Let me ask you a question. Do you follow tips for anti aging based on the latest “what’s your secret?” interview of the hottest celebrity currently in the news? If so, you’ve probably jumped around from one set of tips to another, only to be disappointed with the results. The truth is, the only beauty secrets these celebrities have are professional makeup and lighting artists. Other than that, these women struggle with the exact same challenges of keeping young skin as you do.
No, there really isn’t any magic bullet that’s going to keep you young and beautiful. Fortunately, though, you can truly achieve the youthful, healthy complexion you want, by sticking to tips for anti aging which are based on common sense and sound recommendations for the safest, healthiest substances for supporting your skin’s natural ability to remain young and vibrant. Keep reading to learn how you can benefit from these tips.
Control Sun Exposure
Let’s face it. You can’t completely eliminate exposure to the sun. The truth is you need sunlight to receive necessary doses of Vitamin D. Without it, your bone health can be compromised, along with your immunity.
Moderate exposure is fine. It’s the overexposure to sunlight which has the potential for making you old and wrinkled before your time. This is because large doses of sunlight can harm your production of a substance known as hyaluronan, whose job it is to repair your damaged tissues.
And I’m sure you’re well-aware of the fact that too much sun puts you at risk for skin cancer.
So controlling sun exposure is as simple as staying out of the sun during peak sunshine hours, which are 10 in the morning until 2 in the afternoon. If you absolutely have to go outdoors during this period, just wear a hat or use a parasol. You should also make sure your arms are covered with long sleeves.
You may have noticed that I haven’t said anything about using sunscreen. Well, sunscreen really isn’t healthy because it is made with a whole bunch of synthetic chemicals. These substances expose you to unnecessary health risks which you are better off avoiding.
Increase the Amount of Water You Drink
Any effective tips for anti aging will include the recommendation to increase your water intake. Water for your body is like motor oil for your car. Water keeps your entire physical system, including your skin, working properly. Keeping your skin cells properly hydrated allows them to function at optimal levels, which means they produce the natural substances which keep your skin smooth and supple.
Turbo-Charge Your Diet
You may not realize it, but increasing your intake of green, leafy vegetables can have a tremendous beneficial effect on your skin. These foods contain loads of antioxidant which go to work destroying harmful free radicals.
The #1 cause of aging skin are free radicals. These menacing molecules go after your healthy skin cells in order to steal what they need to survive. Without a way to battle free radicals your skin begins to lose its tone and texture. That’s why it’s so important to keep healthy levels of antioxidants coursing through your skin to defend against any damage. And the easiest, most powerful way to do this is to eat your vegetables.
Support Your Skin Cells With All-Natural Substances
Among the most important tips for anti aging is to support the health of your skin cells with the best, all-natural skin care products. The majority of the cosmetic products on the market today are commonly made with high concentrations of synthetic chemicals which can’t provide any benefit to your cells. While they may give you a temporary youthful appearance, this is only a cosmetic trick achieved with line and wrinkle fillers.
If you truly want your skin to stay young and beautiful you must make sure you nourish it with substances which have been proven to support healthy cells. Healthy skin cells produce ample amounts of collagen and elastin which is, actually, Nature’s beauty secret. Additionally, your levels of hyaluronic acid, also known as the “youth molecule,” can be substantially maintained with proper cell nourishment.
Some of the most effective natural substances for stimulating the production of this essential skin support include Japanese sea kelp (wakame) and Co Enzyme Q10. Other key benefits can be acquired from additional natural substances like shea butter, jojoba, avocado, and macadamia nut oils, as well as, natural vitamin E, functional keratin, babbasu, and active Manuka honey.
So there you have it! Some easy to follow tips for anti aging which you can count on for great results. I know if you consistently use these tips, you’ll never be tempted to listen to the bogus advice of a celebrity again.
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My mother’s skeleton crumbled when she was in her 80’s. I have a mental picture of a collapsing infrastructure that can no longer support the body around it. In the space of five years, she had joint replacements in both hips (caused by fractures in two separate falls) and both knees. Now at the age of 93, she is fortunate that her surgeries have extended her mobility into her nineties.
Not everyone is so lucky. Twenty-four percent of hip fracture patients age 50 and over die in the year following the fracture; many of those who survive can no longer live independently.
Osteoporosis – which literally means “porous bones” – is a bone-thinning disease caused by a loss of mineral (primarily calcium) that weakens the bone structure, making it vulnerable to fracture. It is a silent disease, and a bone fracture may be the first symptom that you have it.
Exercise is a key factor in preventing this condition. Like muscles, your bones get stronger when you make them work, training them to handle more stress or resistance. Exercise has a dramatic effect on the growing skeleton, which is why it is essential for children, adolescents and young adults to be physically active.
By age 25-30 your peak bone mass, the highest bone content of your life, has been established. Although the bone continues to renew itself, from this time on you experience a natural decline in bone density which accelerates in women for several years after menopause before leveling off again. With advancing age, bone continues to decline in both men and women.
