February 2023 - Page 6 of 40

February 25, 2023

Healthcare Information Software Market Size [2023-2030] |

Pune, India, Feb. 23, 2023 (World NEWSWIRE) — The world health care details software package market place dimension is established to achieve momentum from the inclination in direction of digital well being ensuing in the climbing adoption of electronic health products and solutions. This information is supplied by Fortune Business enterprise Insights™ in an future report, titled, “Healthcare Information and facts Computer software Market place, 2022-2029.”

Sector Developments-

May possibly 2021 – A new partnership with IntelliRCM (a major company in health-related billing expert services) was introduced by Meditab Software. Their company includes enrolment and credentialing, coding, affected person engagement, billing, A/R selection, and denial management.

March 2019 – A collaboration with a technological know-how leader was declared by McKesson Corporation, a worldwide health care chief navigating most cancers in purchase to give an upgraded software system for increased affected person administration in worth-primarily based care.

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Motorists & Restraints-

Mounting Adoption of Electronic Wellness Solutions to Generate Optimum Development in Current market

The general inhabitants is getting up new know-how at a swift rate. The population is inclined in direction of electronic health ensuing in the mounting adoption of digital wellbeing items, which is the important expansion variable in driving the sector. For instance, in April 2020, A new software program remedy was commenced by GE Health care to aid well being systems and clinicians in managing COVID-19 individuals.

On the other hand, the standard population is concerned about privacy and info protection, which may possibly pose a obstacle in the expansion of the marketplace.

Essential Variables Of Healthcare Information Software program Market:

Technological Developments in Healthcare Facts Program Marketplace
Essential Market Developments – Merger, Acquisitions, and Partnerships
Essential Solution Launches
Overview of Regulatory State of affairs – Critical Region/Area
COVID-19 Influence on Healthcare Info Computer software Market place

COVID-19 Impact-

Pandemic Outbreak Disrupted Market place Dynamics and Source Chain

The unexpected announcement of a healthcare crisis resulted in a lockdown of the nation. This lockdown influenced nearly every single sector, sector dynamics, competition and supply chain all across the region. The Health care business stood out of the list of markets hampered by COVID-19. As pandemic gave a strengthen to the health care sector it had a favourable effect on the healthcare information software package market as very well.

To get to know more about the short-term and very long-term influence of COVID-19 on this marketplace, remember to take a look at:

https://www.fortunebusinessinsights.com/healthcare-data-application-market place-105581

Segments-

On the basis of deployment method, the market place is segmented into Website-Primarily based, On-Premise, and Cloud-Based.

Centered on factors, the sector is break up into providers, program, and hardware.

By close-user segment, the sector is categorised into hospitals, clinics, tutorial and investigate institutes, Other folks.

Geographically, the market place is segregated into North The us, Europe, Asia Pacific, Latin America, the Center East, and Africa.

Report Coverage-

The report signifies many factors of the current market to get insights in purchase to have an understanding of the industry of healthcare facts program:

Porter’s Five Forces Assessment is finished to recognize the electricity of provider, energy of customer, competing organizations, chance of new increase-ons and the chance of a new entry in the sector.

What’s more, the essential providers are fast adopting the new advanced technologies in the health care data computer software marketplace share to get a maintain in the sector of healthcare information and facts application

The insight information of the normal sector scenario is also lined in the report.
The rising trends using location in the major countries industry are also represented in the report.
Business developments with the help of mergers, partnerships, and acquisitions.
All this facts is included in the report to give a brief of sector insights.

Rapid Obtain – Health care Details Computer software Current market Study Report:

https://www.fortunebusinessinsights.com/checkout-page/105581

Regional Insights-

North The us to Dominate Other Regions in Global Marketplace Due to Sophisticated Healthcare Infrastructure

North The usa is expected to witness growth in 2021 and retain its primary placement. This advancement will be backed by elements this sort of as advanced health care infrastructure and the consistently growing inhabitants. As for each the rural overall health information and facts hub, by 2050, the populace is envisioned to increase by just about 90 million, which will be a significant result in of development in North America. The European region and APAC area are envisioned to demonstrate second-best progress because of to a significant quantity of long-term disease and dysfunctional situations.

