Take Ownership of Your Health: Hold Yourself Accountable

Over the years, I've conducted extensive research on health topics such as obesity, osteoporosis and cardiovascular disease. I have also studied theories of behavior change. What jumps out at me the most is how many of these conditions are preventable. Yes, there are non-modifiable factors however, it is our behaviors that are causing damage to our health and wellness. Essentially, we are all aware of our unhealthy behaviors and the consequences associated with them. I feel like I'm a misfit in society because I actually enjoy physical activity, going to the gym and pushing my body to its limits. I was also criticised heavily because it took me nearly two weeks to finishing watching the third season of Stranger Things. Let that sink in. We live in a society where it is the norm to watch an entire season of a television series over a weekend, let alone one day and this is completely acceptable, even encouraged. I feel like I have to justify why I don't binge watch television, why I wake up early to exercise and why I restrict processed foods (among many other ingredients) from my diet.

My reason is simple, I do it for my health. Health is a priority to me and I want to face the daily challenges of life with the least amount of pain, discomfort and illness as possible. I'm not a machine, I get sick on occasion and I have a history of injuries. I watch television and movies and I'm known to indulge in a meal or snack of the unhealthy variety on occasion. I try to keep my immune system optimal and reduce my risk of injury through strength and flexibility training. Let's examine exercise. Most of us know that it is beneficial to our health, not just physically but emotionally as well. Increased levels of physical activity have the potential to lower the risk of obesity, diabetes and cardiovascular disease (among many more) according to multiple sources. We know that being inactive increases the risk of the mentioned conditions, yet many of us choose to do nothing about it. There is a disconnect between what we know and what we do. Do we not prioritize our health and quality of life? Do we get distracted with the ease of technology and everything available at the touch of a button? Do we know how many deaths can be prevented each year by modifying our behaviors?

So much of what we experience is preventable if we take the necessary precautions. We don't have to wait until we get diagnosed to make a change. We can make changes so that we don't get diagnosed. We do have the time if we make it a priority. We can find a plethora of excuses why we don't exercises of we can focus on reasons why we should. I can honestly say that I am 100% responsible for all of the injuries I've sustained in my lifetime. Whether it was negligence, ignorance or ego, I was at fault and I take full ownership of that. Now let's take ownership of our health and strive for progression.

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BEGINNER WORKOUT ROUTINE MADE SIMPLE (home or gym

How Home Elderly Exercise Programs Are Beneficial For Senior Citizens

As a modernized society, we've come to understand a great deal about living and the human body at all ages. In response to such advancement in knowledge, one of the benefiting parties is the senior citizen. In our case in point, the specific benefit is that of having access to what are known today as elderly home exercise programs.

Mostly, these programs consist of directed exercise routines and overall physical activity management. In most cases, they are administered by a professional coach in a residential or group home setting. In many other cases, however, the senior may manage their routine independently.

Exercises, Progression

The exercises and techniques utilized in such a program may, in fact, vary as much as the individual being served. One individual may require added lower body activity and at a heightened rate. Another person, on the other hand, might need accurate arm and shoulder exercises for some reason, and at a very light pace. Whole-body programs are also quite common.

Progression and adaptation are additional strengths of such home exercise programs. Because of their individualized application and parameters from one individual to another, direct adaptation to physical needs of the senior at that time can be applied. Change can be tracked and thus adapted to from one minute or one session to the next.

For example, Joe, a senior in New York utilizes a service called "Elderly Home Exercise Program NYC." He has been excelling and moving on via this home program from a recent back injury. However, he then fell and experienced some additional leg injuries. To adapt, his home exercise coordinator then works with doctor advice and Joe to adopt a new schedule and routine to his new and very sensitive needs.

The Benefits

So, what exactly are the specific benefits to such home-based elderly exercise programs? In essence, these programs, if followed correctly, can have all of the advantages of regular exercise and physical activity that are appropriate to one's age and condition. This is with the additional benefit of professional guidance and oversight. Here are some of the scientifically-backed benefits of such physical activity for the elderly, in our case, as conducted by way of home elderly exercise programs.

