Ageing Gracefully Is a Gift

I believe happiness is a choice. Every new day we have the opportunity to turn life's circumstances into a gift or to grumble about our problems. We bring a treasure chest of gifts to that magic age of 55 and the senior years. But what does it take to draw out those gifts to create a quality of life that is sustainable, enjoyable, and substantive? Here's my prescription for making the most of our gifts:

1. Reflect on what's important in life

• Gift of life and life's memories - I am blessed to have lived long enough to have memories. Life was not a rose garden, nor a crystal stair, but I wouldn't trade my life for anyone else's. It's made me who I am. I consider it a blessing to have memories... whether happy or sad... they're mine.

• Remember - I believe I carry around too much in my brain. What's in there? What is important enough to store in my brain? I must decide what to keep and what to throw away. It's my brain; I need to guard what comes in through all my senses and emotions. I must guard my tongue, so that I will speak life.

2. Imagine possibilities

• Gift of options - It is a blessing to have choices. My life has been full of changes, turns, and dips in the road. Someone once said the mind is a factory of imagination. Having a fertile imagination gives me an opportunity to seize the moment, run with an idea, find the rut in the path, and fill the pothole... aiding me to enjoy the next level in my life. Wow! That's personal power.

• Intentional Inventory - Every so often, I need to take a moment to do an inventory of who I am, what makes me happy, and what value I bring to the community of mankind. Do I like what I see in myself? Do I know my assets? Can I learn something new that will prepare me for the next phase of my journey? What will it take for me to do what I can to be all that I can be? An honest evaluation of our talents and skills, strengths and challenges, values and hopes, disappointments and expectations, along with a recognition that we didn't do all this ourselves, can lead to an enhanced life that abounds in hope and joy.

3. Have an attitude of gratitude

• Gift of time - As the years go by, I am so grateful for each new 'number' I attain. Every milestone is a gift that lets me know how blessed I really am. As I work to Embed the 'fruit of the spirit' in my daily life, I can exponentially grow in the riches of new relationships, new ideas, and invigorating and exciting activities. I am grateful for each new moment, because the promise that I keep today pays off now and generationally, in both my life and yours.

• Find the tickle spot - Laughter has medicinal value. Research indicates that those who laugh everyday live longer, have infectious attitudes of gratitude, and are a joy to be around. So, laugh frequently! Be around energizing people and place yourself in situations where joy is the ultimate outcome. Recognize that, even in the saddest situations, we can usually find something to laugh about, if we allow ourselves. Use laughter generously and graciously.

Navigating through all the transitions of life, and into the senior years, is laudable and really not that hard. But, as my grandfather once said, "It takes strong nerves to watch it sometimes!" Ageing gracefully is a gift. Enjoy your gifts... enjoy living!

Enjoy your gifts of agehttps://ezinearticles.com/?Aging-Gracefully-Is-a-Gift&id=9895864ng gracefully... enjoy living!

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Introduction

Do you know that people consume flaxseeds as food since the time immemorial? The historians say that these seeds are known to people about 6000 years ago. There are documents to prove that this might have been the world's first cultivated super-food. This rekindled the interest of the people in its properties. That was how the research on this particular food from nature had begun. In nut shell, the contents of flaxseed are found to aid digestion, lower cholesterol, improve the skin health, fight cancer, balance hormones, lower sugar cravings and promote weight loss. This research result is just the beginning of a new world of healthy living. In this article, we would look into the advantages of flaxseed.

Benefits of Flaxseed

People call flaxseeds as linseeds in some places. They are small differently colored seeds that come in brown, golden and tan colors. According to the biochemists, these seeds are rich sources of omega-3 fatty acids, especially alpha-linolenic acid (ALA). These unsaturated fatty acids help us to make several compounds to fight disease. Our body makes use of these compounds to create grey matter in our brain.

