Tag Archive for: healthy lifestyle

Yoga and the Elderly

/in , ,

Yoga is ideal for people of all ages, but particularly for seniors for a number of reasons. Because yoga is not a purely physical practice, there is flexibility to adapt one’s practice to meet one’s needs.  This is a significant factor why yoga has become so popular with seniors.

In short,  there IS a yoga practice available to you, no matter your age, nor your physical limitations. And with the boon in senior specific classes available,  there’s never been a better time for seniors to discover yoga.

yoga

Low Impact

The first is that in most cases, yoga is low impact. Hatha, Kundalini and Vinyasa yoga are all good examples of low-impact yoga that can be done safely even by complete beginners.

Increased Strength and Flexibility

A second reason is how much yoga can improve strength, flexibility and stability. This means less risk of slips, trips and falls, which can cause bones to break and even be life-threatening due to complications such as blood clots in the legs and pneumonia from inactivity.

Being more mobile and flexible also means greater independence well into your senior years. After all, it’s not just about how long we live, but the quality of life we enjoy as well. Staying fit and active is one of the best ways to care for your health, especially if you are a caregiver for an older relative or partner, have grandchildren and so on.

A Mental Workout

Yoga is also great for mental fitness. It improves mood, focus and concentration, especially in relation to the types of yoga which include meditation as part of their routines. Two such types are Hatha, the origin of all yogas, and Kundalini yoga. Kundalini yoga was formed in the 5th century AD to work on the energy centers of the body, known as the chakras in traditional Indian medicine (Ayurvedic medicine).

Increased Mobility

One of the biggest health challenges for the elderly tends to be pain and stiffness, such as that of arthritis. If we feel pain when we work out, we avoid working out. However, the less we move, the stiffer we become and the more pain we suffer. So we work out even less, leading to a vicious cycle of pain, stiffness and lack of exercise that can leave many people house-bound or even chair-bound when they could be out making the most of their golden years.

Starting Safely

As with all forms of exercise, it is important to start safely and sensibly through slowly adding activity to your day and not trying to overdo things. For this reason, certain types of yoga such as Bikram and Ashtanga are not a good idea. Bikram, known as hot yoga, is not just physically demanding – it is also known as hot yoga because of the roasting conditions in the studio, with temperatures often reaching 100F or more. This can lead to dehydration and a severe strain for anyone who has heart health issues.

Ashtanga has seven levels, a basic one and six more of gradually increasing difficulty. The fact that few practitioners have ever reached the most advanced levels will give you an idea of how demanding this yoga can be.

Finding the Right Studio for You

If you live in a moderately large urban area, chances are you have more than one studio close by to choose from. Many will offer free introductory lessons so you can try the yoga and see the studio for yourself. Many studios also offer discounted lessons or unlimited classes as part of a reasonably priced monthly membership.

You will naturally wish to focus on the classes themselves and how much health benefit you think you will get from them. Other important considerations in relation to choosing the right studio for you will be the skills, qualifications and experience of the teacher’s. Some specialize in yoga for seniors.

Check out an introductory class near you and see what a difference it can make to your health.

Yoga Series

5 Hatha Yoga Poses That Can be Performed a Home

/in , ,

Hatha is comprised of many different asanas or poses as well as breathing techniques highly recommended for beginners doing yoga at home.

Here are 5 easy Hatha yoga poses you can learn:

Hatha

1. Lotus Pose

One of the easiest Hatha yoga poses, this pose teaches awareness, meditation and patience.

How to do it:

Start in a sitting position with your legs stretched out in front of you. Slowly bend your right leg and bring your foot close to your left groin. Then bend your left leg and slide it gently on top of the right. Keep the soles of your feet perpendicular to the floor. Bring your hands to prayer position in chest level, take several deep breaths then relax.

2. Plow Pose

This pose stretches and strengthens both your back and leg muscles. It’s a good pose to learn to help improve flexibility when doing yoga at home.

How to do it:

Start by lying on your back with your arms by your sides. Bend your knees slowly, bringing the soles of your feet close to your buttocks. Raise your heels towards the ceiling and with your arms and back pressed to the floor, lower your legs over your head as close to the floor as you can. Hold for 4-5 breaths before going back to the starting position.

