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How to Find the Best Urgent Care Near Me: Tips and Tricks for Locating Quality Care

When you or a loved one needs medical attention, finding quality urgent care nearby can be a top priority. But with so many options available, how do you know which one to choose? In this post, we'll share tips and tricks for locating the best urgent care near you, so you can get the care you need when you need it.

1. Check Your Insurance Network:- Before you start searching for urgent care clinics, it's important to check your insurance network. Many insurance plans have a network of preferred providers, including urgent care clinics. Visiting an in-network urgent care clinic can save you money and ensure that you receive high-quality care.

2. Ask for Recommendations:- Another way to find the best urgent care near you is to ask for recommendations from friends, family, or coworkers. They may have personal experience with an urgent care clinic in your area and can give you valuable insight into the quality of care provided.

3. Research Online:- The internet can be a valuable resource for finding urgent care clinics near you. You can search for urgent care clinics in your area and read reviews from other patients to get an idea of the quality of care provided. Look for clinics with high ratings and positive reviews from patients.

4. Consider Location and Hours:- When choosing an urgent care clinic, consider its location and hours of operation. Ideally, you want to find a clinic that is close to your home or workplace and has convenient hours, including evenings and weekends. This can help ensure that you can get care when you need it.

5. Check for Specializations:- Some urgent care clinics may specialize in certain areas, such as pediatrics or sports injuries. If you have a specific need, such as a child who needs medical attention or an injury from a sports activity, look for a clinic that specializes in that area.

6. Visit the Clinic in Person:- If possible, it's a good idea to visit the urgent care clinic in person before you need care. This can give you a sense of the facility, its cleanliness, and the quality of care provided. You can also ask questions and get a feel for the staff and their level of professionalism.

7. Check for Accreditation:- Accreditation is a sign that an urgent care clinic meets certain quality standards. Look for clinics that are accredited by organizations such as the Urgent Care Association of America or the Joint Commission. These organizations set standards for safety, quality, and patient satisfaction.

By following these tips and tricks, you can locate the best urgent care near you and get the care you need when you need it. Remember, don't wait until an emergency happens to start your search. Be prepared ahead of time, so you can act quickly in case of a medical emergency.

Also Read:- Importance of Having a Primary Care Doctor

Depression and Anxiety Impact Your Physical Health: Here's What You Need to Know

Depression and anxiety are two of the most common mental health conditions that affect millions of people worldwide. They can make daily activities feel overwhelming, cause changes in mood, and impact overall well-being. But did you know that these conditions can also affect your physical health?

In this post, we'll explore the connection between depression, anxiety, and physical health. We'll also look at ways to manage these conditions to promote overall health and well-being.

Also Read:- Effects of Anxiety on Your Physical Health

The Link Between Depression, Anxiety, and Physical Health

Research has shown that there is a strong link between depression, anxiety, and physical health. When left unmanaged, these conditions can lead to various physical health issues, including:

Increased Risk of Heart Disease:- Studies have shown that people with depression are at an increased risk of developing heart disease. Depression can cause changes in the autonomic nervous system, which can lead to changes in heart rate and blood pressure. These changes can increase the risk of heart disease over time.

Chronic Pain:- Depression and anxiety can cause changes in the way the brain processes pain signals. As a result, people with these conditions may experience chronic pain, which can be debilitating and impact daily life.

Digestive Issues:- Depression and anxiety can also affect the digestive system, leading to issues such as irritable bowel syndrome (IBS), diarrhea, and constipation.

Weakened Immune System:- People with depression and anxiety may have a weakened immune system, making them more susceptible to illnesses and infections.

Sleep Problems:- Depression and anxiety can also cause sleep problems, such as insomnia or oversleeping. Lack of sleep can impact overall health and well-being, making it harder to manage these conditions.

Also Read:- Effects of Depression on Your Physical Health

How to Manage Depression and Anxiety for Better Physical Health

If you're experiencing depression or anxiety, it's essential to seek professional help. A mental health professional can work with you to develop a treatment plan that meets your unique needs. Here are some strategies that may be included in a treatment plan:

Therapy:- Cognitive-behavioral therapy (CBT) is a common therapy used to treat depression and anxiety. This type of therapy focuses on changing negative thought patterns and behaviors that contribute to these conditions.

