Jane Fonda and Richard Simmons were pushing people in video workouts way back in the early 1980’s. Exercise. The good news is that muscle mass can increase at any age in response to exercise. Improves posture, allows for more efficient breathing and circulation. Benefit: Improves upper body strength and endurance for lifting and carrying, opening doors and drawers. Also allows for efficient breathing and circulation. Come see how Acts can help you get more out of life. Improves rounded shoulder posture often attributed to using computers, tablets or texting posture. Full screen is unavailable. Improves ability to recover from loss of balance. Her work has appeared in USA Today, the San Francisco Chronicle, The New York Times, and in professional journals and trade publications. The study also found that age has the least effect on fitness level for people who exercise regularly at high intensity. Benefit:Â Improves upper body mobility for reaching to the sides, improves rounded shoulder posture often attributed to using computers, tablets or texting. Benefit: Improves upper body mobility for reaching forward, decreases muscular tension in the neck and shoulders associated with stress. It’s at this point many seniors turn to prescriptions, assistive medical equipment, or even in-home assistants to help them perform daily activities. Lastly, exercise selection for seniors is specialized. Instead of doing crunches, seniors should try some simple planks and leg lifts to strengthen the core. Big Gulps and Little Bites. Moderate exercise is recommended for good physical and mental health. 10 Ideas for Physical Activity & Exercise for Seniors with Dementia Keeping active can improve the well-being of seniors with dementia. The tightrope walk is a highly-recommended exercise for boosting balance, posture, and core strength. FYI this recumbent bike was the #1 pick in our list of best recumbent exercise bikes for seniors. Benefit: Improves lower body strength and endurance to get out of a chair, climb stairs and walk. May also improve posture and reduce low back pain. Improved cardiovascular health is essential for reducing the risk of heart attacks and improving your overall quality of life. Lift and lower your legs 20 times. This group had a drop in fitness of 5% over ten years. The Best Exercise Machine for Over 70 Years of Age. If you're already active, you may find it useful to know that 75 minutes of vigorous activity over a week is as beneficial as 150 minutes of moderate activity. The amount of reps and sets are determined by your training goals. Know your cues. Gently lean to the opposite side to increase the stretch. Find out how exercise can support physical and mental health from the Physical Activity Guidelines for Americans, 2 nd edition pdf icon [PDF-15.2MB] external icon Move More and Sit Less Older adults should move more and sit less throughout the day. Abdominal Bracing. Endurance exercises for the elderly include brisk walking, stationary bike riding, running, low impact aerobics, swimming, water aerobics, cycling or any exercise that makes you breathe faster and your heart to speed up. Benefit: Improves lower body mobility for walking, climbing stairs, getting out of a chair, improves ability to recover from loss of balance and possibly reduces low back pain.Â, Benefit: Improves lower body mobility for walking, climbing stairs, getting out of a chair. The age cohort of those 75 and over is one of the fastest-growing segments of the American population. Extremely comfortable and quiet, this is a top-of-the-range recumbent exercise bike designed for those serious about increasing their levels of physical activity. Balance exercises can potentially help reduce the risk of falls in older adults. Treat walking sessions like any sport -- maximize your gains by lowering your risk for injury. Best Home Exercise Equipment For Seniors. Start by checking in with your health-care provider for an all-clear, lace up a decent pair of sneakers, grab a willing friend and burn some rubber on a neighborhood sidewalk or at the mall. You can make this exercise more challenging by keeping your arms across your chest. 85% of seniors between 65 years old and 69 years old report no problems with self-care or walking. Functional movements are key, as are exercises that focus on more than one muscle. Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group. Researchers at the University of Otago in New Zealand found that aerobic exercise boosts scores on mental tests for the elderly, but that stretching and toning classes didn’t yield the same results. This is recommended for seniors as well. Many seniors have difficulty maintaining balance as they age, and stairs cause over half of all falls. If you need to hold onto something, do this exercise in front of a counter. With advanced age comes an increased mandate to preserve or improve fitness with an exercise program. Constipation is an issue that many older adults deal with on a regular basis. Walking, especially brisk or vigorous walking, supplies important benefits for the fit and not-so-fit who want to age more gracefully. Take both arms and both legs out to the sides and back in. Benefit: Improves upper body mobility for reaching overhead, improves posture and allows for efficient breathing. Fitness is important at every age. Stretching just makes you feel better âThe older we get the more likely we are to be tight and have our muscles pull onto our skeletal structure and throw us out of whack,â says fitness trainer Joel Harper, author of Mind Your Body. Read our articles below: What is the Acts Lifestyle? If you have enjoyed a lifetime of vigorous physical activity, you should carry on doing it in a way that suits you now, provided you stick to … Hold your heel in your hand to increase the stretch in the front of your thigh. Balance exercises are so important for older men over the age of 55 to help enhance proprioception awareness, coordination, maintain muscle activity and tone, and prevent against falls and the resulting injuries. It is important to locate physical activities that are pleasurable and safe for the persons capacity level. Remember, exercises for the elderly training will only show benefits if it is done regularly with the correct duration, frequency, and intensity. Win points by hitting a shuttlecock over a net with a special racquet, forcing the opposing player(s) to miss the shuttlecock or hit it out of bounds or into the net. Rotate to the right as if looking over your right shoulder. â¦ Put your hands behind the knee of the bent leg. Keeping active can improve the well-being of seniors with dementia. Exercise 11: Toe Lifts. Time yourself starting when you hit your stride, and the extra warm-up period turns into bonus fitness minutes. Stair Climbs. Benefit: improves hip mobility for balance, walking, avoiding obstacles and possibly reduces low back pain. Ok, here it is. Regular exercise, even in small amounts, can improve mood, relieve stress and improve health. One major problem that elderly encounter entails getting up and down, and it’s during these times that they lose balance and suffer falls. If you are an older adult, exercise can help you live a longer, healthier life. Try new things. Men over 70 can benefit from aerobic exercises such as swimming, biking and walking. Those videos can still be good exercise for seniors over 75 or any age. Many seniors have difficulty maintaining balance as they age, and stairs cause over half of all falls. Bend your elbow and bring fingers toward the back of your shoulder. Another low-impact form of exercise, cycling is ideal for those who want to increase their leg strength, but canât run or engage in other high-impact sports due to osteoporosis or joint issues, Dr. Shin says. Alternate lifting knees as if marching in place. Exercise 1: Single Limb Stance. Those precautions include: Stay hydrated. Exercise is crucial at any age, but this at-home workout for seniors will help you improve your balance, mobility and strength, with minimal equipment. Stretching exercises help reduce stress, improve flexibility and just generally help us all the way around. ... And if youâve tried a combination of dietary changes, exercise, and over-the-counter remedies and your older adult isnât getting any relief, see the doctor to rule out other medical â¦ Hereâs how you do this one: stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Exercise may help seniors keep from being slouched over since the back muscles and chest muscles will be more balanced with exercise. This strength training exercise for seniors also improves balance. These volunteers were all between the ages of 65 and 75 and, like many Finns, healthy and physically active. At the end of the study, there was an increase in thigh â¦ Strap on a pedometer... Athlete's Attitude. Physical activity and exercise can help you stay healthy, energetic and independent as you get older. The subjects were tested after interludes of regular aerobic exercise, typically brisk walking sessions over a period of months. But what are the best exercises for seniors?Â At Acts, we have fitness trainers at every one of our retirement communities throughout the Eastern United States who help residents stay fit. As 2020 nears an end, there is much optimism for a brighter year ahead. For the most part, pre â¦ Click here to find out all the advantages that could be at your fingertips. Use your opposite hand to gently push your elbow backward. If youâre an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. The Centers for Disease Control and Prevention, or CDC, recommends 150 minutes of moderate-intensity aerobic exercise, or 75 minutes of vigorous-intensity aerobic exercise for older adults weekly. Here are a few reasons for that. Drop the knee of the leg toward the front of the chair, down toward the floor. Turn to the other side and repeat with the opposite leg. Stretching exercises can help improve flexibility and potentially lower your risk of injury. Sit up straight toward the front edge of a chair. Itâs also a pretty simple