Posts Tagged ‘fitness and health ideas’

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Fitness and Health for Seniors

 
Strength, flexibility and stamina for the proper functioning of the human body are what seniors require to face the physical challenges of life. As you age you find more and more activities become increasingly difficult to perform. Many seniors become less active in society, not because of poor health or laziness but it’s more to do with the fear of falling or injuring themselves. Water aerobics is an ideal fitness activity for seniors because the buoyancy of water supports 90 percent of your body, yet due to its density provides enough resistance to promote muscle strength.

All fitness exercise sessions begin with a warm-up, which incorporates slow cardio and stretching exercises to get your blood pumping and your muscles working, preparing for the increased activity of your fitness exercise and finishes with a cooling down routine, where your limbs and other parts of your body are stretched and relaxed. According to estimations, you will burn between 500 and 700 calories in a 40-45 minute fitness water aerobics exercise session. 

Strenuous fitness exercises like running, jogging and bike riding have been credited with reducing cholesterol, high blood pressure and the prevention of heart disease. Walking on land burns 135 calories in half an hour while walking in deep water (for the same period of time) burns 264 calories.

Did you know that water aerobics has also achieved the same desired results? The natural buoyancy of water supports the body and relieves the stress on joints, tendons and ligaments. Water’s gentle support enables easy and effortless movements and can help seniors exercise their full body with low impact fitness exercise routines. With a water aerobics fitness exercise routine you can work within your own comfort zone, without any strain. This is the most common complaint by people performing land based fitness exercises.

Both your fine motor movements and your larger muscles and joints get a thoroughly good workout, because of the supportive nature of the water and its temperature of 82º F to 86º F, which also reduces the chance of any injury or falling. Try to use a salt water pool in preference to a chemical laden pool.

Over time as your confidence levels increase so will your desire to improve your strength, endurance, balance and flexibility with your fitness and health exercise routines. It will also help your brain and may help prevent dementia while the increased blood flow to your brain will help you think better.

Include activities you enjoy so you won’t view your fitness and health routines as a chore. You are more likely to make a commitment to good fitness and health exercise routines if you enjoy what you’re are doing and achieving.

If you suffer from arthritis or osteoarthritis you need water aerobics or swimming fitness exercises to eliminate the impact on your joints.  As the blood circulation increases it will help lubricate your joints as well as reduce or relieve your pain.

Fitness And Health Ideas believes seniors’ fitness exercises need to be kept simple, flowing and above all safe for all seniors irrespective of their fitness levels. You may prefer to start doing these senior fitness exercises listed below by yourself.

Two important points you need to consider:

A.    Fitness And Health Ideas impress upon you as a senior to make it your responsibility to discuss your exercise program with a fully qualified health professional (doctor) prior to beginning your fitness exercise routine.

B.    Fitness And Health Ideas impress upon you as a senior to make it your responsibility to make sure you don’t attempt any fitness exercises without people present in case of an health emergency.

Here are some amazing fitness and exercise benefits for seniors:-

* Provides a feeling of youthfulness

* Increases self confidence

* Can help to slow down or diminish the effects of chronic illness

* Increase flexibility

* Lower cholesterol

* Lower blood pressure

* Reduce inflammation

* Overcome depression

* Increase energy

In a senior’s fitness and exercise class you would not be expected to do movements like jumping, over stretching or anything complicated or jolting. You need smooth and easy flowing movements that are gentle on your joints but still raise and maintain your heart rate. The major reason for doing aerobic fitness exercises is to enhance your metabolic rate and burn calories, decrease body fat, increase your flexibility and build muscle strength, improve your immune system and promote bone density.

Even those in varying stages of recovery from ailments can experience improved health and faster healing with a water aerobics fitness and exercise routine.

The health benefits of water aerobics for seniors can be incalculable.

The Wonders And Beauty Of Aerobic Exercises

By Fitness And Health Ideas

You are becoming more and more conscious about your physical appearance and you understand that obesity will affect not only your lifestyle and social life but also your total wellbeing.

