Wonderfully Fit

8 Exercise ad Fitness Tips for Seniors

People begin an exercise program for different reasons. Taking some time and validating why you want to begin an exercise program will go a long way toward remaining motivated. You don’t have to make your goals a big deal if you don’t want to.

Some people do it just to have fun and stay active, yet others need more regimentation and set strict goals and timelines for accomplishing them. It is totally up to you what your goals are. It is important that whatever your goals may be that you actually accomplish them in the long run.


Choose a program that is right for you

It is very easy to get caught up in the latest exercise craze because it seems to be drawing a lot of interest and enthusiasm. Frankly though, most people who begin the latest fad in exercise are just as quick to drop it and begin to do something else. A smart approach would be to pursue a line of exercise that fits your interest and can keep you going back workout after workout. Exercise is of course just moving the body and there’s lots of way of doing that. Why not pick a program that you like and stick with it till you are able to accomplish your exercise goals?

Start out easy

One very common mistake many people make when beginning and exercise program is they go all gung ho in the beginning when they are not ready for it. Then they get setback with sore muscles and possible injury for a few weeks and all the motivation they mustered up is gone. They’re right back where they started from in most cases. Take the turtle approach and go at the exercise program with a slow and steady attitude. Set goals you can accomplish in 3-4 months instead of 3-4 weeks. It will go easier on your body and mind if you do. A longer period of time to accomplish you goals will also take some of the pressure off so you can enjoy yourself while getting the exercise you need.

Consider your diet

The old saying, we are what we eat, is has never been so true. People involved with exercise programs and have specific goals to accomplish understand the importance of proper diet. It is unrealistic to think you can put cheap fuel in your car and expect it to operate at top efficiency. Why would we think we can do it to our bodies? Seriously, we can’t. Garbage goes in and garbage will come out. An exercise program requires looking at what constitutes are daily intake of food. A balance of fruits, vegetables, meats and grains will be necessary if we expect our body to cooperate with the added demands exercise will place on the whole system. Our exercise goals will be much easier to attain if we give the body the necessary fuel to perform.

Warm up properly

Starting out right is an important element in finishing right. Taking a few minutes to let the body become accustomed to the exercise you are about to put it through comes with great dividends. A body with warm muscles will perform better, be more flexible and is less prone to injury. Just 5 or 10 minutes of stretching and moving is all it takes to prepare the body for the demands of your exercise program. You will notice a performance difference when you warm up properly, or if you don’t.

Stay Hydrated

The most common condition for many people day is dehydration. Yes they drink a lot of fluids but unfortunately a lot of those fluids are unable to be utilized properly by the body. Sports drinks, sodas and special bottled waters contain so much sugar, caffeine and chemicals they actually contribute to a further condition of dehydration. Just straight good old fashioned water is the best drink you can feed the body and ample supplies of it as well. It is important to be hydrated before your exercise program, during your exercise program and after the program. Help your body by giving it the water it needs by drinking plenty of water.

Cool down properly

Exercise places stress on the muscles and different kinds of exercise place specific types of stress on them. Tennis places very specific demands on the muscles different from the demands of weight training. During exercise the major muscles used in a particular program are constantly contracting and relaxing. After exercise is over the muscles need an opportunity to relax and resume natural function again. Light stretching and relaxing just after exercise is the best cool down you can give your muscles. When a proper cool down is performed the muscles are triggered to begin the rebuilding process necessary to realize results.

Record and measure your progress

Taking the time and energy to record the progress you are making as a result of your exercise program will increase your motivation to continue. By plotting a beginning bench mark you can measure how you are improving as each week of dedicated time and energy goes into reaching your goals. Recording and measuring your progress will enable you to recognize when you are successful and how far you have to go before you achieve the goals that have been set.

Accomplishment of small goals that lead to the realization of larger goals will continue to provide you with the energy to remain committed and motivated. Take the time necessary to record your progress after each exercise program is completed, you’ll be happy in the long run that you did.

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Senior Fіtnеѕѕ Prоgrаmѕ

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Individuals of all аgе groups fоllоw fіtnеѕѕ рrоgrаmѕ. Thе уоungеr gеnеrаtіоn fоllоwѕ them tо maintain аnd dеvеlор health. Hоwеvеr, еvеn older реорlе are mаkіng ѕurе that thеу аrе nоt lеft behind.

Dосtоrѕ and рhуѕісіаnѕ аdvіѕе оldеr реорlе to орt fоr senior fіtnеѕѕ рrоgrаmѕ. These рrоgrаmѕ are ѕресіfісаllу dеѕіgnеd tо cater tо thе nееdѕ оf аgіng іndіvіduаlѕ. Exercise has bесоmе mаndаtоrу fоr senior реорlе who аrе ѕuffеrіng frоm dіѕеаѕеѕ such аѕ osteoporosis оr аrthrіtіѕ. Thеѕе fitness рrоgrаmѕ offer еxеrсіѕеѕ that аrе safe fоr ѕеnіоr citizens tо fоllоw.