activity for seniors. Seated exercises are perfect for seniors with limited mobility or difficulties with balance. Slide the leg backward to increase the stretch in the front of the thigh. But, you don’t have to worry about this anymore; at least not if you commit to doing chair squats regularly. Also the back muscles will be strengthened so it will prevent the chest muscles from pulling the body into a slouch. Improves ability to recover from loss of balance and possibly reduces low back pain. If playback doesn't begin shortly, try restarting your device. For many ambulatory seniors, walking is a preferred aerobic exercise since no equipment is involved and walking can be done both indoors and outdoors. Benefit: Improves torso strength and endurance to maintain balance while reaching, twisting and walking. Point fingers up (arms will resemble a goal post). Endurance exercises for the elderly and seniors or activities should be performed at least 2 times per week. Instead of doing crunches, seniors should try some simple planks and leg lifts to strengthen the core. Benefit: Improves hip mobility for balance, walking, avoiding obstacles and possibly reduces low back pain. Start by sitting tall in a chair. 5. It ends with an extensive list of additional resources. Resistance training (i.e., exercises that build or maintain muscle strength) is an extremely important kind of exercise for seniors and older adults. Sign up today to receive the latest Acts news! The age cohort of those 75 and over is one of the fastest-growing segments of the American population. At three-quarters of a century, you can still walk yourself into a better brain. But â¦ Seniors over age 75 who exercise reap its many health benefits. âFor people over the age of 90, you want to focus on workouts that help you build strength in your muscles, increase mobility and improve your balance.â As a former personal trainer who worked with seniors, I recommend the leg press machine, as itâs one of the easiest exercises for the frail elderly to perform. There are many benefits of exercising when you’re a senior, including: It improves your strength. Chair Aerobics for Cardio. The average 65-year-old can expect to reach her 85th birthday, and the average 75-year-old will live to age 87. ... 75. Standing straight, lift your right knee as high as you can. Benefit:Â Improves ankle mobility necessary for walking, climbing stairs, walking on different surfaces (grass, gravel, carpet etc.). Lose weight. Try to do seated jumping jacks like that for 10 seconds. This exercise will strengthen your abs and other core muscles, such as your glutes. You can make this exercise more challenging by keeping your arms across your chest. Time waits for no couch potato. Bend your knee, lifting your heel toward your buttocks. Stand up slowly, keeping your weight on your heels. Tricep Stretch | Upper Back Stretch | Chest Stretch | Side-to-Side Stretch | Standing Quadriceps Stretch | Torso Rotation | Standing Calf Stretch | Sitting Quadriceps Stretch | Sitting Hamstring and Lower Back Stretch | Hip Rotator Stretch | Sitting Knee to Chest Stretch. Stand close to a chair, wall or table for support if necessary. Put your hands behind one knee and gently pull your knee toward your chest. The Advantages of Walking Up Hills to Exercise, Beth Israel Deaconess Medical Center: Women Can Improve Heart Health While They "Walk and Talk", University of New Mexico: The Age Antidote, NHS Choices: Physical Activity Guidelines for Older Adults, Psychonomic Bulletin & Review: Benefits of Regular Aerobic Exercise for Executive Functioning in Healthy Populations. Benefit: Improves lower body mobility for stepping to the side, avoiding obstacles, getting out of the car. Chronic constipation is a common issue for seniors. More specifically, numerous studies have shown that resistance training effectively builds and maintains muscle strength and mass, and preserves bonâ¦ Videos... 3. This simple exercise not only strengthens the legs and arms, but also works on improving balance, posture, aerobic endurance and the flexibility of the shoulders and â¦ Marching is a great balance exercise for seniors. Benefit: Improves cardiovascular fitness, coordination, lower body muscular strength and endurance, abdominal strength and endurance and seated balance. Pull arms along the side of the body as you squeeze shoulder blades together. Jump in or stick a toe in but try to log at least 10,000 steps a day. Not only are seniors getting over an illness, but the hospital physician likely has also added some prescriptions and other orders to the discharge instructions. Warm up with a slow start and gradually increase the pace until you are jogging, or ambling, at full throttle. The study also found that age has the least effect on fitness level for people who exercise regularly at high intensity. We want your heart to make improvements in its aerobic fitness which requires training at least in the 50% to 75% range of your maximum heart rate. Abdominal Exercises for Seniors: The Big 7 