Don't fool yourself exercise works.

HATE GOING TO THE GYM? Who doesn’t? It gets old pretty quick. There are soooo many benefits that you really have to stop and think about all of the great things exercise can do for you. As we grow older we need regular exercise the most to keep our bones and joints moving and to keep our minds alert.

Check out 20 health benefits that exercise can provide for you!
Exercise can…

•    Increase your level of muscular strength and endurance

•    Improve your looks physically.

•    Improve your body’s ability to use oxygen ( fitness)

•    Maintain your resting metabolic rate in order to prevent weight gain

•    Increase your stamina.

•    Provide protection against injury

•    Improve balance and coordination

•    Help you lose fat and extra weight.

•    Increase your level of muscular strength and endurance

•    Increase bone  density to prevent osteoporosis

•    Lower  heart rate and blood pressure

•    Lower Body Mass Index (BMI)

•    Reduce triglycerides,bad (LDL), raises good  (HDL)

•    Enhance sexual desire and performance

•    Reduce risk of heart disease and stroke

•    Reduce the risk of developing certain types of cancer

•    Increase insulin sensitivity — prevents Type 2 diabetes

•    Reduce  anxiety and helps you manage stress

•    Improve the immune system function

•    Improve your self-esteem and  confidence

•    Help you sleep better and improve your mood. ( exercise relaxes you.)

www.ediets.com is where I found these 20 health benefits.

These are all wonderful thoughts to keep in mind when the urge to skip your routine is stronger than your will to exercise.

Chuck and I are striving for 10,000 steps a day (walking) on the days we do not go to the gym. On the days we go we walk to and from.  10,000 is about 5 miles a day.  More on walking next time I blog.

Take care and get out there and improve your health!!!

Chuckngayle

Baby boomers and older seniors are hitting gyms and health clubs at a record rate. According to the International Health, Racquet and Sportsclub Association,” the number of health club members over 55 grew by 343% from 1987-2003, while the number of members in the 35-54 age group increased by 180%.” Don’t let the tools of fitness scare you or intimidate you such as exercise bikes, elliptical machines, treadmills, free weights and exercise balls.  We live in a community for people over 55.  We have a great gym here in Siena with several trainers that work with seniors to plan a program tailored for the capabilities of each individual. They also teach seniors how to use the machines safely. We have people in our gym in their 80s and 90s.  The best part is everyone is a baby boomer or older senior.  It is a known fact that seniors prefer to exercise alone or with people their own age. Our gym justifies that statement because it is always busy and no one feels intimidated or out of place.

Some of the safest and easiest exercises for seniors are walking, swimming and water aerobics. These activities have less impact on the joints. Another good activity for seniors is riding a stationary bike. It improves the strength in the thighs and does not require balance.

Walking is probably one of the easiest ways to begin an exercise plan. Almost every magazine or article you pick up has an article about walking. Walking is very popular in our community. It is also the simplest way to get exercise.  All you need is a pair of sneakers or good walking shoes and a sidewalk or path.  If you don’t have time for long exercise sessions you can walk in 10 minute sessions four times a day and still gain the same health benefits as a daily 40 or 60 minute walk.  Just remember little strolls can yield big results.  Walking to music, with a friend or even your dog will blast fat, boost your energy and tone your body every step of the way. You can burn more than 250 calories an hour just by walking around your neighborhood, local park, golf course or mall. The farther you walk, the better your mood, walking perks you up and makes you feel good. Exercise like this boosts energy levels and triggers the release of dopamine, a feel-good chemical. If you are suffering from aches and pains from arthritis, or every day wear and tear on the joints, walking has been proven to reduce these pains, banish fatigue and even strengthen your legs for better balance.

Prevention Magazine December 2007, has a short article titled “3 Tips for a Healthier Walk”. They are as follows:
1.    “Count your steps with a pedometer.  Aim to take 3,000 steps or more within 30 minutes or 1,000 in 10 minute bouts.
2.     Use a 1 minute benchmark. Strive to hit 100 steps or more in 1 minute and hold that pace.
3.    Track your laps. Try to walk a mile in 20 minutes or less.”