After age 40, the goals of exercise are to maintain bone mass, offset or reduce bone loss and improve balance and coordination to prevent falls. Exercise should maximize the load to the bones with a progressive (i.e. gradual intensification) program of weight bearing aerobic exercise and weight lifting. Assuming your joints are healthy, you should aim for:
- High impact aerobic exercise: defined as activities in which both feet are off the ground at the same time, as in running, jumping rope, and high-impact aerobic dance; also sports like basketball, volleyball and gymnastics. For bone formation, you need to maximize the ground reaction forces, the force with which your body hits the ground.
- High intensity weight lifting: using the heaviest weights you can lift in good form for 8-12 repetitions with the last few reps being challenging. Do 1-3 sets of each exercise.
To target bones throughout the body, do exercises for all the major muscle groups: Hips and thighs, back, chest, shoulders, arms and abdomen.
- Balance and stabilization exercises: using a stability ball, BOSU and foam rollers, which recruit the muscles of the core body as you master unstable surfaces. Improving your balance reduces your risk of falling. Being able to recover from a stumble or change direction can prevent a fracture.
Remember: To protect your joints from injury, use good judgment regarding high impact exercise and high intensity weight lifting. Be sure to increase the workload gradually.
If you’ve already been diagnosed with osteoporosis,downshift into low impact exercise to avoid jarring the spine and other vulnerable joints.
Of course, this information should not take the place of guidance from your own physician or other medical professional. Always consult with your doctor before beginning an exercise program or becoming much more physically active.
Joan Pagano, former trainer to Jacqueline Onassis and Caroline Kennedy, is the author of five best-selling fitness books, including Strength Training for Women, and the owner of Joan Pagano Fitness in New York City. For more about Joan and her services, please visithttp://www.joanpaganofitness.com
Are your children now adults with homes of their own? If you are experiencing empty nest syndrome, you may find that your home has become too big for you. You are no longer raising a family and do not need all of the extra room that you find you now have. You also do not need all of the extra work that is involved in taking care of a larger house. Now may be the time to downsize to a smaller home that will be easier to maintain and much nicer to enjoy.
If you’re tempted by the idea of de-cluttering your life and downsizing to a smaller home for your golden years, there are a number of factors to take into account before you make your move.
Consider Purchasing a Ranch Home
If you have mobility problems due to arthritis or other afflictions, you will definitely want a home that is all on one floor, eliminating stairs and the accidents that can happen on them. Even if you presently do not have problems with mobility, you may decide a home on one level may be a wise decision for the future.
A Small Bungalow May Be Perfect
If you do not require a great deal of room now that the kids are grown up, you might want to consider investing in a home that is small and cozy. The rooms will be easier to clean, and you will also save money on heating bills in the winter and air conditioning bills in the summer.
Choose a Small Backyard
If your new home has a small lawn and backyard, you will have less to maintain on the outside of the house. Lawn care can be exhausting work, especially for older individuals. Plus, you will want to free up your time to do activities that you really enjoy. You will want to make your smaller residence easy to care for, and that will include less maintenance to the outer property and landscaping.
Location, Location, Location
It will also be convenient for you to have a residence in a good location, where you will be close to stores, doctor’s offices, friends and family. If you are within walking distance from various amenities, this will be a way for you to get exercise that will help to keep you healthy and fit.
To Sell Your Existing Home, Give It Curb Appeal
Before you can move into your new home, you must first sell your present residence. To speed up the process, it’s a good idea to make improvements to the exterior so that it looks as enticing as possible. The lawn should be well maintained, and it would not hurt to have attractive flowers planted in locations that will be visible to prospective home buyers. Also, there should be no visible peeling paint, and the roof should be in good repair.
Do Not Forget The Inside
The inside of the house should be welcoming, and it is very important to remove all clutter from the premises. Prospective home buyers are not going to be able to get an idea of room sizes if each area is full of items lying around and taking up space. To enhance the appearance of your living room, attractive loveseat slipcovers can be used to revitalize aging furniture. Windows should be clean and free of streaks, and each room should have a clear purpose. When showing your home to others, turn on all of the lights in order to help the house appear bright and cheerful.
When you set up residence in a smaller home, you can look forward to peaceful, relaxing times in an environment that will not require a great deal of work and will provide you with many years of contentment. By downsizing you can free up time and money to spend doing all those things you’ve always wanted to do.
This is a guest article contributed by Caroline Smith of Getslipcovers.com. Caroline has written a number of articles for boomers and believes we should all live life to the full whatever our age!
It often begins with the little things that are barely noticeable for a time. You find your mom or dad has trouble reading the label on their prescription medications or has a struggle trying to rise from a soft chair. They may develop a more shuffling gait to accommodate stiff joints that refuse to move as fluidly as they once did. Hygiene may become more haphazard due to struggles with getting a bath or shower and bruising seems to be present on the arms and legs more frequently due to falling.