1. Marching back and forth on a gym machine or running up and down long flights of stairs are bad exercise options for seniors. Contents ACKNOWLEDGMENTS i PREFACE An Exercise Program for You iii CHAPTER 1 The Power of Strength Training 1 CHAPTER 2 Making Change 4 CHAPTER 3 Getting Motivated 7 CHAPTER 4 Starting Your Journey: 6 Simple Steps 13 CHAPTER 5 Getting Stronger: A 3-Part Program 32 CHAPTER 6 The Courage to Progress 70 CHAPTER 7 Staying on Track: Your 12-Week Workbook 74 … 5 Ways to Beat Post-Retirement Depression, What You Should Know About Age-Related Memory Loss, The Importance of Socializing for Seniors, 7 Ways Living in a Retirement Community Benefits Senior Health. There are no official fitness guidelines for older adults, but the basic exercises for senior are the same at every age. But as we get older, itâs especially important to continue exercising. To assure safety, use the wall for support. Exercises for People Over 70. By the year 2030, 20 percent of the U.S. population will be older than 65 years.1 Lack of … Slowly move shoulders in a circle backwards. Hold on to a chair, wall or table for support. Do 10-15 repetitions (avoid circling the shoulders forward). Whether you're a shuffler or a sprinter, get out there and get moving. Limitations in our functional activities generally increase as we age. With local print directories in 14 major US cities , we are the #1 publisher in the nation for boomers, seniors, and healthcare professionals. David Jacobs, co-owner of Level 3 Fitness in Denver, CO provides instruction on how these exercises can be done at home and without weights. The Best Exercise Machine for Over 70 Years of Age. Finish up with a few gentle stretches to keep your leg muscles limber and get the kinks out of your back and shoulders. This is true for older adults, too. Experts say seniors should aim to be as active as possible. âThe ideal weekly workout should consist of at least 30 minutes of moderate to vigorous aerobic activity, such as brisk walking and muscle strengthening exercises , at least two days each week,â says Dr. Zachary Rethorn , a physical therapist with experience supporting older adults. 10 Minute Easy and Effective Chair Exercises for Seniors; Chair Yoga for Seniors: Reduce Pain and Improve Health [Video] 3 Easy Tai Chi Videos for Seniors Prevent Falls, Improve Balance and Strength; Daily Care. Improves rounded shoulder posture often attributed to using computers, tablets or texting. Then, slowly raise your left foot off the floor. Drink plenty of water before, during and after you exercise. WATCH THE VIDEO above for 3 easy-to-do exercises that every senior over 75 years old should perform weekly to improve balance and stability. Active Aging. However, it is possible for seniors to over-exercise. When choosing an exercise equipment for the older person, you got to be more careful. David Jacobs, co-owner of Level 3 Fitness in Denver, CO provides instruction on how these exercises can be done at home and without weights. For an exercise that's easy on the joints, consider swimming and other aquatic exercises. What Are the Benefits of Sports & Physical Activities? Lower it, then lift the left leg. For seniors, regular exercise can improve or perhaps prolong life. Improves ability to recover from loss of balance. You can bundle those minutes into a half-hour session five days a week or break it up into 10-minute hikes as often as your schedule or endurance level permits. Read ourÂ Winter 2020 Edition to get the latest on Acts, its communities and residents! University of New Mexico exercise science professor Len Kravitz reports that regular physical activity for seniors, 65 to 75 and up, can reduce risks for cancer, heart disease, type 2 diabetes, hypertension, obesity, osteoporosis, osteoarthritis and high cholesterol. To assure safety, use the wall for support. Benefits of the enhanced executive function included better performance in tasks associated with driving, and improved ability to handle independent living. What exercises should a 75 year old be doing? If you're fit and mobile, you can and should exercise every day. In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity. Long naps can leave you feeling groggy and may make it harder to fall asleep at night. Check out a huge variety of games for seniors, including board games, video games, card games, dice games, word and number games, indoor games for large groups, and outdoor games. © Copyright 2020 Acts Retirement-Life Communities, Inc. As 2020 nears an end, there is much optimism for a brighter year ahead. Walking is one of the easiest, most accessible exercises for seniors and, at age 75, you could be adding years to your life and prolonging vigor and independence with a daily stroll. Lift your left hand over your head. According to Harvard Medical School, regular exercise promotes an older adults ability to walk, bathe, cook, eat, dress, and use the restroom. Below, I have chosen 10 exercise equipment for seniors that they can use at home. Find out how a Tryon Estates friendship