It's important for people of all ages, especially seniors, to stay active. According to the Centers for Disease Control, being physically active can reduce your risk of dying from heart disease and decreases the risk of colon cancer, diabetes and high blood pressure. Physical activity also helps control weight:; contributes to healthy bones, muscles and joints; relieves the pain of arthritis; reduces symptoms of anxiety and depression; and can devrease the need for hospitalizations, physician visits and medications. Indeed, there's a lot riding on incorporating exercise into your lifestyle.
There's no better time than now to start exercising. Be sure to check with your doctor before increasing your physical activity especially if you have a chronic disease or family history of chronic disease, chest pain, shortness of breath, high blood pressure, asthma, diabetes, blood clots, infections or fever, joint swelling, hip surgery or a hernia.
Here are some tips to help you get started!
Don't just jump into a fitness routine. First, stretch your arms, legs and back. Start off slowly, gradually increasing the pace of your exercise. Don't do too much too soon or you will hurt yourself. For example, start with 10 minutes of walking before going to 20 and then 30 minutes. For a strength-training program using weights and machines, talk to a fitness instructor on how much weight to lift and how to use the machines properly.
Exercise should make you feel better, not worse. A little soreness, discomfort or fatigue is normal. Listen to your body, if you feel light headed, a shortness of breath, a sudden, severe headache, are sweating excessively, or have pains in the chest, stomach or anywhere else, you should stop exercising. If symptoms persist, contact your doctor.
If you are on medication or have a condition that alters your heart rate, don't use your pulse as a judge of how fast your heart is or should be beating.
Wear the proper protective equipment for your activity. If you are biking, wear a helmet. If you are inline skating, wear a helmet as well as knee and elbow pads. Protective gear should be of good quality and fit properly. It may be expensive, but it's an expense that is well worth it.
Watch out for the elements. If it's hot, exercise in the early morning or early evening when it's cooler, or stay in the shade and wear light weight clothing. If it's cold, dress in layers, and be careful of ice and snow.
It's especially important to stay hydrated when you are engaging in exercise that makes you sweat. Drink before, during and after exercise to prevent dehydration.
In addition to all the other benefits of exercise , the secret to a sharp mind just might lie in your feet as well! Studies show those who took a 30-minute brisk walk three days a week had sharper memories. This is what scientists refer to as "executive functions". They are the ability to plan, organize and juggle mental tasks. Similar results exist in non-depressed individuals. Some mental decline is associated with normal aging due to reduced blood flow to the brain . Experts believe exercise may work by improving circulation to essential areas.
In a study of more than 13,000, the risk of breaking a hip was nearly 30-percent lower among those who take a brisk walk two to four times a week than in sedentary individuals. Those who went from being moderately or vigorously active to being sedentary doubled their risk.
Talk a walk!
A cool down is just as important as a warm up. Stretch your arms, legs and back to bring your heart rate back to its normal level.
Thursday, 25 December 2008
Saturday, 20 December 2008
Exercises You Can Do In Your Chair
It is possible to exercise without moving from your chair, and these types of exercises can be ideal for seniors or people who are otherwise restricted in the methods they can use to keep in shape. Here are some ideas for exercise while you sit and watch TV or even if you just feel like sitting down and at the same time giving your muscles a workout.
There are several exercise you can do that involve using the rotational abilities of your body parts only. To strengthen your back, try pelvic tilts. These can be achieved by pressing backwards, towards the back of your chair, with your pelvic area. When your lower back is pressed against the back of the chair, release the pressure and return to the normal sitting position. Do this continuously for about ten or twenty repetitions.
There are some very simple exercises you can do while sitting down for the upper parts of your body. Try doing shoulder shrugs (raising your shoulders up towards your neck and back down) and circles (moving your shoulders in a circular motion several times). These exercises should also be repeated in sets, combined with some head rolls (moving your head in a circular motion) to strengthen your neck. You can also tilt your head from side to side to stretch out the neck muscles.
The hands can also be exercised through stretching, both of the fingers and by moving your wrists in circles to stretch them out. Finger flexing is also a useful exercise, and fingers can be stretched by putting one hand over the fingers of the other, and pressing back slightly until pressure is felt. Do not crack your knuckles. To exercise chest muscles, try interlocking your hands behind your back and pushing slightly upwards.
When it comes to your lower body, you can exercise your legs by stretching them out in front of you as well as raising them out one at a time. Ankle pumps, raising your feet up to the tiptoes and then back down, are also useful exercises.
There are also exercises you can do in your chair by using light weights and other devices designed for smaller workouts. This equipment is designed to enhance your strength, so make sure to use some of the stretching exercises first in order to get your muscles warmed up to the task.
Small weights or weighted balls can be raised gently in the hands in a variety of ways. You can try curls that are good for your biceps, and even flies to strengthen your shoulder muscles. Just holding the weight out in front of you is a good exercise to strengthen both your muscles and your stamina.
Weights with straps can be purchased for exercises that will strengthen your leg muscles- just strap the weights onto your ankles and do any of the stretching exercises mentioned above.
Other exercise equipment can be used, such as the much favored Bow Flex and other elastic materials that are designed to put some stress on muscle groups. You can use your chair both to maintain your current condition and to strengthen your body!
