Tap into the Fountain of Youth – Exercise!

7 Ways to Success

Long gone are the days when ‘aging gracefully’ meant taking to a rocking chair
on the front porch. Today’s seniors are more active than ever. They’re out
jogging, walking, swimming, biking and hiking – and that’s just the tip of the
iceberg. And, say doctors, by remaining active, they’re increasing their chances
of staying healthy and young.

Exercise, say many medical researchers, is a veritable fountain of youth.

Seniors who engage in moderate to strenuous exercise on a regular basis are
doing their bodies a favor in more ways than one. Recent studies released by
the American Diabetes Association, the American Heart Association, the
National Institutes of Health and the Arthritis Foundation all support regular,
moderate exercise to help prevent or treat heart conditions, high blood
pressure, diabetes and arthritis. In fact, say most doctors, by including a half
hour of exercise in your routine three times a week you can reduce your risk of
nearly every physical condition that’s associated with aging.

“I love to travel and I exercise daily to stay fit so that I can enjoy my travelling
more,” says Maddi McDonough, 66, of Pembroke, Massachusetts. “When we
went to Switzerland, I was able to hike right up to the peak of Mt. Pilatus while
others sat at the lodge and waited. In Alaska, I went mushing on a dog sled,
and white water rafting in Colorado. I didn’t bungee jump in Australia, but it
sure was tempting.”

For Maddi, exercising is walking – 10,000 steps a day, every day. Since she
started walking, her cholesterol levels have dropped, her blood pressure is
down and the sciatica that had confined her to bed for months at a time hasn’t
reared its head in almost two years. She’s one of millions who have snapped
pedometers onto their belts to join the 10,000 steps club. Walking is only one
way of staying physically active, though. It doesn’t matter how you exercise,
says the American Heart Association. The key is to get moving – and keep
moving for about half an hour at least three times a week.
The Arthritis Foundation’s position on exercise reflects the changing attitudes
of the times and the new information that research has brought to light. For
decades, doctors advised patients with rheumatoid and osteoarthritis to ‘take it
easy’. Not any more. Nowadays, the advice is ‘move it or lose it’. Just like
muscles which atrophy if not used often, joints stiffen and become inflexible
without regular use. Exercise helps keep the joints flexible, builds strong
muscles around the joints and reduces joint pain. That’s not all, though, say
the experts at the Arthritis Foundation. Regular exercise increases energy,
promotes better sleep, controls weight, decreases depression and increases
self-esteem.

And it’s fun. Just ask Marilyn Boynton, a 68 year old self-described ‘old broad’;
Marilyn took up tap-dancing at the young age of 59. At one point, says the
tap-dancing senior, her back hurt ‘really really bad’. Instead of retiring to her
rocking chair, she joined a health club, and within a couple of months, the pain
in her back had already begun to lessen.

For those who’ve been sedentary for some time, jumping right into a strenuous
exercise program could cause injuries or strain. Instead, the American Heart
Association offers the following advice for exercise success.

1. If you haven’t been active for a while, are overweight or have a chronic
health condition, see your doctor before beginning any exercise program.

2. Choose a variety of activities that you enjoy so that you don’t become bored
with just one type of exercise.

3. Wear comfortable clothing and shoes that fit well.

4. Make exercise a habit, but be flexible. If you miss a regular activity, make it
up by fitting physical activity into your day another way.

5. Don’t overdo it at first. Start slow and gradually work up your endurance
and ability.

6. Exercise with company. Finding a friend to work out with you can make
exercise more enjoyable and help you stay on track.

7. Remember to take the time to warm up before exercise and cool down after
your workout.

“Exercising is good for you,” says Maddi McDonough. “It keeps you young and
healthy. It gives you a good perspective on life and makes everything more
fun.”
 Ten Best Ways to Maximize Your Workout Time

When you’ve got a busy schedule crammed full of meetings and work, you
don’t have time to mess around with your workout. You want to get the best
results possible for the time you invest – the good news is that you can get
extra benefits with just a few simple changes to your workout!

Keep proper form.

One of the most common mistakes in exercise is not maintaining the right form
during the workout. Bad form can lead to muscle pain and stiffness but, more
importantly, bad form prevents you from burning as many calories as you
normally would. Maintain good posture during exercise and you’ll build more
muscle faster!

Take giant steps.

During your cardio workout, take deep, wide steps to shape up your thighs and
buttocks. By taking a larger step than normal, you require more effort from
your muscles – more effort equals more strength and shapeliness. Short,
shallow steps don’t place enough stress on the muscle to produce fast results,
but when you change to bigger movements, you start to see serious muscle
taking shape. The same concept is true for running as well: runners who take
long, deep strides burn more calories and cover more distance than short-
striders.

Listen to your breath

During a cardio workout, check your breathing to see how hard you’re truly
working. If you can carry on a conversation with ease, it’s time to increase
intensity. How to know when you’re at the right level? The general rule of
thumb is that when you can sing the national anthem but need a breath after
every phrase, you’re most likely at the appropriate level for your needs. You
should never work out so hard that you can’t talk or begin to feel faint.
Double up your workouts.

