Studies show that almost half of folks older than 75 get little physical activity and because even moderate activity can make a big difference in overall energy levels and motivation don’t let your age put you off.
It doesn’t take hours a day of activity to result in better health, either, becoming more physically active can prevent some health problems (such as osteoporosis) and help better manage others, like diabetes and high blood pressure.
The increased flexibility and balance helps the older individual remain independent longer, too. A few minutes spent stretching in the mornings upon awakening can limber up muscles and joints so that it’s easier to move throughout the day.
Muscle strengthening activity increases bone mass and protects against falls. Walking is the easiest and best aerobic activity, if a person is mobile. You don’t have to spend hours or even 30 minutes at a time walking-you can break it up in to small chunks of time, such as 5 or 10 minute segments.
Even gardening and working around the house counts as exercise when
Yoga poses help you breathe and relax, which can help you adjust to the physical demands of labor, birth, and motherhood.Learning how to do ujayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. If you are afraid during labor, the body produces adrenalin and shuts down the production of oxytocin, a hormone that makes labor progress. Yoga practice will help you fight the urge to tighten up when you feel the pain, and show you how to breathe instead.
The practice of meditation is extremely beneficial for you and your baby. It has been proven to slow down your heart rate, relax and focus your mind – all great for the baby.
As a general rule, avoid backbending poses, as well as extreme forward bending. Place your legs apart for seated paschimottanasana (forward bend.)
If you never practiced inverted poses before, now is not the time to start. However, if you have a practice of inversions, you may carefully continue for the
Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat! It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:
- lower injury risk
- less sweating
- works your entire body
- challenges your body in a very different way then it is accustom to
- refreshing way to workout
- water provides natural resistance so no equipment is needed
- can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
- good low-impact exercise choice for pregnant women
- reduces joint compression and downward gravity pull (in other words – easier on the joints)
- even people who can’t exercise on land can often exercise in the water
- excellent rehabilitation exercise for people recovering from an injury
- less stress on bones and muscles
- great option for people with
Here’s why – Your upper arm is made up of two major muscle groups — the biceps and the triceps, and many lifters make the mistake of only training the biceps, failing to realise that the triceps only make up two-thirds of the upper arm mass. The triceps are a beautifully-shaped muscle when well developed. Surprised?
I’ve had friends who want bigger arms but only ask me what the best biceps exercises are. I normally end up giving them my favourite triceps exercises instead.
For good arm development, allocate a few more sets for your triceps rather than biceps. If you always start your arm training with your biceps first (almost everyone I see in the gym does this), try switching the order. Train your triceps first before you train your biceps.
Though you should always strive for a balance of all muscle groups, trust me when I say that if your biceps development are weaker but if you possess well developed triceps – your arms would still look spectacular! The same can’t be said for the reverse.
The bottomline? If you want big arms, get big triceps!
Some basic movements in the barre routine would include:
- Plié – These are the very first exercises done at the barre. This means ‘to bend’ in French. Exercises such as these are to develop balance. Dancers are to bend their knees while keeping their feet pointing outwards. The lower they bend, the more precarious, hence training their balance. It also keeps the joint and muscles elastic.
- Tendus – Dancers use this training to compel their instep in an outward direction. It also helps them to master the arches as it is focused on the movement of the ankles and feet, and training the muscles in the area.
- Degage – The degage is a continuation to the tendus. It also aids in ankle joint suppleness while targeting toe strength.
- Frappé – A movement where the foot is elevated from a fixed position and then straightened. It trains dancers in strength and balance as they elevate their foot and in strengthening the instep.
- Rond de Jambe – This can refer to either (i) Rond de jambe a terre and (ii) Rond de jambe en l’air. Rond de jambe a terre bring the toe and heel
A study was recently done in Australia to see if breathing technique could helps asthma sufferers. Could breathing techniques make any difference to asthma sufferer’s health and also could these techniques reduce the amount of times rescue inhalers were used?
Firstly the group was split up into 2 smaller groups. Both groups were asked to try out some breathing techniques given to them on video (the point of the video was so that they could do the exercises at home and refer to the video so that the proper technique
was always being used). Both groups were asked to do their exercises twice daily and working with the video at least once per day.
Group A was told to practice using a shallow breathing technique through the nose for 3-5 minutes, twice per day, the Group B was told to do other breathing techniques which included correcting their posture, breathing techniques and some upper body exercises.
Both groups were also asked to try to delay how quickly they used their rescue inhaler in an emergency, but to try using their breathing techniques to try to resolve the problem first and if need be then to use
You will, of course, need to expect to have all of the pertinent information any medical facility would require when you arrive for your first appointment. Any information from previous doctors who have treated the injury will be requested. You will likely be asked a series of questions upon your first visit. The physical therapist should be thorough when he or she inquires about past and present physical problems.
The objective is to evaluate a comprehensive of sorts concerning your muscles, joints, ligaments, and tendons, your current range of motion compared to your usual range of motion. You should leave with the confidence that your physical therapist has a clear idea of your injury, as well as your normal range in strength and function to which you want to return through treatment.
