Exercise / March 31, 2015

Have you ever wondered how much exercise you have to do until it’s ‘enough?’ Enough to reap the benefits for your heart and lungs. Enough to minimize aging. And enough to maximize your muscle and bone strength. “Enough” Depends On… Your age. As you get older, it’s important to get the most gain for the time you put in by maximizing your workouts. According to the 2008 Physical Activity Guidelines for Americans, older adults should do at least 2 hours and 30 minutes a week of moderate-intensity workouts, at the very least. Research has shown that working out consistently 3 days a week is linked to many health benefits such as better heart health, arthritis and depression. Of those 3 days, 2 of them should incorporate muscle strengthening exercises in the form of resistance training (see definition and specific exercises…

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Exercise / Nutrition / March 30, 2015

Listen, I get it! Working out can be time consuming and expensive, especially if you join a gym and have to travel a ways to get there. Instead, you may want to consider working out at home. And even if you don’t have a bunch of space, that’s okay too. What is Resistance Exercise? Resistance exercise refers to exercising your muscles using an opposing force. It works because resistance makes your muscles contract, which builds the quality and strength of your muscles. This ensures that you are building the muscles, ligaments and tendons surrounding your joints (and also strengthening your bones in the process). Resistance exercise can be in the form of free weights, machines, tubes, resistance bands- anything that makes your muscle to overcome a resistant force. In the below exercises, we are using resistance tubes with handles and resistance…

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Exercise / Prevention / June 30, 2014

The benefits of regular exercise far outweigh the excuses for not adding it to your life. Sometimes the hardest thing to do is to overcome your excuses for not exercising. But when it comes to your health, excuses do more harm than good! And when it comes to your bones, a lack of exercise and specifically weight-bearing exercise, plays a vital role in deteriorating bone health. Weight-bearing exercises literally means to, ‘bear your own weight.’ Sounds too easy right? Well life doesn’t always have to be so hard! And in this case, it’s not. Weight-bearing exercise is one of the best things you can do to increase your bone strength because of the concentrated pressure it puts on your bones. When you don’t regularly stress your muscles, joints and bones, they begin to weaken over time. Here are three weight-bearing…

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Algaecal / Exercise / May 15, 2014

Stair climbing is considered a convenient and beneficial weight-bearing exercise. While walking is a great bone-building exercise, climbing the stairs can be considered ‘taking-it-up-a-notch’ in terms of putting increased stress on your muscles and joints (in a good way) to build strength and reduce your risk of falling. When you are climbing the stairs, you must concentrate on your balance and work muscles and joints in a way they would not be working if you were to go for a walk instead. So the next time you see a flight of stairs next to an elevator, opt for those stairs because you are not only getting your daily physical activity in, but you are also increasing your bone strength too. Source by Sunnybrook  Climb The Stairs To Better Health Stair climbing can help you achieve and maintain a healthy body…

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Exercise / Fitness / April 21, 2014

Guest Author : John La Puma MD is a practicing physician, board-certified in internal medicine and nutritionist. His latest publication is REFUEL: A 24 Day Eating Plan to Boost T and Stamina Naturally. For more from Dr. John La Puma, please visit drjohnlapuma.com. Transcription Hi I’m Dr. John La Puma with your Refuel Minute. Stay strong as you get older. People over 60 need 50% more protein than younger people to maintain their muscle mass. Resistance exercises that build strength can also add muscle cells. You want more muscle cells because that’s where the insulin receptors are. That means better insulin sensitivity, less fat storage, and less inflammation. To stay strong, ask your doctor to write you an actual exercise prescription. Know your numbers. How many push-ups, pull-ups, lunges, bur-pees, jumping jacks, and how long a plank can you do…

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Exercise / March 28, 2014

Edna is 97 years-old and twice a week for the past decade she has gone to the gym and done resistance training, squats and an array of other exercises, all with a smile on her face. Her trainer, Anton Mackey told TODAY.com that, “she is an inspiration for other clients, and all people lacking motivation.” Mackey has posted Instagram videos of Edna during her workouts and the response has been insane! Her popularity continues to grow as well as inspire others to continue moving, no matter what their age is. One commenter wrote, “she’s my idol.” The next time I feel lazy and unmotivated, I know I can turn to Edna to inspire me!   For the full article click here: http://ow.ly/v8brG   

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Exercise / Research / February 5, 2014

Guest Author : Lorena Santacruz is a Yoga Teacher, Holistic Nutrition Consultant, and Fitness Instructor at FitGa   The benefits of regular exercise (reducing your risk of chronic and debilitating illness such as diabetes and arthritis while at the same time increasing your cardiovascular health and lung function) far outweigh the excuses for not adding it to your life! Unfortunately for older adults and the elderly dealing with osteoarthritis, osteoporosis, rheumatoid arthritis, chronic pain and other ailments can make staying strong, healthy, motivated and physically active quite a challenge! Older adults should start slowly. Try adding just five minutes of exercise into your daily routine and gradually increase the time to 30 minutes a day. It’s also important to add strengthening exercises twice a week to reduce muscle and bone loss and increase your flexibility and strength. My two recommended go…

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Algaecal / Exercise / January 17, 2014

Due to an explosion of information, it sometimes takes longer to sift and find pertinent data than it does to read it! And health advice is no exception. With baby boomers being such a large, often affluent demographic, many ‘Experts’ have jumped on board proffering advice, tips, stretches, lunges, dips, recipes, mantras and more, all intending to make seniors healthier. Confused by all the advice? Wouldn’t fault you if you were. To save you sifting through all the information out there, we’ve gone ahead and asked 40 known Health Experts to boil down all their wisdom into a couple of bite sized chunks. Specifically we wanted to know : If you could only recommend 2 exercises for seniors, which 2 would you recommend? Here’s what they said… Tara Marie Segundo, M.A., Personal Trainer – TaraMarie.com TOP TWO SENIOR EXERCISE RECOMMENDATIONS If…

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