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Feel the Burn With These 6 Low-Impact Workouts

May 5, 2016 by

Whether you’re recovering from an injury or simply looking to begin a workout routine from scratch, low-impact workouts are often just as beneficial as more explosive styles. Here are a few low-impact workouts that will take it a bit easier on your body while still showing major results.

  1. Kettlebell swings. Any exercise that burns up to 600 calories in just 30 minutes should be on your list, and that’s just what you’ll get with kettlebell swings.
  2. Swimming. If your gym has an indoor or outdoor pool, try swimming some simple laps to get in a great cardiovascular exercise that burns fat without putting much impact on your body.
  3. Barre classes. This trendy, ballet-inspired workout actually lives up to the hype. Barre’s sequences of pliés, squats, and repetitive arm movements are proven to burn major calories, and they also go easy on your joints.
  4. Cycling. If you love running but simply can’t handle the strain that it puts on your knees and ankles, try cycling instead. The average hour-long class burns between 600 and 750 calories.
  5. Power yoga. While all types of yoga are beneficial to your health, more traditional styles don’t particularly burn a lot of calories. If you’re looking to lose weight, try a power yoga class instead.
  6. Fast-paced walking. Speed up your usual walk to torch calories without going too hard on your joints.

Low-Impact Exercises That Burn Major Calories [SparkPeople]
8 Low-Impact Workouts That Still Burn Major Calories [Shape]
8 Low-Impact Workouts That Torch Calories [Prevention]

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Spring Forward: How Start Your Warm Weather Workouts on the Right Foot

April 21, 2016 by

Whether you want to tone up before bathing suit season or you're striving to lead a healthier lifestyle, the spring season is a good time to begin an exercise routine. If you’re struggling to find the motivation to begin your spring workouts, these tips can help.

  • Put it on paper. If you write down your fitness goals and a loose schedule, it will help you to remain accountable and stay on track.
  • Start slow. Remember to keep your schedule light at first and work up to more difficult workouts. Begin with 30 minutes of moderate cardio exercise three or four times per week, and be sure to switch up your workouts to keep things interesting.
  • Enlist a partner. If you’re still feeling sluggish, ask a close friend to work out with you and help to keep each other motivated.
  • Invest in new workout gear. If your sneakers from last season have seen better days, invest in a brand-new pair that will get you excited to exercise.
  • Get outdoors. Now that the cold weather is over and the days are longer, you likely want to get outside as much as you can. Schedule early morning runs before work, go for weekend bike rides, or even sign up for yoga in the park.

Spring-Clean Your Exercise Routine [Health]
20 Ways to Spring Clean Your Fitness Routine [Shape]
Spring Clean Your Workout Routine: 21 Bad Habits To Toss Today [LiveStrong]

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Confused About Cholesterol? Learn More About It

June 18, 2015 by

How much cholesterol should a person really consume in a day? Are some types of cholesterol worse than others? There are a number of confusing “facts” floating around about the mysterious topic of cholesterol, and it may seem difficult to decide which ones are true. Here are a few definitive statements that will set the record straight and put you on the right track toward lower cholesterol. (Remember to consult with your doctor for medical advice!)

  1. Women should worry about their cholesterol just as much as men. Although many people think that cholesterol is man’s problem, once women enter menopause it affects them just as much. Menopause causes a woman’s “good” HDL cholesterol levels to decrease and their “bad” LDL levels to increase, which puts them at just as much risk.
  2. Everyone should practice a healthy diet and regular exercise routine to prevent high cholesterol. While being overweight or obese does put you at a much higher risk for high cholesterol, genetics are to blame for many instances of high cholesterol, as well. No matter how thin or physically fit you are, all adults should be concerned with their cholesterol levels.
  3. Whole foods are always better than packaged foods. There are many packaged foods that claim to be low in cholesterol, but they are often filled with other things (such as trans fats) that can also increase your cholesterol levels. Fruits, vegetables, and lean meats are always a better choice.