You will walk out of the medical facility feeling better about a solution. You should have a sheet or pamphlet listing and diagramming several exercises you can begin to do to strengthen your injury and return to your “old self” again. When you decide to see a physical therapist for a sports injury or any other kind of injury, it is nice to know
The most important piece of equipment you will need is a good pair of walking or running shoe. Most shoe stores and sporting goods stores should be able to supply you with a good selection. You can also check out some of the online stores, you will find some good sources at DrLeonards.com or FootSmart.com. You may also want to think about getting yourself a pedometer. Pedometers are handy little gadgets that can measure your distance and time and help you keep track of your progress.
Now that you have your equipment and are ready to go, it might be nice to know why you are starting a walking program. The health benefits of walking are many and include the following:
- Helps with weight loss.
- Helps to reduce blood pressure
- Reduces the risk of type 2 diabetes
- Relieves stress
- Boosts overall energy levels
- Strengthens the heart and reduces the risk of heart disease
- Studies have shown that walking relieves depression and anxiety
- Strengthens your body
- Burns almost the same amount of calories as running
Since walking uses almost all 650 of your muscles it is a very
- A level of exercise that is relatively easy, yet effective, at one stage of your personal fitness or weight loss program may be worthless at another stage.
- Exercise is one of those things where you get back what you put in, in terms of health, fitness, weight loss, energy, or combinations of those.
In other words, what is “easy” exercise for you might not be what is easy for your neighbor, or vice versa. Also, what is “easy” exercise for you when you begin it may provide you rewards in terms of health, fitness, weight loss, or energy at first. However, if you stay with that easy exercise, eventually your body will make changes within itself, and it will be necessary to adjust upwards.
Another aspect of easy exercise, however, is the idea of activity that you will stay with. This implies finding something interesting to do. Still, a drawback here is that although you may be really interested in some activity, you might not presently be fit enough to pursue it. Also, there is the fact that if you are not fit at this time, there are a lot of activities that might not
A muscle cramp is defined as a painful, involuntary, spasmodic contraction of a muscle. The muscle remains contracted and may last for a few seconds to several minutes. The muscles most prone to EAMCs are those that cross two joints – for example the calf muscle called the gastocnemius (crosses the ankle and knee joint) and the hamstrings (cross the knee and hip joint).
There are many theories surrounding the cause of muscle cramps. Some proposed causes are fluid loss and dehydration, electrolyte imbalances (sodium, potassium, magnesium), heat and congenital/inherited conditions. Recent evidence collected by Professor Martin Schwellnus at the Sports Science Institute of South Africa indicates no strong relationship between these causes and exercise cramps. After completing several studies and studying the results of other experiments using electromyography or EMG (measures muscle nerve electric activity), Schwellnus has proposed a novel model of the cause of EAMCs.
Dr. Schwellnus identifies two possible factors that may affect nerve activity – causing excessive muscle stimulation to contract and resulting in a cramp. The first suspected factor is fatigue; since motor nerve firing patterns have been demonstrated to be irregular during conditions of fatigue. The second factor is proposed
Whenever your stomach fills with food, its muscles contract and require large amounts of blood. When you exercise vigorously, your heart pumps large amounts of blood to your skeletal muscles. If your heart is not strong enough to pump blood to both your stomach and your skeletal muscles, blood is shunted from your stomach muscles, the muscles lack oxygen, lactic acid builds up in muscles and they start to hurt. However, most people can exercise after eating without suffering cramps because their hearts are strong enough to pump blood to both their exercising muscles and their stomach muscles.
Some researchers believe that you shouldn’t eat sugar before you exercise because it will cause your blood sugar level to rise and your pancreas to release insulin, which will cause your blood sugar to drop too low so you will feel tired during exercise. However, the major cause of tiredness that you feel in your muscles during exercise is lack of stored sugar in muscles. Taking any extra calories before and during exercise helps to preserve the sugar that is stored in muscles and help you to exercise longer. If you are going to exercise for more than an
So how can you continue being active after you’ve suffered an injury? After some injuries, you really shouldn’t be active at all. Depending on the nature and severity of your injury, you may need to take a good, long break from your exercises or at least modify. The most important step you can take is to check with your physician and heed the proper medical advice.
The worst step you can take is to ignore it. Many people mistakenly assume that all injuries just disappear after time. What really occurs is that the body attempts to heal but may “heal” completely out of place, creating an asymmetry in the bone structure of your body and changes in your muscle that may create a lifetime of tightness in that area. You have probably heard (or even said), “My wrist (or knee or elbow or whatever) just hasn’t been the same since I injured it. And that was years ago.” Sadly, that persistent bothersome body part could have been less bothersome had you treated the injury properly in the very first moments it occurred. But even the best of us stubbornly expect too much of our bodies and deal
Jumping rope has to be a vigorous sport, because you must spin the rope at least 80 times a minute to keep it from tangling. Most people use more energy when they jump rope than when they run. Jumping 80 times a minute uses the same amount of energy as running a mile in less than 8 minutes, a fairly rapid clip for most people. If you enjoy rope jumping, do it at a pace that is comfortable to you and stop when you feel discomfort.
To use rope-jumping for fitness, you need to be skilled enough to jump continuously for twenty to thirty minutes, and jumping that long and fast requires that you be in good shape. All you need is a ten-foot rope. The ends of the rope should barely reach your armpits when you stand on the middle of it. You don’t need special shoes, but sandals or loose shoes are likely to cause tripping.
Start out by spinning the rope forward so you can see it as it passes. Bend your knees to absorb the shock of landing and protect the force of your feet striking the ground. To keep yourself from