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30-Minute Workouts You Should Try At Home

30-Minute Workouts You Should Try At Home

Most people want to work out regularly to look and feel better—but finding time to exercise every day is tough! However, moving your body and increasing your heart rate is vital to good health. In fact, the American Heart Association recommends 150 minutes of moderate exercise each week. This time can be split up in any way you want, and when spread out over a 5-day work week, it equals a recommended 30 minutes per day.

Quality Life Services offers physical therapy, which can include strength training and in-home exercise programs, depending on the individual’s specific requirements. Below, we cover the benefits of 30-minute workouts and why a little daily exercise can be the best investment for your health.

What Are The Benefits of Working Out?

You will start to see the effects of regular exercise when you work out daily for at least 30 minutes. Within two weeks of starting your workouts, you may feel more energetic and feel healthier in general.

After a month or two of working out for 30 minutes every day, you could feel more confident, have a better mood, sleep better, and have improved muscle tone and cardiovascular health. You may have shed some weight, and your clothing may now fit better. Muscle definition and tone will improve within three to four months. 

Types Of Workouts

Are 30-minute workouts the right length for a workout? It’s hard to say because your best workout depends on the type of exercise, the intensity, and many other factors. But, in terms of basic logistics, 30 minutes is a great workout length—it’s long enough that you’ll feel like you’ve worked up a sweat but short enough that you can do it on your lunch break.

The most popular high-intensity interval training (HIIT) and strength routines are between 20 and 40 minutes long. This makes 30 minutes a good length for a variety of workouts. If you’re looking for the best 30-minute workouts to do at home, you’re spoilt for choice! There are thousands of routines and classes on YouTube.

We scoured through just about every home workout on YouTube to find the ten best 30-minute workouts. These workouts are fun, easy to do, and suitable for people of all fitness levels. Most of these programs don’t require special equipment, but having a good yoga mat will make the experience comfortable. 

The Best 30-Minute Home Workouts

Workout 1: Best 30-minute low-impact workout with weights

 

Are you ready for a 30-minute, no-jumping, all-standing HIIT workout with weights?  This workout is simple to follow, low-impact, and apartment-friendly. You’ll burn calories and fat while also strengthening and toning your muscles.

Workout 2: Best 30-minute beach body workout

 

This Beach Body HIIT cardio workout requires no repetitions and no equipment. Since this workout video doesn’t include a warm-up, ensure you have warmed up before beginning. 

Workout 3: Best 30 min living room workout

 

This full-body weight-training session is suitable for those living in apartments or small spaces. It can also be done at home with household items or light dumbbells. Warm-up and cool-down periods are also included. As an added plus, there’s no jumping or noise involved.

Workout 4: Best 30-minute workout for bad knees

 

This high-intensity interval training session doesn’t include any squatting, lunging, or jumping but still manages to burn plenty of fat. This is to protect your knees.  If you have 30 minutes to spare, this workout is perfect for any time of day. Concentrate on your breathing while doing this workout. Continue to take deep breaths to help with your endurance.  

Workout 5: Best 30-minute intense workout

 

This workout will get your heart rate up, burn some calories, and sweat it out. The routine is 30 minutes long and includes 5 minutes of cool-down stretches.

Workout 6: Best 30-minute workout with no equipment

 

Nicole Steen is an expert in fitness and dance, and she makes sure that this 30-minute workout that doesn’t require any equipment works every muscle in your body. She does both toning moves and aerobic bursts while you’re standing, and then she brings you down to the mat for the second half of the workout. Expect to feel the burn from head to toe with this one. 

Workout 7: Best ab workout for 30 minutes

 

Watch Chris Heria as he demonstrates how to do a super-effective abdominal exercise in under 30 minutes with no equipment or weights to get you shredded and grow your 6-pack abs from anywhere.

Workout 8: Best 30-minute at-home workout

 

This full-body, low-impact cardiovascular workout helps reduce lower belly fat. The routine is appropriate for beginners and can be done regularly to improve your fitness level and tone your entire body. 

Workout 9: Best 30-minutes of stretching and mobility

 

You don’t have to push yourself to the absolute limit every session. Try this mobility workout if your body needs a rest day or some additional stretching. The gentle exercises will loosen up any stiffness and make you feel calm and centered.