3. Staff Pose

This Hatha yoga pose stretches the back of your legs, opens your chest and lengthens your spine.

How to do it:

Begin this pose in a sitting position, your legs stretched in front of you. Place your hands behind your hips with your fingers pointing away from you. With your back straight and your shoulders relaxed, slowly press your chest forward. Stretch your arms then pull your toes toward you. Hold this pose for 3-6 breaths.

4. Standing Forward Bend

Another easy pose to learn when doing yoga at home is the Standing Forward Bend. It helps stretch the legs, the hips and the spine while keeping the knees flexed. It is also known to help improve circulation.

How to do it:

Stand straight with your feet apart hip-width. Stretch your spine as you inhale then bend forward as you exhale. Place your hands under the front of each foot. Hold this pose for 30 seconds to 1 minute then inhale before going back to the starting position.

5. Bridge Pose

The Bridge pose helps strengthen the back, buttocks, neck, spine and thighs. It is also another Hatha yoga pose that helps improve circulation.

How to do it:

Start by lying on your back with your arms at your sides and your knees bent. Move your heels as close to the buttocks as possible before slowly raising your hips upwards. Press your shoulder blades down and slightly lift your chin. Hold for 30 seconds to 1 minute.

When doing yoga at home, practice these easy Hatha yoga poses first before moving on to more complicated poses.

5 Super Macronutrients Food Sources

/in , ,

The three macronutrients are required by your body in relatively large quantities and are essential for life. Without them you could not survive. Carbohydrates provide your body with energy, dietary fats support overall good health and protein helps build, maintain and repair your body’s cells.

But which foods can provide you with these three important nutrients? Keep reading for five super macronutrient foods.

macronutrients

1) APPLES

Apples are a fantastic carbohydrate source making them a great energy food. They also contain high levels of antioxidants (which protect your body from oxygen related damage), fibre (which keeps your blood glucose levels stable and promotes good bowel health), flavonoids (which act in a similar way to antioxidants), phytonutrients (which also act in a similar way to antioxidants) and vitamin C (which helps your wounds heal and keeps your immune system strong).

2) ALMONDS

Almonds are an excellent source of monounsaturated fats and protein. On top of this they are a great source of vitamin B2 (which helps your body break down macronutrients for energy), vitamin E (a powerful antioxidant), copper (which assists in the production of many important substances), manganese (which activates a number of enzymes in the body) and potassium (which helps maintain proper muscle contractions and regular heartbeats).

3) BEEF

Despite the negative press, beef is actually a very nutritious food. It is a super source of monounsaturated fat, protein and saturated fat. Beef is also a fantastic source of vitamin B2, vitamin B3 (which helps convert blood glucose into energy), vitamin B6 (which helps break down protein), vitamin B12 (which assists in the production of deoxyribonucleic acid (DNA) and ribonucleic acid (RNA)), selenium (an antioxidant) and zinc (which protects your blood vessels and promotes a strong immune system).

4) EGGS

Eggs are a quick, convenient, healthy food containing high levels of monounsaturated fat, protein and saturated fat. They are also rich in a number of vitamins and minerals such as iodine (which promotes thyroid health), tryptophan (a mood boosting amino acid), vitamin B2, vitamin B5 (which helps your body break down the three macronutrients), vitamin B12, vitamin D (which assists in the absorption of the bone strengthening nutrients calcium and phosphorus).

5) SPINACH

Spinach is an excellent carbohydrate source. It is also a great source of calcium, iron (which supports the production of haemoglobin), magnesium (which helps your muscles and nerves function properly), vitamin A (which promotes healthy vision) and vitamin K (which helps your blood clot).

As you can see there are plenty of foods out there that can help you get your daily intake of macronutrients. Most of them will also provide you with a healthy dose of important vitamins and minerals. I hope this list helps you find some good macronutrient food sources but if none of them are to your liking remember the most important rule is to stick with natural, unprocessed foods such as fresh meat, fruits and vegetables. A varied diet that is low in processed foods will very often provide the balance of macronutrients that your body needs.