Medication:- Antidepressants or anti-anxiety medication may be prescribed to manage symptoms of depression and anxiety. It's essential to work closely with a healthcare provider to find the right medication and dosage for you.

Exercise:- Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Healthy Eating:- Eating a healthy, balanced diet can also promote better mental health. Focus on eating whole, nutrient-dense foods, and limit processed foods, sugar, and alcohol.

Stress Reduction:- Stress can exacerbate symptoms of depression and anxiety, so it's essential to find healthy ways to manage stress. Some strategies to consider include mindfulness meditation, yoga, and deep breathing exercises.

Conclusion:- Depression and anxiety are more than just mental health conditions; they can also impact your physical health. If you're experiencing symptoms of depression or anxiety, it's essential to seek professional help. With the right treatment plan, you can manage these conditions and promote overall health and well-being. If you're looking for primary health care providers near your location, you can search online using your preferred search engine or check local directories. You can also ask for recommendations from friends or family, or contact your health insurance provider for a list of in-network providers in your area.

8 Foods That Promote a Strong and Healthy Heart

The relationship between food and heart health has been a topic of interest for centuries. The food we eat can significantly impact our overall health and well-being, especially when it comes to our hearts. The heart is the most vital organ in the human body, and taking care of it should be our top priority. In this article, we will explore the connection between food and heart health, and how we can make dietary choices that promote a healthy heart.

1. Understanding the Connection Between Food and Heart Health: Our food choices play a significant role in our heart health. Consuming unhealthy foods that are high in saturated fats, trans fats, and sodium can increase our risk of developing heart disease. On the other hand, consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can help reduce our risk of heart disease.

2. The Role of Fats in Heart Health: Fats are an essential component of our diet. They provide us with energy and help our body absorb essential vitamins and nutrients. However, not all fats are created equal. Saturated and trans fats can increase our LDL (bad) cholesterol levels, which can lead to the buildup of plaque in our arteries. On the other hand, monounsaturated and polyunsaturated fats can help reduce our LDL cholesterol levels and improve our heart health.

3. The Importance of Whole Grains in Heart Health: Whole grains are an excellent source of fiber, which can help reduce our LDL cholesterol levels and promote heart health. Consuming whole grains such as whole-wheat bread, brown rice, and quinoa can also help regulate our blood sugar levels and reduce our risk of developing type 2 diabetes, which is a risk factor for heart disease.

4. The Role of Fruits and Vegetables in Heart Health: Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which can help reduce inflammation and prevent oxidative stress. Consuming a diet rich in fruits and vegetables can help lower our blood pressure, reduce our risk of heart disease, and improve our overall health and well-being.

5. The Importance of Lean Proteins in Heart Health: Consuming lean proteins such as chicken, fish, and legumes can provide us with essential nutrients without the added saturated and trans fats found in red meat. Consuming a diet rich in lean proteins can help reduce our risk of heart disease and improve our overall health.

6. Reducing Sodium Intake for Heart Health: Consuming too much sodium can increase our blood pressure, which is a risk factor for heart disease. Reducing our sodium intake can help lower our blood pressure and reduce our risk of heart disease. We can reduce our sodium intake by avoiding processed foods, reading food labels, and using herbs and spices to add flavor to our meals instead of salt.

7. The Role of Omega-3 Fatty Acids in Heart Health: Omega-3 fatty acids are a type of healthy fat that can help reduce inflammation, lower our blood pressure, and improve our heart health. Consuming omega-3 fatty acids found in fish such as salmon, tuna, and sardines can help reduce our risk of heart disease.

8. The Impact of Alcohol on Heart Health: Consuming too much alcohol can increase our blood pressure and cholesterol levels, which can increase our risk of developing heart disease. However, consuming moderate amounts of alcohol, such as one drink per day for women and two drinks per day for men, can have a protective effect on our heart health.

