Importance of Strength Training for Old Persons

On an average, we lose 5 percent of our muscle mass every 10 years after the age of 35, if we don’t do anything about it. Loss of muscle mass is also known as sarcopenia.

The precise causes of sarcopenia aren’t fully understood. Lack of exercise, poor nutrition, hormonal changes, and general inflammation are all potential causes. Some of those causes can be addressed but there may simply be some inherent consequences of aging that can’t be fully remedied.

Sarcopenia often isn’t noticed until it is too late, when we slip and fall or begin having difficulty getting out of chair. The loss in muscle mass affects maintaining the functional movement abilities that help older people maintain independence.

By engaging in regular resistance training and following a sound diet that includes adequate amounts of protein, we can prevent most of the muscle loss associated with age. Although we may not be able to turn back the clock, we can slow down loss of muscle.

Strength training:

Strength training is a method of improving muscular strength by gradually increasing the ability to resist force through the use of free weights, machines, or the person’s own body weight. Strength training sessions are designed to impose increasingly greater resistance, which in turn stimulates development of muscle strength to meet the added demand.

Training schedule for seniors:

Weight training should be started with light weights, using a level that is comfortable to lift at the start of training and increasing repetitions and poundage as the muscles get stronger.

Most experts unanimously agree to the following training schedule:

• Frequency: Two or more days a week

• Intensity: Older adults should begin a resistance training program with light intensity i.e., 40%-50% of one repetition maximum or 1-RM. The intensity can gradually be built up depending on individual progress. Moderate intensity is 60%-70% of one repetition maximum or 1-RM. When 1-RM is not measured, intensity can be prescribed as – light (1-5), moderate (5-6) and vigorous (7-10) intensity on a scale of 0-10.

• Type: Progressive weight training program incorporating 8-10 exercises involving the major muscle groups with 1 set of 10-15 repetitions each. Stair climbing and other strengthening activities that use the major muscle groups can also be added.

A small amount of weight increased at regular intervals will increase muscle mass and affect metabolism, bone density, decrease insulin resistance and even aid in better sleep patterns.

Elders should make sure to include sufficient core exercises to improve balance and stability, which will reduce the risk of falls.

Safety tips:

The following are some important tips for a program of strength training:

1. Warm up at least 10 minutes before exercise and cool down for at least 10 minutes after exercise.
2. Maintain a good form of posture during all exercises.
3. Don’t hold breath while exercising, making sure to breathe on the exertion part of the exercise
4. Don’t grip the weights tightly
5. All movements should be done consciously in a slow to moderate speed.
6. Some soreness in the muscle can be expected but stop the exercise if you feel pain in the joints.
7. One should be able to complete 2 sets of 10 repetitions in good form before increasing weights.
8. It is possible to strength train daily by alternating major muscle groups. For example one may work your legs on Monday and arms on Tuesday.

The bottom line:

Numerous studies have shown that strength training done regularly by elderly persons not only builds up bone and muscle but also counteracts the weakness and frailty that usually comes with aging. So, it is of utmost value for seniors and old persons to add some strength training to their exercise program.

It is a well known fact that we lose muscle at the rate of 5% every 10 years, resulting in frailty and difficulty in performing day-to-day activities that keeps on increasing as the age advances more.

The most effective way to prevent or decrease the loss of muscle mass and strength in elderly people is strength training, if it is done regularly in good form with proper intensity. As the longevity of people is increasing all over the world, it becomes important that older person maintain their physical and mental independence, for which a regular schedule of exercise is of utmost value. By adding strength training to their schedule, they can doubly benefit.

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Importance of Suncreen for Your Child

Summer is upon us and many families indulge in lazy days by the pool or the beach during this time. However, if you’ve allowed your child to play outdoors without adequate sun protection, you’ve taken an enormous health risk.

Andrea Cambio, MD, FAAD, a board-certified paediatric dermatologist says, “It only takes one severe sunburn to potentially double your child’s chances of getting melanoma later in life. We really need to buckle down and protect our young.”

