Calculating Food Points On Weight Watchers

Calculating Food Points On Weight Watchers

Smart Points Calculator - Weight Watchers

Try out the Smart Points Calculator to find your Weight Watchers points for the foods you eat during the day.

This online tool can help you stay within your daily and weekly allowance to help you reach your weight loss goals. Knowing the values in the foods you eat will help you make smarter food choices and feel healthier.

The below online tool is intended for members following the new Smart Points system. If you are looking for the calculator for the points plus method, click here.



The Smart Points calculator requires all of the nutritional values shown. If you don't have one of these values, the amount will not be correct.

Input the required nutritional information in the calculator to the left. Then click "calculate" to find out the total SmartPoints value for that food item.

Use the reset button to clear all fields. You can also just input the next item's nutrition information and click calculate again.

SmartPoints Calculation

The Smart Points calculation is Weight Watchers latest method to give food values in order for you to make smarter selections. This new plan was introduced in 2016 and many are still trying to understand how it all works.

In January 2018, Weight Watchers introduced their FreeStyle plan. This newest program still uses the SmartPoints and the calculation does not change. However, there are many other changes that you may want to check out. Read the Freestyle overview to learn more.

With the Smart Points plan, prior to the introduction of FreeStyle and after the introduction, the daily allowance is individually determined so there is no set formula as each person is different. You must be a member in order to get your daily and weekly allowance.

Previously on the Points Plus system, the minimum daily allowance was 26 points. The Freestyle smart points has a minimum daily allowance of 23. This is down a few points prior to the new weight loss plan. That is because they introduced so many different zero point foods. You can see the full list here.

The weekly allowance is also different for each person, so be sure to get this at your first meeting or the WW online tools. But enough about the Freestyle plan as we are here to learn about the smart points calculation.

Smart Points Calculation for Food

Weight Watchers has changed how points are given to food with various plans and calculations. With the Points Plus system, the nutritional values used were carbs, fiber, protein and total fat.

Prior to that, WW used calories fat and fiber to determine the values in the foods you eat. Now with the Smart Points, the calculation and the nutrition values used have once again changed.

As always, Weight Watcher's plan helps us to make lifelong changes in the way we eat and exercise. With this in mind, the new calculation once again helps guide us towards the right foods to help us stay healthy.

The new method of calculating food values includes using the following nutritional values;

• Calories
• Saturated Fat
• Sugar
• Protein

The value, or weight, given to each of these factors varies. For instance, saturated fat has a higher value in the calculation than calories. Sugar also will cause a higher point value as it is given a larger factor than calories as well.

Protein on the other hand will help reduce the points value using the Smart Points calculation. So the higher the protein in food, the lower the points value will be.

A food item can have the same value for calories and protein, but if the sugars or saturated fat are higher in one item versus the other, the points value will be higher. Giving each nutritional item different values in the calculation will help guide us to the healthier food item even though both have the same amount of calories.

Without futher ado, here is the Smart Points calculation.

Smart Points Food Value Calculation

(Calories * .0305) + (Sat Fat * .275) + (Sugar * .12) - (Protein * .098)

Prior to the Smart Points the plan was the points plus method. Below shows the Ptsplus formula so you can see how the calculation has changed. How has the calculation changed?

Points Plus Calculation

(Fat (g) / 3.8889) + (Carbohydrate (g) / 9.2105) + (Protein (g) / 10.9375) - (Fiber (g) / 12.5)

As you can see, the value is doubled from one system to the other. This is primarily due to the high sugar content in this food item. Although carbs were used in the plus method (which is high due to the sugars) it didn't really allow you to determine if these were good carbs or bad.

By using sugar instead of carbohydrates, the values given now guide you to healthier carbs and foods.

While many foods will have a higher value with the smart points calculation, don't fret just yet. With this new plan you will more than likely get a higher daily allowance and weekly allowance than on the plus method.

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In fact, the minimum daily allowance went from 26 points to 30 points. Each person's allowance is individual and is not a set calculation. This is also true of the weekly allowance.