Workout 10: Best 30-minute workout for seniors

 

Enjoy this 30-minute workout to help you perform better in your daily activities. This exercise can be done while standing or sitting. Choose the options that are best for your fitness level. All you’ll need is a chair and a couple of water bottles or light dumbbells.

Workout 11: Best 30-minute cardio workout for beginners

 

This at-home cardio workout comprises low-impact cardio routines that do not require jumping. It is ideal for beginners since it is gentle on your tendons and joints. The workout consists of two 15-minute sets with a brief water break.

Workout 12: Best 30-minute weight lifting workout

 

If you want to increase strength and muscle, improve endurance, and burn many calories, try this 30-minute full-body dumbbell session! This workout requires only a soft surface and a good set of dumbbells. 

This workout includes three sets of eight different exercises that all use the same movement patterns but in different ways. We recommend doing this workout at least 2-3 times per week for noticeable results, particularly if you want to gain strength and lose body fat. 

Workout 13: Best 30 min weight loss workout

 

If you only have a half-hour every day and want a decent and efficient workout to help you lose weight at home, this routine is for you!

This workout includes easy bodyweight exercises that don’t require much room or additional equipment.

Workout 14: Best 30 min workout for women over 50

 

This fat-burning, weight-loss-friendly 30-minute indoor stroll is ideal for beginners and ladies over 50. In this fast-paced indoor workout for all fitness levels, you’ll walk 2 miles, burn 340 calories, and walk 3,500 steps. This full-body workout is excellent for beginners, and you can do it regularly to get fitter, burn fat, and tone your whole body. 

Workout 15: Best FUN 30 min dance workout

 

This energetic workout is the ultimate disguise workout! Prepare to transform your living room into a dance floor and feel invigorated.

Physical Therapy Available in Southwest Ohio

The team at Quality Life Services can liaise with your physician to help you decide which exercise or strength training program is best suited for you or your loved ones. We also make house calls so that you can get top-quality physical therapy at home. 

If you’d like to obtain more information on our home health services, schedule an appointment or contact us at (513) 860-1481.

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Aural Rehabilitation for Adults: Purpose, Types & Components

Aural Rehabilitation for Adults: Purpose, Types & Components

According to the CDC, hearing loss affected around 48 million Americans between 2001-2008. Even though hearing impairments are linked to aging, more than half of all individuals with hearing loss are under the age of 65. Loud sounds, ear infections, ear trauma, ear disease, illness and disease, certain medications, and, of course, the aging process are all causes of hearing loss. 

The team at Quality Life Services offers aural rehabilitation to adults. Our highly qualified and compassionate specialists will assist you or a loved one with our first-rate program for hearing loss and speech articulation issues. 

This article covers what aural rehabilitation involves and what objectives it aims to achieve.

What Is Adult Aural Rehabilitation?

Adult Aural rehabilitation offers ways to help adults with hearing loss communicate better. This type of therapy aims to restore conversational skills and eliminate hearing loss constraints, enhancing the quality of life.

Adult aural rehabilitation can be described as the comprehensive reduction of hearing-loss-induced deficiencies in function, activity, involvement, and quality of life through sensory management, education, perceptual training, and counseling.

Audiologists focus on sensory management, considering aural rehabilitation after using hearing aids or cochlear implants. Although improved activity, involvement, and quality of life can result from effective sensory management, there is no guarantee that these results will be optimal or guaranteed.

What Is the Goal of Aural Rehabilitation?

Auditory rehabilitation aims to minimize or eliminate various deficits and return the individual to their pre-loss condition. Part of current auditory research’s long-term objectives is to restore cochlear function in people by regenerating functioning hair cells and their neural connections.

Types of aural rehabilitation therapies

  • Hearing aid orientation: 

This involves teaching people (individuals or groups) and their families about the benefits and limitations of wearing hearing aids to improve communication.

  • Listening strategies: 

To improve their communication, the process of educating deaf people about common and alternative listening strategies with or without amplification.

  • Speechreading: 

The process of teaching understanding communication is by observing visual signals from the speaker’s mouth, facial expressions, and hand motions.