Add weights to your cardio routine (or vice versa) and you can start to see
results within three weeks! You really see the best of both worlds by using
interval training. Interval training is highly effective because you introduce
your body to a new challenge every five minutes or so. Traditional
cardiovascular exercises focus on building aerobic capacity while weightlifting
concentrates on increasing muscle strength. Combining the two into one
interval training workout means you get benefits from both!

Add variety.

The fastest way to become disillusioned with your workout is to do the same
thing over and over again, plus your body can become conditioned to the
movements and fail to burn as many calories as you would like. Avoid all this
by surprising your body with new and different challenges at least once a
week. If you typically run several times during the week, try hiking at a nearby
park. If you’re a Spinning devotee, take a Pilates class instead. The ultimate
switch-up for most exercisers is swimming: an exercise that requires much
more aerobic and muscle strength that imagined. Do a few laps in the pool and
you’ll see what I mean.

Challenge yourself.

Set a goal for yourself every week that is beyond your normal effort. Try lifting
weights that are five pounds heavier than you normally use, or walking three
miles daily rather than two. Small goals like this are easily attainable and can
make big changes in the results you see from your workout.

Introduce yourself to stretching.

Stretching is sometimes the crazy uncle of the exercise family – nobody really
wants to talk about it, but the fact is stretching is key to getting more out of
your workout. Stretching assists in muscle recovery from strenuous workouts
and can prevent soreness that might stop you from working out. Your entire
body feels more comfortable when you have strong, flexible muscles. Spending
a few minutes when you wake up and again before and after your workout
really add up in terms of flexibility.

Don’t exercise on an empty stomach.

Sure, it may seem efficient to work out when you haven’t eaten in hours but in
reality it’s a bad decision. When your body’s fuel supply is low, you start feeling
sluggish and slow – definitely not the ideal mood for a productive workout. An
empty stomach does not equal more calories burned.
Snacks, not meals, provide the best fuel.

After dining at the all-you-can-eat buffet, you may feel like you should work
out just to compensate for overeating, but don’t do it. Exercising on a full
stomach can lead to cramps, upset stomach, and/or diarrhoea because your
body is trying to digest the meal and also provide you with energy at the same
time. The best way to fuel your body without nasty side effects is to have a
small snack 15 to 30 minutes before you exercise. Ideal snacks include foods
with adequate carbohydrates: bread, cereals, and rice.

Drink plenty of water.

You’ve heard it over and over, but it really is true: water will help you lose
weight. Water helps fill your stomach to stop hunger pangs and keeps you alert
throughout the day. When you become dehydrated, your entire body slows
down and works much less efficiently. Working out causes you to lose
hydration through sweat, so it’s important to replace lost water after a
workout.

We all run short on time these days but by incorporating one or more of these
simple strategies you can maximize your workout time and see fantastic
results fast!
 The 3 Most Common Workout Mistakes.

When you invest the time in exercising, you want to see the best results
possible but sometimes exercisers unknowingly handicap themselves by hidden
mistakes. These errors are typically undiscovered until pointed out, which is
why it is important to be aware of potential mistakes in order to avoid them.
Let’s discuss the most common mistakes that occur during workouts and how
to avoid making them.

Poor Posture

This is probably the all-time worst offender. Bad posture while you exercise
means that you’re probably not getting the full benefit of your workout, and
opens the door for pain and stiffness later. This is also referred to as “having
proper alignment” and means keeping your spine in the best position possible
(typically a neutral stance with shoulders back and head held high). When your
body is out of alignment, it can prevent you from getting the most out of your
exercise – poor alignment in abdominal crunches will not only give you a neck-
ache but also work the wrong muscles and potentially bulk up your stomach
instead of flattening it! Many trainers recommend imagining a string attached
to the top of your head and pulling your body straight to help keep good
posture. Slumping and hunching over may give you some relief initially but
standing up straight provides the best support for the body and feels most
secure. If you need helping remembering to check your posture during your
workout, write a note to yourself and put it in a pocket or attach it to a piece of
workout equipment to jog your memory.

Wearing the Wrong Shoes or No Shoes At All!

Exercising without the proper footwear is only setting yourself up for future
suffering! There is a reason why shoes are designated as being for running,
walking, or cross-training, and it’s not just to sucker you out of the most
money. Each activity demands different things of your feet and the shoes are
designed specifically to support the areas of the foot that undergo the most
stress. You won’t feel any immediate effects from wearing walking shoes while
running but in the long run some problems will surface. If you participate in a
variety of sports and activities, the best choice is probably a cross-training
shoe, which aims to support multiple areas of the foot. Go to your local shoe
store and when the salesperson asks if you need assistance, take him up on it!
Describe to him your typical workout and the frequency, and he should be able
to recommend a sturdy shoe that fits your needs. This may not be cheapest
shoe but it shouldn’t necessarily be the most expensive either. If you are
unsure about the recommendation, visit another shoe store for a second
opinion.
As for exercising barefoot, the only time this is appropriate is when you are
exercising in sand! All other surfaces simply place too much stress on the foot
to be acceptable. Do yourself a favor and buy the right shoes for your workout
– your feet will thank you!

