--Apple-Mail-8048CFAF-E607-49E8-A9F8-AD427AD8268A Content-Type: text/plain; charset=us-ascii Content-Transfer-Encoding: quoted-printable Hi Timothy, Heres our article.=20 Connie typed it nicely for me.=20 Each paragraph should have a picture.=20 We can take them at the office if you want.=20 Enjoy your last few days.=20 See you soon, =20 Mary Maria Licoudis R.N. Sent from my iPad Begin forwarded message: > From: Connie Perl > Date: February 6, 2016 at 8:12:38 PM GMT-5 > To: Maria Licoudis > Subject: article exercise >=20 >=20 >=20 > Home Care Assistance Balanced Elderly Exercise >=20 > As part of our Balanced Care mission to change and improve the= quality of the way the world ages, it is crucial to include exercise and ac= tivity. Moderate exercise, physical activity such as walking, low impact we= ight bearing exercises, tai chi, and flexibility fitness give our seniors a s= ense of calmness as well as physical and psychological wellness. For older a= dults, exercise prevents muscle wasting and loss, improves cardiac function,= bone density, improves balance and reduces the risk of falls. As well, res= earchers have discovered that physically fit seniors have less brain tissue a= trophy. For seniors who are still mobile, engaging in a stretching or yoga c= lass, as well as walking daily, maintains mobility. Exercise should always b= e done with their physicians permission. For seniors who are unable to ambu= late, passive and active exercises can be performed in a chair/wheelchair. S= tretching, strength building and aerobic exercises should be included daily.= > Stretching maintains muscle and joint function and flexibility.= Hips, shoulders, knees, elbows, neck and spine should be stretched. Neck s= tretches should be done with a straight spine and chin up. Tilt the head fr= om side to side and hold for thirty seconds, breathing deeply. Repeat severa= l times. Another neck stretch exercise brings your chin to your chest as cl= ose as you can, without pain, for thirty seconds. Always breathe deeply. =20= > Shoulder stretches maintain good posture and help prevent falls= . Roll shoulders forward several times and then reverse motion in the oppos= ite direction. Another shoulder stretch includes holding your arms down you= r sides, then lifting your arms up, with palms facing forward, and inhale as= you elevate them and exhale as you lower your arms. =20 > Arm, wrist, and hand stretches include holding your arms in fr= ont of you with palms up. Then bend your elbows and try to touch your should= ers without lifting your elbows one arm at a time. =20 > Wrist stretches involve holding your wrists in front of you and= making a fist. Roll your hands clockwise a few times and then counter cloc= kwise a few times again. =20 > Stretches of the legs allows you to maintain muscle function a= nd stamina. Sitting in a chair, put your right leg out as straight as you c= an with your heel to the floor. Hold for ten seconds and breathe in. Repea= t with the l