For any person, a regular stretching routine can bring some surprising benefits. While you might think that stretching right before activity is beneficial, it needs to be done on a regular basis for a minimum of 10 minutes in order to bring some major changes to muscles and tendons. Research shows that people with the least flexibility have increased chances of injury…
It’s no secret that our bodies feel tight and stiffer if we don’t stretch, especially as we get older. If you invest most of your exercise time into strengthening your muscles or working on your cardio routine, it’s easy to forget about stretching.
This article will look at evidence-based information about the role of exercise in prevention and intervention of Alzheimer’s disease and cognitive impairment.
Given that in the United States alone, there are close to 30 million people who have diabetes and five to 10 percent of those have type 1 diabetes (and must use insulin), many of your clients may be insulin users…
Researchers studied 1,544 people age 50-plus. Some of those in their 80s had the lowest inflammation levels in their bodies because they took care of their health. This included cardio exercises along with resistance – weight training with weights and bands, stretching for flexible joints and mobility. Even in extreme old age, centennials showed positive outcomes when they exercised. Low levels of inflammation were also an important predictor of people’s cognitive function, especially those in the oldest age group.
I’d have to say that of all the exercises I do, I love anything aerobic (getting my heart rate up) the most. Walking, jogging, biking and dancing are the most common forms to get your motor running and is a great way to shake off the cobwebs. Any quick, sustained movement can increase your heart rate.
Before you start moving around, think about what motivates you to push a little harder. Are you interested in exercise to reduce stress and shake off the blues, lose weight, build a healthier brain (cognition), or make new friends?
Researchers say those who believed exercise was good for stress reduction valued it more with increased age. Motivation to move when reaching 60-plus can yield different benefits. For instance, people who exercise experience less inflammation in their bodies. Inflammation can lead to illness (stemming from a lower immune system) and difficulty losing weight. Losing weight can be especially troublesome if you have joint issues (hip, knees or back). With each pound you lose, the equivalent of four pounds of pressure can be released.
The combination of cardio mixed with bands is one solution for cardio exercise to keep inflammation at bay. It is fun. Be creative and you will never get bored. In this month’s Exercise Snack Video, I will show you a few quick examples. Pay close attention to my cues on form and technique and in the long run (pardon the pun), you’ll have fun!!
Side note: The familiar tune of the Bee Gees song “Stayin’ Alive” has been used for medical training for some time. It has the right beat — not to mention the perfect title — for providing CPR’s chest compressions at the right pace to revive a patient. Try playing it sometime when you exercise.
Reprinted with permission from Lori Michiel. Originally published on Lori’s Fitness Blog For Active Adults and Seniors.
Lori Michiel, NASM, has been assisting seniors in their homes since 2006 with customized exercise programs including those designed to address Parkinson’s, metabolic disorders, arthritis and diabetes. These adaptive programs are specifically designed to improve balance, circulation, flexibility, mobility and promote independence. Lori Michiel Fitness has over 40 certified trainers who are matched with clients in Los Angeles, Ventura and Orange Counties. Connect with Lori at www.LoriMichielFitness.com.
Approximately 4 million people in the United States live with fibromyalgia, an illness which manifests as severe muscle pain and chronic fatigue. Living with fibromyalgia — the cause of which is unknown, but seems to be connected to the nervous system — means coping on a daily basis with debilitating discomfort and a lack of energy, making exercise difficult. Indeed, a lot of different exercises can actually make the symptoms of fibromyalgia more acute, but there is a common misconception that exercise should be avoided completely by those with the condition.
Giving up exercise is not the answer. Some forms of physical exercise may exacerbate pain, but this is due to the unsuitability of the exercise itself, rather than just doing exercise. In fact, performing exercises that don’t trigger symptoms can actually help, not the least of which is relieving mental and psychological fatigue which is connected to living with the illness.
Throwing yourself into a workout with no gradual build-up is not recommended for anybody, but least of all if you live with fibromyalgia. Intense workouts need to be increased over time, whether you’re 18 or 80, in good shape or not. Unprepared muscles will not respond well and it could take days to undo the damage caused. As little as 5 minutes spent walking can be the best approach.
“After a while, start to increase the amount of time you spend exercising bit by bit, but do not increase the rigorousness of the exercise, which will have a detrimental effect,” warns Pamela Chase, a Fibromyalgia expert at SimpleGrad and Revieweal.
