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bbwestheimer-blog · 8 years ago

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Exercise and Diet Tips for People Over 50

I hear a lot of older relatives and acquaintances often complain that exercise isn’t as easy as it used to be ‘back in the day’. While nature might have something to say about doing burpees in your 50s, it doesn’t mean it will get the last laugh.

Staying active and healthy regardless of our age can be achievable goal. All it takes is the right mindset and a willingness to commit to the best version of yourself. By moving more often and eating right your strength and functional ability will improve. Let’s take this one day at a time, being healthy is much easier than you think! If you have any doubts or pre-existing conditions, always check with your doctor or healthcare professional first.

Eating Well in Your Senior Years

Your diet is said to account for as much as 60- to 70-percent of your level of physical fitness. While staying active is important, the quality of your nutritional intake is probably more important for weight loss after the age of 50. If you’re planning to lose some weight, it’s important to review your diet.

There are many types of diets out there, some of them could offer a healthful way to lose weight while others might be what you would call ‘fad diets’. Before selecting your diet, it’s important to review the following points:

Address nutritional deficiencies. As we age, our body’s ability to absorb certain types of nutrients can be compromised. These nutrients include calcium, vitamin B12, and vitamin D. In addition to eating foods rich in these nutrients, you can take supplements and eat fortified foods such as cereals, bread, and milk. It’s also vital to make sure you get enough calcium, protein, and fiber.

Avoid low-fat diets. Many of us adopt low-fat diets when trying to lose weight, but a low-fat diet can lead to deficiencies in critical good fats such as omega-3 and monounsaturated fats. For example, the Mediterranean Diet is one that’s high in good fats. Ensuring that you get enough good fats can help you lose weight, build muscle, and recover more quickly from workouts. These good fats can be found in foods such as fish, nuts, peanut butter, olive oil, coconut oil, flaxseed, avocado, egg yolks, and fish oil. You can also supplement with fish oil capsules.

Eat unprocessed foods. A great general rule of thumb for any healthy diet is to avoid processed foods and instead incorporate more whole foods and plant-based items into your meals.

Pay attention to lifestyle-caloric needs. Match your caloric intake to your lifestyle. If you’re moderately active, you’ll probably need around 1,800 calories a day. For very active seniors, the target might be 2,000 calories or more per day. Check with your doctor if you have any doubts.

Eat more often. Eating five or six times a day could be better for your metabolism and, in turn, fat burning and weight loss. You might also feel more energetic as you’re eating smaller meals and not large meals that take up more energy to digest.

Eat an antioxidant-rich, high-fiber diet. Raw fruit and vegetables are high in a variety of antioxidants, so eat a variety of fruit and vegetables every day. Antioxidants counter free radicals that damage cells, and they help prevent disease. Eat the full color spectrum of vegetables for maximum nutritional benefit.

Stay hydrated. Stay hydrated with water, especially before, during, and after exercise.

Benefits of Staying Active

A consistent exercise routine can help you maintain a healthy weight, boost energy levels, and enhance food and overall health.

Bone health – Exercise is linked to stronger bones and lower risk of osteoporosis.1

Muscle tone – Exercise uses different muscle groups and strengthens them in the process. Low impact activities such as lifting weights and stretching can boost muscle tone.2

Fewer falls – Staying active can help you avoid or reduce the risk of falls. Experts suggest physical activity is associated with fewer falls or lowered risk of falls.3

Longer lifespan – Physical activity is also associated with reduced mortality and a longer life span.4

Menopause – Exercise could alleviate some of the symptoms of menopause.5

Heart health – Exercise is associated with better heart health and reduced risk of heart conditions.6

Disease prevention and alleviate chronic conditions – Exercise can help prevent certain diseases, as well as assisting with the management of chronic conditions. These include heart disease and stroke, joint and muscle pain, type 2 diabetes, Alzheimer’s, lung cancer, osteoporosis, arthritis, high blood pressure, breast cancer, and cholesterol.2

Brain health – Staying active is associated with better brain health, mood, and sleep quality.7

Tips for Staying Active

Staying active is an ongoing commitment, but you can make it fun, social, and part of your day.

Add movement all day long – Add movement to your day whenever you can. You can walk to the shops rather than drive, stretch as you watch TV, and get up and walk around every 30 minutes. Use the stairs rather than take the elevator, and do some gardening or yard work instead of napping.

Mix it up – Combine aerobic, strength training, and stretching forms of exercise. These types of physical activity strengthen different elements in the body.

Aerobic exercise – Aerobic exercise, such as brisk walking and swimming, strengthens the large muscles and boosts the cardiovascular system. A general rule of thumb is to do 20 minutes per session, and do this three or four times a week.

Strength training – Use strength training tools such as hand weights to build bone strength, improve posture, and tone your muscles. You can start with eight reps (lifting movements) and gradually build up to 12 reps.

Stretching – Stretching is another essential form of exercise, and it can assist with boosting flexibility and range of motion in your joints. Stretching might also reduce the risk of injury and help you manage any muscle soreness you might have. Yoga and Pilates are popular stretching exercises that enhance core body strength, stability, and flexibility.

Start slow when you’re building a new exercise regime, and try to maintain a regular routine, even as you keep it varied and interesting. Once your workouts start feeling comfortable, increase the intensity levels.

References:

1. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osteoporosis-and-exercise

2. http://www.seniors.com.au/news-insights/exercising-over-50

3. http://www.health.harvard.edu/blog/balance-training-seems-to-prevent-falls-injuries-in-seniors-201310316825

4. http://www.health.harvard.edu/blog/feeling-young-heart-may-help-live-longer-201412177598

5. http://www.healthline.com/health-slideshow/ten-best-menopause-activities

6. http://www.healthline.com/health/heart-disease/exercise

7. http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

#bbwestheimer #fitness #stayhealthy #exercise #houston #fit #active

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bbwestheimer-blog · 8 years ago

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Which Fitness Equipment Is Best for People With Knee Pain?

Those who experience knee pain know that they might be fine one moment, and in excruciating pain the next. Sometimes the slightest move can make pain radiate down the leg, causing debilitating conditions. Unfortunately, knee pain can result in weight gain due to inactivity, which ultimately makes the pain in the knee even worse. Patients who experience mild to moderate knee pain, with the advice of their physician, can still maintain a certain level of activity with the right workout equipment.

Those wishing to stay active while experiencing pain in the knee should consider fitness options with very little impact. Even taking a walk outside can cause knee pain to worsen, so patients should find activities with less impact.

People with knee pain generally find that they can walk with less discomfort using a treadmill than they can while walking outside. Treadmills absorb some of the impact of each step, providing relief to the person exercising.

Elliptical machines allow for more of a full body workout and incorporate both arm and leg movement. These machines result in very little impact, because the leg is somewhat stationary. Sometimes people shy away from elliptical machines if they are novices to the gym. Elliptical machines are quite easy to use, and many people report that they enjoy them.

Stationary bicycles are other options to consider when looking to increase physical activity while enduring knee pain. Traditional stationary bikes are one option, while recumbent bikes are another. Depending on the knee injury, one type of exercise bicycle might work better than the next.

If you are experiencing persistent knee pain, but want to remain active, discuss your options with your physician and or physical therapist. Upon receiving clearance from the doctor, you can find the best workout equipment for staying healthy and keeping your knees pain-free when you shop with Busy Body Fitness Westheimer. Contact Us Today!

#fitness #elliptical #treadmill #exercise #fitnessequipment #kneepain #busybodyhouston #precor #octanefitness #bbwestheimer

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