Body Sculpting with Kettlebells for Women – by Lorna Kleidman

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For those of us who are more often lifting groceries or pots and pans than bodybuilding trophies, kettlebells provide a way of training functional strength. This book does (as per the title) offer both sides of things—the body sculpting, and thebody maintenance free from pain and injury.

Kleidman first explains the basics of kettlebell training, and how to get the most from one’s workouts, before discussing what kinds of exercises are best for which benefits, and finally moving on to provide full exercise programs.

The exercise programs themselves are fairly comprehensive without being unduly detailed, and give a week-by-week plan for getting your body to where you want it to be.

The style is fairly personal and relaxed, while keeping things quite clear—the photographs are also clear, though if there’s a weakness here, it’s that we don’t get to see which muscles are being worked in the same as we do when there’s an illustration with a different-colored part to show that.

Bottom line: if you’re looking for an introductory course for kettlebell training that’ll take you from beginner through to the “I now know what I’m doing and can take it from here, thanks” stage.

Click here to check out Body Sculpting With Kettlebells For Women, and get sculpting!

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  • The Sprout Book – by Doug Evans
  • When Carbs, Proteins, & Fats Switch Metabolic Roles
    Groundbreaking study reveals surprising individual responses to proteins and fats in insulin secretion, suggesting a need for personalized nutrition plans.

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  • Statistical Models vs. Front-Line Workers: Who Knows Best How to Spend Opioid Settlement Cash?

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    MOBILE, Ala. — In this Gulf Coast city, addiction medicine doctor Stephen Loyd announced at a January event what he called “a game-changer” for state and local governments spending billions of dollars in opioid settlement funds.

    The money, which comes from companies accused of aggressively marketing and distributing prescription painkillers, is meant to tackle the addiction crisis.

    But “how do you know that the money you’re spending is going to get you the result that you need?” asked Loyd, who was once hooked on prescription opioids himself and has become a nationally known figure since Michael Keaton played a character partially based on him in the Hulu series “Dopesick.”

    Loyd provided an answer: Use statistical modeling and artificial intelligence to simulate the opioid crisis, predict which programs will save the most lives, and help local officials decide the best use of settlement dollars.

    Loyd serves as the unpaid co-chair of the Helios Alliance, a group that hosted the event and is seeking $1.5 million to create such a simulation for Alabama.

    The state is set to receive more than $500 million from opioid settlements over nearly two decades. It announced $8.5 million in grants to various community groups in early February.

    Loyd’s audience that gray January morning included big players in Mobile, many of whom have known one another since their school days: the speaker pro tempore of Alabama’s legislature, representatives from the city and the local sheriff’s office, leaders from the nearby Poarch Band of Creek Indians, and dozens of addiction treatment providers and advocates for preventing youth addiction.

    Many of them were excited by the proposal, saying this type of data and statistics-driven approach could reduce personal and political biases and ensure settlement dollars are directed efficiently over the next decade.

    But some advocates and treatment providers say they don’t need a simulation to tell them where the needs are. They see it daily, when they try — and often fail — to get people medications, housing, and other basic services. They worry allocating $1.5 million for Helios prioritizes Big Tech promises for future success while shortchanging the urgent needs of people on the front lines today.

    “Data does not save lives. Numbers on a computer do not save lives,” said Lisa Teggart, who is in recovery and runs two sober living homes in Mobile. “I’m a person in the trenches,” she said after attending the Helios event. “We don’t have a clean-needle program. We don’t have enough treatment. … And it’s like, when is the money going to get to them?”

    The debate over whether to invest in technology or boots on the ground is likely to reverberate widely, as the Helios Alliance is in discussions to build similar models for other states, including West Virginia and Tennessee, where Loyd lives and leads the Opioid Abatement Council.

    New Predictive Promise?

    The Helios Alliance comprises nine nonprofit and for-profit organizations, with missions ranging from addiction treatment and mathematical modeling to artificial intelligence and marketing. As of mid-February, the alliance had received $750,000 to build its model for Alabama.

    The largest chunk — $500,000 — came from the Poarch Band of Creek Indians, whose tribal council voted unanimously to spend most of its opioid settlement dollars to date on the Helios initiative. A state agency chipped in an additional $250,000. Ten Alabama cities and some private foundations are considering investing as well.