“A fast stride may mean living longer.  Adults in their 70s who could walk a quarter of a mile in 5 minutes were 30% less likely to die in the next 5 years compared with their peers who took 6 minutes to walk the same distance”, revealed a National Institutes of Health Study.

Moral of the story is to maximize your walk and go for speed. This will also bring your heart rate up and give you energy to last the whole day.  It is important to be consistent, choose a walking routine that fits your lifestyle and ability level, but most important, get walking!  Vary your walking pace, by alternating 3 minutes of strolling with 3 minutes at a fast, breathless pace. This will help keep your heart, lungs and joints young and maximize age-defying benefits.

The following is a simple walking plan designed by Mark Fenton, author of the new book “ The Complete Guide To Walking, New and Revised; For Health, Weight Loss, and Fitness” (Lyon Press).

“Choose one of these 15 minute walks 3 days a week and complete it twice daily, either all at once or at two different times. If it is too challenging at first, do two moderate 15-minute walks each day until you feel more fit.  Be sure to do 5 minutes of easy walking to warm up and also to cool down after each walk.”

“WALK 1.   Alternate brisk and moderate walking for 15 minutes.

WALK 2.   Alternate moderate walking, brisk walking and jogging for 40 seconds each; that is one cycle. Do 3 cycles, walk slowly for 3 minutes and then do 3 more cycles.

WALK 3.   Walk briskly uphill for 2 minutes. Walk back down the hill at a moderate or easy pace.  Now repeat this walking uphill for 3 minutes and then 2 minutes.”

These are just a few ideas to get you started. You may have some ideas of your own.  I started walking about 5 years ago when I moved to Las Vegas.  I walked 3 times a week for an hour with a walking group. I have since graduated to the gym and riding my bike. I loved walking and still do. I am a young and energetic 68 year old woman. I not only lost some weight and built up my fitness level, but I met some super people as well. Walking is only one way to get the exercise you need to extend your life and be healthy.  It is, as I mentioned before, the simplest and easiest way to get started on a fitness plan.

Make no mistake you need to find an exercise program that you will stick to, one that matches your abilities and expectations as well as one you will enjoy. Start slowly, build up endurance and work toward a specific goal. If you have medical problems that preclude certain types of activities, eliminate them as choices for your exercise plan. Low impact exercise may be just right for you where a more high impact exercise like running may work if you are already relatively fit.  There are even programs for those that are of limited mobility, or perhaps confined to a wheelchair. You can sit and be fit at the same time.  We found that music helps distract us from some of the boredom and routine of exercise. We added our favorite music and singers to our iPods to match our workout routines.  Time just flies by. We see people reading on the stationary bikes and treadmill and many are plugged into the TV stations for news, entertainment and soap operas. Sometimes just meditating, perhaps while swimming laps or walking, is all you need to relax and enjoy the exercise time.

[youtube]http://www.youtube.com/watch?v=1580-Cv-DHg[/youtube]

I hope you are motivated to begin your exercise program today. Here’s one more idea to try this year.  Plan an active vacation.  Learn a new sport or go walking or biking in a new and beautiful area.

Remember to take water with you when you exercise. A good guideline is to drink 8 ounces about every 15 minutes. Your body needs to stay hydrated when you exercise. An easy way to calculate how much water you need each day is to divide your weight by 2 and use that as the number of ounces you need each day.  I weigh 115 pounds, therefore, I would need 57.5 ounces of water each day.

Before implementing any changes in your physical activity consult with your doctor. Counsel from your doctor will help you to choose the  most appropriate types of exercise for your age and physical condition. Fitness varies from person to person. Fitness is influenced by many factors; sex, age, heredity, exercise, and nutrition. You have the power and ability within you to take charge of your fitness through exercise and a healthy diet.

Happy Walking Folks!