 Because you are just getting started with your aerobics programme, you might be feeling a bit overwhelmed. Before you engage in any weight loss diet, product or program, make sure that you have a full comprehension of its effects and side effects. There are many ways to work out, and if you can manage a good fun filled workout program you are going to be a much happier and healthy person. It is also true that you need to have a workout routine in which your body is moving fast and your heart and lungs are forced to work harder than when you are at rest. This is called aerobic exercise, and it is something that is very important for you to understand

 Please don’t think you need to start at the top right away. Advanced aerobics is a goal you will need to work towards. This includes running in place and doing a series of movements that you might find very strenuous to start with. Also, it is unsafe to start anywhere other than as a beginner, because you might injure yourself and you may also run into problems. Therefore, you need to start from the beginning so you will obtain the maximum benefit from your fun filled aerobics workout routine.

 Beginning a simple aerobics fun filled program is extremely easy and something that you can start with in your own home. The main point of the exercise is to get your heart, lungs and blood pumping.

 Another great thing to do before beginning an aerobics program is to start walking or jogging on the spot. You can then start moving your arms up and down. The point of aerobics is to get your heart pumping, and the best way to do this is with movements, like jumping jacks, for as many repetitions as you can manage. This is the best way for you to begin your aerobic training, because you are able to work your way up from nothing and you can really get a healthy body as well.

 Music is a good motivator because it adds fun and enjoyment to your aerobic exercise programme. If you are a beginner the following Aerobic exercises could be suitable for you:

 REGULAR RAPID WALKING – is an excellent type of aerobic exercise for you. Fitness And Health Ideas believes you should try and work your way towards doing this simple exercise for up to 45 minutes 5 to 6 times per week.

 REGULAR JOGGING – You can do this simple and easy heart rate accelerator type aerobic exercise almost anywhere without attending a gym or your local workout centre. Walking or jogging on a treadmill in the privacy of your own home can be a huge help and it’s convenient too.

 STAIR CLIMBING – As a beginner you may find stair climbing difficult. The benefits for you are that 15 minutes of stair climbing will burn up the same amount of calories as jogging for 30 minutes, therefore you are not required to do it for long periods of time.

 BICYCLE RIDING – Unlike other physical activities that require strenuous movements you can have so much fun and enjoyment riding your bicycle with your girlfriend, friend or mate.

 DANCING – Another thing that sets aerobic exercise apart is the fact you can have a wonderful time with your partner and friends enjoying the local dance and providing you are prepared to let yourself sweat a bit you are also doing a great cardio and a calorie burning exercise.

 JUMPING ROPE – Aside from conditioning your heart and the lungs once you get into the rhythm you will be zeroing in on your best cardio exercise.

 SWIMMING – When one stands in water at chest level your body is near weightless. The natural buoyancy of water supports the body and relieves the stress on joints, tendons and ligaments. Water’s gentle support enables easy and effortless movements. When you swim you almost complete a full work-out routine because your legs and arms are both moving.

 HULA-HOOPS – As a beginner you can do simple aerobic exercises like hula-hoops almost anywhere and anytime to work your oblique’s which is a big problem for women.

 If you are an absolute beginner, Fitness And Health Ideas recommend that you check with your personal doctor prior to commencing any weight loss, diet or exercise program to make sure it is appropriate for you.

 Fitness And Health Ideas also strongly recommend you take the time to perform warming up and cooling down exercises before and after every exercise session.

 If you are motivated to begin aerobic exercises after reading this article, please contact us and keep us up to date with your progress. We wish you the best of health.

The Role Of Vitamin B3 Niacin (Nicotinic Acid) For Your Healthy Body By Fitness And Health Ideas.

The B vitamin family group consists of 8 with vitamin B3 Niacin the third discovered in 1873.

 Fitness And Health Ideas believes Vitamin B3 Niacin is an essential vitamin for you to have a healthy body, and it is just one of the eight water soluble types of B vitamins.  Nearly all of the B vitamin classes will help the body convert carbohydrates into sugar or glucose, which your body can then burn to produce energy.  Also known as complex B vitamins, B3 Niacin is essential in helping your body break down protein and fat.

 Complex B vitamins also play an important role with maintaining muscle tone within the digestive system tract, along with the health of the skin, nervous system, liver, eyes, hair, and mouth.  Even though a lot of people associate exercise routine with the aspect of muscles and muscle tone, vitamin B3 Niacin is as equally important for you to maintain a  healthy body – if not more important.

