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Exercises for Seniors PDF: Downloadable PDFs for 21 Types

4 hours ago Seniorsmobility.org Show details

On this page you can download PDFs of the best exercises for seniors, for different types of exercises.We have also provided links to our full articles on each type of exercise. To download a PDF or read an article, just click the orange button!

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Category: geriatric exercise pdf

Growing Stronger Strength Training for Older Adults

7 hours ago Cdc.gov Show details

mental and emotional health. Strength training exercises are easy to learn, and have been proven safe and effective through years of thorough research. Experts at the Centers for Disease Control and Prevention and Tufts University, with the help of older adults, have created this book, Growing Stronger: Strength Training for Older Adultsto help you

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Category: Home exercise program pdf geriatric

Exercises Exercise for older people NHS

Just Now Nhs.uk Show details

Exercises for older people Getting started If you’ve not done much physical activity for a while, you may want to get the all-clear from a GP before starting. For the exercises that require a chair, chose one that is stable, solid and without wheels. You should be able to sit with feet flat on the floor

File Size: 974KB
Page Count: 4

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Category: senior home exercise program pdf

Senior Stretching Program

2 hours ago Ptclinic.com Show details

Senior Stretching Program Exercise: Seated Arm Raise WHILE SEATED UPRIGHT IN GOOD POSTURE RAISE YOUR ARMS OUT IN FRONT OF YOU MOVING THEM UP OVERHEAD. Repeat: 10 times Sets: 1 Hold Time: 5 secs Resistance/Time: 0 Sessions: 1 /day Exercise: Standing Trunk Rotation STAND WITH YOUR FEET TOGETHER AND YOUR HANDS ON YOUR HIPS.

File Size: 118KB
Page Count: 5

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Category: arm chair exercises pdf

ChairBased Home Exercise Programme

2 hours ago Torbayandsouthdevon.nhs.uk Show details

from your Chair based Exercise Leader or your GP. However, feeling your muscles working or slight muscle soreness the next day after exercise is normal and shows that the exercises are working. Breathe normally throughout and enjoy, try not to hold your breath. Aim to do these home exercises twice per week in addition to your exercise class.

File Size: 746KB
Page Count: 26
1. Endurance Exercises for Older Adults. Endurance activities, often referred to as aerobic, increase your breathing and heart rates. ...
2. Strength Exercises for Older Adults. Your muscular strength can make a big difference. ...
3. Balance Exercises for Older Adults. ...
4. Flexibility Exercises for Older Adults. ...
5. For More Information About Exercise and Physical Activity. ...

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Category: Elderly home exercise program pdf

Successful Aging Puzzle Packet Dana Foundation …

8 hours ago Dana.org Show details

Exercise your mind with these puzzles & you may help your brain Explore the brain with us. Visit Dana.org . Successful Aging & Your Brain . Stay Physically Active . We all know people who stay active into old age, or who seem to blossom creatively late in life. It

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Category: senior exercises pdf

Strength and balance training: a program for older adults

2 hours ago Icaa.cc Show details

Finish: slowly push forward, like a bench press exercise, and return to starting position. Repeat 12–15 times. Photographs courtesy of Hygenic Corporation,Akron,Ohio Strength and balance training: a program for older adults Continued from page 28 Continued on page 32

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Category: Exercises for the elderly pdf

Exercise Thrive

7 hours ago Thrive.kaiserpermanente.org Show details

Exercises to help keep you flexible Flexibility exercises including stretching can give you more free­ dom of movement for your daily activities such as getting dressed, reaching objects on a shelf, and driving. Repeat each exercise 2-3 times per day. Calf Stretch . Stand facing a wall or counter, gently holding on for balance and support.