Overestimating the Intensity

Too often exercisers overestimate the intensity of workouts and credit

themselves a little too much. The right intensity is purely an individual decision
but a good general guideline is to try to carry on a conversation. If you can
speak in short sentences with a breath after each one, you’re in the general
area. Needing a breath after each word is the high end of the intensity range,
but you should never exercise so hard that you can’t speak. That’s a dangerous
situation and if you feel yourself becoming unable to communicate, slow down
immediately and allow your body to return to normal.

Pushing your body to the high end of its intensity helps rev your metabolism
and burn more calories. Don’t get comfortable in your workout and assume
that your efforts are enough, because becoming complacent can seriously slow
down your weight loss. Make it a point to push yourself to work hard and your
body will reward you with increased aerobic capacity and decreased fat and
weight. Many trainers suggest purchasing a heart rate monitor that can
accurately identify when you are working within your target heart range. This
can be a useful tool but the best tool of all is your own personal assessment of
how hard you think you are working.
 The Best Gyms for Busy Professionals

When you are constantly busy and on the go with work, it can be difficult to
keep a regular exercise schedule. Relying on your self-discipline to get you up
at 6:30 on Saturday morning for a run is probably not the best idea, but
fortunately you no longer have to bully yourself out of bed for exercise. Gyms
that cater to busy workers are popping up all over the country and more
established gyms are offering better deals for the 9-5 crowds. You should
check out the facility itself along with the terms of the deal before signing
anything. Here are some tips for finding the best gym for you!

Check the schedule

Many gyms now stay open twenty-four hours a day, including the popular chain
24-Hour Fitness, allowing you to work out at any time of day or night. You may
not necessarily want to work out at 3AM but for some people it does fit into
their schedules much better than a typical gym. If your job typically keeps you
at the office past seven in the evening, then heading straight to the gym will
probably work for you. Most trainers recommend not exercising within three
hours of going to bed to avoid difficulty in falling asleep and you should keep
that in mind when you exercise in the evening. If you are interested in taking
classes at the gym, talk to a staff member about the evening class selection.
Gyms that value their busy working patrons will offer a full selection of cardio
and yoga classes for the evening hours. Also find out about any restrictions –
does the pool close at 10 P.M.? Will you need identification to use equipment
after a certain time? Knowing these things ahead of time will save you stress
and hassle later on.

Investigate the facilities

The facilities offered by the gym can be more important to some people than
others, but at the very minimum a good gym should offer a weight-lifting room
fully equipped with machines that in top condition, a wide open area for cardio
exercise classes, separate locker rooms for men and women, and a swimming
pool. Other gyms may offer specialized classes like Spinning and Yogilates or
amenities like saunas and massage services. Decide ahead of time what’s
important to you and write down exactly what you want in a gym. Visit some
local gyms and determine how they measure up to your needs. You should
check out each area thoroughly and feel comfortable with it. Subtly check out
the gym-goers and ask yourself if they look like people with whom you would
feel comfortable sharing machines and locker rooms. Investigate the locker
room for your use and assess its level of cleanliness. You may want to ask a
staff member about maintenance and cleanliness. Another important aspect
that many people forget about is the parking lot. Did you have trouble finding
a parking place when you came? Ask a staff member or gym regular about
parking and the number of people that use it. Find out the busy times and slow
times, and then assess how it fits into your schedule.
Read the contract before you sign

This one seems like it should be obvious but too many people sign all kinds of
contracts without ever reading the fine print. This is especially important in a
gym contract because if you have to cancel early for any reason, there can be
sizable fees involved. The contract will also tell you exactly what is included for
your money for you can make the most of your contract. Maybe you didn’t
realize you would have access to the spa but the contract states that you do.
That’s a nice bonus right there! You should be offered your own copy of the
contract and if not, feel free to make one for your records so that you can refer
to it if any dispute arises over your usage of the gym.

Understand the fees

This is something else you should understand fully before signing the contract.
Many gyms offer graduated programs that can be adapted to your needs. If
you know you aren’t interested in the swimming pool (even though that’s a
fantastic way to shape up) then you may not have to pay for the use of it. If
your potential gym doesn’t offer a program like that, ask if they would be
willing to make a special deal with you. Explain that you really like the gym but
don’t need the full package offered. Many gyms are willing to negotiate with
you as long as you approach it with friendliness and respect.
 The Easiest Upper Body Strengthening Routine

Weight-lifting is one of the fastest ways to see changes in your body but too
many people are scared away from it by horror stories of women turning into
bulky Schwarzenegger clones as well as torn ligaments and other afflictions.
The reality is nothing like that; women will firm up, not bulk up, and when you
lift weights properly there’s practically zero risk that you will injure yourself.
Don’t miss out on the benefits of weight lifting any longer; start one of these
simple routines and be on your way to firmer muscles right away! Follow the
exercises described below and incorporate them into your exercise plan at least
three times per week, and you will start to see results in as little as three
weeks. Pair you’re weight lifting up with daily cardio exercise and watch your
body truly reinvent itself!

