Hello To Healthy Eating

Posts Tagged ‘Seniors’

When you have to fit an exercise routine into your already busy
schedule, you might be tempted to simply skip the warm up routine,
even though you’ve heard horror stories about people getting injured
while working out.

Three words: don’t do that. When you skip your warm up, you are
not only putting your body as risk for personal injury, but you are
also making the workout more difficult and less effective. For the
best results, it is important to warm up every time you work out.

Warming up doesn’t have to eat up the time you allotted for exercise
into your day. In fact, a decent workout only has to be 5 minutes
long to do its job. It doesn’t have to be boring either—you can mix up
a number of great moves to make your warm up as fun as the rest
of your exercising.

Remember that a good warm up gets all of your muscles moving,
even if you don’t think that you’ll be intensely working out a set
of muscles on any particular day. Warming up is also important
regardless of if you’re doing cardiovascular exercises or lifting
weights.

The moves you do for a warm up shouldn’t necessarily be difficult
or make you break a sweat. The main goal of the warm up isn’t to
become a part of your workout, but simply to slowly move muscles
that you haven’t really thought about all day to wake them up.

Good moves, therefore, include things like jogging in place, doing
jumping jacks, lunging, and jumping rope.

A good warm-up can also including slowly stretching your muscles
in a variety of ways, although this is usually more effective for a
cool-down. Also consider exercises that work on balance and form
in order to prepare you for the exercises you will be doing in the
workout.

If you’re really short on time, why not try warming up before you
even get to the gym. Slowly jog or power walk to the gym, park as
far away as possible and lunge to the door, and take the stairs
instead of the elevator. That way, when you get to the gym to
workout your warm up routine is already half way done.

A good workout always builds in intensity. This is the best way to
shed pounds and maintain a healthy weight. Weight loss workouts
are only risky if you don’t warm up, because otherwise your body
will respond to prevent injuries. Although you may be tempted to
skip this step, that is never a good idea.

As your body gets older, you are going to naturally need more of some vitamins and supplements than you did when you were younger. This is something that you should keep in your mind, because as you age you are going to want to gradually increase certain amounts of some of the vitamins and minerals in your diet to keep yourself healthy and active.

One of the things that you should know is that as you get older you are going to be more at risk for a vitamin D deficiency. If you aren’t drinking milk or eating fatty fish, you might be at risk for this.

Also, because vitamin D production is stimulated by the sunlight, you might find that if you don’t get out as much as you age, you aren’t getting enough Vitamin D. Because of this, you should consider getting some extra as you age through vitamin supplements.

Another thing that seniors are often having problems with is an iron deficiency. This can happen if you lose blood through some reason, or if you are using antacids or are on other drugs.

Calcium is another thing that you are often lacking as you get older, so it is something that you should consider supplementing if you aren’t getting enough calcium in your diet. Along with these, magnesium is also often lacking in an older person’s diet, and therefore might need to be supplemented.

If you believe that you aren’t getting enough of a certain vitamin or mineral, the best thing to do would be to talk to your doctor about getting a multivitamin that is made for seniors.

You might also want to consider the idea of taking a one a day supplement in the areas that are you are lacking. Multivitamins are a great way to back sure that you’re receiving the best nutrients possible without getting too much either.

Remember that getting a balanced diet and taking supplements if need be is something that you should always be considering and should make a lifelong goal. There are many benefits to getting the correct amount of vitamins and minerals, and as you age these become more and more important.

If you want to live longer and be healthier, you should be sure that you are getting the proper amount of nutrition in all areas. Vitamin supplements can help you get the nutrients you need to stay younger longer.

Today the average duration of human life in the United States
is just about 70 years for women and a little less for men.
Conservative experts believe that man is really build to last
about 100 years; and that medial advances and more healthful
living habits could bring this about within a generation or two.

What good is it to add years to life if we do not also add life
to years? In fact, unless people learn to enjoy life and to
grow old gracefully, the extra years may be an additional burden.

From 18 to 30 years is roughly the period of highest physical
and mental vigor. The experiences we accumulate from the day we
are born help us to conserve and to use our physical and mental
abilities more wisely, so that for some time after 30 years we
are able to perform increasingly well in spite of slowly slipping
vigor.

After age 50 the increasing accumulation of experience is
no longer able to offset the now more rapidly energy and therefore
aging begins to assert itself noticeably and in many ways.

A number of things may come about gradually such as people who
have not used eyeglasses before may at some time in their forties
need them for reading, and in the fifties they usually need bifocals.

Also in the forties, people are likely to put on weight because
there is a general slowdown in the oxidation rate of the aging body
tissue. Also we tend to do less strenuous work with no reduction
in the amount of food consumed.

And in the fifties there is likely to be some loss of hearing.
Usually the high-pitched tomes go first, so words with the sounds
of F, S, and TH are confused. A hearing aid may be needed in
some cases.

Aging is generally accompanied by a loss in physical and mental
flexibility. This is noticed in a tendency to become stiff in the
joints; in slower comeback after a strenuous trip, excessive “night
life,” or hard work; in slower healing of wounds, sore muscles,
and sprains; in slower recovery of pep after an illness; and in
greater difficulty to adjust to new people, new places, and new
ideas.

Men, especially, will notice loss of muscular strength. There will
be increased unsteadiness and delicate muscle movements will
be more clumsy and the stride in waking will become shorter.

The conclusion now is that the performance and ability of the
elderly has long been underestimated and can be greatly improved
by a proper diet, sleep and exercise along with rest and relaxation.

Many elderly people tend to lose their joy and will to live and
chronic worriers may mope around and withdraw. Medical authorities
now say that laughter is one of the best medicines for the elderly.

You can always keep your sense of humor tuned up by surrounding
yourself with pleasant and interesting people. Just act your age
and don’t be afraid to laugh at yourself even when no else is around.

Now that we all know the role that physical activity plays in our
lives, remember to do something physical every day. The joints must
be used or quite simply they will tighten with age creating that
stooped worn out appearance we so often associate with getting old.

Keep yourself flexible and fit on an exercise program consistent with
your ability.