Fitness For 50 And Beyond

By: Varun Pratap

At fifty, many of us take stock of our lives. We can look back on careers, friends, and family that we are proud of, but what do we want to do with our middle years?

How can we make the most of our lives?

Perhaps the most overlooked aspect of our later years, as well as the one that may have the greatest impact on our overall well-being, is our health and fitness. How, then, can we best ensure our health and fitness into our mid and later years?
Exercise can help slow down the onset of the symptoms of aging.

The health benefits of a good exercise program are numerous. Exercise helps maintain muscle strength and joint flexibility. In addition, the stress put on our bones through exercise help maintain their strength and integrity. Even our mood can be improved by staying healthy---researchers have discovered a link between exercise and a decrease in depression and anxiety. This may be due to the increase in energy and the improved sleeping patterns among fit fifty year olds.

Of course, nothing beats exercise for battling weight gain and getting our body into the kind of shape that can still turn heads as we walk down the street. Besides that, our blood pressure tends to drop, lowering the chance of heart disease. Even our immune system gets a boost from regular exercise. Believe it or not, physical activity has even been linked to improved mental function!

Think of the advantages of living a longer and a more active life.

From walking, running or cycling, to push-ups and sit-ups to actual weight lifting, at home or at the gym, each form of exercise has its own benefits to keeping you fit and strong. This will reduce the discomfort to the joints and muscles after the exercises are done. Similarly, after a workout, make sure and take the time to stretch and cool down.

How you decide to stay fit and healthy is up to you.

If the thought of bouncing around a gym or workout center in spandex makes you cringe, take heart. Chair aerobics are designed to give those with mobility problems a good cardio workout without putting strain on the joints and bones. A chair aerobics session may include kicks, punches and stretches, and often includes the use of workout bands and weights to increase strength and resistance training as the workouts get more intense.

Better heart function, lower blood pressure, increased circulation and heightened alertness, say the experts. It's the perfect solution if you can't leave your desk or if you work at home and can't get to the gym. It's also an excellent solution for older Americans who may not be as mobile as they once were, but who can benefit from regular exercise.

According to many recent studies, engaging in moderate exercise three to five times a week can help reduce the risk of heart disease, hypertension, stroke, diabetes and arthritis. Among the exercise that the American Physical Therapy Association recommends for seniors are golf, gardening, walking, swimming and jogging. Water fitness classes are among the best aerobics exercises you can do, especially if you suffer from joint stiffness or arthritic pain.

Because you're in the water, there's no impact shock, making water exercises the ideal form of low-impact aerobic exercise.

Article source: Fitness For 50 And Beyond Author: Learn Tips on Health, Fitness and Weight loss at Weight Loss Help

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Benefits of Liquid Vitamins

By: Janet Somer

Vitamins and minerals can be absorbed by the body in a number of ways. They first enter our body through the food we eat. Secondly, we can take vitamin supplements to increase the amount of pertinent vitamins and minerals. There are different methods of taking medication and one of the most common methods is absorbing it in its liquid form. Do the advantages of liquid vitamins far outweigh its disadvantages - if there are any? Read on and find out.

Better or Easier Absorption for Kids

Although liquid vitamins may taste worse than vitamins in flavored, chewable tablet forms, they are however easier to absorb. There are numerous cases in which children have problems with choking, breathing and swallowing simply because of their inability to absorb medication or vitamins in this form. This is the same problem as well for adults who have lost their ability to control their jaws or are unable to digest anything that is not in liquid form.

Liquid Vitamins are More Effective

Because of its form, liquid vitamins can be assimilated immediately into the blood stream for a more systemic administration of the vitamin and its average absorption rate is approximately 90 to 98%. It is also three to five times more concentrated than vitamin pills and this lead to higher bio-activity and greater therapeutic benefits.

The Link between Antioxidants and Liquid Vitamins

Have you ever wondered whether or not liquid vitamins contained oxidants as well? Vitamins E, C and A are examples of antioxidants and they are commonly found in vitamin supplements but what about liquid vitamins?