Because the allowances are now an individual assessment, I cannot provide any guidance to what your allowance will be. You must be a Weight Watchers member in order to get these allowances.



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Calculating Food Points On Weight Watchers

Source: http://www.exercise4weightloss.com/smart-points-calculator.html

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Weight Watchers Cajun Chicken Wraps

Weight Watchers Cajun Chicken Wraps

Juiciest Air Fryer Chicken Breast – No Breading!

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This foolproof recipe for making perfect boneless air fryer chicken breast that's perfectly juicy every time!

Air Fryer Chicken Breast

The secret to making the juiciest, most flavorful chicken breast, with no breading in the air fryer is brining. This is great for anyone following a keto, low-carb, or Whole30 diet. If you are new to air frying, you can see more air fryer recipes here. For more chicken breast recipes you make also love this Cilantro Lime Chicken Breast or this Spinach Feta Stuffed Chicken Breast.

Most of you know I prefer chicken thighs over breast meat because they are juicier since they have more fat. Using this method of brining the chicken first, then seasoning the chicken with lots of herbs and spices results in the most flavorful end result. I love adding this to salads, for meal prep, or simply served with a side dish.

How does brining add moisture to meat?

When you salt a chicken breast, the meat absorbs extra liquid and salt during the brining period. Some of this liquid gets lost during cooking, but by soaking in salted water, it results in a juicier and more flavorful final dish. This is particularly great for lean cuts of meat, such as chicken breast and turkey breast that tend to dry out during cooking. Basic brine ratio: The basic ratio of salt to water for a brine is 4 tablespoons of salt per 6 cups of water.

How To Make The Juiciest Air Fryer Chicken Breasts

• My Number #1 Tip for the juiciest air fryer chicken breast is brining.
• To brine a boneless, skinless chicken breast, start by pounding the thicker end of the chicken to make both sides leveled out so they cook evenly.
• Fill a large bowl with about 6 cups of lukewarm water and add 1/4 cup kosher salt, stirring to dissolve. Although this may sound like a lot of salt, only a small amount is absorbed.
• Add the chicken breasts to the water and let them sit at least 1 1/2 hours or up to 6 hours to brine.
• Remove from water, pat dry with paper towels and discard the water.
• Spritz or rub the chicken breast with olive oil. Make a dry rub with your favorite herbs and spices, then coat.

How Long To Cook Chicken Breast in the Air Fryer

There are a few variables to know how long you should cook chicken breast in the air fryer.

1. The thickness of the chicken breast. Here I used a full organic boneless, skinless chicken breast which is usually about 6 ounces. Non-organic chicken breasts can be about 8 ounces and may take an extra minute.
2. How much much chicken you have in the basket. One piece vs a full basket can vary in time from 1 to 2 minutes.
3. Air fryer cook times can vary by air fryer. Some of these factors include the wattage and type of air fryer (basket style vs toaster style air fryer). Get to know your air fryer and make adjustments as needed.
4. For a 6 ounce boneless, skinless chicken breast I typically air fry it at 380 degrees F for about 10 minutes, always turning halfway.

More Air Fryer Recipes:

• Hard Boiled Eggs in the Air Fryer
• Air Fryer Cajun Shrimp
• Air Fryer Parmesan Salmon
• Avocado Egg Rolls
• Air Fryer Chicken Parmesan

How To Make Juicy Air Fryer Chicken Breasts

0

3

0

SP

208 Cals 39 Protein 1 Carbs 4.5 Fats

Prep Time: 5 mins

Cook Time: 10 mins

Soak Time: 1 hr

Total Time: 1 hr 15 mins

This foolproof recipe for making boneless chicken breast in the air fryer will give you perfectly juicy chicken every time.