Firm Up Flabby Arms (Fitness for Seniors)

/in , ,

Everyone needs to partake in some type of physical activity. It doesn’t matter what your size or age is, you need to exercise. Fitness for seniors is especially important because once the human body reaches a certain age, it needs extra care, particularly where the muscles are concerned.

There are a lot of people in this world with flabby arms. The great thing about it is that they’re not difficult to get rid of. Seniors usually develop flabby arms from not being active. The flab that hangs from the arms is undeveloped muscle and sometimes, it can also be fat.

flabby arms

Before working on toning up flabby arms, seniors must first participate in some sort of low-impact to moderate cardiovascular workout. All fitness for seniors should include at least three days per week of 30 minute-walks, jogs, aerobics, swimming, etc.

It’s important to mix up the intensity and types of cardiovascular workouts. For one, mixing it up helps prevent workouts from becoming boring. It also helps to make sure that the whole body is targeted. Mixing up the intensity burns more fat and contributes to less flab around the arms. Without some sort of cardio, there won’t be any fat burning.

Getting involved in cardio also helps prepare the body for lifting weights and other forms of working out. Fitness for seniors should include a warmup, stretch, some weight-lifting, and then another stretch. Once the warmup is complete, the next step is to stretch for about 10 minutes. This will help to prevent injury.

After stretching is complete, then it’s time to start lifting weights and toning up the arms. A good exercise for seniors to firm up flabby arms is the triceps extension. This exercise involves lowering a light weight behind your head slowly and then lifting it up, and lowering again.

Fitness for seniors should be as comfortable as possible. The triceps extension can be performed standing up, sitting down, or lying down. You also may want to consider alternating to keep it interesting and make sure that your muscles are targeted from all angles. Try to do about 3 to 4 sets, twice per week.

Perform the exercises really slow and do not forget to breathe as you are performing the movements. If you start to feel like you are straining, you probably are. If so, then stop immediately and begin stretching very slowly and carefully.

After the workout is complete, stretch for about 5 to 10 more minutes. If you feel like it, try to hop on an exercise bike or walk for a few minutes on the treadmill. This will help to cool your body down and make you feel better once the workout is complete.

The most important thing to know about fitness for seniors is that it should be practiced. The more you exercise, the better you will feel. By working out the body, you strengthen your heart and your immune system. Lifting weights helps to burn fat, tone muscle, and protect the joints, which is particularly important for seniors. Make sure to work out at least three times per week, and you should be able to see some fairly quick results.

Yoga: Postures and Poses

/in , ,

Yoga has become a very popular form of exercise, however, some styles focus primarily on physically working the back, for instance: the most important Yoga poses in this case will differ from others, remaining the most important Yoga poses for another kind of Yoga.

There are also very difficult one might focus on in other styles of Yoga designed to stretch and strengthen other specific parts of the body, and many that work the entire body, treating the body as left and right equals yin and yang.

yoga

There are specific Yoga poses for the floor parts of Yoga exercise, as well as the more familiar standing Yoga poses.

One of the most basic kinds of standing Yoga poses one will learn in Yoga is what is called the tree balance. In this balance you will:

  1. Prepare as always by checking the posture and lifting through the torso, pushing your shoulders down.
  2. Hold your eyes on one object diagonally or straight forward for the entire pose.
  3. Stand with your feet together.
  4. Lift up onto the balls of your feet.
  5. Rock your weight back, onto your heels.
  6. Strengthen the right leg shifting all of your weight and lift your left leg slowly up so that your foot lays flat, toes down, resting on your right inner thigh.
  7. Your arms slowly lift up to what is called the prayer position: both palms meeting directly above the top of the head–the full body in perfect alignment. Meeting above the crown chakra and lengthening all the way through the body.

The benefits of practicing this posture are many. It will result in remarkably noticeable balance and grace.

The posture requires balance, focus and concentration–all the basic guidelines of Yoga–both spiritual and physical are involved in Yoga poses. The tree balance is one of the many Yoga poses where the key is to relax and clear your mind. Not thinking about the difficulty of the pose itself–releasing tension–that is the mental aspect of several complex positions–without which many Yoga poses would be virtually impossible to hold.

This is one of the most well known Yoga postures. However, there are many. Including, as I mentioned before, many floor Yoga poses. Focus and breath–this is how you remain in any of the Yoga poses.