    Stephen McNair, director of external affairs for Mobile, said the city has an obligation to use its settlement funds “in a way that is going to do the most good.” He hopes Helios will indicate how to do that, “instead of simply guessing.”

    Rayford Etherton, a former attorney and consultant from Mobile who created the Helios Alliance, said he is confident his team can “predict the likely success or failure of programs before a dollar is spent.”

    The Helios website features a similarly bold tagline: “Going Beyond Results to Predict Them.”

    To do this, the alliance uses system dynamics, a mathematical modeling technique developed at the Massachusetts Institute of Technology in the 1950s. The Helios model takes in local and national data about addiction services and the drug supply. Then it simulates the effects different policies or spending decisions can have on overdose deaths and addiction rates. New data can be added regularly and new simulations run anytime. The alliance uses that information to produce reports and recommendations.

    Etherton said it can help officials compare the impact of various approaches and identify unintended consequences. For example, would it save more lives to invest in housing or treatment? Will increasing police seizures of fentanyl decrease the number of people using it or will people switch to different substances?

    And yet, Etherton cautioned, the model is “not a crystal ball.” Data is often incomplete, and the real world can throw curveballs.

    Another limitation is that while Helios can suggest general strategies that might be most fruitful, it typically can’t predict, for instance, which of two rehab centers will be more effective. That decision would ultimately come down to individuals in charge of awarding contracts.

    Mathematical Models vs. On-the-Ground Experts

    To some people, what Helios is proposing sounds similar to a cheaper approach that 39 states — including Alabama — already have in place: opioid settlement councils that provide insights on how to best use the money. These are groups of people with expertise ranging from addiction medicine and law enforcement to social services and personal experience using drugs.

    Even in places without formal councils, treatment providers and recovery advocates say they can perform a similar function. Half a dozen advocates in Mobile told KFF Health News the city’s top need is low-cost housing for people who want to stop using drugs.

    “I wonder how much the results” from the Helios model “are going to look like what people on the ground doing this work have been saying for years,” said Chance Shaw, director of prevention for AIDS Alabama South and a person in recovery from opioid use disorder.

    But Loyd, the co-chair of the Helios board, sees the simulation platform as augmenting the work of opioid settlement councils, like the one he leads in Tennessee.

    Members of his council have been trying to decide how much money to invest in prevention efforts versus treatment, “but we just kind of look at it, and we guessed,” he said — the way it’s been done for decades. “I want to know specifically where to put the money and what I can expect from outcomes.”

    Jagpreet Chhatwal, an expert in mathematical modeling who directs the Institute for Technology Assessment at Massachusetts General Hospital, said models can reduce the risk of individual biases and blind spots shaping decisions.

    If the inputs and assumptions used to build the model are transparent, there’s an opportunity to instill greater trust in the distribution of this money, said Chhatwal, who is not affiliated with Helios. Yet if the model is proprietary — as Helios’ marketing materials suggest its product will be — that could erode public trust, he said.

    Etherton, of the Helios Alliance, told KFF Health News, “Everything we do will be available publicly for anyone who wants to look at it.”

    Urgent Needs vs. Long-Term Goals

    Helios’ pitch sounds simple: a small upfront cost to ensure sound future decision-making. “Spend 5% so you get the biggest impact with the other 95%,” Etherton said.

    To some people working in treatment and recovery, however, the upfront cost represents not just dollars, but opportunities lost for immediate help, be it someone who couldn’t find an open bed or get a ride to the pharmacy.

    “The urgency of being able to address those individual needs is vital,” said Pamela Sagness, executive director of the North Dakota Behavioral Health Division.

    Her department recently awarded $7 million in opioid settlement funds to programs that provide mental health and addiction treatment, housing, and syringe service programs because that’s what residents have been demanding, she said. An additional $52 million in grant requests — including an application from the Helios Alliance — went unfunded.

    Back in Mobile, advocates say they see the need for investment in direct services daily. More than 1,000 people visit the office of the nonprofit People Engaged in Recovery each month for recovery meetings, social events, and help connecting to social services. Yet the facility can’t afford to stock naloxone, a medication that can rapidly reverse overdoses.