Energy

We all know that it does take some energy to exercise or even perform very light activity. However, did you know that studies show even a light activity regimen can give one more energy? The official figures cited by the study were an estimated 20% in energy increase after even light activity.

Better Overall Feeling, Wellness

Aside from just heightened energy, study after study has shown that seniors and all other age groups also benefit in some other, often immeasurable ways concerning overall self-feelings and the sense of well-being. Psychologically and physically, the body is better with use, particularly since an instrument against aging. Much is already known, but science is still learning about this combined matter of body chemistry, psychology, and physiology.

Longevity

Longevity, or the aptitude to be able to live long and healthily, has been proven time and time again to be directly associated with exercise and maintaining some level of physical activity. Typical home sessions can run anywhere from 30 to 90 minutes. As science has shown, even the most basic and brief, daily activities can lead to some longevity improvements.

Heightened Immune Response

Officially, this is not proven, however, it is strongly theorized that the immune system, like the rest of the body, benefits directly from physical activity. Some science points to the involved use of the lungs and a sort of flushing of bacteria when worked. Other research points to directly related changes to white blood cells and immuno-response mechanisms. One can be fairly certain, though, that one day over the horizon, proof will likely come that illustrates the heightened immune response to physical activity.

Home programs for elderly exercise and health are beneficial in some ways. These programs oversee and administer just the right amount of activity for any body, at any age. These are the basics of these programs and their associated benefits.

For more information on the best elderly home exercise program NYC has to offer, or just some generalities on the subject, please feel free to reach out to us today.

Marjorie Jaffe is a Senior Personal Trainer in NYC who specializes in home personal training programs with seniors and the elderly. Learn more by visiting her website at MarjorieJaffe.com

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Exercises for Older People Just Starting Out

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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 [http://liverissues.com/hypertension-issues/liver-and-kidney/]  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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Great Benefits of Kettlebell Training

A Kettlebell is a piece of exercise equipment that strongly resembles a cannonball with a handle attached to it. These items are generally made from cast iron or cast steel. They were developed back in the 1700s in Russia. They have been used by athletes to increase their strength and they were even used by the Soviet army in their physical training for their troops.

Some Kettlebells are actually bags filled with sand instead of the cast iron cannonballs, but even the bags are uniquely shaped so they provide an unstable force. These items are often used in swinging motions and they provide excellent cardiovascular responses and they provide good strength training without the person having to repeat one exercise for several repetitions over a long period of time.

• Provides as much, if not more, cardio exercise as a treadmill does
• Can help you create functional strength in muscles without your having to do monotonous isolated repetitions
• Creates flexibility without requiring long, tedious poses
• It is a combination of strength training and cardio training
• You do not need a lot of expensive equipment to do the exercises
• Anyone, of any shape, size, or age can do some type of Kettlebell exercises
• The exercises are not boring because there is such a variety of things you can do
• This is the perfect exercise for people who have a limited amount of time to devote to their daily exercise regimen
• Kettlebell exercises helps to create a denser muscle mass and muscle burns more calories so it eliminates fat stores in the body at a higher rate than if you were simply engaging in cardio exercises. Cardio exercises get the blood flowing and improves circulation but when you really want to burn the fat away you have to include strength training
• Is effective at working every muscle in your body
• Kettlebells help to strengthen ligaments and tendons. The increased strength of ligaments and tendons means your joints will be stronger and less likely to be injured
• Kettlebell exercises do not cause women to bulk up in muscle mass like lifting traditional barbells will.
• It is very easy to learn how to use the Kettlebell exercises
• Kettlebell exercises increase your coordination

So exercising Kettlebells can not only be very much helpful for the athletes and they can increase their strength with the help of Kettlebells but also it can help other people too if they exercise it.

Using a Kettlebell will help you to get into shape faster with less stress on your joints. For help with Kettlebell workouts contact the experts at Zero Gravity Fitness.