Begin by assessing your current strength level. If you are a member of a gym,
the staff can help you determine the best weight for you, but if you’re a home
exerciser, don’t worry. Invest in a good set of dumbbells that range in weight
from three to ten pounds (more if you are an old pro at weight-lifting and
expect to increase your strength considerably). Hold the 5-lb. weight in your
dominant hand and do as many bicep curls as you can before tiring. If you can
do more than 15 curls without feeling your muscle tire, you need to use a
higher weight. On the other hand, if you were only able to do twelve
repetitions or less, you should probably use a lower weight until you have built
up more strength. Between twelve and fifteen reps means the five-pound
weight is appropriate for you right now.

Once you have identified the right weight for you, the next step is to know the
right form to use. Proper alignment is crucial to avoiding injury and getting the
most out of your workout, so stand up straight as you move the weight and
remember to keep your shoulders back and lifted and your head high. Imagine
there is a string attached to the top of your head that is pulling your body
straight. If you feel yourself begin to hunch over or slouch, stop and take a
deep breath and then resume your good posture. Staying in alignment earns
you the most results from your workout.

Build Upper Body Strength

This is a simple routine that you can easily incorporate to your preexisting
workout schedule. Simply add these exercises three to four days per week and
watch your muscles become shapely and defined.
Bicep Curl (tones front of arms)

The classic move, bicep curls can be underestimated and overused if you’re not
careful. It’s not just about lifting a weight up and down; when done correctly,
this can be one of the most powerful moves in your arsenal. Begin by holding
one weight in each hand with your palms facing inward. Rotate your arms out
so that your palms now face to the front and slowly lift the weight almost one
hundred and eighty degrees until your palm and the weight face your shoulder.
Slowly lower the weight back to its original position and then repeat. By
slowing down the speed of the movement, you force the muscle to work harder
than it would with the momentum of a fast action. This develops the bicep
muscle faster and better. Repeat this move for three sets of 25 repetitions for
each arm.

Tricep Press (tones back of arms)

The tricep muscle can be one of the most difficult muscles to develop primarily
because most people do not use it very often in daily life. Running along the
back side of the arm opposite to the bicep, the tricep muscle can turn flabby
and droopy without exercise. The best move to tone saggy arms is to begin
standing with feet shoulder-width apart with weights in hand. Take a giant step
forward with your right foot, lean forward slightly and then raise the weights
behind you with your palms facing the ceiling. Raise the weights toward the
ceiling as far as possible and then slowly lower. Repeat this move for three sets
of 20 repetitions: on the final repetition of each set, hold your arms up and
gently pulse the weight up no more than a few inches. Asking your tricep
muscle to squeeze every ounce of strength out of it will start to show serious
results in a short amount of time.

Overhead Raise (tones shoulders)

Shoulders can be neglected when you focus on improving the arms, but having
strong, healthy shoulders is vital to many everyday movements. Strengthening
the shoulders will allow the arms to grow stronger as well and improve your
overall upper body muscle. Begin by standing with weights in hands about
shoulder height. Slowly lift the weights overhead and then lower. Repeat the
movement for three sets of 25 repetitions. This move tones the muscles that
run on top of your shoulder and increase performance from the bicep. When
these muscles grow in strength, they complement each other and increase
effectiveness as well as turning your muscles into lean, beautiful powerhouses.
 The Senior New Year’s Resolution – Get Moving for Life!

There was a time when people stated that the only two sure things in life were
death and taxes. But all of the recent research points to one additional
certainty, the slogan, "Get Fit, For Life."

The growing opinion of all researchers is that exercise, even in its most modest
forms, is simply the best prescription for both physical and mental health. If
you want to continue your quality of life as you age, then exercise is found to
be the best remedy. That notion is reflected across all age groups, whether you
are female or male, and is also independent of cultural differences.

The failure to be active is putting you at a major risk for coronary artery
disease. In fact, inactivity creates a major risk for coronary issues such as
smoking, unhealthy cholesterol, and high blood pressure. Regular exercise can
improve the health of your heart and actually reverse some health risk factors
such as that of smoking. Like all body muscles, the heart is also a muscle and
will become stronger as a result of exercise. Cardiovascular workouts can
strengthen the heart which in turn helps it pump more blood with every beat
and sustains its maximum level with less strain. That translates to a slower
heart rate while resting because less effort is needed to pump blood
throughout the body.

People who exercise vigorously and often will reduce the risk of heart disease
the greatest, but studies also show that any exercise can be beneficial. Studies
have found that moderate exercise is also beneficial for those people with
existing heart disease.

Another example of the positive effects of exercise is the impact found on

people getting the common cold. A University of South Carolina study analyzed
data over the course of a year, studying the behaviors of more than 500
healthy women and men. The study group, with the average age of 48, yielded
some noteworthy findings. Though all participants in the research were
healthy, not all exercised regularly. The exercise patterns ranged from those
who did no exercise to those who spent at least 30 minutes in moderate
exercise. The study then compared the physical activity to the intensity and
the number of colds the participants had over the course of the year.

