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Fitness Tips for the New Year

One of the most popular goals people set for themselves is to get healthy. This can mean different things to different people. For some, they want to cut out junk food, sugar, processed foods. For others, they want to exercise more consistently. And others want to exercise and eat in order to gain muscle. Whatever “healthy” means to you, it probably means you should be exercising.

Running on a treadmill thereby including some aerobic exercising

It can seem hard to get a workout in during a busy day. It is also easier just to come up with excuses to not workout. C’mon you know a few! “I’m too tired, I’ll do a double workout tomorrow”, “I just feel too full”, “I have so much work to do”, “I want to relax!”, “There’s no time”. If you start making exercise a priority, you will find time to get it done. One of the best tips is to just do it first thing after you wake up and have a healthy breakfast or snack. This way, you can’t put it off or say you’re too tired when you come home from work or school or errands.

Another tip is to find exercises you can do at home. A big reason we fail to work out is because we think the gym is too far. Not only is your work out 45 minutes, but it takes 30 minutes round trip to get to and from the gym, then another 30 minutes to shower and change. If you are at home, you can have no excuse not to get a workout in. I’m going to put some great bodyweight exercises below to help get you going. For these you don’t even need equipment!

Now it’s time to set a routine, stick to it, and keep going! It can be tough keeping up the motivation after you have been going for a few weeks, but it’s important to self-motivate. Maybe you need a partner to workout with, to keep you in check, or maybe you need to incentivize yourself. Whatever that secret sauce is, you need to find it and stick with it.

At Home Exercises

Pushups

Crunches

Front Plank

Side Plank

Squat Jumps

Lunge

Glute Bridge

Hip Rotations 

Bonus!
There are lots of great video workouts on the Fitness Blender YouTube Channel. They range from easy workouts to intense!

 


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General Health Tips for Seniors

If you’re over 65, staying healthy and in shape takes on a few extra dimensions.  It’s much harder, it takes much more work, and your body is much more finicky about what you can and can’t do than it was just a few years earlier.  It can be very hard to do it, but staying fit and healthy is essential for long and happy Golden Years!  Parent Giving shared a great list of tips that we would like to share with you to help you get started.  They may not all apply to you or your lifestyle, but whichever of them do are definitely to be kept in mind.  You can find the original here.

cardio-training-for-senior-women

  1. Quit smoking. Take this critical step to improve your health and combat aging. Smoking kills by causing cancer, strokes and heart failure. Smoking leads to erectile dysfunction in men due to atherosclerosis and to excessive wrinkling by attacking skin elasticity. Many resources are available to help you quit.
  2. Keep active. Do something to keep fit each day—something you enjoy that maintains strength, balance and flexibility and promotes cardiovascular health. Physical activity helps you stay at a healthy weight, prevent or control illness, sleep better, reduce stress, avoid falls and look and feel better, too.
  3. Eat well. Combined with physical activity, eating nutritious foods in the right amounts can help keep you healthy. Many illnesses, such as heart disease, obesity, high blood pressure, type 2 diabetes, and osteoporosis, can be prevented or controlled with dietary changes and exercise. Calcium and vitamin D supplements can help women prevent osteoporosis.
  4. Maintain a healthy weight. Extra weight increases your risk for heart disease, diabetes and high blood pressure. Use the Kaiser Permanente BMI (body mass index) calculator to find out what you should weigh for your height. Get to your healthy weight and stay there by eating right and keeping active. Replace sugary drinks with water—water is calorie free!
  5. Prevent falls. We become vulnerable to falls as we age. Prevent falls and injury by removing loose carpet or throw rugs. Keep paths clear of electrical cords and clutter, and use night-lights in hallways and bathrooms. Did you know that people who walk barefoot fall more frequently? Wear shoes with good support to reduce the risk of falling.
  6. Stay up-to-date on immunizations and other health screenings. By age 50, women should begin mammography screening for breast cancer. Men can be checked for prostate cancer. Many preventive screenings are available. Those who are new to Medicare are entitled to a “Welcome to Medicare” visit and all Medicare members to an annual wellness visit. Use these visits to discuss which preventative screenings and vaccinations are due.
  7. Prevent skin cancer. As we age, our skin grows thinner; it becomes drier and less elastic. Wrinkles appear, and cuts and bruises take longer to heal. Be sure to protect your skin from the sun. Too much sun and ultraviolet rays can cause skin cancer.
  8. Get regular dental, vision and hearing checkups. Your teeth and gums will last a lifetime if you care for them properly—that means daily brushing and flossing and getting regular dental checkups. By age 50, most people notice changes to their vision, including a gradual decline in the ability to see small print or focus on close objects. Common eye problems that can impair vision include cataracts and glaucoma. Hearing loss occurs commonly with aging, often due to exposure to loud noise.
  9. Manage stress. Try exercise or relaxation techniques—perhaps meditation or yoga—as a means of coping. Make time for friends and social contacts and fun. Successful coping can affect our health and how we feel. Learn the role of positive thinking.
  10. Fan the flame. When it comes to sexual intimacy and aging, age is no reason to limit your sexual enjoyment. Learn about physical changes that come with aging and get suggestions to help you adjust to them, if necessary.