senior fitness
Thе mаіn aim of thеѕе рrоgrаmѕ іѕ tо іmрrоvе саrdіоvаѕсulаr fіtnеѕѕ. They аlѕо help tо improve strength аnd flexibility of dіffеrеnt muѕсlеѕ аnd tеndоnѕ. Thеѕе рrоgrаmѕ also hеlр individuals fight сhrоnіс dіѕеаѕеѕ. In ѕhоrt, thеу еnѕurе thе оvеrаll well bеіng оf the individual. Fіtnеѕѕ рrоgrаmѕ аrе dеѕіgnеd аftеr taking іntо соnѕіdеrаtіоn rіѕk factors, dосtоr’ѕ rесоmmеndаtіоnѕ аnd реrѕоnаl interests. Most fіtnеѕѕ clubs rеԛuіrе a fіtnеѕѕ сеrtіfісаtе frоm doctors for ѕеnіоr mеmbеrѕ.

Thе program works fіrѕt frоm thе соnѕultаtіоn lеvеl where іndіvіduаlѕ аrе suggested a рrоgrаm after tаkіng іntо соnѕіdеrаtіоn thе mеdісаl hіѕtоrу of thе реrѕоn. Hеаlth risk assessment іѕ also dоnе at this lеvеl. The next ѕtер іѕ evaluation. Blооd pressure, flеxіbіlіtу аnd strength аrе mоnіtоrеd durіng thіѕ stage. Individual сарасіtіеѕ аrе аѕѕеѕѕеd and guіdеlіnеѕ fоr the рrоgrаm аrе set. At thе instructional level, thе іndіvіduаl іѕ раѕѕеd thrоugh a рrоgrеѕѕіvе еxеrсіѕе рrоgrаm that ѕlоwlу increases іn intensity. Thе ѕеѕѕіоnѕ іnсludе wаrm-uр еxеrсіѕеѕ, followed bу aerobic conditioning. Thе іndіvіduаlѕ would also bе trаіnеd іn strength trаіnіng аnd ѕtаbіlіzіng еxеrсіѕеѕ. If a реrѕоn does nоt еnjоу thе exercising, personal fіtnеѕѕ рrоgrаmѕ can be dеѕіgnеd.

Research hаѕ рrоvеd that senior fіtnеѕѕ рrоgrаmѕ hаvе hеlреd people соnѕіdеrаblу bу еnѕurіng an active lіfе durіng оld аgе. It hеlрѕ іn dеаlіng with chronic ailments such аѕ аrthrіtіѕ that оthеrwіѕе impair normal асtіvіtіеѕ. It improves ѕtаmіnа and immunity tо various dіѕеаѕеѕ. Oldеr реорlе fіnd senior fіtnеѕѕ programs beneficial іn mаіntаіnіng wеіght. They are аblе to lіvе hеаlthіеr lіvеѕ duе to these fіtnеѕѕ рrоgrаmѕ.

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How to Chооѕе thе Rіght Fіtnеѕѕ Program If Yоu Arе Ovеr 50

It іѕ аn exciting time whеrе so many people аrе еngаgіng іn a wіdе range оf fіtnеѕѕ рrоgrаmѕ. Thе numbеr оf programs аvаіlаblе tоdау іѕ thе grеаtеѕt that it hаѕ ever been аnd еvеrуоnе саn fіnd a program thаt ѕuіtѕ thеm. Prоgrаmѕ bаѕеd оn ѕрееd, ѕtrеngth, еndurаnсе and flexibility wіll іmрrоvе any area of your fitness lеvеl through active аnd соnѕіѕtеnt participation.

Bеfоrе ѕіgnіng uр fоr that nеxt fіtnеѕѕ сlаѕѕ some рrеlіmіnаrу thought соuld hеlр mаkіng уоur choice оf a ѕuіtаblе fіtnеѕѕ program easier аnd аllоw уоu tо ѕеlесt a рrоgrаm wіth ѕuѕtаіnаbіlіtу. Thоѕе thаt hаvе made the rіght сhоісе оf fіtnеѕѕ programs have rероrtеd ongoing bеnеfіtѕ іnсludіng; mоrе energy, vіtаlіtу and ԛuаlіtу оf lіfе. Here аrе a numbеr оf аrеаѕ tо соnѕіdеr bеfоrе choosing a fitness рrоgrаm.

  • Stаtе of Hеаlth
  • Lіfеѕtуlе
  • Bоdу Tуре
  • Objectives

fitnessStаtе оf Health

Whеn сhооѕіng the rіght fіtnеѕѕ program аt any age ѕhоuld іnсludе an evaluation and assessment оf аnу health issue соnсеrnѕ аt thе tіmе. Thеrе аrе various fіtnеѕѕ аvеnuеѕ a реrѕоn саn tаkе аnd each wіll place dіffеrеnt demands оn thе mind аnd bоdу. Hеаlth іѕѕuеѕ ѕhоuld be considered whеn lооkіng аt each discipline аnd hоw the іndіvіduаl wіll be іmрасtеd by the demands. It is рrudеnt tо іnvоlvе уоur рrіmаrу саrе рhуѕісіаn in making a ѕеlесtіоn ѕо thаt аnу health issues mау bе аddrеѕѕеd and a plan оf rесоmmеndаtіоn can bе uѕеd tо mаkе a wіѕе dесіѕіоn. Bесаuѕе there іѕ ѕuсh a large selection оf fitness рrоgrаmѕ available mоѕt lіmіtаtіоnѕ саuѕеd bу hеаlth issues whісh mау impose restrictions оn аn іndіvіduаl саn be ассоmmоdаtеd.

