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Dr.Kiran Anil Palande 4 days ago

COVID-19 – Knowledge & Tips

Breathing exercises that help lung recovery post Covid-19

“Breathe. Let go. And remind yourself that this very moment is the only one you know you have for sure- Oprah Winfrey.”

What is going on around us? There is a lot of stress and everyone is in a different state of mind. We have so many relatives, friends, colleagues, and people we know who have been affected by Covid-19.

We all know how aerobic exercise improves your heart function and strengthens your muscles, the same way breathing exercises can make your lungs more efficient and may be a useful tool to aid your recovery if you are experiencing ongoing problems Post Covid-19.

There is still a lot of confusion, people are still not aware of what exactly happens to your lungs in Covid-19.

To explain this better please refer to the video below:

Post recovery from Covid 19, practicing regular breathing exercises will help improve the function of the diaphragm, get more air to the bases of our lungs, reduce atelectasis and generally improve the supply of oxygen to our lungs and bodies. The main aim is to improve lung functions.

How to start with these exercises?

It is very important to return to any physical activity at a slow pace once you are feeling better and can cope up with your daily activities around the house.

In the same way, you should progress slowly with breathing exercises. Take things slowly with your general exercise level. 

The key here is slow, steady, and sustained increases in activity level – not boom and bust.



Diaphragmatic Breathing:





Deep breathing restores lung function by using the diaphragm. Breathing through the nose strengthens the diaphragm and encourages the nervous system to relax and restore itself.

Steps to follow:

This breathing exercise should be practiced for 5–10 minutes at a time, around three to four times each day.

Once a person becomes comfortable with diaphragmatic breathing, they may start to practice the exercise while seated or standing. When practicing diaphragmatic breathing in these positions, it is important to keep the shoulders, head, and neck relaxed.

Pursed Lip Breathing:

Pursed lip breathing helps control shortness of breath, and provides a quick and easy way to slow your pace of breathing, making each breath more effective.

When you feel short of breath, pursed lip breathing helps get more oxygen into your lungs and calms you down so you can better control your breath.

Steps to follow:

Pursed lip breathing works by moving oxygen into your lungs and carbon dioxide out of your lungs.

This technique helps to keep airways open longer so that you can remove the air that is trapped in your lungs by slowing down your breathing rate and relieving shortness of breath.

Active Cycle of Breathing Technique:

The Active Cycle of Breathing Techniques (ACBT) is one way to help you to clear your sputum from your chest. ACBT is a set of breathing exercises that loosens and moves the sputum from your airways. It is best to be taught ACBT by a Physiotherapist.

The ACBT exercises are breathing control, deep breathing and huffing which are performed in a cycle until your chest feels clear.

A step by step approach:

Incentive Spirometer:

An incentive spirometer is a handheld device that helps the lungs recover after an illness. This device checks the breathing pattern and capacity depending on the volume of air inhaled and exhaled. An incentive spirometer keeps the lungs active and free of fluid. 

Steps to use incentive spirometer:




I hope all the exercises mentioned above will help you all to have strong lungs and will make it easier to breathe.

Perform all the exercises only after consulting your Doctor and Physiotherapist.

“While we breathe, we will hope.” – Barack Obama

Stay home, Stay safe!

Keep Going😊

By Dr. Kiran Anil Palande

Cardiopulmonary Physiotherapist.


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SREYAS 15 days ago

Beautiful Lives

Tips to Make Your Home Safer on the Inside

When you look around your house or the home of your loved one, you may not notice simple things you can do to make everyday living safer. Take a second look around and see if you notice any of the things on our safety checklist.

·        Loose Railings. Whether or not someone is prone to falls or not, a loose railing can result in serious injury. Be sure all hardware is fastened tightly so that when someone leans on the railing, it is sturdy and does not fail.

·        Flooring. Start by examining the flooring to determine if there are any areas, such as minor steps, that may pose a hazard to a senior. While it may seem minor to you, remember that a senior's mobility may be limited. If safety seems to be a concern, you may consider the installation of a ramp to make areas of the home easier to access and to prevent the possibility of falls.

·        De-clutter. Clutter can cause falls.  Clear floors and stairs of any objects that can easily be tripped over.