• kosher salt
• 4 boneless chicken breasts, about 6 ounces each
• olive oil spray
• 3/4 teaspoon garlic powder
• 3/4 teaspoon onion powder
• 1/2 teaspoon dried parsley
• 1/2 teaspoon smoked paprika
• 1/8 cayenne pepper

• Pound the thicker end of the chicken to make both sides leveled out so they cook evenly.

• Fill a large bowl with 6 cups of lukewarm water and add 1/4 cup kosher salt, stir to dissolve.

• Add the chicken breasts to the water and let them sit, refrigerated at least 1 to 1 1/2 hours to brine. Remove from water, pat dry with paper towels and discard the water.

• In a small bowl combine 3/4 teaspoon salt, with the remaining spices. Spritz the chicken with oil and rub all over, then rub the spice mix over the chicken.

• Preheat the air fryer. Add the chicken to the air fryer basket and cook in batches 380F turning halfway, until browned on the outside and cooked through, about 10 minutes.

Oven Method:

• Preheat the oven to 350F. Heat an oven safe or cast iron skillet over high heat for 5 minutes until it is very hot.

• Place the chicken on the hot skillet, and cook for 1 minute. Turn, and cook 1 minute on other side.

• Transfer skillet to the oven and bake until no longer pink in the center and the juices run clear and a thermometer reads 165F inserted in the center, about 8 to 10 minutes.

Be sure your salt is Kosher. I use Diamond Crystal, Mortons has twice the sodium. Table salt will be too salty.

Serving: 1 breast , Calories: 208 kcal , Carbohydrates: 1 g , Protein: 39 g , Fat: 4.5 g , Saturated Fat: 1 g , Cholesterol: 124.5 mg , Sodium: 77 mg , Fiber: 0.5 g , Sugar: 0.5 g

Blue Smart Points: 0

Green Smart Points: 3

Purple Smart Points: 0

Points +: 5

Keywords: air fryer chicken breast, air fryer chicken breast keto, air fryer chicken breast no breading, air fryer chicken breast recipes, chicken breast in the air fryer

Photo Credit: Plays Well With Butter

posted June 9, 2019 by Gina

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Playroom And Living Room Ideas

Playroom And Living Room Ideas

The Benefits of Living in a Tiny House

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With the cost of rent and the cost of living constantly on the rise, people are looking for more affordable housing options. This led to the tiny house movement that has swept the nation in recent years. The idea of downsizing to a couple hundred square feet might be daunting to some people, but there are a number of advantages. Learn the benefits of living in a tiny house and see if it's the right fit for you.

Tiny Houses Are Cheaper Than Traditional Houses

The average price of a new home sold in the United States as of October 2018 is $395,000, according to the U.S. Census Bureau. While houses are available for much cheaper, you can still expect to spend hundreds of thousands of dollars on the purchase of a home. The average rent in the U.S. is $1,405 per month or $16,860 per year, notes CBS News. In contrast, you can find tiny homes for sale for less than $19,000 up to $50,000. If you rent a house or apartment, a tiny house will pay for itself in just a few years. If you are considering buying a house, opting for a tiny home will save you hundreds of thousands of dollars.

You Can Take It With You

Many tiny houses are built on a trailer, in an RV or are small enough to load on a flatbed truck to take on the road. You can travel the countryside and save money on hotel and lodging expenses by taking your tiny home with you. If you move for a job, there's no need to spend time looking for a new home in a new city — just take the tiny house with you.

They Are Energy Efficient

People who build tiny houses for off-grid living often equip them with solar panels. This eliminates the need for a power bill, thus lowering your expenses even more. However, even if your tiny house is hooked up to electric power, it still uses less energy for heating, cooling, appliances and more. Tiny houses often have a square footage ranging from 100 square feet to 400 square feet. That's a huge difference from trying to power a 2,600-square-foot home.

Your Life Has Less Clutter

People spend a lot of their adult lives trying to deal with clutter. They look up tips for organizing closets, pantries, playrooms and virtually every room of the house. When you have a lot of space, it's natural to want to fill that space with things. You don't have that option when you live in a tiny house. You have to make hard decisions about what to keep and what to get rid of. Additionally, you won't be making frivolous purchases because you know there's nowhere to put it when you get home — more money saved.

