Tag: life

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Mental health not considered in “life of the mother” exceptions : NPR

Mental health not considered in “life of the mother” exceptions : NPR

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GeorgePeters via Getty Pictures

If you or somebody you know may perhaps be contemplating suicide, make contact with the 988 Suicide & Crisis Lifeline by calling or texting 9-8-8, or the Crisis Text Line by texting Dwelling to 741741.

TALLAHASSEE, Fla. – When Baileigh Johnson found out she was expecting, she reported she was afraid for her daily life. She’d been battling panic, an taking in problem and was obtaining suicidal ideas.

“[I] just don’t forget pondering two issues: a person, that I wanted help and two, that this depression and suicidality is not a thing that can carry on to be passed down in our spouse and children,” Johnson says

Johnson suggests her grandmother, mom and sister had all formerly tried suicide.

Her medical doctors instructed her she desired to begin promptly managing her mental wellness. They also mentioned the medication she would require to get on could not be protected throughout her being pregnant.

She understood she essential to go forward with remedy and could not fathom the thought of bringing a boy or girl into a earth she no lengthier desired to be in. Johnson and her partner reside collectively in Jacksonville. They experienced been married for about a calendar year when they made a decision to move forward with an abortion.

Below a new 6-week abortion ban signed late Thursday by Florida Republican Gov. Ron DeSantis, and less than the state’s lively 15-week abortion ban, there are exceptions when the lifetime of the pregnant man or woman is at chance, but not if the hazard stems from a psychological affliction. That is the case in various states all around the country.

“I don’t imagine it truly is one thing that any one requires evenly,” Johnson states. “I really don’t believe any person of reproductive capability grows up dreaming, or hoping, or wishing they get to experience abortion just one day. I do not believe people who help decision are expressing that it can be not tough, but it is really needed, and it can be lifetime-conserving, and it can be a blessing, and it can be daily life-affirming.”

Expecting individuals frequently battle to access psychological healthcare

Medical doctors can be reluctant to present mental well being care to pregnant people in component simply because of a deficiency of medical analysis on the use of psychotropic treatment for the duration of being pregnant. Beyond that, simply navigating the system—finding a provider, receiving an appointment and masking the cost—is difficult. That’s regarding for Heather Flynn, a psychologist and chair of the Office of Behavioral Sciences and Social Drugs at Florida Condition University, specially since suicide is a primary brings about of maternal mortality.

Furthermore, Flynn states, 1 in five persons will knowledge a temper or anxiousness condition throughout being pregnant or in the postpartum period, normally for the initial time in their life.

Why anti-abortion groups are citing the ideas of a 19th-century 'vice reformer'

“Our health and fitness treatment procedure is not established up to detect these hazard amounts in girls early adequate in the being pregnant,” Flynn clarifies. “Far more than two-thirds of women do not get the assist they require through and immediately after being pregnant.”

Republicans and groups in opposition to abortion rights have argued receiving an abortion is additional most likely to lead to adverse mental health and fitness results. For the duration of a current committee hearing on the proposed six-week ban, Andrew Shervill, who founded the group Florida Voice for the Unborn, stated “the actual psychological disaster is caused by abortion, not pregnancy.” But Flynn states scientific studies demonstrate that is not the case.

“When you glimpse in the acute time period of producing that choice, you might see some elevated panic, some elevated signs and symptoms of despair,” Flynn says. “But when you seem at no matter if folks really have psychiatric ailments, the rates are bigger if you have a being pregnant to expression and produce a infant.”

For anyone, getting a infant is a significant selection. For a individual with a psychiatric condition, or who develops a single throughout being pregnant, Flynn states the aspects bundled in earning that conclusion have to have to be considered even far more diligently.

“Just like if a lady had cancer and was going through chemotherapy – or some type of professional medical remedy that was risky – they in all probability would place off their being pregnant until they were in remission,” claims Flynn, “so that they could deliver on the new newborn.”

Johnson claims just one abortion saved 3 lives

For Johnson, an abortion gave her time to get care and get nutritious. Considering that her initially interview for this story, she’s experienced a several life updates. She begun a new occupation doing the job for Planned Parenthood and is satisfied to report she’s expecting twins.