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Exercises and Workouts - Four Ways To Boost Your Heart Rate

For many people, hitting the gym is very challenging. It takes time away from your busy schedule and often you are too tired in the first place. However, what you need to remember is exercise does not necessarily have to take place in the gym. There are many ways to fit in a great workout session without even stepping foot in a commercial gym establishment.

All you need to do is get your heart rate up. Do this, and you will be...

• burning calories,
• strengthening muscles,

and seeing results...

1. Turn Up The Music And Dance. Dancing is seriously the most natural workout ever - and quite possibly, the most fun. Just turn up the music and get dancing. It is that easy. The faster the music, the quicker you will move therefore the more beneficial this will be.

Dancing is great because it is a full body activity; therefore you are working every muscle group at once. Compare this with say biking at the gym, and you can quickly see the difference.

2. Go For A Swim. Swimming, often regarded as a leisure activity, can still be a great way to get moving and raising your heart rate. It is not necessary to swim actual laps to benefit: this is a mistake many people make in their thinking process, and it turns them off swimming altogether.

Just hit the pool and have some fun. That will be enough.

3. Plant A Garden. Gardening is a fantastic way to burn calories and get in better shape - and it gives you an excellent result because of it. Many people think of yard work as a chore that has to get done but if you look at it as an opportunity to get in some fitness and create something beautiful to look out at day after day, your view may change.

If you do not have a garden, cut the grass. It is a similar concept.

4. Walk The Stairs. One last idea to help you burn a few calories and get your heart rate up if you are stuck for ideas and want to remain indoors, is to walk your stairs. Whether it is the stairs of your house or apartment building, walking up and down the stairs will strengthen your lower body muscles while giving your heart a boost.

Climbing stairs is one of the best cardiovascular exercises out there, so you cannot go wrong with this one. Turn up the music while you do it to make it more enjoyable.

There you have a few of the best ways to burn calories and give your heart a boost. Raising your heart rate a few times a day is a fantastic way to boost your energy level, burn calories, and even improve your mood. Why not give it a try?

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.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

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5 Magic Numbers Every Dieter Needs to Know

Does this sound familiar? You've been watching yourself all week (avoiding junk, skipping seconds) and still, your weight is exactly the same as it was a week ago-or worse, even inched up a pound or two. It's hard to remember that weight loss is a long-term process, you've got to stay patient. But I've learned that focusing on just your weight can sabotage your motivation. So instead here are five other numbers to think about. Keep track of these and your overall health (as well as your weight) ought to improve.

1. Waist circumference
By now, you've probably heard enough experts blast BMI (body mass index, or a ratio of your weight to your height), saying it's not a good measure of body fat and health. Instead, you should know how many inches your waist measures. That's because the fat that accumulates around your middle is linked to a host of health problems, including heart disease, type 2 diabetes, and even death. One 2010 study examined more than 100,000 Americans age 50 and older and found that people with the biggest waist size had about twice the risk of dying as the slimmest.

Numbers to know: Aim for less than 35 inches for women and 40 for men.

2. Daily calorie requirement
Our health books editor loves to point out the one thing most successful weight-loss programs have in common: They cut calories. Why? Chances are you consume way more than you realize or need.

Number to know: Most not-too-active middle aged women should consume around 1,600 calories a day to lose weight; men should consume 2,000 to 2,200. Try Mayo Clinic's calorie calculator tool for a personalized guesstimate that takes age, activity levels, and other factors into account.

3. Daily fiber intake
You probably scan food labels for calorie and fat content. But if I asked you how much fiber you're eating each day, I bet you wouldn't know (and it's probably half of what you should get). The big deal about fiber and weight loss is that it takes your body a long time to digest it compared to other nutrients. This tamps down hunger cravings and prevents blood sugar spikes. You know how can feel voracious an hour after eating a jumbo plain bagel? That's probably because your meal had no fiber.