·        Secure rugs. If there are area rugs in the home be sure they are secured so that no one will slide or trip. There are rug fasteners you can buy at any hardware store to keep rugs in place. It’s a simple measure that can go a long way when it comes to safety.

·        Don’t wear loose sleeves while cooking. If you or a loved one is still able to stand at the stove and cook, avoid wearing loose-fitting sleeves as they can easily catch on fire.

·        Be mindful of candles. Don’t leave candles lit at bedtime or if you’re leaving the home. Also, be sure to never smoke in bed as that it is the cause of many house fires across the country.

·        Check bathroom safety. Many slips and falls can occur in the bathroom. You can prevent these by installing grab bars near the toilet and in the shower as well as bathmats on the shower floor.

·        Get a medical alert system. If you are living alone it may be worth investing in a medical alert system. There are many different types of systems to choose from but the idea is the same in pretty much all models. If you fall or are in need of emergency attention, simply press the button on your medical alert system (which you should have on you at all times). This will signal a call to 911 and can alert any family members you have designated as emergency contacts.

·        Be sure smoke detectors work. Just because there is a smoke detector visible in your home or apartment complex, doesn’t mean it is working. Have smoke detectors tested and be sure to change the batteries twice a year.

·        Buy a grabber. If you’re living alone and need to grab something out of reach, don’t try to stand on a chair or ladder. Rather buy a reacher that you can use to grab items. Better yet, try to keep everything you need on a daily basis in arm’s length. This will prevent any accidents as you try to get something that isn’t close by.

If you are looking to safety-proof your home and aren’t sure what you need or don’t have the ability to do it, there are companies you can hire to come in and do it for you. In order to get a reputable company that won’t scam you, ask your doctor for recommendations. Doctor’s offices typically have access to this type of information and will send you to only reputable companies.

Tips to Protect Against Outside Danger

As much as you try to accident-proof your home from the inside, you can’t forget to protect yourself from the dangers that lurk on the outside. As we mentioned, many look at senior citizens as easy prey when it comes to crime victims.

You can protect yourself from these types of dangers by keeping the following things in mind:

·        Never open your door to a stranger. Although this may sound like a common sense tip, many people will open their door to someone who presents himself as a maintenance worker or someone in authority. Always try to speak through the door and keep your door locked at all times. Be sure to keep your windows locked at all times as well, especially if you’re on the ground floor. If you notice something suspicious call 911 right away. Don’t try to take matters into your own hands.

·        Don’t give personal information over the phone. These days there are types of scams out there, even from those pretending to be the IRS by scaring people to give them money. Never give your personal information or bank information over the phone. If you suspect you are being targeted by a scam artist, contact your local police department.

·        Invest in an alarm system. An alarm system provides great peace of mind when you’re out and especially when you’re home. Consider investing in one to detract intruders. Many alarm system companies will also provide you with signage to let others know an alarm system is on the premise. This can serve as a great crime deterrent as many would-be thieves won’t try to break in if they think an alarm system is in place.

Making the home safer for yourself or a loved one doesn’t need to be difficult. Make a list of the items that need attention so that you don’t overlook anything. Remember, many of the home safety tips are easy to handle. Following them can make all the difference.




·        March 4, U., Sizes="100vw, 2021 , Hoyt, 38px" /> J., & Experts, E. in C. L. M. A. O. (n.d.). Home Safety for Seniors | Tips to Create a Safe Home for the Elderly. Retrieved April 16, 2021, from


·        Klazema, A., & Blogger, G. A. /. (n.d.). How to Make a Home Safe for Seniors. Retrieved April 16, 2021, from


·        Steps for Converting a House into a Senior Friendly Home | (n.d.). Retrieved April 16, 2021, from



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Padmanabha Vyasamoorthy 15 days ago


Interactive Fun Session for Seniors 

Yesterday, I participated in an online interactive Fun session targeting seniors. The website hosts every Saturday at 10:30 am IST this inspiring event. The event host, you won't believe, is a 13 year old school kid from California, who happens to be the grandson of Smt Kamakshi Hatti.  Today's program details are given in the attached invite. You may look up for details of future fun sessions at the website. 