1. They are rich sources of lignans that form major part of food we consume. They are found to contain 7 times more lignans than any other plant source.
2. These seeds have high fiber content, especially mucilage gum. It has a curing effect on the intestinal tracts and aids in bowel movement.
3. Applying two table-spoons of flaxseed oil helps people keep hair, skin and nails healthy.
4. Alpha-linolenic acid found in these seeds benefits skin and improve its texture so that it glows. It also reduces inflammation on the skin.
5. Walnuts work in tandem with flaxseeds to lower fat absorption. These seeds also support weight loss. The fibers make the stomach feel full so that you eat fewer calories of food.
6. Adding linseeds in your diet will automatically bring down the cholesterol level in blood. The soluble fibers present in the seeds trap cholesterol and lower its absorption in the body.
7. The flaxseeds are gluten-free. It is an excellent replacement for gluten-rich grains that are inflammatory.
8. Another plus point for these seeds is the presence of antioxidants. In fact, these seeds are found to have huge reservoir of antioxidants.
9. Flaxseeds improve overall digestive health. Alpha Linolenic acid present in these seeds protects the lining of the digestive tract.
10. The contents present in these seeds also offer protection against the deadly disease of cancer.

Flaxseeds are rich in compounds that have medicinal properties. In this article, we would be looking at the properties of flaxseeds for the benefit of health-conscious readers. For more such information, they can visit the link http://tvmbala.blogspot.com.

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The Benefits of Swimming Over Running

Whether you choose to run or swim, they both help you lose weight and improve cardio fitness. It's just the advantages of swimming outweigh those of running for many reasons.

What's so good about Swimming?

• Resistance effect in water - strengthens the body
• Burns Calories
• Keeps blood pressure down - good cardiovascular workout without straining the heart.
• Weightlessness of water - no stress on the joints, lengthens the spine

Resistance Effect

A great natural advantage to swimming is the resistance effect. Water is 1000 times more dense than air, so when you swim, it's like weight training without the dumbbells. The water itself is your weight training.

You get a full body workout when you swim that puts little stress on your joints. You engage the muscles of the upper and lower body. This includes the legs, core, the upper and lower back, the arms, shoulders and chest.

Just like weight training, swimming engages and tones muscle due to the resistance. Although running is a great cardio workout, it does little to enhance a dynamic muscular body.

Burns the Calories

A moderate-intensity workout classifies keeping your heart-rate at 50-70 % of maximum heart rate.

A rigorous workout runs at 70-85 % max heart-rate. After an intensive 30 minute breaststroke swim, you can burn up to 300 calories. This can vary according to your weight. The heavier you are, the more calories you burn. By burning 500 calories more than you eat every day, you can lose a pound of fat a week. Okay, this does not sound much. But think long-term. After a month you can lose about 4-5 pounds - almost half a stone. Multiply that by 6 months and you have lost 2 stone of body fat.

Why Swimming helps the Heart Work More Efficiently?

When the body is in an upright position (e.g. when run or jump),the heart has to work hard to pump blood and oxygen to and from the lower extremities. This increase demand on the heart can lead to spikes in blood pressure - not good for the heart.

The American College of Sports Medicine states: 'Swimming works the cardiovascular system without causing major increases in blood pressure.' Because the body is in a horizontal position whilst swimming, the heart does have to work as hard. There is almost no gravity involved, so the blood pressure stays down.

The Weightlessness of Water

Yet another benefit swimming has over running, is the weightlessness effect in water. At the end of every stroke - breast stroke, freestyle etc, your body stretches out. Because the water holds your body up, it enables you to stretch out whilst in motion. The spine can then lengthen, elongating the gaps between the vertebrae.

Physiotherapists encourage patients with disc problems to swim because of this spine lengthening effect. It takes pressure off the discs.

Benefits and Risks of Running

Running generally has great benefits.

It reduces the chances of contracting:-

• Type 2 Diabetes
• Depression
• Cardiovascular disease

It improves:-

• Bone density
• Weight control

The risks of long distance running without a supervised trainer needs consideration though. They can advice you on nutrition, rest and good running technique. For safety reasons:- A medical check to look out for heart conditions, bio mechanical issues or other risk factors are a must.

Marathon running over extends the immune system. It makes the body produce excessive amounts of cortisol to reduce swelling. The advice to runners is to increase vitamin C, get plenty of sleep and avoid outside stresses. This helps recuperation and boosts immunity.