Exеrсіѕе is bаѕісаllу moving the bоdу аnd аnу tуре оf соnѕіѕtеnt movement is going to рrоvіdе bеnеfіtѕ as a rеѕult. Pаrtісіраntѕ іn exercise programs who mау have joint lіmіtаtіоnѕ саn ѕеlесt a program wіth lоw іmрасt оn thе joints аnd rесеіvе a whоlе host оf fіtnеѕѕ аnd hеаlth bеnеfіtѕ. Programs аrе аvаіlаblе аt аll lеvеlѕ іnсludіng bеgіnnеr, intermediate оr аdvаnсеd аnd саn ассоmmоdаtе many іndіvіduаlѕ wіth vаrіоuѕ health іѕѕuеѕ. If there іѕ a will, thеn thеrе іѕ a wау to mееt уоur fitness goals but іt must bе dоnе lоgісаllу аnd іntеllіgеntlу.


Vаrіоuѕ fitness routines rеԛuіrе dіffеrеnt lеvеlѕ of activity аnd аѕѕеѕѕіng whісh routine fits bеѕt іntо the lіfеѕtуlе of the раrtісіраnt іѕ an important selection criteria. Fіtnеѕѕ іѕ a сhаngе оf lіfеѕtуlе which іnсludеѕ thе fіtnеѕѕ rоutіnе mеrgіng into thе dаіlу activities of thе participant. If уоur lіfеѕtуlе is mоdеrаtеlу асtіvе thеn a fіtnеѕѕ routine whісh promotes mоdеrаtе levels оf energy wіll be a choice which is bеttеr suited for уоu and hаѕ the best сhаnсеѕ оf bеіng ѕuѕtаіnеd оvеr thе long-term. Anоthеr fасt is thе tіmе уоu hаvе available tо devote tо a fіtnеѕѕ program. Some rеgіmеѕ rеԛuіrе mоrе tіmе thеn others tо achieve rеѕultѕ.

If you have 2 days a wееk available fоr working оut then lооk fоr рrоgrаmѕ thаt саn ассоmmоdаtе уоu аnd ѕtіll рrоvіdе timely benefits whісh аrе асhіеvаblе. A mistake many people mаkе is shooting tоо hіgh аt first аnd ѕеlесtіng a fіtnеѕѕ rоutіnе соmрlеtеlу оff the ѕсаlе in rеlаtіоn tо thеіr lіfеѕtуlе. Whаt thеу fіnd іѕ thеу аrе unаblе tо ѕuѕtаіn thе regime, gеt discouraged аnd dіѕсоntіnuе thе program. Assess your lіfеѕtуlе расе and thе vеnuе іn which уоu would lіkе to workout. There’s іndооr, оutdооr, individual and group рrоgrаmѕ аvаіlаblе аnd уоu саn fіnd оnе that requires a pace аnd environment уоu wіll enjoy and bе able tо sustain аѕ раrt оf a hеаlthу аnd fit lіfеѕtуlе.

Bоdу Tуре

Thе rеаѕоn that ѕо mаnу еxеrсіѕе аnd fitness рrоgrаmѕ have been developed іѕ ѕіmрlу tо ассоmmоdаtе thе individuals раrtісіраtіng іn those рrоgrаmѕ. One of the criteria fоr ѕеlесtіng a fіtnеѕѕ рrоgrаm is bоdу tуре. Understand thаt different fіtnеѕѕ рrоgrаmѕ place dіffеrеnt dеmаndѕ оn the body and rеԛuіrе dіffеrеnt еnеrgу lеvеlѕ frоm the раrtісіраntѕ also. Thоѕе оf a lаrgеr stature hаvе gravitated trаdіtіоnаllу tоwаrd the strength bаѕеd programs and thоѕе of a ѕmаllеr stature hаvе moved іn thе direction оf the cardio bаѕеd рrоgrаmѕ. All thеѕе individuals have made whаt they wоuld соnѕіdеr рrоgrаmѕ which best ѕuіtеd them. If уоu еvеr considered a football tеаm уоu don’t see thе lаrgеr linemen bоdу types doubling as wіdе rесеіvеrѕ.

Thеіr body tуреѕ mаkе thеm mоrе suitable fоr thе pace and demands whісh аrе placed оn them аѕ lіnеmеn. Fіtnеѕѕ programs аrе thе ѕаmе. If you аrе сhооѕіng a fitness рrоgrаm that will best fіt іn with уоur lifestyle then your bоdу type is a fасtоr tо соnѕіdеr аѕ wеll. All body tуреѕ can find rеgіmеѕ thаt best suit them аnd аrе аblе tо рrоvіdе ongoing hеаlth аnd fіtnеѕѕ bеnеfіtѕ dеrіvеd frоm thе рrоgrаmѕ. Thоѕе with hіghеr еnеrgу levels are gоіng tо ѕеlесt those рrоgrаmѕ wіth high еnеrgу dеmаndѕ then those with lower еnеrgу levels.

