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 FITNESS
& EXERCISE |
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The government
now recommends 60 minutes of
exercise each day, but finding
time to work out is
difficult. Read through our fitness and
exercise
tips
and find what can help you.
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| 30 Minutes a Day |
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Exercise - About 30 minutes per day of any activity that gets you off your cozy couch, including walking, running, lifting weights, etc. will help you live longer. Source: Fitbuff.com
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| Quit Smoking |
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Quitting can significantly improve your prospects of living a long life. Middle-aged men who are long-term, heavy smokers face twice the risk of developing more aggressive forms of prostate cancer than men who have never smoked, according to findings from a study that appeared in the July 2003 issue of Cancer Epidemiology, Biomarkers and Prevention. According to a recent study in the Archives of Gerontology and Geriatrics, cigarette smoking has been clearly linked to the most common causes of death in the elderly. "Smoking is--for all but some exceptional subjects--incompatible with successful aging and compromises life expectancy even in extreme longevity," the study states. Source: Forbes.com
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| Get a VAP |
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It's estimated that about half of the people with heart disease--the No. 1 killer in the U.S.--have normal cholesterol levels, which raises serious doubt as to the ability of traditional cholesterol tests to detect risk. But more advanced cholesterol tests, like the VAP test, made by the Birmingham, Ala.-based lab Atherotech, may remedy that. The VAP test measures important metrics, which traditional cholesterol tests miss completely. Unlike a regular test, which only detects half of the people with heart disease, the VAP has been shown to detect 90% of heart disease patients. That's important because lipid abnormalities can most often be rectified with medication and dietary changes. And since the danger of the abnormalities is cumulative, the sooner you start making changes, the better. This simple blood test can be done in most doctors' offices. Source: Forbes.com
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| What's Your Healthy Weight? |
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 Maintaining a healthy weight is important for protection against
obesity related illness and disability. If your weight is currently
over the healthy range for your height, losing weight will be beneficial
to your health, your looks, and how you feel. Counteract a slower metabolism
by eating smaller portions, eating healthy food, and staying active.
Your metabolism runs more efficiently on 5 small meals a day rather
than 3 larger ones.
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| Keeping Your Bones Strong |
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Get Enough Calcium - People over age 50 need 1200
mg of calcium every day. Foods are the best
source, such as low-fat dairy foods, canned fish with soft bones
such as salmon, dark green leafy vegetables, and calcium-fortified
foods like orange juice, breads, and cereals. If you think you aren’t
getting enough calcium in your diet, check with your doctor about
a calcium supplement.
You Need Vitamin D - Your body uses vitamin D
to absorb calcium. Most people’s
bodies are able to make enough vitamin D if they are out in the
sun for a total of 20 minutes every day. You can also get vitamin
D from eggs, fatty fish, and cereal and milk fortified with vitamin
D. Each day you should have: 400 IU (international unit) if you
are age 51 to 70 and 600 IU if you are over age 70.
Exercise - Weight-bearing exercises, done three
to four times a week, are best for preventing osteoporosis. Walking,
jogging, playing tennis, and dancing are examples of weight-bearing
exercises.
Medicines. Some common medicines can make bones
weaker. Talk to your doctor about your prescriptions and how they
affect your bones.
Lifestyle - Smoking increases loss of bone mass,
so if you smoke, quit. Limit how
much alcohol you drink due to risks of falling and breaking bones.
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| Shop and Get Fit! |
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Opportunities to exercise exist in almost every activity, if we
just take advantage of them. Even shopping at the grocery store or
any store can include physical activity. Start by parking further
away from the store or mall, walking briskly, and taking the
stairs whenever possible. Stretch for items on the shelf and carry
your items in a basket, rather than pushing a cart, whenever possible.
And don't waste time just standing in line to pay - squeeze those
glutes, burn calories and firm up.
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| Get Moving By Choosing Enjoyable Activities |
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 Be sure to choose activities that you truly enjoy to improve your
chances of sticking with an exercise program. Make sure the activities
are appropriate for attaining your goals. For instance, if you wish
to lose weight, you will want to choose an aerobic exercise, such
as walking, running or bicycling, as well as a weight-training program
since increased muscle mass raises metabolism and burns additional
calories. If dancing, hiking, bowling, golf or softball are what you
enjoy, then get out and do more of those activities.
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| Flexibility |
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Flexibility is the key to staying young. Doing flexibility activities
such as stretching or yoga regularly can help you to maintain the
movement of your muscles and joints, prevent stiffness as you age,
prevent injuries, and lower your stress.