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Category:: Xer User Manual

MOVE! Physical Activity Handout P32: Sample …

3 hours ago Move.va.gov Show details

www.move.va.gov Physical Activity Handouts • P32 Version 5.0 Page 1 of 12 P32 Sample Strength Activity Plan for Beginners About Strength Exercise To do most of the strength exercises in this plan, you will need to lift or push

File Size: 1MB
Page Count: 12

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Category:: User Manual

MINDFUL STRETCHING Home University Health …

Just Now Uhs.berkeley.edu Show details

exercises allow your body to move in multiple directions such as forwards and backwards, side to side and rotationally. Should be performed 10 – 20 times per side. Start with the small movements and gradually work to larger movement. CARDIO EXERCISES . Cardiovascular exercises incorporate any continuous activity that helps to raise

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Category:: User Manual

Workout To Go Order Free Publications

1 hours ago Order.nia.nih.gov Show details

the exercises to do them safely. Always listen to your body and do what you can as long as you’re comfortable. Drink plenty of water. Unless your doctor has asked you to limit fluids, be sure to drink water when you exercise. Many older adults don’t feel thirsty even when their body needs fluids. Wear comfortable clothes.

File Size: 1MB
Page Count: 24

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Category:: User Manual

Balance Exercises St. John's Health

Just Now Stjohns.health Show details

Balance Exercises To get all of the benefits of physical activity, try all four types of exercise -- endurance, strength, balance, and flexibility. This page addresses balance exercises. Important for Fall Prevention Each year, more than one-third of people age 65 or older fall. Falls and fall-related injuries, such as hip fracture,

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Category:: Xer User Manual

Chair Based Exercise Cambridge Later Life Training

7 hours ago Laterlifetraining.co.uk Show details

This booklet contains exercises aimed at older people who wish to either maintain or increase their independence. Research has shown that many of the exercises can help to strengthen muscles and bone. Stronger muscles make every day activities such as washing, dressing, shopping or doing house work easier and less of a strain.

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Category:: Ge User Manual, Xer User Manual

Low Back Pain: Exercises Thrive

6 hours ago Thrive.kaiserpermanente.org Show details

Low Back Pain: Exercises Your Kaiser Permanente Care Instructions Here are some examples of typical rehabilitation exercises for your condition. Start each exercise slowly. Ease off the exercise if you start to have pain. Your doctor or physical therapist will tell you when you can start these exercises and which ones will work best for you.

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Category:: Xer User Manual

Home Exercise Program for Scoliosis CHOC

6 hours ago Choc.org Show details

Home Exercise Program for Scoliosis . Scoliosis is a term used to describe any abnormal, sideways curvature of the spine. Viewed from the back, a typical spine is straight. With scoliosis, the spine can curve in one of three ways: The spine can curve to the left, shaped like the letter “C”

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Category:: Xer User Manual

Lower Extremity Strengthening Exercises – Sitting

8 hours ago Ahc.aurorahealthcare.org Show details

Lower Extremity Strengthening Exercises – Sitting. Do repetitions of each exercise times a day. A. Ankle Pumps. 1. Sit with feet flat on the floor. 2. Pull toes up and then return to the floor. A. B. Heel Raises – Sitting B. 1. Sit with feet flat on the floor. 2. Lift heels off the floor, up …

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Category:: Itt User Manual, Xer User Manual

Falls Prevention – Home exercises Home » NSW Health

6 hours ago Activeandhealthy.nsw.gov.au Show details

Falls Prevention – Home exercises . The following balance and strength exercises are easy to do at home. Make sure you have a chair, bench top or wall nearby for support when you try them. Once you become more confident, you can hold for longer, or increase the number of repetitions. Use

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Category:: Xer User Manual

Low Back Pain: Exercises to Reduce Pain

7 hours ago Wilsonorthopedics.com Show details

Talk to your doctor before you start an exercise program, and only do exercises that do not increase your symptoms. The most effective exercise programs for chronic low back pain are designed specifically for you and are supervised.2 For example, a physical therapist might teach you an exercise program that you can use at home.