Johnson said if she hadn’t been ready to end her initial being pregnant, “not only would I almost certainly not be in this article right now because of the suicidal views that have been going on at the moment throughout our first pregnancy and many others., but the two tiny ones that we’re anticipating any day now wouldn’t be in this article.”

Johnson, who identifies as a Christian, suggests twins are not common in her family and she failed to use any fertility therapies to conceive. Just after her abortion, she sees the fact that she’s carrying two toddlers as a little bit of a heavenly nod.

“I experienced kind of prayed this prayer in my heart, that even though I knew this wasn’t the time or spot for this soul to occur into the planet, that a single working day – if I could get much better – possibly that could happen,” Johnson claims. “And getting out [this pregnancy] was twins just felt like affirmation of all I had expert in phrases of God’s acceptance for our option.”

Fear of pregnancy: One teen's story in post-Roe America

Johnson says, “It truly is just a little something that I won’t be able to show is true, but it’s some thing I know in my coronary heart to be.”

If Johnson’s kids also struggle with psychological well being she claims she’s realized improved applications to move to them, and that she’s greater capable to advocate for herself and her require to keep on taking some remedies during this pregnancy.

The newly signed 6-week ban will never go into effect immediately. It is primarily a induce ban and is not going to activate except if a privacy provision in Florida’s condition Structure is identified to no for a longer period shield the suitable to abortion. The conservative condition supreme court has agreed to hear arguments in a lawsuit in opposition to Florida’s present-day 15-7 days abortion limit.

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8 facts about women’s health and fitness | Life

8 facts about women’s health and fitness | Life

Several problems have an affect on women’s health and wellness. Particular circumstances are special to women, while other people are extra probably to impact women of all ages than males. The following are 8 specifics about women’s wellbeing and health and fitness that any girl can employ to enhance her total health and fitness.

1. Gals bear a physical and

emotional load of care offering

Females largely are tasked with currently being caregivers to their very own households and likely elder mothers and fathers or other kin, and that usually takes a toll. In accordance to the Centers for Sickness Command and Avoidance, women who are caregivers are at greater risk for bad bodily and mental well being, including panic and depression. Ladies might have to get the job done a minor more durable to manage wholesome behaviors that can curtail strain, like excellent slumber behavior and frequent training.

2. Coronary heart illness is a

significant women’s health and fitness concern

Even though coronary heart condition and heart attacks are considered to be mainly men’s health and fitness troubles, heart illness is the leading bring about of demise for ladies, according to the American Heart Affiliation. Shortness of breath, soreness or discomfort in the upper body, fullness or force in the centre of the upper body that lasts or goes away and returns, and nausea or lightheadedness all might be indicators of a heart assault in females.

3. Females are vulnerable

to having diseases

Teenage girls and young women of all ages are additional most likely than teenage boys and young adult men to have anorexia or bulimia, according to the Mayo Clinic. Ingesting disorders have a tendency to acquire in folks in their early 20s. Family members historical past, other mental health and fitness ailments, dieting/hunger, and tension all add to the formation of an taking in condition.

4. Menstrual bleeding

is a common health and fitness issue

Several girls do not overtly focus on menstrual difficulties with some others, but they must. The CDC states menorrhagia, or hefty menstrual bleeding, has an effect on far more than 10 million American ladies each individual 12 months. This ailment may be the first indication of an total bleeding dysfunction.

5. Intimate associate violence

features numerous sorts of abuse

Personal spouse violence can include a single episode or repeated episodes. The Office on Women’s Health and fitness reports that IPV can include bodily, sexual or psychological abuse, as nicely as sexual coercion and stalking. It influences hundreds of thousands of gals each and every yr.

6. The the vast majority of Alzheimer’s

sufferers are girls

Nearly two-thirds of Individuals with Alzheimer’s disease are ladies, says the Alzheimer’s Association. Girls in their 60s are far more than two times as most likely to acquire Alzheimer’s above the rest of their life than they are to create breast most cancers.

7. Younger women of all ages are

vulnerable to HIV infection

The Globe Health and fitness Group studies that gals now bear the brunt of new HIV infections. A significant number of younger females wrestle to secure themselves and obtain needed treatment.