These are all signs that it is time for children to step in and offer assistance. Although this often causes conflicting emotions as parents and their offspring change roles, the health and happiness of our loved ones should always be a priority.
Environmental Adaptations that Really Help
Making small changes around a parent’s house can make every day activities much easier for them, and ease some of your concerns about them having an accident. The following is a list of helpful alterations that will make the home safer:
• Cover all steps leading into the house with ramps that are wide enough to accommodate either a wheelchair or a walker, even if the parent is not presently using one.
• If the home is on more than one level, consider the installation of a home stairlift to make moving from one floor to another safer for parents with mobility problems.
• Put up safety rails in the bathroom, beside beds, and in long hallways.
• Replace low, soft seats with firmer choices, and consider a lift chair for a parent with bad knees.
Evaluate Resources and Know Your Own Limitations
If parents are in need of full time care, a child’s first thought may be to quit work to provide for them. However, this decision needs to be considered carefully. The following questions may help with this decision:
• Will the loss of a salary be a major financial strain?
• Would it be more financially feasible to hire full-time or part-time help?
• Are there government services that could fill in some gaps, such as providing meals or offering occasional day care relief?
• Am I emotionally capable of dealing with the stress of caring for my parents long term?
• Would my parents be better served in a facility with proper equipment and a medically trained staff?
Traps to Avoid When Arranging Parental Care
Children have such a desire to make their parents’ last years as peaceful as possible that they often make mistakes out of genuine love and concern. The following traps are some of the most common and should be avoided if at all possible:
• Do not remove money from your own retirement income source to care for your parents.
• Do not neglect your own health issues while providing care for Mom or Dad.
• Once a care decision has been made, do not let guilt eat away at your self-esteem.
• Do not take the entire burden upon yourself; share with siblings, neighbors, and organizations set up to provide services for the elderly.
Because we honor our parents so much, it is especially difficult to make tough decisions about their care. Talking to other baby-boomers who have recently been through this experience can be extremely helpful. Consider finding a support group in your area to give emotional support during this time.
This guest contribution was submitted by Claire Bradshaw, who believes it’s important to help elderly parents to maintain their independence and mobility as long as possible. Claire writes for a site that offers practical advice about stairlifts for curved stairs, and has personal experience of balancing her work life whilst caring for an aging relative.
Over time bones lose density, they become brittle and breakable. The cause of this can be bad nutrition, deficient nutrients, Peri-menopause, Andropause and ageing in general. Osteoporosis is one of the most common bone diseases. For a long time it was considered predominantly a woman’s disease. But no longer.
Many men also suffer from Osteoporosis. As with women when a mans testosterone levels decrease the chances of Osteoporosis increase. With both men and women, smoking and alcohol abuse are leading external contributors to weak brittle and diseased bone. It is very common to see those going for treatment for alcohol abuse also showing low bone density. The best choice is to quit smoking and quit or dramatically cut down on alcohol consumption.
Falls and breaks are obviously not something people want to go through. First and foremost there is a lot of pain associated with bone breaks. Secondly, in major bone fractures there is extended recovery time. During this recovery time, regular exercise that a person is accustomed to may or may not be allowed. This can lead to emotional depressive issues as well as weight issues. This is especially true of the most significant bone fractures to the hip, spine, pelvis, or leg. There are several things that aid in maintaining bone strength and density.
Proper diet and nutrition is essential. The recommended daily allowance of calcium is 500 milligrams per day in post menopausal women that number jumps to 1200 milligrams. Vitamin D also plays a vital role in maintaining bone density. It aids in the absorption of calcium. Without it the body will not process calcium as it should. As the body ages and sun exposure is less desirable, the skin does not as readily produce the vitamin D that is needed. The recommended daily allowance for Vitamin D is 400-600 IU. It is important to have these blood levels checked by a doctor so that the required dosage is reached and maintained.
Exercise is another component of maintaining bone density. Walking is the number one exercise to help maintain good bone health. Low-impact exercises such as Yoga and Tai Chi, that stretch the muscles as well as strengthen them, resistance training in water, as well as weight lifting are good ways to get the impact stimulus that helps bones stay stronger, longer.
In addition to classic osteoarthritis or Osteoporosis medications, hCG is another treatment that has been found to help. Human chorionic gonadotropin is present in some treatments for thinning bones. This hormone is present during pregnancy, keeps the pregnancy going, as well as aids in fetal development.
People shouldn’t wait to find their bones weak and brittle before addressing the issues of bone density. Healthy diets, adequate vitamin and mineral intake, exercise and cessation of bad habits need to be a priority.
Adrienne McLeod writes for a Miami Health Clinic about health, fitness, nutrition, vitamins and supplements, Hormone Replacement Therapy, Anti-Aging Medicine, Botox and Juvederm.