Benefits of Having a Family Doctor Nearby - Access Health Care Physicians, LLC

Family doctors are the primary healthcare providers you visit for a variety of reasons. When you have a problem that does not require emergency care. Your family doctor serves as your first point of contact whenever you need medical attention. Whether you're experiencing sudden flu symptoms or dealing with an unexpected rash, your family doctor offers treatment options for a wide variety of problems.

Having a go-to family physician near you provides continuity of care, which is frequent contact between a patient and their doctor. Continuity of care has been linked to lower mortality, improved patient confidence, and higher satisfaction. When it comes to doctor-patient relationships, trust plays a big role as a doctor is more likely to disclose important information about themselves to someone they have known well for a while. It is also helpful to have a doctor who knows your health history as this helps in making a better-informed diagnosis and providing advice specifically tailored to you.

Most Americans often use the ER as their primary source of care because they are unaware of the benefits of having a primary care physician. Here are 4 main reasons why you should have a family doctor:

1. PCPs Follow Your Life Cycle
Family doctors are known to treat patients of different age groups. From toddlers to teenagers and middle-aged people. A primary care physician typically treats the same patients for a wide range of conditions over many years and even decades. You can start seeing a family doctor at any stage in your life. Staying with the same doctor means you are building a long-lasting relationship with them, allowing the doctor to really get to know you and offer you the best treatment options.

2. They Understand Your Family History
One benefit of seeing the same doctor over the course of several years is how well they know you know your body and your medical history. They understand your health tick, habits, and just general state of being. This gives them an advantage when it comes to diagnosing and treating you. Going back frequently for checkups allows your PCP to watch for medical red flags and monitor any changes in your health over the years. When you go to a "family" doctor who has actually treated you and your family for generations, it allows them to record an accurate and thorough family health history. They can spot triggers and red flags that they might have seen in a previous generation, recommending genetic counseling to rule out any risks to you.

3. They Are an Excellent Health Resource
Beyond specialists, family doctors and primary care physicians are the best health resources. They offer a combination of personalized care with extensive family history knowledge, allowing them to create an environment of great health resources for you and your family. They are not there just for annual general check-ups. Family doctors also help you navigate chronic conditions and serious illnesses such as diabetes and heart disease.

4. They Assist With Finding Specialists
In the case of serious medical conditions, your family doctor helps you come up with a course of action to help you navigate through this overwhelming period. Be it heart disease or cancer, when you need a medical specialist, your family doctor is your best guide as they find someone who best suits your specific needs, preferences and personality.

If you want to lead a healthy life with a trusted and skilled medical professional by your side, contact Access Health Care Physicians to find the primary care physician best suited for you. Our family doctors are experienced in dealing with a variety of conditions and follow a compassionate care approach. We have locations throughout Florida to better serve you. Find a doctor near you today by visiting our physician directory.

Benefits of Having Primary Healthcare Providers - Access Health Care Physicians, LLC

Primary healthcare providers are often the first point of contact for individuals seeking medical care. These healthcare professionals, such as family doctors and nurse practitioners, play an important role in maintaining the overall health and well-being of individuals and communities. In this blog post, we will discuss some of the benefits of being a primary healthcare provider.

One of the main advantages of having a primary healthcare provider is that they provide convenient and accessible medical care. These healthcare professionals are often located in communities and are easily accessible to individuals, regardless of their location or financial status. They also provide a wide range of services, including preventive care, diagnosis, treatment, and follow-up care, making it easier for individuals to get the medical attention they need.

Another advantage of primary healthcare providers is that they provide continuity of care. These healthcare professionals often have long-term relationships with their patients, which allows them to provide personalized care and keep track of a patient's health history. They are better positioned to detect and prevent chronic diseases by providing routine checkups and screening, which is critical to reducing healthcare costs and improving overall health outcomes.

Primary healthcare providers also help reduce the burden on other health professionals and facilities. By providing preventive care and prompt treatment, they can help reduce the number of individuals who require care in emergency rooms or other specialized facilities. This, in turn, helps reduce waiting times and costs for health services.

