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Healthy Exercise is Ageless

June 21, 2011 By ermylife 12 Comments

We clap our hands, grab the video recorder, call our family and friends and celebrate when our Toddler takes their first walking steps. It is a joyful experience. 
 
The Baby Boomers are facing getting older themselves and many have the responsibility of making sure their elderly parents are as healthy as possible. One way this is accomplished is getting our parents to stand up and take a walk for their health. It is important in our lives to get up and move our body in whatever way we can. 
 
We use to hear that retirement will be filled with days sitting on a front porch sitting in our rocking chairs full of memories to talk about with our friends. Now we know this is the worst thing we can do to stay healthy. The philosophy of people working all of their lives to prepare for retirement and then sit around waiting to die is gone. The value of taking care of our bodies has been accepted by the Baby Boomers. I read an article that said that the Baby Boomers are the first generation that puts exercise in their daily lives. 
 
Let’s examine what some experts have put together according to our age groups. 
 
If you are between the ages 20 through 39 years: It is recommended that you complete at least five weekly 30-minute sessions of aerobic exercise.

If you complete this regiment you may the lower the typical lifetime risk of several common health problems, including coronary heart disease, hypertension, type 2 diabetes, obesity, and possibly certain cancers. Women should include weight-lifting exercises to help prevent osteoporosis later in life.  Adopt stretch exercise for 10 minutes at least every other day, preferably after workouts, when muscles are still pliable.
 
If you are between the ages 40 through 60 years: Strive for a minimum of 30 minutes of aerobic exercise four days weekly, but squeeze in more if you can. If you enjoy high-impact activities such as running or aggressive fitness classes, it’s a good idea to alternate with a lower-impact swimming or other activity that is easier on the joints. Be sure to include strength training; such as weight-lifting to build your body strength.
 
If you are over 60 years: Aim for three to four 30 minute sessions of aerobic exercise each week, minimizing or eliminating high impact activities. Also, make time for strength, flexibility, and balance training, which become increasingly important as you age. Continue to stretch at least every other day.
 
From childhood to our sunset years and every year in between exercise walking is essential in our lives. Walking uses every muscle in our bodies when we walk and our blood circulation improves. A walk improves our metabolism and refreshes us. A really good 30 minute walk gives us more energy and did you know that it is very best medicine you can take for weight loss? 
 
Have you known someone who has had open heart surgery or back surgery? One day they have the surgery and the next day the hospital staff is getting the patient up to walk the hallways. When the patient goes home their prescription is to start walking every day and change their eating habits. Need I say more? Walking and eating healthy are extremely important to our health.

I personally invite to come to http://www.livehealthybywalking.com Take action by signing up for updates of new postings, activites and informational articles relating to walking your way to a healthy lifestyle. If you are under the impression that you just go outdoors to walk, you may be surprised what you will learn about Nordic Walking, Interval Walking, Power Walking, Walking in light rain; walking and training for marathrons and much more. Claim your health by joining other walkers.

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Healthy Exercise And Eating!

June 21, 2011 By ermylife 4 Comments

Healthy eating and exercise go hand in hand. Make regular exercise a part of your life, by finding out which forms of exercise you really enjoy. Build one or more favorite types of exercise into your life, gradually. Aim for 30-60 minutes of exercise every day. And remember, don’t just do it for yourself – exercise is also vital for weight loss.

Healthy eating facts and tips have a piece of fresh fruit or a wholegrain snack before you go to the gym if you wish. It’s very easy to succumb to junk-bingeing after a workout, so be prepared. A banana and a glass of skimmed milk is a good quick snack if you can’t eat a meal straight away.

Cook double portions of healthy diet plan, so that you have a ready-made dish you can heat and eat as soon as you get back. Include complex carbs – that is wholegrain pasta, brown rice, potatoes or whole meal bread, and some protein.

Exercise and weight management is considered such an important part of life that the US Department of Agriculture put it on the food pyramid for kids and adults. Healthy exercise and eating complement each other and are absolutely vital to weight loss programs as well as to maintain ideal weight. Regular exercise along with healthy eating improves the quality of life as well as your physical fitness. Additionally, you have a lower risk of chronic ailments like cancer, blood pressure or heart disease if you have a fit body.

If exercising every day of the week is not something that you can manage due to your busy schedules, start small. Walking is the simplest and the easiest form of exercise. Begin by walking for 15 minutes every day and gradually increase the walking time. Or, you can walk the last block to the office by getting off at one stop earlier, or use the stairs instead of the elevator. Even simple forms of exercise like these will get you physically active.

