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Want to stretch out your life? These are the necessary changes to make. Wouldn’t it be amazing to be able to order a bottle of longevity direct from Amazon? You know—a magical elixir you could drink up each night in a shot glass, and each swig would assure a long, healthy life. Okay, it’s fun to dream. Although there’s no fountain of youth-type potion that can be ordered, there are many secret lifestyle habits you can learn from the world’s longest living people, so listen up. Life expectancy of Americans is now 76.6 years old, according to a 2021 study. That age has decreased since 2019, at which point an average life was 78.86 years of age. That’s not a very impressive lifespan when you consider that one woman in France, Jeanne Louise Calment, was recorded as having lived to the incredible age of 122. Calment lived 43.14 years longer than most Americans, which is quite a big difference. Blowing out 122 candles is not a common occurrence, and Calment was actually the oldest person in the entire world, making her the only individual on record to kick up her heels and celebrate more than 120 years on planet earth. […]
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Before letting you know about the fitness tips for seniors, generally in our society the members of old aged group are expected to be relatively inactive for considerable periods of time. It is a usual belief that old aged people are weaker than the young ones. That is because, as we age, we are usually diagnosed with certain health issues like metabolism issues, digestive tract issues, heart related diseases, hyperlipidemia, hypertension, physical problems such limited motion, joint pains and infections due to weak immunity. But, the fact is age is just a number and it is possible indeed for any person to stay fit, healthy and strong regardless of their age from young to old. And that can only happen naturally with a regular healthy and active lifestyle with complete focus on fitness. Here are some benefits of staying fit in old age which are worth having: However, if you have never exercised at all before and have some severe medical conditions, we advise you to consult your doctor first and choose your regime wisely. Fitness tips for seniors When it comes to fitness, we usually need to take care of three factors: workout, nutrition and overall lifestyle. […]
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A bite-sized amount of activity every half an hour can improve your well-being, a recent study finds. Can just three minutes of exercise have a real impact on overall health and physical fitness? This might sound like a get-fit-quick gimmick, but a recent study in The American Journal of Physiology: Endocrinology and Metabolism suggests that committing to moving your body for three minutes twice an hour may have positive health benefits. This small but telling study involved 16 middle-aged men and women living in Stockholm with typical desk jobs and a history of obesity. (Their particular sedentary lifestyles and metabolic states put them at risk for diabetes.) For one week, the study participants wore monitors to give the scientists baseline numbers. Then half of the group downloaded a smartphone app that instructed them to be active for three minutes every 30 minutes. For three weeks, this half of the subjects marched in place, squatted, and performed other simple exercises (that wouldn’t be too distracting to their coworkers). The control group was not prompted to exercise every 30 minutes. Ultimately, the data revealed that interrupting long periods of sitting and moving bi-hourly for approximately three minutes reduced the impact of sitting […]
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Triceps are two major muscles on your upper arms that are almost always overlooked or substituted with bicep workouts – that don’t really work the same magic on your triceps. Gym fiends will also tell you that the easiest way to make your arms look bigger or bulkier is by working on those triceps (and not repeating the same bicep movements every day) as they contribute to almost 70 percent of that pump you’re looking for. There are of course numerous workout routines that you can follow to build your triceps, but since you’re already here, give these five dumbbell-only tricep workouts a shot, to begin with. Select dumbbell weights that you’re comfortable working with and don’t go full beast mode on day one itself. Slowly, but surely build yourself up. 5 best dumbbell-only tricep workouts to build bulky arms Start by warming up a little with the help of these two exercises: Overhead triceps stretch x 3 Stand straight, with your legs apart, bring your left arm up and gently stretch the elbow down and back up. Repeat the movement on the right arm. Triceps towel stretch x 3 Again, stand straight, with your legs apart, raise one […]
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The pecs or the pectoral muscles are the main muscles that determine the overall appearance and shape of the lower chest. While having well-defined pecs definitely turns heads, the benefit goes beyond appearance. You need a strong lower chest to control different arm and shoulder movements, including rotating and flexing. But how can you build up those pecs and add size to your chest? The best lower chest workout is to press or do a fly. However, there are various others exercises to get a bigger chest, which we will talk about in this article. Incline Pushup, Cable Crossover, and 4 more lower chest workouts to try 1) Incline Pushup Pushups are a versatile exercise as they target the entire back and upper body, but doing an incline pushup will help you focus more on the lower chest area. Take a jump box, step platform or workout bench. Place your hands apart on the edge of the platform. Make sure your hands are shoulder-width apart. Get into the plank position by taking your legs backwards in a straight line, putting all your weight on the balls of your feet. Straighten your arms and elbows and slowly bend towards the […]