Number to know: Many experts recommend 25 to 35 grams a day (a medium apple and a cup of oatmeal each have four, for example); some would love to see us eating even more. Most adults get about 15 grams a day. If you're pretty low on the fiber intake, add it slowly to avoid feeling bloated.

4. How much you sleep
Sleep helps the body regulate complex hormonal processes that affect our appetite, cravings, and weight. There's now ample research that shows people who get less sleep are more likely to be overweight and munch on junk food than those who get more. Skimping on sleep may sabotage your diet as much as the Snickers calling your name from the office candy bowl.

Number to know: If you're consistently getting six hours or less, your sleep habits may be tampering with your weight-loss goals. Most adults need seven to eight hours a night. A good clue you're getting enough: not needing an alarm clock to wake up.

5. How many steps you take each day
More and more research shows it's not the hour we spend sweating it out in the gym that counts, but all the incremental activity that adds up over the course of the day from things like taking the stairs, walking over to a colleague's desk instead of emailing, or standing and pacing while you chat on the phone. Sitting down is bad for your body and your metabolism-our hunter-gatherer ancestors were constantly on the move, and so we've evolved not to sit still for hours on end.

Number to know: The magic step count (which you can learn by wearing a pedometer) is 10,000 a day. Most inactive people get 2,000 or fewer.

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10 Simple Exercises To Lose Weight At Home

Starting a Home Gym? Here's the Basic Equipment You Need

Wouldn't it be great if you had a place to work out at home and you didn't have to get dressed and drive to the gym when you wanted to work out? You can build your own home gym at your house and be able to do just that. Once you decide that you want a home gym at your house, and you found a place to set everything up the next decision will be what pieces of equipment do you need to get to start with your new home gym. You can always add pieces to your home gym at a later time, but to get started these are great items to start with.

Kettlebell

A kettle bell is challenging and will give you a great workout. They are not that expensive, take up very little space and you can do a variety of exercises with them. You can build up the upper body, the lower body and get an all over workout. You can actually use these in place of dumbbells.

Jump Rope

Jump ropes are perfect for starting out for a home gym, they take up hardly any room at all, and it does so many things. When you jump rope you will get an all over aerobic workout and get your blood pumping.

Treadmill

Treadmills are great to warm up, to achieve the results from a low impact workout and its measurable to see how much you are progressing over the days. You can walk or run on the treadmill, and set your goals a little higher each day so that you can keep moving forward with the fitness program you set for yourself.

All In one Gym

These are great because you can do so many things with them and work out each part of your body. They make them lightweight, and easy to store if you don't have the room for the items that you need. There are so many variations that you can do to change up your exercise routines, you will never get bored with one of these.

Stationary Bike

Every home gym should have a stationary bike to work out with. These are small and will be able to store in places not taking up much space. Stationary bikes are perfect to complete your workout routines, you can use it to cool down at the end of your workout or use it in the middle of the workout as part of your workout routines.

These are some of the best pieces that you want to get when starting out your home gym. They are other pieces that you will want to add later on to your home gym, but these are the basics ones that you will need to get started.

If being in shape and being fit is a priority in your life then you may have considered getting some home exercise equipment [http://topexerciseequipmentreviews.com/] to start a home gym at your house. There are many different types of equipment and deciding which equipment to purchase can be daunting. You can now see your options and find the top exercise equipment reviews [http://topexerciseequipmentreviews.com/] reviews on the items before you purchase them. This will help you choose which pieces you need for your home gym and assist with choosing the right equipment for your needs.

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Why Home Workouts Can Deliver Better Results

The gymnasium has never been more popular, with men and women of all ages, not to mention all shapes and sizes, pumping iron or pounding the treadmill with reckless abandon. Discount memberships and contract-free options place the local gym within most of our price ranges - but would we not be better off exercising at home? Let us take a look and compare the two.

Workouts take many forms, and not everybody who exercises does so with the same objective in mind. Some want to build muscle mass, others are more concerned about losing weight. The emphasis on cardiovascular exercise which many modern gyms place gives us a clue as to the priorities of their clientele. Some gym users can be there for hours and never touch a dumbbell.