And the answer is an absolute YES. Liquid vitamins must in fact contain such antioxidants or they'll prove to be ineffective compared to other vitamins. Remember that the most important of all antioxidants - Vitamins A, C and E - are not internally produced by the body so they must be a regular fixture in our diet. Antioxidants are our main defense against effects of damaging oxidation reactions. Antioxidants are our best weapons against suffering from any form of cancer. Without it, we are basically weaker and less healthy.

Liquid Vitamins versus Digestive Acids

One reason why people refuse to acknowledge the benefits of liquid vitamins is because of the supposed destruction by digestive acids of any vitamin or mineral that it does not recognize as part of the process of digestion. The opposite is, in fact true. Our digestive system actually prefers or is able to better absorb liquid vitamins and minerals rather than those made in pill or capsule form.

A vitamin pill or tablet has to be digested completely before it can benefit the human body. It must be broken down into absorbable nutrients or only up to thirty percent of it will be absorbed by the human body. Liquid vitamins however provide a better and easier solution for the digestive system. Because it does not depend in any way on mechanical digestion, an estimated 90% of it can be absorbed directly by the body.

It's vital to remember that digestion does not mainly function to destroy vitamins and minerals but rather to transform them into substances it can use to improve the general constitution of the body.

Liquid Vitamins: Toxic or Not?

Another problem posed is the amount of colloidal minerals found in liquid vitamins. Are they harmful or not?

In truth, even plants and fruits contain a trace of such minerals in them. Apples, for instance, contain 3-5 mg of aluminum as it's one of the most abundant elements that can be found in the surface of the Earth. But do you hear anyone telling you that apples are dangerous to your health? On the contrary, what we are more likely to hear is that an apple a day keeps the doctor away.

And so it must be with liquid vitamins as well. Containing a slight amount of colloidal mineral doesn't mean it's bad for our health right away. Colloidal minerals, are above all else, naturally occurring elements and can not therefore be avoided.

You Have a Choice

At the end of the day, however, it's still up to you whether or not you wish to take vitamin supplements in liquid or solid form. What really matters is what you prefer and which will ultimately work better for you.


Article source: Benefits of Liquid Vitamins Author: Visit The Treadmill Workouts to find out more about treadmill workouts and treadmill exercises.

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Exercise With Arthritis

By: Janet Meydam

The pain and stiffness that arthritis causes can make it tempting to throw in the towel when it comes to exercise. It is very difficult to motivate yourself to do something that causes more pain both during and after the activity. Exercise, however, is a very important part of managing your arthritis and keeping your body in shape. Here are some principles to follow to make exercise less painful and easier.

First, start any new exercise program gradually. As with any type of new physical activity, you will have increased pain and stiffness the following day or two. If you overdo the exercise, the pain and stiffness will be severe and you will be less likely to do that activity again. If you start the exercise gradually, the pain and stiffness will be mild and will go away quickly. You are likely to think "oh, that was not so bad", and you are more likely to try the exercise again.

Related to the previous point, give your muscles a day off after strenuous exercise. This does not mean you have to exercise one day, then not exercise at all the next day. What it means is if you complete a moderate or strenuous exercise routine that targets a certain set of muscles on one day, give that set of muscles a rest the next day and target a different set of muscles. An example would be a weight lifting program where you lift upper body weights for 20 minutes on Tuesday, lift lower body weights for 20 minutes on Wednesday, then back to upper body weights on Thursday, and so on. Another example would be swimming on Tuesday and Thursday, walking on Monday, Wednesday and Friday. The idea is to change the type of exercise for your muscles to give different sets of muscles a rest. This also decreases the strain on your joints.

