summer season health tips

How To Maintain Your Health During Summer Season

Everyone knows that on the month of March, the time of the year when the temperature starts to soar and every kind of physical activity you do takes more effort and a little more struggle.

Though the temperatures finally risen and it seemed like an endless winter. This is the time when you can go outside to a beach and also into swimming. Apart from those outdoor activities, one thing we must need to focus on how you look at yourself during summer.

Here few of the suggestion that really helps you to maintain your health during summer:

  1. Change Your Facial Cleanser

Even summers are really sweaty and also more oil gets secreted by the skin to combat the hot and humid weather. Therefore, you need to cleanse your face twice a day and use a suitable gel or water-based foaming (if you have oily skin) or non-foaming (for dry and combination skin). Make sure your cleanser is alcohol-free and pH balanced. The right way to use the facial cleanser is to massage it gently on the face for a full one minute before washing it with lukewarm water.

  1. Eat healthy and light

Intake of light, small meals on a regular basis. Heavy meals with high carbohydrate and fat content generate a lot of heat in the body. Fresh fruits and vegetables with high water content, such as oranges, watermelon, tomatoes, and so on, should be prioritized. It is advisable to eat less oily and spicy food to avoid gastrological problems.

  1. Rest & Recovery

Your body needs time to recover after a strenuous workout. This entails getting adequate rest, being hydrated, and eating enough nutritious food! Get 7-9 hours of sleep and hydrate yourself well.

  1. Drink plenty of water

The excess of humidity and sweat can dehydrate your body that may resulting in unfavourable health outcomes such as fever and chills. Drink at least 2 to 3 litres of water per day to keep yourself hydrated.

During summer, everyone tend to sleep under a fan or in an air-conditioned room that result in further dry up your skin and throat and when you wake up it is quite natural to feel the dryness of the throat, eye irritations or skin dryness. Better start your morning with 2-3 glasses of water even. If required one can also use lime juice or cinnamon soaked in the water. Following this, a cooling drink is highly recommended like Ashguard juice with a few drops of lime and Amla juice. This is highly beneficial to health in keeping the blood glucose in check and also to regularize your weight. Ash gourd juice can be replaced by wheatgrass juice, moringa juice, celery and cucumber juice or even coconut water.

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Tanks Rolled into Ukraine, So Did Malware. Then Microsoft Entered the War

Last Wednesday, a few hours before Russian tanks began rolling into Ukraine, alarms went off inside Microsoft’s Threat Intelligence Center, warning of a never-before-seen piece of “wiper” malware that appeared aimed at the country’s government ministries and financial institutions.

Within three hours, Microsoft threw itself into the middle of a ground war in Europe — from 5,500 miles away. The threat center, north of Seattle, had been on high alert, and it quickly picked apart the malware, named it “FoxBlade” and notified Ukraine’s top cyberdefense authority. Within three hours, Microsoft’s virus detection systems had been updated to block the code, which erases — “wipes” — data on computers in a network.

Then Tom Burt, the senior Microsoft executive who oversees the company’s effort to counter major cyberattacks, contacted Anne Neuberger, the White House’s deputy national security adviser for cyber- and emerging technologies. Ms. Neuberger asked if Microsoft would consider sharing details of the code with the Baltics, Poland and other European nations, out of fear that the malware would spread beyond Ukraine’s borders, crippling the military alliance or hitting West European banks.

Before midnight in Washington, Ms. Neuberger had made introductions — and Microsoft had begun playing the role that Ford Motor Company did in World War II, when the company converted automobile production lines to make Sherman tanks.

After years of discussions in Washington and in tech circles about the need for public-private partnerships to combat destructive cyberattacks, the war in Ukraine is stress-testing the system. The White House, armed with intelligence from the National Security Agency and United States Cyber Command, is overseeing classified briefings on Russia’s cyberoffensive plans. Even if American intelligence agencies picked up on the kind of crippling cyberattacks that someone — presumably Russian intelligence agencies or hackers — threw at Ukraine’s government, they do not have the infrastructure to move that fast to block them.

“We are a company and not a government or a country,” Brad Smith, Microsoft’s president, noted in a blog post issued by the company on Monday, describing the threats it was seeing. But the role it is playing, he made clear, is not a neutral one. He wrote about “constant and close coordination” with the Ukrainian government, as well as federal officials, the North Atlantic Treaty Organization and the European Union.

