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Yoga Series

Gentle Stretching for Increased Flexibility (Senior Yoga)

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Many senior citizens find that their mobility, flexibility and body strength has certain limitations. This can be due to injuries, the aging process, arthritis and other health conditions. There is also in some people a fear of falling and concern of the recovery involved in breaking a hip.

On the other side of things, many elderly people have more free time and wish to increase their blood circulation, range of motion and stay in shape. Women are advised by their physicians to exercise to help with bone density. Exercise is also advised for heart health and to maintain blood pressure levels.

yoga

Fortunately, there are forms of yoga that help one stay active yet take into account some of the limitations that many people have. Senior yoga classes can include restorative yoga, gentle yoga and chair sessions. Breathing, relaxation, gentle stretching and body strengthening are part of the classes, but done much less vigorously than ashtanga or other types of classes. Of course, in any yoga class, one can modify the movements and do them in accord with one’s own circumstance.

It is important to not spend the days only in sedentary living but to continue some type of physical activity routine unless your doctor advises against it. Not only is this important physically, but mentally it is very encouraging and lifting to the spirit to be able to do some physical movements that might have seemed impossible. Senior yoga classes also are a social setting where friendships can be built and new interactions broadened.

Some people feel cautious of trying yoga because some of the postures or asanas can appear to be contorted or required developed balancing skills. Yoga for seniors classes are taught with modifications so that people with any degree of flexibility can join in. The teacher will discuss with students how to adapt poses for various conditions and situations so that you are comfortable and still challenge yourself.

Building an Unconventional ‘Functional’ Home Gym

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In the last few years, the face of fitness has changed a great deal. We’ve seen a move away from very static, single-joint movements like the bicep curl and a move towards more adventurous and engaging forms of training. These include things like kettlebell training, TRX (suspension training), Indian club training, weighted stretching, squatting, deadlifting and more.

These types of exercises effectively allow us to use our body in the way it was intended: by using all of our muscles together rather than in an isolated fashion. The result is that we produce more growth hormone and testosterone (triggering greater muscle growth) and that we build a more stable and functional body.

kettlebell

 

The problem is that this type of training often doesn’t extend to the home gym. It’s not easy to fit a squat rack in your front room… so what can you do?

Here are some items that will allow you to build an awesome, functional and unique home gym that might be a little different from the other gym bros…

Kettlebell

The first thing you need to make your home workouts more functional is a kettlebell. This will immediately challenge you more by providing a more dynamic workout and by moving the center of gravity in unpredictable ways.

What’s more, is that kettlebell training allows you to perform movements like squats, deadlifts and more that you couldn’t train on your own otherwise.

Parallel Bars

Here is a simple tool that everyone can use in order to train and that not enough people have in their home. Parallel bars usually cost about $40 and allow you to perform dips, hand stands, planche, inverted push ups, neutral grip pull ups and much more.
They’re fun, easy to store and build incredibly dynamic strength.

Gymnastic Rings

Gymnastic rings can be used for many of the same exercises as parallel bars. The big difference is that you have to balance them and hold them steady while you train. They cost a lot less than TRX and have the added bonus of letting you perform dips too, so they are far superior in that sense.

Indian Club

Indian Clubs are the lesser-known little brothers of kettlebells. These let you train with similarly unconventional shapes and another uneven center of gravity, this time using a tool that looks a fair bit like a bowling pin! Grab onto the end and swing, push, lunge and generally sword fight an invisible opponent. That’s a fun way to build strength!

Balance Board

If you want to make any movement more challenging, more functional and more interesting then simply perform it while standing on a balance board. This will force you to balance while also moving the weight, which is much more challenging for your entire body.

Rope

A rope can be used for all manner of exercises. One of the simplest ways to train with it is to hang it over a pull up bar and then perform neutral grip pull ups with it. This will build grip strength as well as allowing you to train your biceps and lats. Otherwise, you can perform rows or even wrap it around your weights and pick them up that way!

Healthy Weight Loss Supplements

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If you are overweight and diet and exercise regime can be somewhat of real challenge for you, a great step you can make is find weight loss supplements to make your weight loss more easy. Unfortunately most of the overweight people sink into the vast choice of weight loss pills available without researching what weight loss supplements are healthy.

In this article I will try to give some useful observation considering healthy weight loss supplements.

weight loss supplements

 

Well if we dig into weight loss supplements market and research it we will find two basic types of supplements available – chemical weight loss supplements and herbal or natural weight loss supplements.