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Lifestyle changes critical to proper BP control One in three U.S. adults has high blood pressure, according to the Centers for Disease Control and Prevention. This means the force of blood pushing against their artery walls is too high, which can damage the arteries and greatly increase the risk of heart attack, stroke, heart failure and kidney failure. Lowering systolic blood pressure to a maximum of 120 mmHg has been shown to reduce these risks. There are two ways to accomplishing this: lifestyle changes and medications. While some people can lower blood pressure with lifestyle changes alone, the two approaches are complementary. “Blood pressure management is 70% lifestyle and 30% medications. If you don’t make lifestyle changes, don’t bother taking blood pressure medications, because they won’t work effectively,” says preventive cardiologist Luke Laffin, MD. How to lower blood pressure naturally The term “lifestyle changes” implies you will need to change your habits to bring your blood pressure down. Broadly speaking, these modifications are natural — non-pharmaceutical — ways of lowering blood pressure. Six methods have been proven effective in clinical studies, and two others are recommended: 1. Eat less salt “Cutting your salt intake is probably the most […]
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Physical activity uses a lot of energy. It is difficult for the body to recover if energy levels are not replenished within 15 to 30 minutes after finishing a workout. Eating even a little snack shortly after exercising can help to restore energy levels. In this article, we explore several components of a healthful post-workout snack and describe how they benefit the body. What to eat after exercise and why The following are examples of foods and compounds that help the body to absorb nutrients quickly and speed recovery. Dairy protein According to researchTrusted Source published in 2017, as few as 9 grams (g) of milk protein may be enough to stimulate protein synthesis in the muscles, aiding in recovery after exercise. Other than milk, dairy products rich in protein include: Greek yogurt ricotta cheese cottage cheese kefir In fact, a 1 cup serving of low-fat kefir contains 9.2 gTrusted Source of high-quality protein. These proteins can repair new cells, especially those in the muscles. These proteins also contain all of the essential amino acids, which are only available through the diet. In 2007, some researchers found that milk-based proteins are more effectiveTrusted Source than soy-based proteins […]
by adminin Workouts0 commentstags: abdominal movements, AIM Athletic in Vancouver, cardio junkies, crunches and sit-ups, culprit exercises, exercises that make trainers cringe, fitness pros
If you spend any time at all in a gym, or even if you routinely browse exercise videos from “experts” on YouTube, you’ve probably seen people doing some things that make you cringe. While it’s easy for the average exerciser to spot a move that looks downright dangerous, there are other habits and exercises – a few that might surprise you – that make the trained eyes of fitness pros clamp shut in horror. We polled top trainers across the globe to learn which exercises you should banish, and which ones to do instead. The Same Old Cardio Routine “The cardio junkies look like zombies to me, and I can say that because I used to be one,” says Kasey Phillips, a personal trainer and MoveMEANT coach in Rocklin, Calif. “They hop on the same machine and zone out to some TV drama or get lost in their thoughts instead of engaging with their workout.” Pam Sherman, owner of The Perfect Balance in Roseville, Calif., and certified trainer for over 24 years, agrees. “Many people at the gyms I’ve worked at over the years want to lose weight and don’t ever get out of their comfort zone. I see them on the […]
by adminin Workouts0 commentstags: aerobic activity, best workouts for heart, cardiologist tips, fitness regimen, flexibility and mobility, friendly workouts, strength training
In 2021, there are at least 2,021 ways to break a sweat. Whether you’re lacing up your roller skates, hula-hooping to put your core to work, or just going out for a simple walk, moving your body comes with serious psychological and physical benefits. But when it comes to best workouts for heart health, Michael Weinrauch, MD, a New Jersey-based cardiologist, says three types of fitness take the cake. “I want to stress that even a small amount of regular exercise is beneficial, such as walking. That said, the more you can round out your workout, the better,” says Dr. Weinrauch. If you do have a few extra hours to work out each week, Dr. Weinrauch recommends the trifecta of ticker-friendly workouts. Namely, aerobic activity, strength training, and mobility and flexibility. Keep reading to hear more about why. The 3 best workouts for heart health, according to a cardiologist 1. Aerobic activity “For heart health, the goal is to get you breathing harder, and your heart beating faster, otherwise known as aerobic activity,” says Dr. Weinrauch. “Combining moderate and vigorous intensities of physical activity is the best way to achieve this. Think: walking with running and jogging.” Apart from strengthening […]
by adminin Healthy Living0 commentstags: becoming stronger through repetition, expecting different results, how to get good at exercise, particular set of exercises, process and results in lifting, secret is right in front, small world outside the gym
There’s a saying popular in the small world outside the gym that the definition of insanity is doing the same thing over and over again and expecting different results. That if an approach doesn’t work, try another one. Inside the gym, what works is what gets you somewhere. How you get there is much less important than showing up. So what’s the relationship between process and results in lifting? At first blush, the sport feels like a chase. We work out to reach goals: getting strong, looking good. So much of what we focus on and measure — heavy poundage in a powerlifting competition, body fat percentage, the size of your quads — are numbers we’re striving to reach. But while chasing results might be what gets us to start lifting, the sport is all about the process. More specifically, it’s about repetition. For all of the variety of programs people take on to reach their various goals, we all generally follow the same rough path — progressive overload via selected exercises, done over time — to get there. It’s not like the real world: the repetitive process shouldn’t just be rejected if things aren’t working. Rather, it should be […]