“I’ve never seen it work quite this way, or nearly this fast,” Mr. Burt said. “We are doing in hours now what, even a few years ago, would have taken weeks or months.” The intelligence is flowing in many directions.

Company executives, some newly armed with security clearances, are joining secure calls to hear an array of briefings organized by the National Security Agency and United States Cyber Command, along with British authorities, among others. But much of the actionable intelligence is being found by companies like Microsoft and Google, who can see what is flowing across their vast networks.

Mr. Biden’s aides often note that it was a private firm — Mandiant — that found the “SolarWinds” attack 15 months ago, in which one of Russia’s most cybersavvy intelligence agencies, the S.V.R., infiltrated network management software used by thousands of U.S. government agencies and private businesses. That gave the Russian government unfettered access.

Such attacks have given Russia a reputation as one of the most aggressive, and skilled, cyberpowers. But the surprise of recent days is that Russia’s activity in that realm has been more muted than expected, researchers said.

Most early tabletop exercises about a Russian invasion started with overwhelming cyberattacks, taking out the internet in Ukraine and perhaps the power grid. So far, that hasn’t happened.

“Many people are quite surprised that there isn’t significant integration of cyberattacks into the overall campaign that Russia is undertaking in Ukraine,” said Shane Huntley, the director of Google’s threat analysis group. “This is mostly business as normal as to the levels of Russian targeting.”Updated

Mr. Huntley said Google regularly observes some Russian attempts to hack accounts of people in Ukraine. “The normal level is actually never zero,” he said. But those attempts have not markedly increased in the past several days, as Russia has invaded Ukraine.

“We have seen some Russian activity targeting Ukraine; it just hasn’t been the big sets,” said Ben Read, a director at the security firm Mandiant.

It is not clear to American or European officials why Russia held off.

It could be that they tried but defenses were stronger than they anticipated, or that the Russians wanted to reduce the risk of attacking civilian infrastructure, so that a puppet government they installed would not struggle to rule the country.

But American officials said a massive cyberattack by Russia on Ukraine — or beyond, in retaliation for the economic and technology sanctions imposed by the United States and Europe — is hardly off the table. Some speculate that just as Moscow steps up its indiscriminate bombing, it will seek to cause as much economic disruption as it can muster.

The longer and more effectively the Ukrainian resistance holds out against Russia’s army, the more Moscow could be tempted to begin using “the armada of Russian cyberforces,” Senator Mark Warner, the Virginia Democrat who leads the Senate Intelligence Committee, said in an interview last week.

Meta, the parent company of Facebook, disclosed on Sunday that it had discovered hackers taking over accounts belonging to Ukrainian military officials and public figures. The hackers tried to use their access to these accounts to spread disinformation, posting videos that purported to show the Ukrainian military surrendering. Meta responded by locking down the accounts and alerting the users who had been targeted.Card 1 of 7

What is at the root of this invasion? Russia considers Ukraine within its natural sphere of influence, and it has grown unnerved at Ukraine’s closeness with the West and the prospect that the country might join NATO or the European Union. While Ukraine is part of neither, it receives financial and military aid from the United States and Europe.

Are these tensions just starting now? Antagonism between the two nations has been simmering since 2014, when the Russian military crossed into Ukrainian territory, after an uprising in Ukraine replaced their Russia-friendly president with a pro-Western government. Then, Russia annexed Crimea and inspired a separatist movement in the east. A cease-fire was negotiated in 2015, but fighting has continued.

How has Ukraine responded? On Feb. 23, Ukraine declared a 30-day state of emergency as cyberattacks knocked out government institutions. Following the beginning of the attacks, Volodymyr Zelensky, Ukraine’s president, declared martial law. The foreign minister called the attacks “a full-scale invasion” and called on the world to “stop Putin.”

Twitter said it had found signs that hackers attempted to compromise accounts on its platform, and YouTube said it had removed five channels that posted videos used in the disinformation campaign.

Meta executives said the Facebook hackers were affiliated with a group known as Ghostwriter, which security researchers believe to be associated with Belarus.

Ghostwriter is known for its strategy of hacking public figures’ email accounts, then using that access to compromise their social media accounts as well. The group has been “heavily active” in Ukraine during the past two months, said Mr. Read, who researches the group.

