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Even worse, falls are the leading cause of injury- related death in senior citizens. The good news is that many of these falls can be prevented through physical activity, including strength training, cardiovascular exercise, and especially balance training. Although declining balance in seniors is partially based in unavoidable biological changes, behavioral factors and environmental factors are just as important, and this is where balance training exercises and mindfulness of balance issues come in to make a big difference. The decline of balance in seniors can be looked at as a downward spiral. The first fall or just the decline of stability can lead to a fear of falling. We begin to limit our activities due to this new fear. Decreased physical activity then leads to decreased fitness levels in the areas of strength, endurance, flexibility, and balance, compounding the battle against time and gravity. Designing balance training programs This is an excerpt from Advanced Fitness Assessment and Exercise Prescription-Sixth Edition. Balance training has been identified as one of the top. Selecting and Effectively Using Balance Training for Older Adults Balance is key to activities of daily living, performance. Activities should be carried out at a pace that is. Thus, the risk of falling is actually increased when we begin to limit our activity level due to our fear of falling. These are the visual system, the vestibular system, and the somatosensory system. If any of these three systems are limited, reaction time and movement quality will be affected. The visual system refers to your sense of sight. Age- related changes in vision may decrease inputs from this sensory system. The vestibular system refers to the inner ear, which gives tells us whether it. The somatosensory system gives us spatial information about where in space our body parts are located at the current moment. Joint receptors inside the joints themselves also give us information about our body position. The somatosensory system can be trained to become more sensitive to inputs, as well as more effective at communicating outputs that in turn translate to appropriate movements. The speed and accuracy of movements generated by the movement system depend to a large degree on the quality of inputs from the somatosensory system. This is where balance training exercises make a big difference. Three Factors Affecting Balance in Seniors: Biology, Behavior, and Environment. Aging- related changes present very real health and safety hazards. Some of these factors can be controlled, others can be minimized, and some are inevitable. You have more control than you may think you have over factors affecting your balance. Biological Factors. Vision may decline with age, affecting clarity, contrast, depth perception, and peripheral vision. Hearing may decline, possible affecting the vestibular system in the inner ear. Arthritis affects the quality of sensory input from the somatosensory system. Some seniors unfortunately experience chronic conditions such as Parkinson. While strength, power, and endurance decline as part of the aging process, this can be counteracted through physical activity. Key activities include strength training, cardiovascular training, flexibility exercises, and balance exercises. Make exercise more fun by adding group fitness classes such as Zumba Gold to your exercise schedule. Behavioral factors include: Activity versus inactivity: Stay active to maintain and improve your fitness. As mentioned above, use an integrated fitness program including components strength training, cardio conditioning, flexibility training, and balance exercises. Proper nutrition: Learn about nutrition and eat a healthy diet. There is some evidence to support the use of certain supplements, such as Vitamin D3, for helping to maintain the balance system. Footwear: Wear shoes that support your feet without being cumbersome and restrictive. Some experts advocate wearing minimalist footwear that mimic the experience of being barefoot while still protecting the foot. Bare feet are in better contact with the ground, allowing for higher- quality somatosensory input. Walk around barefoot as much as possible. Avoid excessive wearing of slippers and flip flops, and discard high heels altogether, as they are the culprit for some serious posture issues. Medications: Medication side effects can vary from person to person. Be mindful of the effects various medications may have on your balance. Ask your doctor about possible side effects of your meds. Environmental Factors. The outside world is not necessarily well set up for seniors experiencing balance issues. Make sure to control the environmental factors in your home, and be mindful of potential hazards when you are out and about. Environmental factors to be aware of include, but are not limited to: Slippery floors and loose rugs. Poor lighting. Stairs, escalators, and moving sidewalks. Cracked, uneven