One example of the floor Yoga poses is the snake:

  1. Lay flat on your stomach with your hands on your shoulders.
  2. Lift up by straightening the arms and focus up–as though your eyes were also a part of the arch.
  3. Focus on pushing the pelvis down towards the floor–arching your back.
  4. And keep your shoulders down, as with virtually all Yoga poses.

Remember, all Yoga poses are meant to be held. You do not just reach the posture. Instead you reach it and remain there–thirty seconds, a minute etc. Holding, breathing, the asana, and the pranayama, this is how the balance is earned. In all Yoga poses you will find that you can stretch further and further each time. There are many other yoga poses and techniques out there–go find the perfect kind of yoga for you!

Should Seniors Exercise and What are the Benefits?

/in , ,

As we grow older our bodies go through various changes. One of the best ways to ensure the health and fitness is to practice safe senior exercise in our retirement years. Many doctors will often prescribe a regime of exercises that are safe and effective. However, due to the fact that many seniors are dealing with different degrees of various illnesses and health concerns, every senior exercise routine should be tailored to meet each individual’s health needs.

It is best to choose simple forms of senior exercise if you haven’t been steadily training or exercising in your former years. Always consult with your physician before embarking on a new method of exercise. However, once you receive your physician’s OK; you should feel confident in beginning your routine.

senior exercise

A great way to learn a new workout is to use a senior exercise video or DVD. Aerobics is a wonderful workout and it keeps the heart healthy and strong. If your doctor has given you a target heart rate to maintain, then consider choosing an aerobic senior exercise workout video.

For those who suffer with painful arthritis, senior exercise may be prescribed as a form of therapy. You can find special arthritis based workouts that will slowly help you move and restore flexibility to your joints. Continuing to exercise is one of the most beneficial tools that you have to fight off the painful stiffness of arthritis.

Some seniors have limited mobility and there are many seated exercises that you can still perform. Choosing a video or DVD that will instruct you in these exercises is a great way to keep flexible and healthy. Many seniors choose to perform yoga for its stretching and toning benefits. This gentle form of exercise will help keep the spine flexible and supple.

One of the most effective forms of senior exercise available today is good old-fashioned walking. Walking can help keep the hips strong and flexible, keep the legs toned, and improve circulation throughout the entire body. Try walking whenever possible to receive these life saving benefits. You can avoid many sicknesses and illnesses just by increasing circulation and keeping the body in a lifestyle of motion.

Many active seniors prefer to exercise through hobbies such as dancing and swimming. Most senior communities will include a health club, fitness room, swimming pool, and offer dance lessons. Weight training is also beneficial in senior years, and research is showing that a weight-training regime can help prevent bone loss in seniors.

By participating in the exercise programs offered in your senior community you are taking the best course of action to maintain your level of health, as well as to improve your current state of health. Whether it is swimming, dancing, weight training, yoga, playing golf or simply walking exercise is the key to enjoying your retirement years and limiting painful conditions.

Always follow your physician’s advice and consult with him or her before starting any new exercise routines. By living a lifestyle that includes proper nutrition, plenty of rest, and a reduction of stress, you can be sure that you are taking vital steps to ensure your health.

Using Yoga Poses to Improve Your Health

/in , ,

Yoga Poses are the body and mind places you are trying to achieve through Yoga that are also called Asanas. The benefits of practicing Yoga is mainly to exercise, strengthen and tone your body’s muscles and exercise your mind. It takes a great deal of willpower and tenacity to accomplish each Yoga Pose and you have to have the discipline to practice your routine of poses or asanas daily.

You may or may not know that the effort required for yoga is certainly not easy (what program ids that actually works though!), but the total body benefit is worth all the hard work. The art of practicing Yoga exercises or Asanas can and will improve your physical, mental, emotional, and spiritual health.

poses

To be able to accomplish the Yoga Poses requires you to study each pose and perform it deliberately as you control your body and mind simultaneously. Learn the following different Yoga Exercises, Postures, and Poses in the following sections and then incorporate them into your routine.

Warm-Up Poses

In general, warming up depends on the particular style of yoga that you practice and your studio, class, DVD, or online training will show you the best warm up for the type of yoga you are doing.