To Sum Up

I do not want to put runners off what they obviously love doing. It's health benefits are undeniable. However, long distance running does put enormous strains on the ankle, hip and knee joints.

Swimming has pluses for strength, weight loss, low joint stress and cardiovascular endurance.

There's no negative points about swimming apart from the necessity to learn how to swim. It can be a problem for many who were not introduced to the water at an early age. I say, it's never too late to learn. Swimming lessons are not expensive and there are plenty of instructors pool side whatever venue you choose.

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How to get a muscular body after 40 - 12 point system

4 Risky Exercises People OVER 40 Must AVOID

Fast Fat-Burning At-Home Cardio - Better Than Running!

Food For Healthy Eyes: Why You Need Lutein and Zeaxanthin

If you are looking to prevent eye conditions like macular degeneration and cataracts, a good way to start is to consume the right diet. You need specific nutrients and foods for healthy eyes, but of special note are lutein and zeaxanthin. What are they and how do they keep your eyes healthy?

Lutein and zaexanthin are carotenoids, pigments that give plants red, orange, and yellow colors. Among their functions is protecting plants from high-energy light rays called blue light. These substances are also highly concentrated in the macula of the eye, giving it a yellowish color. In fact, the macula contains a third form of carotenoid, as stated in recent research. This pigment, called meso-zeaxanthin, is produced in the retina using ingested lutein and is not found in any food source.

The Benefits Of Lutein And Zeaxanthin

The primary benefit of lutein, zeaxanthin, and meso-zeaxanthin has to do with how they protect the eyes from blue light. They block blue light from reaching the retina which prevents light-induced oxidation that leads to macular degeneration (AMD). They also work with other antioxidants like vitamins C and E and beta-carotene to protect the body from free radicals that damage the cells and cause many diseases.

The benefits of these three carotenoids are well-documented in a number of studies published in reputable journals. The American Journal of Epidemiology, Ophthalmology and Archives of Ophthalmology released research associating high levels of lutein and zeaxanthin with low incidences of macular degeneration. Two studies in Investigative Ophthalmology and Visual Science found roughly similar results in that increased levels of macular pigments meant lower risks of developing AMD.

Furthermore, the Age-Related Eye Disease Study (AREDS and AREDS2) formulated a daily antioxidant containing vitamins C and E, zinc, and copper, as well as lutein and zeaxanthin. It was found that this combination reduced the risk of AMD progression by 10 to 25 percent. The said research did not clarify if lutein and zeaxanthin also reduced the risk of cataracts.

Foods Containing Lutein And Zeaxanthin

These two nutrients are abundant in green and yellow vegetables, especially leafy ones. Cooked spinach and cooked kale are considered top sources. They are also found in non-vegetarian sources, particularly egg yolks. However, it would be best to stick to vegetarian items if you have high cholesterol levels.

Conclusion

Just like the rest of the body, the eyes need proper nutrition to stay healthy and free from diseases. Consuming food items rich in lutein and zeaxanthin is a good way to maintain excellent vision.

Do you want to learn more about nutrition and eye health? Learn which other nutrients your eyes need and where you can find them by going to https://www.behance.net/gallery/63983625/Are-You-Eating-The-Right-Food-For-Healthy-Eyes

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Exercises for Older People Just Starting Out

We always encourage older people to begin an exercise program, but when they are just starting out it is important to know how to exercise safely. Whoever you are exercising has to meet that person's needs, and obviously by starting a program when at 60 those requirements aren't going to be the same as somebody who is exercising at 30 years old. First, a consultation with a doctor is always recommended just to be informed of what the exercise plan will be.

Then you can get started. This following routine will get your body going if you do them three or four times a week. These are some of the simple exercises that will get you started:

1. Knee lifts. As we age our hips and core can lose some suppleness if we fail to keep them full flexed. Do these by starting with your feet about shoulders apart. With hands on hips put all of your weight on your right foot, bend your left knee toward your chest. After one minute do this with the other leg. This will also be an excellent exercise for balance. To begin you might want to use a hand on the wall for support.

