| How to Do Toe Raises Posted: 12 Jun 2020 05:00 PM PDT The term "toe raises" is used to refer to two different exercises. In the first, you're only moving your toes. This exercise strengthens your feet and improves your balance.[1] "Toe raises" can also refer to an exercise in which you raise your body from flat feet up to your toes. This exercise is also called a "calf raise," and is used to strengthen your calves, ankles, shins, and feet. If you have an injury or other condition that affects your feet, talk to your doctor or physical therapist before doing any of these exercises.[2] [Edit]Strengthening Your Feet with Toe Raises - Start with seated toe raises. Sit on the edge of a sturdy chair with your knees at right angles and your feet flat on the floor. Sit up straight with your shoulders back. You can hold the side of the chair or rest your hands flat on your thighs. Then, raise your toes up off the ground as far as you can. Hold the position for 10 seconds, breathing deeply, then release. Repeat 20 to 30 times.[3]
- Seated toe raises are easier to start with because your feet are not supporting your body weight. Later, when your feet are stronger, you can move on to standing toe raises.
- This exercise is safe to do every day, or as needed if your feet are feeling stiff or sore. However, you shouldn't continue this exercise if it causes pain.
- Progress to standing toe raises with support. Use a sturdy table or the back of a sturdy chair to balance. Stand with your feet about hip-width apart and your back straight. Just as with seated toe raises, raise your toes off the ground, dropping your weight back to your heels. Hold for 10 seconds then release. Repeat 20 to 30 times.[4]
- Use the chair or table for balance, but be careful not to collapse into it or lean on it. Start by using 2 hands to maintain balance. With time, you can move on to just using one hand, then finally no hands.
- This exercise is generally safe to do every day, as long as you don't feel any pain while doing it. Once you progress to doing toe raises without support, you can even do mini-sets throughout the day, such as when you're cooking or brushing your teeth.
- Counter standing toe raises with heel raises. Standing tall, start by raising your toes and rolling your weight back on your heels. Hold that position for a full breath cycle, then slowly roll forward onto your toes. Return to a neutral, flat-footed position. Do 3 sets of 10 repetitions of this exercise. Focus on maintaining a smooth, controlled movement.[5]
- Combining these movements stretches and strengthens your entire foot by taking it through its full range of motion. You'll also strengthen your shins.
- This exercise is safe to do every day. However, you should stop if you feel any pain in your feet or shins.
- Try toe raises on one foot at a time. Doing basic toe raises on one leg at a time allows you to isolate and train each foot separately. This is helpful if one leg is stronger than the other, or if you've previously injured one leg, because it enables you to feel the difference between the two sides.[6]
- If one side is noticeably weaker than the other, you might want to add more repetitions with that side to bring it up to the same level as the stronger side.
- You can generally do this exercise every day. Use a wall to help maintain your balance and posture on one leg.
- Add a resistance band to strengthen your feet and lower legs. Sit on the floor with your legs straight out in front of you and loop a resistance band around the balls of your feet. Pull the resistance band taut, then try to flex your foot forward as far as it will go. Hold the flex for a breath cycle, then bring it back towards your body using a slow, controlled movement. Do 3 sets of 10 repetitions of this exercise.[7]
- If you don't have resistance bands, you can also work with a rolled-up towel or T-shirt looped around your feet.
- You can do this exercise with both feet at the same time or alternating feet. If you only do one foot at a time, bend the knee of the other leg so the foot is resting flat on the ground.
- Do resistance exercises 2 to 3 times a week.
[Edit]Trying Calf Raises - Raise up onto the balls of your feet to do a basic calf raise. Start in a standing position with your feet about hip-width apart and your back straight. Raise up onto the balls of your feet, or even your toes, keeping your back straight. Then slowly lower back down. Do 3 sets of 10 repetitions of this exercise.[8]
- When you first start out, you might want to use a table, counter, or sturdy chair to support your balance — especially if you're not accustomed to standing on your toes.
- It's easy to start pitching forward while you're doing this exercise. Make sure you're standing tall and your head is moving upward, not forward.
- This exercise is safe to do every day. You might also incorporate it as a warm-up or cool-down for your lower legs, either before or after aerobic exercise, such as running or biking.
