A person would be falling into the hole in case the sum price of his/her medications from the start of the year would reach a particular extent – 2840 dollars during the current year. (The total cost in this preliminary cover phase entails the sum one shelled out for oneself, one’s excess (amount that could be deducted), in case the person’s Part D plan is having it, & co-pays – & the sum that the person’s plan has put in.)

At that stage, in the past, one would require paying one hundred percent of the price of your medications in the hole, except when one has other cover. And solely when one has shelled out a huge sum out-of-pocket from the year start (4550 dollars during last year) can be getting the person away from the hole & qualifying for lower price calamitous cover till the conclusion of the year.

However in 2011, due to a stipulation of the novel health care law, a person would be spending significantly lesser of his/her money in the donut hole:

• One would be receiving a fifty per cent money off on generic version of medications & Part D covered provisions deployed for insulin administration, via a Federal Government offered financial support.

Over the span of the subsequent decade such reductions would grow bigger thus one would then be paying nothing crossing twenty-five per cent of the expenses of any Part D covered medications in the donut hole.

Discount Eligibility Criteria

Any person getting Part D medication cover & falling in the donut hole is permitted markdowns, inclusive of those who are registered in:

• Medicare Advantage health plan which offer medication cover.
• A stand alone Part D medication plan – the form which largely individuals use in the conventional Medicare plan.
• Part D plan for prescription drugs cover/ Medicare Advantage plan which is backed by a present or earlier company or organization.

Individual having fixed wages and receiving low-costing prescription medications cover through the government-backed ‘Extra Help program’ are getting year-long cover sans a donut hole and would not be eligible for these money offs.

One doesn’t require applying for the discounts or filling up paper-work as the markdowns would in an automatic manner be applicable at pharmacies or in case one gets one’s prescription via mail-order, through the mail delivery facility of one’s chosen plan.

According to the new-fangled law, medicine makers should offer the donut hole concessions on each on their brand-named & biological medications as a proviso for them being provided cover in the Part D plan not disjoined. As per the information provided by the Medicare officers, the makers of over ninety-nine percent of the branded medications deployed by Medicare recipients have concurred on providing the concessions.

But, in case any single of your medications is manufactured by a maker who refuses to partake in the markdown programme would mean that the person’s Part D plan would not be covering it in any way – neither in the preliminary & calamitous phases of cover, nor the Extra Help program or in the donut hole.

Medicare is a federally managed system of health insurance obtainable for individuals in their mid-sixties onwards to assist them in paying their medical expenditures.

Ever since it came into effect in the mid-sixties, Medicare expansion has taken place for providing cover for several disabled younger individuals & those having advanced staging kidney ailment. President Bush founded Medicare Part D eight years ago, which is basically a plan devised for assisting individuals having Medicare in paying for their prescription medications. Medicaid is a federally-managed insurance plan for low-waged individuals also devised at the analogous instant.

Prior to reaching sixty-five years of age, majority of the individuals receive health insurance via group plans which their company or their partner’s company/boss offer. Individuals who are freelancing or those not insured via their occupation might themselves procure individual policy.

On turning sixty-five, though, one would perhaps be entitled to one of the biggest group health programs across the globe. Medicare could be deployed as the person’s solo health insurance cover or as back-up coverage/ companion coverage for insurance one has via one’s company, partner, ex-boss or association.

Medicare is multi-sectional & multi-part.

• Part A, Part B are mostly called as Traditional Medicare or FFS (fee-for-service). Medicare Part A assists the person in paying his/her hospital billing, & majority of the individuals have done payments towards their Part A premium amounts via tax on incomes paid by company (payroll tax) when they were employed. Medicare Part B provides assistance for payments going towards physicians’ visitations & several medical facilities, inclusive of screening for cardiovascular ailment, diabetes & a number of cancer forms.
• Medicare Part C plans (or known as MA/ MA-PD or Medicare Advantage Plans) are Medicare-consented programs furnished by private insurers. They are a substitute to Traditional Medicare. It covers physicians & hospitals and mostly covering prescription-only medications also.
• Medicare Part D plans are Medicare-consented private programs which provide assistance to individuals having Part A, B for paying towards prescription-only medications.