    At the two recovery homes that Mobile resident Teggart runs, people can live in a drug-free space at a low cost. She manages 18 beds but said there’s enough demand to fill 100.

    Hannah Seale felt lucky to land one of those spots after leaving Mobile County jail last November.

    “All I had with me was one bag of clothes and some laundry detergent and one pair of shoes,” Seale said.

    Since arriving, she’s gotten her driver’s license, applied for food stamps, and attended intensive treatment. In late January, she was working two jobs and reconnecting with her 4- and 7-year-old daughters.

    After 17 years of drug use, the recovery home “is the one that’s worked for me,” she said.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

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    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • The 6 Pillars Of Nutritional Psychiatry

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Naidoo’s To-Dos

    This is Dr. Uma Naidoo. She’s a Harvard-trained psychiatrist, professional chef graduating with her culinary school’s most coveted award, and a trained nutritionist. Between those three qualifications, she knows her stuff when it comes to the niche that is nutritional psychiatry.

    She’s also the Director of Nutritional and Lifestyle Psychiatry at Massachusetts General Hospital (MGH) & Director of Nutritional Psychiatry at MGH Academy while serving on the faculty at Harvard Medical School.

    What is nutritional psychiatry?

    Nutritional psychiatry is the study of how food influences our mood (in the short term) and our more generalized mental health (in the longer term).

    We recently reviewed a book of hers on this topic:

    This Is Your Brain On Food – by Dr. Uma Naidoo

    The “Six Pillars” of nutritional psychiatry

    Per Dr. Naidoo, these are…

    Be Whole; Eat Whole

    Here Dr. Naidoo recommends an “80/20 rule”, and a focus on fiber, to keep the gut (“the second brain”) healthy.

    See also: The Brain-Gut Highway: A Two-Way Street

    Eat The Rainbow

    This one’s simple enough and speaks for itself. Very many brain-nutrients happen to be pigments, and “eating the rainbow” (plants, not Skittles!) is a way to ensure getting a lot of different kinds of brain-healthy flavonoids and other phytonutrients.

    The Greener, The Better

    As Dr. Naidoo writes:

    ❝Greens contain folate, an important vitamin that maintains the function of our neurotransmitters. Its consumption has been associated with a decrease in depressive symptoms and improved cognition.❞

    Tap into Your Body Intelligence

    This is about mindful eating, interoception, and keeping track of how we feel 30–60 minutes after eating different foods.

    Basically, the same advice here as from: The Kitchen Doctor

    (do check that out, as there’s more there than we have room to repeat here today!)

    Consistency & Balance Are Key

    Honestly, this one’s less a separate item and is more a reiteration of the 80/20 rule discussed in the first pillar, and an emphasis on creating sustainable change rather than loading up on brain-healthy superfoods for half a weekend and then going back to one’s previous dietary habits.

    Avoid Anxiety-Triggering Foods

    This is about avoiding sugar/HFCS, ultra-processed foods, and industrial seed oils such as canola and similar.

    As for what to go for instead, she has a broad-palette menu of ingredients she recommends using as a base for one’s meals (remember she’s a celebrated chef as well as a psychiatrist and nutritionist), which you can check out here:

    Dr. Naidoo’s “Food for Mood” project

    Enjoy!

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  • Blue Cheese vs Brunost – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing blue cheese to brunost, we picked the brunost.

    Why?

    First, for the unfamiliar, as brunost isn’t necessarily as popular as blue cheese in N. America where most of our readers are:

    Brunost, literally “brown cheese” is a traditional Norwegian affair made from aggressively boiling milk, cream, and whey in an iron cauldron. Whereas the blue in blue cheese comes from mold, the brown in brown cheese comes from caramelizing the milk sugars in the cauldron. When we say “cauldron”, yes, there is nowadays mass-produced brunost that is no longer made in something that could be mistaken for a witch’s brew, but the use of cast iron is actually important to the process, and has been the subject of regulatory controversy in Norway; first the cast iron was abandoned, then because that changed the cheese they fortified the product with added iron supplementation, then that was banned, then they reversed it because it affected iron levels in the general population. Nowadays, it is usually made with iron, one way or another.