Chuck and Gayle

Exercise can help you take charge of your health and maintain the level of fitness necessary for an active, independent lifestyle. Regular exercise and physical activity are very important to the health of older people. Not exercising is risky business. In fact, once you pass the ripe old age of 25, your total body strength decreases by about 4% every ten years. By 30 bone mass has peaked and you begin to lose it at the rate of 1-2% a year after that. At age 40 muscles begin to shrink. In order to combat the loss of muscle strength and bring back endurance and flexibility it is important to engage in regular physical exercise. It is indeed one of the best anti- aging secrets for both men and women by far.
An intriguing study on physical activity and anti-aging, conducted by the University of Nevada Las Vegas adult exercise program, found that there was a dramatic decrease in factors associated with aging compared to the normal population that does not exercise. Many of the studies show, bones get denser, muscles get stronger, and joints become more flexible.

We know for a fact that getting started is the hardest part of keeping fit and planning an exercise program. However, studies show that even moderate daily exercise will help slow down the aging process and reduce the risk of heart attacks and disease up to 50%. That knowledge in itself should get you up off the couch and moving. It is never too late to start looking and feeling better with an exercise program designed specifically for you. It is also never too late to start an exercise program. You will reap the benefits no matter what your age. The goal for all of us should be, “Active For Life”.

Exercise does not have to be a chore or boring. If you think of exercise that way, challenge yourself to think differently, make it an enjoyable pastime. You are more likely to make a lifelong commitment to fitness if you shift your thinking and begin your program with something you enjoy. Walking, biking, jogging, swimming, dancing of any kind, kayaking and skiing, just to mention a few, are all great fun and terrific aerobic exercises.  Tai chi, pilates and stability ball techniques improve balance, strength, flexibility and range of motion. Recognize the fact that regular physical activity can provide more than just physical benefits. It is a way to keep you actively engaged in the world doing things you love to do. Feeling involved in this way, connecting with others and being passionate about things will help you live a longer and healthier life!  People who wake up in the morning with a motivating purpose (something fun to do or a reason to live) age better than those who don’t.
Senior citizens and baby boomers are well aware of the importance of exercise, yet 85% do not exercise on a regular basis. Fact is, the more fit you are in your 30s and 40s, the easier it will be to maintain your fitness in your 60s and 70s. Regular activity will actually keep you young, in every cell of your body, perhaps even a decade younger than your sedentary peers. Anyone who exercises daily sidesteps heart disease (in most cases) and will live nearly 4 years longer than inactive people. Exercise truly is a fountain of youth and a way to extend your life.

Carol Bollinger pointed out in her article, “The Fitness Formula “for Prevention Magazine in October 2007 the many ways regular exercise benefits your health. “Count the ways: In study after study, regular workouts have been proven to insulate you from heart disease, cancer, Alzheimer’s, stroke and diabetes. Exercise lowers blood pressure, reduces body fat, raises “good “ cholesterol, lowers “bad” cholesterol, improves blood flow, keeps intestines and the colon healthy, and regulates key hormones.” Four important cornerstones of age prevention should be part of your ultimate anti-aging exercise plan.  In order to reap the benefits for your health and add years to your life you should include; consistent cardio, intense intervals, weight training and Yoga.

Your body is meant for movement, and just like an automobile, it needs to be used to keep working properly and functioning at its best and healthiest.  Treat your body right, have fun doing it, and you will unlock the key to anti-aging.  You cannot stop getting older but you can keep yourself from prematurely aging. Take care of your body,
keep it functioning correctly despite your age.  Any activity is better than none, some are much better than others.  Get up, get moving and never stop trying. Exercise keeps you young in many ways; it boosts your mood, helps you fall asleep, burns up calories and helps control your appetite, it firms up sagging muscles and boosts your libido to energize your sex life.

[youtube]http://uk.youtube.com/watch?v=JvomWcK4lRU[/youtube]

The time to start is NOW, you will be surprised at what
your body can do!
Happy Anti-Aging Everyone!

ChucknGayle

Take walking, for instance. If you are in good shape, you might include short bursts of jogging into your regular walk. If you are less fit, you might alternate faster walking periods into your leisurely walking pace. Walk 5 minutes leisurely and fast for 1 minute. Repeating this cycle for 15 or 20 minutes.

