Rightways

Wednesday, September 10, 2025

Stronger Ankles! Best Ankle Strengthening Exercises At Home

A series of the best ankle strengthening exercises to bulletproof your ankles and prevent future injury! Strengthen your ankles to improve stability, decrease pain, and reduce injury risk. Physical therapist demonstrates ankle exercises for strength, stability, and performance!

PRODUCTS USED IN THIS VIDEO: 🔗 LINK TO DR JARED’S RESISTANCE LOOP SET: https://urlgeni.us/amzn/resistanceloop 🔗 LINK TO DR JARED’S FOAM ROLLER: https://urlgeni.us/amzn/drjaredfoamro... 🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexerci... ==================================== 📌 Stronger Ankles! Best Ankle Strengthening Exercises At Home Do your ankles feel weak or unstable? Whether you’re recovering from an injury or looking to prevent one, ankle strength is critical for overall mobility and stability. In this video, I’ll take you through the best ankle strengthening exercises you can do right at home to build stronger, more resilient ankles. 🔍 Can I Strengthen My Ankles?Absolutely! The muscles and tendons surrounding your ankle joint play a huge role in providing support and stability. With targeted exercises, you can effectively strengthen these structures, improving your balance and reducing feelings of weakness. 🤔 Ankle Strengthening to Reduce Injury Risk Weak ankles are a common culprit behind sprains and other injuries, especially during physical activity. Strengthening your ankles not only enhances their durability but also improves your overall joint alignment and mechanics, helping you move better and stay injury-free. 🏋️ Best Exercises to Strengthen Ankles I’ll show you my favorite exercises to target the key muscles and ligaments in your ankles. From basic moves to more advanced stability drills, this routine is designed to improve your strength, mobility, and overall performance. The best part? You can do it all from the comfort of your home! HOW TO STRENGTHEN YOUR ANKLES 3-Way Band Series Dorsiflexion Inversion Eversion Heel Raise Progression Double Leg (Flat) Single Leg (Flat) Single Leg (Deficit) Static Balance Progression Firm Surface - Eyes Open Firm Surface - Eyes Closed Soft Surface - Eyes Open Soft surface - Eyes Closed Dynamic Balance Star Reaches Plyometrics Double Leg Hops Forward and Back Side to Side Single Leg Hops Forward and Back Side to Side 💬 Try these exercises and let me know how they’re working for you in the comments below! 👍🏼 If you found this video helpful, please hit that LIKE button to support the channel and help others find this content! ✅ SUBSCRIBE to Tone and Tighten and make sure to click the SUBSCRIBE BUTTON and the notification bell so you’ll know every time I post new content! ==================================== MORE GREAT VIDEOS TO WATCH NEXT: ✅ REHAB YOUR ANKLE SPRAIN:

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Tuesday, September 9, 2025

Take a seat and exercise

For those with limited mobility, chair exercises are a good way to work out. — The Straits Times/ANN

As individuals age, it becomes increasingly important to maintain physical activity for overall health and well-being.

Regular exercise aids seniors in managing weight, elevating mood, improving balance and lowering the risk of chronic illnesses.

However, many older adults encounter obstacles that complicate traditional forms of exercise like walking or jogging.

Mobility limitations, joint discomfort and various health issues can hinder participation in more intensive workouts, resulting in a sedentary lifestyle that may adversely affect health.

For those who find walking challenging, chair exercises offer an excellent alternative.

These low-impact movements can be performed while seated, making them both accessible and safe for seniors across all fitness levels.

Chair exercises not only encourage physical activity, but also provide numerous advantages, including enhanced cardiovascular health and improved muscle strength.

By integrating these exercises into their daily routines, seniors can improve their quality of life and maintain their independence.

Exercises for heart health

As people age, it is essential to prioritise heart health.

Below are a few effective chair exercises designed to enhance cardiovascular fitness:

> Seated marching

Sit upright in a sturdy chair with your feet flat on the floor.

Raise one knee towards your chest as high as you can, then lower it and repeat with the other leg.

Alternate your legs for one to three minutes while maintaining proper posture.

This exercise stimulates the heart and improves coordination.

> Arm circles

While seated, extend your arms to the sides at shoulder height.

Move your arms in small circles, gradually increasing the circle size over 30 seconds, then reverse direction for another 30 seconds.

This movement enhances shoulder mobility and promotes blood circulation.

For added intensity, consider holding light weights.

> Leg lifts

Extend one leg straight out, keeping it parallel to the ground for a few seconds before lowering it.

Repeat 10-15 times before doing the same with your other leg.

To raise your heart rate, combine leg lifts with seated marching or perform the lifts more quickly.

This exercise benefits heart health while also strengthening your legs and improving overall mobility.

Each exercise is designed to be low-impact, yet effective, making them accessible for seniors at all fitness levels.

Exercises for muscle strength

You don't necessarily have to lift heavy weights to build muscle strength if you are not strong enough; start light – even a filled water bottle will do. — dpa

As individuals age, preserving muscle strength becomes increasingly vital for overall health and mobility.

Chair exercises provide a safe and effective means for seniors to build and maintain muscle strength without requiring extensive equipment or risking falls.

Below are some beneficial chair exercises specifically designed to enhance muscle strength in various body areas:

> Seated leg extensions

Sit upright in a sturdy chair with your feet flat on the ground.

Slowly extend one leg straight out in front of you, keeping your knee straight and your foot flexed (i.e. in its normal bent position).

Hold the extended position for a count of three before gently lowering your leg back to the starting position.

Repeat this movement 10-15 times before switching to your other leg.

This exercise is an excellent way to strengthen the quadriceps, which are the large muscles located at the front of the thighs.

It also enhances knee stability, which is essential for maintaining mobility.