While U.S. officials do not currently assess any direct threat to the United States from stepped-up Russian cyberoperations, that calculation could change.

U.S. and European sanctions are biting harder than expected. Mr. Warner said that Russia could respond “with either direct cyberattacks against NATO countries or, more likely, in effect unleashing all of the Russian cybercriminals on ransomware attacks at a massive level that still allows them some deniability of responsibility.”

Russian ransomware criminal groups conducted a devastating series of attacks in the U.S. last year against hospitals, a meat-processing company and most notably, the company that operates gasoline pipelines along the East Coast. While Russia has taken steps to rein in those groups in recent months — after months of meetings between Ms. Neuberger and her Russian counterpart, Moscow conducted some high-profile arrests in January — it could easily reverse its crackdown efforts.

But President Biden has stepped up his warnings to Russia against any sort of cyberattack on the United States.

“If Russia pursues cyberattacks against our companies, our critical infrastructure, we are prepared to respond,” Mr. Biden said on Thursday.

It was the third time Mr. Biden had issued such a warning since winning the election. While any Russian attack on the U.S. seems like it would be a reckless escalation, Representative Adam B. Schiff, the California Democrat who leads the House Intelligence Committee, noted that Mr. Putin’s decision-making so far has proved poor.

“There’s a risk that whatever cybertools Russia uses in Ukraine don’t stay in Ukraine,” he said in an interview last week. “We’ve seen this before, where malware directed to a certain target gets released in the wild and then takes on a life of its own. So we could be the victim of Russian malware that has gone beyond its intended target.”

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Valentine: Are you one among 5 sun signs whose horoscope predicts a love marriage?

Valentine’s Day is less than a fortnight away and if one were to go by astrology, 14th February is going to turn out special for a few zodiacs. If you are planning to propose to someone then you may lend credence to a few things. On this Valentine’s Day, there is a possibility of some zodiac signs finding their ideal love partners.

Falling in love is an extremely beautiful state to be in. If love is done with a good understanding then nothing can be more beautiful than it. People try and do many things to get their true love, but it is said that luck plays an important role in getting one's love. Similarly, sun signs too have an impact on your love.

February 14 is known as Valentine's Day. Love is considered to be an important element of life. People profess their love on Valentine's Day, going by the assumption that nobody can turn down their proposals on this day. According to astrology, planetary positions have changed for many zodiac signs at the onset of this year. In this situation, let's know how this Valentine's Day would pan out for you.


This Valentine's Day is going to be extremely special for the people of this zodiac sign. People belonging to this sun sign who have been making every possible effort for the past few months may be in for the biggest love surprise in their life. You may get back the lost love or if you are single then there could be an entry of someone special.


This Valentine's Day, your planets will change their position which means that there could be changes in your life as well. This Valentine's Day, your love itself will try to face you. This could become a reason for you to get your love. You only need to put in a little effort.


People of this sun sign have every possibility to get back their lost love. February 14 would be a very important day for you. This day, you will get the biggest gift of your life. If you propose to someone on this special day then your proposal may be accepted. If marriage talks are on the cards, then things can fall in place.


Gemini people are crazy about love, which is why this Valentine's Day friendship and love is going to be special for the people belonging to this sun sign. On 14th February, a person who is special to you can ask you for a friendship gift. If you are planning to propose then your proposal would be accepted. Valentine's Day is going to bring some big news for you.


Leos might get a mixed bag of results this Valentine's Day. If you are disappointed in a relationship then don't feel low, someone better is going to come in your life. If your love partner is angry at you then this Valentine’s week is very special for you. Try to cajole your love, things may fall in place. Your love can also propose marriage to you in a very romantic way. If you are married then try to avoid petty arguments and keep maintaining love in your relationship.

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The 26 Highest-Paying Jobs That Let You Work From Home

If there are two things the pandemic taught the world, it's that not only is telecommuting possible for the masses, but if the masses pick the right work-from-home jobs, their paychecks can be the envy of plenty of people who work in offices.

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FlexJobs identified the best work-from-home jobs in several fields where the salaries reach six figures.

Get Started: Make a Debt-Free Future Your Reality

If you don't want to deal with a daily commute but you don't want to sacrifice pay, it might be time to consider these jobs that allow you to make $100,000 or more.