For others working out can be about increasing suppleness, recovering from an injury, de-stressing, or increasing metabolism. There are those too who only seem to go along for a chat.

Paradoxically the popularity of gym membership calls into question its effectiveness in comparison to working out at home, and there are a whole host of reasons why you may be better off just leaving the car in the garage and donning some basic but comfortable workout clothes which you don't need to be embarrassed by because nobody is ever going to see you in them.

For starters there is the journey. De-stressing can be a lot harder when you've just had the dubious pleasure of sitting in the traffic on your way in to train. When you get there you may feel awkward because you don't know anybody, or else you may know too many people - or the wrong people - and finish up spending much of your valuable workout time talking.

Then of course it costs money, and if it's crowded you may not be able to use the equipment you want when you want. Assuming, that is, the equipment is of the type you need to realize your workout objectives, as gyms which issue memberships have a tendency towards training equipment that is aesthetically pleasing rather than providing optimum functionality.

Finally there is the obligatory show-off, whose prowess can serve to demoralize, thereby diminishing your own gym experience and possibly your workout too as you strive desperately either to emulate or to impress.

With imagination and a little research most of that which can be achieved at the gym can equally be performed at home. Even many of the movements involving heavy weights which are designed for muscular growth can be replicated with bodyweight exercises such as squats, lunges, planks and pull-ups.

The home workout allows you to train in the comfort and convenience of your own environment, unstressed, undisturbed and un-distracted, whilst providing almost all of the options that are available from the local gym. With a bit of thought and a bit of research all your objectives can be achieved outside of the gymnasium, whether you are training for muscle mass, weight loss or recovery.

Phil Andrews is a freelance English-language content writer specialising in articles, web content and blogging. He is the author of The Best Year Of Our Lives, a historical fiction novel set in 1976 about a group of young people growing up in a restless West London suburb beside the River Thames.

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How to start a healthy lifestyle and lose weight after 40 I Get fit and healthy

20 Min Home Workout without Equipment for Women & Men - Exercises to Lose Weight Fast at Home

Type 2 Diabetes and Healthy Living - Exercising Is Not a Fix for Poor Food Choices

When it comes to exercise, many people do just fine. Not everyone has an inactive lifestyle. Some people have a job where they are on their feet for most or all of the day. Others play a sport every week because it is a hobby and they enjoy it: so they are regularly active. Some people are gym rats and are in and out of the gym on several days of the week. Not surprisingly, exercise can be addictive. It brings on a positive mood and a surge in energy levels while doing well for the body.

With that said, exercise should never be used to rationalize or attempt to fix poor nutrition. Here is what is meant by this: food is still number one. You are encouraged to exercise as much as possible within reason. It will only help you. But if you think this allows you to have greater freedom with your eating plan, you would be mistaken. Or worse - if you are using the activity as a way of attempting to fix your poor food choices.

Admittedly, much of this has to do with body weight. You will find many people do not struggle with exercising but have a hard time maintaining a healthy body weight. They might even joke about their exercise routine making them fat when they realize their body weight is not changing, or they are gaining weight. For weight loss - nutrition is number one. For health, the same often applies.

Remember, food is fuel for your body, and if you are not providing your body with high-quality nutrients, you are depriving your body of what it needs...

1. You cannot outrun the fork. Exercise as much as you like - but if you are eating more than your body needs, you will put on weight. Even if you are at the gym for two hours and having the best workouts of your life.

2. You must be careful with how you eat. Frequent meals will keep your blood sugar levels high. Insulin responses stimulate your appetite. So this means frequent meals are more likely to make you eat more, rather than less, even if your portion sizes are smaller.

3. You must also mind what you eat. Fats carry a lot of calories, so even if the whipped cream you are eating is sugar-free, it might be calorie dense. And sugars! Be very careful with them, always.