Do you remember your baby’s silk smooth skin? When your child is outdoors, the ultra-violet rays of the sun can easily damage the skin leading to wrinkles and possibly cancer in future. Always keep in mind that there is no such thing as a healthy tan because tanning is a sign of sun damage.

So quite naturally, the foremost question that may come to your mind is at what age is it right to start using sunscreen on your baby?

Prior to 6 months, it is best to avoid sunscreen usage on your baby with exception to those particular products that contain only zinc oxide as the only active ingredient. Use only on the exposed parts of your baby’s body. Additionally, use shaded clothing as the primary protection method. Regulate outdoor times by going out before 10am or after 4pm so that you can avoid the intense sun rays.

This brings us to the next question of – how much sunscreen should I use on my child and in what frequency?

Currently The Skin Cancer Foundation has not prescribed any set amount of sunscreen for growing children. As a parent, ensure that you’ve covered most of the exposed parts and have not ignored places like ears, tops of feet, backs of knees, and hands. Rub the sunscreen at least 30 minutes prior to going out so that the skin has had ample time to absorb the lotion.

It is recommended that you reapply every two hours. However, if your child is playing in the water or has a tendency to sweat, then application should be more frequent.

You might have difficulty in deciding on which is the best sunscreen for your child.

Cambio and pediatrician Jerome A. Paulson, MD, FAAP, medical director for national and global affairs at the Child Health Advocacy Institute of Children’s National Medical Centre in Washington, D.C has recommended, “Choose a sunscreen that contains zinc oxide or titanium dioxide because the compounds are less irritating than others and do not get absorbed into the skin. These ingredients are probably the safest ones out there right now. There is some concern that other sunscreen ingredients, particularly oxybenzone and retinyl palmitate which is form of Vitamin A, may cause harm. However, both chemicals are FDA approved for use in sunscreens.”

In spite of these efforts, your child may still get sunburned.

Do not panic if that happens. Get in touch with your paediatrician especially if your child is below the age of one. If you see blisters, along with severe pain and fever and your child is over one year old, you may try some home remedies like cool baths or a moist compress that may assist in reducing immediate pain, swelling and itching. Until full recovery, ensure that your child does not wander outdoors.

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5 Things You Can Do With Real Estate Software

Real estate management is not that easy, especially when you have so many things to think about. With the right real estate software, however, you will be able to make the management process easy and smooth so you can run your businesses without putting in too much effort. The best thing about the solutions is that you can customize them to match your exact property needs. Software programs designed for estate industry are scalable so you are able to grow with them as your business continues to grow. There is so much you can do with real estate software and they include the following.

1. Manage contacts

Using the best software program, you can manage details of contacts in defined groups making it easier for you to access them any given day. A good program will also make it possible for you to maintain detailed information of customers and clients and even automate good wishes on their anniversaries, birthdays and other celebrations.

2. Manage employees

When you have software for real estate, you can easily have a number of users working within one account. This you can do by creating multiple employee logins and hierarchies according to your organization structure. It makes allocation and execution of work easier by everyone from admin to managers. Using the system you can also manage daily reporting of your employees and at the same time monitor their performance. They on the other hand will be able to schedule property inspection, meetings and task reminders making task execution more efficient.

3. Integrate real estate portals and websites

From your CRM account, you can control your website so you have an easy time keeping it up to date. The estate management solution makes it possible for you to create and integrate web portals where you list your properties directly. You can publish projects from property software to website and build a reputable brand using professionally designed real estate websites. This kind of coordination promotes consistency in your real estate business and this will favor your management processes and improve your brand image.

4. Maintain reports and analytics

As a serious estate business, you ought to keep up with what matters most to the business. Using the best software for the real estate industry, you can easily fetch yearly, monthly and daily reports of enquiries and properties. Using the program you can pair matching reports for properties and open enquires and even categorize the enquiries by source. You can also keep abreast of all pending activities so you do not leave anything of importance out.