Medicare does payments for several health facilities; however it does not provide coverage for the individual’s entire healthcare expenses. Despite having Medicare, the person would have to pay some deductible, co-payment or deductible.

Medicare Eligibility

In majority of the scenarios for Medicare eligibility & garnering full-ranging advantages, one has to be sixty-five years old & having garnered the needed quarters of cover – usually translating to one being entitled in case you/ your partner were working – & have been paying Medicare & SS payroll tax for a decade in the least.

But, in case a person has some disability or is meeting other requisites then he/she too could be eligible – but he/she must be a permanent resident/citizen in the United States.

An IEQ or initial enrolment questionnaire would be mailed to the person around 3 months prior to him/her turning sixty-five. In case one does not obtain the mail or are not sure if one has Medicare eligibility then one could contact Social Security gratis number (800-772-1213) or be calling its locally placed office.

Comprehensive info regarding Medicare eligibility at mid-sixty or in particular scenarios – is obtainable via Medicare’s website or social-security.

Medicare & One’s Kin

Disparate to a lot of health insurance programs, Medicare doesn’t offer kin cover. In case you’re sixty-five years of age and qualifying, you are provided insurance via Medicare as a person though not insuring your kids or your younger partner via your Medicare program. Similar to you, your partner is entitled to personal Medicare cover no sooner has he/she turned sixty-five.

Even though younger adults till twenty-six years of age could presently continue to have insurance under a parent’s company or private health insurance program because of the novel health care law then the analogous is untrue for cover under Medicare.

The objective of home health care is making it attainable for individuals to be staying in their homes instead of using residential, lasting or institutionalized care by skilled nurses. A home health care provider would be rendering facilities in the clientele’s own abode like some combo of professional healthcare services & life-assistance facilities.

The facilities that people could look for in professional home health care services comprise of:

• Tending to wounds.
• Evaluation (psychologically/ medically).
• Drug edification.
• Managing pains.
• Speech therapy.
• Ailment instruction & managing.
• Physiotherapy.
• Occupational therapy.

Life-assistance services comprise of assistance with day-to-day chores like preparing meals, drug reminder, laundering, basic house-keeping, errand, shopping, company & transport.

IADL

Also known as instrumental activities for daily living refer to 6 everyday jobs like:

• Basic household work.
• Meal preparation.
• Intake of medicines.
• Grocery/clothing shopping.
• Use of telephones.
• Monetary management.

All of these enable patients in living independent existences in their neighbourhoods.

ADL

Also called as activities of daily living and referring to 6 activities – (like bathe, dress, loo usage, eat & walk) which mirror the patient’s capability of caring for self.

Home health care is usually reimbursed by Medicare, long-term insurance, Medicaid or payment by the patient’s personal funds. For getting Medicare home health care a person must be meeting the following 4 conditions which include:

• That person’s physician must arrive at the decision that he/she needs medical care at his/her house & making a map for his/her care at home.
• That person ought to require a minimum of 1 from – skilled nursing care (discontinuous rather than round the clock) or physiotherapy or speech-language facilities.
• The person ought to be housebound (or shut-in confined generally by sickness). It even translates to the fact that the individual is incapable of leaving residence, it may be non-frequent, for a brief span or for getting medical assistance.
• The home health agency tending to the person should have the approval from Medicare program.

The fundamental principle of these exergames including NeoRacer, Konami’s DDR, Gymkids, Cyber coach, Wii Fit games, Sony PS Move systems is improvement in the health & vigour of its players.