    Ok, so let’s see how they stack up against each other:

    In terms of macronutrients, the two cheeses are comparable in fat, but brunost has more carbs—because whereas bacteria (and to a lesser extent, the mold) ate nearly all the carbs in the blue cheese, the caramelization of the milk sugars in brunost meant the result stayed higher in carbs. Both are considered “low GI” foods, but this category is still at least a moderate win for blue cheese.

    When it comes to vitamins, brunost is higher in vitamins A, B1, B2, B3, B5, B6, and B12, while blue cheese is higher in vitamin B9. In other words, a clear and easy win for brunost.

    In the category of minerals, brunost has more copper, iron, magnesium, manganese, phosphorus, and potassium. Meanwhile, blue cheese contains more zinc, although we can also mention that blue cheese has about 2x the sodium, which is generally not considered a benefit. The two cheeses are about equal in calcium and selenium. Adding these up makes for another clear and easy win for brunost.

    In short, unless you are strongly avoiding [even low-GI foods’] carbs for some reason, brunost wins the day by virtue of its overwhelmingly better vitamin and mineral content.

    Still, like most fermented dairy products, both cheeses can be enjoyed in moderation as part of a healthy diet (assuming you don’t have an allergy/intolerance).

    Want to learn more?

    You might like to read:

    Is Dairy Scary?

    Take care!

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Related Posts

  • The Sprout Book – by Doug Evans
  • Atomic Habits – by James Clear

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    James Clear’s Atomic Habits has become “the” go-to book about the power of habit-forming. And, there’s no shortage of competition out there, so that’s quite a statement. What makes this book stand out?

    A lot of books start by assuming you want to build habits. That can seem a fair assumption; after all, we picked up the book! But an introductory chapter really hammers home the idea in a way that makes it a lot more motivational:

    • Habits are the compound interest of productivity
    • This means that progress is not linear, but exponential
    • Habits can also be stacked, and thus become synergistic
    • The more positive habits you add incrementally, the easier they become because each thing is making your life easier/better

    For example:

    • It’s easier to save money if you’re in good health
    • It’s easier to sleep better if you do not have financial worries
    • It’s easier to build your relationship with your loved ones if you’re not tired

    …and so on.

    For many people this presents a Catch-22 problem! Clear instead presents it as an opportunity… Start wherever you like, but just start small, with some two-minute thing, and build from there.

    A lot of the book is given over to:

    • how to form effective habits (using his “Four Laws”)
    • how to build them into your life
    • how to handle mishaps
    • how to make sure your habits are working for you
    • how to see habits as part of your identity, and not just a goal to be checked off

    The last one is perhaps key—goals cease to be motivating once accomplished. Habits, on the other hand, keep spiralling upwards (if you guide them appropriately).

    There’s lots more we could say, but it’s a one-minute book review, so we’ll just close by saying:

    This book can help you to become the kind of person who genuinely gets a little better each day, and reaps the benefits over time.

    Get your copy of Atomic Habits from Amazon today!

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  • The Case of the Armadillo: Is It Spreading Leprosy in Florida?

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    GAINESVILLE, Fla. — In an open-air barn at the edge of the University of Florida, veterinarian Juan Campos Krauer examines a dead armadillo’s footpads and ears for signs of infection.

    Its claws are curled tight and covered in blood. Campos Krauer thinks it was struck in the head while crossing a nearby road.

    He then runs a scalpel down its underside. He removes all the important organs: heart, liver, kidneys. Once the specimens are bottled up, they’re destined for an ultra-cold freezer in his lab at the college.

    Campos Krauer plans to test the armadillo for leprosy, an ancient illness also known as Hansen’s disease that can lead to nerve damage and disfigurement in humans. He and other scientists are trying to solve a medical mystery: why Central Florida has become a hot spot for the age-old bacteria that cause it.

    Leprosy remains rare in the United States. But Florida, which often reports the most cases of any state, has seen an uptick in patients. The epicenter is east of Orlando. Brevard County reported a staggering 13% of the nation’s 159 leprosy cases in 2020, according to a Tampa Bay Times analysis of state and federal data.