Product and Project Manager Jobs

Managing a team remotely can be challenging, but if you can do it well, you can get paid handsomely. The median annual wage for management occupations is $109,760.

Product and project manager jobs are now some of the top-paying remote jobs you can get, FlexJobs found. See which job titles under this category could pay you well while you work from home.

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1. Product Manager

Product managers determine the demand for a product a business offers and oversee the development of products to meet this demand. They also stay on top of trends that affect the demand for existing products and the need for new ones. In addition, product managers may develop pricing strategies.

Top-paid product managers can bring in $148,000 a year.

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2. Project Manager, Operations

Project managers in the operations field oversee customer support, communicate with external and internal stakeholders and lead teams to create, test and revise project processes.

The top 10% of earners in this position can make a $114,000 salary.

See: What a $100K Salary Looks Like After Taxes in Your State

3. Senior Project Manager, IT

Senior IT project managers must not only be masters of the technologies that they are working with but also be able to supervise junior employees. These professionals supervise technical projects to satisfy various stakeholders.

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Dean Mitchell / Getty ImagesSales and Business Development Jobs

Working in sales might not always be lucrative -- the median annual salary for sales positions is $31,500. But some jobs in this field can earn you a healthy paycheck, many of which you can do from home. Here's a look at some of your options.

1. Business Development Manager

Business development managers create plans to help their companies generate more revenue and improve relationships with customers or clients. The job requires working well across departments and being a motivating leader to your team.

The top 10% of business development managers can make $123,000 per year.

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2. Channel Sales Manager

Channel sales is the selling of services or products using a third party, like a reseller or affiliate. Managers in this role hire and work with these third parties and make sure that their company's products are represented properly. They are also responsible for dealing with problems that arise during the sales process.

3. Senior Account Manager

The top earners with this title can make $113,000 a year or more. These managers act as leaders of a sales team to increase revenue, and they are responsible for solving problems the team faces. To get this role, you should be both organized and analytical.

4. Senior Sales Executive

To get this high-paying work-from-home job, you typically need experience in sales management and a record of success in sales. These executives work to strengthen relationships with existing clients and bring in new clients. The top 10% of senior sales executives can earn $135,000 per year.

Software Developer Jobs

Software developers create applications and systems for computers and similar devices. These jobs typically require a bachelor's degree in computer science. The median pay for software developers across industries is $110,140 per year, and you can still make that kind of money while working at home with certain jobs.

1. Front-End Developer

Front-end developers are the engineers who make sure that everything you see on a website looks as it should and functions properly. This is a complex job that usually requires a bachelor's degree in information technology, and may also require additional certifications such as the SUN, IBM, Microsoft or Oracle developer certifications.

The top 10% of front-end developers can earn $115,000 per year.

2. Java Developer

These developers use Java to create complex website functions. E-commerce sites usually employ this type of developer.

The top 10% highest-paid Java developers can earn $108,000, on average, per year.

See: 20 Jobs Where You Can Make $60,000 Out of College

3. Mobile Developer

If you've ever used an app on your smartphone or tablet, you have a mobile developer to thank for that. These app creators have a strong understanding of programming languages such as Objective-C, HTML, Java or XML, and may hold special certifications. The top 10% highest-paid mobile developers can earn a $117,000 annual salary.

iStockphotoMarketing Jobs

Marketers work to generate interest in a company's product or service. Those who work at the manager level in this field earn a median salary of $141,490 per year, with those in higher positions bringing in even more. Find out more about some of those roles that also will allow you to work from home.

Check Out: High-Paying Jobs at Apple, Facebook and Google That Don't Require a Degree

1. Marketing Communications Director

Marketing communications directors oversee the programs that market products and services to specific populations. They use analytics and data to make their decisions and have strong leadership skills to help steer their teams to meet performance goals.

The highest-earning marketing communications directors can make $139,000 per year.

2. Marketing Director

Marketing directors oversee the entire marketing team to ensure a company's marketing campaigns are successful. Their job tasks include developing concepts and budgets for marketing campaigns, resolving issues that arise within their team and maintaining open communication with their company's clients and vendors, as well as with other managers within their company.

The top 10% of earners with this title can make an average salary of $151,000.

3. Senior Product Marketing Manager

The primary responsibility of a senior product marketing manager is to create marketing strategies that increase brand loyalty and sales. They do this by analyzing market trends, developing pricing strategies, establishing marketing goals and evaluating product performance.

