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Diet and exercise fads you see on TV or online usually sell themselves by featuring trim, athletic men and women in their 20s. But as the average age in the U.S. shifts older, there is a growing need for workouts tailor-made for retired people to help them maintain independence and lifestyle as they age. For older people just starting to work out, whether you are 55 or 95 years old, it’s important to ensure that exercise does not cause more harm than good. Oak Hammock’s fitness program director Justin Smith helped NewsHour to outline some tips for older people on how to get active safely. 1. Start low and slow. You shouldn’t go too hard, too soon in your workouts. Even if you think you are healthy, it is a good idea to get a physician’s permission to start working out or participate in exercise classes. Identify your goals early on, and do not go from zero to 100 in one session. 2. Avoid dehydration. Get proper nutrition. As humans age, thirst perception declines. Many seniors stop drinking recommended amounts of water simply because they do not think that they are thirsty. Justin Smith has encountered many retirees […]
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If you want to work your arms, back, and chest at the gym (or at home!), look no further than this six-exercise upper-body workout that’ll get you in, out, and feeling strong in no time. This upper-body gym workout is structured in supersets, which just means you’ll be alternating between two different exercises that work separate muscle groups. Because the first muscle group gets a break when you’re doing the second exercise, you can blast through this workout with minimal rest, which saves time and keeps your heart rate up. You can do supersets in any workout, but today we’re focusing on your upper body. If you want to be able to do push-ups for days or carry shopping bags (and everything else) more easily, you’ll need to strengthen your upper body. This upper-body workout is a great start, and it’s going to target your chest, triceps, biceps, shoulders, and back. Check out the full workout below, and get ready to work! Upper-Body Strength Warmup and Directions Equipment needed: You’ll need a set of medium-weight dumbbells. Beginners, try five to 10 pounds. Advanced exercisers, go with 10 or 15 pounds. You’ll also need a large-loop resistance band and […]
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Workout during lunch hour is a great way to stay healthy and get fit. Yet, many people have trouble fitting a workout into their schedule. If you don’t have time for traditional exercise — or if you’re just not feeling up to it — here are some ways to squeeze in an effective lunch break workout: Workout During Lunch Hour Here are a few tips: Choose Something You Love to Do The first step to finding a workout routine while at work is choosing something you enjoy. If you think you will be able to stick with it over time, it has to be something that sounds fun or at least not terrible. Once you’ve decided on a type of exercise, commit yourself to doing it every day for the rest of your life — or at least till the next time you’re feeling energetic again. If your favorite thing about working out is getting sweaty and breathing hard, choose an activity that gets your heart rate up and keeps it there for a while: HIIT, jumping rope, and lifting weights. The point is just to get into some sort of routine and make sure that every […]
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Body transformation requires passion, diet and workout. Follow 3 tips to transform your body fat to fit. It is everyone’s desire to have a fit body, but very few people are able to make the body they want. Actually, body transformation is hard work in which three factors work and they are your passion, diet and workout. Many people take a resolution to stay fit in the new year. Some people plan to make a body in summer, while some people want to transform their body by reducing weight in winter. Many times people also put pictures and videos of their body transformation on social networking sites. But the thing to note is that it is not so easy to do body transformation. Apart from physical workouts, a very strict diet has to be followed. Body Transformation happens with perseverance and hard work. If you also want to build your body, you want to make abs or muscles in the body or you want to get into fit shape by losing 10-15 weights, then keep some things in mind. Follow these tips to transform your body fat to fit Keep working to achieve the goal: Sometimes it is […]
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When you think about arm workouts, you might imagine bicep curls or bench presses, but if you want to specifically target your triceps (the back of the upper arm) there’s one move, in particular, you’ll definitely want to remember: skull crushers. This simple exercise requires only one dumbbell, and it’s as effective as it is quick—plus you can adjust the weight of the dumbbell to suit any skill level. Here’s how to do it, as demonstrated by personal trainer and holistic nutritionist BB Arrington, CPT, who tells mbg skull crushers are an excellent strengthening move that will make pulling and extending movements easier. How to do skull crushers: Lie on your back with feet planted on the floor. With dumbbells in hand, extend your arms to the ceiling. Bending from the elbow, lower the weight to your forehead. Extend the arm back to the ceiling to complete the rep. (Note: Upper arm should remain perpendicular to the floor the entire time.) That’s one rep. Complete 8 to 12 reps. Form tips With skull crushers, your upper arms should remain perpendicular to the floor the entire time for proper form and to prevent shoulder injuries. Hold them still and […]