2. Calf raises. This is a great workout for strengthening the calve muscles. While standing with your feet shoulder distance apart, lift up on your toes slowly. Hold that position for a couple of seconds and then drop back down to your heels. Repeat this for one minute. To add intensity as you progress you can carry small weights in your hands. If you want to work on balance do the same motion but only one foot at a time.

3. Step and tap. This is another great exercise for balance, but it is also good for a light aerobics workout. While standing imagine that there is a line on the ground next to you. Step sideways over that line one foot at a time, then when both feet are across that imaginary line step back with each foot. Do this for about one minute at whatever speed feels comfortable for you. As you advance you can bounce back and forth with both feet together.

4. Arm circles. One of the areas that can lock up when not used is the shoulder joints. Like the knees they are big joints and should be exercise regularly to keep that full range of motion you will need as you age. This is a great exercise for keeping the joints supple, and it is to stand with your arms on your side outward in a T-shape with your body. Begin moving your hands in a circular motion, graduate making wider and wider circles with your hands. After one minute makes circles in the opposite direction for a minute. This can be enhanced by holding small weights.

5. Standing crunches. We all know that crunches are great exercises for the abs, but they are quite difficult to do. Standing crunches are easier and will still give the abdominal muscles a workout. With your feet slightly wider than your shoulders lift your left arm above and over your right side until you feel the left side stretch. Bring your left elbow down and crunch to the left and compress your torso as you bring your left knee up. Have the feeling of pinching something between your elbow and knee. After returning to the original position, continue with this again for one minute and then switch sides.

Where you carry your weight has a lot to do with your overall health, as it is a  marker for issues  having to do with the kidneys and liver. Read more about how to put on good weight through diet and exercise on our website  http://muscle4weightloss.com/. Rich Carroll is a writer and avid health advocate now living in Chicago.

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Get A Stronger Grip

In my work as a personal trainer, I am constantly trying to help people strengthen their weakest link. For bodybuilders this is always a lagging body part. For people who are primary interested in getting stronger--in simply lifting more weight in more lifts--I can almost always help them increase their overall strength by helping them get a stronger grip.

For strength trainees, the grip is often the equivalent of the weakest body part for the physique competitors. Here's why: it often gets neglected. How many times have you seen a man with a giant upper body and skinny little legs? Well, he has been neglecting to work on his legs. Therefore, his legs hinder his goal of overall physique development. He can never look any better than his legs do in a competition.

With someone trying to develop brute strength, the hands are often the neglected part of the equation. I have one client who wants to be able to dead lift 500 pounds. What is ironic is that his back and legs are already strong enough to lift that much weight--he just can't hold onto it. The barbell falls out of his hands because his grip is not strong enough.

It doesn't necessarily act as a hindrance simply to those wanting to increase their max strength. If you want to be able to lift more total volume during a session, then hand fatigue in a movement like a dumbbell row can also be your limiting factor.

Strong hands are useful. That's the core of this article. Whether you're an athlete, a laborer, or you just want to be as healthy as possible, there is no downside to developing hand strength. Here are a couple of exercises to get you started:

The plate curl

This is just a normal bicep curl, but holding a weight plate instead of a dumbbell or barbell. Pinch a 10-25 lb plate between the thumb and the four fingertips. Now curl the weight approximately to chin level without letting the wrist bend.

grippers

I'm not talking about the little plastic grippers you can buy at Wal Mart. I'm talking about heavy duty torsion grippers like the Captains of Crush grippers from Iron https://ezinearticles.com/?Get-A-Stronger-Grip&id=5056623mind, or David Horne's Vulcan grip tools.

Heavy grippers look like others that you have seen, but they have hundreds of pounds of resistance, not dozens. Hence, they can't be worked for high reps or frequent sessions.

summary

It is simple--just use your hands more and focus on strength. Can you do more weight in a hand exercise than you could last week. Then you are stronger. Can you do more reps than you used to be able to? Then you are stronger.

Repeat until strong, then keep going. You won't be sorry.