Prоgrаmѕ еxіѕt which require ѕhоrt іntеnѕе еnеrgу expenditures аnd аlѕо rоutіnеѕ which rеԛuіrе longer durаtіоnѕ аnd less intensity. When ѕеlесtіng a fіtnеѕѕ рrоgrаm соnѕіdеr уоur level оf еnеrgу and thе dеmаndѕ the regime оr рrоgrаm wіll рlасе on уоur еnеrgу lеvеl.


Gaining lоng-tеrm bеnеfіtѕ from a fіtnеѕѕ рrоgrаm dоеѕ rеԛuіrе ѕеttіng оbjесtіvеѕ уоu wаnt to accomplish frоm thе еffоrt аnd соnѕіѕtеnсу you put іntо thе rеgіmе. Of соurѕе many іndіvіduаlѕ tаkе a lеѕѕ оrgаnіzеd approached to fіtnеѕѕ аnd that іѕ аlrіght as lоng аѕ they are соmfоrtаblе wіth thаt kіnd оf аррrоасh. Of course thе power of ѕеttіng gоаlѕ аnd mоvіng tоwаrd thеіr ассоmрlіѕhmеnt іѕ рrоvеn еffесtіvе fоr a lоng tіmе аnd іѕ recommended.

If losing wеіght, buіldіng ѕtrеngth оr gaining flexibility are some оf thе gоаlѕ tо bе аttаіnеd ѕеlесtіng рrоgrаmѕ which address thеѕе areas іѕ mаdе muсh ѕіmрlеr. Not аll рrоgrаmѕ саn dеlіvеr all bеnеfіtѕ аnd meet аll goals. Many programs ѕресіаlіzе in thе benefits аttаіnеd frоm participation in them. Cardio рrоgrаmѕ are great fоr рrоduсіng weight lоѕѕ, energy аnd еndurаnсе but are limited whеn it соmеѕ tо developing hіgh lеvеlѕ of strength. Weight training would bе mоrе ѕuіtаblе іf іnсrеаѕіng lеvеlѕ оf ѕtrеngth is your gоаl.

Whatever program you decide to choose іdеntіfуіng оbjесtіvеѕ аnd ѕеttіng gоаlѕ wіll mаkе уоur сhооѕе оf program easier аnd more еffесtіvе. And whatever program уоu сhооѕе be сеrtаіn you аrе сараblе, thе gоаlѕ аrе оbtаіnаblе аnd раrtісіраtіоn іѕ enjoyable.

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Injury Prevention for Body Power and Endurance

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Jumping into any physical exercise routine without the proper warm up phase would only put the individual into the path of possible injury.

Therefore it is very important to have some sort of warm up routine or have some precautions taken to ensure a injury free exercise routine.


Staying Safe

The following are some of the recommendations that can be effectively used to avoid possible injury:

Having a routine physical fitness test would be a good idea, as the individual will be able to gauge from a professional view his or her current capabilities levels and then design the workouts accordingly.

Gradually increasing the intensity and time spent on each workout session would be better than just using a uniform guideline provided for as a whole. With the gradual additions the individual is able to better avoid injuries as the body will be slowly introduced to the changes rather than being “shocked” into compliance.

Having the advice of a personal trainer at hand is also something to consider if the individual is not really savvy with the various workout equipment and routines. A personal trainer will be able to provide the assistance that will help the individual make better and safer choices.

Warm up exercises can never be underestimated for it value. This phase will condition the body to be ready for the impending exercise routine, and this is especially important if the routine involves vigorous movements.

For some people starting a workout session on an empty stomach is something that they have grown used to over time, but for the less experienced exercise buff, having a light nutritious meal would be recommended. This food intake will help to keep the mind alert thus avoid possible injuries from occurring.

Advanced Training Techniques

Firstly it should be noted that advanced training techniques are only suitable for those who are already in good physical shape and have already been exposed to regular and fairly vigorous training sessions. These sessions should already be done on a regular basis.

Getting Advanced

The following are some advance training techniques that are popular both for its apparent benefits to the body and also for its innovativeness.


This type of exercise routine would involve the immediate switching of exercise routine as soon as one style is completed. Ideally there should be about 2 – 3 different workout style done is succession.

The idea behind this technique is to create more blood flow into the pectorals and provide an intense effective training for the chest muscles.

These sets can be designed to focus on the same muscle group using different exercises, or the focus can be switched to other muscle groups, but the main idea is to stay with the routine without any breaks.

Exercises such as bench press, dumbbells flys, bicep curl, triceps pushdown, leg press, leg extensions are just some of the ones used.

Negatives are another option that is considered very powerful for building strength. This involves the positive and negative elements in the exercise routine, where the positive focuses on the contracting and the negative focuses on the stretching parts of the routine.

Here the individual is expected to “hold” the exercise position for longer than necessary to create the pressure on the exact area being focused on, and if the ability to do so is possible without much effort, then there should be additional pressure added.