sidewalks. Icy or wet patches in cold weather. Buildings designed with too- narrow or too- wide hallways. Click here for a list of environmental and other safety tips from the Centers for Disease Control and Prevention. Balance Exercises for Seniors. Remember to check with your doctor before beginning this or any exercise program! Add these balance exercises for seniors to your daily routine to maintain and improve your balance. These exercises are great for seniors, but are also beneficial for folks of any age looking to improve balance, posture, and alignment! Perform these exercises barefoot for maximum sensory input through your feet and ankles. Keep a sturdy chair or something else stable next to you if you have known balance issues. If need be, you can hang onto the sturdy object for balance until your balance improves. Other than a sturdy object to hang on to, these exercises require no equipment, making them easy to perform every day at home. Just make sure you have a clear area with no obstacles and no changes in surface (such as wood floor to carpet) in which to perform your exercises. These balance exercises for seniors include suggestions for progressing the exercise in difficulty toward the end of the description. The rule is to never progress until you have perfected the basic movement. Once the basic movement becomes easy to perform with optimal posture, try the suggestions for progressing the exercise. Posture is the basis for all movements, and poor posture can be the hidden cause of pain and injury. Make sure to focus on your posture and bodily alignment throughout the day. Effective Balance Training Exercises for Seniors. Common postural misalignments include head forward off the wall, shoulders and upper back excessively rounded, tilted pelvis, and overly bent knees. Try to straighten out so that your points of contact with the wall are the back of your head, your shoulders, your rear end, and the backs of your feet. Lengthen through the spine and stand straight. From the side, you should have an invisible . Breathing deeply, hold this position with closed eyes for at least 3. As you open your eyes and step away from the wall, maintain this ideal posture. Check in at the wall at various points throughout the day. With time, your posture should naturally improve as your ability to sense and feel your body position becomes more refined. Lean slightly forward at the ankles, keeping the rest of the body aligned. Keep the feet grounded and active. Lean slightly back at the ankles to challenge your balance in the opposite direction. Lean in this way from side to side as well without letting your alignment change. Then, go in a circle through all four directions several times. Stance options for this move in order of their difficulty include feet hip width apart, a split stance with one foot staggered in front of the other, and finally standing on one leg at a time. Watch the following video to see a demonstration of the single leg version of this movement. You will see that the lean is a pretty subtle shift; it doesn. Remember to master the basic movement with both feet on the floor before progressing in difficulty! Starting with ideal posture, raise one knee at a time to a 9. Turn your head from side to side and/or add upper body movements as you march to increase the challenge. Upper body movements can include reaching up with the opposite arm, reaching to the sides with both arms, or reaching straight up with both arms. Return to center, then reach out the side with the same leg and tap. Return to center once again, and then reach out backward with the same leg and tap. Repeat several times for each leg. This movement can be progressed in difficulty by making the taps one continuous half- circle instead of returning to center after each tap. You can also further challenge your balance by hovering the foot above the floor throughout the exercise instead of touching down. The following video shows a great demonstration of the foot- hover progression of this exercise. Repeat several times travelling in one direction, then switch directions. If you struggle to balance, perform this exercise in front of a wall so you can touch forward with your hands if necessary. Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging. Lian, age 6. 