At the end of the day, you need to exercise and eat well. It is not one or the other. And never use exercise as a fix for poor nutrition.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

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BEGINNER WORKOUT ROUTINE MADE SIMPLE (home or gym)

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.

Article Source: https://EzineArticles.com/expert/Beverleigh_H_Piepers/123142

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Why Do We Lose Muscle Mass As We Age?

On average, by the time we reach the age 60 we lose about 30 percent of our muscle mass. These are the things most people take for granted because of age. The first thought is right, no one can stop aging, however, we can change most of the age - related issues that come along with it. Muscle loss is no different to other things that come along with aging.

Reasons for Losing Muscles!

There are several reasons for any health issues that come along with age and muscle loss isn't the only one. Yes, our body slows down with age, for some sooner than others. Retirement means less activity, longer nights and shorter days. Some of our habits change and so does our lifestyle. That means there are things we don't have to do any longer, at least not every day. These are things our body is reacting to and brings along changes and issues. In retirement, for most people one of the most enjoyments of life is doing less or as little as possible and the body will react to this. This is one way of losing muscle and putting on weight, there are many others such as diet, nutrition, exercise, activities etc.

The diet is the first thing to question, is it lacking some of the things the body needs to build muscle? Minerals, which is most common our body can miss minerals without noticing anything for some time. Vitamins and protein, we know protein builds muscle. But, wait a minute, don't just rush of to the store for a protein shake, or some spirulina supplement which is worthless as a protein source.

Not only the Diet

Where does protein come from? It's not only the diet or exercise, although an important part of it. At an older age the body produces less or is harder for the body to make protein. Not having enough protein, we lose muscle mass that could mean the hair gets brittle, the immune system becomes sluggish, the bones become weaker and brittle subject to fracture and breakage, as well sagging of the skin. That's not all, lack of protein can bring on anxiety, depression, the sex drive suffers, these are just the major things that can happen. Yes, the diet like in many health issues has a lot to do with it. We assume that all the protein comes from the diet and what we eat, but that is not the only source of protein.

Proteins made by the body with the help of the right diet, so the body can make amino acids where the proteins come from. The other problem with age comes absorption or lack of it. It is not always the case that proteins made by the body from the diet used to build muscles. Because lack of absorption, protein can turn into excess glucose and not used only for muscles. The same can apply to any supplement pills you take; the absorption may only be a small percentage, and most is of no benefit. Unless a mixture of things you take together is right the body misses out.

For instance, the highest source of dietary protein is in whole eggs, do not remove the yolk like some trying to tell you, make sure to use whole - egg. Eggs have an AAU (Amino Acid Utilization) of 47 percent. As well as fish, meat, poultry, they all have an AAU content of about 32 percent. For the body to work at its best so it can produce enough protein to build muscles, the digestive enzymes must also function properly. If the digestive system works correctly the amino acids will go directly into the bloodstream. This than becomes the building block for hormones, enzymes, connecting tissues, bone and muscles. That's why the digestive function is so important for absorption, as well the right combination of the things we take. Otherwise all the things you have taken including the right food, instead making protein any extra amino acids get turned into sugar, which is not the outcome you want.

Supplementation a must.

With age also comes rejection of absorption which is also a problem for the digestive system. This happens when certain minerals and vitamins are not available from a normal diet. A multi natural supplement should have all the ingredients to keep a normal immune system function, protect the body from oxidative damage, help the body to make folic acid that assists in normal blood formation and cell division.

A supplement designed to contain lipid - soluble elements, maximizing bioavailability of these nutrients for absorption. It should have a proprietary combination of vitamin E, B and omega - 3s (EPA and DHA) derived only from natural source, not synthetics. Nitric oxide: The molecule of life, nitro oxide is a gas with chemical formula N - O: One molecule of nitrogen bonds to one molecule of oxygen. Nitro oxide is something new, not many know about this special discovery from the mid-nineties. It is a natural medicine for your heart, blood vessels and in general for cardiovascular health and more.