Next, make sure to warm up before and cool down after exercise. Those old phy ed class warm up exercises had a purpose: they primed your muscles for exercise. If your muscles are warmed up and loosened up before exercising, you reduce your chance of injuring yourself. Before any exercise, do some easy walking or jogging, or some of those old warm up exercises, followed by some easy stretching. Try to target the muscle groups you will be exercising. Never bounce on a muscle as you stretch it. Just stretch and hold the stretch, easy and relaxed. After exercise, make sure to do some easy walking and easy stretching exercises to bring your heart rate down gradually.

Another point to follow is to keep moving later in the day when you are feeling stiff from exercise. If you have arthritis, you will feel stiff after exercise, especially if you are starting a new exercise program. Don't stop moving just because you are stiff. Take your pain medication, do some stretches, and try to do some easy activity. Moving through the movement will help ease you through the stiff period and make sure your muscles and joints don't react severely to the new exercise. If you rest or sit still through that period, the stiffness may become severe and you may have difficulty moving later in the day.

When exercising with arthritis, it is a good idea to find low impact exercises that do not place a lot of strain on your joints. Many people opt for swimming, as the water supports your body and takes some of the weight off of your joints, making exercise easier. The water also provides natural resistance as you move through it, helping you to build muscle. Other low impact forms of exercise include walking, low impact aerobics, and rowing. Bicycling can also be a good low impact exercise if your knees and back are in good shape. Certain forms of martial arts, such as tai chi, are very good for stretching and strengthening the muscles around your joints. Yoga is great for this as well but make sure to start slowly if you are new to yoga as this can be a very strenuous exercise.

If your arthritis is more advanced and you have had difficulty with exercise in the past, a specially designed exercise program might be for you. The Arthritis Foundation has designed classes, both land and water based, that are especially for people with arthritis. These range from beginning level to more advanced and are offered at numerous locations throughout the United States. For more information on these programs, please visit The Arthritis Foundation website at http://www.arthritis.org

Janet Meydam is an Occupational Therapist with 20 years of experience in the field. View her website, Online Occupational Therapist, for useful information on a variety of health related topics. http://onlineoccupationaltherapist.com

Article Source: http://EzineArticles.com/?expert=Janet_Meydam http://EzineArticles.com/?Exercise-With-Arthritis&id=1369936

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Fit and Fifty ... and Beyond!

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Mary Ann Wilson, R.N. http://www.sitandbefit.com/ (Mary Ann Wilson, R.N., is the originator and host of public television's "Sit and Be Fit," the gentle half hour exercise program for senior citizens. With her background as a registered nurse specializing in rehabilitation, post-polio care, and geriatrics, she is a recognized expert in the area of senior fitness.)

As television producer and host of an exercise show specializing in fitness for the senior population and people with physical limitations, I am constantly asked for advice on how to keep functionally fit. Because Americans are living longer, we are concerned about retaining our youthful bounce and vigour. We all know the aging process brings about structural and functional changes to the body, but what exactly can we do to make the most of our middle and later years of life?

The answer is easy: Exercise, exercise, exercise.

We cannot stop Mother Nature's clock, but we can slow it down. Many signs of aging are reversible. General physical activity, not just structured exercise, can help to promote major health benefits such as:

* Weight loss
* Increased flexibility and muscle strength
* Stronger immune system
* Decreased depression and anxiety
* Lower blood pressure
* Increased cardiovascular fitness by 20 to 25 percent
* Dramatic reduction of the risk of heart disease
* Prevention of bone loss

Another benefit, according to researchers in Salt Lake City and Philadelphia, is that physical activity appears to increase an older person's intelligence. Whether this is a result of increased circulation or adrenaline rushing throughout the body is still unknown, but one fact is clear: our minds do become more alert.

The interest in increased fitness is out there. During a twelve day period this past November, I received over 300 telephone calls from viewers interested in gentle, easy exercises. The senior population's inability to exercise as they once did leads to frustration and depression. This often causes them to drop out from the exercise scene just when they need these benefits the most. Additionally, an illness or degenerative condition compounds the trouble and makes the road to recovery seem monumental.