However, recent science indicates that the result, pleasing as it might be, is atypically attained by majority of the player community, especially among youngsters. Theoretically, active-gaming must closely replicate the energy requirements & physiological gains garnered from doing real sport they mimic. However, as majority of people may have guessed, they do not. Study findings have constantly uncovered that active video-gaming despite requiring greater energy in comparison to merely watching the idiot box or occupying oneself with inactive video gaming, aren’t almost as physically taxing as any actual sport & physical activity.

A trial printed in the initial part of 2010 in the journal ‘Medicine & Science in Sports & Exercise’ uncovered that precise measurement of energy being spent by exergaming adults in metabolic chambers noted solely twenty-two from the sixty-eight active video-games evaluated lead to moderate intensity exercise analogous to fast walks. The huge majorities were light intensity activity forms that exhumed hardly any calories & augmented cardiac rate to just a slight extent. No one of these video games had analogous vigour as running or real tennis matches & hardly any lasting that protracted.

One more matter related to exergaming is that they exclude representations of visceras, explosion, chasing scene or alien types which many a parent may approve of. However several people of the gamer community fail to. Numerous latest trials have noted that youngsters mostly developed boredom on using exergames. Just 3 months from the commencement of a lately conducted 6-month trial that probed the impact of dance games, for example, merely two from the twenty-one kids partaking were yet playing it for a minimum of two times per week.

The importation of such varied outcomes is apparent. During this instant, there’s hardly any medical proof for indicating that exergaming could be deployed independently for meeting present directives for physical activity among youngsters, according to E. Biddiss, Asst. Prof. from Univ. of Toronto who co-authored a reassessment post appearing in the journal ‘Archives of Pediatric & Adolescent Medicine’ regarding kids & active video games. Biddiss states that exergames could be an add-on to other activity forms and could be worth it in case it substitutes time being spent seated as couch-potatoes, however on their own, active video-gaming doesn’t lead to ample energy spent for keeping kids & teens fit.

However, there might be an unanticipated set who would immensely benefit from the use of exergames – grannies and grandpas. Trials probing retiree exergaming is still limited as are the numbers of older people who are into exergaming. However, the obtainable outcomes are stimulating. A rep case trial appearing in 2009 noted that an eighty-nine-year-old female suffering from balance condition & a past of falling considerably showed improvement in her scoring on an array of balance testing following 6-session period of doing Wii-Bowling – a heartening result since falling, tripping stays the prime reason for injury-associated fatalities in senior citizens.

A broad-ranging trial whose presentation was done in November during a yearly conference of the ‘Society of NeuroScience’ at S. Diego also yielded analogous outcomes. During that trial, Elon Univ. scientists enrolled eleven elderly entrants with age averaging seventy-five years old & fifteen under-graduate entrants. The elderly set was largely in notable good health with every one of them living independently and exercising for 1 hr. daily. Younger adult set were additionally fit. The researchers enquired from the duo sets for completing numerous game sessions using Wii fit games, obtaining ready-consent.

Balance testing on a single or duo legs was done at the onset of such sessions. All managed to balance on duo legs, however surprisingly, the older entrants fared poorly in the one-legged testing, according to C. Ketcham helming the trial. The elderly group felt they were in apt form & having fine balance when they finally realized the truth which was the total contrary to their belief.

However, merely subsequent to a couple of sessions of Wii Fit games, an improvement in balancing scoring in the elderly entrants was noted, reducing their hypothetical age in the Wii Fit game (a scoring designated to the player by the gaming system on the basis of balancing testing outcomes) by around 8 years. Improvement among youngsters was noted by solely around a year’s time. The outcomes indicate that older adult populaces would find notable gains by balance-training during their day-to-day practices, & Wii Fit games are reasonably priced & effectual device that could be used from the comforts of their abodes.

Hence, probably one must ponder over readdressing those lately procured Wii Fit games or dance games by offering them to parents or grand-parents & having the kids visiting them for installing & staying over for bowling or boxing games with their grand-parents.