Latin The us and the Middle East and Africa show gradual progress owing to limited penetration of sophisticated health care infrastructure.

Aggressive Landscape-

Organizations Striving to Broaden Geographically for Unattended Marketplace to Acquire Aggressive Edge

Crucial international locations can present new small business progress options for the industry gamers in the coming time. The world wide current market of health care facts computer software has a significant quantity of corporations that are seeking to develop dominating products and solutions. Competitors are adopting new technologies to gain a aggressive edge in terms of health care facts computer software sector expansion.

Checklist of Essential Gamers Current in the Sector:

Allscripts Healthcare Options Inc. (U.S.)
Cerner Corp. (U.S.)
Epic Devices Corp. (U.S.)
Basic Electrical Co. (U.S.)
International Company Devices Corp. (U.S.)
Koninklijke Philips NV (Netherlands)
Athena wellness Inc. (U.S.)
Microsoft Corp (U.S.)
Oracle Corp (U.S.)
Siemens AG. (Germany)

Talk to for Customization of this Report:

https://www.fortunebusinessinsights.com/enquiry/check with-for-customization/health care-info-computer software-current market-105581

Table Of Contents :

Introduction
- Study Scope
- Marketplace Segmentation
- Research Methodology
- Definitions and Assumptions
Government Summary
Industry Dynamics
- Current market Motorists
- Market Restraints
- Industry Possibilities
Vital Insights
- World Figures — Important Nations
- New Solution Launches
- Pipeline Analysis
- Regulatory Circumstance — Important Countries
- Recent Business Developments — Partnerships, Mergers and Acquisitions
GlobalPerfusion Units MarketAnalysis, Insights and Forecast
- Essential Results/ Summary
- Market Assessment — By Merchandise Variety
- Market Examination — By Distribution Channel
- Market place Examination — By Nations/Sub-areas
Aggressive Evaluation
- Key Sector Developments
- World-wide Marketplace Share Analysis
- Competitiveness Dashboard
- Comparative Analysis — Key Gamers
Organization Profiles
- Overview
- Goods and Services
- SWOT Investigation
- Recent developments
- Significant Investments
- Regional Industry Measurement and Desire
Strategic Recommendations

TOC Continued…!

Find far more investigation Studies on Healthcare Field, by Fortune Business Insights :

ePharmacy Sector Sizing, Share & Expansion, Regional Analysis

E-prescribing Sector Measurement, Share, Growth, Global Report 2026

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February 25, 2023

5 healthy cyber habits to practice in 2023

(BPT) – The new year is a common time to established new targets and establish new patterns to generate advancement and modify more than the following 12 months. In addition to your physical, financial and social resolutions, having inventory of your cyber habits and earning nutritious modifications to protect your self and your loved ones online is a superior notion.

In accordance to Comcast’s Xfinity Cyber Overall health Report, 78{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of Us residents engage in risky on line behaviors that go away them susceptible to cyber threats. For example, numerous share or reuse passwords and disregard software program updates, which provides bad actors plenty of opportunities to hack your personal and monetary facts.

Begin 2023 off right by examining the next five cyber health strategies that can guard your relatives from probable cons and safety breaches.

1. Beef up your passwords

Do you reuse passwords? You’re not the only just one. In accordance to Comcast’s Xfinity Cyber Wellbeing Report, 56{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of Individuals reused passwords across two or additional platforms. Also, 18{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} utilised preset passwords for a new product as a substitute of building a person for the duration of set up. Even though having a number of passwords or variations can make it a lot easier to log in to your devices and accounts, you are leaving oneself open up to community and product breaches.

Make sure you might be employing strong, distinctive passwords. Stay away from applying generic passwords like “qwerty12345” that hackers can very easily guess. Also, keep away from working with passwords that use your individual info that hackers can guess by hunting social media. For instance, don’t involve your name, pet’s title, beginning date, preferred athletics group or the city exactly where you were born in your passwords.

The strongest passwords are lengthy and use a mix of letters, numbers and exclusive characters. Passphrases — passwords produced up of phrases or sentences (e.g., Penguins are the cutest animals at the zoo) — are a great way to greatly enhance password safety. Do not fail to remember to transform your passwords on a regular basis so any compromised qualifications are ineffective to scammers.