When I'm not trying to get a stronger grip you can find me strength training in my garage or working with others. I'm a passionate amateur with 10 years of experience. Lift heavy and be happy!

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Workout & Exercise Tips for Men Over 40 - Boost T and Get Ripped Abs

Alternative Therapy: Yoga In Anti Ageing Progression

Yoga may have a profound and positive effect in anti aging progression, some renowned institute studies suggested.

Aging is a natural process of growing old.

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture... has been well known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes' research and supported by health advocates.

According to the study to explore the impact of yoga and meditation based lifestyle intervention (YMLI) on cellular aging in 96 healthy individuals randomly assigned to a 12-weeks of YMLI, at the end of 12 weeks of lesson, YMLI group expressed significant improvements in both the cardinal biomarkers of cellular aging and the metabotrophic biomarkers influencing cellular aging in compared to baseline values.

The efficacy of the program in reduced cellular aging process was attributed to the activities in decreased production of ROS and pro inflammatory cytokins and hormone cortisol, and increased mean values of telomerase activity in regulated aging progression and hormone β-endorphin in reduced stress and maintain homeostasis.

Dr. Madhuri Tolahunase, the led author, after taking into account of other co founders, said,"Lifestyle is an integrated entity, and an intervention, like YMLI, that has overall positive influence on our health appears most useful versus changing only one aspect at a time, as is seen by action of certain drugs. Yoga is holistic and a mind-body medicine and is more beneficial and advantageous than individual interventions like physical exercise, caloric restriction, and antioxidants".

Other researchers, in the study of yoga breathing in protected skin against aging, filed the following results

1. Yoga breathing reduced psychological aspects of stress and anxiety which have been found to associate to promoted aging

2. Yoga also expressed an impact in regulated advanced glycation end products (AGE) which have recently been shown to play a role in tissue aging

3. Comprehensive yoga program including breathing and meditative exercises may have a profound effect in enhanced gene expression involving oxidative stress, DNA damage, cell cycle control, aging and apoptosis and

4. Detoxification

In further analysis, Dr, Beri K the led author said, "(Contract to general belief)The interesting correlation of insulin regulation and glucose control can be translated to improvement and maybe reversal of the effects on AGE protein accumulation in the body tissue".

In support of the above differentiation, Dr. Brown RP at the Columbia University College of Physicians and Surgeons, launched an investigation of yoga breathing in anti aging progression, suggested that

1. Yoga breathing (pranayama) can have a significant and positive effect in bringing the mind to the present moment and reduce stress

2. Yoga breathing delayed the aging process through reduced expression of depression, anxiety, post-traumatic stress disorder, and for victims of mass disasters.

3. The practices also relieved many forms of suffering.

Finally, after taking account of other risk factors, researchers concluded that yoga breathing can affect longevity mechanisms.

Taking altogether, Yoga used alone or combined with meditation may have a therapeutic effect in aging progression through regulating cellular and psychological expressions

For more information of health benefits of yoga, please visit, https://kylejnorton.blogspot.ca/p/blog-page_31.html

or my home page at https://kylejnorton.blogspot.ca/

Sources
(1) Impact of Yoga and Meditation on Cellular Aging in Apparently Healthy Individuals: A Prospective, Open-Label Single-Arm Exploratory Study by Tolahunase M1, Sagar R2, Dada R1.(PubMed)
(2) Breathing to younger skin: 'reversing the molecular mechanism of skin aging with yoga' by Beri K1.(PMC)
(3) Yoga breathing, meditation, and longevity by Brown RP1, Gerbarg PL.(PubMed)

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Is a muscled body still possible over 50? Watch this..

Start Running: 6-Week Training Plan to Build Up to 5K (3.1 Miles)

We all know that cardio activities, such as running, are great for your health. Getting into a running routine will improve your well-being on numerous levels, both physically and mentally. If you're new to running, or thinking about starting, knowing where and how to begin can be the most challenging aspects of getting up and going. The best thing to do is to set a goal and then put together a running plan.