    Many questions about the phenomenon remain unanswered. But leprosy experts believe armadillos play a role in spreading the illness to people. To better understand who’s at risk and to prevent infections, about 10 scientists teamed up last year to investigate. The group includes researchers from the University of Florida, Colorado State University, and Emory University in Atlanta.

    “How this transmission is happening, we really don’t know,” said Ramanuj Lahiri, chief of the laboratory research branch for the National Hansen’s Disease Program, which studies the bacteria involved and cares for leprosy patients across the country.

    ‘Nothing Was Adding Up’

    Leprosy is believed to be the oldest human infection in history. It probably has been sickening people for at least 100,000 years. The disease is highly stigmatized — in the Bible, it was described as a punishment for sin. In more modern times, patients were isolated in “colonies” around the world, including in Hawaii and Louisiana.

    In mild cases, the slow-growing bacteria cause a few lesions. If left untreated, they can paralyze the hands and feet.

    But it’s actually difficult to fall ill with leprosy, as the infection isn’t very contagious. Antibiotics can cure the ailment in a year or two. They’re available for free through the federal government and the World Health Organization, which launched a campaign in the 1990s to eliminate leprosy as a public health problem.

    In 2000, reported U.S. cases dropped to their lowest point in decades with 77 infections. But they later increased, averaging about 180 per year from 2011 to 2020, according to data from the National Hansen’s Disease Program.

    During that time, a curious trend emerged in Florida.

    In the first decade of the 21st century, the state logged 67 cases. Miami-Dade County noted 20 infections — the most of any Florida county. The vast majority of its cases were acquired outside the U.S., according to a Times analysis of Florida Department of Health data.

    But over the next 10 years, recorded cases in the state more than doubled to 176 as Brevard County took center stage.

    The county, whose population is about a fifth the size of Miami-Dade’s, logged 85 infections during that time — by far the most of any county in the state and nearly half of all Florida cases. In the previous decade, Brevard noted just five cases.

    Remarkably, at least a quarter of Brevard’s infections were acquired within the state, not while the individuals were abroad. India, Brazil, and Indonesia diagnose more leprosy cases than anywhere, reporting over 135,000 infections combined in 2022 alone. People were getting sick even though they hadn’t traveled to such areas or been in close contact with existing leprosy patients, said Barry Inman, a former epidemiologist at the Brevard health department who investigated the cases and retired in 2021.

    “Nothing was adding up,” Inman said.

    A few patients recalled touching armadillos, which are known to carry the bacteria. But most didn’t, he said. Many spent a lot of time outdoors, including lawn workers and avid gardeners. The cases were usually mild.

    It was difficult to nail down where people got the illness, he added. Because the bacteria grow so slowly, it can take anywhere from nine months to 20 years for symptoms to begin.

    Amoeba or Insect Culprits?

    Heightened awareness of leprosy could play a role in Brevard’s groundswell of cases.

    Doctors must report leprosy to the health department. Yet Inman said many in the county didn’t know that, so he tried to educate them after noticing cases in the late 2000s.

    But that’s not the sole factor at play, Inman said.

    “I don’t think there’s any doubt in my mind that something new is going on,” he said.

    Other parts of Central Florida have also recorded more infections. From 2011 to 2020, Polk County logged 12 cases, tripling its numbers compared with the previous 10 years. Volusia County noted 10 cases. It reported none the prior decade.

    Scientists are honing in on armadillos. They suspect the burrowing critters may indirectly cause infections through soil contamination.

    Armadillos, which are protected by hard shells, serve as good hosts for the bacteria, which don’t like heat and can thrive in the animals whose body temperatures range from a cool 86-95 degrees.

    Colonists probably brought the disease to the New World hundreds of years ago, and somehow armadillos became infected, said Lahiri, the National Hansen’s Disease Program scientist. The nocturnal mammals can develop lesions from the illness just as humans can. More than 1 million armadillos occupy Florida, estimated Campos Krauer, an assistant professor in the University of Florida’s Department of Large Animal Clinical Sciences.

