Expand Your Exercise Routine

Exercising for one hour five times a week is the recommendation of some experts, however, this level may not be a reality for everyone. It is still a good goal to work toward. Honestly though I at 61 years old now have been working toward more and more exercise for quite some time and I am not at this level (as of yet). I keep trying for it. Presently I do 20 to 30 minutes of walking exercise 2 to 4 times per week and twice per week I do the strength exercises using machines at the Y. After my walk, I do about 1/2 hour of stretching exercises which I think has been a lifesaver for me in that without them, I would walk around in pain and stiffness all the time and perhaps even injured myself.


I ordered a report from Harvard Health with  stretching exercises especially for older people.



A thorough work out as seen by some experts would consist of 5 or 10 minutes of light aerobic activity to raise your heart rate and get you warmed up, at least 30 minutes of activity at moderate intensity and a few minutes of cooling down to allow your heart to return to its resting pace with five to seven minutes of stretching after the work out when muscles are warm.

Experts also recommend integrating yoga into their exercise regimen. In fact, some of the stretches I do after the walk and before strength building exercises are yoga stretches. The real beauty of yoga is that anyone of any physical capacity can do some type of yoga. Even people in wheelchairs can do yoga. With any form of activity, start at a comfortable level and challenge yourself when able.

If you don't have particular medical concerns, a simple program of moderate walking and strength training (which is what I do) is a safe way to go. Be sure to talk to your doctor before beginning any kind of exercise program, and this is especially true if you have arthritis or other musculoskeletal problems or heart disease. (source: Harvard Health Newsletters)

Moral of the entire story of expanding your exercise routines is to remember something is better than nothing and there is no age when it is too late to start "something."

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WORK WHATEVER SCHEDULE SUITS YOUR LIFE:

• help make ends meet in your household

• work from home and have more time to spend with your children

• sock money away for the retirement years

• pay off student loans

• avoid office politics and the long commutes to and from a job

• have more time for yourself

• say good bye to the boss that keeps you stressed out

• plan more family vacations

THE WORLD OF OPPORTUNITY IS OPEN TO anyone WHO IS INTERESTED IN MAKING A BETTER LIFE.

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• Millennials see building a network marketing business  as a “portable” way of living;
• Baby Boomers are recognizing Network marketing as a smarter way than 401Ks and superannuation plans;
• Stay-at-home moms are creating big business and even retiring their spouses;
• Professionals are capturing the vision of not having to work until they drop merely to keep on top of their insurance premiums!

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.  The article content is offered as a resource for healthier lifestyles.

Exercise and Nutrition Work Hand in Hand for Healthier Living and Longer Life Spans

People of all ages can and should engage in exercise programs. Regardless of your age, there is a healthy exercise perfect for you even if you have had a long history of no exercise. Research continues to prove to us that the fitter you are, the longer you will live and less troubles with your heart as well.



Where is the starting point especially for you?

Take a long good look at your current level of activity. Step one is to "move whenever possible." Build activity into your day simply by choosing to take the stairs versus the elevator or walk through the airport instead of getting on the moving walkway. While everyday chores such as gardening, housework and washing the car help you burn calories these are no substitute for structured, intentional exercise.

See, even the elephants know how to walk. I just thought this was a cute pic to add to this post! Walking is one of the best aerobic exercises anyone at any age can do.



Even if you are already somewhat active or have a job (such as the mail carrier) that requires lots of movement, the next step for you is to create a structured exercise program that suits your lifestyle. Start with identifying the times during the day you can exercise. Then, identify the resources you have at your disposal. For example, does your workplace, apartment building, or senior center have a fitness room. If not, is there a nearby mall or some other weather-safe enclosed area to walk?

Of course, if you have a sport you already like to do, it can be so much fun while getting some exercise.



The next question to answer for yourself is what do you do for your age group? People in the 60 to 80 year old age group usually do well with an 80-20 split between moderate aerobic activity and resistance exercise. Your moderate aerobic activity could be anything from a brisk walk to cycling, a dance class or even a Zumba class (in these structured classes just do what you can do and increase what you do as you feel you can). Use this test to test your ideal aerobic intensity. If you can speak four or five words between breaths, then you are in your ideal aerobic intensity. If not, then you are working too hard, slow down, and if you can talk in full sentences, you are probably not working hard enough.