A great starting goal for beginning runners is a 5K race, which is equal to 3.1 miles. Even if you don't currently run at all, it can take as little as 6 weeks to train for one of these races. Most cities have 5K races on a regular basis, and they typically support good causes. Or, simply make it your goal to run 3.1 miles in 6 weeks. So, set your sites on a goal, and then follow this easy, 6-week training plan.

Week 1

Workout

This first week you simply want to set your sites on getting off the couch and getting moving. Start simply by selecting four days to jog, or walk, 0.5 miles. If you choose to walk, do so at as fast a pace as you are comfortable with.

Strength-Building

You should also plan to do two days of light strength-building. Strength-building is extremely important when training for a race as it builds the muscles needed for continual running. You don't need to lift heavy weights and bulk up. The weight of your own body or, light, free weights, will be more than enough. You can do this in the comfort of your own home with free weights or a yoga mat, or, if you have access to a gym, use their machinery.

Diet

During this first week it's a good idea to also start adding healthy foods to your diet and this will give you energy as you run. Avoid greasy and heavy foods that can make you feel tired and drain your energy. Foods, such as nuts, fruits, and vegetables are great for high nutrition energy.

Week 2

Workout

Now that you've made it through your first week, up your mileage to 1 mile, three or four times this week. Try to run the whole way if you can, even if it is at a very slow pace. Make sure to stretch before, and after, so that you don't pull any muscles.

Strength-Building

Continue to strength-build twice this week. Yoga is a great strength building activity as it is a total body workout that many overlook. It's also a great workout for runners, because it stretches out the muscles that tend to get tight, as you build your running distance.

Diet

Continue to add healthy foods to your diet. You may also notice an increase in hunger as you work out more. Definitely eat when you are hungry, but keep in mind that running one mile only burns 100 calories, so snack wisely.

Week 3

Workout

Add another half mile to your run. You're up to 1.5 miles now!

Strength-Building

Continue to strength-build twice a week. You may want to add core exercises, like planking, or sit-ups. Make it a goal to plank for 30 seconds.

Diet

Continue to add healthy foods to your diet. Make sure to drink plenty of water before and after you workout.

Week 4

Workout

You've made it half way through the six weeks! Just three short weeks ago you couldn't run at all. Now you can boost your mileage to two miles, three times per week.

Strength-Building

Continue to strength-build twice a week. Try to plank for 45 seconds.

Diet

Consider making great tasting post-workout smoothies. All you need is frozen fruit, a liquid, like fruit juice, or milk, and your good to go. Also consider adding greens to your smoothie, like spinach, or kale - they are jam-packed with anti-oxidants.

Week 5

Workout

Almost there! Boost your mileage up to 2.5 miles this week. Now that you are going longer distances make sure to stretch very well before, and after, each workout.

Strength-Building

Continue to strength-build twice a week. Try to plank for 60 seconds. Squats are great for strengthening the running muscles in your legs.

Diet

As you run more, you may start becoming depleted of electrolytes. Try to replace them by drinking all-natural coconut water, which is high in potassium. Potassium is an essential electrolyte for runners.

Week 6

Workout

Now you're ready for the final leg of your training. You're up to 3 miles this week! Try to run 3 times this week, giving yourself a rest day and two strength-building days. The day before you run the 5K, it's a good idea to take a short run, say 1 mile, just to keep your muscles warmed up.

Strength-Building

You can continue to strength-build this week. Just make sure you don't over-do it. You don't want to be sore on the day of the race.

Diet

Continue to eat healthy foods. A day, or two, before the race, make sure that you don't eat anything too heavy, or out-of-the-ordinary. You don't want to have to deal with an upset stomach on race day.

Week 6+

Hopefully, after completing your 6 weeks of training, you feel great, both inside and out. Running can truly be transformative. Don't stop at 5K. From here you can continue your running routine by maintaining a 3 mile distance. Or, if you are feeling more ambitious, you can set your goals higher and begin to train for a 10K (6.2 miles) and, maybe even a Half Marathon (13.1 miles). Just continue to increase your mileage and pay attention to your runner's diet and you will reach your next goal in no time!