Cleaning Takes Less Time

With just a few hundred square feet of space, there's not a lot to clean. Additionally, there are less things to dust and wash. If you have a busy schedule and usually rely on having a housekeeper come in to help, you can eliminate that expense. You can have your entire tiny house clean in a matter of minutes.

More Independence for Family

Some groups of people, such as aging parents, adults with special needs, students and others, rely on family for assistance with care and housing. Having their own home may be prohibitively expensive or the person may not be equipped for that level of independence. Rather than living in a larger home, having a tiny home parked in the backyard allows them to have a greater sense of independence while still under the care of family. Tiny senior citizen homes for sale have become increasingly popular in recent years and are lovingly referred to as "granny pods."

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Playroom And Living Room Ideas

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Outdoor Living Wilmington Nc

Outdoor Living Wilmington Nc

Element Outdoor Living Inc.

Landscape Contractors

About Us

Locally owned

High-end

Custom work

Wilmington's Source for Landscape Design, Installation, & Maintenance

Consider us your go-to source for any element outdoors! We can create, design, install, and oversee any enhancement to your property both residential and commercial, as well as maintain your garden once installation is complete. With more than 12 years of experience in the industry on projects both big and small, owner Blair Walton and his team can help you create form and function for a fun outdoor space. Our passion is Outdoor Living and Landscape Elements. Contact us today!

Services Provided

Custom Fire Pits, Custom Water Features, Drip Irrigation Installation, Drought Tolerant Landscaping, Excavating, Fence Installation, Garden Design, Gate Installation, Hardscaping, Hedge Trimming, In-Ground Trampolines, Irrigation Repair, Irrigation System Installation, Land Clearing, Land Leveling & Grading, Landscape Construction, Landscape Drainage System Installation, Landscape Lighting Installation, Landscape Maintenance, Lawn Aeration, Lawn Care, Lawn Mowing, Lawn Seeding, Lawn Treatment & Fertilization, Mulching, Outdoor Fireplace Construction, Outdoor Kitchen Construction, Outdoor Lighting Installation, Patio Construction, Paver Installation, Pergola Construction, Planting, Pool Landscaping, Site Preparation, Sod Installation, Sprinkler System Installation, Tree Planting, Tree Pruning, Trellis Construction, Weed Control, Yard Waste Removal

Areas Served

Bayshore, Belville, Carolina Beach, Hightsville, Kings Grant, Kirkland, Leland, Masonboro, Murraysville, Myrtle Grove, Navassa, Ogden, Sea Breeze, Seagate, Silver Lake, Wilmington, Wrightsboro, Wrightsville Beach, Hampstead, Oak Island, Topsail Island, Surf City, Jacksonville

Awards

We are both a licensed Landscape Contractor and Irrigation Contractor. Our work ranges from the beginning planning phases of a landscape design, to grading & plant installation, irrigation installation, and also property maintenance and turf care.

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6 Projects

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Credentials

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Anna Virgint

Average rating: 2 out of 5 stars

Do not use for modest projects. Regrettably, value and follow through are not there. I believe their focus is more large, total renovation projects. Avoid what they call enhancement services. Disappointing and frustrating.