Don't let health problems keep you from starting an exercise program. Exercise can make a real difference not only in how you feel physically, but also mentally and emotionally. Fifty nine year old Patricia Hileman from Thonotossa, Florida, who has arthritis, knows this only too well. Bedridden for one year, her muscles had deteriorated, leaving her to feel sorry for herself. After only one week of performing gentle exercise with my show, she saw a dramatic improvement in her physical and mental condition. Now nothing is stopping her; she fully participates in everyday activities.

Not just any exercises will do to help improve the quality of our lives. The older population needs routines that target specific physical conditions associated with aging. In addition, we who are over fifty want workouts that are well paced, stimulating, relaxing, and easy to follow.

Before beginning an exercise program, first consult your doctor.

Here are some tips to get you started:

* Decide for yourself why you want to exercise. An excellent reason is to maintain your good health, functional fitness, and independence.

* Make a commitment to exercise on a regular basis. Set aside a certain amount of time every day and stick to it! Be faithful to your commitment.

* Always start with warm-up exercises and end with cool down exercises. Do what is comfortable; stop if you feel pain.

* Remember, your comfort range changes daily, so don't get discouraged if you can't do the same amount of exercise as you did the day before.

* If, after exercising, you find that fatigue and/or discomfort last longer than one or two hours, then cut back on your session the next day but don't stop completely.

* Try limiting the numbers of repetitions for that muscle group, then move on to a different set of muscles.

* Don't overwork muscles; don't go for the burn! Use slow, controlled movements.

* Never exercise hot or inflamed joints. If joints are stiff, use warm, moist heat before exercising.

* Concentrate on exercises that improve and maintain your range of motion, lubricate the joints and keep muscles flexible. You will find your everyday activities easier to carry out and you'll have less pain, too. Your confidence, independence and surefootedness will increase.

* Accept your limitations. Instead of focusing on what you can't do, think about what you can. Positive thoughts are known to produce positive results. The most important thing to remember is don't give up!

As one television viewer from Des Moines, Iowa, wrote me concerning gentle exercises, "At last, exercises I can keep up with. I feel so much better!" And you can, too! Invest time and energy in yourself by exercising. The rewards are immediate and long lasting. You won't regret it!

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

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Walk Your Way to Fitness

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Harold L. Rainwater, M.S. (Harold Rainwater is a professor of physical education and recreation at Asbury College in Wilmore, Kentucky. He holds a master's degree in physical education and is a certified senior personal trainer through the American Senior Fitness Association. )

Fitness experts now feel that good old walking can be as valuable an aerobic exercise as jogging, swimming, or biking. In fact, walking may be the best form of exercise you can undertake. Walking is the oldest form of exercise known to man. Seventy-seven million Americans regularly walk for fitness and pleasure, reaping the following benefits:

* Increased energy
* Improved fitness level
* Improved muscle tone
* Enhanced weight loss
* Improved cardiovascular health
* Decreased stress and tension
* Increased ability to perform daily activities
* Decreased risk of age related disease

The popularity of walking as a fitness activity is growing. Walking is low risk, easy to start, and it is pretty hard to hurt yourself. Runners land with three to four times their body weight every time their feet hit the ground. Walkers, by contrast, land with only one and one-half times their body weight. Walking exercises muscles all over your body, and it is actually one of the best exercises for healthy feet. Walking is great exercise for people who are in terrific shape, and it's just as good for people in lousy shape. Virtually every cardiac rehabilitation program in America bases its exercise regimen on walking.

Get Ready
A walking program is simple to start. All you need are comfortable clothes and shoes. Loose layer clothing, keeping in mind that exercise elevates the body's temperature. Shoes specifically designed for walking are best. Look for these eight features when purchasing walking shoes:

1. Uppers of high quality, breathable materials, such as leather.
2. Comfortable padded heel collar.
3. Firm heel counter (that cups the heel) to provide stability for the entire foot and leg.
4. Heel should be held in shoe, well cushioned and supported, somewhat higher than rest of the foot.
5. Entire sole should be designed to absorb shock.
6. Substantial arch supports.
7. A rocker profile sole enhances a smooth heel-to-toe motion.
8. The toe box should allow ample room and toes should not be tight against any part of the shoe.