Under the section Gardening at home  we were taught how to plant Almond. Every step was explained, described and demonstrated in great detail. The process is pretty simple. Wrap an almond in a piece of kitchen towel, fold it, wet it, keep aside for a couple days until a small spout appears. Then place the seed horizontally in garden dirt (mud) about an inch below the surface, water it and wait.  You can watch them grow with wonderment within a few days. As the plant grows you may have to move it to bigger containers. He also showed avocado  plants grown by him.

There was a singing session. Upon a suggestion of a word, any participant may sing a song where the word comes in the lyrics. Many sang cheerfully including some kids! Talinn also demonstrated how to paint rocks (small stones or big pebbles) with pastel colors and write some inspiring positive words / phrases on the painted surface. He took a reasonable hand sized black stone, painted it with yellow and wrote Smile in black ink. The result was imply marvelous and pleasing. 

I found Talinn Hatti fascinating as a talented host. Whether it is fluency in his speech beating any seasoned magician, ability to imagine the requirements of the audience and focus rightly on objects under discussion, lighting them properly or making himself audible without interruption while moving, or mastering demo techniques (for instance, the stone has to be painted many times after each time after drying and this would take a long time, he took an already fully painted and dried stone for continuation!) etc -- what really floored me, I can not say. Due to paucity of time I had to withdraw without spending entire hour, I am sure those other 21 participants are luckier!



Kailash Ivaturi 17 days ago

Other | Group: Syber Security - Awareness

As we discussed earlier, it is important for us to keep our password secret and safe.  Also it is important to understand the most common practices followed to keep password across the world and not to follow them for a creating a stronger password. 


Following are few very commonly followed patterns :

-              Most people use their First / Last name as part of Password or Some part of their email ID is used as password for easy memory.

-              First/ Last  Name +123 is another commonly used pattern.

-              Brand names of the devices like Samsung, Apple, Google etc., or Names of TV Shows, Sports etc  also noticed as most commonly used Password like

-              People use different pattern on keyboard to create random passwords and here is an example for the same.



Some  Tips to create a Strong Password:


- Don’t re-use passwords on any account

- Use passwords longer than 8 characters and it should be combination of Capital, small , Numeric & Special Characters.

- Don’t use any Dictionary words or words from your mail ID in Passwords

- Common Pattern is most passwords start with Capital Letter and end with a Numeric.  Don’t follow that pattern.

- Don’t use common names, City Names, Religious names, cultural references etc as passwords


Following is an example :

1.            Pick three random words eg: Jar Tea Phone

2.            Choose a date that is easy to recall eg: 2020

3.            Put the words together eg: jarteaphone

4.            Split the date up and put it at the start and end eg: 20jarteaphone20

5.            Capitalise a letter in each word eg: 20JarTeaPhone20

6.            Add two special characters to the end eg: 20JarTeaPhone20!!


Kailash Ivaturi 19 days ago

Other | Group: Syber Security - Awareness

Shoulder surfing:-

Shoulder Surfing is a direct observation technique, such as looking over someone’s shoulder to get passwords, PINs, other sensitive personal information and even overhearing your conversation when you give your credit-card number over the  phone.

Writing your passwords on papers or storing  it on hard disk Strangers search for papers or the disk for  passwords where they could be written.

Brute Force Attack

Another way of stealing the password is through GUESSES.  Hackers try all the possible combinations with the help of personal information of an individual. They will try with the  person’s name, pet name (nickname), numbers (date of birth,  phone numbers), school name… etc..

This method is known as ‘Brute Force Attack’.

Dictionary attack

Hackers also try with all possible dictionary words to crack  your password with the help of some software tools. This is  called as "Dictionary attack".

Possible Risks / Vulnerabilities with Passwords are :

- Passwords could be shared with other person and might be misused.(Most commonly done)

- Passwords can be forgotten.

- Stolen password can be used by an unauthorized user who may collect your personal information.

- Easy Passwords such as with name, date of birth, mobile numbers could be guessed by  anybody and misuse them.

- If you use same password for all accounts, It would be 90% of easy chances to the hackers to crack all account passwords.


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Kailash Ivaturi 22 days ago

Other | Group: Syber Security - Awareness