5 Ways You Can Stay in Shape After 65

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If you or someone you care for is approaching 65, you’ve probably already noticed some health and wellness changes. However, these changes do not have to result in a substantial decrease in activity. By staying in shape, adults of all ages can keep their energy levels high.

Through these five proven diet and exercise methods, seniors can retain a youthful schedule and stay in shape after 65.

1. Eat Healthy Foods

Much of the work that is done to keep a senior in shape occurs in the kitchen and dining room. There are several key eating habits and healthy foods that a senior should try to work into their life.

Complex carbohydrates, for instance, play a vital role in maintaining an active lifestyle for any adult. These are the foods that store and release energy in a healthy and efficient way.

You’ll want to introduce more whole grains into your diet, especially as a replacement for any simple carbohydrates you are eating, like white bread or junk food. As a rule of thumb: if it is processed, then it isn’t a healthy complex carbohydrate.

This change will bring two benefits that will make staying in shape easier. First, you’ll be cutting out foods that produce extra bodily fat, keeping you in better shape. Second, complex carbohydrates will give you the energy you need to exercise – a must for anyone looking to stay in shape.

2. Supplements

There are also several supplements you should consider consuming. These extra vitamins and minerals will help fine-tune your diet for a healthy lifestyle.

Potassium can be difficult for many older adults to absorb naturally from food in the same way as young people. However, potassium is essential for many different bodily processes. For many of the same reasons, magnesium should be consumed regularly. Omega-3 fatty acids are also highly beneficial to seniors trying to stay in shape after 65 as they can help to slow several types of age-related degradation.

3. Stretching

Ways You Can Stay in Shape

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A regular stretching routine has several benefits for seniors looking to stay in shape. Firstly, it promotes blood flow, which has many health advantages of its own. Second, it loosens muscles and increases flexibility, which is invaluable for injury prevention. Preventing injuries will keep you healthy for our next two tips for staying in shape beyond 65.

Remember, it’s not about the amount of time you take in stretching, it’s about how many times in the day or week you stretch. Stretching more often instead of stretching for longer periods of time will increase flexibility and improve mobility.

4. Cardio

A healthy heart is essential to staying in shape. Even a brief daily walk (around 30 minutes) can do wonders for your health.

Proper heart health prevents heart attacks and other cardiovascular complications. Additionally, a healthy heart increases your energy levels, making it easier to maintain other aspects of your health. 

5. Strength Training

Strength training might seem like a younger person’s exercise; however, many of the same movements are perfect for aging adults. There is also a wide variety of strength training chair exercises for seniors that are safe, simple, and effective. These exercises can be a part of your daily routine anywhere because they only require a chair and maybe a couple of household items.

Additionally, increased skeletal muscle strength can do wonders for anyone experiencing issues with balance or falling.

Parting Thoughts

As you get older, your body is going to need a bit more leeway when working to stay in shape after 65. Older adults are more prone to injury, so be very careful and remember that your safety is the most important thing.

Try not to become frustrated if you don’t see results as fast as you expect. Your body might not be as responsive to exercise and diet as it once was, but you will eventually see the benefits of eating healthy food and exercising.

Author’s Bio:

Joseph Jones has been writing senior care and aging-related articles for years. He got his start while writing for a personal blog before he was offered to work at California Mobility in 2018 as the Content Marketing Manager, creating highly informative guides and health awareness articles for aging adults.

He’s currently contributing to a variety of blogs in the senior health industry in hopes to spread information about taking care of seniors and what to expect in the aging process.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/healthy-aging/in-depth/aging/art-20046070

https://gerontology.usc.edu/resources/infographics/necessity-exercise-physical-activity-and-aging/

https://medlineplus.gov/ency/imagepages/19529.htm

https://medlineplus.gov/potassium.html

https://medlineplus.gov/ency/article/002423.htm

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210907/

https://www.asccare.com/the-benefits-of-stretching-exercises-for-seniors/

https://californiamobility.com/21-chair-exercises-for-seniors-visual-guide/

https://www.verywellfit.com/cardio-exercise-guidelines-for-seniors-1230952

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3885846/

5 Tricks That Will Help You to Lose Weight Easier

Regardless of how much of it you want to lose, trimming your weight is never an easy task. From those biscuits that scream at you every time you open the cupboard to that cold bottle of beer that has been chilling in the fridge all day, there are temptations to be found everywhere. Being busy in life doesn’t help when it comes to sourcing and preparing healthy meals, either. All in all, losing weight is just an incredibly difficult thing to do.

You can make this all-important task an easier one to undertake, though, by simply trying out the five tricks listed below.