Every workout should begin with a gently active warm-up and a few simple stretches. Although walking primarily works the major muscles of the legs, don't forget to stretch your back, shoulders, and arms. This will help loosen up any tension you may have and make your walk more enjoyable as well as more effective.

Walking is one fitness activity that allows you numerous options. Once you have reached a point at which you can walk a few miles with relative ease, you can start to vary the intensity. At this stage, you might want to evaluate your aerobic or cardiorespiratory fitness level by walking one mile as fast as you can.

Design a Personal Walking Program
Consult with your physician before beginning any exercise program. Set a time schedule that you can keep. Design your walking program according to your fitness level:

Beginner
Walk short distances. Begin by trying a mile stroll and increase the duration each time by 2 to 5 minutes. Forget about speed. Focus on good posture, keeping your head lifted and shoulders relaxed. Swing your arms naturally and breathe deeply. If you can't catch your breath, slow down or avoid inclines and hills.

Intermediate
If you are in this category you can walk your way to fitness by exercising continuously for 30 minutes. Be sure you can talk while walking. If you can't converse, you are walking too fast. Walk briskly, but don't overdo it - speed is not your focus.

Advanced
If you reach this category, you should be able to walk 30 to 60 minutes comfortably. You can concentrate on lengthening your stride or increasing your speed. Consider adding hills or inclines.

Stay Motivated
Keep in mind that there are many good reasons to walk:

* It will make you feel great and give you power and strength!
* It lowers blood pressure and medical bills.
* Walking may be even better than fibre for your digestive system.
* It will help you let go of tension and stress.
* You don't have to pay a membership fee to walk.
* You don't have to read instructions or assemble equipment.
* You don't have to keep score.
* You can check out your neighbours' yards and houses without their being suspicious.
* When you walk you can watch the sunrise or set.
* You can walk away from past mistakes and walk toward new goals!

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

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Attention: Retirees Who Love Fitness, Fun & Friends

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)

If you are interested in beginning a second career, fitness leadership may be the opportunity you've been waiting for. As a certified fitness instructor, you can be self-employed and work part-time hours as desired. You can tailor a flexible schedule that complements your other interests and commitments. Teaching can supplement your income. Or, if preferred, you can use your training in a valuable volunteer capacity.

Few careers can be accessed with so modest an investment. Training is comparatively non time-consuming, certification is inexpensive, and start-up costs are low. Fitness instruction is an excellent way to keep active during retirement, to help others, and to help you at the same time. Working in this field can be very rewarding in terms of preserving your physical health. It also promotes personal wellbeing and self-esteem.

As a retired professional, you may be in a favourable position to start up exercise classes at the place of your former employment. If the company already has an employee wellness program, you could be an ideal candidate to join its instructional team.

You may meet with enthusiasm by proposing to teach classes for your country club, church, or condominium association. One of the best ways a local social or service organization can start a fitness class for its members is to sponsor the certification of an interested member who wants to lead the class. Older clients value a mature instructor's understanding of their concerns and experiences. Often, a retirement-aged leader becomes an inspirational role model.

The exercise field offers a fulfilling second career option, especially if you've always been interested in fitness matters and now have more time to pursue those interests. The greatest opportunities appear to involve working with other active older adults. The best way to begin is by enrolling in the SFA Senior Fitness Instructor certification program.

By permission of the American Senior Fitness Association (800) 243-1478, http://www.seniorfitness.net/

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Safe Exercise Practices

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)

1. Always warm up.

2. Drink plenty of water before, during and after exercise.

3. Don't exercise when you are injured, sick, or running a temperature.

4. Stop exercising if you feel pain.

5. Avoid heavy meals for about 2 hours before energetic exercise.

6. Don't overstrain during exercise.

7. If necessary, obtain medical clearance to exercise.

8. Always cool down.

9. Don't hold your breath during exercise.

10. Use sunscreen, hats, visors, and sunglasses during outdoor daytime exercise. Think safety at all times (for example, should you be wearing fluorescent colours? Is it too cold, too wet, too stormy, too polluted, too hot, and/or too humid for safe exercise?)

