Tag Archives for " exercise "

Tips to Help Prevent Heart Disease

healthy-heart-e1395869781212Life is so uncertain. Sometimes things affect us that we have no control over. However, there are an immense number of things that we can do to greatly improve our odds of achieving many of our goals, including good-health goals. As I get older, I witness more and more cases of heart attacks, cancer, and even broken bones that could, in part, be a result of osteoporosis. Heart disease is way at the top of the list of things that happen to older people, but it actually starts at a younger age.

In order to prevent heart disease, it is important to follow a heart-healthy lifestyle. The Mayo Clinic lists some very good tips that will benefit everyone.

  1. Don’t smoke or use tobacco.
  2. Exercise for 30 minutes most days.
  3. Eat a heart-healthy diet.
  4. Maintain healthy weight.
  5. Get enough quality sleep.
  6. Get regular health screenings.

If you can, get 30 to 60 minutes of exercise most days. More benefits are reaped by increasing the duration, frequency, and intensity of your exercise. However, even less exercise has its benefits and do what you can, even if it means dividing the 30 minutes into three 10-minute intervals.

What makes a “heart-healthy” diet? Here is where I think it is very easy to fail, even when you think you are eating healthy. Do you even think about whether you are eating saturated fats or trans fats? We should avoid or limit our saturated fats. Saturated fats are found in red meat, dairy products, and in coconut oil.

We should also avoid or limit our consumption of trans fats. Trans fats are found in deep-fried fast foods, bakery products, packaged snack foods, margarine, and crackers. The label “partially hydrogenated” means trans fat!

You should have some healthy fats. Some places healthy fats are found include avocado, nuts, olives, and olive oil.

In your healthy diet, you should be getting 5 to 10 servings of fruits and vegetables every day.

Regarding alcohol, women should limit consumption to one drink a day, and men two drinks a day. In moderation, alcohol actually offers a protective effect. More is a health hazard.

Another tip for maintaining good heart health is to chill out! Relax and relieve your stress. You may do meditation, yoga, meet with friends, take a walk.

It is a good idea to know your family medical history if possible.

Something I have found that I really like are the Lifeline Screenings. With today’s technology, they are able to check so many indicators of our health. It is a great way to find out how you are doing.

So, be wise, take charge of your health, eat a healthy diet, exercise, take vitamin and mineral supplements to help make up for what you don’t get in your daily diet, and be thankful that you are doing some great things so that you will be more likely to live a good quality life!

As we age, in order to maintain optimum health, the body seems to have a higher requirement for nutrition and exercise. One way to increase nutrition is to add vitamin & mineral supplements, such as can be found at http://www.NutritionTeam.net. For more articles by Judy Thompson delivered straight to your inbox, get your free subscription at http://www.LearnNutritionBasics.com. The Bible in Hosea 4:6 says, “My people are destroyed for lack of knowledge… ” Don’t let your lack of knowledge destroy your health… get your free subscription today!

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How To Keep Active Mentally and Physically After Retirement

Keeping active daily and learning new things can make for a stimulating retirement with little boredom. If you didn’t lead an active life, now is a great time to start since nothing is in the way to hold you back.Exercise class

Hanging out with other seniors that are active will help you stay active, too. You may not keep at it unless you are motivated, and having friends join you in an activity helps you keep doing it. If you are starting a new activity, have a spouse or buddy join with you.

Doing aerobic exercise increases your endurance which increases your heart rate and breathing capacity. Some examples are:

  • brisk walking
  • swimming
  • dancing
  • biking

Strength exercise, which includes lifting free weights, increases muscle mass and strength. You can also accomplish this by using resistance bands. It is also good for maintaining your bone density which prevents any falls from doing a lot of damage. The weights don’t need to be too heavy to do the job, and you can fit in short series of repetitions throughout the day.

You really want to work on keeping your muscles working well. This will help you stay functional in all areas of your life. Plus you will be less likely to suffer a serious break if you fall. It will be easier to carry in your groceries and even lift up your new grandchild.

Stretching exercises keep you flexible. Yoga is a great exercise for seniors because it is low impact and the stretching is slow and gentle. There are also at home stretching workouts using a ballet barre. And doing balance exercises with it will increase your balance and help prevent falls. Being limber will help keep you active around the house which can make living on your own safer. If you don’t have a bar to hold onto you could use a stable chair, table edge or countertop.

As a senior, you have more time to spend on hobbies and other activities.

If a certain hobby has interested you throughout the years, during retirement you can take classes to immerse yourself and get to the next level or skill. You can even travel to distant cities to take courses for more intensive training, if you feel inclined to do so.

You can learn a skill you didn’t have had time for in the past. If learning the piano was always out of reach, it is something you can learn now and in less than a year you can play your favorite music easily.

Giving yourself challenges is important to keep you looking forward. Keeping active mentally and physically helps you maintain your memory and your muscle mass while doing the things you love. There really is nothing you can’t do if you put your mind to it. Make your retirement a time to bloom.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, a website devoted to the promotion of health, fitness and wellness. Should this subject matter be of interest you can visit the HF & S Club home site where you’ll find over 1,300 quality posts with new posts being published daily. To quickly access those that are of interest you can select any of 20 Categories broken down by over 260 Sub-Categories for easy access.

Access this website by going to http://www.healthfitnessandsport.com

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Primal Fitness – Reveal Your Inner Caveman!

If you look back at old portrayals of Caveman times you don’t tend to see images of overweight thirty-somethings sitting around all day doing nothing!

Cavemen and women were strong, healthy and energetic. Compare this to the adult population of today that are generally overweight, inactive and constantly tired.

Diet has a lot to do with our generations’ problems but lets focus on the exercise habits of our ancestors to see if we can learn from their activity patterns.

There were no sophisticated treadmills, heart rate monitors or Power Plates back in those days so what did they do to stay in shape?

Without the help and guidance of Jane Fonda, our ancestors simply used primal movement patterns to achieve their fitness levels.

Many theorists have categorised primal movements patterns into different terms but they generally agree that there were seven:

  • push
  • pull
  • squat
  • lunge
  • twist
  • bend
  • locomotion

Fitness trainers are now realising the importance of incorporating primal movements into workouts and you will see primal circuits popping up around the country over the next few years.

Why not design your own primal circuit that you could easily do at home?

Here are a few exercise ideas for each movement category, then simply put them into a circuit format of one minute of each primal movement and repeat the circuit 3 times.

PUSH – press ups or triceps dips.

PULL – pull ups (if you have a chin up bar!) or any sort of rowing action (holding onto a steady base such as a headboard or stair bannisters).

SQUAT – basic squats or burpees with a squat jump.

LUNGE – stationary lunges on each leg or travelling lunges around the room.

TWIST – woodchops (use a heavy object or weights to provide resistance) or sit on the edge of a chair and simply twist your body round touching the back of the chair with the opposite hand.

BEND – deadlift a heavy object from the floor or plunge lunge (lunge forward whilst bending and touching your front foot as you perform the exercise).

LOCOMOTION – jogging, crawling or sprinting across the room.

So now that you have some exercise ideas, why not give your primal circuit a go at home and release your inner caveman or cavewoman!

Helen Ttofa runs the community based fitness company nogymrequired in the UK. The aim of nogymrequired is to create community and not competition. For more information visit http://www.nogymrequired.co.uk