8. Gals have to have to

physical exercise with better frequency

Mana Wellbeing Associates claims less than 50 percent of all girls more than age 18 satisfy the federal bodily action suggestions for cardio exercise, which is 150 to 300 minutes of average-intensity cardio exercise, like brisk going for walks or quickly dancing, every 7 days.

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A court takes a stand for women’s health, and for life

A court takes a stand for women’s health, and for life

In a landmark ruling for women’s health and fitness, a federal district court docket judge in Texas ruled on Fantastic Friday that the FDA’s approval of the chemical abortion drug, mifepristone, was unlawful. The drug endangers women of all ages, and the FDA’s approval and subsequent deregulation of the drug violates federal law. The choice is a remarkable earn for maternal health and fitness and for the security of unborn lifestyle.

The chemical abortion drug Mifepristone—also regarded as RU-486 or Mifeprex—works by blocking the hormone progesterone, disrupting diet, and eventually starving an unborn baby to dying. It can be taken up till ten months of being pregnant and the Food and drug administration recently made it readily available by mail. The Biden administration has regularly pushed the availability of the chemical abortion drug, suggesting it need to be utilized even in states which prohibit abortion. However in accordance to the federal court, the risky drug really should hardly ever have been authorized in the 1st position.

As a substitute, the Food and drug administration set politics over women’s basic safety. The Clinton administration rushed mifepristone by an expedited overview built to approve HIV prescription drugs. That evaluation system expected the Food and drug administration to conclude “pregnancy” is “a significant or everyday living-threatening sickness.” But as Choose Matthew J. Kascmaryk held, “pregnancy is not an illness” but “a all-natural physiological point out that most women of all ages practical experience.” Nor do chemical abortion medications supply the requisite “meaningful therapeutic profit.” The medications are not able to be deemed “therapeutic” simply because they do not deal with any sickness.

Even further, chemical abortion is risky. It harms thousands of ladies and usually benefits in the loss of life of an unborn child. In simple fact, the Food and drug administration has accepted mifepristone below a plan that only applies to medicines with known and critical adverse complications. One particular in five gals who choose chemical abortion drugs have difficulties such as extreme bleeding, life-threatening infections, and the incapability to have a successful future being pregnant.

As the federal court docket concluded, studies display that far more ladies go through problems from chemical abortion than even surgical abortions and 50 per cent extra will stop up in the unexpected emergency room within 30 times. And many gals will stop up needing surgical abortions in any case. Without a doubt, FDA’s own quantities display that concerning 5 and 8 out of each individual hundred ladies will involve surgical intervention to both cease significant bleeding or comprehensive the abortion. In addition, the court docket discovered that “thirty-8 {35112b74ca1a6bc4decb6697edde3f9edcc1b44915f2ccb9995df8df6b4364bc} of women described problems with stress and anxiety, melancholy, drug abuse, and suicidal thoughts” immediately after a chemical abortion.

Chemical abortion has hardly ever been far more hazardous.

In truth, chemical abortion has by no means been much more hazardous. The Fda just lately eradicated the most primary of safeguards—an in-individual doctors’ appointment—and permitted for mail-order abortions received only by filling out an on the web type. Even right before the Fda eradicated the in-particular person dispensing necessity “the selection of chemical abortion-relevant crisis room visits greater by more than five hundred percent amongst 2002 and 2015.” As Choose Kascmaryk pointed out, these figures are only likely to enhance beneath the FDA’s mail-order abortion routine. Without having an in-individual stop by, a physician can not diagnose an ectopic being pregnant or correctly assess gestational age—factors that set a woman’s lifetime and wellness in danger.

As my colleague Erik Baptist, who signifies plaintiffs in the circumstance on behalf of Alliance Defending Liberty set it, “the Fda under no circumstances had the authority to approve these medications and get rid of critical safeguards, even with the considerable evidence of the harms women of all ages and girls who undergo this perilous drug regimen could undergo.”

The plaintiff health professionals in the case, for occasion, usually take care of ladies struggling adverse consequences from chemical abortion. One particular medical doctor tells of an unexpected emergency surgical abortion expected to save the mother’s existence immediately after a chemical abortion, even although an ultrasound detected a faint fetal heartbeat. And several of the plaintiff medical professionals describe individuals suffering daily life-threatening circumstances from chemical abortions obtained by the mail.