  • Auditory training: 

This involves educating a person with a hearing loss to recognize speech sounds, patterns, words, phrases, or sentences through audition.

  • Unisensory: 

A therapy philosophy centered on the extreme development of a single sense to improve communication.

  • Cued speech: 

The process of employing and teaching manual hand or facial movements to enhance an auditory-verbal approach to communication competency development.

  • Total communication: 

This involves the use and instruction of speech, language, and communication skills simultaneously through manual communication, speech, and hearing.

  • Manual communication: 

A technique of communicating using finger-spelling and sign language is called manual communication.

Aural Rehabilitation Components

The aural rehabilitation process consists of four components:

  • Sensory management—targeting and improving auditory function.
  • Instruction—in order to improve the likelihood of a favorable outcome from sensory control.
  • Perceptual training—to enhance learning possibilities afforded by ordinary communication
  • Counseling—to address difficulties of participation and quality of life caused by residual functional and activity impairments.

Who Is a Candidate for Aural Rehabilitation?

Anyone with hearing loss who is having trouble communicating may be a potential candidate for aural rehabilitation. Aural rehabilitation may be beneficial if you withdraw from things you used to like because it is too difficult to hear or stay engaged in discussions. Aural rehabilitation may help you if you are often frustrated when trying to listen.

Who Provides Aural Rehabilitation Services?

Aural rehabilitation refers to a set of treatments in which each therapy and amplification equipment aims to help people overcome the handicap (disability) caused by a hearing impairment or deafness. Aural rehabilitation is usually a collaborative effort involving physicians, audiologists, and speech-language therapists.

What Can Be Expected from an Aural Rehabilitation Program?

In an aural rehabilitation programme, effective treatments for hearing loss may include:

  1. Assistive and alerting devices
  2. Communication tips
  3. Hearing aids
  4. Auditory training

Assistive and Alerting Devices

Assistive listening devices (ALDs) can be used in conjunction with or instead of hearing aids, cochlear implants, and bone-anchored implants, to make sounds more accessible to persons with varying degrees of hearing impairment.

Many persons with hearing loss rely on or benefit from ALD to achieve or maintain a comfortable degree of independence in their everyday lives.

ALDs differ based on the scenario and the degree of hearing impairment. Among these gadgets are:

  • Remote microphones
  • FM radio and sound field systems
  • T-coils and loop systems
  • Alert devices (e.g., flashing doorbell ringer, vibrating alarm clock)

Some ALDs, including Bluetooth streaming, TV headsets, and closed captions, are already in use!

Communication Tips

Your audiologist will also help you with communication tactics such as, but not limited to:

Avoid saying,  “What?” or “Huh?

Rather, make a particular clarifying request. Make it clear what you did and did not understand. If the speaker mumbles or talks quietly request that they speak more clearly or loudly. Request that the person speaking slow down and take gaps between thoughts (but not draaawwww ouuuuutttt wooooorrrrds!) Encourage those you are speaking with not to cover their lips with their hand when speaking.

Notify the people around you when there’s a problem

Your hearing issue and, most likely, your hearing aids are not visible to others with whom you interact. They may neglect to communicate in a way that is beneficial to you. 

One strategy is to explain that you are eager to hear what they have to say and that you would want to use a cue, such as touching your ear or lips, to remind them of the best methods to communicate with you.

Reduce ambient noise

Background noise (music, people chatting, dishes clattering, television, etc.) can make understanding speech more difficult for hearing loss and/or hearing aids. Prepare for challenging listening circumstances by planning your communication approach. 

You could go to calmer restaurants with soft furniture and high-back booths, move the social gathering from the kitchen to the carpeted area, or turn off the TV and music to chat. These tactics can be used with the assistance of your audiologist.

Face the individual 

Inform your family, coworkers, physicians, and friends that seeing their faces allows you to communicate more readily. When speaking, they should look at you, not from behind or in another room.

Pay close attention

When your attention is diverted to something else, such as an email or a television show, it is normal to misinterpret what someone says. Remind others to gain your attention first by calling your name or tapping you on the shoulder, so you can listen.