Standing Poses – You should learn the following Standing Poses

  • Virabhadrasana or Warrior Pose
  • Utkatasana or Squat Pose
  • Uttanasana or Standing Forward Bend
  • Tadasana or Mountain Pose
  • Uthita Trikonasana or Extended Triangle
  • Garudasana or Eagle Pose
  • Natarajasana or Dancer
  • Bakasana or Crow Pose
  • Chaturangsana or Plank Pose
  • Purvottanasana or Back Bend
  • Vasisthasana or Inclined Plank

Seated Poses – These poses can be done while sitting.

Sitting Neutral

  • Vajrasana or Hero Pose
  • Dandasana or Staff Pose
  • Baddhakonasana or Bound Angle Pose
  • Gomukhasana or Cow Face Pose

Sitting Forward

  • Pascimottanasana or Sitting Forward Bend
  • Paripurna navasana or Boat Pose

Sitting Back Bends

  • Bidalasana or Cat Stretch
  • Ustrasana or Camel Pose
  • Bhujangasana or Cobra Pose
  • Dhanurasana or Bow Pose

Sittting Twist

  • Ardha matsyendrasana or Half Twist

Inverted Postures and Balance Poses – These poses help to increase circulation, stimulate the brain, enhance glandular system functioning, and relieve pressure on the abdominal organs helping with digestion and blood flow.

  • Sarvangasana or Shoulder Stand
  • Halasana or Plow Pose
  • Adho Mukha Svanasana or Downward Facing Dog
  • Setu Bandha or Half Bridge
  • Urdhva Dhanurasana or Full Bridge
  • Karnapidasana or Spider Pose

It’s recommended that people try and practice different yoga poses at home or even in the office or workplace but if you are feeling like you’re not able to complete a posture, please don’t push yourself. Yoga is not a competition so just relax, rest for a minute and try the pose again. Also remember not to try yoga poses that are beyond your capabilities.

If you attempt asanas that are beyond your level you can injure yourself which is not what we are trying to achieve with yoga! You might find it helpful to get some expert guidance through popular online training websites where a professional teacher can instruct and coach you through each Yoga Pose ensuring you are doing the exercise correctly.

Workout Routines for Seniors

/in , ,

Seniors are finally getting involved in the health movement! Move it or lose it! What is the best workout routine for senior citizens? And why should seniors workout? We will explore more on this topic during this article.

Did you know that there are some health insurance companies that will actually pay for your gym membership. When this was implemented several years ago, the insurance companies saved around 1.6 billion dollars in health care in the first two years! Senior citizens were getting into the gym, and getting fit and healthy!

senior

Of course, if you have read any of my other articles, you know that I am a big advocate of weight lifting. And yes, this goes for you too, seniors. Lifting weights can really help with osteoporosis. If you don’t believe me, ask your doctor. Your doctor will tell you. I have some clients that have come to me because their doctor has told them that they have to get a personal trainer.

My hope for everyone and their health is that they get into the gym BEFORE their doctor tells them that they have to do it. Once you are at a place where your doctor tells you that you HAVE to lose weight, or you have to get a personal trainer, this can mean that your health is at stake. This always makes my heart just drop, because I know for many people, that a lot of their health problems could have been prevented if they had just lead a healthy lifestyle and gotten into the gym.

So, don’t be one of those people. Get in to the gym now. Also, for most seniors, it’s about getting back your mobility, your range of motion, and a bit of strength and energy. Yes, I recommend lifting weights, but, don’t go in and just start throwing weights around. Get yourself at least a month of sessions with a personal trainer. Many injuries can be prevented by just knowing where to place your hands or your feet during certain exercises.

One rule of thumb can be the ninety degree angle rule. Now, this doesn’t apply for every exercise. There are always exceptions to the rule. Basically, you never let your legs or your arms go past a ninety degree angle. For instance, if you are doing an overhead shoulder press, your arms above your head should each form ninety degree angles.

This way, you are keeping the weight in your muscle rather than your joints. But, if this isn’t making any sense to you, please take the time to seek out a personal trainer in your area. They can help you with all of your fitness goals and give you a great workout routine for seniors!