5. Manage rent and payments

Using your software, you will be able to archive all payment information on your properties, automate lease endings and payment collection reminders as well as schedule convenient payments. The program also makes it easy to get complete payment reports and will ease out the process of generating and sending receipts to all your clients across the platforms.

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How To Become An Instant Millionaire – You Need To Be Persistent

To become an instant millionaire, you need to start building your own brand from home. More specifically, I believe you should join a home based business opportunity. A home based business opportunity is basically a business that is already made for you. For example, think about a powdered pancake mixture. All you have to do when you buy a pancake powder mixture is add water or milk and fry it up in a pan.

You do not have to go through the hassle of trying to figure out how to mix the ingredients together because the ingredients are already put together by the owner of the brand. The same principles apply in a home based business opportunity. All the ingredients are already put together, all you have to do is master how to get the masses interested in the product or services you are offering.

These types of opportunities come in all shapes and sizes, so all you have to do is figure out what type of services and products you will want to sell.

However, there is one skill that you will need in order to be successful in this type of industry!

you need to master the art of being persistent. In this part of my article, I will discuss persistence. I want you to keep these words in your brain if you decide to become affiliated in this industry.


Persistence is a necessary characteristic for success in this industry. any business takes years to develop. Think of a business like a child!

You must feed it and take care of it for many years before the child is able to take care of himself or herself. As an entrepreneur, you will face many challenges and you will come across many brick walls.

Before you receive any return on investment you will have to spend hundreds of dollars into your brand to get the trust of the masses on your side.

I will offer you this piece of advice!

To make sure you spend the least amount of money into your brand and get the fastest return possible on investment, I recommended surrounding yourself with people who have already accomplished the earnings that you want to experience in this industry.

You are who you your friends are!

If you have trouble finding the right people, luckily for you there are experts who offer free reports to those who are interested in learning the ropes.

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Rid Yourself of a Heel Spur, Naturally

Heel spurs are often mistaken for plantar fasciitis. Contrary to the name and common belief, heal spurs are not pointy or sharp pieces of bone, they do not cut the tissue with movement. What they are – deposits of calcium attached to the bone. They are smooth and flat just like any other bone. They just aren’t intended to be there.

Because the body views it as a semi-foreign object, inflammation can occur. This can lead to pain when walking or jogging.

Heel spurs can also cause pain when new fibrous tissues form around the bone spur in an attempt to act as a cushion for a high-stress area. As this tissue grows a callus can form. Between the callus, the extra tissue and the bone, it can take up space in shoes never intended during construction causing, even more, comfortability and pain. Tendons, ligaments, and nerves may also have less space causing them to function less supportively over time. All of this can lead to swelling and redness as well as a deep throbbing pain, or sharp pricking that is made worse with exercise.

Plantar fasciitis (the most common form of heel pain) is located in the thick band of tissue which runs the length of the bottom of your foot. It will be the most painful first thing in the morning, with pain decreasing with movement throughout the day. This is not related to heel spurs.

Conventional treatment for heel spurs includes rest, stretching, icing and anti-inflammatory medications. If these do not work, a steroid injection may be recommended.

In severe cases, the spur may be removed by surgical means. The fact is that nearly 90% of people do get better without the need for surgical intervention. Before visiting your orthopedist here are a few natural and non-invasive remedies to try.

Chiropractic Consultation – Getting your body in alignment is vital to keeping as much unwarranted pressure off of the affected foot as possible. They may also suggest certain stretches or exercises as well as have customized in-shoe orthotics made for you (arch supports). Taping can also help in enabling walking while healing with less pain. Self-massage in the painful area in the morning when you wake up and at night before bed. A Class IV Laser may also be used to try and accelerate the healing process of tissues (hard and soft), muscles, ligaments and even bone.

Magnesium – Take a hot bath with Epsom Salts (Magnesium Sulphate) it can help ease pain and inflammation. 1 Cup per bath. Magnesium is required by the body for protein synthesis as well as proper nerve function.