These are the main ingredients to take: Morning; A delicious blend of super fruit's juice (30 ml pouch.) Midday; Nitric Oxide in drops. Evening; Omega - 3 Capsules, to help build muscles. This will also improve absorption, as well the best possible benefits you can get from the right supplement. No others created better than this one.

My name is Josef Bichler. Having successfully overcome several of my own health challenges by using natural means. I believe that sharing information can help others to take control of their own health problems. For more ongoing health information as well how to source the best supplements available and chemical free products subscribe to my FREE weekly newsletter. This also gives you the opportunity for comments, suggestions and questions you may have, as well download my FREE E - BOOK to help making better food choices: http://www.healthythenaturalway.com

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Start Losing Belly Fat Fast -- 7-Minute Beginner Home Exercise Routine

1 Mile Happy Walk [Walk at Home 1 Mile]

10 Ways to Burn Extra 300 Calories a Day

Do you want to shed extra pounds by burning calories but hate diet food and strenuous exercise? Listed here are the easiest ways to burn extra 300 calories during your day.

1. Dance - Join aerobics classes near you or simply tune in to a workout playlist in your favorite music app and have some dance at home. Shake your body for one hour. You will burn up to 300 calories.

2. Walk - Avoid sitting down at one place for longer and take some walk. Have a brisk walk for an hour and 21 minutes to burn 303 calories. Seems boring? Split it up into five 20-minute quick sessions throughout the day. Walk your dog, walk to work, or exercise your legs on treadmill.

3. Stand up - Have desk job? Be sure to stand for a total of 2 hours and 20 minutes throughout a day to burn 303 calories.

4. Clean up - Scrub, mop, setup furniture, vacuum, and de-clutter your space to keep your home in excellent condition to burn 301 calories within an hour and half.

5. Keep running - Go out with your dog or kids, play soccer, or just run around for 34 minutes to burn 308 calories.

6. Lace up the skates - Live up your childhood memories again with outdoor or indoor ice skating for 38 minutes to burn 302 calories.

7. Stretch yourself - You can burn 300 calories with fast-paced vinyasa yoga for an hour and 7 minutes. Perform morning and evening yoga sessions yourself or take a class of power yoga.

8. Jumping Jack - Do jumping jacks for four minutes by setting an alarm every hour. It is the fastest way to burn 300 calories or more in 8 mini sessions to uplift your mood.

9. Skiing - It is fun-filled adventure activity which doesn't feel like hard work. Within 45 minutes, you can burn up to 306 calories within just 45 minutes.

10. Jump - Even if you don't have jump rope, you can still jump for at least 13 minutes two times a day to burn 310 calories.

When it comes to lose weight and work out several times every week, you need a routine that'll help you get best results within less time. There are tricks for personal training that can help you achieve a slimmer and well-shaped body if they are done properly.

Cardio
According to the American College of Sports Medicine, you can control your metabolism for around 24 hours after exercise by adding just another twist to your exercise routines, i.e. intervals.

If you exercise for up to 30 minutes and you love walking, you can add a burst of jogging for up to 30 seconds in every 5 minutes. As you get fitter, you can easily improve the interval length and reduce the segments to 4 minutes. The cardio can add a great metabolism boost to your body.

Strength Training

When your heart and other parts of the body need fuel all the time, you can do little things to fulfill your metabolic needs. Your muscles are also changeable which also need regular feeding. You need to make them larger and they will need more calories all day and night. With the help of different moves, you can easily target all the important muscle groups in the body. You can easily get through the whole routine within just 30 minutes. You should aim for do it for at least 2 to 3 times a week and your muscles will definitely become furnaces which can burn extra calories before turning them into fat. Aim to do push-ups (on shoulders, chest, and arms), row, lunge, reverse dip, squats and other exercises.

Note: Calories estimated on a person who weighs 150 pounds or less.

You just have to add small intensity of exercise in your regular walks or swims, runs, elliptical sessions, or bicycling. With this intensity, it will improve your metabolism during your workout.