The Texas court place its final decision on maintain for 7 times to make it possible for the Food and drug administration to appeal the ruling. And just hours right after the Texas determination came down a federal district court in Washington issued an get prohibiting the Fda from switching its prerequisites about the chemical abortion drug. The authorized fight is far from over but a federal court has last but not least acknowledged the great hurt induced to women of all ages (and their youngsters) by chemical abortion.

Placing a prevent to chemical abortions is a win for women’s health. It is a win for states and the people today who can shield unborn lives. It is a earn for health professionals compelled into feeling complicit in elective abortions. And it is a get for the rule of law.

The creator works for Alliance Defending Freedom and represents plaintiffs in this case.

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Don’t Let Progressives Assign A Dollar Value To Human Life

Don’t Let Progressives Assign A Dollar Value To Human Life

How do you measure a 12 months? Your desk calendar may well recommend months or days. The musical “Rent” famously provided 525,600 minutes and a number of other extra artistic metrics.

Request a progressive wellbeing coverage skilled, although, and they may possibly give you the most surprising selection of all. For decades, progressives have attempted to create their plan proposals around “high quality-modified lifetime years,” or QALYs. This tactic ostensibly assigns a dollar total to a 12 months of human lifestyle.

Many Us citizens locate that kind of calculation grotesque. And a considerable part of Congress does, as well. Previous thirty day period, the Dwelling Strength and Commerce Committee approved a invoice that would bar federal businesses from employing QALYs to examine the value-efficiency of medications and treatments.

Which is great information for patients. QALYs are a pseudoscientific and inhumane way to make decisions about health care treatment method. In international locations where regulators depend on these metrics to decide patient entry to drugs, they pretty much exclusively guide to the denial of lifetime-conserving treatment options. Keeping QALYs out of the United States will save lives.

QALYs are calculated by pinpointing how numerous additional a long time of everyday living a cure will give a patient—and what the high-quality of those several years will be. “High-quality” in this circumstance is identified by a patient’s skill to have out commonplace pursuits proficiently and painlessly. In this method, a QALY price of one is equivalent to one particular calendar year of best wellness, though a worth of zero is equivalent to death.

In the United States, no group has carried out a lot more to force QALYs on people than the Institute for Clinical and Economic Investigation, or ICER. Anytime the Food stuff and Drug Administration approves a new drug, ICER dutifully cranks out a report on the drug’s “charge-effectiveness,” which it establishes utilizing QALYs. Less than ICER’s “price evaluation framework,” just one QALY is worthy of in between $100,000 and $150,000.

This subjective examination has a variety of potential disadvantages. Most worrisomely, QALYs undervalue elderly or disabled persons, or sufferers with continual diseases. Simply because it fees additional to even carry these folks again to what ICER and some others deem a “top quality” 12 months of existence, most of the medicine that can enhance or ease certain conditions—from Alzheimer’s and cancer to scarce diseases—do not go the benefit take a look at.

That is a person rationale Home Energy and Commerce Committee Chair Cathy McMorris Rodgers, R.-Clean., and her cosponsors in January introduced the Guarding Overall health Treatment for All People Act. The invoice would prolong Medicare’s constrained prohibition of QALYs during all federal systems, to ensure no government regulator can use the metrics to figure out coverage, which the bill’s cosponsors call “a distinct sort of discrimination.”

Predictably, QALY proponents rushed to oppose the invoice, claiming that QALYs can in fact conserve life and assistance people with unusual or chronic disorders access high-priced medicine.

The evidence from nations around the world where governing administration bureaucrats use QALYs and identical metrics to shape health and fitness coverage would seem to be to show normally.

A 2016 review concluded that the single-payer healthcare process in my native Canada managed a charge-efficiency threshold of about $50,000 Canadian for each QALY. That’s considerably less than $37,000 in U.S. pounds at today’s trade premiums.

The threshold in Excellent Britain was just $36,000 per QALY and in Australia just $47,000 for every QALY, in accordance to a 2020 analyze.