4 Foods That are Effective for Weight Loss

/in , ,

As we all know, food is a major part of whether we put on or lose weight. Some foods truly make it difficult to lose weight like hamburgers and fries. Even though these bad foods are tempting, they can create cravings that are self-sustaining, destroy your blood sugar levels, and pack pounds around your waistline.

However do not despair – there are actually food and beverages which can assist you in losing weight! This is fantastic as although they are not magic bullets formulated by Scientists in a lab, they are natural foods.

weight

Most people associate healthy food with having a bad taste. The truth is that many of these healthy and natural foods that help you to lose weight actually taste good and you can easily add them to your diet.

Here are the top 4 food and drinks for weight loss:

Grapefruit

In the early 2000’s, there was a hit fad of the grapefruit diet. This was based on a study conducted in 2004 at the Scripss Clinic in California, where Researchers discovered that grapefruit meets its reputation as a superfood as they found that those who simply ate just half a grapefruit before a main meal dropped weight. If you are not into eating grapefruit or your city or country does not have fresh grapefruit all year round, then the grapefruit juice and capsules also work. However, the fresh grapefruit is best. In addition, it is great for your future health as it contains lycopene and liminoids which are compounds that help to fight cancer. Bonus!

Pumpkin

People may love it with their Sunday Roast or on special occasions like Thanksgiving, but did you know it is actually one of the best weight loss superfoods? Even just canned pumpkin has plenty of fiber and is only 40 calories. What’s best is that it is also really easy to prepare – regardless of whether it is bought fresh or canned.

A great treat to go with either your Sunday Roast or just in time for Thanksgiving is to sprinkle the sliced pumpkin with a bit of nutmeg, artificial sweetener, and cinnamon. Add some almonds, and there you have a delicious and filling treat

Sardines

Easily found in any supermarket, sardines are fantastic for weight loss. They contain lots of protein which will assist you in feeling full, and stimulate both your blood sugar and your metabolism. They are also an excellent source of Omega 3, which will assist in boosting your mood and strengthen your cardiovascular system. They are also cheap and free of heavy metals and mercury unlike other fish higher up on the seafood chain.

Green Tea

This drink is a slimming solution that has been backed by many studies around the world. It is great for promoting your health, regulating blood sugar, aiding in digestion, and is rich in antioxidants. It helps to boost your metabolism and also helps you to de-stress. It is recommended that people drink 5 cups of green tea per day.

Ab Workouts – Muscular Strength vs Muscular Endurance

/in , ,

Muscular strength is different from muscular endurance when it comes to ab workouts. Both types are very good at helping people lead a healthy, fit lifestyle and keep the body strong. However, if you want ripped abs, your best choice would be muscular strength training. You will get faster results!

People often have an ideal image of how they want to look, which determines what type of exercise program they should follow. If looking lean and muscular is your goal, then going for a long run will not be effective.

Muscular

Muscular endurance activities will condition your body to perform well for that activity. The long, low intensity activity will require your muscles to be light, lean and sleek to be able to last for long distances or durations.

Muscular strength training is very effective at increasing the body’s metabolism. The increased size of the muscles causes the body to work harder to supply energy to the bigger muscles, which results in more calories burned and greater fat burning.

The increased muscular activity burns the food that we eat and when the body needs more fuel, it will use the excess body fat and burn that. When the body starts burning more fat, the abdominal area of our body will begin to show the underlying abs and give us more ab definition.

Resistance training with heavy weights and low repetitions forces the muscles to hypertrophy and increase its overall muscle activity. The increased intensity of the activity will cause a buildup of lactic acid and carbon dioxide. Once the muscles slow down its intensity, the body will then deliver more oxygen to the muscles, to help replenish and remove waste products.

When the exercise intensity slows down or stops, the body will then continue to send oxygen to the muscles to remove waste and replenish the muscles to prepare for the next bout of exercise or activity. What also ends up happening is the body continues to replenish and repair the muscles, well after the exercise session and the body ends up burning fat throughout the day and night.

Having muscular endurance is good for general health and fitness. But if you want killer abs, you need to train for muscular strength. Training for strength will turn your body into a fat burning machine that will get you the rock hard abs that you’ve dreamed of.