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Ageing and Exercise

You do not have to fall apart as you get older - It is very possible to slow down or even hold back the ageing process. When we pass the age of 50, our bodies face a variety of anatomical and physiological changes. We can reverse or slow down these changes through regular physical activity.

Joseph Pilates Thinking and Exercises

Joseph Pilates said "the spine was the key to physical and emotional well-being. Neutral spine alignment is everything." He went on to say "If your spine is stiff at 30, you are old. If it is flexible at 60, you are young."

Pilates training develops deep core muscles in the back and abdomen to support the spine. Many people including myself, can adhere to his exercise system. It has true benefits to health as we grow older.

He was so ahead of his time. On a global scale, only over the last 25 years have we really taken onboard his ideas. His exercise system is the way forward for older people to enjoy later life. It can transform your all round mobility, strength, and posture well into your 80's and beyond.

If you take a look on YouTube at some footage of Joseph Pilates exercising in his later years, you can only be awe inspired by his physicality and mobility.

Neuromuscular Changes

• Less production of testosterone
• Muscle loss including fast-twitch muscle
• Connective tissues less elastic with age

We are at our strongest and most powerful in our thirties. This remains constant up to our fifties.

After this, we lose around 10 oz of muscle mass every year. By around 70, men and women will face a 40% reduction in muscle mass. Sound scary?

This muscle loss is due partly to less production of testosterone. The loss of muscle also includes fast-twitch muscle fibres (muscles used for quick movement). The risk of falling in the elderly is linked to this combination of decreased fast-twitch muscle and overall muscle loss.

Connective tissue becomes less elastic with age too, which explains why many elderly people complain of muscle stiffness.

Resistance exercises for older people show sustained or increased muscle strength, elasticity and muscle mass.

Body Composition

As we get older, muscle mass reduces whilst body fat increases. As mentioned earlier, this decline in muscle mass is due to less production of testosterone. Because muscle uses more calories than fat, the combination of muscle loss and fat increase slows down your metabolic rate.

Aerobic and resistance training can increase the muscle mass. After resistance training, the muscles burn fat to re-build and strengthen themselves. This is where the fat loss occurs. Using these exercises stops the onset of weight gain in the form of fat.

Changes in diet can also enhance your body composition in the ageing process. Increased protein intake combined with reduced carbohydrates, will help maintain muscle mass and reduce body fat. Unless you reduce your calorie intake with age, you will naturally gain weight in the form of fat.

Body Posture

As we get older, our bodies weaken. Known as 'Kyphosis', the shoulders round and the head comes further forward.

Weight-bearing exercise or resistance training helps keep the skeletal and muscular system strong, thus preserving your back in the correct position for a good body posture.

Gait

This is the term used to describe how we walk. With age, the speed and stride length decreases. The pelvis can tilt and ankle movement can reduce.

• Core strength training keeps the abdominals strong which stops the pelvic tilt.
• Regular mobility exercises maintains good mobility in the ankles.
• Moderate aerobic exercise sustains good stride length and frequency.

Being fit and strong into your 80's and beyond is very doable. The most sensible way to start a fitness program, especially if you are new to training, is to consult a professional gym instructor or personal trainer. They will assess your current health and fitness levels before setting up a training program that suits your needs and yours alone. As you gain in strength and fitness, your trainer will notch up your aerobic and resistance exercises. Don't worry, your fitness instructor will manage your exercise regime so it is always safe and progressive.

Rick Hardcastle

Hi, I am a web copywriter. The article about 'Ageing and Exercise' is related to some content I wrote for a Personal Training website. Good writing means you consider every type of reader that is likely to visit your website. Your target audience requires information that educates them about your products or services. Emphasis on benefits rather than features about your business puts your reader first. Content is the key to optimize your site on Google and other search engines. Quality copy will impress Google and more importantly, it's readers- it will not only help your page ranking, but will encourage more visitors to your site. Visitors means business right.

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