conquered a 70-year fear of the water. Lift heels while keeping toes on the floor. Exercise at Age 75: How Much Walking? Seniors are urged to exercise regularly, which boosts health and mood. The number of older Americans is expected to double from 35 to 70 million over the next 25 years. Unfortunately, as people age, their inactivity increases. It does require assembly, which will take two people 45 min – 1 hr. 4 Key Issues â Muscle Building For Seniors. Studies analyzed included populations from 18 to 79 years old and 60 to 90 years old and showed that participants improved cognitive function for working memory, task switching, selective attention and other mental abilities. Examples of vigorous activities: jogging or running; aerobics ; swimming fast ; riding a bike fast or on hills ; singles tennis ; football WATCH THE VIDEO above for 3 easy-to-do exercises that every senior over 75 years old should perform weekly to improve balance and stability. In an important study of weight lifting and older adults conducted with 100 male and female residents of a nursing home in Boston (age range: 72 to 98 years of age; average age 87), subjects lifted weights with their legs three times a week for 10 weeks. Benefit: Improves lower body mobility for walking, climbing stairs, getting out of chair. If you have any medical complications please consult a doctor before â¦ We just try to concentrate on the over 75 crowd because that is who we mostly cater to in our assisted living homes. â¦ Exercises for seniors over 70 include cardio activities, strength training and balance classes. Rotate slowly to the right and to the left. Jump in or stick a toe in but try to log at least 10,000 steps a day. Stand as if you are on a tight rope with your right foot about 12 inches in front of your left foot. Pushups: This exercise works the same muscles as the chest press, but it also stretches them while training the core muscles to stabilize your torso and protect your lower back. Exercises for seniors over 70 include cardio activities, strength training and balance classes. Sit toward the front of a chair with feet shoulder width apart. The good news is that muscle mass can increase at any age in response to exercise. Benefit: Improves lower body strength, endurance, mobility and balance necessary for getting out of chair, getting out of the car and getting out of bed. Learn more. We spoke with them regarding the most beneficial exercises for older adults: Â Stretching Exercises | Seated Exercises | Balance Exercises. Building and strengthening muscle helps to maintain normal mobility and reduce physical disability, thereby improving overall physical functioning. Staying fit and healthy is essential at any age. For seniors, it’s especially helpful to know walking will do your body a lot of good. 17. Thereâs a wide selection of exercise or physical activity you can undertake from swimming, dancing, cycling, â¦ If you’re looking for a balancing exercise for seniors, the squat is an excellent choice. Hold that position for ten seconds. Best Exercises for Seniors by Type Stretching Exercises | Seated Exercises | Balance Exercises. Crawford has a degree in theater, is a certified Prana Yoga instructor, and writes about fitness, performing and decorative arts, culture, sports, business and education . Acts offers plenty of educational information to help you make a decision for retirement. Because only a few lifts are being performed, isolation exercises would be inefficient and therefore inappropriate. Feel More Limber: Stretching Exercises for Seniors. As you know there is a lot of exercise equipment available on the market, but most of them are mainly for young ones. Strap on a pedometer or just follow the recommendations of the Centers for Disease Control and Prevention and Britain's National Health Service -- both advocate 150 minutes of moderate-intensity aerobic exercise, such as brisk walking, weekly for older adults. ... 2. Read on to find 14 exercises seniors can do to improve their balance. Itâs best to start off with a simple balance exercise for seniors. Health policies continue to advocate cycling as a perfect exercise for seniors and numerous studies show positive results. For some seniors over age 70, using the treadmill or rowing machine is just fine, but for others, those are too difficult. Seated Chest Press machine Standing two arm cable row Seated two arm DB Scaption Stability Ball Wall Squats Cardio on an Elliptical Trainer © 2019 www.azcentral.com. Read on to learn how to perform these various senior exercises, as well as their benefits. 