For many in America, elderly care is growing concern, considering that a large sector of the population 40 million by government estimates, is over 65, 16% of which reported that they required assisted living of some sort. For those of the elderly population over 80, 56% reported needing assistance. With more and more people living well into their eighties and nineties, those well past middle age will have to endure the emotionally wrenching experience of making tough decisions about elderly parent care. It’s at this time that siblings who usually come together to balance decision-making about their parents resuscitate old childhood rivalries and conflicts. Here are a few tips for doing right by your parents while keeping potential conflict under control.
1. Stay in touch with siblings often, even when parents aren’t a concern.
The more communicative with your siblings you are on a regular basis, the easier it will be to come together to talk about tough things. Do your best to stay updated about what’s going on in their lives to establish a healthy rapport. Even if one or more of your siblings makes no effort, reach out to them often. If you try hard enough, you’ll find that it’s usually reciprocated.
2. If you are the primary caregiver, keep other siblings updated about a parent’s condition on equal terms.
“Local” siblings usually have the most direct contact with parents, and it can be difficult to keep all other distant siblings updated on equal terms. You may feel closer to one sibling, and you tell them how mom and dad are doing, while one or more siblings get left out. This can lead to feelings of jealousy and cause conflict later down the line. A Wall Street Journal article on the topic suggests that a local sibling should update distant siblings simultaneously via email, so as to avoid any accusations of telling on sibling one thing and leaving out information when updating another.
3. If you are a sibling who lives far away, make time to visit often.
Living far from elderly parents can be just as tough to deal with as living with them. Other, closer siblings may cast you in a negative light, perhaps even accusing you of being aloof and or unconcerned, meaning there will be a tendency, perhaps even a valid justification, for leaving you out of decision-making later. To avoid these types of conflict, make concerted efforts to visit your parents in person. Be as involved as your economic situation allows you to be.
4. Major financial and medical decisions should be discussed at length with everyone present.
Siblings who are primary caregivers often take the reins when it comes to making big decisions about health care and finances for parents who are approaching their end. While a definite leader among siblings will emerge, be sure to distribute decision-making as evenly as possible to avoid conflict later on. If parents are lucid, discussions about future plans should be done as a family.
5. Be aware of the fact that sibling roles may be replicated at tense times. Acknowledge this and fix it.
Another thing noted in the Wall Street Journal article is that sibling roles established during childhood can and often do carry over into adulthood. The article notes, “The oldest sibling may still try to boss around his younger brother or sister. And the youngest child may still be seen as the baby whose ideas and contributions are too immature to matter even though she may be a banker in her forties at the time.” Understanding that these age-old conflicts and roles may resurface is the first step in overcoming them through frank, adult communication.
These are just a few ways to prevent sibling conflicts about elderly parent care before it starts. Siblings can be a powerful source of support especially during these trying times, so it’s especially important to keep these relationships strong.
This guest contribution was submitted by Tara Miller who specializes in writing about psychology degree. Questions and comments can be sent to: [email protected]
Entering a new stage in your life, whether in school, your career, or within your family, can cause a great deal of stress. Learning to cope with this stress in healthy ways is crucial to long term success. Establishing certain habits at the start of your undergraduate career can help alleviate the pressures of these changes. They can make you more productive both in the workforce and during your studies. In addition to increased productivity, some of these tips will help you stay young and look your part on that much needed Saturday off!
Get Acquainted with your Study and Work Patterns
One of the greatest challenges of your university education is learning to manage your course load and time. It’s easy to feel like there aren’t enough hours in the day. Sure, high school may have been a breeze for some of us. However, your college professor, unlike that annoyingly outspoken high school history teacher, will not be breathing down your neck to finish your assignments or even your tests. Once you begin the journey of college, it really is like being in the Amazons. Only the fittest survive. First of all, you may want to see what time of the day you are more productive. Does your mind work most efficiently in the morning or the afternoons? Next, it is important to know how long it takes you to read an assigned article, comprehend the information, and regurgitate the information (whether in the format of a test or paper). This means starting early when you assigned your first readings. Your roommates may call you a nerd, but you’ll be a lot better off than they will come test time.
Set a Schedule
Is there a really great band in town this weekend? Are all of your friends skipping it because of that test on Monday? You don’t have to! Setting a schedule for the semester can help you prioritize your school work and your social life. If you start planning a few weeks before the test, you will have time to ace that test and go to your favorite social events. Set aside one or two hours a day prior to a big test to just sit and study. Setting up a schedule at the start of each week is a great way to manage your tasks. It may sound corny, but if you spend ten minutes on a Sunday night planning out what you need to do for the rest of the week, you will be able to allocate your time wisely. You won’t feel overwhelmed at any one time. You can use Google calendars, a whiteboard, or even an old-fashioned planner to organize your to-dos. There are quite a few fashionable ones available these days at your local bookstore.
Make your Breaks count!
Taking breaks are important for your mind and body. If you set up a schedule, make sure to incorporate time you plan to take off. Be realistic. You may not be able to read one hundred pages in 2 hours without at least a 30 minute break. During your break, do something enjoyable or relaxing. If that means checking your Twitter or Facebook, so be it. Just make sure you don’t let your social networking carry over into your study time.