Maureen Donohue

Average rating: 5 out of 5 stars

From front to back and side to side, Element Outdoor Living provides outstanding maintenance and design services for your yard. Whether you are looking for an outstanding landscape plan, maintenance for your property, and/or a total redesign of your outside space, Element Outdoor Living is the company you should contact. We contacted Element a year ago to maintain our property. They won us over quickly by their professionalism and reliability, and from there we made our choice to employ them for our design/build process. From our initial call, to throughout the project, Blair (the owner), and each and every employee we have had the pleasure of working, Jarod, Josh, Jeff, Nadia, Michelle, and their crews, always kept us informed and answered all of our questions in a timely fashion. With Blair's keen sense of design and love of the outdoors, he created our perfect backyard oasis. While working on this project, all of the craftspeople were respectful, responsible, and kept the job site clean each day after they left. Jarod (the project manager), made sure the project moved along with great attention to detail. Jeff (landscape installation manager) provided excellent on-site expertise and supervision to ensure optimal installation with the best plant material available. Josh (maintenance supervisor) makes sure our property is beautifully and meticulously maintained, and looks its best year round. We are in love with the finished project and couldn't be happier with all the services that Element provides. They take great pride in work and the results are outstanding. We highly recommend them without hesitation. Maureen and Jim

Balding Brothers Restoration & Remodeling

Average rating: 5 out of 5 stars

Element is a fantastic company! We enjoy working with them so much - especially Blair and Alyssa who have become personal friends! They totally transformed the landscape at our house and we enjoy it everyday. Can't say enough good things. We recommend them often!

Walker Abney

Average rating: 5 out of 5 stars

We hired Blair & the Element team to design and install a large landscape overhaul. We had a 0.70 acre lot that was sandy & over-grown. Element worked with us to design a wonderful park-like environment, and planned it out in phases so that we could have the work done over a couple of years. It was a great experience. The team worked long hours to complete our job in a timely manner & left a top-notch finished product. Blair has one of the best creative minds around and I've recommended Element to many others in the community.

Ian and Kristi Balding

Average rating: 5 out of 5 stars

We loved working with Blair and Jeff....they are an excellent team! They gave us the tropical oasis that we had dreamed of. Our backyard transformed before our eyes, and now we just love our backyard and hanging on the patio. We couldn't have asked for anything more.

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18 Ideabooks

Wilmington, North Carolina 28409
United States

Typical Job Cost $10,000 - 500,000

Project costs will vary depending on the landscape design for each property. We believe in working within a budget and creating the garden of your dreams at a price that works for you. We always recommend developing a master landscape plan that reflects your dream landscape and implementing the installation in phases that work with your timeline and financial needs.

Find Landscapers to Help Get the Job Done

Tired of reading all the DIY tutorials? We are here to help. With over 1 million home professionals on Houzz, you'll easily find the trusted Landscaper for your next project in Wilmington, NC.

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Outdoor Living Wilmington Nc

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Creative Living Furniture Dubai

Creative Living Furniture Dubai

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  Have a look at some of our most popular products. Featured Products Shop more

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  Creative Living Coline Corner Sofa Set can seat up to 5 people whilst the convenient corner shape optimises the use of your space. This set is main...

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Creative Living Furniture Dubai

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Second Hand Living Room

Second Hand Living Room

Moving can be stressful! And moving into a new space that needs to be completely furnished can be crazy making! But you don't have to bust your pocketbook or get lost in the IKEA maze just to make your new digs presentable. Here's how you can furnish your entire living room secondhand with a little DIY love:

The first step is to scour Craigslist, Goodwill, local second hand stores, trading sites like Yerdle or Lista, and neighborhood yard sales for secondhand items that might fit the bill, or shop your own home for old items that can be tweaked to suit your needs. If you're game, you can even go dumpster diving for some real unique (albeit likely dirty) finds! Try to be creative and look for good solid structure overaesthetics. And keep an open mind and a creative eye!

Seating

It's very important to look for secondhand seating with good bones. As long as a couch or loveseat has a good frame, it can easily be reupholstered (yes, even if you don't sew!)  if you don't like the fabric, or the covering is damaged in some way. If the padding and upholstery are still good, but you'd like to change up the color, you can easily paint upholstered furniture with a few supplies from the craft store.

If you're feeling especially crafty, you can build your own seating structures out of secondhand finds, like this bench made out of two broken dining chairs! Got a sweet tooth? Put those old candy wrappers to good use by recycling them into a chair! Or how about building a cushioned bench from an old coffee table? Got some old suitcases looking for a new life? Re-purpose them into kitschy luggage chairs! Make a new chair out of your old skateboards. Or swing by your grocery store for leftover pallets and make some amazing pallet furniture!