The findings were exactly as one would think. Those who got at least a
moderate amount of exercise on just a few days a week averaged just one
cold. In the study, the less active participants reported more than 4 colds in
the year. The greatest benefit came during the prime cold season in the fall
when nearly 40 percent of all colds were reported. The more active participants
showed a reduction of 32 percent during the prime cold season.
A second study by David Nieman of Appalachian State University found that
those who exercised recovered more quickly when they did come down with a
cold. Nieman's study focused on women compared those who walked regularly
to those that did not. The more active group who still got colds had symptoms
that usually lasted for less than five days, while the women in the less active
group had colds that lasted seven days.

Being physically active appears to stimulate immune cells that target many
viruses and infections. Though exercise appears to stimulate such cells, that
stimulation appears to last only a few hours. However, regular exercise
appears to lower the overall risk of being susceptible to the flu, colds, and
other viruses.

When it comes to weight and weight gain, the benefits of exercise have always
been known. But to be frank, moderately intense exercise of 30 minutes may
not in and of itself be enough to prevent weight gain. Current
recommendations suggest that 45 to 60 minutes per day is more appropriate if
you want to prevent weight gain. In addition, exercise will not simply melt
excess pounds away magically. To lose significant weight, both increased
exercise and reduced calorie intake is required. What many people are
unaware of is that the person exercises without dieting may not lose any actual
weight because as we exercise we replace fat with more dense and heavier
muscle mass.

But the psychological effects of exercise on dieting patterns as well as weight

control also appear to be very significant. Studies indicate that people who
exercise regularly are more apt to stay on a diet plan once a plan has been
implemented. Some studies have reported that even modest exercise patterns
lead to mild appetite suppression. Why that is so is still unclear but exercise
appears to improve a person's psychological well being and give the person
more will power to resist breaking from the diet, exercise replaces the
sedentary habits like watching television that is often accompanied by the urge
to snack.

Most importantly, exercise without dieting still adds extraordinary health

benefits. One study reported that people who are overweight but fit have half
the death rate of overweight and unfit people. Other studies have suggested
that people who have exercised regularly for many years develop efficient body
mechanisms that help burn fat and thereby contribute to a person's staying
leaner as they age.
Yet another study reported a 58% lower risk for Type 2 diabetes in adults who
exercise for as little as 2.5 hours a week, even if the exercise was of a
moderate level. That level of exercise reduces the risk in overweight people,
even if those people remain overweight. Regular exercise improves insulin
sensitivity. People with diabetes are at high risk for heart disease, so the
protective effects of aerobic exercise on the heart are very important for
people with Type 2 diabetes. Initial indications are that strength training to
increase muscle mass and reduce patient fat is also helpful for people with
diabetes.

And perhaps the most interesting positive report to date on the healthy effects
of exercise is a British Journal of Sports Medicine that suggests that aerobic
exercise can help to lift depression. Though the authors of this study used a
very small sample of just twelve people, the pilot also suggested that regular
exercise works faster than antidepressant drugs in treating depression.

The Senior Stretch – Warming Up Before Starting your Day

Perhaps no aspect of senior fitness is overlooked as often as stretching.

Stretching in the morning may be the best way to make the most of every day.
Regular morning stretches help maintain overall flexibility, which, in turn,
affects the rest of our lives. Stretching prevents every day injuries and allows
our muscles to perform at their maximum potential. In addition, stretching is
simple, requiring no additional equipment or physical skills, and demanding
only a little bit of time.

Like a good tune up for an automobile, daily stretching, especially in the

morning, helps work out any “kinks” in your body. Also, stretching in the
morning prevents those “kinks” from happening to begin with. Muscle and
back pain, for example, can be both alleviated and prevented by a good
program of daily stretching.

In addition, stretching prepares your body for the rest of the day. Balance and
coordination are improved and flexibility is increased. The body’s range of
motion and ease of movement are heightened, and muscles are prepared for
activity. The mind, too, benefits from the relaxation, peace, and calm that is
induced through just 10-15 minutes of stretching each morning. Mental and
physical tension, as well as anxiety and blood pressure can be reduced through
focusing on the muscles as you stretch in the morning.
Although you don’t have to be an expert in order to stretch, there are some
important guidelines that will help you make the most of a morning stretching
session. If you don’t have any experience with stretching, several dozen books
and on line resources exist to show you how. Many of these include pictures
as well as text. Similar books and websites cover other stretching methods
such as yoga.

No matter what method you choose, make sure and listen to your muscles
during stretching. As you execute each stretch, push yourself to the point
where the muscle feels strained, but not in pain. When you reach the point
where the muscle feels tight, hold the position for 10-15 seconds until the
muscle loosens, then stretch a little further. In this manner, you can increase
your range of motion without experiencing discomfort or pain. While
stretching, avoid the impulse to bounce, pushing the muscle past the point of
tolerance momentarily. Bouncing may allow you to stretch a little further, but
it greatly increases the chance of injury.

For maximum benefits, physical fitness experts recommend stretching

uniformly, meaning that each stretch on one side of the body (your right leg,
for example), should be matched by a stretch on the other side (your left leg).
In addition, make sure to stretch complimentary muscles—if you stretch the
muscle on the front of your leg (called the quadriceps), stretch the
complimentary muscle on the back of your leg (the hamstring).