Carbs Will Not Solve Your Problems
When we face new environments or an increased workload, our body releases increased levels of cortisol. Cortisol is often nicknamed the “stress hormone”. This increase can intensify our cravings for sweet and salty food. The freshman fifteen is not just an urban myth. University students often deal with their stress by eating larger, unhealthier portions. Control your eating habits from the start of the school year. Don’t skip meals, especially breakfast, because that will cause binge eating at later hours of the day. You don’t have to give up all your favorite junk food, just make sure to exercise portion control. Lastly, make sure to add in at least twenty to thirty minutes of exercise into your schedule. You don’t have to run a 5 mile marathon. However, a walk around your neighborhood or campus would be a good addition to your day. Plus, exercise releases healthy endorphins into your body that make you feel good AND look good.
Alisa Gilbert, regularly writes on the topics of bachelors degree. She welcomes your comments at her email Id: [email protected]
Robin, a healthy forty-six year old working mother of two college students needed to lose thirty pounds. She had been on many diets in the past but always gained the weight back. By following a custom tailored exercise plan along with only slight changes to her nutrition she achieved her goal and has never felt better.
How did she do it?
After getting her Doctor’s approval she enlisted the help of a Health and Fitness Professional. Together they designed a custom exercise plan by looking closely at the following components of long term fitness success.
A. Frequency – How many days per week do you need to exercise? This depends on how active you are on a daily basis, your health concerns and your fitness level. Robin rates her daily activity level a two, five is very active. She was cleared by her physician to start at a basic level exercise program. Her program requires her to move more on a daily basis so she will exercise five to six times per week.
B. Intensity – How hard do you need to work to get results without placing yourself at risk for injury or unnecessary aches and pain? When was the last time you were committed to exercising regularly? If it was more than two years ago you’ll need to start from scratch at a level that is just slightly above your resting heart rate. Investing in a heart rate monitor is a very good idea. Robin wasted no time in getting this all important tool to keep her in the prescribed heart rate zone.
C. Time – How long should each exercise session last? Starting with easy aerobic exercise (walking is a good example) for approximately ten to fifteen minutes. Perform stretching, strength and conditioning exercises for about twenty to thirty minutes or continue doing aerobic exercises at a slightly higher heart rate level. Finish with at least five minutes of easy walking to cool down.
D. Exercise – What type of exercise is best? The best exercise is the exercise you can stick with over the long haul and not injure yourself. Think about what you do daily starting with walking, sitting, standing, reaching, bending, lifting, carrying and most importantly, breathing. This type of exercising will make you more functional on a daily basis. In the gym it is called cardiovascular, flexibility and strength exercises.
When combined properly, F.I.T.E. (frequency, intensity, time, exercise) will keep you injury free, improve your health, slow the aging process and burn off excess body fat.
Roy Gutierrez is the owner of a successful personal training business in Florida. He has been helping his personal training and weight loss clients achieve their goals for more than fifteen years. You can receive his free online e-newsletter when you visit www.stayfitafterforty.com for more information.
When midlife is upon you, itâ€™s time to be developing habits to take you into healthy aging. The midlife transition is an awesome time to make certain that your life is moving in the direction you want it to go. No matter how old you are, itâ€™s important to stay healthy and control any negative effects of aging. Itâ€™s easy to do if you follow the following 5 steps.
Step 1. See Yourself as You Want To Be
Itâ€™s important to have a clear vision of how you want your life to look in the next 10, 20 or even 30 years., How do you want your body to look and behave. What would you like to experience mentally in these time periods? Once you have a clear picture, make a commitment to it. Who you are BEING is far more important than anything you DO, and once you make a commitment, it is easier to remain true to who you want to BE. . Just be sure not to let the media or other people tell you what is possible (or impossible!)
Step 2. Create a list of the attributes you want to enjoy in 5 years, 10 years, 20 or more
What are the physical, emotional, and mental attributes you want to enjoy? For example, how far would you like to be able to walk each day?
– 3 miles, 5 miles? If your like my 91 year old mother, you might want to be able to complete a daily crossword puzzle each day – using a PEN!
Think about any of the qualities you already possess and want to hold onto. You might also take a quick look at the kinds of things you want to avoid that you would consider getting â€˜oldâ€™. Both mental and physical fitness are a matter of continual diligence. It IS possible once youâ€™ve chosen it.
Step 3. Develop daily wellness and conscious ageing habits.
Begin today to do the things you want to be doing 5 or 10 years from now. Start that walking routine NOW. Speak to that part of you that says Iâ€™m too tired or too busy and invite it to do it anyway. Practice deep breathing – itâ€™s amazing how shallow our breath can become when we start feeling stress. Take deep breaths periodically through the day until it becomes second nature. And, while you are at it, drink plenty of fresh water. Stretch and do some form of exercise – like Yoga or Tai Chi. As your mother used to say, â€˜eat yOther easy ideas-Add more fruit a your vegetables and add fresh fruit to your diet if it is not a part of it already., Stop the fast food routine now and eat only vitamin rich foods. You deserve it..