Facility Options- One needs to bear in mind that nearly all non-infirmary settings have partial Medicare cover that would bear expenses of merely thirty days of rehab care following a severe occurrence such as stroke, however beyond that time, the cover would desiccate.

Independent Living- In this option, an accommodation alongside meals would be provided in a communal dining area, laundering, room-cleaning or other tasks are covered in the cost and the intermittent meal being delivered to the room in case the elderly residing in it falls ill. However, this option would need the individual to be capable of independently managing day-to-day existence.

Assisted Living- It would include the room along with meals, assistance in bathing, dressing, drugs intake and other tasks. In assisted living (AL), the resident could procure additional services from a menu listing wherein they would need to pay additional for that. To push a wheel chair to the eating area could cost around five dollars among many others. One could check out a very helpful link www.accentonseniors.com (no follow) and ideal for Californians. The expenses of AL would considerably vary in different states. Those residing in California, the cost could range between three to five thousand dollars per month for a single bed-room accommodation alongside two to three meals daily and the chance to purchase some extra assistance. Greater the help need, the expenses also rise proportionally. The costs might be lesser in other states, however elderly whose key existence depends on social security, it could be a stiff constrict.

Residential Care- It is at times a detached license in several states and would offer additional services as compared to AL, however lacking nursing home to quite an extent.

Dementia Care- It is a diverse independent grouping. Mostly, assisted living would have a branch for elderly with alzheimer’s and dementia. It bears the maximum cost and the choice that the parent or parents are prepared for it is among the toughest ones for a kin to make.

Nursing home care- Also known as trained nursing which means the individual needing some kind of medicinal or nursing help for intravenously administration of foods and liquids, oxygen, everyday shots among others. The expenses of this option could be analogously costly as dementia or even higher. Also insurance service providers do not offer cover until it is a thirty-day rehab or one has a long-term tending insurance policy for the individual.

Home Care- After exploring all such alternatives, one might eventually come to the decision of keeping the parent at one’s home. The internet offers a baffling plethora of options and it is best to seek advice of pals and neighbours or the social workers in the hospital. Permitting individuals into the house necessitates a thorough check-up and training. One would not want to have faith in just any person to arrive and tend to one’s parent. There have been rather nasty accounts regarding bad selections in this aspect. Nonetheless, in case one is capable of affording it (salary for a skilled homecare worker could be around fifteen to twenty dollars on an hourly basis), though it could be the most apt alternative for the parent.

End-of-life (Hospice) Care- Though the phrase has garnered a bad name, yet Hospices are doing an incredible job for those individuals nearly death or are not on the verge of death yet have asked for palliative-tending – which could provide them comfort as their health declines however non-invasive. Majority of the places don’t have in-patient hospice hence the infirmary employees would visit the area or house, generally twice or thrice per week. Though it is not a replacement for all-time tending, however it does empower the individual in making independent decisions on the type of therapy they wish for and require. Since significant part of control is taken away from the elderly, hence this option is one way to give them back that control which is vital to their mental well-being.

Read More At : Finding the Best Senior Care – Probing Viable Choices – Part I

In ideal-case-scenarios, the decision could be a joint one or in the least planning has been done. In the pits of situations, the choice has been made when the parent is hospitalized and the kin feeling short of time wading through the viable choices and monetary inferences of shifting the parent or parents to another location.

Here are several options one could palpate to decide upon which one truly matches to one’s expectations.

Monetary Matters – In case one’s parents have been residing in their own house, the difficult choice regarding whether or not the house has to be sold off would have to be made. In the present market scenario, sale would not be that simple. The option could be to obtain assistance from outside quarters till the markets show some improvement. However, getting outside help is not covered by majority of the insurance service providers. Medicare does not provide cover for outside help and deems giving baths, dressing and offering drugs as social, day-to-day living activities and not medical. The rules which Medicare set in the sixties have not been amended since that time. Hence, the decision would be if or not one could bear the expenses of keeping the parent at one’s home or would require finding another location for placing them and be tended to.