Initially, you may not be able to move through a wide range of motion. Don’t
let this frustrate you. Each day you will find yourself able to stretch a little
further, and the stretching will become less stressful and more enjoyable.
Muscles that have not been stretched in a long time (years, for some of us)
take time to regain their flexibility. Hang in there! The benefits of a flexible
body far outweigh the time and discomfort you may go through when you start
stretching daily.

Make sure you keep yourself in the habit of stretching each day. Skipping a
few morning sessions will result in muscles tightening back up. Try and create
a schedule (10-15 minutes per day) and stick to it. If you can manage to keep
up with regular morning stretching, you will feel the benefits in no time.

We can do many things to aid us in maintaining a fit and healthy lifestyle. No

matter what you choose to do, begin each day with a stretching session. Few
activities are as simple, requiring no special equipment or expertise. Your
body will feel and respond better and will be able to perform to its highest
potential. Injuries, aches, and muscle strain can be avoided, and the rest of
the day’s physical activity will be greatly aided by starting off your day with a
good stretch. Most importantly, after you have established a habit of
stretching each morning, you will feel great. So warm up before you start
each day. Stretch!
 8 Tips for Toning your Tush for the AARP Set

Who doesn’t want a more attractive bottom line? Exercise mavens note that
shaping the glutes (gluteus maximus, the official name for the muscles of your
tush) is the single item most likely to appear on the priority lists of both men
and women on all ages. It tends to creep its way up the priority list over the
years as age and nature take their inevitable toll on the bottom line. The loss
of muscle mass that goes along with aging is the prime culprit in sagging
tushes and dropping bottom lines. However, say a fitness expert, that doesn’t
mean that you can’t do anything to tone your tush, even in the golden years.

If you’re looking to shape up your butt with just exercise, though, it won’t be
that easy. According to Women’s Sports & Fitness magazine, it takes a
combination of healthy diet, cardio exercise and specific shaping exercises to
get that shapely, rounded and firm bottom that is everyone’s goal. Because the
rear end is one of the body’s storehouses for fat, you can shape and firm the
underlying muscles all you want – but it won’t make a difference if you can’t
see them through the layer of fat that covers them. In addition, some of the
best butt-sculpting exercises are ones that can be hazardous if you’ve been
diagnosed with osteoporosis or arthritis. Here are the best tips for seniors who
want to tone their tushes – the safe and fun way.

Before undertaking any exercise program, see your doctor to get his blessing.
Exercise is a good thing – and most doctors will be happy to refer you to a
professional who can help you design a workout program that’s perfect for you.

Take a good look at your diet and tune it up. Eating healthy will help keep that
fat padding over your bottom to a minimum and let all the effort you’re putting
into toning your tush show through.

The best toners for your tush are stair-climbing and jogging – exercises that
work those gluteus muscles to the max. They also have the advantage of being
aerobic – they’ll keep your cardio and pulmonary systems working at top
capacity and reduce the risks of heart disease, hypertension, diabetes, arthritis
and osteoporosis.
To get maximum benefit from your walking and jogging, you can add light
weights to ankles. That way you also take advantage of strength and
resistance training that can strengthen your bones and help improve your
balance.

If your doctor or physical therapist Okay's them, squat thrusts are amazingly
efficient at sculpting your bottom into shape. Because one-leg thrusts put all
your body’s weight on one leg, you’ll be practicing balance as well as improving
your bottom line. Don’t do these if you have osteoporosis or any type of
arthritis, though. The risk of compression fractures is too great.

If your doctor feels that jogging and stair climbing are too risky because of
joint problems, it doesn’t mean you can’t work those glutes. Jogging and
working out in water takes the pressure off joints and eliminates impact stress
entirely, while increasing the benefits of most exercise because of the added
water resistance. Check with your doctor to be sure, but most experts feel that
water aerobics are an excellent alternative to high-impact and joint-stressing
exercises like jogging.

Another alternative to high impact, weight bearing aerobics is chair aerobics.

Seated exercise may sound like a contradiction in terms, but you can get one
heck of a good workout for your butt with leg bounces, knee lifts and crossing
scissor-kicks all without ever standing up on your own two feet.

Among the physical activities that are great for your bottom are golfing,
walking, swimming, jogging, dancing and bowling. If a regular exercise
program isn’t for you, engage in one of these activities three times a week (or
three of them once a week or.. you get the idea) for at least half an hour.

A regular workout and exercise program that focuses on toning your tush is a
great way to keep your body looking – and feeling – young and healthy. Don’t
let a sagging bottom bring your spirits down – join in the fun and trim your
bottom line.
 Top 5 Cardio Activities

When you want to find the best cardio activity for you, consider your personal
preferences as well as your body. If you hate getting hot and sweaty during a
workout, then running is probably not for you. If you like trying new workouts
that keep you engaged and entertained, consider an instructor-led belly
dancing class. People who prefer to exercise alone should probably just avoid
the gym during busy hours. If you have bad joints, avoid high impact classes
like step aerobics and kick boxing. Everyone is different, not just in personality
but in body as well, and that can mean great things in terms of workouts.
There is a huge variety of exercises that burn serious calories and you’re sure
to find one that appeals to you. To burn fat and reshape your body, you can’t
beat cardiovascular exercise. Getting your heart pumping and boosting your
metabolism is what cardio does best, and it’s the only sure fire way to lose
weight and get rid of fat. Some cardiovascular activities burn more calories
than others and speed up fat loss while reshaping the body, and that makes
them good choices for people who are serious about losing weight and
improving aerobic capacity. Looking at the top 5 cardiovascular activities, there
is great variety while all maintaining the same purpose of burning major fat
and calories.