These procedures have devastating benefits. In September 2022, the Nationwide Institute for Health and Treatment Excellence—with its Orwellian acronym NICE—deemed a new drug for prostate most cancers as well high-priced for England’s and Wales’s Countrywide Wellbeing Provider to address. That exact year, Canada’s health care process blocked a guy battling cancer from accessing a lifesaving drug the government had currently authorised simply because it was way too expensive.

QALYs are just one particular metric that officers in federal government-run health and fitness units use to deny protection for drugs they deem “way too high-priced.” And due to the fact the governing administration is the only consumer in these nations around the world, when well being methods never deal with a drug, patients really don’t have accessibility to them.

The same point would take place in the United States if bureaucrats experienced the potential to use QALYs to advise decisions about no matter if to deal with specified therapies. By doing the job to preserve these metrics out of the United States, Rep. McMorris Rodgers and her colleagues are serving to to be certain that Us citizens carry on to have obtain to the best medical science has to offer you.

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Nitrous oxide: How laughing gas addiction ‘messed up’ man’s life – as getting substance ‘easy as buying bread’ | UK News

Nitrous oxide: How laughing gas addiction ‘messed up’ man’s life – as getting substance ‘easy as buying bread’ | UK News

“I didn’t picture staying like this at 20 years aged,” claims Musa as his health care provider wheels him into a place in a West Midlands hospital. “I do not know how I will dwell if the end result is I can not wander effectively once more.”

Only a issue of months back, Musa, not his genuine title, was carefree, getting entertaining with his close friends and thinking about his future. Now, he’s going through the potentially life-shifting implications of his nitrous oxide practice.

Nitrous oxide, a lot more usually regarded as “laughing gasoline” or “nos”, can give end users a 30-next substantial that can make them feel dizzy and lightweight, but the fuel is no laughing make a difference.

Pursuing studies from doctors of a spike in hospitalisations, the authorities is now taking into consideration stricter laws close to the use and sale of the fuel.

Nitrous oxide is utilized legitimately in hospitals, at dental surgical procedures and in skilled kitchens, but giving it for its psychoactive outcomes is unlawful.

Suppliers can get fined and receive up to 7 yrs in jail, but only four persons have been held in relation to nitrous oxide in the West Midlands given that the Psychoactive Substances Act was passed in 2016.

Musa was rushed to clinic immediately after he woke up in the night to go to the bathroom and fell to the ground. He couldn’t get again up once more because he’d shed experience in his legs and toes.

In the months right before, Musa was consuming multiple massive canisters of nitrous oxide, just about on a daily foundation.

His MRI scan exhibits he’s formulated a spinal twine abnormality, and medical professionals can’t however convey to when or to what extent this will maintenance.

“This could be a permanent detail. It can be messed up my lifetime. I have received dreams and ambitions,” Musa claims, anxiously rubbing his knuckles.

The government is considering stricter regulation around the sale and use of nitrous oxide
Graphic:
The authorities is thinking of stricter regulation all-around the sale and use of nitrous oxide

According to Musa, shopping for laughing gasoline canisters from corner retailers is as simple as shopping for a loaf of bread. Residents in his neighbourhood told Sky News they experienced found faculty-age youngsters hanging about exterior these shops respiratory in the poisonous fuel.

So, Sky Information went undercover to investigate just how quick it is to obtain.

We ended up given a list of shops that had presently been claimed to West Midlands Law enforcement as suspected of selling nitrous oxide.

Our reporter walked up to the counter of the to start with store and questioned for a canister. The female replied, “Sure, which one? The massive a person?”.

She leaned down to choose up a canister even larger than a hairspray can from beneath the counter, popped it in a searching bag, and available a receipt for our £30 order.

The shop assistant puts a nitrous oxide canister in our bag
Picture:
The store assistant places a nitrous oxide canister in our bag
The Sky News team is lead out the back of the shop to a stock of canisters
Picture:
The Sky News workforce is led out the again of the store to a stock of canisters

Study far more: Laughing gasoline to be banned beneath anti-social conduct crackdown

The up coming store we entered took us via a doorway in the back again to their stack of nitrous oxide canisters. They questioned us to hand them our rucksack and they place the canister inside, no concerns asked.