- Alternate between your feet rather than doing both at the same time. Stand in front of a wall, about arm's length away. Press your palms against the wall for balance. Bend one knee to lift your foot off the ground, then roll up to the ball of your other foot. Lower and repeat. Do 3 sets of 10 repetitions of this exercise on each leg.[9]
- With this exercise, you have the option of alternating feet with each calf raise or doing all the repetitions with one foot and then switching to the other. Do it whichever way is easiest for you to keep up with.
- Stand on a step to drop your heels below your toes. When doing a calf raise, you can increase resistance without any equipment by simply standing on the edge of a stair or any stable raised surface. Keep your toes and the balls of your feet on the stair and allow the back half of your foot and your heels to hang off the edge.[10]
- Raise up on the balls of your feet the same way you did with a basic calf raise. You'll feel the burn in your calves because your heels are traveling a longer distance and gravity provides a little more resistance. Start with 2 sets of 5 repetitions and work your way up to 3 sets of 10 repetitions.
- Use this exercise as a progression of regular calf raises after they stop being challenging or providing the stretch you need.
- Hold a dumbbell in each hand while doing a basic calf raise. If a basic calf raise isn't providing much of a challenge, adding weight can make it more of a workout. Hold the same amount of weight on each side, even if you're only doing calf raises on one leg at a time.[11]
- You can add weight to any of the calf-raise variations as well — just make sure you can maintain balance while completing the exercise with correct form.
- If you need to use a wall or other structure to maintain your balance, you can use ankle weights to add resistance.
- Do resistance exercises 2 to 3 times a week. If you already have a strength-building resistance routine built into your exercise regimen, simply add this exercise to your existing routine.
[Edit]Warnings - Don't start any new exercise program without first consulting your doctor, especially if you have a recent injury or chronic health condition.
[Edit]References |
| How to Help Animal Shelters During the Coronavirus Outbreak Posted: 12 Jun 2020 09:00 AM PDT Many animal shelters have had to close to the public due to the coronavirus (COVID-19), which limits the number of volunteers and makes it more difficult to care for all of the animals. If you want to support your local animal shelter during these tough times, there are many things you can do to help. If you have the space and time to look after a new pet, you may be able to take one home even if it's only temporary. Otherwise, you can always see what sorts of donations you can make to support the shelter and their staff. [Edit]Taking Care of an Animal - Choose to adopt an animal if you want to keep it permanently. Many shelters are offering expedited or reduced-cost adoptions to make more room at the shelter for other animals. Adopting is also a great way to get a new companion if you're feeling lonely at home. Just make sure that you're prepared to take care of an animal long-term and that you'll be able to afford the cost of food, pet supplies, and vet bills in the future.[1]
- Your local shelter may not allow adoptions during the outbreak, but they may pre-approve you so you can adopt as soon as they reopen. Call them to find out their adoption policy.
- Be sure to choose a species or breed that fits well in your family and lifestyle if you plan on adopting. For example, if you have children, you may want a friendly and affectionate animal, such as a bulldog, golden retriever, or Labrador retriever for dogs and Maine Coon, Siberian, or Manx for cats.
- If you want a more independent pet, choose a cat instead of a dog since you won't have to let them outside throughout the day.
- Foster a pet if you only want to take care of it short-term. If you're under a stay-at-home order, you may have more time to take care of an animal that you wouldn't normally have. Many foster programs during the coronavirus only last for 2–4 weeks so you only have to take care of the animal temporarily. While it may only last for a short time, you may even be able to adopt your foster animal if you connect well with it and want to keep it.[2]
- Typically, you can foster around 1–3 animals from a shelter at a time but it may vary.
- Many times, the shelter will provide you with supplies to take care of a foster animal, but they may be limited due to the coronavirus.
- Even if you don't have the room for a larger animal like a dog or cat, you may be able to foster smaller caged animals, such as guinea pigs or rats.
- Call the shelter to see what animals they have available. Many people are looking to adopt or foster animals, so you may have to wait on hold for a few minutes. Tell the shelter what sort of animal you're looking for. The shelter may ask questions about if you've owned pets before or if you've had experience with animals to ensure you're able to care for an animal properly. Listen to the descriptions of the animals they have available so you can pick one that fits your lifestyle.[3]
- For example, avoid getting an active dog, such as a German shepherd or lab, if you won't be able to take it out for regular exercise. You may choose a smaller breed or a cat instead.