Common Misconceptions about Cholesterol [American Heart Association]
The Top 5 Cholesterol Myths [Health]
4 Dubious 'Facts' About High Cholesterol [Everyday Health]
Common Misconceptions About Cholesterol, Foods and Fats [Natural Therapy Pages]

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Hit the Ground Running With These Tips for Beginner Joggers

March 20, 2014 by

Before you run, you must learn to jog, but sometimes even that can be a struggle. If you simply aren’t the running type, these simple and motivational tips can help you to get out on the trail and actually enjoy a relaxing jog.

  1. Wear the right clothes. Feeling comfortable and prepared can make all the difference when it comes to working out. Your tattered old sneakers and oversized sweatpants likely aren’t doing much for your motivation level, so trade them in for supportive running shoes and breathable, close-fitting shorts or leggings.
  2. Go for a few walks. Build up your stamina by going on a few 15 to 20 minute walks before you begin your jogging routine. This will also help you to plot routes in your area.
  3. Learn proper warm-ups. Begin by stretching your legs, torso, and arms for 5 to 10 minutes to avoid cramping. Make sure that you get your heart rate up by doing a few jumping jacks as well.
  4. Don’t overexert. It’s tempting to jump into a jogging routine head first to see faster results, but resist this urge. Build up your distances slowly to avoid strain and prevent becoming burnt out too quickly.
  5. Cool down. Cooling down is just as important as warming up. Walk a few laps after a run, and stretch your legs to avoid muscle cramping.

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Keeping Fit Over 50!

October 23, 2012 by

Who says you can’t stay fit over fifty? Studies have shown that the physical and mental benefits of exercise increase with age. No matter how many candles are on the birthday cake, exercise is proven to reduce illness and chronic disease, enhance mobility and balance, and improve cognitive functions like memory. These four basic forms of exercise will benefit everyone. Be sure to check with your physician before beginning any exercise program!

Balance exercises
These will help strengthen your leg muscles and prevent falls. Click here to read important descriptions of proper form.

Endurance exercises
These are cardiovascular exercises that will help improve your heart rate, manage your weight, and increase your metabolism. Click here to find out more information about cardio activities for older adults.

Strength exercises
These will help you build muscles, increase your metabolism, and maintain healthy blood sugar levels. Click to read about strength training exercises for older adults.

Stretching exercises
These will help improve your range of motion, allowing you to be more energetic and active throughout your life. Click here to read more about stretching exercises that will enhance your quality of life.

For a maximally effective health program, combine activities from all four categories. Make sure to check with your health care provider before beginning a new exercise regime. The best time to get started is now! You’ll feel stronger, happier, and more energetic – what could be better than that?

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Benefits of Walking for Seniors

April 3, 2012 by

Walking is a valuable fitness tool whether you are 8 or 80. But, for seniors, it is an especially effective way to lower blood sugar, reduce body fat, lower blood pressure, and improve bone density. In addition, walking can significantly reduce the risk of heart attack or stroke in older individuals.

Another advantage of walking is its low cost of entry – other than a good pair of shoes, you need little else to enjoy this revitalizing activity. Besides the physiological benefits of walking, there are also psychological benefits as well. The natural beauty of your surroundings, the birds chirping, and the calming sound of the stream as it bubbles over the stones are just a few examples of the positive mental stimulus and stress relief walking can provide. Or enjoy walking with a friend which also promotes good mental health and social interaction.

Studies show that walking just 30 minutes a day, five times a week can significantly reduce your risk of developing diabetes, heart disease, or joint problems. As with all activities, it is important to consult your physician before you begin any exercise program.

If you’re looking for a fun, simple way to greatly improve your overall health and well-being, go for a walk!