First type is a known and approved way to assist in weight loss that was used for many obese people and really helped in their weight loss routines.

There are several most known brands of chemical supplements, like Xenical or Phentermine or Meridia – all based on chemicals affecting your weight in several ways of action.
For example, Xenical acts like fat blocker. It is known to reduce up to 25% of weight if used correctly. The pill is considered suitable even for long term weight loss.

Or Meridia, affecting our brain chemicals to increase body metabolism and suppress appetite. The supplement also showed effectiveness on obese patients.

Unfortunately, using chemical weight loss supplements is not a healthy way of weight loss for sure. Chemical combinations have side effects and in some cases can affect our health badly. They are used under doctor’s prescription usually and just in case patient does not have any serious medical conditions.

Another group is natural weight loss supplements, also known as herbal. These weight loss supplements are actually a mix of natural ingredients or both natural and safe chemical components designed to maximally affect our excess weight.

The only serious thing to mention here is that not every “natural” component is safe for your health. Well known example is ephedra or ma huang – herb that is used in many weight loss supplements as metabolism enhancer and thermogenic as well. Only after several fatal cases and severe side effects reported by many people who used ephedra, it has become clear that not every natural component is actually healthy one to use.

Ok, it’s not that bad at all – here we got several natural ingredients that can you can consider as a healthy aid for your weight loss. They are widely known – it is Hoodia Gordonii, Green Tea, Chitosan, Garcinia Cambogia, Fiber and some others… Though most of them hasn’t been researched thoroughly to prove their weight loss capacities, they showed real efficacy with many people using them in form of supplements and getting positive weight loss results.

So recommendation is simple – if you are not morbidly obese and in need of serious medical help, natural weight loss supplements are the healthy way for you to make weight loss faster and easier. Just don’t rely too much on “magic pills” and use them along with diet and exercise routines.

Be aware of dangerous herbal components and choose weight loss supplements only from reputable brands and distributors.

Yoga and the Elderly

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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

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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.

4 Reasons to Avoid Macronutrient Overdose

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The macronutrients are the three main nutrients that your body needs to survive. You need to consume relatively large quantities of carbohydrates, dietary fats and proteins to ensure that your body functions properly. However, there is a limit to how much you can safely consume and exceeding that limit can have a number of adverse effects.

In this article I will be expanding on this topic and discussing four of the negative side effects associated with macronutrient overdose.

macronutrients

1) DEHYDRATION

Eating too much protein has been linked with dehydration. A study from the Federation of American Societies for Experimental Biology looked at five endurance athletes who consumed low (63g per day), moderate (123g per day) and high (246g per day) levels of protein over three periods of four weeks. They found that as protein consumption increased, hydration levels went down. Dehydration can have an adverse effect on your health and put you at risk of a number of heat related illnesses.

2) FLUCTUATING ENERGY LEVELS

Consuming too many carbohydrates causes your blood glucose levels to increase rapidly and then fall dramatically. Eating high levels of omega 3 essential fatty acids (EFAs) has also been linked with elevated blood glucose levels. Your body uses blood glucose for energy so any fluctuations can have a direct effect on your energy levels. One minute you may feel full of energy and then the next minute you will feel as though all the energy has been sucked from your body. This makes it extremely difficult to concentrate and function properly throughout the day.

3) INCREASED LOW DENSITY LIPOPROTEIN (LDL) CHOLESTEROL LEVELS

Eating high levels of saturated fat has been linked with increased LDL cholesterol levels. LDL cholesterol builds up in your artery walls causing blockages. This restricts the flow of blood to your vital organs which can lead to both organ damage and heart disease.

4) WEIGHT GAIN

Weight gain is probably the most common symptom associated with macronutrient overdose. If you eat too many carbohydrates any that are not required for energy are stored as body fat. Consuming too much protein has exactly the same effect with any excess being converted into body fat. Overindulging on dietary fats can also lead to rapid weight gain as they contain more than twice the calories (nine calories per gram) of carbohydrates and proteins (four calories per gram).

Whilst the macronutrients are essential for life and good health you need to keep an eye on how much of each type you are consuming. To ensure that you are not eating too many macronutrients you first need to check that the daily amount of calories you consume is in line with the amount your body burns.