Step 4. Watch your self-talk
Whenever you hear yourself say, â€œI Canâ€™tâ€, change your thoughts to something you easily CAN do. Focus on what is possible, not on what you think may be impossible. Actually, nothing is impossible – it just might take a little longer and a little more commitment. Instead of remembering what I used to be able to do when I was twenty, I have developed a habit of mentally listing the things I can now do that I couldnâ€™t do then – and practice gratitude for them each day., Be careful not to blame ANYTHING on your age and donâ€™t let anyone elseâ€™s opinion of what is possible become yours (unless, of course, it helps stretch your beliefs even more!). more.
Step 5. Continue to believe that You Can Age Well, Consciously and Vibrantly
It is totally possible to control the process of aging. Ask yourself, Do I believe that? If not, what can you do to help change your belief? â€œIt is done unto you as you believe.â€ Life gives us what we expect. Expect to Grow Wiser, Freer and More Alive each day. And Watch it happen.
And so, I would like to offer a support system to help you to continue to enjoy your Midlife Transition. In fact, Iâ€™m all about creating a new Midlife paradigm. When you subscribe to my free Reinvent Midlife newsletter, youâ€™ll receive instant access to a special report called, â€œ7 Secrets for Reinventing Midlife from the Inside-Outâ€. Go now to http://www.reinventmidlife.com
FromÂ Dr. Toni LaMotta,The Midlife Mentor, Inspirational Keynote Speaker,Best-Selling Author of â€œWhat You REALLY Want, Wants You”
I want to provide for you a â€œThree Part Guideâ€ that will help us Baby Boomers get fit and lose some weight at the same time. Itâ€™s really just common sense information that is very practical. When I say practical, I mean this is simple and not complicated at all. I think youâ€™ll be surprised at how easy this plan is to follow.
Part one of this â€œThree Part Guideâ€ is about setting a simple goal that you will be happy with. Part two will discuss setting a routine that you can live with and actually look forward to. And part three will detail a highly recommended weekly outline that will tell you what the results can be for you.
So, how serious are you about getting fit? How serious are you about losing some pounds? You certainly donâ€™t have to do both. But you need to decide what is important to you. Make a decision to get your body in shape and then make your plan a part of your life.
Be honest about this. We Boomers cannot say to ourselves anymore that we will do something about our fitness â€œsoonâ€. Soon is now for our age bracket. If you think about doing something later, you have given up. Your fitness has to start now.
Your goal is going to fit somewhere within the boundaries of â€œeat a little less, exercise more.â€ Actually, it can be â€œeat better, exercise more.â€ You can eat well when you exercise but you have to eat smart. I found this out when my doctor told me I have diabetes. I eat a healthy amount of food still but I had to reduce my intake of cokes, ice cream, bread, and sweets.
Something has to give. If you want to get fit, you need to exercise. If you want to lose weight, you either have to eat less or you have to combine exercise with eating smarter. Neither of these goals are free. So, what are you willing to do right now?
Set your goal (or goals). Will you incorporate resistance training (body toning) with aerobics (heart conditioning)? If you want to lose some weight, how many pounds do you want to get rid of? Do you have a time frame in mind (I want to be at a certain weight by Thanksgiving)? Remember, your mind will subconsciously pursue your goals. So, be specific on what you want for yourself.
So, how does that happen? Well, there are actually several items that make this work. First of all, build your routine gradually. Rome wasnâ€™t built in a day blah, blah, blah. If youâ€™re way out of shape give yourself 30 days to work your way up to a nice routine that you can live with. If youâ€™re going to walk as part of your routine go around the block on the first day of your plan. On day two manage two blocks. Day three can be three blocks. At the end of 30 days you can be walking a mile to two miles with no pain.
Your body gets used to your exercise efforts. Your challenge will eventually be to quicken the pace. Iâ€™m not talking about jogging and Iâ€™m not trying to get you to â€œfast walkâ€. But an easy stroll is not enough to help your heart. If you walk like youâ€™re in a bit of a hurry you will get much from your routine.
Find yourself a workout partner whether itâ€™s your spouse, a good friend, or a neighbor. When someone else is depending on you as a partner you are not going to let the other person down. You will show up for your routine… this is a good example of peer pressure.
Your routine will start to become fun for you as you experience results from your plan. You will, of course, enjoy your workout partner as well since you have plenty of time to talk about whatever during your routine. You will also notice that exercise releases endorphins that make us feel good about what we are doing.
As I said in Part One, we Boomers have to do this for ourselves now… not later. Later for us is now. Now you know about setting your own personal goals and finding ways to enjoy your workout routine. In Part Three, the discussion will be about getting results that will make you fit and help you lose weight.
This stuff works… make your workout a permanent part of your life.
Part Three of this report deals with a specific workout plan you can utilize and the results that you can expect from your routine. Here we go.