Tables and Consoles

Pallets aren't limited to re-purposing into seating, though! You can make coffee tables out of these versatile pieces of wood too.  Keep your eyes open for old windows left from a home renovation to make this cool window coffee table. Or re-purpose an old door into a great new side table. Why not take a walk out in nature to find the perfect tree stump to make a table? Or up-cycle broken chairs into side tables.

Decor

Decorating your home with secondhand items is truly only limited to your imagination! Search for stunning images to print and then hang them in dollar store picture frames spray painted to suit your style. Go on a nature hike and gather grapevines to make a grapevine wreath to hang on your wall. Scavenge the recycling bin for glossy magazines to turn into this lovely scrolled clock. Make this amazing terrarium with old picture frames! Or raid your office supplies toup cycle your hanging lamps with manila envelopes and chopsticks. Secondhand costume jewelry is cheap and easy to find. You can use them to create something stunning, like this beaded chandelier. Add color to your decor bypainting old glass vases.

Rugs

Gather some smooth rocks on that nature walk and make yourself a pebble mat! Or cover your floors for free (or cheap) with leftover carpet samples from your local home improvement store. Why not buy a bunch of cheap, ratty t-shirts from your local Goodwill and recycle them into this beautiful braided rug?

Shelves

An old vintage television becomes a cool bookshelf with a little DIY touches. You don't even need to buy shelves when you use the books to support themselves, like with this Invisible Book Shelf.

Remember, with a little creativity and some DIY mojo, you can up-cycle and re-purpose just about anything! What great up-cycling ideas do you have to furnish a living room secondhand?

For more Life, Animal, Vegan Food, Health, and Recipe content published daily, don't forget to subscribe to theOne Green Planet Newsletter!

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Second Hand Living Room

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Other Ideas For Formal Living Room

Other Ideas For Formal Living Room

 Photo Courtesy: [BakiBG/Getty Images]

There are many wonderful things about getting older, but going through the aging process also means you might start experiencing bodily fatigue, achy muscles and joint pain more often than you used to. Because of this, you might have difficulty moving and exercising. But you don't have to let that slow you down. It's vital for older adults to get regular physical activity — the Centers for Disease Control and Prevention recommends 150 minutes a week of moderate-intensity activity — but what if you want to gently ease into more movement without exacerbating aches and pains?

One way to get started is to practice chair yoga. Chair yoga exercises are a perfect way for you to stretch and get moving, all while you're safely seated in a chair — no need to get down onto the floor. This type of yoga can help loosen your muscles, improve circulation, build strength and even relieve stress. Even better? You can do it any time from the comfort of your own home.

Photo Courtesy: [SilviaJansen/E+/Getty Images]

Chair yoga, or sitting yoga, for seniors is a modified version of traditional hatha yoga to help relieve body aches and stay healthy in a safe and accessible way. Hatha yoga is a form of this type of exercise that's more gentle and more slowly paced with a focus on stretching and breathing. It's ideal for anyone who lives with pain that could make more complex yoga poses difficult, such as chronic pain, osteoporosis and multiple sclerosis. Additionally, chair yoga can also be ideal for people who spend long hours sitting in a chair.

Many seniors find their lives become sedentary with each passing year because movement may become more tiring, uncomfortable or painful. Practicing chair yoga regularly can provide a way to prevent or relieve those issues. It's a low-impact way to get the blood in your body flowing and stretch your muscles.

In terms of equipment, all you need for chair yoga is a stable, armless chair. Make sure the chair is resting on a flat, stable surface and that you're wearing comfortable clothes that allow for a generous range of motion. Chair yoga can also be ideal if you're a wheelchair user.