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Category:: Xer User Manual

12 Balance Exercises for Seniors PDF and Printable Pictures

7 hours ago Ptprogress.com Show details

Estimated Reading Time: 7 mins
1. Single Leg Stance. Instructions: Start with your feet at hip-width. While holding onto a counter, lift one foot off the ground slightly. Keep your body tall and avoid leaning onto your planted foot.
2. Foot Taps to Step or Cone. Instructions: Stand tall, facing a step or cone. Beginners should use support from a counter or handrail until balance improves.
3. Narrow Stance Reaches. Instructions: Begin with your feet together, or as close together as possible while still feeling stable. Stand tall and reach forward with one hand while holding onto a counter or solid surface for safety.
4. 3 Way Hip Kick. Instructions: Stand with your feet shoulder-width apart. While holding onto a counter or firm surface, extend your leg forward and return to your starting position.
5. Standing Marches. Instructions: Stand with your feet shoulder-width apart. While holding onto a counter or firm surface, raise one leg in a marching motion.
6. Mini Lunges. Instructions: Stand with your feet shoulder-width apart. While holding onto a counter or firm surface, step forward and bend your front knee slightly.
7. Lateral Stepping. Instructions: Stand with your feet together. While holding onto a counter or firm surface, step to the side so your feet are just past shoulder width.
8. Squats. Instructions: Stand with your feet shoulder-width apart. While holding onto a counter, perform a squatting motion, as if you are about to sit down.
9. Tandem or Semi-Tandem Stance. Instructions: Stand with one foot in front of the other so you are in a “heel-toe” position. If this is too difficult initially, move your feet apart slightly.
10. Heel Raises. Instructions: Stand with your feet shoulder-width apart. While holding onto a counter or firm surface, lift your heels off the ground. You should feel most of your weight shift to the front of your feet, as if you’re standing on your toes.

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Category:: Xer User Manual

Ezy Tai Chi: a simpler practice for seniors

8 hours ago Icaa.cc Show details

Ezy Tai Chi is suitable as a home-based activity for older adults or as a programming option for those health and wellness organizations that serve the mature market. As a home-based exercise program, Ezy Tai Chi allows older people to experience success and move toward achieving mastery in their own living environment. Home practice

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Category:: User Manual

Strategies to Improve Memory Lane Community College

5 hours ago Lanecc.edu Show details

It can sometimes be difficult to get enough exercise when you have a lot of classes, or when you're working part -time/full-time jobs or caring for children in addition to school. Exercise helps supply oxygen to the brain, so even walking 15 minutes a day will help you focus better. You might also think about taking a PE class during the day.

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Category:: Ge User Manual

Your Guide to Stretching & Flexibility

6 hours ago Hr.umich.edu Show details

Stretching is one of the basic components of a sound exercise program. Good flexibility is not only important for exercise, but also for daily activities such as bending down to put on socks or reaching overhead to grab a tool in your garage. Regular stretching should be incorporated into your daily exercise routine. Stretching & Flexibility 2

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Category:: User Manual

Full Body Workout At Home Without Equipment (Download PDF)

8 hours ago Changeinseconds.com Show details

It’s a great way to train all muscles group and incorporate strength exercises. How Often Do You Do A Full Body Workout. Beginner: 2 to 3 days per week. Intermediate: 3 to 4 days per week. Advanced: 4 to 5 days per week. Scroll Below To See Full Instructions Along With Our Printable PDF For At Home Workout Plan Without Equipment. 1) 12 exercises

Estimated Reading Time: 7 mins

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Category:: User Manual

ACTIVITY IDEAS FOR ALZHEIMER’S/DEMENTIA RESIDENTS

7 hours ago Nccdp.org Show details

The two most important activities that you can provide are exercise and music. Here are some ideas for exercise and music. Exercise: You may wish to begin your day with exercise and end the day with exercise. This can be chair exercises in the morning and walking later in the day. Walking: Take short walks if distance is a problem. Have a

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Category:: User Manual

PDF Home Exercise Integrative Physical Therapy Ed

1 hours ago Integrativephysicaltherapyservices.com Show details

Free PDF downloads for your Home Exercise Program. 5 Exercises all Seniors should be doing and Neck stretches and range of motion to improve Posture.