It takes two to tango. It requires two people to communicate. Yes, many individuals mumble, speak too quickly, cover their lips, and/or lower their voice loudness towards the conclusion of phrases. If you’re using hearing aids and paying attention, you’re doing your part to communicate effectively, and you should be proud of yourself! 

Remember that communication patterns are challenging to modify. You may need to remind those you talk to frequently of the best ways to communicate with you. They will most likely find these tactics helpful when speaking with everyone, not only those with hearing loss!

Hearing aids

Many people with hearing loss can considerably enhance their hearing with properly fitted hearing aids. Based on your hearing, aesthetic choices, lifestyle, and communication needs, your audiologist or physician will prescribe certain kinds and types of hearing aids.

Auditory conditioning

Listening is a talent that can be honed and refined. Some audiologists may suggest exercises or programs to enhance abilities like speechreading, hearing in noise and speech discrimination.

Is Aural Rehabilitation Beneficial?

A successful auditory rehabilitation program improves a person’s communication ability. It can have long-term impacts on social activity participation, lowering mental load during talks and enhancing the general quality of life. 

While aural rehabilitation can be beneficial, it does depend on what component of auditory rehabilitation is being discussed, how successfully it is being done, the goals being sought, the characteristics of the individual being treated, and the suitability of the result measure concerning the goals.

Aural Rehabilitation Therapy in Cincinnati, Ohio

Do you or your loved one have difficulty hearing or communicating? Reach out to the team at Quality Life Services. Our experts can help you to overcome your communication barriers with our range of services, including aural rehabilitation and speech articulation. Contact us today to request a phone call or to book an appointment.

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Occupational Therapy vs Physical Therapy: What are the Key Differences?

Occupational vs Physical Therapy: What are the Key Differences?

The question “Do I need physical therapy or occupational therapy?” probably didn’t come to mind until you sustained an injury or developed a chronic illness. It’s understandable to assume that physical therapy and occupational therapy are the same because they both aim to improve your overall functioning, quality of life, and knowledge about how to maintain your health and well-being.

Quality Life Services offers physical therapy, occupational therapy and other rehabilitation services to help you or your loved one to regain a sense of independence and adapt to any lifestyle changes. In this article, we’ll help you to understand the difference between occupational therapy and physical therapy.

What is Occupational Therapy?

Occupational Therapy (OT) refers to a type of non-invasive healthcare that helps to resolve the problems that interfere with your or your loved one’s ability to perform everyday activities such as getting dressed, eating, moving around the house, going to work or school, and participating in social activities. 

During the sessions, you will work with your occupational therapist to determine the goals you want to meet. With their help, you will also focus on any of the following during your sessions:

  • Mental tasks
  • Strength
  • Balance
  • Coordination
  • Social interaction

OT is used to treat conditions such as:

  • Cerebral palsy
  • Arthritis
  • Chronic pain
  • Stroke
  • Mental health and behavioral issues
  • Brain injury
  • Multiple sclerosis
  • Cancer
  • Poor balance

Examples of Occupational Therapy

When it comes to occupational therapy, multiple types will benefit different patients. Listed below are some of the specializations:

General Occupation Therapy

This type focuses on helping patients whose functional capabilities are severely affected by injury, pain, disability, or illness.    

Geriatric Occupational Therapy   

Geriatric occupational therapy can help seniors to cope with and manage their new challenges so they can retain their dignity and some sense of independence.   

What is Physical Therapy?

Physical Therapy (PT) helps you or your loved ones to develop, maintain and restore maximum body movement and physical function without surgery or medication. It can help you to recover from an injury, relieve pain, prevent future injury or deal with a chronic condition. 

PT is used to treat conditions such as:

  • Cystic fibrosis
  • Rotator cuff tears
  • Parkinson’s disease
  • Carpel Tunnel Syndrome
  • Urinary incontinence
  • Back pain

Examples of Physical Therapy

There are different types of PT used to treat a variety of conditions.  A few of them are:

Orthopedic Physical Therapy

This treats musculoskeletal injuries, fractures, sprains, bursitis, tendinitis and chronic health problems.