Facility Options- A perplexing array of alternatives and names for locations exist. One could generally get assistance by checking with the locally placed Area Agency on Aging or inquiring from the social service workers in the hospital for assistance. Optionally, one could check out the notable organization known as ‘A Place For Mom’ and its dedicated objective of providing elders and their kin with individualized help, guidance and exhaustive resources regarding elder tending and accommodation choices. A Seattle-based firm that has forty offices across various states and three hundred elderly care Advisors on roll. These advisors personally interact with the elderly and their kin for evaluating requirements of the kin and furnish an array of choices after taking into consideration medical, monetary, location and several vital aspects.

The several choices they could assist comprise of assisted-living and retirement communities; Alzheimer’s, respite, home and hospice care and nursing and residential care homes. A Place For Mom is an individualized service which is provided free of cost to kin. Its success at being able to meet this requirement has lead to its growth thus becoming the most renowned senior care referral service across the nation.

Caring for the Eyes

Eye conditions like glaucoma, macular degeneration are commonly experienced problems related to aging. Eye check-ups in 1-2 yearly time intervals once sixty-five years of age has been crossed is imperative as getting screened could help in preserving and maximizing vision. One should pay frequent visits in case one has vision issues.

Auditory Test

A minimal of thirty percent of senior citizens past sixty years of age suffer from some form of hearing failure, majority of which could be treated. Hence, getting a hearing test done a minimum of once in 3 yearly time intervals is vital.

Shielding Bone Health

Osteoporosis could be a vastly devastating condition. In case one has it and suffers from a hip fracture then the risk of lasting disablement or fatality is very high. Hence, one must undergo a bone density test at sixty-five years of age onwards. In case a female is at elevated risk then she should undergo screening at sixty years of age.

Cholesterol levels Screening

Elevated cholesterol levels are the main reason for individuals suffering from stroke or heart attack. The favourable news is that elevated cholesterol levels could be managed by rectifying diet and medicine intake. Due to this reason, regular measurement of total and HDL cholesterol levels are essential.

Inoculations

Individuals above sixty-five years of age must get vaccinated with the pneumococcal shot for shielding from pneumonia. All senior citizens above fifty years of age must get their annual flu vaccination. A tetanus booster dose is suggested in every decade.

Additionally vital, although not sanctioned by the United States Preventative Services Task Force are the below mentioned tests for senior citizens:

Blood Analysis

Since being diabetic could be life-menacing in case not treated and managed hence according to the American Diabetes Association recommendation a blood glucose testing (fasting) must be carried out once in 3 yearly time intervals so that the condition could be caught earlier on and managed.

Thyroid Hormone Test

Thyroid conditions are often overlooked due to which getting screened in every 5 yearly intervals is essential for females. The thyroid is an innocent-appearing gland present in the neck and a source of power for the body which produces hormones required for metabolism. Thyroid conditions could lead to hair fall, weight increase or drop, weariness and depressive tendencies.

Mole Screening

Though most of the exposure to the sun’s rays happened prior to eighteen years of age, yet skin cancer could surface two decades or more. Providentially, majority of the skin cancer cases could be cured. According to the American Cancer Society recommendation, it is imperative to get screened regularly.

Dental Examination

Gum ailment could be a vital gauge of a person’s general health and teeth, gum, throat and orifice should be evaluated by a dentist on a regular basis. Also the teeth must be brushed regularly using fluoride paste and flossing is imperative to maintaining dazzling white teeth.

Read more at : Vital Medical Tests for Senior Citizens–Part I

Blood Pressure

Scores of people have hypertension or elevated blood pressure levels and are unaware about it. It is important to get blood pressure examined at regular intervals since hypertension could have a marring effect on organs like kidney, heart, brain and even the eyes.