2. Consider edge of multi-aspect authentication

Several accounts and gadgets now use multi-aspect authentication (MFA), an further action that needs you to validate your identity utilizing two or 3 different things. Commonly, MFA will request you some thing you know (a password or problem question), a little something you have (like a exclusive, time-sensitive code sent to your cell telephone or email) or something you are (such as a fingerprint or facial recognition).

When obtainable, generally allow MFA. It can offer an additional layer of protection that tends to make it that much more challenging for negative actors to invade your electronic everyday living.

3. Keep your devices up to date

Do you dread the “method update required” message that pops up on your devices from time to time? They normally seem to be to occur at the worst achievable time, like when you might be in the middle of a work assignment, supporting your kids with on line schoolwork or paying out bills.

Really don’t ignore these notifications and leave them for a different working day. Firmware and technique updates typically involve new safety functions or patches that are necessary for device and community safety.

An straightforward way to defend your gadgets is to empower the vehicle-update setting, which is available on many equipment. By allowing your new and existing products to update immediately, you can be certain you constantly have the most current security updates and firmware jogging.

4. Review your related products

On ordinary, Xfinity homes have 15 related equipment, with electricity buyers averaging as numerous as 35. With so quite a few linked units, it can be tricky to preserve track. Far more typically than not, your household bought new gadgets, related them to the house network, and neglected to disconnect the old kinds. Even so, just because you are not employing your more mature equipment often (or at all) will not mean they usually are not security threats.

To protected your home network and accounts, it is a great idea to consider an inventory of all your products routinely. You can effortlessly use your world-wide-web provider’s apps and instruments to verify which products are presently related in your home. Uncover the equipment you no more time use and erase any individual data they may well have right before recycling them.

5. Browse up on phishing

Like G.I. Joe said, “Figuring out is 50 percent the fight.” By educating your self and your household on prevalent phishing practices, you can safeguard oneself from probable ripoffs.

You may perhaps imagine you can conveniently spot a phishing rip-off, but according to the Xfinity report, only 39{35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of respondents stated they could confidently demonstrate what phishing is. With out understanding what it is and typical ways, you are unlikely to be able to defend your household from frauds. Also, quite a few cybercriminals will impersonate a buddy or household member or corporations like banking institutions or faculties to get you to divulge sensitive info.

Phishing email messages can be quite convincing, but there are some widespread ways to suss them out. Telltale signs of phishing include spelling mistakes in the subject matter line or e mail body, suspicious one-way links or attachments in the e-mail, tones of misplaced urgency, unfamiliar senders or marginally misspelled firm names in the sender’s electronic mail deal with. If you have any uncertainties, attain out to the spouse and children, good friend or group the email is from to inquire about its legitimacy.

You have the electric power to secure your spouse and children on-line. Utilizing these five recommendations, you can safeguard your units and private facts in 2023.

February 25, 2023

The mental health first aiders fighting back in Ukraine

This was the region of skills of Nathalie Robelot-Timtchenko, a psychological health and fitness specialist specialising in expressive arts therapy based in Cambridge, Massachusetts, who lived in Kyiv from 2014 to 2021.

“When [the invasion] transpired, it was all-around 1am, I believe that, on the 24 February for us [in Cambridge], and it was surprising,” claims Robelot-Timtchenko. “It was genuinely tricky to know how to enable, and what would actually be impactful.”

Robelot-Timtchenko sent out a contact-to-motion on 25 February 2022, trying to get mental wellbeing specialists who would be keen donate their time supplying assistance to people today in Ukraine. She referred to as the initiative Very first Aid of the Soul from her foundation in Cambridge. “In a week we experienced all-around 450 indicator up,” she states, with volunteers dependent all around planet, a lot of in the US and Canada, but also across Europe, to Japan and Australia.

Like the “Good friend. To start with Assist” team, a lack of means on psychological 1st help was 1 of the 1st matters that struck Robelot-Timtchenko.