Additionally, having a primary healthcare provider can help improve the overall health of a community. These healthcare professionals often work closely with other health professionals and community organizations to provide education and resources that can help promote healthy lifestyles and prevent disease.

Finally, having primary healthcare providers is vital to maintaining the overall health and well-being of individuals and communities. They provide convenient and accessible medical care and continuity of care and help reduce the burden on other health professionals and facilities. They also play an important role in improving the overall health of a community.

What is Glucose and What Is Its Connection to Metabolic Well-Being?

Glucose finds its origin in the Greek word for "sweet" and is a type of natural sugar that your body uses for energy. Glucose is a simple sugar and is the primary source of energy for the body's cells. It is derived from the breakdown of carbohydrates in food and is also produced by the liver. Glucose in the blood is carried to cells throughout the body, where it is used to produce energy. Glucose is central to your body's energy consumption. All nutrients like carbohydrates, lipids, and proteins are broken down into glucose. It serves as the primary metabolic fuel source and is a precursor for various syntheses.

Glucose is the final substrate, which enters tissue cells and is converted into ATP (adenosine triphosphate), the energy currency of the body. It is then consumed in a number of ways by active transport of molecules across cell membranes, muscle contraction, and the performance of mechanical work.

The body tightly regulates the level of glucose in the blood to ensure that cells have a constant supply of energy. When blood sugar levels are too low, the body releases hormones such as glucagon and adrenaline to increase glucose production and release stored glucose into the bloodstream. When blood glucose levels are too high, the hormone insulin is released to promote the absorption of glucose into cells and the storage of excess glucose as glycogen.

Did You Know

Carbohydrates are used to supply energy to the cells of the body. Your body breaks down complex carbohydrates into simple sugars, namely glucose and fructose. Glucose in the blood is very strictly controlled and monitored as any fluctuation can lead to serious health complications. When blood sugar is too high, insulin-secreting cells respond by taking glucose out of the bloodstream. When your blood sugar is low, the pancreas releases glucagon.

Your metabolic rate is directly linked to your glucose. When insulin cells are damaged or if your body's cells become resistant to the effects of insulin, it means that your blood sugar levels are not being monitored properly. It is basically type 1 and type 2 diabetes.

Energy and Storage Process

Our bodies are designed by beta cells in the pancreas to keep our blood glucose levels stable. Every time you eat your blood sugar rises and then insulin is released into your bloodstream so that the glucose can get inside the cells. Your body uses this glucose and amino acids for energy and is the primary source of fuel for your brain. Nerve cells and chemical messengers need this energy to process information and function. Leftover glucose is stored in the liver and muscles in little bundles called glycogen for about a day.

Once it's been a few hours since your last meal, your blood sugar level drops, which happens when your pancreas stops churning out insulin. The pancreas then begins producing a hormone called glucagon which signals the liver to break down stored glycogen back into glucose. It travels to the bloodstream to replenish your supply.

Blood Sugar and Metabolic Health

Your body's metabolic health refers to how well and quickly your body is able to convert food and stored energy into cellular fuel. When this level changes or worsens, it can lead to diabetes or heart disease. As our daily lifestyle and habits change, it makes our metabolic health worse. According to current statistics, only 12% of American adults are 'metabolically healthy'. This shows how the body's cells use energy to grow, repair, reproduce, and more.

While fat, protein, and glucose all contribute equally to your body's metabolic health; Maintaining a stable blood sugar level and getting enough exercise to have the biggest impact on metabolism. While insulin helps to store excess energy, exercise helps to build muscle, and they are both anabolic. Metabolism is affected by which carbohydrates you choose to consume and which combination your body chooses to burn for energy.

Insulin resistance is known to impair metabolism because glucose chooses to stay in your bloodstream instead of being used for energy. This increased level of insulin leads to fat storage and weight gain.

An Access Health Care Physician is a primary care facility that provides a range of services to help you get your glucose under control. You can connect with our doctors for consultation and learn how to maintain your blood sugar level.

The Challenge for Independent Health Care Practices

The biggest issue facing healthcare systems today, in my opinion, is the lack of control over their destiny. In a sense, perhaps, they never had any freedom, and mastery over their future was merely an illusion. However, after nearly 34 years in health care, it has become painfully clear to me that this is the biggest challenge facing independent groups and independent physician associations today.