Estimated Reading Time: 2 mins

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Category:: Integra User Manual, Xer User Manual

The Best Home Exercises for the Elderly Gentle Exercise

3 hours ago Agespace.org Show details

Gentle, chair-based exercise for the elderly at home. Ryan Hughes is the Physical Activity Project Officer for the Mobile Me programme run by Active Norfolk, which focuses on the over 65s and is designed to address barriers to participation within this age group.. He says: In terms of exercise in the home, we like to emphasise that every little bit of activity an older person can do will have

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Category:: Ge User Manual, Xer User Manual

SENIOR EXERCISE RESOURCE GUIDE Missouri

9 hours ago Health.mo.gov Show details

Exercise Classes If you are 60 or older and you live in Clay or Platte County, you can take an exercise class through partnerships with these area school districts, community centers, and hospitals, and have up to $30 per term of your class fee PAID! These scholarships are funded by Clay County Senior Services and Platte County Senior Fund.

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Category:: Xer User Manual

Bed Exercises for Elderly: Best Exercises for Bedbound

4 hours ago Seniorsmobility.org Show details

1. Leg-Strengthening Exercises Hamstring Sets. Hamstring Sets: lay on your back with one leg bent and your foot on the mattress. Without moving your leg, press your heel into the mattress.
2. Exercises to Help Seniors Turn Over in Bed Bridge. Bridge: lay on your back with your knees bent and feet flat on the mattress. Tighten your stomach muscles, squeeze your buttocks, and lift your hips into the air until they are straight, or as far as you can go.
3. Stretching Exercises Knee to Chest. Knee to Chest: lay on your back with your legs straight. Use your hands to slowly pull one knee toward your chest until you feel a gentle stretch.
4. Core Strengthening Exercises Posterior P elvic Tilt. Posterior Pelvic Tilt: lay on your back with your legs bent and your feet flat on the mattress. Slowly press the small of your lower back into the mattress.
5. Resistance Band Exercises Band Pull Aparts. Band Pull Aparts: lay on your back with your legs straight. Hold a resistance band with your hands about shoulder-width apart, palms facing down.

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Category:: Xer User Manual

OTAGO Exercise Programme

4 hours ago Hfwcny.org Show details

otago home exercise programme ¥ The pr ogramme was designed specifically to prevent falls. It consists of a set of leg muscle strengthening and balance retraining exercises progressing in difficulty, and a walking plan. ¥ The exercises are individually prescribed and increase in difficulty during a series of five home visits by a trained

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Category:: Xer User Manual

Rotator Cuff Problems: Exercises You Can Do at Home

3 hours ago Wilsonorthopedics.com Show details

Rotator Cuff Problems: Exercises You Can Do at Home Exercises are a very important part of treatment for a rotator cuff disorder. If pain, weakness, and stiffness in your shoulder (See figure in appendix) are related to problems with your rotator cuff, a doctor will usually first recommend nonsurgical treatment. Exercises, combined with periods of

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Category:: Xer User Manual

Free Exercises For Seniors And The Elderly – ELDERGYM®

1 hours ago Eldergym.com Show details

Free Exercises For Seniors And The Elderly If you are looking for one of the best FREE online resources for senior and elderly strengthening and stretching exercises, you found it! FIRST: Make sure to sign up for my Eldergym® Senior Fitness Newsletter to make the most of these exercises and receive my free 4 week exercise program!