“That was a person of our first assignments, seeking to make our self-aid kits,” claims Robelot-Timtchenko. “We experienced pretty a big group, maybe 20 experts functioning on just collecting diverse materials.” For instance, the group collated information and facts on how to soothe your children when you happen to be in a annoying atmosphere, this kind of as a bomb shelter, with details about preserving comforting bodily touch and using very simple phrases and phrases to examine the problem and your inner thoughts.

By the initial weeks of March 2022, To start with Aid of the Soul commenced delivering assist groups in a university Robelot-Timtchenko had labored in. “By April we had been giving coaching open to various psychological wellness gurus in Ukraine.” 1 of their very first focuses was psychological initially help, followed by therapies involving motion and relaxation such as yoga, before going into other locations.

Delivering in-person aid has been a essential portion of supporting Ukraine’s resilience. “Just lately we have been in Ukraine in January, I was equipped to do a workshop with kids that have been displaced internally displaced in Ukraine,” claims Robelot-Timtchenko. “These young children have been via hell, to say the the very least, but they nevertheless have smiles on their faces. They are still talking about their superhero followers, and the workshop was about obtaining internal strength and building resilience.

“That is what we are attempting to do, just have a very little bit of hope,” she states.

February 25, 2023

9 Easy Meal Prep Tips for Beginners

One morning earlier this month, I awoke to a winter wonderland outside my window. The trees were silhouetted in ice, and everything sparkled. I would have enjoyed the beauty, except that the power was out, kids’ school was cancelled, and the house was freezing. One thing I felt really grateful for in that moment was that I’d spent a couple hours the day before, filling our fridge with the building blocks of some delicious meals. There was a chicken and rice soup, lots of fresh greens and chopped veggies, creamy hummus, and a batch of morning glory muffins ready to be slathered with butter.

One of my friends recently told me that for him, “happiness is a fridge full of food,” and it struck me that there’s a specific comfort that comes from knowing you have the makings of a delicious meal at the ready. Of course, the busyness of modern life means that most of us don’t have hours to spend preparing complex meals. When I get home at the end of a long day, I want to have some healthy food options at the ready—and I promise that once you’ve stocked your own kitchen, you can make nourishing meals faster than it takes to order takeout. For me, prepping ingredients ahead is the only way that I’m going to stick to healthy eating with a busy schedule.

That’s where my easy meal prep strategy comes in. Every weekend, I make just a handful of simple “building block” recipes that I can use as a jumping off point for countless nourishing meals during the week. Roasted veggies can top a salad or fill a sandwich. A pot of quinoa forms the base of a grain bowl, or can become a cozy breakfast porridge. These base recipes are infinitely versatile, and part of the fun is getting creative and figuring out different ways to use them.

Watch the video above to see exactly how I knock out these 5 meal prep tasks in about an hour, then read on for the exact instructions. But first, some tips for meal prep success:

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Prep with the seasons

How do I decide what ingredients to use in each of these base recipes? For me, it’s all about getting inspired by what’s in season — when you have fresh lettuces or a deep orange sweet potato or perfectly ripe strawberries, they don’t need much preparation to turn them into a delicious meal. It also means you’re getting the maximum nutrition from these whole, unprocessed foods so that you can really look and feel your best.

Practice mindful cooking

If you think you don’t have time to meal prep on a Sunday, try thinking of it as a self-care moment—something you can take your time doing and enjoy the process. I love to pour a glass of kombucha, wine, or make a hot tea, turn on some music, and make my meal prep a ritual. And that amazing feeling of opening my fridge at the end of a long day and being rewarded with healthy, delicious options? The ultimate reward.

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Keep it easy

You don’t need tons of time (an hour or two is plenty!) or any fancy equipment — most of these only require a knife, a cutting board, and a sheet pan. I try to be productive and make the most of my time: while the veggies are roasting and the grains are cooking on the stove, I make my dressing and my crunchy seed mix. You’ll get in your own rhythm and eventually won’t even have to look at any instructions. After doing these a few times, you’ll find your flow.

Friendly reminders

Clean as you go.
Write down a list of what you’re going to do in advance, so you have a plan of action.
Remember that even if you just make a couple of these, it will still make a big difference during the week, so do what you can!