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| Loss of Muscle Mass |
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 As we age, we tend to lose our lean muscle mass very quickly, and
it is replaced by fat. The loss of muscle mass and increase in fat
slows our metabolism, and also puts us at higher risk for injuries,
as well as high blood pressure, diabetes, high cholesterol, heart
disease and cancer.
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| Ways to Burn Extra Calories Daily |
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Park in the furthest space and then walk at a brisk pace to your
destination. Always choose the stairs over the elevator or escalator
and add some squats to your day while getting files or choosing groceries. Try
golfing, bowling or dancing for fun. Wash your car yourself or get
active raking leaves or mowing the yard. Indoor chores such as washing
windows and scrubbing the bathtub will burn calories too.
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| Affordable Exercise Equipment - Walking Shoes |
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 If you think you can't afford to start an exercise program because
you can't afford the health club fees, just start with a good, comfortable
pair of walking shoes. Discount athletic stores offer footwear at
reasonable prices. No excuses!
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| Circulation |
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Keep your circulation excellent to stay healthy. Ways to stimulate
the circulation include:
- Exercise
- Herbs, such as ginkgo, cayenne, and ginger
- Deep breathing exercises
- Alternating hot and cold showers
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| Weight-Bearing Exercise |
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 Regardless of age, resistance training and low-to-moderate weight bearing exercises will promote increases in bone mass. If you want to improve your health - don't wait until you have no choice - take care of yourself now.
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| Walking - Great for Everyone! |
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Regular physical activity, like walking, is associated
with reduced mortality rates for both older and younger adults. In
other words, walkers live longer! Walking has a high impact on cardiovascular
disease, cutting the risk in half. Fit walkers are less likely to
fall and suffer injuries such as hip fractures; less likely to
sustain injury because joints have a better range of movement and
muscles are more flexible; less prone to depression and anxiety;
tend to be good sleepers; and are better able to control body weight.
Experts recommend 30 minutes of brisk walking
on most, preferably all days of the week.
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| Losing Weight is Just Simple Math |
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 Weight loss (and weight gain) is just simple mathematics. It takes
3500 calories to equal one pound of body weight. Burn 100 calories
more per day than what you take in and by the end of the year you
can lose 10 pounds. Remember though that it only takes a matter of
seconds to eat 100 calories, but longer to burn it off.
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| Breathe Better Air |
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Get an air filter and improve the quality of the air you breathe.
Remember to replace your furnace's air filters regularly. Prohibit
smoking indoors, don't store paint, solvents, pesticides, and other
chemicals inside and keep lids tight on cleaning products.
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| A Gym Towel a Day |
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 Several days of continuous gym towel use
is long enough for infectious bacteria and fungi to breed and invade
through your nose or mouth. Wash your towel daily or purchase enough
to have a clean towel every time you workout.
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| Do Some Strength Training |
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Strength training will boost your bone mass density, enhance
your mood and brain function, increase the oxygenation of
organs and tissues throughout your body, and reduce
your body fat and increase your lean body mass.
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| Put on the Boxing Gloves |
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 Boxing is a high intensity, full body workout that will
keep you moving the whole time throwing punches,
ducking and weaving. It's not expensive and can be done alone, with
a partner, or in a class setting. Benefits are weight loss, increased
agility and coordination, muscle tone and greater fitness.
It is actually
a cardio work-out for the whole body.
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| HGH |
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Is Human Growth Hormone the ultimate anti-aging therapy? Though
controversial and only within the reach of those willing to shell
out up to $300 a month, human growth hormone (HGH) is the "best
treatment we currently have for preserving vitality until the end
of your normal genetic lifespan," says LeConde, who at age 52
has been injecting himself daily with HGH for the past 5 years. The
30-gauge, one-quarter inch needle he adds, is a "very low obstacle" for
his patients, most of whom are over age 50 and report reduced body
fat, increased muscle tone, enhanced sexual performance, elevated
mood and firmer skin from HGH treatments.
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| A Convenient Location Helps |
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Choosing a convenient location for your activity will help you
get there more often. Look for a fitness center or park near your
home or office, or even purchase home-exercise equipment. Don't let
the thoughts of "it's too far to drive" keep you from becoming more
active.
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| Get a Dog |
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 Man's best friend can be your personal fitness trainer.
Requiring frequent walks but sharing unconditional love with its
owner, a dog can bring much joy while helping you shed bodyfat.
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| Sweat a Little |
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 Sweating in a post-exercise sauna is beneficial for mental health,
providing relaxation and stress relief.
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