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Yahoo
3 days ago
- Health
- Yahoo
Can You Build Muscle After 60? Yes, And These Expert-Backed Tips Make It So Much Easier
It's no secret that the benefits of strength training—particularly for postmenopausal women—are numerous, from building muscle to increasing longevity and so much more. But starting out can feel overwhelming. The truth: Building a strength training routine at any point doesn't have to be complicated—it just needs to be consistent. 'Start small, build gradually, and stick with it,' says Abby Bales, PT, DPT, CSCS, founder of Reform Physical Therapy. She recommends starting with two or three sessions per week, focusing on five to six exercises from this list for three sets of 10 reps. Try rotating between upper body, lower body, and core exercises to keep things balanced. Need some expert guidance? Get our exclusive strength training plan that was designed to help you build muscle and burn fat at the same time. Starting a new weight lifting routine is exciting, but safety should come first at any age. Here are some important tips from Bales to keep in mind as you embark on a strength training journey: Clear your space. Ensure your workout area is free of obstacles to prevent slipping, sliding, or tripping. Choose appropriate weights. If you're new to a move, start with body weight only. When you're ready to add weights, choose something that allows you to perform at least eight to 10 reps with good form but feels challenging by the last two to three. If your form falters before then, the weight may be too heavy. Warm up and cool down. Include gentle stretches and mobility exercises before and after lifting to get your muscles acclimated and prevent injury. Focus on form. Follow visual guides to work towards proper technique and reduce the risk of injury. You can even consider videoing yourself or lifting in front of a mirror (being mindful not to strain your gaze in a way that alters your alignment) to check your form. If possible, book one or two sessions with a trainer to ensure you're starting with proper technique. Listen to your body. Pay attention to any pain or discomfort. If something hurts, skip it! Honestly, no. There really aren't any exercises that are completely off-limits for older women, says Bales—as long as you're comfortable. If an exercise causes pain, skip it. If it feels too challenging or confusing to get the hang of, try tweaking it to better suit your needs. That said, depending on your fitness level, bone density, and current mobility and stability level, high-impact, single-side, and twisting exercises should be approached with caution, and may be best left behind for some people, she says. High-impact moves like jump squats and box jumps—while great for building up and strengthening your bones—put extra strain on joints, and therefore may not be a good idea for those who already experience joint pain or have arthritis, says Bales. If balance is an area of improvement for you, single-leg exercises are a great tool to rely on, as long as you're using a stable platform to stabilize yourself and avoid ending up on the floor. For beginners, it's best to stick with slow, controlled resistance and bodyweight exercises that build strength without unnecessary strain, like bodyweight squats, resistance band work, or moderate weight lifting, says Bales. Above all, prioritize good form over the amount of weight you're lifting, and don't let fear stop you from getting started. Bales' bottom line: 'Move as much as possible.' If you're not sure which exercises are appropriate for you, consider seeing a physical therapist to get a full assessment and discuss your preferences and goals. Get the Workouts Get the Workouts Get the Challenge Get the Challenge Get the Workouts Get the Challenge Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Workouts Get the Challenge Get the Workouts You Might Also Like Jennifer Garner Swears By This Retinol Eye Cream These New Kicks Will Help You Smash Your Cross-Training Goals
Barnama
24-06-2025
- Politics
- Barnama
Supplementary Electoral Roll For May 2025 Open For Review
PUTRAJAYA, June 24 (Bernama) -- The Supplementary Electoral Roll for May 2025 (DPT BLN5/2025), which was verified yesterday and gazetted today, is now open for review for 30 days until July 23, according to the Election Commission (EC). EC secretary Datuk Khairul Shahril Idrus said the roll comprised 35,583 names of citizens aged 18 and above from Jan 1 to March 31, who were registered automatically as new voters. 'In addition, it contains 11,374 registered voters who switched constituencies and 1,767 voters who changed status or category,' he said in a statement here today. Khairul Shahril said the EC provided five methods for review, namely, via its portal at or the official portals of state election offices at and the online application at He said checks could also be done through the MySPR Semak mobile application or the Voter Registration Verification Hotline at 03-88927218. Khairul Shahril urged citizens aged 18 and above during the period from May 1 to 31, 2025, and any registered voters who have applied for a change of electoral constituencies or a change of status, to check their names in DPT BLN5/2025. 'If they find their names not listed in DPT BLN5/2025, they can make claims by filling out Form C through the online application at or by visiting the respective State Election Office,' he said. Khairul Shahril said registered voters in any constituency who wished to object to the entry of voters who had changed their constituency could fill in form D and visit the relevant State Election Office. Both Form C and D can also be downloaded from the State Election Office portals at and should be submitted to the respective State Election Director along with the objection fee during office hours throughout the review period of DPT BLN5/2025.