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If you are looking to improve blood circulation, then there’s no better remedy than yoga. Read on to know some simple asanas can help. The body’s circulatory system ensures that all essential nutrients and oxygen is carried around within the body. To help this transportation process, the arteries carry blood away from the heart and veins carry blood back to the heart. The circulatory system is also responsible for carrying hormones to cells, and in charge of elimination of waste products like carbon dioxide from the body. Changing your lifestyle It is natural that your good health will depend on the lifestyle that you lead. If you follow an unhealthy lifestyle that includes improper nutritional intake, irregular eating habits and erratic sleep patterns, this can ruin your health in the long run. Food, rest, sleep and exercise are the pillars of good health, and we can add to our health by being watchful of our habits. Yoga therapy Yoga asanas and pranayama need to become a part of your self-care routine. These practices can be especially beneficial, if you’re dealing with circulation issues. It is recommended that you try to hold each asana for the duration of 30 […]
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Regular exercise is the key to relieve stress and to promote good physical and mental health. Women who juggle between personal and professional responsibilities often fall short of time to pay attention to their fitness. But importance should be given to fitness from an early age itself to live a healthy and longer life. Routine exercises can help you treat health issues and can even avoid them, all you just need to do is take out 20-30 minutes a day for yourself. You might not be able to hit the gym regularly or step out for a daily jog or walk, but you need not worry. There are some exercises that you can do at home without any equipment. Here are 10 basic easy-to do-home exercises for women to stay fit. You could do it by yourself, or even hire a fitness trainer to help you. 1. Jumping Jacks It’s a basic exercise to start with. It’s important to warm up and stretch before starting the regular exercise. Jumping jack gives flexibility and help you increase the stamina. Keep your feet together and stand tall and keeping hands straight at your sides. While jumping, raise your arms above your head […]
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For many of us, going into the office doesn’t even require heading out the door. More than 30 million Americans work from home, and Forrester Research’s US Telecommuting Forecast predicts that number will rise to 63 million by next year — meaning that 43 percent of the U.S. workforce will work remotely. But working from home can present a unique set of challenges, especially when it comes to your health. The abundance of alluring snacks in the kitchen, the lack of social stimulation and the temptation to work in an ergonomically unsound position, like in bed, can all sabotage an otherwise virtuous worker’s best health intentions. Here are top 12 tips for staying fit, healthy and on task while working from home: Set up a separate office space. Use a space in your home that’s designated solely for work. Your bed activities should be limited to sleep and sex only. Bringing in work materials can interfere with your ability to relax later on. And working from your couch can create mental associations that keep your mind occupied with professional obligations, even during off-hours. Even if you live in a tiny studio, set up a desk and chair and separate the professional from the personal. Choose a […]
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Yoga is a type of mind-body exercise that involves moving through different physical postures. Many styles of yoga exist, from gentle and slow-moving to intense and fast-paced. Practicing yoga can offer the following physical and mental health benefits: 1. Yoga increases flexibility and balance In yoga, moving your body into various poses helps improve both flexibility and balance. A small 2016 study found after 10 weeks of bi-weekly yoga sessions, male college athletes improved their flexibility and balance more than those who did not practice yoga. For your body to move and function efficiently, flexibility is essential. Flexibility also “stops your muscles from pulling adversely against your joints,” says Jennifer Jens, yoga instructor, personal trainer, and owner of BeachLIFE Fitness in Pensacola, Florida. Balance is also important to avoid falls and injury. Because many yoga positions involve balancing, such as one-legged postures, yoga can improve balance. Yoga can restore the flexibility and balance people tend to lose with age. “It forces us to move our bodies in ways that we wouldn’t normally do on an everyday basis,” says Chrys Kub, a physical therapist, certified yoga therapist, and owner of Fit Yoga Therapy in Charlotte, North Carolina. 2. Yoga […]
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1. Do not skip breakfast Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry. 2. Eat regular meals Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. 3. Eat plenty of fruit and veg Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. 4. Get more active Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone. 5. Drink plenty of water People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. 6. Eat high fibre foods Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food […]