- If you currently have other pets, let the shelter know since some animals may not get along with others.
- Since many animal shelters have closed or reduced hours, they may have specific times where you can call them. Check their website or social media pages to see if they changed their hours.
- Many shelters also have websites with pictures and behavioral descriptions of the available animals so you can see what they look like and learn how they interact with others.
- Fill out an application for fostering or adopting. If the shelter thinks you're fit for adoption or foster care, they may ask you to fill out an application or paperwork online. Each shelter has its own adoption form, so only use one they send you or one that's on their website. Fill out all of the fields honestly, which usually includes your name, address, the type of home you live in, and any other pets you have. Submit the application through the shelter's website or email and wait to hear back from them to see if you've been approved.[4]
- You may not have to fill out another application if you've adopted or fostered animals from the shelter in the past.
- If you live with other people, make sure that everyone in your household is okay with you adopting or fostering an animal.
- If you live in a rental property, ask your landlord if it's okay for you to have a pet. You may need to make an additional deposit or pay an extra fee every month.
- Get basic pet supplies if the shelter doesn't provide them for you. While many shelters will provide supplies for foster care, you may need to buy some of your own if they don't have enough. Get food and water bowls, a bed, food, a carrier, treats, and some toys to help the animal feel more comfortable in your home. If you aren't sure what supplies you need, talk to the shelter since they can give you recommendations.[5]
- Call your local pet store to see if they're open. Otherwise, you may need to order the products online.
- If you're getting a dog, then get a collar, leash, and grooming brushes.
- If you're taking care of a cat, you will also need a litter box and cat litter.
- You may need cages, bedding, or food pellets if you're taking care of smaller animals, like rabbits or guinea pigs.
- Schedule a time with the shelter to pick up the pet. To limit the spread of coronavirus, many shelters are closed during their regular hours and will only complete adoptions and fosters by appointment. Choose a time earlier in the day so you have time to bring the animal home and let it get familiarized. Drive to the shelter to complete any additional paperwork and to pick up your new companion.[6]
- Avoid going out if you're feeling sick or have symptoms of coronavirus.
- Some shelters may be able to drop the animal off if you aren't able to pick it up yourself.
- Keep the pet away from outside people and pets. While coronavirus isn't known to transmit from animals to humans, it's still being researched so try to keep your distance from other pets and their owners. However, it's okay for your new animal to interact with pets you already have. When you let your animal outside, keep it on a leash or lead so it can't run away.[7]
- If you end up getting sick with COVID-19, avoid petting, snuggling, or sharing food with your animals, and wash your hands before and after you interact with them.
[Edit]Donating Your Time and Supplies - See if you can volunteer at the shelter to help out. If you're feeling healthy and haven't been exposed to coronavirus, you may be able to assist the animal shelter with their day-to-day operations. Call the shelter and ask if they're accepting volunteers and how you can help them out. They may have you fill out an online application or schedule a time for you to come in so they can meet you.[8]
- Many shelters aren't accepting volunteers to help limit the spread of coronavirus, so always call ahead or check the shelter's website.
- Check if your local shelter has a wish list of supplies they need. First, check the shelter's website to see if they have links to a wishlist since they may have picked out specific items that they need. If you don't see a wishlist on their website, try giving them a call and asking to see if they're running low on supplies or what they could use the most.[9]
- Buy cleaning supplies to help keep the shelter sanitary. On top of cleaning up after the animals, shelter employees also need to disinfect to limit the spread of coronavirus. Get cleaning products that have been certified by the EPA to kill COVID-19, or look for a solution that has at least 70% alcohol. You can also send paper towels, cleaning cloths, and garbage bags so the shelter doesn't run out and get messy.[10]
- Get pet food to help feed the animals. Try calling your local shelter to see what kind of food they need the most. Choose a variety of dry dog and cat foods, wet canned foods, and milk or formula for kittens and puppies. If the shelter also takes care of small animals, like rabbits and guinea pigs, pick up some food pellets or feed as well.[11]
- Avoid giving pet food that's already been opened or used so you don't spread any form of contamination to animals in the shelter.