Here’s our meal prep plan:

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Cook the grains

A container of cooked grains is one of the most versatile items you can have in your fridge. Cooked grains like farro or quinoa make a great side dish to any protein, or use as the base for a grain bowl, top with an egg, or even warm it up and add nut milk and cinnamon for a breakfast porridge.

Today I’m using quinoa—I love its chewy consistency and plant-based protein—but you can use farro, buckwheat, rice, amaranth, or any others. Here’s how to perfectly cook quinoa:

Rinse 1 cup quinoa in a mesh strainer, then place in a small saucepan.
Add 1 cup water and a pinch of salt, then bring to a boil.
Once boiling, immediately reduce heat to low and cover. Let simmer for 20 minutes, fluffing with a fork halfway through to ensure quinoa isn’t sticking to the bottom of the saucepan.
When it’s cooked, I place a folded dish towel between the pot and a lid while it cools to remove excess moisture.

Cooked quinoa keeps in the fridge for 5 days. To freeze cooked grains, spread them in a single layer on a baking sheet, and transfer to the freezer for at least 2 hours. After the grains are frozen, you can store them in a freezer-safe container.

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Roast veggies

Pretty much any vegetable tastes way better roasted—cooking at a high heat concentrates the flavor and gives a caramelization that I love.

Here are a few of my favorite veggies to roast:

sweet potatoes
broccoli
cauliflower
butternut squash
beets
baby red potatoes
cabbage
brussels sprouts
tomatoes
eggplant

Add spices and herbs so that they always taste different and interesting. Sometimes I’ll toss mine in taco seasoning, other times I might drizzle with harissa or infused vinegar, or even just keep it simple with a pinch of Italian seasoning. Salt and pepper is always a must. Once made, they’re a perfect addition to salads, grain bowls, tacos, and sandwiches.

Here’s the perfect method for roasting just about any type of veggie:

Preheat oven to 400.
Line a baking sheet with parchment paper, and spread the veggies in a single layer, leaving some room around them so they roast instead of steam—you want the edges to get crispy and brown.
Drizzle with olive oil, salt, pepper (and any other spices you’re using) and toss them around. Roast until caramelized (cooking time will vary based on the veg.)

Make a dressing or sauce

This is the step that gets me excited about using my prepped veggies throughout the week. Grains and veggies could get a little boring without a flavor-packed sauce to drizzle over everything and make it devourable. Having a mason jar full of dressing at the ready means you’ve got a salad dressing and a sauce for bowls, tacos, and veggie sides. You can drizzle over a roast sweet potato or use as a dip for raw veggies. It’s truly your best friend when it comes to making easy and delicious meals in a flash.

This week, I’m making one of my favorites, Turmeric Vinaigrette. It’s super simple to make—just add all these ingredients to the blender:

1 shallot, peeled and halved
1 clove garlic
2 tablespoons apple cider vinegar
2 tablespoons warm water
2 teaspoons dijon mustard
Squeeze of honey
Teaspoon of ground turmeric
big pinch of salt and pepper
½ cup extra-virgin olive oil

Blend everything up, then store in a mason jar all week.

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washing lettuce and arugula, fresh spring produce, greens, meal prep, kitchen, casa zuma gathering board

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washing lettuce, fresh spring produce, greens, meal prep, kitchen, casa zuma gathering board

Prep your salad greens and raw veggies

Are you 10x more likely to eat your veggies if they’re already washed and prepped in the fridge? SAME. And my kids are, too. I’ve started keeping a lidded container in the fridge full of chopped carrots, cucumbers, and bell peppers so that when they come into the kitchen looking for a snack right before dinner, I can point them to the crudité bowl. And we’ve always got guacamole, hummus, or my weekly salad dressing (above) that they can pair with their veggie for dipping.

Plus, when you’ve got fresh lettuces and other chopped veggies at the ready, it’s so easy to throw together a salad with whatever dinner you’re serving. I’d much prefer to do all the prep in one go, rather than getting out my salad spinner and cutting board over and over. Here’s what I do after my weekend grocery run:

Wash and dry my lettuce in a salad spinner, then wrap in paper towels to absorb moisture and store in the produce drawer of the fridge.
Peel and slice carrots, cucumbers, celery, bell peppers, and any other raw veggies I’ve got laying around, so I can easily throw them into school lunches during the week.