You can take an approach that will maintain your weight while giving your body the workout it needs. Or, you can workout more often and lose weight while staying in shape. Whatâ€™s the difference? Research tells us that if we spend 150 minutes a week in some type of exercise we will maintain our current weight and stay fit.
So, if you work out 50 minutes a day three times per week you will hit that maintenance goal. If you use something like the Total Gym for 20 minutes for body toning and then walk a treadmill for 30 minutes for your cardio workout that gives you your 50 minute workout.
If you want to lose some weight and get fit at the same time than your goal needs to be 250 minutes of exercise per week. That means you need to plan 50 minute workouts five times per week. This routine will get you fit and slowly take off pounds from your cute little body.
I have done both routines for years and they work. You might notice a drop of five pounds in your first week or so by eating healthy and working out five days per week. After that, I noticed a drop of 1 or 2 pounds each month. And I was eating without dieting (I donâ€™t believe in diets).
If you do not have access to a treadmill then walk for 30 minutes. If you follow this plan for six months you should lose 10 – 15 pounds and feel very fit.
This will work for you… get started.
Phil McMillan is a writer who maintains a daily blog entitled â€œBaby Boomer Baloneyâ€ ( Â . He provides daily humor videos for his readers videos from the 60â€™s along with his own comments.
Give me five mins and Iâ€™ll give you some work out suggestions to reduce weak bones
Approximately 10 mil Americans have osteoporosis, and another 34 million have low bone mass, (osteopenia).
A disease without any symptoms, osteoporosis affects about 20 percent of men and 80 % of women.
As the bones gradually become weaker, they are more likely to break in a minor fall or, if left untreated, even from simple things like a sneeze.
The most typical fracture sites can be hip, wrist and spine, although any bone in your body could be affected.
A diagnosis of osteopenia or osteoporosis could be scary, leading most people to stop exercisse due to fear it will cause fractures.
The truth is that those with low bone mass should make sure to exercise frequently.
Being active has been shown to not just assist in preventing osteoporosis, but slow bone loss once it has already begun.
Before beginning a fitness program, you have to check with your doctor for guidelines, as degree of bone loss determines how much workout is best.
Physicians can assess density of bone and fracture risk by scanning the body with a special type of X-ray machine.
Along with exercise, treatment may include dietary modifications and/or estrogen replacement therapy.
The more you know concerning this condition, the more you can do to help prevent its onset.
To create strength and bone mass, both weight-bearing and strength training exercises are ideal.
Weight-bearing exercises are the ones that require the bones to completely support your weight against gravity.
Examples are walking, jogging, stair climbing, dancing or using an elliptical machine.
Non-weight bearing exercises include biking, swimming, water aerobics and rowing.
Weight-bearing activities like walking as little as three times weekly will benefit the bones.
Resistance training places mechanical force (stress) on our bodies, which in turn increases bone density.
Start by lifting light weights, moving in a slow and controlled manner, increasing resistance as you become stronger.
It is recommended that people with osteoporosis avoid the following kinds of activity:
* Step aerobics and high-impact activities like running, jumping, tennis.
* Activities that involve rounding, bending and twisting of the spine.
* Moving the legs sideways or across the body, specially when performed against resistance.
* Rowing machines, trampolines.
* Every movement that involves pulling on the head and neck.
* Even if you don’t have osteoporosis, you must talk with your medical provider just before you start a training program.
* Remember to warm-up before beginning and cool-down at the end of every exercise session.
* To find the best benefit to your bone health, combine several different weight-bearing exercises.
* When you build strength, increase resistance, or weights, instead of repetitions.
* Remember to drink plenty of water whenever exercising.
* Vary the types of exercise that you do weekly.
* Combine weight bearing and resistance exercise with aerobic exercises to help you improve your general health.
* Bring your friend along to help you keep going or better yet, bring your family and encourage them to be healthy.
* Add more physical activity to your day; take the stairs vs. the elevator, park further way, and walk to your co-worker’s office instead of emailing.
Put LIVE into action!
L – Load or weight-bearing exercises make a difference for your bones
I – Intensity builds stronger bones.
V – Vary the kinds of exercise and your routine to keep interested.
E – Enjoy your exercises. Make exercise fun so you will continue in to the future!
Specific factors increase the probability of developing osteoporosis.
While a few of these risk factors are controllable, others won’t be.
Risk factors that can be controlled are: Sedentary lifestyle, excess intake of protein, sodium,
caffeine and/or alcohol, smoking, calcium and Vitamin D deficiencies and taking certain medicines.
Body size (small frame), gender, family history and ethnicity are risk factors that are not to be controlled.
Women can lose approximately 20 percent of their bone mass in the five to seven years after menopause,
driving them to more subject to osteoporosis.
It is never too soon to begin thinking of bone density.
About 85-90 percent of adult bone mass is acquired by age 18 in girls and 20 in boys.
Nutrition and Exercise for Healthy Bones in childhood and Adolescence
Much of the reserve of healthy bone is built in youth and before the age of 30.