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Workout For Older Men: The A-40 Core Set

Male Over 40 Muscle Building Nutrition

Older People Must Build Muscle To Stay Fit

It's easy as one gets older to just sit and let the world go by. It's even easier with television and computer games to keep them amused. But the fact is that in order to stay fit one needs to work out and build the muscles that have wasted away from inactivity. As the weaken so do those of the heart and lungs and simple walking does help but it's not enough. So what does one do?

As an older person my body has problems that are both related to sitting a lot, because I write, and also a bit of laziness. The house is maintenance free and my robots do the work that once called on me to perform. This as resulted in loss of balance and also wasted muscles.

When older people fall, which they do a lot, they find it difficult to get up because the muscles are not there to help. The strength in the arms and legs make it very difficult to get the tension to lift the body. That is why improving balance and building up the strength is extra important.

In my case I joined a gym. This is the first time I have ever been inside one and while it is close to my home it is also women's only. It has been a great experience and with the many friends made already it has lifted my focus away from the computer for hours on end. That;s a good thing as well.

There are PT classes included in the fee and they are based around balance, cardio and heart, and lots of other things. The trainers can also be hired for half hour sessions, which I found useful for explaining how the various machines work. Now instead of walking I ride a bike for half an hour to strengthen my leg muscles. This has made an enormous difference to my back and the supporting stomach muscles.

Weights are something I take a little of but don't push it because of the torn rotator cuffs suffered as a result of a fall seventeen years ago. Many older people have this problem while many others have body replacements. These many are in the knees and hips. Keeping their muscles strong is essential so there are many with these situations at the gym.

Other machines help to stimulate the heart, such as the rowing machine. Push ups against the bars are another good exercise while the floor allows sit-ups and other manoeuvres that all help with strengthening the legs and arms. After only a few sessions I could easily rise from the floor making it possible to recover from a fall.'

While we go by our used-by-date in today's world we have all the advantages to help us survive. The problem is that most people don't see it that way.

Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Article Source: https://EzineArticles.com/expert/Norma_Holt/270038

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30 minute full body at home workout for women over 40!

Exercises and Workouts - Exercise Modifications To Make Past The Age Of 40

If you are in your 40's, 50's or beyond, you may be wondering what this means for your workout program. Can you still do the workouts you have always done? Or will you need to make adjustments?

As you get older, there is no question specific changes take place in your body. If you want to continue to stay active into these years, you will need to modify things a little. The good news is if you keep up with your fitness, you will not need to adjust as much, as your body will maintain itself quite well.

Let us look at a few of the modifications you will want to consider making...

1. Reduced Total Volume. First, consider cutting back slightly how much volume you are doing. While before you may have been able to do four sets per exercise for instance, now you may want to limit it to just three. As long as you push yourself on those three, you should still see excellent results.

As you get older, your recovery ability is not what it used to be so a high volume program may be a little too much for you to take on.

2. Exercise Selection. Next, consider your exercise selection. You want to do everything you can to safeguard your joints so choose joint friendly movements. For example, leg extensions tend to be quite hard on your knee joint so you may prefer something like the leg press instead.

Or, rather than going for a run for cardio exercise, try using a stationary machine instead. These small adjustments can pay off regarding keeping you pain-free in the months ahead.

3. Functional Movements. As you get older, your goals will also likely change. While previously you may have been very focused on the aesthetics of things, now you may be more interested in just ensuring you can keep up with your favorite activities as the years pass by. As such, you want to look at functional fitness more closely: this means choosing exercises to perform in your routine that is going to mimic best the movement patterns you use in everyday life activities. If you do that, you should be able to keep up with all you love doing.

If you keep these three slight adjustments in mind as you go about your program and focus on learning to read your body and all it's telling you, you should have no problem staying active for many years to come.

Although managing Type 2 diabetes can be very challenging, it is not a condition you must just live with. Make simple changes to your daily routine - include exercise to help lower both your blood sugar levels and your weight.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to http://DrugFreeType2Diabetes.com to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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WATCH THIS BEFORE YOU GIVE UP - Iron GRANDFATHERS | Motivational Video 2018

The Many Benefits Of Good Posture

Having good posture is an important part of remaining healthy. IT helps you avoid back pain and premature wear on your bones, improves lung performance, and much more. In this article, we will explain what good posture is before explaining the many benefits that it provides.