Bromelain – Bromelain is a proteolytic enzyme. They are used on patients suffering from intense joint and muscle pain. Eating pineapple or taking bromelain via capsule can both be beneficial for heel spur pain and can speed healing time.

Vitamin B5 – Used to enhance muscle strength and nerve connection. Salmon, avocado, eggs, lentils, and sunflower seeds all contain high B5 levels.

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Tips For Preparing To Receive Your Imported Car

When opting to have a car imported, a lot of hard work comes at the start of the whole process. However, you also have to invest some time and effort in preparing for the steps involved in receiving your purchased car.

Below are some tips on how to prepare before you receive your imported vehicle:

Coordinate regularly with your import and/or shipping company. Get in touch with the company’s representative to receive important updates regarding your purchased vehicle. Verify if it will arrive at the agreed upon port and remind them to inform you immediately if they are expecting any delays. Most import and export and shipping companies provide an online tool or mobile app customers can use to track their order. Don’t forget to use this as well. Of course, make sure the import and/or shipping company gives you details about the date and time your car is expected to arrive.

Double-check all the requirements you need to claim your imported car. Make sure you have all the required paperwork for customs. These documents usually include the original bill of lading, bill of sale, and proper foreign registration. Don’t forget to check the custom’s website every now and then to see if there are any new forms that you may have to complete and submit or other requirements.

Prepare for all the expenses. Although you may already have paid a lot during the initial shopping and importing process, you will still have to pay some fees when your car arrives. Make sure you have the budget for this and some additional money to cover any unexpected additional charges. The last thing you want is to suddenly scrimmage for some money or even have a hard time coming up with the amount you need when claiming your car.

Consider hiring a customs broker to handle the process for you. If you don’t have the time to do all the work that comes with preparing to receive your imported vehicle, you can always hire a customs broker to do this. Although you will have to pay extra for this service, you can avoid a lot of mistakes when you work with a customs broker. Providers of this service will check all the required documents you have to ensure there will be no delays at customs. They will also already know the fees that come with getting your car so you don’t have to do any additional research or guesswork.

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Making Real Estate REAL

Most of realize, communication is essential to achieving a quality relationship, whether in our personal lives, or in conducting business effectively. Unfortunately, however, because we have different backgrounds, knowledge, understanding, experience, and expertise, we fail to effectively communicate, even, when we believe we are. Perhaps, there is nowhere, this is truer, or becomes more apparent, than, how real estate agents, and their clients, interact. Doesn’t it make sense, if clients, and agents, better understood each other, and discussed, rather than assumed, the process would go more smoothly? This article will briefly discuss, using the mnemonic approach, why it’s so important ant, to keep real estate, REAL.

1. Reasonable; rational; rationale; ramifications: Is the homeowner’s expectations, reasonable? Will the agent focus on the importance of proceeding in a rational manner, rather than solely, an emotional one? Are agent and client, on the same page, and agree upon, a common strategy, marketing system, and the underlying rationale? Has the agent, sufficiently, emphasized, the inherent differences between listing and selling price? How a house is priced, often, has numerous potential ramifications!

2. Emphasis; earn; empathy; excellence: Fully discuss the emphasis, and why it makes sense, for a particular property. Agents must earn respect and trust, by demonstrating quality and excellence. This requires lots of patience, and true empathy

3. Attitude; aptitude; attention: Homeowners should select and hire the best agent for them. Possessing a combination of a can – do, positive attitude, plus a well – developed aptitude, while focusing, and paying keen attention, helps get it done properly and efficiently!

4. Listen; looking; learn: Seek someone who listens to you, far more, than dominating conversation. Looking at all factors, and learning the best approach, and then, proceeding forward in a timely, well – considered manner, often determines the level of the results.

Marketing real estate is both an art, and a science, and often a delicate balance. When one considers what’s necessary, and appropriate, and then proceeds to do what must be done, makes the process, effective, and REAL.

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7 Signs of a Decaying Financial Portfolio Management System

One of the biggest threats that most Portfolio Managers face is the prevalence of legacy systems.