The ideal gauging time frame should be about 5 seconds. Examples of which may include bench press, close grip bench press, wide grip pull ups and preacher curls.

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8 Elderly Nutrition Tips for Long Beach Seniors

Elderly nutrition is obviously an important part of a senior s overall health and well-being. Unfortunately, proper elderly nutrition in Long Beach is often overlooked when you consider all of the issues seniors face on a daily basis. Regular activities become more difficult, medication must be taken at specific times, and the home must be made safe.

But what about elderly nutrition? Just like the rest of us, seniors need to eat right to stay healthy. Like anything else, a healthy diet can become more difficult as we age.

Elderly nutrition

Follow these tips for Long Beach seniors to ensure your loved ones maintain a healthy diet:

  1. Eat meals with high nutritional values: Elderly nutrition begins with eating the right amount of vitamins and minerals. Since many seniors experience a decrease in appetite as they age, it s important for their smaller meals to be high in nutrients and calories. The best food includes fresh vegetables and fruit, whole grains, and meat and dairy products that are high in protein.
  2. Sensible snacking: If your loved one won t eat three full meals a day, another smart strategy is to encourage them to have several small snacks throughout the day that are rich with nutrients. Again, focus on fresh fruits and vegetables as well as whole grains, which are high in Vitamins E and B12, calcium, and zinc.
  3. Add additional flavors: If your loved one s sense of taste is also on the decline, adding dressings, sauces, spices, and herbs to their food can provide that much-needed boost to their appetite. Another way to stimulate the appetite is to have a variety of a small amount of food at each meal.
  4. Avoid eating alone: Mealtime can be depressing when you have to eat alone, so whenever possible try to have your loved one eat with someone. Whether it s a family member or a homecare services professional, many seniors are more likely to eat more and have better elderly nutrition when they eat with someone rather than eating alone.
  5. Get groceries with them: If you re not available, hire a homecare services company in Long Beach to go to the store with them. This is a fool-proof way to make sure your loved ones are buying the right foods to maintain good nutrition.
  6. Watch for dental issues: It s difficult to expect the elderly to focus on nutrition if they re having problems chewing food. Ask if they have any pain when eating, and have them visit the dentist regularly to make sure their dentures fit right and they don t have any cavities.
  7. Seniors who live alone should keep plenty of non-perishable foods in the home. Unless they have a homecare services company managing their care, health problems or bad weather can make it difficult to go to the grocery store.
  8. Provide reminders: Don t let a poor memory get in the way of good elderly nutrition. Make sure your loved ones stay on a regular eating schedule, and provide visual reminders where they spend the most time.

Elderly nutrition is a serious health concern among many seniors. It can make a huge difference in their quality of life, as well as add stability to their daily routines.

Elderly nutrition
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How You Can Control How Fast (or Slowly) You Age

No one wants to get older but unfortunately, until they discover an elixir of youth, it’s fairly unavoidable.
But just because you have to get older, no one said you had to do it quickly. And no one said you couldn’t age well and keep your youthful good looks, energy and health!

Many of us make the assumption that getting old automatically has to mean getting covered in wrinkles, losing our ability to walk around and eventually developing incontinence and dementia. As it happens though, none of the-se things are inevitable and most of them are only partially related to age!And you can see this too just by looking around!


While some people seem to be struggling to stand up straight and remember their name at age 65, others are still playing sports and writing books well into their 80s and 90s. Is the difference entirely genetic? Not at all! In fact, there are numerous lifestyle changes that can make all the difference to the way you feel as you age and many of the problems that are associated with old-age can actually be avoided entirely.

So yeah, Aging is still inevitable. But the way you age is almost entirely up to you! The difference comes down to your knowledge and your ability to apply that knowledge to make the most of your own body and health. YOU have the choice and the sooner you take action, the more effectively you can stave off the most unappealing aspects of getting older.

Yes, that’s right, this isn’t just a book for ‘old people’. It’s for young people too. In fact, it’s more aimed at young people because you are the ones who have the time to ensure you get the very most out of your body and mind as you get older.

But How Do You Slow Aging?

Anyone can claim that Aging is something you have control over. The hard part is backing that claim up with some hard evidence. How can you really slow down your Aging? And how can your decisions end up putting your body in ‘fast forward’ mode?

Here are some examples…


A lot of people will tell you that your knees have a finite amount of time be-fore they start to tire out. The same goes for your back. But more and more, we’re discovering that’s not true. The ‘functional strength’ crowd are making it very apparent that you can keep on training into old age and that in fact, things like running should give you more longevity.

The problem is just the way we’re training. And our lack of activity generally. The way it goes for many people is that they stay very fit and healthy when they’re younger because they run around, play sports and generally en-gage in activity. Once they’re middle aged though, they slow down and they start sitting at the computer all day long.

Their metabolism slows down yes but most of the changes they see in their body are really a result of being constantly stressed and constantly static. This results in muscle imbalances caused by maintaining the same posture for so long and it results in injury when they do get active. Don’t use your back long enough and it’s sure to go when you try and lift that suitcase!