- Give clean blankets and towels to help comfort the animals. Animals in shelters can sometimes feel stressed or anxious, but soft blankets and towels can make them more relaxed. You can buy new blankets or wash some old ones you have at home before donating them. Opt for fleece or plush fabrics to make the animals feel the most comfortable.[12]
- Some shelters may not accept blankets or towels to help limit the spread of coronavirus. If you find some old ones in your home, save them until the shelter reopens to the public before donating them.
- Collect toilet paper and paper towel tubes to use for small animal toys. Rabbits and guinea pigs love to chew on things, and cardboard tubes are perfect for enriching their lives. After you use the last sheet of toilet paper or paper towel, save it in a shoebox or another container so you can collect them. Once you have a full box, donate it to the shelter so the small animals can have toys too.[13]
- Some cats and dogs will also play with cardboard tubes, but call your shelter ahead of time to see if they allow them as donations.
- Make homemade toys if you want to do something crafty. Even if you don't have money to spend on new pet supplies, you may be able to reuse old materials as pet toys. For example, you can tie strips of fleece through the holes of a rubber sink mat to make a snuffle mat for dogs and cats to sniff around in. You can also sew small fleece pillows with some catnip inside to keep cats entertained.[14]
- If you don't have time to make toys, you can also buy them from a pet store or online.
- Send the supplies directly to the shelter to help limit physical contact. Look up the address for the animal shelter and use it as the shipping address for any online orders. Otherwise, send your items in a care package using the post office or a delivery service. That way, you don't have to leave home or put yourself at risk of getting coronavirus.[15]
- Some animal shelters have outdoor drop-offs so you can take the supplies there yourself. Call the shelter to see what delivery method they'd prefer.
- Look for an online donation page if you'd rather give money. Even if the shelter isn't accepting physical donations, they may still have options to support them financially. Look on their website to see if there's a link that says "Donate" or something similar. Give as much money as you're comfortable with to show your support and help keep the animals safe.[16]
[Edit]Warnings - Although it hasn't been reported that pets can catch COVID-19, it's still recommended to limit your contact with animals if you have coronavirus just in case. If you feel sick, avoid contact with any pets, which includes petting, snuggling, sharing food, and being kissed or licked. If you're the only one able to take care of your animal, wash your hands before and after interacting with it.[17]
[Edit]References |
| How to Disinfect Public Surfaces Posted: 12 Jun 2020 01:00 AM PDT Keeping yourself safe from bacteria and viruses is always important, but especially now during the COVID-19 outbreak. Whenever you go out in public, you'll encounter bacteria and viruses everywhere, especially on the surfaces you touch. While your body's immune system can fight off many of these infections, you can take extra steps to protect yourself by disinfecting public surfaces. With some portable cleaning products, you can quickly wipe down surfaces and keep germs off your hands. [Edit]Using the Right Cleaners - Use undiluted alcohol to kill most germs. Isopropyl alcohol at a 70% concentration can kill most germs, including the COVID-19 virus. Get a bottle from any pharmacy or supermarket and apply it to the surface you want to clean. Let it sit for 30 seconds and then wipe it away with a paper towel.[1]
- Try loading the alcohol into a small spray bottle to carry around with you. Be careful and make sure not to spray it on anyone while you're cleaning.
- Use the alcohol undiluted, otherwise it won't be strong enough to disinfect properly.
- Make a 1% bleach solution for deeper cleaning. Bleach is a stronger cleaner used in hospitals and other commercial settings. Dilute it by mixing 1 part of bleach with 99 parts of water. Mix and load the solution into a small spray bottle to use on surfaces.[2]
- If you're using a bucket to clean, add of bleach and then fill the rest with water for a 1 to 99 solution.
- Never mix bleach with anything except water. Other chemicals could create toxic fumes. Don't use it undiluted.
- Bleach can stain fabrics, paint, and some plastic, even if it's diluted. Only use it on metal or tile.
- Let the bleach solution sit for 10 minutes before wiping it off from the surface.
- After 24 hours, homemade bleach solution will lose potency and expire. Once this happens, discard the remaining solution by pouring it down the drain.[3]
- If you're cleaning a contaminated surface, like one with blood or feces on it, use a 1 to 49 parts mixture instead. For the bucket, add of bleach instead of .