Benefits of Chair Yoga for Seniors

 Photo Courtesy: [RyanJLane/Getty Images]

Getting regular exercise can add years to your life and slow the aging process. However, many types of exercise can become more difficult to perform with age. High-impact exercises like weightlifting, running and other types of intense cardio can be particularly hard on your joints and muscles. Chair yoga provides a way to get your body moving without stressing your joints with hard impacts like running does. Practicing chair yoga for 20-30 minutes per session several times a week can provide significant health benefits.

First of all, it can help manage and reduce pain. One recent study from the Journal of American Geriatrics Society found that chair yoga effectively helped relieve pain associated with osteoarthritis. Furthermore, chair yoga involves stretching the neck, upper back, lower back, shoulders, arms, legs, knees and ankles without much impact on the joints. This not only reduces stiffness, tension and pain, but it can also help to improve mobility in the long run.

Another potential benefit is improved flexibility, which can make it easier to perform regular movements as you go about your everyday routine. Being flexible also can improve muscle coordination and posture and lower the risk of future muscle soreness and injuries. Chair yoga helps improve your strength and balance as well, meaning falls become a lot less likely. Having a strong body also increases your ability to withstand injury.

Chair yoga even has benefits for your mental wellbeing. As with traditional yoga, chair yoga involves a lot of deep breathing, which can help clear your mind similarly to meditation. This often results in reduced stress, a better mood, less anxiety and a calmer state of mind.

Try These Great Chair Yoga Routines

 Photo Courtesy: [Fitness With Cindy/YouTube]

There's no need to leave your home, join a gym or go to chair yoga classes at a fitness studio — plenty of outstanding chair yoga routines are available online. Some are written out with pictures, while others are instructional video workouts you can follow along with.

If you're unsure about the idea of following along with a chair yoga video, you can simply make your own routine consisting of exercises sitting in a chair. Here are some great options for all skill levels:

The Forward Bend Pose involves bending over so your chest is resting on your thighs and your hands are reaching towards the floor. If you can, place your palms fully on the floor. To get the most out of this stretch, hold for 30 seconds or more, taking slow, long, deep breaths.

The Chair Pigeon Pose is another great chair yoga stretch. Sitting up straight with your knees aligned above your ankles, bring your left ankle to your right thigh. If you can, try bending forward as low as possible to make the stretch more intense. Hold here for several deep breaths before doing the same pose with the opposite leg.

For the Chair Spinal Twist, begin by sitting sideways on your chair facing right. Twist your torso to the right while grabbing the back of the chair with both hands to anchor yourself in that position. Stay here for several deep breaths. Then, switch to the left side.

The simple Overhead Stretch starts with you sitting up straight in your chair, facing forward with your arms relaxed and hanging by your sides. As you take a deep breath in, slowly begin to raise your arms up towards the ceiling. Once they're fully extended upward, take a moment to engage your core and ensure your back is straight. Hold this position for a few seconds. Let out a long exhale while slowly lowering your arms back down. Repeat this a few more times.

You might find it easier and more convenient to follow an exercise video routine that provides instructions and demonstrates the different positions for you. There are plenty of free chair yoga classes and routines for seniors to choose from. Here are some that come highly recommended:

• Chair Yoga for Seniors With Adriene: Adriene is a master of making yoga fun and easy for everyone. In this 17-minute chair yoga video, she guides you through the moves slowly and clearly so that it's easy to follow along and enjoy learning the basics.
• Gentle Chair Yoga With Mary Beth Kealy: This gentle, stimulating 41-minute chair yoga practice is great if you want to spend a little bit of extra time stretching. The background of the video incorporates soothing, meditative music to make the experience especially relaxing.
• Chair Yoga for Lower Back Pain With Cindy: Cindy walks you through 18 minutes of sitting yoga for seniors. The stretches are specifically designed to ease lower back pain while helping you build strength at the same time.

Resource Links:

https://www.cdc.gov/physicalactivity/basics/older_adults/index.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3410195/

https://www.allinahealth.org/healthysetgo/move/exercise-is-key-to-living-longer

https://pubmed.ncbi.nlm.nih.gov/28008603/

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