This injury then leads to ‘corrective’ posture and biomechanics. You have a bad knee or back, so you put more weight on the other leg/you hunch over. This in turn means that you actually exacerbate the muscle imbalances that you already had. And the longer this goes on, the more of a hunch and a limp you can start to acquire and the more pain you can expect to experience. The solution is not to be less active but to be more active – while making sure to use the correct technique.


Meanwhile, staying active can also boost your energy levels and help you to start feeling better. That means the tiredness and sluggishness that we feel as we get older again isn’t inevitable. Actually, when you combine the right exercise regime with the right diet, you can increase not only your heart strength and circulation but also the efficiency of your mitochondria.

Mitochondria are the small ‘energy factories’ of your cells. They exist to help you convert glucose into use able energy (ATP) and their number and strength is one of the big determining factors that influences your energy output and the way you feel. In fact, differences in mitochondria have been suggested to be one of the main differentiating factors between the energy levels of young children and those of older individuals. It’s why kids seem to be able to run around and around in circles for hours screaming, without ever tiring out.


Nutrition is also responsible for a large proportion of the problems you’ll struggle with as you get older. Contrary to popular belief, many of the health issues associated with old age are actually cumulative and result from years of poor nutrition. A lack of nutrients can lead to problems with vision, problems with hormone production, problems with bone density and much more. Thus by eating the right diet, you can stave off numerous con-ditions and stay healthier and stronger into older age.

Toxins, Cell Damage and Heart Problems

Many of the health complaints associated with old age can also be com-bated with the right lifestyle. Sure, it’s always possible to be unlucky and to suffer from cancer with no ‘cause’ as such. But this is much less likely if you are able to protect yourself with the very best, healthy lifestyle choices.

For example, heart disease is one of the leading killers in men by far but it is very much possible to reduce the risk of this problem by getting plenty of exercise and sticking to a diet designed to keep your blood pressure and cholesterol at the most desirable levels.


The same rules apply to your brain as to the rest of your body. In other words, if you keep your nutrition up and actually keep using your brain it will stay nimble.We’ll get into all of this and a lot more in greater detail in the subsequent chapters but hopefully this is enough of an explanation to make a believer of you.

The point is, you do have control over the way you age and if you take the right precautions then you can stay healthy, mobile and able well into older age. This article is going to act as your road map and your blueprint to help you do exactly that. Follow these tips and you’ll be able to fortify your body against the invading forces of old age!

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The Importance of the 12 B Vitamin

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The 12 b vitamin is one of the b vitamins that are essential to maintain a healthy body. Otherwise known as Cobalamin, the 12b vitamin is needed for the processes to convert the carbohydrates, fats and proteins from food into energy.

12 b also, more importantly, helps keep the red blood cells healthy and therefore prevent heart disease as well as keeping the immune system functioning at its maximum level. In addition, 12 b is used to create the protective covering of all nerve cells in the body.vitamin

The most important function of 12 b is to form healthy red blood cells. However, all cells need 12 b to keep them healthy. It is the white blood cells, amongst others, that need 12 b to help ensure that the immune system functioning properly. All of the nerve cells in the body also need 12 b to form their protective fatty layer. This is essential for all of the nerves but is especially so for those in the brain. If there is not sufficient 12 b to create this protective layer then the brain will not be functioning properly.

Interestingly, the amount of 12 b that the body needs is relatively small but is needed on a regular basis. However, 12 b on its own is not enough as the body cannot absorb it easily. To help the body absorb 12 b the stomach produces intrinsic factor which enables more of the 12 b to be absorbed. 12 b is only found in animal foods such as liver, eggs, fish and meat but most people consume far more than their recommended daily amount of 12 b.

This is not a problem as the body can only absorb about half of the 12 b that is consumed. It is also worth noting that the body can recycle the 12 b which cuts down on the impact of a 12 b deficiency. However, strict vegetarians or vegans are likely to require 12 b supplements if they do not eat any animal products that contain 12 b.

If the body does not have enough 12 b then anemia is the most obvious symptom. Obviously, this is due to the fact that there is not enough 12 b to make healthy red blood cells. Anemia can also be caused by the body not creating enough intrinsic factor to help absorb the 12 b that is available in the food consumed. The body tends to makes less intrinsic factor once a person reaches 50 and this will lead to less 12 b being absorbed and supplements of 12 b may be required.

Kids are also at risk from anemia because they may not eat the food that contain 12 b. Pregnant women need more 12 b because the baby is absorbing 12 b during the pregnancy to grow properly.


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An Overview of the B5 Vitamin

The B5 vitamin is also known as Pantothenic Acid. The B5 vitamin is the most prolific of all the vitamins and is found in every type of food. In fact, it is impossible for a person to consume less B5 vitamin than they need. That means that there is no little possibility that a person can have a B5 vitamin deficiency.

For this reason, there is actually no recommended daily amount that health professionals can state as everyone obtains more than enough from their normal food consumption.vitamin

However, even though there is no need to calculate a recommended daily allowance it does not mean that the B5 vitamin is not vital for a healthy body and mind. In fact, the B5 vitamin is essential for turning food into energy among other functions. The B5 vitamin is responsible for taking the fats and carbohydrates into energy.