Payments, if they are part of managed care or accountable care, are often subject to the whims and fancies of the HMO or CMS. Rules can be changed arbitrarily, or retroactively, and data can be changed or hidden, or conflicted as needed. Payments arrive months later, sometimes 18-24 months late. Smaller practices do not have the means to challenge these numbers, nor the ability to review them on their own. Thus, they are dependent on health plans and CMS, being true providers of service and true producers of data, which are consumed by payers or regulatory authorities.

PBM is a complete joke. They pay one amount to the manufacturer and charge the other amount to the insurance company. Part D costs have layers of commissions and hidden fees. The price of medicines increases by 13-15% every year and no one can point a finger to solve this issue. Most recently, a health plan refused to share any bonuses and simply dismissed the data it consistently shared with us on its portal over the past 12 months. The CEO of one of the largest health insurers had no problem completely changing the numbers and reducing the benchmark by 30% and when challenged agreed to reinstate the cut immediately.

 Another CEO of a Fortune 100 health plan lied to us and facilitated the transfer of three providers from our network to another controlled by his health plan. All this is done in a surreptitious and illegal manner, flouting professional relations and etiquette. He broke his contract with an oncology network and refused to sign the agreement and when confronted, he readily apologized for his mistake while asserting the legality of his move.
It stinks and it is extremely painful to see providers on the receiving end of this collusion and collaborative systemic bias against them. What is the solution?

There's only one in my mind. Providers must get their act together, whether it's compliance, operations, technology, or financial planning. Providers have to manage their data, using new technologies like AI and RPA to improve efficiency. Network together to create more equitable contracts for your services, and build robust compliance and regulatory platforms to improve your earnings and security.

Providers must control their own destiny, and this can only be done if they are no longer creators of data but also consumers and managers, controllers, and evaluators. Then, and only then, will they have the financial and legal capacity to face emerging forces and bring more value to their 'low premium services'?

Is Melatonin the New “Vitamin M”?

Melatonin supplements are taking up more space on drugstore shelves and across social media platforms. But what exactly is it?

Melatonin, often referred to as the sleep hormone, is a central part of the body's sleep-wake cycle. Its production increases with the darkness of the evening, promoting healthy sleep and helping to orient the body to circadian rhythms.

Melatonin is a hormone produced by your brain in response to darkness. It helps with the timing of sleep as well as your circadian rhythm. It safely helps over 70 million Americans who suffer from chronic sleep problems. Before visiting your primary healthcare provider, learn a little more about melatonin here.

What Are the Benefits of Taking Melatonin?
Besides sleep, melatonin supplements provide a number of benefits. Since melatonin is naturally produced by our bodies, melatonin supplements are great for people who have low levels of it in their systems.

1. Research suggests that melatonin supplements have helped people with jet lag. Jet lag often leaves you feeling unwell overall and leads to disturbed sleep, but the use of melatonin has been shown to reduce these symptoms.

2. Melatonin is quite popular with people suffering from delayed sleep-wake phase disorder (DSWPD). People with this disorder usually have trouble falling asleep before 2 to 6 a.m. and prefer waking up between 10 a.m. and 1 p.m. Studies have shown that taking melatonin 1 hour before your desired bedtime combined with going to bed at a set time led to several improvements and better sleep.

3. Anxiety before and after any surgery is quite common. Since melatonin supplements are relatively more natural, they are safe to have and have proven to be helpful in reducing anxiety.

Is Melatonin Safe?
Melatonin is considered quite safe for adults when used for short periods. However, before taking any melatonin supplement on your own, always check with your doctor if you already have any medications that you take on a regular basis. Since melatonin is considered a dietary supplement rather than a prescription drug by the FDA in the United States, it is important to be more cautious. This is unlike any other where melatonin is available through prescription. Because of this, while FDA standards are expected, there is no systematic process for ensuring they meet.