Step upon a weighing scale

As people age, muscle replacement with fat occurs which often accrues on the waistline. Also senior citizens are often not able to exhume calories as effectively as when they were younger due to slackened body metabolism. Hence, it is important to be heedful about any increase in weight which might rob the person of sound health.

Rectal Examination

Fecal occult blood test or FOBT as well as rectal examination help in detecting any mass formation or blood loss which could be missed out normally and could offer vital inklings to curable issues related to the prostate or colon (such as cancers) when diagnosed early.

Colonoscopy

This procedure is conducted for examining presence of colon cancer and must be undergone in a decade’s time after a person crosses fifty years of age. Those people with risk factors would need to undergo colonoscopy prior to reaching fifty and at a more frequent basis. Hence, speaking to the physician regarding which is best-suited for you.

For Females

Mammograms and Breast Examination

Risk of breast cancer is directly proportional to increasing age. Hence, it is imperative to undergo yearly mammograms and breast examination by a doctor. Mammogram in every 1-2 yearly time intervals after crossing forty to fifty years of age is recommended. However, several breast cancer specialists disagree on this recommendation. Hence, this matter is best discussed with one’s personal physician regarding the time when one needs to undergo mammograms on a regular basis.

Pap Smear, Pelvic Examination

Women in their sixties require undergoing pap smear and pelvic examinations as they are at risk of developing cancers of the vagina and cervix. Pelvic examination could spot several health problems which could impact quality of existence and health. Pap smears are advised in every 3-yearly time intervals. Among women, sixty-five years or more and with 3 successive negative test outcomes of pap smear or have undergone total hysterectomy could be exempted from this recommendation.

Shielding the eyes

Eye conditions like macular degeneration, cataract, glaucoma are widespread in elderly people. Hence, people who have crossed sixty-five years of age must get their eyes checked in 1-2 yearly time intervals. Getting your eyes screened would help in preserving and maximizing eyesight. It is recommended that people having vision issues need to visit an ophthalmologist more frequently.

Senior Fitness Exercises for Lower and Upper Body

Ankle – Circling the ankle by etching a pretend sphere using toes, four times clockwise and then anticlockwise and repeating analogously on the other foot as well. The exercise has a lubricating effect on the ankle joints.

Shin- Tapping the toes by raising the toes of left and right feet (heels on the ground) and then lower or drop the toes. Repeating eight times and then pausing. Now, lifting toes and holding for a single count and releasing. This has to be repeated four times. The exercise helps in strengthening the shin muscle and would aid in preventing falls.

Calf- Extending the leg from knee and flexing the ankle. The toes are to be pointed towards the knee, feeling a stretch in the calf muscle and then repeating four times on every leg and then alternate legs. The exercise would help in avoiding cramps in the lower portion of legs.

Quadricep-The leg is to be extended forwards and knee cap tightened as if one were pressing on a car gas peddle and then releasing and repeating four times on both the legs. Placing hand on quadriceps muscles (in front of the thighs) and feeling the muscle contraction. This move helps in stabilizing the knee joints and strengthening the muscles required for sitting and standing up from a chair or being seated on and getting off the toilet.

Hip and rear- Squeezing the butt muscles in concert and then releasing and repeating four times. Then being seated on one hip, tightening the abs muscles and repeating four times and then doing the same on either of the hips. This move helps in improving strength of the glutes and hip muscles which are vital to walking.

Lower Back and Hamstring

Bringing one of the knees to the trunk and circling the ankle during the analogous instant for lubricating the ankle joint. This has to be repeated eight times and then alternate the knees. Stretching done to the lower portion of back and hams help in preventing lower back pains.

Spine – One must try reaching up with left arm and then reaching down using right arm and stretching twice in both sides as one reaches with finger tips. The same has to be done using right arm up and left arm downward. It is a great move for stabilizing the spine.

