Dorit Kemsley’s Black Sweatshirt on Tik Tok

Real Housewives of Beverly Hills Instagram Fashion

This weekend Dorit Kemsley and co jumped on the Tik Tok bandwagon, and I’m super thankful because it’s a great way for us here at BBH see what our favorite fashionistas are wearing at home. In fact, Dorit’s new account mayyyyy have just been the highlight of my weekend in the most literal sense. And in this case it also provided me the opportunity to see PK dance, which really almost stole the show from DK’s oversized hoodie. Almost.

The Realest Housewife,

Big Blonde Hair

Click Here to See Her Off-White Sweatshirt

Click Here to See their Tik Tok

Originally posted at: Dorit Kemsley’s Black Sweatshirt

There’s nothing quite as embarrassing as falling ungracefully to the ground. It’s one of the signs of aging that we’d like to ignore and deny but there is hope. Please join us in conversation with Dr. Leslie Kernisan, a geriatrician who shares tips on maintaining balance as we age. Enjoy the show!

Balance and the potential of falling are two great concerns for women over the age of 60. And once you have fallen, you are twice as likely to fall again.

Are You at Risk for a Fall?

If you have never fallen and never feel unsteady on your feet, then exercises like Yoga and Thai Chi that will strengthen your legs and improve your balance are wonderful preventative measures to take.

However, if you have experienced a fall, there are a few steps you should take.

First, you should speak to your doctor about the medications you are taking. Second, you should work on building up your leg strength. And third, you should have your vision checked.

Ask for a Review of Your Medications

It is not uncommon for medications to make patients slightly off-balance, even if they seem to feel fine. Sedatives and sleeping aids may feel like they have worn off by morning, but they can still affect your balance the next day.

Anti-depressants and anti-cholinergics can also have this effect.

Sometimes medication can be changed, dropped, or adjusted to a better dosage to improve balance and decrease your risk of falls. It’s important to ask your doctor to review your list of medications to see if there’s a chance this is the reason for the fall you’ve experienced.

Doctors are usually incredibly busy and may not always be aware of the side effects of some medications so it’s important to be pro-active and do your homework before you make your appointment. Dr. Kernisan has a list of medications that may contribute to falls along with other great resources and checklists on her website. Print these off and bring them with you to your appointment to review with your doctor.

Focus on Exercise

The next best thing you can do for yourself is to focus on exercise. Building strength, endurance, flexibility, and balance is an excellent way to prevent falls. Building lower leg strength and balance are particularly important.

A program called Otaga was created by a physical therapist and it focuses on assessing a patient’s ability to balance well and then creating exercises that will improve their balance over time. It is important to participate in exercises that are specifically designed to help you improve your balance while building strength in your lower legs to prevent falls.

Understanding Your Risk of a Fall

Dr. Kernisan knows a great deal of information on preventing falls in aging adults. She also suggests having your bone density tested, practicing balance exercises, checking your blood pressure and medications, and staying hydrated.

Knowing your bone density can be extremely helpful, not in preventing falls but in preventing the damage caused by a fall. If your bone density is low there are things you can do to increase it so that if you should fall, you possibly can do so without breaking a bone, decreasing the time and pain level of your recovery.

Have you ever fallen? Did you tell your doctor or a family member? Have you ever had your balance or bone density tested? Do you do any exercises to increase balance and lower leg strength? Join in the conversation!

Tracy Tutor’s White Cold Shoulder Sweater on MDLLA

Million Dollar Listing Los Angeles Season 12 Trailer

Although we would love to be quarantining right now in one of Tracy Tutor’s million dollar listings, that unfortunately is not a possibility considering you guys don’t shop our site nearly as much as you should…jk jk. However as it turns out we can be quarantining in her cold shoulder sweater from the Season 12 trailer (the white’s sold out but it’s still available in other colours), which should definitely help make lockdown living a bit more luxurious.

Fashionably,

Faryn

P.S. MDLLA Season 12 premieres Tuesday, May 5 at 10/9c!

Click Here to See Her Sold Out RtA Sweater

Click Here to Shop it in Black

Click Here to Shop it in Silver

Click Here to Shop it in Pink on Sale

Originally posted at: Tracy Tutor’s White Cold Shoulder Sweater

Back pain tends to be one of the most common issues people over 60 face, and it’s due to the degeneration of joints in the spine. Some of the most common causes of lower back pain include degenerative changes in your discs and joints, spondylolisthesis/slipped disc, and spinal stenosis.