The top-earning senior product marketing managers can make $162,000 per year.

4. Vice President of Marketing

These VPs develop strategies to improve or maintain the market shares for the goods or services their company sells. They also oversee the various departments that provide the data that help them create these strategies. The vice president of marketing typically reports directly to the company's CEO or COO.

The top 10% can bring in a $207,000 salary.

Computer Security Jobs

Cybersecurity is a field of employment that is growing rapidly, with a projected 28% growth rate from 2016 to 2026. To get a job in this field, you typically need a bachelor's degree. Take a look at some of the top-paying jobs in this category that also allow you to work from home.

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1. Cybersecurity Analyst

These analysts implement the security measures necessary to protect an organization's computer networks and systems. Cybersecurity analysts typically have a bachelor's degree in a computer-related field as well as experience in a related occupation.

The highest 10% in this position can earn a $163,300 salary.

2. Privacy Officer

Privacy officers make sure all departments within their company follow company privacy practices, and they perform privacy-related departmental audits to ensure that this is the case. They help assess and reduce risks to privacy and respond to privacy breaches.

Top-paid privacy officers can earn $143,000 a year.

3. Security Consultant

Security consultants can work in various fields, usually for companies that have large digitized databases. These consultants design or improve systems that protect their institution against internal and external data theft, and come up with emergency plans for what to do in case of a data breach.

The top 10% of security consultants earn an average salary of $140,000.

Find Out: 5 Things To Negotiate at Your Job Other Than Salary

Medical Jobs

The highest-paying jobs you can get are in the medical field. And now, thanks to technology, you can work in this field from the comfort of your own home.

1. Clinical Trial Manager

Clinical trial managers create and carry out protocols for clinical trials to meet regulations and standards. They also manage budgets and schedules for clinical trials, track and write reports on the progress of trials, develop enrollment strategies and come up with solutions for day-to-day issues.

Top earners with this job title can make $133,000 per year.

2. Medical Director

Medical director is the highest-paid work-from-home job on this list. These directors manage the operations of a healthcare organization. Responsibilities include developing guidelines, managing clinical staff and supervising quality assurance. Typically, you'll need an MD or DO to do this job, according to FlexJobs.

3. Psychologist

Becoming a psychologist typically requires a doctoral degree and certification. Some psychologists work in research roles, while others work directly with patients to help improve their cognitive, social or emotional behaviors. Those with a private practice can easily work from home by either having a home office or conducting sessions using a video messaging service.

The highest-paid 10% of psychologists can earn $137,590.

Computer & IT Jobs

Employment in the computer and IT fields is growing rapidly, with a particular demand for employees with knowledge of cloud computing, the collection and storage of big data, and information security. The median pay for jobs in these fields is $91,250. Here are some work-from-home options that pay well.

1. Cloud Architect

Cloud architects design, manage and monitor cloud computing strategies for companies. If you want to be a cloud architect, you should have experience with networking, programming languages, operating systems and cloud security, according to FlexJobs.

2. Senior Solutions Architect

Solutions architects turn business objectives and requirements into products and services that meet these needs. Senior solutions architects typically oversee developers and junior architects. They must be skilled with computer software such as Microsoft applications, JavaScript and SFDC.

Top-tier earners can command a salary of $173,000.

3. Technical Support Manager

These managers resolve customer issues, identify problems and come up with improvements for technical support processes. They also oversee a company's technical support team.

The top 10% of tech support managers earn an average salary of $123,000.

See: 10 Best Lucrative Side Hustle Ideas

iStockphotoEngineering Jobs

Engineering is an in-demand profession, specifically in the areas of rebuilding infrastructure, renewable energy, oil and gas extraction, and robotics. The median wage for engineers and related jobs is $83,160. If you're interested in this job category and working from home, keep reading.

1. Research Engineer

Research engineers invent and design innovative approaches to technology and find new uses for existing technology. This fast-growing occupation typically requires a master's degree.

2. Senior Systems Engineer

Senior systems engineers are in charge of the planning, design and implementation of system engineering projects. They are proficient in Windows/Linux servers and usually also have a special area of expertise such as storage, virtualization or large-scale platforms.

Top earners can make $148,000 annually.