8, has found that regular tai chi classes have improved her balance and flexibility. We start out with a gentle warm- up and breathing exercises. Then our teacher shows us how to do certain poses and leads us step by step through the slow, flowing movements. We end with cooling down exercises. This exercise routine has boosted my confidence and reduced my fear of falling. It also keeps my arthritis under control. Knowing you can turn around quickly and move out of the way without losing your balance is a great feeling! A simple fall can cause a serious fracture of the arm, hand, ankle, or hip. Balance exercises can help you prevent falls and avoid the disability that may result from falling. They overlap with the lower- body strength exercises, which also can improve your balance. Do the strength exercises 2 or more days per week, but not on any 2 days in a row. Start by holding on to a sturdy chair for support. To challenge yourself, try holding on to the chair with only one hand; then with time, you can try holding on with only one finger, then no hands. If you are steady on your feet, try doing the exercise with your eyes closed. In the beginning, using a chair or the wall for support will help you work on your balance safely. Heel- to- Toe Walk. Having good balance is important for many everyday activities, such as going up and down stairs. Your heel and toes should touch or almost touch. Put your heel just in front of the toe of your other foot. Pause for 1 second before stepping forward. As you progress, try adding the challenges shown below to help even more. For example, start by holding on to a sturdy chair with both hands for support. To challenge yourself further, try holding on to the chair with only one hand. As you feel steady, try using just one finger to balance you. Then, try balancing without holding on. When you are steady on your feet, try doing the exercises with your eyes closed. You can use these modifications with the following exercises: Back Leg Raise. Side Leg Raise. Knee Curl. 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Los Arbolitos – for dinner tacos. Traditional toppings and lots of them. Good food for less. Caf. Lattes, cappuccinos, and more. Hundreds of paperbacks to swap. Several cooks and caterers also are available on request, as well as a food/liquor buyer (www. Vallarta for supplies not offered in local shops. A VARIETY OF SHOPSSan Pancho’s shops include a selection of hardware stores, paint stores, food/liquor stores, plus butcher, produce, and seafood shops. A handful of high- end jewelry and artisania shops dot Avenida Tercer Mundo, the main street, as well art galleries featuring local and foreign artists. Nextdoor Sayulita is home to an interesting collection of artists’ and artisans’ work as well. San Pancho’s HISTORYBefore the arrival of the Spanish, and still somewhat today, the mountainous region near San Francisco known as the Sierra Madre Occidental was sparsely populated by indigenous Cora and Huichol communities. As the Spanish put down roots and began to develop ports at San Blas to the north and Puerto Vallarta to the south, the region’s population increased but at a slow pace, cut off from urban centers like Guadalajara. Wealthy landowners soon presided over huge latifundio estates. But in 1. 93. 1, as part of sweeping land reform after the Revolution, the land that comprises modern- day Sayulita and San Francisco was transferred to communal ejido ownership. San Francisco remained a sleepy communal village, surviving on subsistence fishing and some mango and tropical fruit cultivation, until the small town struck the fancy of Mexican President Luis Echeverr. Recently designated a cultural center by the state of Nayarit, San Pancho finds its star on the rise once again. DEFAULT ~ What Bill G. Service Pack 2 for Windows Server 2008 and Windows Vista (SP2) is an update to Windows Vista and Windows Server 2008 that supports new kinds of hardware and emerging. 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Snap is very nice but it has a professional version with a fee, so the free edition lacks some of those more advanced features. How to Paste or Save a Screenshot. The easiest way to save a screenshot is to first paste it in the Microsoft Paint application. This is simple to do in Paint because you don't have to download it – it's included with Windows by default. You do have other options like to paste it in Microsoft Word, Photoshop, or any other program that supports images, but for the sake of simplicity, we'll use Paint. Paste the Screenshot. The quickest way to open Paint in all versions of Windows is through the Run dialog box. To do this, use the Win+R keyboard combination to open that box. From there, enter the mspaint command. With Microsoft Paint open, and the screenshot still saved in the clipboard, just use Ctrl+V to paste it into Paint. Or, find the Paste button to do the same thing. Save the Screenshot. You can save the screenshot with Ctrl+S or File > Save as. At this point, you may notice that the image you saved looks a bit off. If the image doesn't take up the entire canvas in Paint, it will leave white space around it. The only way to fix this in Paint is to drag the bottom right corner of the canvas toward the top left of the screen until you reach the corners of your screenshot. This will eliminate the white space and then you can save it like a normal image. How To Take a Screenshot on windows 7, 8, 1. PC. Capturing Screenshot on Windows Platform. Screenshot – Screenshots are the useful way to document and share what’s present on any particular screen. Screenshot is an image captured of whatever is on the screen. Microsoft Windows has offered Operating System