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Make the spicy seed mix

I’m big on adding crunch to just about everything—sometimes it’s just a handful of chopped nuts or seeds, but I really love to have some kind of spicy seed mix in the fridge that I can sprinkle on everything from salads to bowls to veggie sides. It just gives it that little something, ya know?

This recipe is super adaptable to any seed, nut, or spice you have on hand. Sometimes I go a little sweeter and add maple or orange zest, but today I’m going savory with sea salt and coriander. Here’s what I do:

In a small sauté pan, add pumpkin seeds, sliced almonds, and sunflower seeds. Toast on low until they start to smell fragrant, then add sesame seeds, a pinch each of sugar and salt, and some coriander.
Toast until everything starts to get a little golden brown, then transfer to a mason jar and store in the fridge.

February 25, 2023

Bethenny Frankel Sharing Her Post-COVID POTS Health Update is a Friendly Reminder to Not Comment on People’s Appearance

The World wide web in the age of Instagram is not recognized for minding its small business far too very well — notably when it comes to the intersection of overall health and someone’s physical appearance. So Bethenny Frankel experience compelled to appear forward and unpack her prognosis with an auto-immune ailment — postural orthostatic tachycardia syndrome (POTS) — for her lovers who saved inquiring about improvements to her face doesn’t come as significantly of a shock.

In a video shared to her Instagram, Frankel described her condition and what she has been going via bodily and mentally as COVID-19 “exacerbated” her indications.

Far more from SheKnows

“A while back I shared what has been a major battle with POTS. This is an automobile-immune dysfunction that appears to be to have been drastically exacerbated considering the fact that COVID. I know there are several of you out there, so many thanks for all of the info. It is surely a situation to manage,” she said. “I go through from continual critical dehydration. I have usually seasoned particularly reduced blood strain and dehydration, but it is gotten exponentially worse.”

For every the Mayo Clinic: “Postural tachycardia syndrome affects the autonomic anxious technique, which controls involuntary physique functions these types of as heart rate and blood force. In postural tachycardia syndrome, the nerves that control blood circulation are out of equilibrium, so enough blood does not go to the right spot at the appropriate time. The final result is a selection of indications, such as an extremely swift heartbeat when shifting from lying down to standing up…Other postural tachycardia syndrome signs and symptoms may perhaps incorporate serious tiredness headaches or other varieties of persistent pain and digestive issues, this sort of as nausea and cramping.”

Click on listed here to browse the total post.

Frankel went on to update on her general properly-staying: “I’m not carrying out that great…I’m bloated, swollen and I have acquired [four pounds] in [three] times for the reason that my entire body is desperately hanging on to any drinking water it can.”

Frankel also pointed out that she resolved to share this particular overall health update with her followers for the reason that “There were some feedback about [her] experience hunting various in the latest movies,” when including that she opted to share this non-public section of her existence out of appreciate for her supporters and supporters.

But, as we say usually close to right here, a person’s health and fitness and circumstances similar to their health are deeply individual and private — and, celeb or not, anytime we can regard that privateness we really should test to do that. Significantly when someone’s wellbeing problems direct to human body alterations (which can also be sensitive subjects!), it hardly ever hurts to head your organization, desire people today very well and intellect your enterprise yet again.

Ahead of you go, check out these other celebs who shared their realities residing with autoimmune illnesses:

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February 25, 2023

Can you pass this ’10-second balance’ test? Here’s why it’s the key to a longer life, say health experts

Exercises to help improve your balance

Strength training is an effective way to combat a decline in your balance and help add years to your life.

It helps maintain and build muscle mass, reduce the risk of osteoporosis, and helps improve cognitive function so that you can have better control over your body.

Here are five exercises I do every day for better balance:

1. Single-leg deadlift

This is one of my favorite exercises because it targets the stabilizing muscles in your ankles, knees and hips. It also strengthens your glutes and core, which is key for improving balance.

Shift all your weight to your right leg and keep a soft bend in your right knee as you hinge at your hips. Your upper body will come forward as your left leg lifts behind you.