Melatonin and Insomnia
Insomnia is a condition in which people have trouble falling asleep, staying asleep, or both. If these symptoms persist for more than a month, it is considered chronic insomnia. While cognitive behavioral therapy is a recommended treatment for this disorder, the use of melatonin may have some positive effects on the condition.

Read More Blog: 5 Ways to Get the Right Vitamins Everyday

Can Children Take Melatonin?
Although it is primarily intended for use by adults, pediatricians sometimes recommend melatonin for children. In a 2012 national survey, it was the second most commonly used dietary supplement among children in the United States. Children suffering from autism spectrum disorder have also benefited from the use of this supplement.

If you start on a melatonin journey, it is essential that you take it at the right times of the day. Taking it too early or too late can shift your biological clock and cause changes in your sleep and wake times. The NHS recommends taking melatonin 1-2 hours before your desired bedtime. If you're taking melatonin to prevent jet lag or when you're traveling, start the dose a few days before you leave to allow your body to acclimatize to the new time zone.

Now that you've learned more about this new supplement, you can decide whether you need it or not. Instead of taking this call on your own, it is always advised to approach a medical professional and refer to the medical services provided by them to help clear any ambiguity on the same.

What is Brain Fog and How Do You Recover From It?

Brain fog is a symptom often caused by stress, sleep changes, and medication. This is a term used for certain symptoms that can affect your ability to think. A person with this condition may experience extreme confusion, and memory loss, and may find it difficult to concentrate.

What exactly is brain fog?
It is not a medical condition itself but a culmination of symptoms of other medical conditions. Brain fog comes under cognitive dysfunction, characterized by an inability to concentrate as well as a lack of mental clarity. It is also often referred to as mental fatigue, depending on the severity of the condition. While it can affect and disrupt one's work or school life, it is not permanent.

Brain fog is believed to be caused by high levels of inflammation at the cellular level. Changes in the hormones that determine your mood, energy, and focus also affect it. When one is experiencing an imbalance in their hormones, their entire system gets thrown into disarray. Since brain fog syndrome is more than a psychological condition, it can lead to other conditions such as obesity and diabetes due to behavioral changes. If you think you may be experiencing brain fog, it is best to get in touch with your primary healthcare providers.

Covid-19 and Brain Fog
This term has become more popular in the last couple of years during the COVID-19 pandemic. It has been found that COVID-19 causes neurologic symptoms by worsening pre-existing symptoms. It also triggers a new set of symptoms which leads to brain fog.  The research found that entirely new, painful, small-fiber neuropathies and cognitive impairment were triggered by COVID-19 infection in many patients across different age groups.

With brain fog, the communication between various parts of the brain becomes compromised either directly from the virus or from an immune system overactivation. A COVID-19 infection and its aftermath affect the intricately coordinated neural networks and interrupt the flow of information. This ends up affecting people in a way where they might take longer than before to remember a person’s name or a new phone number. Though the information gets there, it is not as reliable as before.

What causes brain fog?
Brain fog is usually rooted in a lifestyle that promotes hormonal imbalances and is exacerbated by stress. While a compromised immune system plays a major role in this, basic lifestyle habits can also lead to it. This also includes:

1. Exposure to electromagnetic radiation from your computer or mobile phone.
2. High levels of stress reduce blood flow to the brain causing poor memory.
3. Lack of sleep and a sedentary lifestyle.
4. Not having an inclusive diet with good amounts of amino acids, vitamins, minerals, and antioxidants.

How can you reduce the effects of brain fog?

1. Quitting tobacco should be number one on the list because the chances of recovery for a smoker are very less.

2. Cutting down on your alcohol intake and limiting it to occasional use is best for an easier recovery.

3. Any type of activity, even walking for 20 minutes every day, increases blood flow to the brain, which heals.

4. Take a good diet. You are following a diet that is full of nutritious food and not processed foods or sugary sweets, which work against the healing process.

5. Taking a vitamin D supplement once daily may aid brain and nerve function.

Every brain changes with age, and mental function changes along with it. Mental decline is common, and it is one of the most dreaded consequences of aging. Sometimes brain fog is caused by lifestyle factors such as diet, stress, or lack of sleep and exercise. Other times, it is caused by an underlying health condition or is a side effect of a medication. Be proactive about adopting a brain-healthy lifestyle and managing your health and medications.