Over the past three decades, investment advisors have been empowered by the advent of technology from simple spreadsheets to complex home-grown systems. From that time to the present, the industry has seen exponential growth and with it, enormous complexity. Challenges include round-the-clock trading in markets from New York to Sydney, varying accounting standards, shortened settlement cycles, and of course, increased regulation and security issues to name a few. As if that were not enough, technology seems to change every day leaving many legacy systems struggling to keep up with customer demands. Cheaper, faster, smarter, and more efficient norms are expected – they cannot be the exception. Failing systems can sharply undermine your company’s ability to service its customers and maintain its market share, much less grow the business.

In this age of big data, business intelligence, and data analytics, legacy systems can represent a massive risk to your business. If day-to-day operations require the ability to manage process, distribute, and accurately report financial data, being behind the curve is not an option. If this sounds familiar, it is time to ask, “How did we get here?” and more importantly “How do we get out?”

Here are the seven signs that will tell you if you have a decaying system and how it must ideally operate:

1. Facing difficulties while managing data due to disparate systems?

Maintaining data in different systems or manually moving move data from one system to another will lead to inconsistency and errors. Is your data quickly identifiable, consistent across multiple systems, complete, accurate, and reconciled among different systems? If your answer is a NO to these questions, you must reevaluate your platform. Your system must be able to eliminate manual data flow, update all the data with a single change, deliver timely and accurate reporting including intra-day, and make data easily traceable.

2. Are your client communications professional?

Investors expect your reporting to be clear, concise, and highly customized to their needs. This statement holds especially true for institutional investors. Organizations that can meet these expectations will have an immense competitive advantage over those that cannot. If your current system does not deliver the level of reporting your clients expect, you will run the risk of falling behind.

Your client expectations are not limited to the form and content of reporting, but also to how you deliver information. They expect instant access to real-time information, be it through a web portal or a mobile platform to stay relevant and highly competitive, your systems must be flexible enough to send and receive communications via any channel of your client’s choosing.

3. Struggling to cope with complex global investments?

Dealing with multiple regional and global investment regulations such as UCITS V and VI, Solvency II, AIFMD, and EMIR is a daunting task. All these regulations require you to maintain reliable, accurate, and transparent data. To comply with these regulations, you need Workflow Management, Data Management, and accurate reporting. Data, managing risk, and maintaining accuracy is critical to comply with regulatory reporting requirements.

With the increase in data sources and data complexities, your organizations need solution providers who can help you manage your data. Your system must not only be scalable but also provide actionable business intelligence in a format that is easily understood.

4. Finding it hard to achieve Integration of disparate systems?

Real integration is not a matter of simply connecting systems – your systems must be able to talk to each other seamlessly. Manually moving data from one system to another affects your efficiency, thereby, increasing the risk of errors. Integrating disparate systems not only reduces these risks but also improves efficiency by ensuring that back office and front office personnel can view transactions, cash positions, and holdings identically. This ensures that the entries are recorded accurately in your Investment Book of Records (IBOR).

Many organizations use multiple systems for accounting, reporting, reconciliation and managing client information. If different vendors have provided these systems, making them talk to each other could be a challenging process. If you have workarounds or portfolios that reside outside of your legacy system, it is time to rethink its usability. Your system must allow centralized and standardized portfolio management activity. In an end-to-end portfolio management solution that is built on open architecture, the work of multiple systems is consolidated into a single platform. Such a solution will allow easy access to third-party systems or any other system that is built in-house, thereby enabling you to reduce technology footprint while driving greater efficiency.