Resistance exercises build your muscles. Resistance exercises are not only for the younger generation. Resistance exercises have not been shown to contribute a large amount to heart health. Nonetheless, there are many advantages to contributing 20% of your exercise time to resistance exercises. They increase your muscle and core strength and improve flexibility which in turn protects you against falls that can lead to immobility in seniors.

I will never forget my poor maternal grandmother who took a bad fall at the age of 50 and remained crippled for the rest of her life which lasted well into her 80's. Part of her problem, however, was that she would not follow the instructions of her doctor and therapists, which included physical activity and exercises. She was a generation of people who thought exercise was sweeping and mopping your floors and raising a garden for feeding your family. She actually thought the doctors and therapists were "stupid" in the things they recommended for her to do, consequently, she turned into a crippled woman at the age of 50 until her death.


As a senior person anything that can be done with your body is usually fine. Some good movements include doing squats, push-ups arm reaches and lifts. If your doctor gives you the clearance for more than this, choose exercises at an intensity you can maintain for 12 repetitions without stopping. The aim is to work up to 3 sets of each exercise.

I at 61 am still able to do every strength machine exercise in the Y for 2 sets of 12 repetitions. I usually do 2 sessions per week. I cannot tell you how much stronger I have become. It is just amazing. I refuse to be like grandma was!

You too need to refuse to be how your grandparents were. She was born in the early 1900's I think it was and so that generation of people did not have access to all the knowledge we have today. Most of her life as I said was spent raising children, raising food in gardens, cleaning house and that was all the exercise she had, but not even all that at age 50. Most of her exercise days were in her youth, and yes, the older pioneers who had to work the fields in order to eat did use their bodies in resistance training. Today, we have to use the machines to get the same effect as most of our lives are spent sitting in chairs in front of a computer, which has been my lifestyle actually since age 23.

If you have a local Y or fitness gym, please take advantage of it, you will be glad you did in the case that you slip and fall this winter in the snow and ice, your body will be strong enough to take the fall and hopefully have minimal damage.

Source: Harvard Newsletters

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This pack showcases all six of our incredible health-promoting products. Each carefully formulated supplement features ingredients selected for efficacy, potency ... even great flavor! Clean living has never been simpler.
Renew your commitment to a healthier, happier tomorrow by making health a habit with our full line-up of nutritional supplements today!

• Vanilla Flavor Plant Protein
• Minerals & Antioxidants, Cherry or Tropical Fruit Flavor
• Greens Blend
• Probiotic
• Multivitamin
• Fish Oil Capsules

Join the Life's Abundance Team and start helping pets and humans live longer, healthier lives. 

Use our products. 

If you become impressed with our products, just wait until you hear about our income opportunity. You might be surprised to learn that you can earn a substantial income from selling our health-promoting products for pets and humans. There's never been a more exciting time to sign-up as a Life's Abundance Field Representative. With new product releases on the horizon, you will find more ways to reach new customers and net serious wages unlike working that 9 to 5 job with a boss that turns your stomach raw on a daily basis.  A Life's Abundance home business may be just the perfect solution for you. 

As a Life's Abundance rep, I specialize in helping people from all walks of life generate income by using and recommending our products while at the same time helping pets and humans live longer, healthier lives. 

LET'S GET STARTED

WORK WHATEVER SCHEDULE SUITS YOUR LIFE:

• help make ends meet in your household

• work from home and have more time to spend with your children

• sock money away for the retirement years

• pay off student loans

• avoid office politics and the long commutes to and from a job

• have more time for yourself

• say good bye to the boss that keeps you stressed out

• plan more family vacations

THE WORLD OF OPPORTUNITY IS OPEN TO anyone WHO IS INTERESTED IN MAKING A BETTER LIFE.

This is a most exciting time to build a network marketing business

• Millennials see building a network marketing business  as a “portable” way of living;
• Baby Boomers are recognizing Network marketing as a smarter way than 401Ks and superannuation plans;
• Stay-at-home moms are creating big business and even retiring their spouses;
• Professionals are capturing the vision of not having to work until they drop merely to keep on top of their insurance premiums!

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The information in this article is not intended to diagnose, treat, cure or prevent any disease. All health concerns should be addressed by a qualified health care professional.  The article content is offered as a resource for healthier lifestyles.