> Seated bicep curls with weights

Sit comfortably in a chair with a weight (such as a dumbbell or a filled water bottle) in each hand, arms resting at your sides.

Keeping your elbows close to your body, lift the weights up towards your shoulders while exhaling.

Pause briefly at the peak of the movement, then slowly lower the weights back to the starting position while inhaling.

Aim for 10-15 repetitions, ensuring proper posture throughout the exercise.

This straightforward, yet effective exercise not only strengthens the arms, especially the biceps, but also enhances grip strength, which can assist in daily activities.

> Chair squats for lower body strength

Begin by sitting on the edge of the chair with your feet flat on the floor, hip-width apart.

Slightly lean forward and engage your core.

Gradually rise from the chair by pushing through your heels and standing up, keeping your back straight.

Once fully standing, gently lower yourself back down to the chair, controlling your descent to avoid plopping down.

Repeat this movement eight to 12 times.

Chair squats not only build lower body strength, targeting the glutes, hamstrings and quadriceps, but also improve balance and stability, facilitating everyday activities.

Safety tips

Participating in chair exercises can be an excellent way for seniors to maintain their physical health and well-being, but safety should always be a priority.

Here are some essential safety tips to ensure a safe and effective workout:

> Choose the right chair and environment

Select a sturdy, armless chair with a stable base.

Ensure that the seat height allows your feet to rest flat on the floor.

Keep the area free of obstacles and exercise in a well-lit environment.

> Warm-up and cool-down activities

Begin with gentle neck rolls, shoulder shrugs and wrist circles as warm-up exercises to prevent injury.

Cool down with seated stretches for your arms, legs and back to maintain flexibility and reduce soreness.

> Listen to your body and avoid strain

Pay attention to any discomfort during exercises.

If something feels wrong, stop immediately.

If you feel better, then restart gradually.

You can increase the intensity of the exercises as you build strength.

By adhering to these safety tips, seniors can safely enjoy chair exercises while minimising the risk of injury, fostering a sustainable fitness routine and promoting overall health.

Be consistent

As discussed throughout this column, chair exercises offer a valuable opportunity for seniors to maintain their health and well-being, particularly for those who may encounter mobility challenges.

These simple, yet effective routines allow for physical activity without the necessity for extensive walking or standing.

Consistency is key, and even a few minutes each day can lead to significant health improvements.

The benefits of chair exercises also extend beyond the physical realm, contributing to emotional and mental well-being.

We encourage seniors and their caregivers to incorporate these exercises into their regular routines.

By making these movements a part of daily life, seniors can continue to lead active lifestyles, fostering independence and enhancing their quality of life.

By Datuk Dr Nor Ashikin Mokhtar - is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.

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Monday, September 8, 2025

Apple warns all iPhone users to delete and ignore these messages right away

Do not send money, gift cards, cryptocurrency, or other assets to people you do not know or have met only online or over the phone. — Pixabay

Apple says iPhone users need to continue to use caution as an ongoing wave of scams continues to target users, but also says some help should be coming soon. As part of a recent warning, the tech giant says there are a handful of messages that should be ignored and deleted immediately by users, Forbes reports.

The scam messages, known as “smishing,” have drawn the attention of tech companies and the FBI in recent years. The scam messages can include claims of unpaid road tolls, undelivered packages and/or claims of traffic offences. The messages will often include a link and wording that indicates financial payments are necessary to solve the issue.

However, the messages are really intended for the sender to gain access to sensitive and private information stored on your device, which can include financial information. When the target clicks the fake link in the message, it can open the phone up for access by the sender.

While it has yet to be released, Apple is expected to unveil an update to its messages app when it releases the iOS 26 update. That update is expected to be available later this month and will be available for download for all iPhone users. An exact release date has not been announced.

As part of the update, 9to5Mac reports that all text messages will be split into four categories: messages, unknown senders, spam, and recently deleted. The messages folder will contain messages from known users, while the recently deleted folder is self-explanatory. However, the spam and unknown senders folders are where the help comes in.

Messages that are filtered into either of those categories will not trigger any sort of alert for users. Instead, users will have to look through those folders to see if they have any missed messages.

The biggest line of defence comes in the spam folder. Users will not be able to click links or reply to messages directed to the spam folder. Instead, users will have to manually go into the message and move it to the dedicated messages folder. This adds a layer of protection by not allowing the user to immediately fall for what could be a scam.

Users will have an option for messages that end up in the unknown folder to be labeled “Mark as Known” to move trusted contacts to their regular messages folder.

Users will have the option to turn off the automatic spam and unknown senders filtering.

And while the update will be welcomed for many iPhone users, the FBI continues to offer the following advice to avoid being scammed by fake messages:

– Never share sensitive information or an associate’s contact information with people you have met only online or over the phone. If contacted by someone you know well via a new platform or phone number, verify the new contact information through a previously confirmed platform or trusted source.

– Do not send money, gift cards, cryptocurrency, or other assets to people you do not know or have met only online or over the phone. If someone you know (or an associate of someone you know) requests that you send money or cryptocurrency, independently confirm contact information prior to taking action. Also, critically evaluate the context and plausibility of the request.

– Do not click on any links in an email or text message until you independently confirm the sender’s identity.

– Be careful what you download. Never open an email attachment, click on links in messages, or download applications at the request of or from someone you have not verified.

– Set up two-factor (or multi-factor) authentication on any account that allows it, and never disable it. Actors may use social engineering techniques to convince you to disclose a two-factor authentication code, which allows the actor to compromise and take over accounts. Never provide a two-factor code to anyone over email, SMS/MMS text message or encrypted messaging application.

– Create a secret word or phrase with your family members to verify their identities. – mlive.com/Tribune News Service

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