Women can be more vunerable to an inadequate foundation process at this time than men.
Sufficient calcium intake,a comprehensive diet with plenty of fruit and veggies and
load-bearing exercise are the recommendations for solid bone growth when youâ€™re young.
Then, with continued exercise into old age â€“- and this goes for men too — bone density decline can be kept to a minimum.
Although women will be the main focus of data about osteoporosis and low bone density (osteopenia),
some men are also seriously afflicted by this condition.
In case you do every one of the right things while maturing and into adulthood, your inherited characteristics â€“- your genes -â€“
can present you with bones that are susceptible to osteoporosis. This is even greater reason to maximize your lifestyle to prevent poor bone health.
About me – Michelle Aultman writes for the elliptical machine blog, her personal hobby blog devoted to guidelines to prevent osteoporosis trough workout at home.
Author’s note: The details provided on this post are designed to support, not change, the relationship that exists between a patient/site visitor and his/her physician.
Michelle Aultman has not professional intent and does not accept direct source of promotion coming from health or pharmaceutical businesses, doctors or clinics and websites.
All content provided by her is based on her editorial opinion and itâ€™s not driven by an advertising purpose.
Most seniors are concerned with health issues. Increasing needs for medical care, the rising cost of that care and the outrageous price tag of prescription medications has many seniors these days choosing between paying their rent and paying for their medications.
Unfortunately, many baby boomers, those generally defined as having been born between 1946 and 1964, are finding themselves in a precarious situation due to the struggling economy, cutbacks in government aid, and an inability of many facilities to provide adequate care for a multitude of needs.
Seniors waiting for non-life-threatening conditions such as knee surgeries, cosmetic or plastic surgeries, obesity or weight loss treatment programs, hip resurfacing or hip replacement procedures and even vision or dental care are placed on increasingly growing waiting lists as priorities and life-threatening illnesses and injuries take precedence.
According to the Medical Tourism Magazine, 2010 will see nearly 75,000,000 baby boomers seeking or needing necessary medical treatment or surgeries. By the year 2030, nearly half of adults living in the United States will be over 50 years old. Life expectancy is lengthening, and more seniors are living well into their 90s and topping the 100-year-old mark. The need for care for such individuals is growing and the medical industry is scrambling to find ways to care for this generation.
Unfortunately, the health care system in the United States is wobbling, but that doesn’t mean baby boomers can’t find adequate healthcare, treatments, procedures or surgeries for their needs. Medical tourism is a booming industry, and has become an accepted and safe alternative to high medical costs, long wait times, and inadequate services found in Britain, Canada and the United States.
Arthritis, osteoarthritis, mild forms of dementia, and heart problems prompt many otherwise healthy seniors to seek medical treatments that will improve quality of life. Concerns regarding treatment of Alzheimer’s, Parkinson’s or dementia are also high on the list of medical conditions that seniors worry about. So is the growing need for therapies and joint replacement surgeries. Unfortunately, such care is growing increasingly expensive and many boomers wonder if they will be forced to suffer in silence.
Global Boomer Tourists Leading the Way
Baby boomers and others of the post-World War II generation are not to be taken lightly or underestimated. This group of individuals has led the way in medical tourism to destinations in Asia, South America and Europe for excellent, high-tech state-of-the-art facility care, treatments and procedures for many years. According to the World Medical Tourism and Global Health Congress, the coming years will see nearly 17,000,000 Americans venturing beyond domestic borders for medical and healthcare in India, Thailand, Mexico, Argentina, Brazil, South Africa, Croatia, and dozens of other international destinations with growing reputations for providing some of the best medical and surgical care in the world.
Alarming Cost of Medical Services in the 21st Century
Everyone’s worried about finances these days. Baby boomers who are set for retirement are now having to switch gears and transition from plans for retirement to staying in jobs an extra five or 10 years to meet rising living expenses and healthcare needs. Alarming statistics define that nearly 60% of today’s bankruptcies are caused by staggering medical expenses as a result of emergency surgeries, diagnosis of chronic illnesses, treatment of cardiac and bone diseases and processes as well as treatment for dementia, Alzheimer’s and Parkinson’s disease.
Seniors limited to Social Security or pension payments are in a particular predicament. Many seniors have moved in with family members to help share living expenses, save money and cut expenses, but don’t count this generation down and out.
Boomers Fighting Back
Baby boomers are one of the most educated generations, and easy access to Internet resources has encouraged and enabled many of today’s baby boomers to find reliable and timely resources for medical travel abroad.
Boomers are careful and patient when it comes to researching options, and more are finding that international medical facilities offer not only the care they need, but at prices they can afford. Traveling abroad for treatment and surgical procedures for everything from arthritis to stem cell transplants is the wave of the future. Improving quality of life, enjoying excellent and state-of-the-art healthcare and benefiting from lower healthcare costs in international medical destinations offers boomers the ultimate solution when it comes to their medical needs, today and tomorrow.
Article courtesy http://www.northislesailing.com/