11. Use the right equipment and wear the right clothes for exercise (dress in layers, wear fabrics that allow heat to escape, wear good shoes).

12. Work at an effective, yet comfortable, intensity level. You should be able to carry on a normal conversation while working out.

13. Use good posture during exercise.

14. Stop exercise and consult your physician immediately if you experience any of the following

· Chest pain or tightness in the chest, neck or throat;
· Considerable difficulty breathing;
· Abnormal heart rhythm; nausea' dizziness, light headedness, or visual
· Interruption; excessive cold sweat; or extreme or lasting weakness or fatigue (after exercise)

By permission of the American Senior Fitness Association (800) 243-1478, www.seniorfitness.net

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Taking The First Step

Reprinted from Mature Fitness (formerly published as the Senior Fitness Bulletin)
By: Karl Knopf, Ed.D.

The following are answers to some commonly asked questions by older adults poised to embark on the trail to health and fitness.

Q. What is the secret to a satisfying retirement?

A. Most gerontologists agree that in addition to doing something that is both mentally and emotionally rewarding, following a sensible and regular physical exercise program is the key. If exercise could be packed into a pill, it would be one of the most widely prescribed medicines in the world.

Unfortunately, although most Americans know that aerobic exercise is important for improving cardiovascular fitness and for losing fat, many neglect to stretch daily or to perform the two to three days per week of strength training that it takes to become truly fit.

Also, most people don't stay with an exercise program long enough to enjoy the benefits. Instead they start out too hard, get sore and quit, then later feel guilty for quitting and start up again too hard - and the cycle repeats itself! It may help to know that in the fitness game, slow 'n' steady wins the race!

Q. How many minutes per week should I exercise?

A. The optimal amount of time varies among individuals. It is dependent upon many factors such as type of activity, intensity level, and your goals and abilities.

Some interesting findings have surfaced from research conducted in recent years which suggests that more than 300 minutes of vigorous exercise per week may be counter productive for many participants. Of course, there are various possible explanations for this. The bottom line is: More is not always necessarily better. Everything in moderation is the key to good health.

Q. But I haven't exercised in years. Isn't it too late to start now?

A. Today, just as gender, social class or ethnic background does not preclude a person from enjoying and succeeding in sports or physical activity, neither should a person's age. Middle-aged persons should keep in mind that a fit 70-year old that has remained active could be as strong as an unfit sedentary 30-year old. In fact, an active person will decline physiologically only by about 1/2 percent per year compared to an inactive person who will decline by about 2 percent. If you are out of condition, a rejuvenating exercise program can be tailored to meet your needs through modification and adaptation. Gaining access to the exercise "Fountain of Youth" is not very expensive, nor is it a painful process. For many, it is actually quite enjoyable. Remember, age is a state of mind!

Q. How can I stick with my fitness program?

A. Most persons who drop out of exercise programs do so because they are not having fun. People will repeat those activities that are enjoyable.
It is not enough to know the benefits of maintaining a healthy lifestyle. If it were, no one would smoke or drink to excess. People cling to unhealthy habits because they provide security and comfort.

It follows that exercise, to be healthful, must be something that bears repeating. Therefore, we need to seek out physical activities that we will experience as pleasurable and satisfying. Many folks find that cross training - that is, engaging in several different types of exercise activity each week - helps them to maintain their enthusiasm. Some say they started exercising for wellness reasons but stuck with it for the friends they met, the improved self-esteem and extra energy they gained, and, yes, the fun they were having!

Remember, the benefits of regular exercise may not show up overnight like plastic surgery. But if you really pay attention, you will see some changes very quickly!

By permission of the American Senior Fitness Association (800) 243-1478, www.seniorfitness.net

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