 B3 Niacin is also important with getting harmful or toxic chemicals out of your body.  It can also help your body produce different sex and stress related hormones within the adrenal glands, among other parts of the body.  The vitamin is also useful for helping with sexual dysfunction as well.  This can be great news for those who have problems with sexual performance.

 Fitness And Health Ideas also knows that it is very effective in improving your blood circulation, B3 Niacin can also help to reduce “LDL” or bad cholesterol levels found in the blood and increase ”HDL” or good cholesterol.  Even though vitamin B3 Niacin is great for you as a stand- alone supplement, Fitness And Health Ideas advise you should also consume it with foods that contain protein, due to the fact that the body is able to convert the amino acid known as Tryptophan into Niacin.

 The higher doses of B3 Niacin, which are available only through prescription, have been proven to prevent and also improve a variety of different symptoms and ailments.  Due to the high risk of toxicity, you as an individual, should always consult with your doctor first, before you decide to start using higher doses of B3 Niacin.

 •    0-6 months: 2mg
•    7-12 months: 4mg
•    1-3 years: 6mg
•    4-8 years: 8mg
•    9-13 years: 12mg
•    14-18 years: males 16mg; females 14mg
•    19+: males 16mg, females 14mg
•    Pregnant females: 18mg
•    Breastfeeding females: 17mg

* according to the University of Maryland Medical Center, http://www.umm.edu/

 There are also Niacin skin care products that are being developed as well, which contain anti-aging products, helping to treat acne and also aid in the prevention of skin cancer.  A lot of dermatologists expect that these products will become really popular over the coming years.  Even though they are still in their development stages, research has proven them to be very effective when compared to similar types of product studies.

 Fitness And Health Ideas suggest your best sources for vitamin B3 Niacin may include: beef, pork, turkey, chicken breasts, beets, veal, halibut, venison, salmon, tuna, mushrooms, asparagus, romaine lettuce, tomatoes, green peas, broccoli, spinach and peanuts.  You can also get supplements that contain B3 Niacin as well, which can provide your body with the amounts it needs.  This is a very important vitamin, as it does a lot more for your body than you think.  By consuming foods that contain it or taking the proper supplements – you’ll get the correct amount of B vitamins that your body needs to be healthy on a daily basis.

 Some common symptoms of vitamin B3 deficiency may include:

Headache, Depression, Rash in areas exposed to sun, Pellagra (which can lead towards dementia or even death), Swollen Tongue, Vomiting, Canker Sores.

Fitness and Health Ideas believe a healthy diet, moderate exercise and the consumption of vitamin B3, if required, can be beneficial to your well being and longevity.

Fitness and Health Ideas to be precise is here to help you prepare the body for the physical necessities of daily life. Fitness and Health provides strength, flexibility and stamina for the proper functioning of the body.

Your heart is a muscle, or pump, and like every muscle in your body it needs to be exercised to grow and become fit, healthy and strong. Another important part of our body is the spinal cord, because it defines our posture and gives shape to our body. To keep this in good shape it can only be achieved through regular exercises.

All forms of aerobic exercises will strengthen your heart so it will pump more blood with each beat. High stroke volume is beneficial to your muscles which get more efficient at taking the oxygen out of the bloodstream. Your endurance will be greater because your muscles won’t run out of oxygen as quickly. You will be surprised at how good you will feel after a little exercise.

Your heart can circulate more oxygenated blood throughout your body with less effort and great efficiency which results in a slower heart rate. This happens because of an increase in the activity and number of enzymes that transport oxygen out of the bloodstream and into the muscle. Mitochondria inside the muscle increase in number and activity as they are the powerhouse of your cells because they do all the heavy duty work to keep you moving. The average fit and healthy adult heart pumps about 5 litres per minute along with oxygen and many other life sustaining elements circulating through your body.

Some of the benefits you receive from aerobic training include:-

(a)    Increase in heart size (your heart can grow by 20% in size);

(b)   Increase in blood volume;

(c)    decrease in resting heart rate (a good resting heart rate is below 70 bpm);

(d)   an increase in cardiac output due primarily to stroke volume;

(e)   an increase in oxygen capacity;

(f)     a reduction in blood pressure (excellent for reducing heart disease risk);

(g)    improvement in body fat levels (great for figure and health).

Fitness and Health Ideas believe using aerobic training has some excellent benefits for your heart, fitness, health and body.