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Category:: Xer User Manual

Preventing Falls HOME

9 hours ago Usaging.org Show details

A CHECKLIST FOR PREVENTING FALLS IN YOUR HOME Stairways 3 Make sure all handrails are not broken and are securely fastened. 3 Both sides of the steps should have handrails. Floors and rugs 3 Make sure all floor boards are even and rugs, including area rugs, are secured to the floor with tacks, non-skid pads or double-sided tape. 3 Use non-skid floor wax.

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Category:: User Manual

Exercises To Improve Your Balance New Mexico State

6 hours ago Aces.nmsu.edu Show details

Exercises To Improve Your Balance Prepared by Brenda Bishop, Quay County FCS Agent May 2017 Losing your balance is a part of life. It happens all the time.

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Category:: Xer User Manual

Vestibular Exercises, kpeket91 UMMC Home

9 hours ago Umc.edu Show details

The exercise may be stopped and restarted again at any time if dizziness returns. The following exercises should be performed twice daily. The exercises are designed to challenge your balance system and often cause symptoms of dizziness. This is a …

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Category:: Xer User Manual

Exercise at Home for Seniors – ELDERGYM®

Just Now Eldergym.com Show details

Seniors can exercise at home with easy exercises using small weights and their own body weight for an efficient and effective workout. To exercise at home you will need an armless chair and small weights to get started. Start today and begin to exercise at home for improved leg strength, better balance, greater flexibility and less pain.

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Category:: Xer User Manual

Los Angeles County, California

5 hours ago File.lacounty.gov Show details

Los Angeles County, California

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Category:: Ge User Manual

Home Exercise Program Following Hip Surgery

7 hours ago Ortho.duke.edu Show details

Home Exercise Program Following Hip Surgery Posterior Approach During your hospitalization, you have had hip surgery. In order to get the best function possible from your new hip, it is important to follow the exercise program described below. Level I Do exercises one (1), two (2), and three (3) fifteen (15) repetitions every hour.

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Category:: Ge User Manual, Xer User Manual

14 Exercises for Seniors to Improve Strength and Balance

7 hours ago Lifeline.philips.com Show details

Marching is a great balance exercise for seniors. If you need to hold onto something, do this exercise in front of a counter. Standing straight, lift your right knee as high as you can. Lower it, then lift the left leg. Lift and lower your legs 20 times. Exercise 11: Toe Lifts. This strength training exercise for seniors also improves balance.

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Category:: Xer User Manual

Hamstring Rehabilitation Exercises The Physical Therapy

7 hours ago Thephysicaltherapyadvisor.com Show details

These exercises should only be performed in a pain free manner. If you experience a more than a mild amount of pain, discontinue the exercises. It is likely that the injury is too acute to begin a strengthening protocol. Once you have mastered these exercises, you can also start to incorporate exercises such as the barbell squat

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Category:: Xer User Manual

Exercise for Someone with COPD Pulmonary Medicine

6 hours ago Pulmonary-medicine.net Show details

For people with moderate to severe COPD, a small amount of exercise can improve how the heart and lungs work. But First, Talk With Your Doctor Before you start an exercise program you need to talk about it with your doctor. Your doctor may want you to have an exercise tolerance test. This is done using a treadmill or stationary bike.

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Category:: Nec User Manual, Nec User Manual

6 Easy and Safe Exercises for Seniors 24/7 Home Care

3 hours ago Nursenextdoor.com Show details

Exercise helps you continue to do many of the things you love and need to do. Many seniors are afraid to exercise at home because they are worried they may injure themselves; that is a valid concern. Exercise is meant to improve your health, not cause you to get hurt. As always, check with your physician before starting any new exercise programs.

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Category:: Xer User Manual

Exercise Plan for Seniors: Strength, Stretching, and Balance

6 hours ago Healthline.com Show details

If you're in good health and 65 or older, it's wise to perform moderate-intensity exercise for two and a half hours each week. Here are some suggestions to help you get started.