Time of India
20-06-2025
- Sport
- Time of India
Nat'l-level boxer's daughter shines on basketball court
Ludhiana: For Pardeep Kaur, a national-level boxer who once dreamt of representing India internationally, watching her daughter shine in a global arena is a dream reborn. Her daughter, Tishmeet Kaur, is fulfilling that dream, not in the boxing ring, but on the basketball court. Tishmeet was a key player in India's Under-16 girls' basketball team that emerged victorious in the SABA qualifying zone held in the Maldives from June 12 to 15. India won all its matches in a dominant fashion, defeating Bangladesh, Maldives, and Sri Lanka. In the final, India again trounced Sri Lanka, winning by more than 50 points. What makes her achievement even more special is that Tishmeet was the only player from north India to make it to the national squad. Now, having helped India qualify for the final round of the Asian Basketball Championship (ABC), scheduled to be held in Malaysia this Sept, she is preparing to showcase her talent on the international stage. Pardeep Kaur, now a DPT physical education teacher at DAV School, Pakhowal Road, where Tishmeet is a Class XI student, shared, "I had played at the national level in boxing and told Tishmeet that she must go beyond that and achieve at the international level." by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Thị trường có dấu hiệu suy thoái không? IC Markets Đăng ký Undo Pardeep is proud of the commitment and discipline of her daughter. "Though Tishmeet draws inspiration from me, it is her hard work that is paying off. She wakes up early for training, goes again in the evening, and has never missed a session. Her dedication is incredible."
Time of India
06-06-2025
- Business
- Time of India
Vadaj land prices up 15-fold in 10 yrs, Kandla port trust surrenders plot
Ahmedabad: In proof of the city's booming real estate market, land prices in the western areas have skyrocketed over 15 times in just one decade, forcing Deendayal Port Trust (DPT) in Kandla to surrender a prime plot in Vadaj back to the Ahmedabad Municipal Corporation (AMC). Tired of too many ads? go ad free now This price increase came to light when the AMC's standing committee approved the DPT's request to surrender a 1,945 sq m plot in Vadaj village on Thursday. The plot, originally allocated in 2010 for a guesthouse at Rs 14,000 per sq m, was revalued at Rs 2,15,927 per sq m in 2020 — a 1,442% increase. If the plot were to be revalued again, the price could potentially be higher. The case dates back to July 2010 when the standing committee approved allocation of the plot in Naranpura TP Scheme No. 29 to DPT. The AMC set a reserve price of Rs 14,000 per sq m but included a condition requiring payment of any additional amount determined through govt revaluation. DPT initially deposited Rs 2.72 crore based on the reserve price and took possession in Jan 2011. However, the promised revaluation became a decade-long saga. "Despite the municipal corporation writing to the state govt's valuation department approximately eight times between 2010 and 2019, no assessment was conducted. The valuation finally occurred in 2020, revealing the huge price appreciation," an official said. "Following the 2020 valuation, DPT faced a massive financial burden. It was required to deposit Rs 39.27 crore to cover the price difference and an additional Rs 84 lakh for valuation process expenses. DPT appealed to pay up based on the old reserve price, but authorities rejected the request," the official added. DPT compounded its troubles by failing to fulfil the land agreement's construction requirement. Tired of too many ads? go ad free now The agreement mandated building construction within two years of possession for the designated purpose, but this was not done, in clear violation of the terms. So AMC ordered that the amount be deposited based on the valuation. It stated that proceedings to reclaim the plot will be initiated if DPT fails to deposit the amount. This prompted DPT to propose surrendering the property instead. "The standing committee's approval of DPT's proposal means the AMC will now reclaim the plot while returning the remaining amount to DPT after deducting valuation expenses from the amount deposited in 2010," an AMC official said.
Hindustan Times
27-05-2025
- Health
- Hindustan Times
Tihar Jail taking care of 31 children living behind bars with their incarcerated mothers
New Delhi, : For some children, life begins not in the comfort of a home but within the confines of a prison, behind towering walls and iron gates. Born to mothers serving time, their earliest memories are not of playgrounds or parks, but of barred windows and uniformed guards. Currently, 31 children, both boys and girls, are living with their inmate mothers in Delhi's high-security Tihar and Mandoli jails, an official said. The prison administration ensures that these children do not suffer due to the circumstances of their birth. "From playschool to regular medical check-ups and vaccinations, every need of the child is taken care of. We try to provide an environment where their basic developmental needs are met," the official said. Asia's largest prison complex, Tihar, currently houses around 19,000 inmates, including 506 women, both under trial and convicted, lodged in Central Jail No. 6, while 237 female inmates are lodged in Mandoli Jail, also known as Jail No. 16. Jail sources state that there are 11 male and 10 female children in Jail 6 and four male and six female children in Jail 16. Children are allowed to stay with their incarcerated mothers only up to the age of six, after which they are no longer permitted to remain in the prison, regardless of the custody status, officials say. "We ask their relatives to take care of them but in some instances, when even relatives are not willing to take custody of them, we hand them over to child care centres or some NGOs which continue to provide help to these children even when they are outside the prison," the officer said. They ensure their overall development through various interventions to help them achieve their academic, social, and emotional goals and prevent them from becoming a victim of their parent's incarceration, he added. Another jail official shared that a certified vaccination centre inside the prison ensures timely administration of all essential vaccines for the children, including BCG, polio, hepatitis, DPT and tetanus. This proactive approach to healthcare safeguards the well-being of the children. Tihar Jail authorities have also tied up with NGOs and child welfare departments to provide early education and psychological support to these children. The aim is to minimise the psychological impact of prison life and prepare them for a better future outside. "We may not be able to change their beginnings, but we are committed to giving them a chance at a normal life," the official said.