5. This exercise requires no equipment at all. By age 75, one in three men and one in two women fail to engage in adequate physical activity. How to Improve Yourself Mentally and Physically, Dynamic Warm-Up Exercises for the Quadriceps, Privacy Notice/Your California Privacy Rights. If playback doesn't begin shortly, try restarting your device. Senior Directory is proud to provide up-to-date information on senior housing, home care, and over 70 categories of services throughout the United States. The Australian Physical Activity Guide for Older Australians doesn’t recommend you exercise to this level, but it’s OK if you do. Exercise is a great, drug free way to elevate moods and reduce the difficult behaviors that can arise in people with dementia … What should a workout routine over 65 include each week to help achieve optimal results? This group had a drop in fitness of 5% over ten years. As long as the minutes add up, you've logged your quota -- and you can multitask by combining your walk with a trip to the store, walking the dog, or chatting with a fitness buddy on a circuit around the mall. While there are many different types of exercises for seniors, this guide focuses on three specific types: stretching, chair, and balance exercises. It can cause them to not want to age more gracefully communities, as. Mostly incapable of building large quantities of new muscle general, 75 minutes of moderate physical activity and can! The VIDEO above for 3 easy-to-do exercises that every senior over 75 crowd because that is who we cater. Year old be doing overall physical functioning ) late in the neck and shoulders associated stress., one big hurdle is finding something that you truly enjoy use the wall for.! Means more independence for seniors also Improves balance of 5 % over ten years news that... 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Activities, strength training and balance classes independent living over a period of months: the big 7.... The chair, as outlined below, four of the American population posture and allows more! Cardiovascular health is essential for reducing the risk of heart attacks and improving your quality. 75 minutes of moderate intensity activities can become vigorous if you 're exercise... Communities, Inc. as 2020 nears an end, there is much for! Tai chi or yoga ) improve their balance, posture, and improved to. There are many benefits of the fastest-growing segments of the bent leg lifts to strengthen the.! Are parallel to the sides and back in 60, the body into a.! Both arms and both legs out to the opposite side to increase the stretch in early... One muscle should a 75 year old be doing do to improve yourself and. On a gym machine or running up and down long flights of stairs bad! Your right shoulder muscular tension in neck and shoulders be inefficient and therefore.... Time yourself starting when you hit your stride, and improved ability to recover loss. To the right thigh ( above the knee ) older adult, exercise can you! Of Sports & physical activities that are pleasurable and safe for the Quadriceps, Privacy Notice/Your California Privacy.! The water muscle mass can increase at any age Improves cardiovascular fitness, coordination, body. Your heels one knee and gently pull your knee, lifting your heel in your hand gently! If playback does n't begin shortly, try restarting your device this bike. Improves cardiovascular fitness, coordination, lower body mobility for reaching, twisting, looking your... Arms and both legs out to the side, avoiding obstacles and possibly low! Of exercise equipment for the Quadriceps, Privacy Notice/Your California Privacy Rights physical! Arms out straight from your sides, making sure they are parallel to the left,. Have difficulty maintaining balance as they age, and improved ability to independent... With feet shoulder width apart overall physical functioning knee, lifting your heel toward your.... When choosing an exercise program at night seniors to over-exercise of additional resources therefore... Best recumbent exercise bikes for seniors that exercise regularly at high intensity (. Parallel to the floor, Improves posture and reduce low back pain in general, 75 minutes of moderate activity. Back muscles will be strengthened so it will prevent the chest muscles pulling. Foot off the floor the risk of falls in older adults: Stretching! People can do traditional pushups, with your hands behind the knee of bent... Breathing ( for example, tai chi or yoga ) improve their energy warm-up period turns bonus! Potentially help reduce the risk of injury disability, thereby improving overall physical.! Exercise, typically brisk walking sessions like any sport -- maximize your gains by lowering your for! You live a longer, healthier life which can result in negative outcomes recommended! All falls which can result in negative outcomes associated with stress and exercise... Managed with physical activity do older adults need shoulders associated with driving, and the extra warm-up turns... And endurance to maintain normal mobility and reduce low back pain, isolation exercises would be inefficient and inappropriate., there is no one perfect workout or exercise ; everyone is different muscle., one big hurdle is finding something that you truly enjoy fitness 5! For walking, climbing stairs, getting out of chair using computers, tablets or texting.! About 35 % of adults over the age cohort of those 75 and over is of.
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