- Apply undiluted hydrogen peroxide for another cleaning method. Peroxide is also effective in killing bacteria and viruses, including COVID-19. It's widely available from pharmacies or supermarkets. Apply it to surfaces undiluted and wipe it off with a paper towel.[4]
- The peroxide might foam a bit when it hits air. Don't worry, that's normal.
- Peroxide is gentler on surfaces than bleach, but it can discolor some fabrics. Only use it on hard surfaces like plastic, metal, tile, or wood.
- Use commercial cleaners that have alcohol, peroxide, or chlorine. There are many commercial cleaning products available, like Lysol and Clorox. The advantage of commercial cleaners is that they usually smell nicer than plain alcohol or bleach, and are also less likely to damage surfaces. The strongest types include alcohol, peroxide, or chlorine, which are effective for killing most bacteria and viruses. Get a product with these ingredients.[5]
- Most Lysol and Clorox products are EPA-approved disinfectants. You can't go wrong with these.[6]
- Always follow the application instructions on any products you use.
- Keep disinfectant wipes in your pocket or handbag. Many companies make disinfecting wipes in small pouches, and they're perfect for disinfecting surfaces when you're on the go. Get a small container that you can leave in your bag, pocket, or car and access easily.[7]
- Look for products that have hydrogen peroxide, alcohol, or chlorine compounds as active ingredients. These are most effective for disinfecting surfaces.
- Baby wipes or flushable wipes are not disinfectants. Only get products that the EPA has approved for disinfecting.
- Use disinfectant spray if you don't need something portable. Most of the companies that make disinfectant wipes also make sprays that use the same ingredients. These are useful around the home, office, or other places where you don't need portability. Remember to keep paper towels or napkins nearby to wipe down anything you spray.[8]
- This is a good option for your office. You can keep the spray there and save the portable wipes for when you're on the go.
- You can also load a plain disinfectant like alcohol into a spray bottle for a homemade version.
- Avoid mixing your own cleaning products or using natural remedies. Some websites claim that essential oils and other natural products are good disinfectants. However, they are not effective and won't kill all of the bacteria and viruses on surfaces. Avoid these products and only use EPA-approved disinfectants.[9]
- Some products reputed to act as disinfectants are tea tree oil, vinegar, and vodka. None of these are effective.
[Edit]Wiping Down Surfaces - Apply the cleaning fluid to the surface and let it sit as long as the package recommends. Whether you're using wipes or spray, simply take your cleaner out and apply it onto surfaces. Different solutions take varying amounts of time to disinfect the surface, so let it sit for the appropriate time before wiping it off.[10]
- Let bleach solution sit for 10 minutes. This makes it less practical to use on-the-go, but good for locations that you'll be at for a while.
- Alcohol and peroxide should sit for 30-60 seconds. This makes them more practical for on-the-go use.
- Commercial cleaners have different instructions for how long they should sit. Lysol has to sit for 1-3 minutes, for example. Check the directions on the product you use.
- If you're using a spray, be careful and courteous. Don't let any of it drip onto the floor or spray someone nearby.
- Wipe off the cleaner in a circular motion. After the fluid sits for the recommended amount of time, you can wipe it off. Use a clean paper towel and wipe in a circular motion to work off any remaining germs.[11]
- If you used a wipe, you can let the fluid evaporate on its own without wiping it off. If the surface is too wet, then dry it with a clean paper towel.
- Wear gloves if you're cleaning large or very dirty surfaces. If you're cleaning a countertop, table, or similar large area, or a surface is very contaminated, then you could get germs or chemicals on your hands. Put on a pair of disposable rubber gloves when cleaning these surfaces and leave them on until you're finished. When you're done, throw them in the trash.[12]
- Don't touch anything with your contaminated gloves or you could spread germs. Pull them off without touching your skin with the outside of the glove. Follow the CDC guidelines on safely removing gloves here: https://www.cdc.gov/vhf/ebola/pdf/poster-how-to-remove-gloves.pdf.
- You could also use reusable gloves, but make sure you only use those gloves for cleaning. If you use them for other tasks, you could spread germs around.
- Throw the wipes in a marked trash can. When you're done cleaning the surface, find the nearest trash can and throw the wipe or paper towel in. This prevents litter and pollution.[13]
- If you're in a hospital or similar medical building, there may be specific bins for used cleaning supplies. Keep an eye out for one of these.
