthen muscles, and increase cardiovascular health. However, it is important to listen to your body, modify the exercise as needed, and start slowly.
The Lunge Step-Ups exercise works the quadriceps, glutes, and hamstrings. The exercise also engages the calves, core (abs and obliques), and stabilizing muscles in the legs and feet for balance and stability.
Foot & Ankle Muscles
Lunges and step-ups can be safe and beneficial for senior women, but it depends on their current fitness level, health, and any pre-existing conditions, such as knee or hip injuries. Lunge step-ups build lower body strength, improve balance, and enhance stability by working the quadriceps, hamstrings, and glutes It is crucial to consult a doctor before starting. Modifications like chair-assisted lunges or reverse lunges are highly recommended to reduce strain on the knees.
Calf Raises primarily use the gastrocnemius and soleus muscles, also known as the calf muscles. The gastrocnemius is more active during standing calf raises because of the straight knee, while the soleus muscle is more engaged during seated calf raises, which use a bent knee.
Calf Muscles
It is safe for a senior woman to do calf raises, as it is a beneficial exercise for improving balance, walking stability, and ankle strength, which helps reduce the risk of falls. It is recommended to start with a seated or standing version that uses a chair for support and to listen to your body, starting with a comfortable range of motion.
Side Leg Raises primarily work the gluteus medius and gluteus minimus muscles (outer glutes), which are essential for hip abduction and stability. They also engage the tensor fasciae latae (TFL), hip flexors, and the core and obliques for stabilization. Depending on the movement and variation, the adductors (inner thighs) and even quadriceps can be activated.
Tensor fasciae latae muscle
Adductor Muscles
Side Leg Raises are generally safe for a senior woman to do, provided she has good balance and no underlying hip conditions like a recent hip replacement. It's essential to start slowly, use support like a chair for balance, and listen to her body to avoid injury. Consulting with a doctor or physical therapist first is crucial, especially if she has pre-existing health issues.
Leg Swings engage the primary muscles of the hips, such as the hip flexors and glutes, along with the hamstrings, quadriceps, and hip abductors and adductors in the thighs. Depending on the direction of the swing, the focus shifts, and the core and some calf muscles can also be involved.
It is generally safe for a senior woman to perform leg swing exercises, provided they are done with proper form, controlled movements, and adequate support. Leg swings are a recommended, low-impact exercise for older adults to improve balance, hip mobility, and flexibility, which are crucial for reducing the risk of falls and maintaining independence.
Wall Planks primarily engage the core, including the rectus abdominis, transverse abdominis, and obliques. They also work secondary muscles like the shoulders (deltoids), glutes, quadriceps, hamstrings, and the muscles of the lower back (erector spinae, quadratus lumborum).
Wall Planks Exercise
Wall planks are generally safe for senior women and are a great beginner-friendly exercise to build core strength, which is crucial for balance and fall prevention. However, it's important to start slowly, maintain proper form, and consult a doctor before beginning any new exercise program, especially if there are pre-existing injuries or limitations.
3 full sets of toning, plus wall planks; very little calories burned.
Supper underway ✅
Spirit & body tended to 💖
I set my Thanksgiving cactus & chrysanthemum in the sunny window brightening the dining nook, where I was settling in to work a couple more g st panels on my current little project:
Plants placed in a sunny spot - hoping for holiday blossoms on the cactus; and seeing new growth on the clipped back Chrysanthemum.
Back portion, finished up.
And, while I knitted my rows, I also did a little under table peddling for a little extra exercise ooph & calorie burn traction 🎯; my folding cardio mini cycle is not fancy, but it gets the job done 😉
Folding Cardio Mini Cycle.
Do Mini Exercise Bikes Really Work?
(https://www.tousains.com/blogs/news/do-mini-exercise-bikes-actually-work-benefits-and-drawbacks?srsltid=AfmBOorGb0Lkrz_FTg95akWclLZdpmdD-i1uPxMzTB0A8FYHheAzhWdj)
After supper, a couple loads of laundry was done … then it was time to enter onto my 24-hr. period of Shabbat Rest ☝️🕊️
Shabbat Shalom
Timeless Hebrew Tunes - 'In Your Healing Hands/B’yadecha Ha-Merappe’ot'
(https://www.youtube.com/watch?v=EgnDEfiGjPI)
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