There are several exercise you can do that involve using the rotational abilities of your body parts only. To strengthen your back, try pelvic tilts. These can be achieved by pressing backwards, towards the back of your chair, with your pelvic area. When your lower back is pressed against the back of the chair, release the pressure and return to the normal sitting position. Do this continuously for about ten or twenty repetitions.
There are some very simple exercises you can do while sitting down for the upper parts of your body. Try doing shoulder shrugs (raising your shoulders up towards your neck and back down) and circles (moving your shoulders in a circular motion several times). These exercises should also be repeated in sets, combined with some head rolls (moving your head in a circular motion) to strengthen your neck. You can also tilt your head from side to side to stretch out the neck muscles.
The hands can also be exercised through stretching, both of the fingers and by moving your wrists in circles to stretch them out. Finger flexing is also a useful exercise, and fingers can be stretched by putting one hand over the fingers of the other, and pressing back slightly until pressure is felt. Do not crack your knuckles. To exercise chest muscles, try interlocking your hands behind your back and pushing slightly upwards.
When it comes to your lower body, you can exercise your legs by stretching them out in front of you as well as raising them out one at a time. Ankle pumps, raising your feet up to the tiptoes and then back down, are also useful exercises.
There are also exercises you can do in your chair by using light weights and other devices designed for smaller workouts. This equipment is designed to enhance your strength, so make sure to use some of the stretching exercises first in order to get your muscles warmed up to the task.
Small weights or weighted balls can be raised gently in the hands in a variety of ways. You can try curls that are good for your biceps, and even flies to strengthen your shoulder muscles. Just holding the weight out in front of you is a good exercise to strengthen both your muscles and your stamina.
Weights with straps can be purchased for exercises that will strengthen your leg muscles- just strap the weights onto your ankles and do any of the stretching exercises mentioned above.
Other exercise equipment can be used, such as the much favored Bow Flex and other elastic materials that are designed to put some stress on muscle groups. You can use your chair both to maintain your current condition and to strengthen your body!
Wednesday, 10 December 2008
4 Steps Plus a Secret to Lose Belly Fat Fast
There are many important steps you must understand and apply in your daily life in order to lose belly fat fast. However, there is one 'secret' that is guaranteed to have you lose belly fat fast. In this article, I'm going to tell you the steps to lose belly fat AND this great 'secret'.
Step #1 - Proper nutrition - Complex carbs, protein, fiber, healthy fats, protein, and foods rich in vitamins and minerals.
Step #2 - Drink plenty of water - By drinking plenty of water daily (1/2 to 1 gallon), and especially ice cold water (causes a thermogenic effect which will force your body to burn off extra calories to warm the water up to body temperature), you will provide your metabolism with fuel to help you lose belly fat fast.
Step #3 - Get plenty of sleep - You have to get 7-8 hours of sleep every night in order to have success in weight loss, to lose belly fat, and more importantly, your overall health.
Step #4 - Exercise - Do both cardio exercise and weight training exercise. By doing cardio and weight training exercise, you will burn off fat more efficiently and quicker. This step is very important since belly fat is very stubborn. By doing intense exercises, you will be able to tap into the stubborn fat stores of your belly and lose belly fat fast.
The 'Secret' Step #5 - Are you ready for this secret? Are you sitting down? Ladies and gentlemen....drum roll please....consistency. Shocked? Should I win the Noble Peace Prize for this super secret I just revealed? I didn't think so. Listen, nothing will work successfully without staying consistent. Belly fat is stubborn. Your belly fat likes you and doesn't want to leave! You are going to have to quick your belly fat to the curb! The only way to do this is by following the steps above AND STAY CONSISTENT WITH IT ALL.
To maximize your efforts to get lose belly fat faster, visit http://www.sixpackabsfast.info and learn more about this powerful nutrition and fitness plan designed to build six pack abs lightning fast.
Step #1 - Proper nutrition - Complex carbs, protein, fiber, healthy fats, protein, and foods rich in vitamins and minerals.
Step #2 - Drink plenty of water - By drinking plenty of water daily (1/2 to 1 gallon), and especially ice cold water (causes a thermogenic effect which will force your body to burn off extra calories to warm the water up to body temperature), you will provide your metabolism with fuel to help you lose belly fat fast.
Step #3 - Get plenty of sleep - You have to get 7-8 hours of sleep every night in order to have success in weight loss, to lose belly fat, and more importantly, your overall health.
Step #4 - Exercise - Do both cardio exercise and weight training exercise. By doing cardio and weight training exercise, you will burn off fat more efficiently and quicker. This step is very important since belly fat is very stubborn. By doing intense exercises, you will be able to tap into the stubborn fat stores of your belly and lose belly fat fast.
The 'Secret' Step #5 - Are you ready for this secret? Are you sitting down? Ladies and gentlemen....drum roll please....consistency. Shocked? Should I win the Noble Peace Prize for this super secret I just revealed? I didn't think so. Listen, nothing will work successfully without staying consistent. Belly fat is stubborn. Your belly fat likes you and doesn't want to leave! You are going to have to quick your belly fat to the curb! The only way to do this is by following the steps above AND STAY CONSISTENT WITH IT ALL.
To maximize your efforts to get lose belly fat faster, visit http://www.sixpackabsfast.info and learn more about this powerful nutrition and fitness plan designed to build six pack abs lightning fast.
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