Geriatric Physical Therapy

This type helps the elderly with conditions that affect their mobility and physical function, such as arthritis, hip and joint replacement and balance disorders. 

Neurological Physical Therapy

Neurological physical therapy is ideal for patients with Alzheimer’s disease, brain injury, cerebral palsy, multiple sclerosis, Parkinson’s disease, spinal cord injury, and stroke. 

Differences Between Occupational Therapy and Physical Therapy

In a nutshell, Physical Therapy focuses on the restoration or improvement of mobility, strength, and range of motion while Occupational Therapy aims to improve the motor skills you need to perform everyday tasks.

Physical Therapy and Occupational Therapy Available in Southwest, Ohio

The type of therapy you choose depends on your specific condition and needs. The team at Quality Life Services can liaise with your physician to help you decide which therapy is best suited for you or your loved ones. What’s more, we make house calls so that you can get top-quality physical therapy and occupational therapy at home. 

If you’d like to get more information on our home health services schedule an appointment or contact us at (513) 860-1481.

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What Are Some Examples of Speech Therapy?

What Are Some Examples of Speech Therapy?

Speech therapy is a type of physical therapy that evaluates and addresses speech disorders, communication issues and swallowing problems. Although speech therapy is mostly recommended for children who have speech and communication challenges, it has also been proven useful for adults who have suffered a brain injury and must relearn how to talk and eat.

The team at Quality Life Services offers speech therapy to adults. Our highly qualified and compassionate specialists will help you or your loved ones with our first-rate program for speech, language and mouth function issues. In this article, we give an overview, examples and benefits of speech therapy.

How Do I Know I Need Speech Therapy?

A general practitioner, though not trained to offer speech therapy, may detect signs of a speech or communication disorder during an appointment. They may refer you to a speech-language pathologist or speech therapist, and recommend some initial screenings for you or your loved ones. These tests will not only confirm an issue but will also reveal the root cause. 

Advantages of Speech Therapy

Speech therapy offers a wide range of benefits, including:

  • The ability to properly articulate ideas
  • Improvement in swallowing and oral health
  • More confidence in social situations
  • More control over stutters
  • Better enunciation 

Examples of Speech Therapy

There are different types of speech therapy that can be used to treat various disorders affecting speech, hearing, and swallowing. These are:

Speech Therapy for Apraxia

Apraxia of speech refers to a neurological disorder where patients find it difficult to say the right sounds and words. A speech therapist can help if you or your loved one has Apraxia of speech. This type of therapy will include exercises such as focusing on getting your muscles to move correctly, teaching your muscles to make sounds again, and saying sounds over and over while using the correct mouth movements. 

Speech Therapy for Aphasia

Aphasia refers to a condition in which persons have difficulty speaking, listening, reading and writing due to some sort of brain damage. It is common in people who have suffered a stroke There are many activities a speech therapist might use to help a person with aphasia, including:

  • Exercises that improve language skills
  • Group therapy to enhance conversational skills
  • Gestures and writing to strengthen communication skills

Speech Therapy for Swallowing Difficulty

A speech therapist is also equipped to assist persons who are not able to swallow when they eat or drink. They will allow you or your loved ones to do exercises that strengthen the mouth, increase tongue movement, and improve chewing.

Speech Therapy Techniques You Can Try at Home

There are techniques you can use in between speech therapy appointments. Some general activities to try at home are:

  • Being patient and attentive whenever they speak
  • Playing games that require your loved one to speak 
  • Leading by example as a speech model. 

Adults with speech disorders can also gain from at-home exercises. You or your loved ones can try:

  • Sticking your tongue out, hold for two seconds, then bring it back in. Repeat this process several times a day. This and other exercises help train your tongue to move in coordinated patterns.
  • Smiling in front of a mirror can help enhance your motor skills. 
  • Puckering your lips can help you control the movement of your mouth.
  • Reading out loud
  • Playing word games can enhance cognitive function and improve your thinking ability.

Speech Therapy in Cincinnati, Ohio

Do you or your loved one have difficulty communicating or swallowing? Reach out to the team at Quality Life Services. Our experts can help you to overcome your speech disorders with our range of services including speech therapy and articulation. Contact us today to request a phone call or to book an appointment.

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