While you won’t be able to reverse or completely stop
these issues from happening, you can alleviate their symptoms and decrease your
risk of developing them by exercising.

There are several different types of exercises that
can help you manage both lower and upper back pain. Depending on your mobility
and fitness and energy levels, you can choose which ones make the most sense
for you. In general, the more exercise you can fit in your day, the better you
will feel. 

Foam Rolling

If you’re dealing with back pain, one of the best ways
to manage it is by using a foam roller. Some studies have shown that the right
foam rolling exercises can reduce back pain and also increase blood flow, which
can help with overall recovery.

With that said, it could potentially lead to more
issues if you don’t use it properly. Some of the most common mistakes people
make when using foam rollers include:

Rolling Directly Where You Feel Pain

While it might feel good, rolling
directly at the painful area could actually inflame it more, leading to more
pain.

In fact, you should never
use the foam roller directly on your lower back as it will actually cause more
harm than good. Instead, roll muscles that connect to your lower back such as
the piriformis, hip flexors, and rectus femoris.

Rolling Too Fast

If you go too fast, you’re
not getting any of the benefits of the foam roller. You want to use short, slow
rolls that focus on the effects on the area in question.

Rolling Too Much

Don’t spend more than 20–30 seconds rolling a specific area. Spending too much time in one
place can lead to damaged tissues or pinched nerves.

Core Workouts

Improving your core strength can help reduce back pain
and also improve your overall posture. The stronger your back and stomach
muscles, the less stress and pressure you’ll be putting on your joints and
discs.

You’ll want to skip the crunches and sit-ups though as
these will actually inflame your back problems. Luckily, they’re not the only
way you can engage your core.

While the exercises below can help build your
abdominal muscles, if you do experience back pain during any of these
exercises, you should stop immediately.

Knee-to-Chest

Lie on your back with your
knees bent and feet flat on the floor. Slowly bring one knee as close to your
chest as you can and hold for a few seconds. Then repeat with the other leg.

Bridges

Lie on you back with your
knees bent and feet placed hip-distance apart. Slowly lift your hips from the
ground until your hips, shoulders, and knees are in a straight line. Hold for a
few seconds and lower. Repeat 8–10 times.

Lateral Leg Lifts

Lie on one side with your
legs together; make sure to keep the lower leg slightly bent. Lift the top leg
about 18 inches making sure to keep it straight and extended. Hold for a couple
of seconds and lower. Repeat 8–10 times and then switch
sides.

Superman

You might remember this exercise
from elementary school, but it’s still a great workout even now. Lie on your
stomach and stretch both arms in front of the body. Raise your arms and feet
until there’s about a 6-inch gap between them and the floor. Hold for a few
seconds and lower. Repeat around 10 times.

Weight Training

If you have access to a gym, one of the best ways to
reduce and prevent further back pain is by strength training. While the above
core exercises can definitely help you build up your muscles, to really build a
good foundation you’ll need to add in some weights.

You don’t have to lift hundreds of pounds to see the
effects of strength training. With that said, the more you work out, the
stronger you’ll get so you might be surprised to note that what you’re lifting doesn’t
strain your muscles as much after a few months.

You’ll want to avoid exercises that really strain your
back such as deadlifts and squats, at least in the beginning. Instead, focus on
exercises that build up the muscles that support your back.

If you’ve never lifted weights before, it’s always a
good idea to use the machines first as you’ll be less likely to hurt yourself.
Some good machines to start with include:

• Leg extensions
• Leg curls
• Bench press
• Lateral pull-downs
• Leg press

Yoga

There’s some evidence that shows yoga can really help
relieve and even prevent further recurrence of back pain. If you’re currently
suffering from back pain, you should find a practitioner that has experience
working with people that have similar issues as it might mean they will need to
modify certain poses.

Yoga also has the added benefit of improving your
overall balance and flexibility. You can check your local gym to see if they
have sessions that are specifically tailored to people who are over 60 to
ensure you’re getting an instructor who understands your needs.

Back pain doesn’t have to be a constant in your life
just because you’re over 60. So long as you’re able to keep active, you can
prevent reoccurrences or, at the very least, reduce the time it takes you to
recover. 

What are some exercises you have found that help
relieve your back pain? We’d love to hear from you! Let’s continue the
conversation in the comment section below.