3. Software Engineer

These engineers develop applications or systems for computers and similar devices. Software engineers typically have a bachelor's degree in computer science as well as strong computer programming skills.

All salary information is sourced from the Bureau of Labor Statistics and Payscale unless otherwise indicated.

Reference Links:

Top 5 Work From Home Jobs that pay you well in 2022

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Best Exercises for Preventing Falls in Older Adults

Fall causes and risks Getting older increases the chance of lots of health problems, such as heart disease, dementia

Fall causes and risks

Getting older increases the chance of lots of health problems, such as heart disease, dementia and diabetes. And here’s another major health risk in our golden years: falls. One in 4 people age 65 or older suffers a fall each year, and 3 million wind up in the emergency room for taking a spill. Why is falling so common once we reach a certain age?

It’s typically due to a number of factors. “Side effects from prescription medications can cause drowsiness and dizziness, resulting in falls,” says Tim Schuckers, a physical therapist based in Portland, Oregon. “Gradual muscle weakness in the lower legs from sedentary lifestyles can also result in legs giving way easily when walking and standing.”

Other fall causes can include:

— Underlying conditions, such as arthritis or neuropathy (pain, numbness or tingling in the extremities that makes it hard to sense the ground).

— Balance problems.

— Declining reaction times.

— Vision problems.

— Hearing loss.

— Environmental hazards, such as floor clutter, throw rugs or slippery bathroom floor tiles.

Fall consequences are alarming. The Centers for Disease Control and Prevention notes that 1 in 5 falls results in a serious injury, such as a broken hip or traumatic head injury. Falls also cause 32,000 older adult deaths every year.

So what can you do to prevent falls in older adults? You’ll need to talk to your doctor about treating underlying conditions. You may need an eye exam or a hearing test. You’ll need to remove fall hazards in your home. And you’ll have to start a regular exercise program.

Get an evaluation.

Before beginning an exercise routine, it’s a good idea talk to a health care professional. It could be your primary care doctor or it could be a specialist — for example, if you have an orthopedic surgeon or rheumatologist on your medical team.

Or you could go to a physical therapist. In some states, such as Florida, you can simply contact a physical therapy group and make an appointment, since a doctor’s referral is not needed for an evaluation.

“Please consult a physical therapist if you have a history of falling, feel fearful or unsafe or have not been exercising in some time. It is very important to begin such a program at the appropriate level and that the source of the problem is identified,” says Palak Shah, a physical therapist based in Rocklin, California. “Let the professional PT help you identify the issue and provide the right treatment to improve your balance and decrease the likelihood of a fall.”

Your physical therapist will customize a routine that will likely include the following nine exercises.

A corner stand

Physical therapists recommend challenging your balance daily to maintain it. Balance depends on input from many body systems, such as your eyes, ears and nerves in your limbs and feet.

“When children play, they are constantly challenging their vestibular (balance) system by twisting, turning, flipping and running in every which direction. As we age and become more sedentary, we slowly lose our balance skills. Unfortunately, this is typically an insidiously slow process that goes unnoticed until a fall occurs,” explains Libby Bergman, a physical therapist based in St. Augustine, Florida.

A corner stand is a good way to test balance regularly. “Stand with your back in a corner of a room,” Bergman advises. “Put a sturdy chair in front of you. You shouldn’t be able to feel the wall or the chair when standing, but they should be close enough to steady your balance if needed. Try narrowing your stance and closing your eyes.”

Bergman says to hold the position for at least a full minute without bumping into the walls more than twice.

A tandem stance

Another great balance exercise is a tandem stance. “You can do this with one foot in front of the other, as if you were trying to balance on a beam,” Schuckers says. “If this is too difficult, then spread your feet slightly further apart until it is challenging to balance, yet you can do it successfully. At any time you can use your hands to touch or tap the sink or counter to maintain your balance.”

Schuckers advises holding the stance for 30 seconds and repeating it three or four times.

Tandem walking

A more advanced tandem exercise is tandem walking. It’s a little like walking on an imaginary tightrope. If you feel you’re at risk for falling, make sure you have a buddy with you before you attempt this exercise.

“Walking with one foot directly in front of the other, heel to toe, changes your center of gravity and trains your balance,” Shah explains. “Count how many steps you are able to walk this way without losing balance. You can work up to doing this for short distances with the eyes closed to further hone your visual balance system.”