Then you need to ensure that no more than 70% of your daily calories come from a single macronutrient (so having 90% of your daily calories come from carbohydrates would be too much). If you stick to these rules you should be avoid the negative symptoms discussed in this article and enjoy all the benefits that the macronutrients can offer.

Fitness Tips for Senior Citizens

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As senior citizens get older it is very important to stay active in order to maintain overall health. Some of you cannot exercise like you use to, but you can still workout and keep safe at the same time. Here are some tips to help you.

I recommend checking with your doctor if you have not worked out in over a year. It is wise to get a check up once a year any way, so while your there ask about an exercise program.

senior citizens

It is important to do something that you enjoy when thinking about a fitness plan. It could be lifting weights or walking on a treadmill. Any exercise is better than nothing at all. I find that seniors love to workout provided that the exercise routines are fun.

Most seniors like to workout with a trainer or a partner. I feel the reason for this is that they feel comfortable with someone helping them with their exercises. If it makes them train harder and safer then it’s great for them.

Some seniors nowadays are in such good shape they can help me workout. I’m always amazed at what some senior citizens can do in a gym. Quite a few of them are still very strong and muscular. I can only hope that I will be in that good of shape.

If you never worked out or starting to get back into the swing of things. I would start off very slow at first. The individual does not want to hurt themselves right off the starting block. Take your time and the strength and endurance will come back gradually. You will have some muscle soreness when starting off. Just don’t overdo it at first. The body has ways to overcome muscle soreness with rest and proper nutrition.

Starting out a fitness plan for senior citizens, I would recommend setting some short- term goals to get going. It could be something like walking a block. Walking on the treadmill, or even lifting some light weights. The more goals you set the more likely the person will keep exercising and making progress.

Please make sure you stay hydrated by drinking water throughout your workouts. Staying hydrated will also help if you suffer from cramping.

Also please make sure you have good fitted sneakers. It’s very important for your safety to have a nice pair of sneakers.

Please stretch before and after you exercise. Your body will love this and prevent injuries. As we get older our joints and ligaments shorten, so stretching helps to elongate the muscle.

As senior citizens it is wise to start a fitness routine in order to maintain a healthy body and mind. It won’t take long once you have a fitness plan to see great results.

Wonderfully Fit Personal Training

3 Effective Yoga Poses for Back Pain

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Since the practice focuses on stretching to improve body strength and flexibility, further studies show that people who take yoga or stretching classes cut back on pain medications for back pain twice as much compared to those who don’t.

While yoga isn’t recommended for those suffering severe back pain, the practice can give relief to those who experience back aches occasionally. As a safety measure, be sure to first consult your doctor about your new physical regimen especially when you’re prone to pain.

back pain

So if you want to get rid of your back aches or pains for good, here are the top 3 most effective yoga poses that can help relieve back pain:

1. Downward-Facing Dog

The Downward-Facing Dog is one of the most simple yoga poses for back pain. It is great for stretching the whole body, targeting your lower back muscles. This pose also supports the spine.

How to do it:

Begin this pose with your hands and knees, making sure that your hands are slightly in front of your shoulders. With your back pressed, slowly lift your tailbone up towards the ceiling by raising your knees away from the floor. Hold this position for 5-10 breaths and repeat the process five to seven times.

2. Cat and Cow Pose

Another easy pose you can try when doing yoga for back pain is the Cat and Cow Pose. This basic yoga pose stretches and loosens the back muscles for instant relief. It is usually used as a warm-up pose or a part of a regular yoga routine.

How to do it:

Begin in all fours. Then do the cat pose by arching your back and pressing your spine up. Hold this position for a few seconds before transitioning to the cow pose. To do the cow pose, scoop your spine in, press your shoulders back then lift your head. Move back and forth from the cat pose to the cow pose ten times.

3. Child’s Pose

If you’re looking for simple yoga poses for relieving back pain, the Child’s Pose is what you need to learn. It is a resting pose that actively stretches and elongates your back.

How to do it:

Begin on all fours, your arms stretched out in front of you. Slowly sit back so that your glutes or butt muscles rest (but not touch) above your heels. Hold this pose for five to ten breaths and repeat as many as you want for a relieving, soothing stretch.

To ensure that your back pain is relieved through these simple yoga poses, take time to do some light stretches beforehand. Yoga for back pain is an effective relief, but be sure that you don’t over stretch your muscles especially when you’re a beginner. Otherwise, your back ache will only worsen.

5 Super Macronutrients Food Sources

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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)

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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.