    How many carry leprosy is unclear. A study published in 2015 of more than 600 armadillos in Alabama, Florida, Georgia, and Mississippi found that about 16% showed evidence of infection. Public health experts believe leprosy was previously confined to armadillos west of the Mississippi River, then spread east.

    Handling the critters is a known hazard. Lab research shows that single-cell amoebas, which live in soil, can also carry the bacteria.

    Armadillos love to dig up and eat earthworms, frustrating homeowners whose yards they damage. The animals may shed the bacteria while hunting for food, passing it to amoebas, which could later infect people.

    Leprosy experts also wonder if insects help spread the disease. Blood-sucking ticks might be a culprit, lab research shows.

    “Some people who are infected have little to no exposure to the armadillo,” said Norman Beatty, an assistant professor of medicine at the University of Florida. “There is likely another source of transmission in the environment.”

    Campos Krauer, who’s been searching Gainesville streets for armadillo roadkill, wants to gather infected animals and let them decompose in a fenced-off area, allowing the remains to soak into a tray of soil while flies lay eggs. He hopes to test the dirt and larvae to see if they pick up the bacteria.

    Adding to the intrigue is a leprosy strain found only in Florida, according to scientists.

    In the 2015 study, researchers discovered that seven armadillos from the Merritt Island National Wildlife Refuge, which is mostly in Brevard but crosses into Volusia, carried a previously unseen version of the pathogen.

    Ten patients in the region were stricken with it, too. At the genetic level, the strain is similar to another type found in U.S. armadillos, said Charlotte Avanzi, a Colorado State University researcher who specializes in leprosy.

    It’s unknown if the strain causes more severe disease, Lahiri said.

    Reducing Risk

    The public should not panic about leprosy, nor should people race to euthanize armadillos, researchers warn.

    Scientists estimate that over 95% of the global human population has a natural ability to ward off the disease. They believe months of exposure to respiratory droplets is needed for person-to-person transmission to occur.

    But when infections do happen, they can be devastating.

    “If we better understand it,” Campos Krauer said, “the better we can learn to live with it and reduce the risk.”

    The new research may also provide insight for other Southern states. Armadillos, which don’t hibernate, have been moving north, Campos Krauer said, reaching areas like Indiana and Virginia. They could go farther due to climate change.

    People concerned about leprosy can take simple precautions, medical experts say. Those working in dirt should wear gloves and wash their hands afterward. Raising garden beds or surrounding them with a fence may limit the chances of soil contamination. If digging up an armadillo burrow, consider wearing a face mask, Campos Krauer said.

    Don’t play with or eat the animals, added John Spencer, a scientist at Colorado State University who studies leprosy transmission in Brazil. They’re legal to hunt year-round in Florida without a license.

    Campos Krauer’s team has so far examined 16 dead armadillos found on Gainesville area roads, more than 100 miles from the state’s leprosy epicenter, trying to get a preliminary idea of how many carry the bacteria.

    None has tested positive yet.

    This article was produced through a partnership between KFF Health News and the Tampa Bay Times.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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  • Seniors: Improve Blood Flow & Circulation In Your Legs

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Dr. Doug Weiss, a physiotherapist (and thus: a doctor of physical therapy), has advice on how and why to increase blood flow and circulation in your legs, keeping yourself healthier for longer and avoiding a lot of potential unpleasantries.

    The exercises

    The exercises here are not complex; they are as follows, and he suggests 3 sets of 10 reps of each, daily:

    • Sitting ankle pumps: sitting on a chair or the edge of a bed, lift the toes up, then heels up, squeezing the muscles.
    • Sitting knee extensions: sitting as before, kick one leg up until knee is straight, then switch legs.
    • Heel raises: standing this time, with a sturdy support such as a countertop, raise on toes as high as possible, then lower heels back to the ground
    • Pillow squats: placing pillows on a chair, cross hands on chest, and simply stand up and sit down—similar to the “getting up off the floor without using your hands” exercise, but an easier version.

    For visuals on these, and more details including the specific benefits of each, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    4 Tips To Stand Without Using Hands ← this time it’s the full movement, from the floor, and this is a really important movement to be able to do, as it’s a big indicator of healthy longevity

    Take care!

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