Brain fog can be frustrating, but recovery is not impossible. It is important that you recognize your symptoms and start taking action for them. Leaving it untreated will only affect your quality of life. The first several months should be spent trying to resume as many former activities as possible. Remember that the brain takes months to heal, so try not to get impatient. Contact your doctor and get a list of medical services provided by him which can help you during this period.

Best Exercises for Senior Citizens

If you are an older adult looking to establish an exercise routine, you should be able to fit in 2 hours of endurance activity a week. Regular exercise is important for all stages of life, but as we age, it becomes even more important for our overall well-being. Regular exercise can improve almost all aspects of your health which include; blood pressure, body weight, cholesterol levels, overall mood, and sleep patterns. It strengthens your muscles, ligaments, tendons, and your bones to help reduce injury and reduce your risk of falls. As always, any time you're starting a new exercise program, increasing your activity or if you have a chronic health condition, you should talk with your doctor about what's best for you. Some exercises or stretches may need to be modified to best fit your individual needs and goals.

There are several types of exercise to choose from and enjoying a nice mix of them all will result in the greatest results.

Do your muscles feel tight? The stretching and improved flexibility will help you feel less stiff and more comfortable with everyday tasks; walking, bending, and reaching. You'll naturally improve your posture, circulation, and balance. Achieving resilience takes time. Listen to your body and start slowly.

Let's start by discussing the two types of stretching: dynamic and static. Dynamic stretching, better known as active stretching, is less "stretching" than you might think of it. You do these types of movements and motions to warm up before exercise. This will include movements similar to those that would be included in your workout to ensure that the muscles are warm and the joints are lubricated.

Dynamic stretching includes stretches such as these:

Static stretching is what will increase flexibility. Do this as you stand, sit or lie down and stay in one position for about 45 seconds. These are stretches that you hold for a period of time. Static stretching should not cause injury With static stretching, you will focus on one muscle or area at a time eg; Neck, calves, hamstrings, back, arms and shoulders.

Balance:- Along with stretching and flexibility, improving balance can help prevent falls and other injuries. As well as aging, difficulty seeing, inner ear problems, and weakened joints and muscles can cause a lack of balance even with a slightly uneven surface. Activities such as yoga, tai chi, and Pilates will help improve balance and flexibility. As an added bonus, many of these exercise activities are also good for our physical health.

Aerobic Endurance:- This type of exercise doesn't need to be strenuous, but it should get your heart rate up. There's no need to sign up for the next Hometown Marathon! For most seniors, starting with low-impact activities is a good place to start. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity each week. (Or 75 minutes of vigorous-intensity aerobic activity.) Look for senior classes in your area, or enjoy a walk in a local park.

Strength Training:- Everyday tasks require strength. Carrying groceries, climbing stairs, and doing household chores requires adequate muscle strength. According to the Centers for Disease Control and Prevention (CDC), adults 65 and older should include strength training in their workouts at least twice a week. Start slow with light weights, such as 1-2 pounds, and aim for 10-15 repetitions of a compound exercise. You can also use your own body weight for resistance with exercises like chair squats, wall pushups, or even stair climbing. Resistance bands are a very cost-effective way to add strength training to your workout and improve heart health, bone health, independence, and overall quality of life. Classes offered by your insurance, such as Silver Sneakers, or at your local gym can help you learn the proper way to use strength training equipment.

Improving your health can start with 30 minutes of physical activity every day. Remember to talk to your doctor about the best path to fitness for your needs and start slowly. Try to incorporate all types of exercise into your weekly routine to see the most benefits. The US Department of Health and Human Services reports that less than 5% of adults participate in 30 minutes of physical activity each day and only 1 in 3 reaches the recommended amount of physical activity each week. But it's still not too late! A study in the Journal of Medicine and Science in Sports and Exercise reported that lifting weights for less than an hour each week significantly reduced the risk of heart attack and stroke.

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