Eat slowly

It might sound silly but it’s true, eating slowly can help you lose weight. This doesn’t mean spending hours or drawing out the eating process to the point where your food goes cold. It just means refraining from getting your food finished in 10 minutes, and eating it over a period of 20-30 minutes instead. By doing so, you could save 70 calories per serving.

Ditch the top slice

Bread is a great accompaniment to most dinners — whether it is used to create a makeshift sandwich or whether it’s used for dipping and mopping up sauces, it always does a good job. To make your weight loss easier, though, you should ditch that top slice. Have one slice per meal, and you’ll instantly erase 100 calories.

Use smaller plates

Over the years serving sizes have increased, and plates sizes have followed suit. This means that you could dish up for yourself a perfectly normal and healthy portion, only for it to look small due to the plate it is dished up upon. This could then force you to put more food on your plate which, of course, leads to the consumption of more calories. To combat this easy mistake, simply use smaller platers. With regards to soup, as silly as it may sound, this should entail you opting for a cereal bowl rather than a soup bowl.

Increase fiber intake

Upping your intake of fiber will go a long way in helping you to prevent weight gain. This means doing all you can to add the following to your daily diet:

  • Fruits
  • Vegetables
  • Beans
  • Whole grains

Have your meals prepared for you

Not knowing what to cook or not actually having the time to cook could be a major contributor to your inability to lose weight. For this reason, you should seriously consider having your meals prepared for you. By using a service such as Result Plan, you would be able to have nutritional meals that are tailored to your weight-loss needs sent straight to your door. If this sounds like the missing piece in your bid to lose weight easier, head to www.resultplan.com to find out more about the different programs on offer.

In your bid to lose weight, you should make everything as simple and as easy as possible. By doing that, you’ll find yourself consuming fewer calories per day and you’ll eventually feel much better as a result.

10 Expert Fitness Tips and Strategies Everyone Should Know

Perhaps you have been longing to have a healthy and fit body, and you thus have decided to be aware of your diet, do workouts, and get enough sleep. However, you are not sure if these things alone will bear you the fruits you expect. Here are some expert fitness tips and strategies that you should know:

  1.      Never skip a post workout meal

The recovery meal after your workout is crucial,soyou should never skip it. The notion that eating this meal will undo the calories you have burned is totally wrong. Consuming 10-20 grams of protein and 20-30 grams of carbs up to 30 minutes after your workout helps to refuel your muscles, foster recovery, spike your energy, and develop the leaner physique that you so much desire.

  1.      Avoid being too specific with your fitness goals

Working toward losing an exact number of pounds is not only a lofty goal, but it is also often an unachievable one. Instead, working with a range, such as losing 5 to 8 pounds in 4 weeks, could result in a more successful outcome than if you aim to lose exactly 5 pounds in 4 weeks.

  1.      Finding a fitness partner will help you achieve your goals

Having a workout buddy not only keeps you accountable, but they can also help you stay longer at the gym and thus torch more fat. You are more likely to achieve your goals with rather than without a partner.

  1.      Stick to a workout for two weeks

If you are worried about motivation, change your workout routine every two weeks. According to a study by the University of Florida, trainees who changed their workout after 2 weeks were more likely to adhere to their routine than those who switched whenever they wanted.It emerged that people simply enjoyed variety, while boredom was not the issue.

  1.      Go 2-for-1

While doing high-intensity interval training (HIIT), follow a work-to-rest ratio of 2:1, for example sprint for one minute and rest for 30 seconds. Several recent studies, including that of the Bowling Green State University,have confirmed that this formula increases the chances of better workout results. You could also improve your chances of getting outstanding results by using reliable steroids that you can buy from https://steroids-evolution.com, which is one of the best and most trusted online steroid sellers.

  1.      Focus on quality over quantity

You need to value quality over quantity and thus ensure you do each exercise the right way, instead of incorrectly repeating an exercise many times. For example, it is irrelevant how many pushups you can perform in a minute if you are not doing a single one the right way.

  1.      Connect with your real motivation

To remain on course with your fitness goals, find the real thing that motivates you and you will not skip a day. For example, instead of getting fit to slip into your favorite jeans, you may do so to have healthier and stronger relationships with your loved ones, as you will be better able to take care of yourself.

  1.      Mind your portions

At dinner, forget the measuring scoop and get a standard plate. If you can place food items on the plate without any one touching the other, your portion size is appropriate.

  1.      Make the rope your friend

You may not be aware, but the jump rope is one of the best training tools you are not using. The beauty of the rope is that it is cheap, portable, and you can use it almost anywhere. With the rope, you can burn 200 calories in 20 minutes, enhance your cardiovascular health, and tone the body.