1. Author: Dana Sullivan Kilroy

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Category:: Xer User Manual

13 Best AtHome Workouts for the Seniors MDHealth.com

6 hours ago Md-health.com Show details

Regular exercise also reduces the risk of developing chronic diseases such as diabetes, heart disease and arthritis. Before starting a new exercise regimen ensure to consult your physician and get a checkup. Exercises for Seniors to Do at Home. Stretch Exercises. 1. Neck Stretch. It helps in relieving tension in upper back and neck.

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Category:: User Manual

14 Senior exercise printable ideas in 2021 exercise

9 hours ago Pinterest.com Show details

Oct 1, 2021 - Explore cm roy's board "senior exercise printable" on Pinterest. See more ideas about exercise, senior fitness, chair yoga.

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Category:: Xer User Manual

Exercises for Chronic Hip Pain University of Iowa

1 hours ago Uihc.org Show details

Exercises for Chronic Hip Pain This strengthening and stretching program will help lessen your pain, and get you stronger and more flexible, so you can do the activities you enjoy with less pain and effort. Choose a time of day that best fits your daily routine. Please talk with your

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Category:: Xer User Manual

Lower Body Exercises in Bed Health Online

6 hours ago Healthonline.washington.edu Show details

Lower Body Exercises in Bed. 2. You can do these exercises while you are in bed to help strengthen your lower body and improve your blood flow. This helps prevent blood clots. For each exercise: Start with 1 set of 10 repetitions (reps), 3 times a day. As you get stronger, work up to …

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Category:: Nec User Manual, Nec User Manual

5 Balance Exercises To Do At Home Home Life Enriching

5 hours ago Lec.org Show details

1. Tandem/Staggered Stance. Starting Position: Stand behind a chair, close enough that you can reach the chair and hold on with both hands if necessary.
2. Standing on One Foot. Starting Position: Stand off to the side of the chair, allowing you to still hold on with one hand. While standing on one side of the chair, you will lift the foot farthest from the chair off the ground in a position that is comfortable for you.
3. Reach and Put (this exercise as it relates to everyday movements.) Starting Position: Stand off to the side of the chair with both feet on the ground.
4. Abductions/Kicks to the Side. Starting Position: Stand behind the chair with feet shoulder-width apart. Put head up, keep tummy tight, and shoulders back.
5. Standing Calf Raise. Starting Position: Stand behind a chair with feet shoulder-width apart, touching the back of the chair with fingers.

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Category:: Xer User Manual

(PDF) Exercise in the Elderly: Research and Clinical Practice

3 hours ago Researchgate.net Show details

Exercises for the elderly and for rehabilitation may lead to many accidents, which may be caused by lack of proper monitoring of the exercise in real time [4]. Measurement of intensity (how hard

Estimated Reading Time: 6 mins

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Frequently Asked Questions

What are the best exercises for older people?

The best exercises for the elderly include endurance activities, strengthening exercises, stretching exercises and balance exercises. Endurance exercises for the elderly help build staying power as well as improve heart health and circulation. Some of these activities include walking, riding a bicycle and swimming.

What types of exercises can the elderly do?

Four Types of Exercise Can Improve Your Health and Physical Ability

  • Endurance Exercises for Older Adults. Endurance activities, often referred to as aerobic, increase your breathing and heart rates. ...
  • Strength Exercises for Older Adults. Your muscular strength can make a big difference. ...
  • Balance Exercises for Older Adults. ...
  • Flexibility Exercises for Older Adults. ...
  • For More Information About Exercise and Physical Activity. ...

What are the best exercises for seniors?

According to the National Institute on Aging, a good exercise program for seniors is built on four building-blocks of fitness. Endurance (or aerobic) exercise: gets your heart pumping faster. Brisk walks, cycling, hiking, stair-climbing, swimming, dancing, rowing, and tennis are some examples.

How often should elderly people get exercise?

Seniors age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week . That averages out to about 30 minutes on most days of the week. Or you should get 1 hour and 15 minutes of vigorous exercise (such as jogging) each week.

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