Swimming and Water Aerobics

Swimming should be the king of all workouts for its user-friendly status and
low stress on the body. If you fit in three 45-minute swimming workouts every
week, you will see major changes in your body in just two to three weeks. Your
body becomes buoyant in the water, meaning that it is supported by the water
and does not have to depend on the muscles nearly as much. If you just stand
still in the pool, your muscles will have very little to do, but when you start
swimming at a brisk pace your muscles become involved with pushing your
body through the water – not an easy task. That’s why swimming burns so
many calories; the muscles work almost twice as hard as in land workouts and
torch up to three times as many calories. Challenge yourself by swimming one
lap breaststroke, one lap backstroke, and still another lap butterfly. Freestyle is
good but you burn far more calories when you mix it up and challenge the
body to respond.

Water aerobics offer the same support as swimming but instead of propelling
your body from one end of the pool to another you stand in place in the water
and use the water’s resistance to build muscle and burn calories. Water
aerobics frequently use accessories for strengthening workouts but if you don’t
have any, don’t worry! Just go to your pool and perform the same toning
exercises that you would do in the gym. Squats, lunges, leg lifts – when done
under water, these movements become more challenging and require muscles
to work harder, resulting in a higher calorie. The best part is that the support
of the water cuts the stress on joints and can help people with arthritis and
other joint disorders to get exercise back in their lives.
Power Walking (at home)

A power walking life up to its name and requires you to put out a lot more
power than a stroll around the block. In power walking, you swing your arms
back and forth as you walk briskly – this helps to burn calories as well as
propel you through your walk faster. Increasing the speed will boost your
calorie burn even higher. An excellent variation for a power walking routine is
to add arm movements a few days per week. As you walk briskly, raise your
arms overhead and bring back down to the pace of your walk. This can
seriously raise your heart rate and increase your fat burn.

Power Walking (at the gym)

Power walking at the gym is as easy as hopping on the nearest programmable

treadmill and setting off. If you are not sure how to program the treadmill, ask
a trainer or knowledgeable friend to show you how. You should choose a
walking route that includes inclines and changes to surprise and challenge your
muscles. Most treadmills that offer these walking programs talk you through
the route so that you are alarmed with the incline increases. Use the same
variation from the home power walking and add arm movements to increase
heart rate and calorie burn.

Belly Dancing

Belly dancing won’t burn quite as many calories as swimming or power

walking, but for sheer fun and novelty this workout can’t be beat. Belly dancing
has become wildly popular across the nation in the past few years and nearly
all gyms offer at least one class for interested parties. You will work your hips,
thighs and waistline in a typical class as well as increase your aerobic capacity.
And who knows, your belly dancing skill might come in handy some day!

Ashtanga Yoga

The most physical form of yoga is Ashtanga yoga, which uses the same
traditional yoga poses but incorporates powerful aerobic conditioning at the
same time. You will move quickly and powerfully in a fast-paced routine that is
led by a certified instructor who is experienced in moves that boost your heart
rate and burn the calories. Ashtanga yoga is still relatively new in some places
and it may be difficult to find a class at first, but more and more gyms are
offering classes. You can find Ashtanga videos at stores nationwide, so you
may want to consider having your own private session at home.
 Top 5 Fitness Myths

You’ve heard the stories: weight training makes women look like Arnold
Schwarzenegger, exercising on an empty stomach burns more calories, and
more. While some fitness myths make sense on the surface, deeper
examination proves these stories are simply made up and have little or no
basis in reality. Let’s tackle five of the most common myths and check out the
real story behind them.

1. No pain, no gain – Perhaps the most common myth out there is this one
that says if you don’t feel pain when you exercise, you’re not doing it right.
The truth is absolutely opposite: exercise done right should never be painful
and professional trainers recommend that you stop your workout at the first
sign of pain. The logic behind “no pain, no gain” says that you can’t expect
good results without sacrificing something – twisted at best, downright sadistic
at worst. Exercise should be something you enjoy or else you very quickly
become disillusioned and drop it entirely. While an intense workout may create
slight discomfort, it should never get to the point where you are in actual pain.

2. Training with weights bulks women up – Few women want to look like
professional bodybuilders, so this myth scares thousands of female exercisers
away from weights every day despite scientific evidence to the contrary. The
physiological differences between male and female bodies decree that men
have a higher percentage of muscle throughout the body; thus men tend to
increase bulk with weight lifting. On the other hand, female bodies have a
higher percentage of fat to assist with childbearing and have less muscle to
build and bulk up. Weight training for women is aimed at producing stronger
muscles that can take more stress and bounce back better than ever.