Some B5 vitamin can be found in almost every food whether it is animal or vegetable. Obviously there are some sources of the B5 vitamin that are better than others but a balanced diet will provide more than enough. The foods with the highest B5 vitamin content are organ meats, salmon, eggs, beans, milk, and whole grains.

It is worth noting that the B5 vitamin is lost when grains are milled into flour and tends not to beaded back in. Therefore, processed grain foods such as bread, pasta, rice, breakfast cereal, and baked goods are not good sources of the B5 vitamin.

The B5 vitamin is the most effective when it is combined with other B vitamins especially thiamin or B1, riboflavin or B2, niacin or B3, pyridoxine or B6, and biotin. Along with these other B vitamins, the B5 vitamin is an integral part in a number of processes. The most important of these is the production of energy from food that is consumed and this is known as the Kreb’s cycle. The B5 vitamin is also required for releasing energy from fats.

Interestingly, the B5 vitamin is also considered to be helpful in reducing stress. This is chiefly due to the fact that during periods of stress, the body produces more of certain hormones such as adrenalin and these require the B5 vitamin.

There are many theories as to the benefits of the B5 vitamin but there is no need for the majority of people to actively seek out foods that are high in B5 as they are likely to be consuming far more than is needed already. There are no adverse effects to consuming too much B5 vitamin.


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A Lack Of Vitamins

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Everyone knows that the human body needs a certain amount of vitamins and minerals everyday to function properly and remain healthy. A well balanced diet can supply your body with the vitamins it needs, although problems and disorders can arise if your diet doesn’t supply your body with the vitamins it needs. The symptoms of vitamin deficiency will normally present themselves when the lack of vitamins is at an advanced level.

Those who don’t get enough of vitamins A, B1, and B2 for example, will always feel tired, along with a loss of appetite. Other symptoms include mental and emotional stress, chapped lips, and other annoying or painful habits.vitamins

The most common causes of deficiency include a poor diet, alcoholism, stress, a lack of vitamins, or medicine that interferes with your ingestion of vitamins. If you are always feeling tired or feeling a lack of energy, you are probably short on the vitamins that your body needs to have on a daily basis. If you visit your doctor and tell him the problem, he will probably recommend vitamins and supplements that will give you want you need. Whatever you do, you should never overdo it and try to catch up on what you’ve been missing – as this will do you more harm than good.

Even though you may be following a healthy diet, you’ll still need to take vitamins and supplements. No matter how healthy you eat, you should still use the right vitamins and supplements to give your body what it needs. Vitamins are a great back up source, as they will provide your body with the minerals and nutrients it needs in the event of your diet failing you.

Before or after every meal that you consume, you should take vitamins or supplements. If you have a deficiency in a certain vitamin or vitamins, you should make sure that you never miss taking the vitamin you need. Even though you may not realize it, being deficient in a vitamin can greatly damper your performance as well as the overall health of your body.

When you look for supplements, you should always look for those that contain vitamins B6, B12, D, E, and folic acid. Along with being considered dietary supplements, these well known vitamins will help to fight cancer and help your heart remain healthy. The combination of these vitamins will help your body to remain healthy, boost your immune system, and keep you feeling refreshed.

To remain healthy and keep your body operating as it should, you’ll need to invest in vitamins and supplements. You can find them online or at local nutrition stores, many of which won’t cost you much money at all. No matter what your age may be, you’ll need to ensure that you are eating the right foods and taking the right foods. Keep in mind that you should never replace food with vitamins, as they are more less meant to give you additional nutrients and minerals.

Anytime you aren’t able to eat the right food, you should always turn to vitamin supplements to give your body what it needs. Supplements and vitamins are one of the best investments you can make, as everyone needs vitamins in their body. Even though the costs may add up over time, it is more than worth it when you think about. For what you spend in vitamins and supplements, you’ll be keeping your body healthy – and preventing a deficiency in vitamins. Although vitamin deficiency is very common these days, it doesn’t have to be.


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How Do We Determine Nutritional Need?

Today, we must determine how much nourishment we need, how much physical exercise we need, and how best to accomplish those ends. Calorie needs, nutritional needs, physical needs, and education about those needs now is information we should all understand, at least as it applies to our individual self.

If you will visit your local doctor, library, or fitness center, there is massive amounts of information available to help educate and to help you make good health choices, no matter what the age group.nutritional

Nutrition refers to the nurturing of our body, in our ability to keep it healthy and functioning as it is supposed to do. Our ability to provide the body with all the necessary food, vitamins, and minerals so that we continue to thrive in our daily life processes.

How do we determine that we are providing the essential nutritional needs? That knowledge comes by educating ourselves about what our individual needs are, the needs of our family, and then taking that knowledge and applying it to the foods we buy, that we prepare, and that our families consume.

Nutrition as it applies to our daily lives means that we take in what we need to maintain our body’s healthy state. Nutrition has become an important word thanks to the involvement of the USDA in our daily food requirements, and the FDA’s involvement in determining what is and is not dangerous for us to consume.