Photo: Stephanie Mellinger

Steps:

Stand with your shoulders back and your navel pulled in toward your spine. Keep your upper back and core engaged.
Shift all your weight to your right leg and keep a soft bend in your right knee as you hinge at your hips. Your upper body will come forward as your left leg lifts behind you.
Make sure to keep your hips even — don’t open your body toward your left as you move.
Squeeze your right glute as you bring your body back to an upright position.
Do eight to 10 reps on your right leg, then repeat on your left.

2. Single leg sit-to-stand

This is another great move to strengthen your ankles and knees, and your quads as well.

Slowly sit down on the chair, doing your best to avoid a “plop” into the seat. Your left leg should hover just above the ground when you’re sitting, and your right foot should be on the floor.

Photo: Stephanie Mellinger

Push down through your right foot and return to a standing position.

Photo: Stephanie Mellinger

Steps:

Stand in front of a chair as if you’re about to sit on the edge.
Shift your weight to your right leg. Your left leg should be hovering just above the ground.
Slowly sit down on the chair, doing your best to avoid a “plop” into the seat. Your left leg should hover just above the ground when you’re sitting, and your right foot should be on the floor.
Push down through your right foot and return to a standing position.
Do eight to 10 reps on your right leg, then repeat on your left.

3. Plank

Poor balance is often related to a lack of core strength, and planks are an effective way to improve that.

With your body facing the ground, hold your body up while on your forearms and your toes.

Photo: Stephanie Mellinger

Modified plank: Keep your knees touching the floor. (It should be slightly bent with your feet pointed back to avoid putting strain on your knees.)

Photo: Stephanie Mellinger

Steps:

With your body facing the floor, hold your body up while on your forearms and toes (or knees to modify).
Make sure your elbows are below your shoulders, and act like you’re pushing your body away from the floor to activate the upper back.
Keep your body in a straight line from your head to your toes (or knees).
Do three sets of 30-second planks. Slowly increase your holding time as you get stronger.

4. Clock taps

This exercise strengthens your hips. Strong hips not only help stabilize your pelvis, but they can also improve knee health.

Stand with a soft bend in your knees, slightly hinged forward at your hips, and shift your weight to your right foot.

Photo: Stephanie Mellinger

Steps:

Stand with a mini band around both feet, right above the ankles.
Stand with a soft bend in your knees, slightly hinged forward at your hips, and shift your weight to your right foot.
Imagine a clock drawn on the floor, with you standing in the middle: 12 o’clock is directly in front of your body. Returning your foot to the center each time, tap your left foot to 10 o’clock, then 9 o’clock, then 8 o’clock.
Try to not lean too far to your right, and try not to shift any weight to your left foot.
Repeat these taps for a total of six rounds.
Repeat on the other side, tapping your right foot to 2 o’clock, then 3 o’clock, then 4 o’clock.

5. Lateral step-ups (with knee raises)

I love that the step-up part of this exercise focuses on strengthening the lower body, while the knee raise forces you to slow down and make sure you’re balanced.

Once your right foot is on the step, lift your left knee as high as you can and pause for one second.

Photo: Stephanie Mellinger

Slowly lower your left leg and tap your heel on the ground. Do your best to not shift your weight to your left leg.

Photo: Stephanie Mellinger

Steps:

Stand sideways with a set of stairs or a stable, raised surface next to you on your right (your right foot will be next to the stair or raised surface). The higher the step, the more difficult this will be.
Place your right foot on the step and push down to straighten your left leg. Don’t lift your right heel at all.
Once you’re fully on the step, lift your left knee as high as you can and pause for one second.
Slowly lower your left leg and tap your heel on the ground. Do your best to not shift your weight to your left leg. This keeps your right leg engaged and avoids a “plop” onto your left leg.
Do eight to 10 reps on your right leg, then repeat on your left leg.

Stephanie Mellinger is a fitness trainer, nutritionist, and corrective exercise specialist. She is also the founder of Omnia Fit and a writer for HealthDay. She received her fitness training certification at the National Academy of Sports Medicine. Follow Stephanie on Instagram @omnia_fit_.

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