Shoulders- Leaning out over the sides of one’s chair (avoid slouching and keep rib-cage raised) and allowing the left arm to hang down to the ground and keep it completely relaxed (finger tips included). Start to circle the arm from shoulder and starting arm motion and allowing it circling by itself. Never trying perfect circles clockwise and counting till eight and then doing in counter-clockwise direction and repeating the same on the other arm and shoulder as well. These moves help in warming up shoulder muscles (rotator cuff).

Back- Imagine as if a serving dish is held ahead of oneself at waistline with palms faced upwards and elbows must make light contact with the body. The left elbow has to be pulled back and then right elbow, squeezing both shoulder blades in concert and then releasing and repeating four times. It is a great exercise for strengthening muscles responsible for maintaining optimal posture.

Neck – The neck is be aligned by using hand to touch chin and then pulling chin backwards from the hand and keep chin parallel to the ground. Avoid tilting head upwards or downwards and keeping it leveled in a manner as if it were in motion backwards and forwards on a pair of rail tracks. The head is then to be turned to the left, looking back with one’s eyes as much as doable (avoid crossing comfortable extent) and repeating same on the right as well. It is an ideal exercise for preventing neck stiffness and insuring correct alignment of neck.

Upper Body- Looking straight in front and raising both the arms in the direction of the roof and then lowered towards the ground and repeating a single instant. Now, one of the arms are to be raised during an instant as if one were plucking fruits from a soaring branch of tree, repeating eight times and then alternate sides. The fingers are to be stretched for reaching up as much as doable for reaching upwards. This would aid in lengthening the spine, increasing circulation, movement range and exercising fingers.

These senior fitness exercises rightly testify the saying ‘sit and be fit’.

The major hassle encountered is getting the elderly to start with a fitness program that merges strength training, cardio exercises and balance.

Here are some safe yet effective senior fitness exercises that could be taken up to reap maximum benefits.

Keeping track of your steps

Senior citizens could invest in a mere ten dollar worth basic pedometer which in several situations is even give-away. The pedometer would help in tracking down the number of steps one is taking on a daily basis. The objective is a minimum of ten thousand steps on a day-to-day basis, however working up gradually. One must never make the mistake of attempting to jump from a thousand steps to directly ten thousand steps overnight.

Taking the stairways

Simply going up and down the stairways rather than taking the elevators could aid in burning calories and help in building overall balance and strength. However, it is not often that simple for seniors having an earlier injury. In such a scenario, one could start by leading with the unaffected leg while going up the stairways and leading with the affected leg while one goes down the stairways.

Taking a Chair

One could bolster strength of the core muscles which are vital for maintaining muscle tenor and balance when one is seated in front of the television or laptop.

• Scooting forwards so that one is seated on the rim of a chair.
• Being seated erect with torso upright and shoulders pulled back.
• Leaning back from the hip region till the shoulders make contact with the back of the chair and then coming back up.
• One could sense tightness in the core muscles.
• It is safe means of exercising the stomach muscles without causing any torque to the spine.

Safely Squatting

• Regularly done squatting exercises could help in strengthening the leg muscles and curbing the requirement for assistance from canes, walkers or wheelchairs.
• Standing erect and placing feet at the distance shoulder width apart with toes to face forwards.
• Firstly, dropping the hip backwards and sticking out the butt, then bending the knees similar to one being seated.
• This would help to avoid a person push the knees over the toes which is not a safe

Pose for squatting.

• One need not get worried in case going down too far in the foremost instant is not possible.

Tai Chi

Tai chi is a primeval Chinese martial art form which can help in improving balance and strength and assist senior citizens in avoiding falls. The gradual, fluid and continual movements’ aid in development of better muscle strength, improved balance, focus and elicit emotional-mental well being.

Several benefits of Tai Chi include improved strength in knee and ankle region, greater litheness and balance, improvement in walking and greater confidence in the capability of avoiding falls.

Tai chi has been identified as a low intensity form of senior fitness exercises which are totally safe and could be applied to seniors with great ease for averting falls in the future.