And with the case of fibromyalgia, high-intensity workouts should never be the aim. Pain will only be exacerbated if you take on exercise that’s intense on the muscles, so again, walking is a great option, as is a gentle swim using breaststroke or backstroke. Other great options for fibromyalgia are yoga and tai chi, which include slow movements and little impact.
In addition to keeping exercise low intensity, take plenty of breaks. Not only will this allow you to recover energy levels, but you’ll actually be able to participate for longer, if you break your routine into smaller, bitesize chunks.
Exercise can mean overcoming mental obstacles, no matter who you are, but when you suffer from fibromyalgia, it’s imperative you listen to your body. Don’t try to undertake exercise when the message coming from inside is ‘no’. There will simply be times when your energy levels are too low to participate in any form of exercise, so despite the mental frustration this will cause, listen to what your body is communicating.
Measure impact and recoveryListen to what your body is telling you, and that means keeping tabs on it for two or three days after. As you start to build in exercise routines, do so gradually so the impact of each one can be measured independently. It will help you understand what is working for you, and what isn’t, and then you can develop routines that work for you.
“Although exercise tips are generic, and medical guidance is quite standard for fibromyalgia sufferers, the reality is that no two individuals will respond in exactly the same way to what could appear to be an identical workout, so continue to listen to your body, and continue with routines that work for you as an individual,” says Bruce Sorenson, a journalist at UKTopWriters and AustralianReviewer.
The nature of fibromyalgia means that there are related issues to look out for and manage with your workouts. One such issue is orthostatic intolerance — which means the blood rushes to the legs when sufferers stand up, and stays there. The solution to this is vastly increasing water and salt intake prior to and during exercise, and exercising in warm water. Using a recumbent bicycle can also greatly assist as a warm-up, or even as the exercise itself.
You should consult your physician or other health care professional before starting any exercise routine or program to determine if it’s suitable for your needs.
Aimee Laurence is a personal trainer and blogger at Paper Writing Service and Essay Service. She writes about Fibromyalgia and health. Also, Aimee tutors at Assignment Help Australia portal.
References
Pamela Chase, a Fibromyalgia expert, Simplegrad and Revieweal.
Bruce Sorenson, a journalist, UKTopWriters and AustralianReviewer.
It all started over 40 years ago, when I chose as my sport – some would say, my life – the Korean martial art of Tae Kwon Do. I was young, fit, pretty strong and, unbeknownst to me, very flexible – perfect for the art of kicking high and hard. Once I got hooked on it, I was in the gym a few hours a day, 6-7 days a week…for the next almost 20 years. That did not include the running I did to get my cardiovascular conditioning primed for the art and sport I was practicing at high levels of both skill and competition. I knew then, at age 19, that I was going to pay for the training and abuse I was putting my body through, but not until I was older, say, 40 or so.
Do you want to lose weight?
You might be asking should I weigh or not to weigh, that is the question. Whether ’tis nobler in the mind to suffer the slings and arrows of knowing one’s outrageous weight, or to take arms against a sea of bulges by simply ignoring the scale and trying to eat less and exercise more. For some of us, the scale is a tool. For others, it’s the enemy.
So let’s say your plan is to lose 1lb a Week.
Some health and fitness professionals have made a compelling case for ignoring the scale, saying that measuring one’s percentage of body fat is the most accurate way to track one’s fitness level.
It indicates a healthy body composition, regardless of height and weight. I agree that you should know your body fat as a baseline for fitness.
Here are some body fat guidelines according to the American Council On Exercise
So why bother weighing yourself at all? When you’re trying to lose weight, it’s important to use any indication you can get that your efforts are paying off. It can take a couple of weeks before you see any difference in body fat. Your weight will change more quickly. Besides, there are relatively inexpensive scales that give you both your actual weight and your percentage of body fat.
My personal prejudice is to weigh yourself at least once every week or two. I do, and I find that facing my weight on a regular basis helps me stay motivated. Believe me, there have been times when I’ve dreaded getting on that scale. But I do it anyway because no matter what it says, I feel relief. I find it liberating. Why? Because now I know where I am and what I need to do next. It helps me maintain a healthy weight.
In my practice, I have helped hundreds of people lose weight. And many of them initially fight me about getting on the scale, and I understand this because I know that terror. Part of the process of losing weight is to prepare oneself to do it. If you are not psychologically ready to lose, stepping on the scale can be a real turnoff and actually deter you from losing weight. But once you’re ready, facing that number can jump-start your weight-loss program and keep you going.