There are many benefits to interval training. The more vigorously you exercise the more calories you will burn.  As your cardiovascular fitness improves you will be able to exercise longer and with more intensity. Exercise will not seem so boring and the time will seem to fly by.  No special equipment is necessary, you simply modify your current fitness routine. At first it is very demanding. If you are just a beginner take it slow and build up to a more intense routine.

Think of intensity on a scale of 1-10.  1 would be standing still, 5 a light jog or walk and 10 running or walking really really fast.  For fitness training keep your higher intensity bursts around 2-5 minutes in duration and your lower-intensity periods at 2-5 minutes. You can systematically raise and lower your intensity levels ( 5 minutes of steady walking, 1 minute of jogging and repeat for 15 minutes) or alternate more randomly. You might also change speed, incline or some other variable to help increase the intensity.

It is important to warm up before you start your intervals and to cool down when you are finished. My warm up is a ride on my bike to the gym which takes about 15 minutes.  Yours could be a light jog, a short walk or 5 minutes of stretching. Don’t be discouraged if you fatigue easily at first. Set yourself a short time period at first and build up to a comfortable period for your interval workouts. I found that alternating with intensity bursts of 30-45 seconds at first, helped me to build to 2 minute bursts.  Start with 5- 6 intervals and gradually work up to 10 or 15.  30 minutes total time is a great workout, 3 days a week. It may take several weeks or months to build up to 30 minutes depending on your fitness level. Your body will let you know when you are ready to go all out or increase the intensity.

The type of exercise you choose is really up to you.  You might choose to run, walk, or ride a bike outside.  At the gym you can choose the treadmill, elliptical, stationary bike or stairmaster. It is the short bursts of intensity and longer rest intervals  that you control. The short bursts of intensity are all out, go for it bursts. The rest intervals are about 50% of those bursts.

There are many ways to make your workout an interval training workout. Take the treadmill for instance.  Try changing an interval every minute as you increase the pace for 7 minutes.
Minute 1- 2.5 speed
Minute 2- 2.7 speed
Minute 3- 2.9 speed
Minute 4- 3.1 speed
Minute 5- 3.3 speed
Minute 6- 3.5 speed
Minute 7- 3.7 speed
MInute 8- Start at Minute 1 again .  3 sets of this will give you 21 minutes of great exercise.
For variety and adding intensity, you may want to increase the incline along with your speed or increase the speed to start and end with a light jog. I do 4 minutes of continuous walking 1 minute of jogging for 30 minutes.  I increase my speed and incline in intervals of 4 minutes and every fifth minute I jog for 1 minute. This is a great workout for me.
Minute 1-4       3.1 speed 0 incline
Minute 5-         5.0 speed 0 Incline
Minute 6-9       3.2 speed 1.0 incline
Minute 10        5.1 speed 1.0 incline
Minute 11-14  3.3 speed  2.0 incline
Minute 15        5.2 speed  2.0 incline
An easy way to begin interval workouts is to start out at a steady pace for 5 minutes and then go as fast as you can for 30 seconds or 1 minute, bring the pace down again for  a few minutes until you are ready to go as fast as you can again.  The more you vary your pace and intensity level, the more you excite your muscles and burn up calories. It is fun to change your routine and challenge your body.  It really does jazz up the routine and keeps it interesting. You don’t want your body to get too acclimated at a steady pace, keep it guessing and you will see great results. Research shows that interval training workouts are superior to aerobic exercise for weight loss.

[youtube]http://www.youtube.com/watch?v=haSljTB1wZM[/youtube]

To avoid injury to your muscles, tendons or bones, start slowly. If you think you are over doing it, slow down. It is important that you build up your stamina, especially if you are not used to exercising. Warm ups and cool downs are very important. Your body needs to be ready to accept a more strenuous routine.

Interval workouts are not appropriate if you have a chronic health problem or haven’t been exercising regularly. Like most things it is best to consult your doctor before trying any type of interval training.

Ready to JAZZ it up?  Go for it, you may really be surprised at the results!

Happy Anti-Aging Everyone!

Chuck and Gayle