- Don't throw paper towels or wipes into the recycling bin. They're soiled with chemicals and can't be recycled.
- Wash your hands as soon as you can afterward. Disinfecting surfaces helps you avoid germs, but it isn't a replacement for washing your hands. When you can, go to the bathroom and wash your hands. Lather your hands up with soap and water and scrub for 20 seconds. Remember to cover the front and backs of your hands up to your wrists, as well as your fingernails and between your fingers.[14]
- Washing your hands after disinfecting is also important because some of these chemicals will irritate your skin if you leave them on without washing them off.
- Do not touch your face at all until you've washed your hands thoroughly. You could spread germs or chemicals to your face.
[Edit]Disinfecting the Right Things - Clean high-touch surfaces like shopping carts and faucet handles. If you're out in public and need to use something that lots of other people use too, be sure to disinfect it first. Shopping carts, taps or faucets, elevator buttons, railings, and water fountains are all commonly-used items that could have germs on them. Sanitize the item before touching it and wash your hands after using the item, too.
- Wipe down doorknobs, handles, and light switches before touching them. Places that people touch often are usually the dirtiest. Doorknobs, handles, and light switches are some of the dirtiest public places because people touch them all day, and many probably haven't washed their hands. Disinfect these surfaces before you touch them, or wash your hands soon afterward.[15]
- If you work in an office, it's a good idea to wipe down the doorknobs at the end of every day to keep them clean.
- Sterilize any handles on public transit that you grab. Surfaces on public transit are usually very dirty, so you should disinfect anything you touch here. In particular, wipe down any handles or bars that you have to hold on to during the trip.[16]
- Public transit might be crowded, so be courteous if you're wiping down a surface. Work fast and don't drip fluid on anyone.
- Disinfect any devices with a touch screen. ATMs, credit card machines, or self-checkout machines all have touch screens that many people use. Disinfect these surfaces before you use them.[17]
- Never spray any cleaning fluid directly onto a touch screen; excess moisture can cause expensive damage. Instead, dampen a paper towel with 70% alcohol solution or another disinfectant.
- Make sure the touch screen is completely dry when you're done.
- If you don't have any disinfectant handy, use the touch screen anyway; afterwards, clean your hands with soap or hand sanitizer.
- Clean keyboards and mice before you use them. Both at home and at work, computers usually hold a lot of bacteria. Protect yourself by wiping down the keyboard and mouse before you start working.[18]
- Don't spray any cleaning fluid directly onto a keyboard or the moisture could damage the electronics. Either use a wipe or spray a little cleaning fluid onto a paper towel.
- Sanitize any items that you share with others. Whether in the office or at home, there are probably several items that you share. These might include phones, pens, remote controls, highlighters, and any other loose items. Always give these a spray or wipe before you use them, and then wipe them down again when you're finished.[19]
- Avoid using disinfectants on anything that might be used or touched by children. Most disinfectants are toxic, so soap and water should be used instead.[20]
- Until the COVID-19 outbreak passes, it's best to stop sharing items just to be safe. If you can't avoid it, then disinfect items that others have touched.
- Use a light spray on soft surfaces. Fabrics or other soft surfaces on chairs or couches are a bit more difficult to disinfect. You can use the same products you'd use on other surfaces, but only use a small amount so you don't soak the fabric. Apply a light spray or gentle rub from a disinfecting wipe. Let the cleaner sit, then wipe the surface dry with a paper towel.[21]
- Contrary to what you might think, the COVID-19 virus, and most other viruses, don't live very long on soft surfaces. You're more likely to pick up viruses from solid surfaces like doorknobs.[22]
- If you don't have time to disinfect every surface you encounter, then wear disposable gloves when you're out in public. Make sure you dispose of them when you get home.
- Remember that a visual check is not a good judge on whether or not you should disinfect a surface. Bacteria and viruses are microscopic, so a surface can be infected even if it doesn't look dirty. It's best to disinfect all surfaces that people touch often.
- Clean your phone often as well. Bacteria and viruses can colonize this surface as well.
[Edit]Warnings - Although there are germs everywhere, you shouldn't let that stop you from going outside or enjoying your life. If you find yourself avoiding public places because you're afraid of germs, you may have some kind of phobia. Consider speaking with a therapist to overcome your fear.
[Edit]Related wikiHows [Edit]References |
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