5. Escalating legal and compliance costs?

A 2013 survey of Chief Technology Officers suggests that one of the biggest operations and technology challenges that asset managers face is to comply with the current and future regulatory requirements. The complex regulations make outdated reporting systems more of a liability than an asset. The compliance costs of regulations such as AIFMD, UCITS V, and VI, or FATCA-are overtaking many budgets. Additionally, aggregating data from different systems for compliance reporting is a risky and resource-consuming process. To reduce these risks and costs simultaneously, your system must be prepared to deliver consolidated reporting, by leveraging automation, integration, and standardization of data from various sources. Your systems must also eliminate the manual compilation of data for reporting, thereby increasing efficiency and cutting associated compliance labor costs while ensuring integrity, consistency, and reducing your operating risk.

6. Being scrutinized by Investors’ due diligence?

After surviving the global economic crisis of 2008, institutional investors have become extremely wary of due diligence, leading to immense scrutiny of operations. The 2008 crisis exposed operational risks – the risk of failure that not only involved market forces but also the lack of infrastructure and controls. Investors have also become increasingly tech-savvy; they are asking the right questions and know what to find. To remain competitive in this vital market, your system must stand up to the intense investor scrutiny. You must show that you have the controls in place to manage the risks efficiently and that you are already adhering to well-organized processes. If Investors sense any gaps in your workflow and find that you are dependent on manual processes and workarounds, they will take their money elsewhere.

7. Legacy systems are not supported, serviced, or enhanced in the way you expect?

A product is only as good as its provider. Is you provider paying enough attention to you after the sale with 24/7 support? Does your provider have a track record of continuous product updates? Do they provide product training? Are they attentive to your suggestions or new ideas? Your provider must provide long-term support if you want your new system to last. Your product must be scalable, flexible, and must be built on open source technologies. In addition, your provider must not only help you set up but also ensure that your systems perform optimally without any disruptions. A relationship is a two-way street; as such, providers must be able to respond to your issues quickly, and also help your business adopt new functionality as and when it is needed.

Invest in your growth

A portfolio management system is the heart of your business. With a weak system, your business can be at serious risk, and you may not have the time to address it before it fails completely. Investing in technology will give you greater efficiency, reduced risks, and help you make informed decisions. Your provider, therefore, must have a proven track record of being committed to long-standing services, continuous improvement, and support you as you grow.

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How Gurgaon’s Real Estate Can Gain From Their Budget in 2017

Gurgaon – a big player in India’s real estate sector – has been grappling with difficult times especially since 2015, and in 2016 the sales volumes for properties in Gurgaon further went down and new unit launches were limited in the city.

Further, demonetization during the end of 2016 further affected developers in Gurgaon like in the rest of the country. There was stability noticed in quoted prices and discounts were still available, but people stayed away from buying residential flats in Gurgaon. Gurgaon saw a fall in investment in the residential properties as residential buyers, much of whom were primary end users were on the lookout for ready-to-move-in flats and were wary of promises of future infrastructure or property. Overall, Gurgaon’s market saw a great dip recently.

With the new budget placing affordable housing under the category of infrastructure, the government plans to get closer to its goal of providing affordable housing for all by 2022. This newly-granted infrastructure status also makes available cheaper funding options from real estate builders who can now access funds at a borrowing rate less than 10% for developing affordable housing, leading to a subsequent and definite reduction in purchase costs for homebuyers.

About 95% of the demand in the real estate sector has been of affordable housing. With reduced borrowing rates, the real estate developers can now focus on constructing housing projects where a major demand lies, and look forward to a healthy growth in this segment.

The budget has benefitted the end users the most. With enormous tax benefits offered to people in the lowest income bracket as a significant tool to push affordable housing, the dream of many to own a house now seems to get closer to realization. Also, with demonetization, banks have been further flooded with funds, and there are speculations that banks will low interests rates further and come out with affordable and attractive home loans. Future homebuyers have been watching the market carefully.

As a real estate market, Gurgaon has great chances of recovering from the downtime in the recent past. One of its driving strengths has been its ability to churn out high-quality office spaces, and now while building on this strength, if developers in Gurgaon prioritize constructing and launching ready-to-move-in affordable housing projects that end-consumers place high value on and subsequently reward, then Gurgaon will soon rise up as a strong real estate provider meeting the housing needs of its residents.

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