which let user to do lot of things. Machines loaded with windows platform are used for various purposes on daily basis. Here in this post we will go through the simple steps in capturing screenshots on various windows platforms ( Windows 1. Windows 8, Windows 7 and vista ). How to create/capture screenshots in Windows 1. There are various ways of taking screenshots in Windows 1. A. Capturing screenshot of the whole screen- Capturing screenshot has never been tough if user know the basis. If user want to take screenshot of whole screen, User need to prepare the screen and then press the print screen (prt sc) button on the keyboard. After pressing the button, the screenshot is stored in the clipboard and is needed to be pasted on any graphics editor software(Paint) to become visible. Open PAINT – To open paint, which comes already installed in all operating system, type Paint in the search bar. Select Paint from the menu. After selecting Paint, the application opens, and user need to just click on paste or press Ctrl+V. Now the captured screenshot get pasted, and can be saved thereafter at any desired location in the system. The Screenshot is ready. B. Taking Screenshot of the specific part of the screen. Snipping tool is used from long time in Windows. It is used to take screenshot in any particular frame. In the Start menu type snipping tool in the search box. Click on the snipping tool icon which appears in the menu. Snipping tool window opens, reflecting three options – New, Cancel and Options. Click on the new to take the screenshot. Drag the cursor around the area needed to be captured as screenshot. The selected image will open in the new window, scroll down and click on the save. If you want to email the screenshot, click on the next available option Send. C. If User want to capture screenshot of the active window. Its simple to take screenshot of the active window on users screen. It involves the following process- Press alt+Print screen together at the same time. Doing this the screenshot is captured and stored in the clipboard. Type paint in the search bar to open it. When Paint is open paste the image and the image of the active window is captured and ready. How to create and capture screenshot in Windows 8. Taking screenshot in Window 8 is very much similar to Windows 1. Best and simple way to capture screenshot in Windows 8 is: Prepare the screen and press the print screen button on the keyboard. Such for the installed graphics editor such as Paint, in the search bar. And open Paint. For this the user have to set up the screen to be captured and then hold Window key and print screen together , the screenshot is automatically saved in the pictures folder in the library. How to create and capture screenshot in Windows 7 and Vista. It involves simple and similar steps for capturing the screenshot but the interface of Windows 7 is different from Windows 8 and 1. Set up the screen to be captured and locate the print screen button on the keyboard. Press the print screen, which store the screenshot on the clipboard. Search for Paint from the Start menu, for this Go to All programs - > accessories - > Paint. This will open the Paint Window and then click the paste button at the top of the screen or just press Ctrl+V to paste the screenshot. The screenshot is ready and can be saved at any location in the system. How to Use a Printer : How to Connect a Printer to a Computer. Learn about connecting printers to computers in this free video. Expert: Zak Owen. Bio: Zak Owen is a computer specialist from North Carolina. Unable to connect to file share on network copier/scanner. Arthur,Thank you for the reply. Do you mean that the device is located in the \\COPIERNAME\File. Is the device a network device that has its own IP address, or it is installed on the server computer and shared in network? The device is a Toshiba copier/scanner with an ethernet card, connected to the network switch, and its own IP address. What is the system of the server? What is the error message when the issue occurs? Our company network is running a Windows Server 2. OS that I know of. Is file sharing between the computers works properly? Yes, working fine on all levels. If so, please try to access \\COPIERNAME\File. Unable to create a shortcut. Learn about connecting printers to computers in this free video. Expert: Zak Owen Bio: Zak Owen is a computer. I couldn't connect my NETWORK printer obviously I should have looked in the options for "LOCAL printer connected to this computer" even though it. Connecting the remote machine. After making the above changes, you should be able to connect the remote machine and get full admin rights. You can connect the. This tutorial allows you to connect a Windows XP based computer to one of these HP printers: LaserJet 3100; LaserJet 3150; LaserJet 1100; LaserJet 3200. The Expression Premium XP-830 wireless Small-in-One printer delivers superior photo quality and versatility, ideal for creative projects. A 30-page Auto Document. |