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Daily Tips To Keep Your Heart Healthy

March 13, 2012 by

For a long and healthy life, it’s essential to consider your heart health. Below are some effective ways to address your heart health every day:

  1. Stop smoking! Quitting smoking is the number one thing you can do to boost your heart health. Did you know that the threat of heart attack for former smokers is the same as it is for non-smokers within three years of quitting?!If you’ve been putting it off, make it your goal to quit this year!
  2. Get Moving! The chance of heart disease increases significantly in sedentary people versus people who get regular physical activity. No need to run a marathon – moderate intensity exercise such as walking, swimming or biking are great choices. The key is to keep it regular, and make sure you move every day.
  3. Brush & Floss. Did you know that taking care of your teeth is an essential element of heart health? The risk of experiencing a heart attack or a stroke increases by 50% if you have gum disease.
  4. Eat Your Fruits & Veggies. Include plenty of fresh fruits and vegetables in your daily diet. Be sure to enjoy foods that are low in saturated fat and cholesterol, and high in fiber. A healthy, balanced diet helps to prevent high blood cholesterol, and the less sodium you have in your diet, the better.
  5. Start Laughing! Laughing can be a great workout for your heart. Each time you chuckle, the blood flow in your heart increases for up to 45 minutes, which is an excellent way to promote heart health.

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Stay Young with Yoga

February 28, 2012 by

Yoga has become an increasingly popular practice over the past few years. With its claims of increasing strength and flexibility while calming the mind, yoga has gained a loyal following of all ages. But, did you know that yoga can actually help you reduce or even reverse the effects of aging? If you haven’t tried yoga before, you may want to start after reading about its profound benefits. (Be sure to check with your doctor before beginning any new exercise regimen!)

  • Yoga can counter the effects of aging by moving joints through their full range of motion, which stretches, strengthens, and balances each part. This is important because muscles shorten and joints tighten with age, and yoga stretches the body to relieve stiff joints and lengthen muscles.
  • Yoga can help ease the pain associated with osteoarthritis and carpal tunnel syndrome.
  • Recent studies indicate that yoga may be as effective as drug therapy in controlling hypertension.
  • Even after just a few months of a consistent yoga practice, you’ll begin to experience increased feelings of good health and well-being.
  • Yoga has been proven to be an effective complementary treatment for musculoskeletal disease and related disorders.
  • Calming yoga stretches reduce physical stress and tension while increasing overall relaxation.

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Tips For Preventing Falls

February 21, 2012 by

As we get older, falling becomes a hazard. Joints get creaky, medication affects our senses, and balance can be easily lost. We might simply have trouble seeing obstacles in our way. When bones are brittle, even gentle falls become dangerous.

Luckily, preventing falls is easy. It all comes down to good housekeeping. Take these tips:

Eliminate clutter.

– Remove furniture that you don’t use. All remaining furniture should be stable and without sharp corners.

– Position furniture where you can grip it as you walk through the house.

– Don’t have electrical cords trailing across the floor.

Install safety bars.

– Make sure all steps—even the smallest—have sturdy handrails that extend beyond the final step.

– Install grab bars in the bath/shower.

Tape.

– Install friction tape in the bathtub.

– Make sure rugs/carpets are secured to the floor.

Install stool risers and boosts.

– These devices make getting on/off the toilet, or in/out of bed, easier and safer.

Wear non-slip footwear.

– Make sure to wear non-slip shoes or slippers around the house. Don’t walk in in stockings or barefoot.

Have adequate lighting.

– Install bright bulbs.

– Consider using motion-sensitive lights that come on when a person enters a room.

– Use night lights in every room.

Avoid reaching.

– Keep important items on low shelves/cabinets.

– Use a reaching tool to grab faraway items. Never stand on chairs or ladders.

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Hearing Loss: What You Can Do

December 6, 2011 by

Hearing loss is the third leading health problem for people over 50, surpassed only by arthritis and hypertension. It’s a natural consequence of getting older; even if you worked in a quiet library all your life, your hearing is likely to dull with age.

The problem can sneak up on you. It typically occurs gradually, with extreme frequencies (high or low-pitched sounds) affected more than others. Often this results in temporary difficulty understanding speech, which can easily be blamed on other factors. By the time hearing loss affects your lifestyle, it may be too late to correct.

If you find yourself routinely asking people to repeat themselves or turning up the television volume beyond others’ comfort level, hearing loss may be a problem. Another sign may be buzzing or ringing in the ear, especially after leaving a noisy environment. If you have these symptoms, see your doctor for a hearing test. When caught early, hearing loss can usually be corrected to an almost normal state.

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