Strong legs are also important to prevent falls. One simple strengthener is a sit-to-stand. It works many muscle groups, such as the abdominals, gluteals in the buttocks and thigh muscles.

“Start by sitting on a sturdy chair that will not slide or roll,” says Kimberly Smith, a physical therapist based in Chicago. “You should be able to sit comfortably with your feet flat on the ground. You can also have a countertop in front of you in case you need it for support. Sit forward in the chair so your buttocks are toward the front of the seat. Push your weight, evenly distributed, through your feet as you rise to a standing position. Slowly sit back down, trying not to plop down. Repeat five times. The goal is to not use your hands. But if you need to push up from the chair seat or arms at first, go ahead.”

Standing dual heel raises

Another good strengthener works the lower legs. “This exercise specifically strengthens the calf muscles that are important for walking,” Schuckers says. “You can perform this exercise easily while standing next to a kitchen countertop. Place both hands on the counter. Stand with both feet shoulder-width apart and press through the front part of both feet, raising both heels up off of the ground.”

Ten dual heel raises in a row is considered one set. Schuckers recommends performing three sets, three or four times per week.

Step ups

Step ups strengthen the muscles in the buttocks (the gluteal muscles) and the upper legs (the quadriceps in the front of the thighs and the hamstrings in the back of the thighs).

You can use a small step stool for this exercise or simply stand on the bottom step of a staircase that has handrails to grab in case you fall.

“Begin by placing your right leg up on the step and follow with the left leg, then return the left leg to the floor. Keep the right foot on the step the entire time,” Smith says. “Do 10 repetitions on the right foot, then switch to the left foot (for another 10 reps). This exercise can be made easier or more difficult by changing the step height. A shorter step is easier, and a taller step is harder.”

Supine straight leg raise

You’ll have to lie down on your back for this exercise. It beefs up the hip flexors, quadriceps and core muscles.

“Tighten up your core muscles by bracing your abdomen as if someone had tossed a ball at you and it was about to hit your stomach,” Schuckers says. “While holding this abdominal brace, lift the straight leg up toward the ceiling until it is parallel with the bent leg. Pause at the top, then lower it back down to the starting position and repeat. Perform two to three sets of 10 repetitions, three or four times per week.”

Schuckers advises resting for about 30 seconds in between sets.


Another floor exercise you can do while lying on your back strengthens the gluteal muscles in the buttocks, which help stabilize your hips.

“Bend both knees equally and keep your feet a shoulder-width apart. Squeeze your buttocks muscles as you lift your hips up towards the ceiling. Try to focus on squeezing the buttock muscles to drive this motion. Pause at the top, then lower back to the starting position,” Schuckers advises. “Perform three sets of 10 repetitions, three or four times per week.”

Schuckers advises resting for about 30 seconds in between sets.

A back stretch

Stretching your muscles is important to keep them supple and flexible, which will help improve your reaction to encountering uneven pavement that could make you trip.

After a workout, try a routine that gently stretches all of your muscle groups, including your back, shoulders, arm and leg muscles.

A simple back and hip stretch is a child’s pose. You can do it by getting on all fours on the floor, with your palms facing down. Move your buttocks back to rest on top of your heels. As you lower yourself backward, lower your forehead to the floor, then hold the position for about 10 seconds. Take a few deep breaths — inhale and exhale. Then slowly rise back up to being on all fours.

A back stretch can help your posture, which can improve your overall balance.

How often should you exercise?

When it comes to doing exercises that specifically improve balance or strength, Shah recommends aiming for two or three times per week.

But remember that regular physical activity is important every day. The guidelines recommend 150 minutes per week of moderate-intensity exercise, such as brisk walking. “And this requirement does not decrease with age,” Shah points out. “It really is not that much time — 30 minutes per day, five days per week on average. It’s been demonstrated to have significant improvements in balance and conditioning to decrease the incidence of falling.”

And, of course, regular exercise is essential for maintaining health and staving off many kinds of chronic diseases, such as heart disease or diabetes, which increase the risk for falling.

Best exercises for preventing falls in older adults:

— A corner stand.

— A tandem stance.

— Tandem walking.

— Sit-to-stands.

— Standing dual heel raises.

— Step ups.

— Supine straight leg raise.

— Bridges.

— A back stretch.

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