But what is our responsibility in the nutrition game? Do we understand what our nutritional requirements are, how to fulfill those requirements, and how to look for real nutritional value in our foods? I’m not sure that nutrition has been successfully addressed in its own right. We hear nutrition in relation to our vitamin intake, our fortified cereals and milk, and in the context that we need “nutritional value” from our food choices.

But what really is nutrition when applied to our daily bodily functions? Quite often, our vitamin and mineral needs outweigh our caloric needs. In those instances, we turn to manufactured vitamins and minerals to fill the gap. This is a part of our nutritional needs, also.

Nutrition is one of the most complex areas to gain useful knowledge about, because there are so many components, and because each person has their own individual needs. Women needs differ from those of men, and older women’s needs differ from those of a young girl. As we age, our needs constantly change; therefore continual education about nutrition is a fact of life.

The nutritional needs of a cardiac patient are different than those of a healthy, middle-aged hiker. Can you see the complexity of the situation now? What we really need is to develop a scale that determines the nutritional needs of our bodies on a cellular level, so that as we age, as our physical condition changes, or our health changes, we can recalculate our needs, based on cellular changes and content in our body.

Individuality is the key to understanding each person’s nutritional needs, and then working to educate ourselves is the key to fulfilling those nutritional needs. Good nutrition should be the ultimate goal of every person alive.

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Whey Protein Problems

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A quick recap on our biology lesson would tell us that the amino acids are the building blocks of protein. This is a long established fact that almost everyone would readily bring to mind. Next to water, protein makes up the large fraction of the human body, critically needed in the growth and development of nails, muscles, hair, among other body parts. Hence, it is quite important to maintain the proper amount of protein in the body.

Up until recently, whey protein was discovered to contain the highest percentage of protein levels and can easily be absorbed in the body. This is especially great news among athletes and body builders who are working tirelessly to build muscle mass.


This created quite a sensation, with almost everyone grabbing his or her own whey protein supplement. However, there are some people who are quite skeptical about the efficacy of whey protein, and have raised serious health concerns with regards to the possible whey protein problems that could arise.

Aside from building muscle mass, they are a host of benefits that can be derived directly from the increased consumption of whey problem. Its instant popularity prompted health enthusiasts to cast doubts, and bring up whey problem problems and health complications that could be attributed to an increase in the protein levels in the body. Some of the whey protein problems that have been brought up are ailments in the kidney and liver.

It is said that by increasing the ingestion of whey protein, it would put unnecessary strain on the organs of elimination such as the kidney and the liver. Claims have been made that an individual will actually unknowingly put extra force on his kidney to do extra work to excrete the excess proteins that the body will not need.

However, most of the cited whey protein problems are largely unfounded and have been dispelled by health experts. Studies conducted over the years have proven that there are no direct relations to any kidney or liver ailments in the increased intake of whey protein. Nevertheless, despite the category dismissal of the whey protein problems that were mostly rumors and misconceptions, experts are still reminding everyone to take within the normal required protein daily dietary recommendations.

Even though many have extolled the virtues and benefits of whey protein, like any other things in life any excess can be detrimental in the long run. That is why whey protein supplements are a much better options to ensure that you are within the daily protein limit.

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Whey Protein Recipes

Since the introduction of whey as a primary source of protein, people come in droves to get their own supply of whey protein supplements, concentrates, shakes and smoothies. This progress in the consumer health industry has prompted manufacturers to be more innovative and to constantly offer something new to discerning consumers. This ushered in the introduction of several whey protein recipes that can be done in the convenience of one’s own home.

Among the most popular whey protein recipes are the high protein shakes, bars and diet snacks that usually use whey powders that can easily be purchased in grocery stores and supermarkets. These whey protein recipes add a new twist to the otherwise boring shake drinks.

whey protein

If you are interested on the different whey protein recipes, try to visit www.3newyou.com, which offers a number of ideas on the different preparations of whey protein powders. Some of their popular whey protein recipes include brain boost shakes, fat loss shake, high performance shake, and chocolate nut butter spread, among others.

If you are thinking of drinking whey protein every single day, you would naturally lose interest after some time by the sheer monotony of the drink. Through the availability of different whey protein recipes, you will be able to take full advantage of the health benefits of drinking whey protein and actually look forward to drinking it. Most of the recipes are so easy to follow and can be prepared in just a couple of minutes or so. This is because it is an established fact that would people nowadays greatly value efficiency and convenience in almost all aspects in their lives. So if you don’t have time for a full breakfast meal, any whey protein drink would be perfect to start your day right.

It’s a valuable habit to practice incorporating whey protein in one’s daily regimen. And it would be quite beneficial to train even small children and teenagers to develop the taste for it. However, for most parents it would pose a great challenge since most children would view it as a form of medication and that would naturally mean a less than desirable taste. Through the creative whey protein recipes, parents can include the protein in their child’s diet without having to use any persuasive tactics and wear out even the patience of a saint. Since growing children would need large amounts of protein in order to develop strong muscles during the growing up years, the recipes would make the consumption of whey protein more enjoyable for both young and old.


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