3. Exercising on an empty stomach burns more calories – This one seems like
it should make sense since exercise burns calories and an empty stomach has
no calories to burn. It seems like you would be ahead of the game!
Unfortunately, it doesn’t work that way. Your body needs energy to run, so
when you exercise on an empty stomach the body has to find fuel somewhere
else. The body tries to provide energy while looking for it at the same time and
can get overwhelmed, resulting in the risk of dizziness or even fainting in
extreme situations. The smartest choice is to have a small snack about ten to
fifteen minutes before working out. Carbohydrates are the best source of
energy, so have a small slice of toast or a banana.
4. Crunches are the best way of firming up the stomach – Too many videos
and articles send the message that hundreds of crunches are the best way to
correct a jelly belly but fail to take into account that most saggy abs are
because of excess fat, not weak muscles. Simply doing crunches alone
strengthens the abdominal muscles but doesn’t address the layer of fat over
the muscles. You may see your stomach appear to grow larger since the
muscles are gaining strength underneath the fat layer. The best strategy for
getting firm abs is simple: burn fat and strengthen abdominal muscles at the
same time. By using a two-pronged approach, fat that covers muscles is
burned and the muscles are firmed at the same time, accomplishing your goal
and giving you strong, sleek abdominal muscles.

5. Protein will help build muscles – Protein can do great things for your health
but it won’t help you increase your muscle strength. Too much protein in your
diet can lead to unintended health risks such as kidney strain or dehydration.
Extra protein also packs extra calories into your diet that can result in extra
pounds – definitely not what you want. The best source of fuel for weight lifting
is carbohydrates – easily digestible by the body, carbs provide fast, consistent
energy for the body and allow you to continue lifting weights longer. That alone
is what builds strength, not the specific kind of food you eat. Provide your body
with the right kind of energy to use and you’ll be able to build muscle better.

There are many more myths about health and fitness, but the best defense
against false information is education. When you are confident that you know
the right plan for your body, spotting myths become easy.
 Training for Your First 5K

When you make the decision to challenge your body and run your first 5K race,
ideally you already run at least three to four times per week and have no
trouble running one to two miles without resting. The best programs for this
type of runner are geared towards preparing you gradually and are typically
scheduled to require approximately nine to twelve weeks. If you are an
absolute beginner with no experience but still exercise regularly, allow yourself
at least six months to adequately prepare for the 3.1-mile race by first getting
accustomed to running and then moving on to training. Newcomers to exercise
and running should allocate six to nine months to ensure enough time to
become aerobically fit and conduct an appropriate training schedule. You
should never simply sign up for any kind of competitive race if you aren’t in
good shape. Trying to run a race without any kind of preparation will lead to
breathlessness, frustration, and incredibly sore muscles the next day.

For those of you who fit the bill for beginning training for your first 5K race,
here’s the deal: good programs are made up of easy runs for endurance, speed
runs to increase agility and pace and hilly workouts to build lower body
strength. Rest days are scheduled in as needed. Most schedules should be
fairly flexible, allowing you to exchange workouts for days when you feel you
need a break. Allowing your body plenty of rest is vital to a successful training
program because if you wear your body out, you will be unable to participate.

Equally important is keeping tabs on how your body feels – do you feel any
pain as you run? If you ever feel anything beyond normal muscle fatigue or
have recurring pains in your feet or legs, stop your program and get checked
out by a medical professional. You won’t do yourself any favors by running
through pain and doing so may lead to serious damage – instead, get it
checked out and treated and you’ll be back in peak condition sooner rather
than later.

In addition to a regular running schedule, good preparation programs also

include weight-training to help build up your muscles. Running for 3.1 miles
requires a lot from more muscles than you might think and it’s important to be
as strong as possible. When your muscles are better developed they can better
support your body and increase your stamina. Since the body is essentially
held up and together by the intricate muscular network, the stronger that
network is, the better! Look for a weight-training plan that focuses on legs and
core to build the best support.
Many people are curious about the proper diet for the training program. Most
trainers do not recommend any specific regimen for race training other than to
maintain a healthy diet including essential components like protein,
vegetables, and, yes, even fat. Fat is a necessary part of every diet in order to
maintain a healthy body but make sure you eat the right kind of fat. Saturated
fats like those found in junk food are not the right kind and can seriously
detract from your health. The best diet for everyone is well balanced with foods
from all major groups but a focus on vegetables and protein as well as low fat
and low-sodium. To make sure your diet has enough of the proper vitamins
and nutrients, try using some of the free diet assessment tools available on the
Internet. Many websites offer these useful calculators as part of an overall
program to track your progress, and that can be helpful for the runner who
needs to monitor more than more area of his preparation.

While running will be the major part of your plan, you should consider some
other tools that can assist you in reaching your goal. Keeping an accurate
record of your workout schedule as well as your diet can help you pinpoint
areas that need work as well as areas that have improved. Tools to consider
include training logs, which can be found at most major sports stores and
tracking applications for your PDA. Your PDA manufacturer probably offers a
program for purchase on the company website or you can visit an on line
retailer of PDA applications to find the one that best fits your needs.

Training for and completing a 5K run can be an exhilarating and fulfilling

experience. Allow yourself plenty of time so you can prepare in the best
fashion possible – when you cross that finish line, you’ll feel like a million
bucks!
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