What is good posture?

Posture is the form that your body takes when you are sitting, standing, and laying down. Maintaining "good" posture is positioning your body so there is less strain placed upon your body's muscles and ligaments when in these positions.

It requires your body to be as close to its natural shape as possible. So if you are sitting down, this would mean:

• Keeping your chin up and looking forward
• Keeping your shoulders back (not slouching)
• Bending your knees at a right angle
• Keeping your feet flat on the floor
• Keeping your back straight enough that all 3 natural curves of the spine are present.

Sitting with good posture distributes weight more evenly across your muscle groups - helping you avoid neck, shoulder and back pain. It also allows you to comfortably work for longer periods and avoid some serious long-term health problems.

Having a chair with lumbar support will help you maintain good back posture.

What are the benefits of good posture?

Protects your future health

Having good posture will keep your joints correctly aligned, protecting the joint surfaces from abnormal wear-and-tear. By preventing this type of wear-and-tear, you can lower your risk of various illnesses including arthritis and postural hunchback.

It makes it easier to breathe

The diaphragm is a large muscle that is responsible for respiration. When the diaphragm moves, it changes how much pressure there is within the thorax - causing air to either enter or exit the lungs.

Posture affects breathing because it changes how much room the diaphragm has to move. If you are slouched in a chair or while walking, the diaphragm cannot contract or expand as easily, preventing you from taking deep breaths. As soon as you correct your posture, you will immediately notice how much easier it is to breathe. This is a particularly useful benefit for anyone who has a health condition that affects their breathing.

Can help prevent back pain

Developing good posture can eliminate back pain caused by stressed muscles and poor joint alignment. It does so by actively reducing the strain placed on the muscles and joints by spreading weight across the entire body. This ensures that certain muscles or joints are not overworked or damaged.

Over time, having good posture will even improve the alignment of your spine, which will improve the condition of your back and reduce the risk of back injuries. You will be less likely to suffer from herniated discs, muscle strains or other back problems.

Improved physical performance

Good posture requires the use of more muscle groups. Not only does this reduce the chances of straining a single muscle, it can lead to an improvement in overall physical performance. Having the ability to engage muscles more evenly will help you perform better during daily activities and any sports that you play.

Strengthens the core

If you have already made improvements to your sitting posture, you will have noticed that your abdominal muscles feel more engaged. Your abdominals will be "sharing the load" with your back muscles as they keep your torso stable. The more you improve your posture, the stronger your core will get, thus improving the alignment of your spine, reducing stress on your back muscles, and improving your mobility.

Makes you look more attractive

Have you ever seen an actor or actress on a talk show? Did you notice how impeccable his or her posture was? Actors and actresses concentrate on having good posture because they understand how much it affects their appearance. By sitting tall in their seat and keeping their chin up, they will look much more beautiful or handsome to the viewers at home. You will gain the same benefits as you improve your posture.

Improved digestion of food

Sitting or standing with good posture will ensure your internal organs are in their natural position. This makes it easier for the body to digest food and perform other important functions like maintaining good blood circulation.

Can improve your mood

Researchers from the University of San Francisco have discovered that having good posture can help improve a person's mood. They found that improved posture could also increase energy levels and reduce the risk of mental illnesses like depression.

Improving your posture can deliver some amazing benefits to your health and lifestyle. If you are interested in developing good posture, talk to a chiropractor or general practitioner. You can also use online resources like NHS choices to learn more.

Dr Robert Finn D.C. qualified as a chiropractor over 25 years ago from the Anglo European College of Chiropractors (the oldest and largest chiropractic college in Europe). He is passionate about chiropractic and helping his patients reach their health goals. He has clinics in Newcastle-under-Lyme and Stoke-on-Trent. Read more about Dr Finn here: http://www.chiropractorinstoke.co.uk

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