The stores didn’t talk to how aged we ended up or what we intended to do with the nitrous oxide, just about every shop added in a packet of bash balloons which are usually applied to inhale the gas.

Dr David Nicholl, the medical guide for neurology at Sandwell and West Birmingham NHS Believe in, claims he sees dozens of patients aged 16-24 many years previous admitted to his ward every thirty day period for nitrous oxide abuse.

He states this is a big increase from prior a long time and statements admissions have greater considering the fact that large canister models started to flood the current market in 2021.

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While laughing gas is authorized, it can be unlawful to market it knowingly for leisure use.

That rise is echoed in other cities. Information presented by the London Ambulance Assistance exhibit that 999 calls for incidents relating to nitrous oxide a lot more than tripled in a yr, with 65 phone calls recorded in 2021, and 213 in 2022, up from 36 phone calls in 2018.

These individuals can suffer from a selection of complications, from reduction of mobility to psychological wellness difficulties and sexual dysfunction. Two nitrous oxide patients have even experienced to have drains inserted into their brains to preserve their vision.

In really intense conditions the consequences can be lethal, with nitrous oxide associated to the fatalities of 62 people since 2001.

“Possibly at the time every single five or six a long time, I’ll see a affected person who’s had a stroke from taking cocaine. Nevertheless, each and every 7 days, I am viewing this in my ward. So from my stage of check out, this is really a even larger challenge,” he stated.

Dr Nicholl is aware of the uncomplicated availability of toxic gasoline in corner stores, and would like to see harder policing of suppliers.

Minister for policing, Chris Philp, has named on the Advisory Council on the Misuse of Drugs to present advice on tackling nitrous oxide abuse by the conclusion of February.

“It shouldn’t be authorized, surely not,” Musa states. “There is certainly been instances I’ve been in a auto with a balloon greater than the sizing of my head.”

But some consider a clamp down on nitrous oxide use is unwise.

Harry Sumnall, a professor in substance use at Liverpool John Moores College, stated: “Drug legislation are a blunt instrument and are not an efficient well being improvement resource for people.

“Criminalisation actually poses the danger that users could be diverted to other substances, and if it results in being unlawful they could be encouraged to get from the dim world wide web.

“There are more than 600,000 nitrous oxide customers in the United kingdom, and most persons, if they are making use of it, are going to be applying it a couple of periods a calendar year, at genuinely low concentrations of danger.”

Sky News tried buy laughing gas at corner shops in the West Midlands as part of our investigation
Image:
Sky Information tried out to buy laughing gasoline at corner shops as part of our investigation

Considering that we last spoke to him, Musa has been discharged from medical center. He went house on crutches, continue to unsure whether he will be equipped to walk thoroughly again.

The governing administration has offered by itself till the conclude of this thirty day period to start out working on a solution, but any motion it could possibly take will appear much too late for people like Musa.

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

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:

  1. Stand with your shoulders back and your navel pulled in toward your spine. Keep your upper back and core engaged.
  2. 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.
  3. Make sure to keep your hips even — don’t open your body toward your left as you move.
  4. Squeeze your right glute as you bring your body back to an upright position.
  5. 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:

  1. Stand in front of a chair as if you’re about to sit on the edge.
  2. Shift your weight to your right leg. Your left leg should be hovering just above the ground.
  3. 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.
  4. Push down through your right foot and return to a standing position.
  5. 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:

  1. With your body facing the floor, hold your body up while on your forearms and toes (or knees to modify).
  2. 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.
  3. Keep your body in a straight line from your head to your toes (or knees).
  4. 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:

  1. Stand with a mini band around both feet, right above the ankles.
  2. Stand with a soft bend in your knees, slightly hinged forward at your hips, and shift your weight to your right foot.
  3. 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.
  4. Try to not lean too far to your right, and try not to shift any weight to your left foot.
  5. Repeat these taps for a total of six rounds.
  6. 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:

  1. 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.
  2. Place your right foot on the step and push down to straighten your left leg. Don’t lift your right heel at all.
  3. Once you’re fully on the step, lift your left knee as high as you can and pause for one second.
  4. 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.
  5. 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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