I give my clients a baseline of their body fat percentage and get them to use the scale. Then we set up a diet and exercise plan. You can lose weight by diet alone. But dieting can reduce muscle mass along with fat. This becomes ever more important as we age. We can lose as much as 6 pounds of muscle tissue per decade as we age. And metabolism can slow down as much as 3 percent per decade. You can see that if left unchecked, you’re on a slow boat to obesity. Adding an exercise program may be all you need to turn this process around. Cardio exercise burns calories, and strength training raises your metabolism and builds lean muscle mass while you are losing. Losing about 1 percent body fat a month and one to two pounds a week is considered safe and realistic. Here’s the winning combination. Reduce calorie intake with diet, do cardio most days to burn calories, and strength train at least a couple of days a week to build muscle mass and increase metabolism.
So, I’ve made my case for using the scale as a tool, and I hope you’ll try it when you are ready. Regardless, to be or not to be at a healthy weight should not be in question.
Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities is the health and fitness industry. Her customer top rated exercise videos for Age-Onset health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available at www.mirabaiholland.com. Mirabai also offers one-on-on Health Coaching on Skype or Phone. Contact her at askmirabai@movingfree.com.
When left unchecked, rheumatoid arthritis can be majorly debilitating and cause real and continued pain. However, if you’re willing to do the research and put in the work, you can do certain exercises which can majorly reduce the symptoms, improve your overall mood and actually make you that much physically healthier, generally speaking, which can only be a good thing. The real question then is, what sort of exercises ought you be doing to try and achieve this. Well, let’s take a look at five ways to help improve those symptoms.
Stretching is actually something which we all ought to do and can be a great way to start anyone’s day. Daily stretching reinforces a healthy sense in which the muscles are able to become increasingly limber and flexible across time. Stretching is a personal thing, and it will depend a bit on where most of your arthritis pain is concentrated. When you stretch you want to go slowly and thoroughly. Warm up for a few minutes and then stretch each of the muscles you want slowly, pushing yourself further in tiny intervals. To guarantee success, track down a physical therapist with an understanding of rheumatoid arthritis.
“It’s all too common that rheumatoid arthritis has an adverse and painful effect on the hands, meaning this is an area which ought to be focused on in terms of exercises that can be done”, advises Charles Tevesham, health writer at LastMinuteWriting and Writinity. There are only a limited number of ways in which one can move one’s hands, so you ought to do your best to try and explore the full range of stretches available. Using a stress ball and a small roller can help to achieve this as well.
Sometimes when you are in pain, having to get up and go on a walk can be the last thing that you want to do. But, it’s hugely beneficial. The act of walking involves so many of the different muscle groups and makes it so easy to do something that will be beneficial for your arthritis. It is also a great way to boost your mood, since it is exercise and involves being outdoors. Make sure you drink water and try to slowly increase your speed across the duration of your walk.
Completing exercises, stretches and other forms of aerobics in a pool is a wonderfully forgiving way of going about your pain reduction routine. Being in water helps to reduce the impact of your body weight so it makes it very easy to do exercises without fearing that you are going to injure yourself. Furthermore, the act of swimming is actually a really good exercise that involves using all o the muscle types in your body in a way which is actually deeply therapeutic and relaxing. If the water is warm, that’s an even better way to soothe pain.
Cycling is another good exercise option. “Cycling is definitely one of the more strenuous options available to you, but it’s one that will really help ensure that the increase in the risk of cardiovascular problems that rheumatoid arthritis involves, doesn’t get the better of you”, says Mary Simmons, health blogger at DraftBeyond and ResearchPapersUK. You ought to make sure that you have stretched thoroughly before you get onto a bike as the intense locational nature of the workout, in other words the amount of pressure it puts your leg muscles under, can cause you an injury. That said, it’s an incredibly good way to exercise the muscles in the lower half of your body and has long term benefits to flexibility and pain reduction.
Overall, stretching and various other exercises are actually vitally important to giving yourself the best chance of avoiding unnecessary and difficult to deal with pain. Rheumatoid arthritis is never going to be pleasant, but if you really commit to a routine of exercise you can be sure that the way you feel, physically and mentally, is going to improve and that steps towards managing the symptoms will be moved through quickly.
Harry Conley is a content editor at LuckyAssignments and GumEssays. He develops training procedures and manages the workflow to give writers supplemental support instruction. A man of many interests, Harry also works in providing supplementary materials and instructional support for contributors.
References
Charles Tevesham, health writer, LastMinuteWriting and Writinity.
Mary Simmons, health blogger, DraftBeyond and ResearchPapersUK