To be physically fit, apart from exercising regularly it is necessary to follow daily healthy eating plans. And this of course means you cannot gorge on the junk food available at takeaways and restaurants. Your diet must include fiber-rich foods like green leafy vegetables in, fresh and dried fruits as well as nuts and seeds. Also, get your carbohydrates from whole grains. Carbohydrates are a major fuel for the body. In short, include foods like whole wheat bread and pasta, brown rice and oatmeal in your daily meals. Your protein sources should be lean meats, poultry with skin removed, fish, egg white, beans and lentils.

A healthy dose of exercise along with a well balanced diet plate containing a variety of foods from all five food groups should serve to boost your metabolism and give you the energy and vitality you require. Once you begin feeling good about yourself, you will begin to enjoy your exercise sessions and look forward to it. One word of caution here before embarking on any exercise routine, it is better to consult your doctor. In fact it is a good idea to consult your doctor, nutritionist and physical fitness trainer before you start exercising. They will help you come up with a suitable healthy exercise and eating plan. You will also have to invest some time in yourself and your well being.

After a healthy meal, the way your body feels will dictate your future course of action. Once you start to exercise, you will see that the food intake has a profound effect on your workouts. As you learn to eat healthy and continue with the exercise, you will experience a change in your body – you become more alert, focused and have the energy to take on the day.

However, you might need time to make these changes and sometimes it may be weeks or even months to adopt healthy habits along with Healthy diet plate. After all, old habits die hard and it might be a supreme effort to forgo those fries and burgers. But once you succeed in changing your attitude and your habits, your whole perspective towards life will change.

Click for Portion control plates and Healthy eating guide

Ed Stephens started life as a Scientist and this passion has evolved into a focus on making a difference to peoples lives, leveraging proven science based solutions. First with the emphasis on providing a one-stop diabetes solution store for the prevention & management of Type 2 diabetes with www.TypeFreeDiabetes.com and now with the launch of a dietitian-designed line of microwaveable, portion control dinnerware made in high quality porcelain material, now available at www.PrecisePortions.com.

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Developing Healthy Exercise Habits

June 21, 2011 By ermylife 1 Comment

Many people wish they could seek out healthy exercise habits, but lack the ability to develop such proper lifestyle choices. This is not because they are lacking in the capacity to devise workout plans. They just might not have the experience needed to develop the right exercise habits. For those that may be struggling with such issues, here is a brief look at a few of the ways such habits can be properly developed.

The first step to take when it comes to develop wise approaches to healthy exercise habits will deal with setting goals. More accurately, you will need to look towards devising realistic goals. One of the common errors people make when they look to develop exercise plans is they will make goals that are decidedly not realistic. Losing 10lbs a week or gaining 50lbs of muscle in two weeks is not a likely outcome no matter how hard you workout. So, look towards proper and realistic goal setting at the outset and you will be starting out on the perfect footing.

In terms of general, helpful exercise habits to reach your goals, here is a few simple, established steps to take:

When you are new to working out, you can keep your sessions brief. Setting up 20 minute workout sessions three times a week would be the right way to start out. Of course, you can increase the workout sessions to a half and hour or to a full hour.

Do a little bit each day. This would be the supplement to the three lengthier workout sessions held during the week. You do not have to workout with high intensity levels each day. That may prove to undermine you goals since over training is never a good thing. But, performing a light amount of exercise everyday will boost your potential to stay lean and in great shape.

Always weave in progressive resistance training into your weekly workout sessions. Progressive resistance training is, of course, another way of saying weightlifting. Some might not be fond of lifting heavy weights. That is fine. You do not need to lift heavy weights; lightweight workouts can deliver excellent results which is why they are recommended.

A little motivation can go a long way. This means you need to look towards sources of motivation and employ these sources to boost and enhance your desire to stick to your workout plans. Is there a famous actor or athlete that has a physique that you would love to have as your own? Put a picture of such a person in your workout area. There is a reason why so many gyms have photos on display of famous bodybuilding legends. They are a tremendous motivation for the gym dwellers and similar displays could prove to be enormously helpful in your home gym.

Healthy exercise habits are not difficult to put into action. You simply need to develop a concept of what these exercise habits entail, how to put them into action, and then actually putting them into such action. The concept may seem simple because it is. Simple frequently works!

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