  1.  Focus on achieving daily goals

Although long-term fitness goals are vital, they may make you feel overwhelmed and hopeless.Avoid thinking about how many waistline inches you want to have lost in six months, and instead concentrate on small,everyday successes. For example, have a goal for today—to eat breakfast, drink enough water, and do a workout. With your attention on the present, the future will certainly be successful.

5 Tale-Tale signs you should consult a Nutritionist

A nutritionist is a specialist who not only helps you to find out how food affects you, but also how you can find the best strategy that utilizes food to heal and nourish your body. The specialist discusses with you about your lifestyle and eating habits to get the necessary information that can help him/her to come up with the ideal meal plan for you. Such a program will include the strategies for preparing your food. However, many people do not know when they should visit a nutritionist. To help you, we’ll discuss five signs that suggest you need to see a nutritionist.

     1. When you are struggling with emotional eating

If you find yourself eating a lot of food or binging, know that it’s time to see a nutritionist.  It may be that you are eating the wrong balance of macronutrients. Binge-eating is a severe disorder which if not treated could result in obesity or unwanted weight gain. Such a condition could result in even more compulsive eating with the accompanying feeling of disgust and guilt. A nutritionist can help you create better habits around food. They also know when it’s time to refer you to other specialists like therapists, psychiatrists, or mental health practitioners.

     2. When you’ve been diagnosed with high cholesterol

Though you will be undergoing treatment for high cholesterol, a dietician will be vital since you can reduce your cholesterol through dietary change.  Nutritionists can help you to come up with a food strategy that removes saturated fats from your diet while adding high-fiber diet.

     3. When you plan to get pregnant

If you are planning or already pregnant, you need to work hand-in-hand with a nutritionist. A dietician will help you come up with the best food strategy so that you know what and how to eat before and during your pregnancy. Also, a dietician will be handy with food strategies to show you just how to lose weight after giving birth. Dieticians could also provide meaningful advice on fertility issues as well as balancing of hormones.

     4. Not getting sleep at night

The inability to get sleep at night is reason enough why you should see a nutritionist. Diet may impact on sleep. Diets with nutrients such as magnesium could lead to insomnia. On the other hand nutrients such as tryptophan help the body to produce melatonin, a sleep-inducing hormone. Hence, you had better visit a trained nutritionist to help with your lack of sleep.

     5. Periodic body tune-up

They say prevention is better than cure. And so it’s better to visit a nutritionist more so as you keep growing older. Other instances when you need to talk to a nutritionist would be when you start working on the night shift. The night workers are usually at high risk of being overweight, developing blood pressure as well as diabetes. 

The best way to maintain good health is to have a holistic health strategy. That includes not only being careful of what you eat but also knowing how to prepare food. Consulting a nutritionist Melbourne should be your first step in your endeavor to improve your health.

A Few Things You Can Do to Improve Your Diet

Are you one of those people who makes new year resolutions? Was one of your resolutions this year to improve your diet? Well, we’re almost halfway through the year now and you have done nothing about your diet. Or maybe you tried but gave up barely a week into it. Worry not; all is not lost. The mistake that most people make is thinking that they can make drastic changes to their diets overnight. This is what makes many people give up and go back to their unhealthy eating habits. The changes you make should be small and gradual so that your body adjusts as you go along. This article explains a few simple things you can do to improve your diet.

  • Come up with a meal plan

This is the most effective way to ensure that you stick to your new diet and do not end up eating unhealthy foods because you did not plan in advance. You will also be able to avoid takeout which is almost always unhealthy. Make a meal plan at the beginning of every week. This should include all meals; breakfast, lunch and dinner, as well as any snacks you plan on having between meals. However, the snacks should be healthy. For instance, you can be sure to get healthier with a green drink in place of a soda or processed juice. Note that skipping meals is not a good weight loss strategy.

  • Try and make your meals as colorful as possible

The more colorful your food is, the more nutrients it contains and therefore the healthier it is. Include different fruits and vegetables in order to get those vitamins that you need. Colorful food is also more appetizing and tastier, and you will be looking forward to it and not dreading it.

  • Reduce your sodium intake

Too much salt is not good for your health. Try your best to reduce the amount of sodium you take in a day. You can start by avoiding adding raw salt to food. This will help to regulate your blood pressure and also reduce your cravings for sweet things which are not good for your health.

  • Have dates instead of sugar

Sugar is packed with calories that will counter your weight loss efforts. Have dates instead of sugar. They will satisfy your sweet tooth without affecting your blood sugar levels. Dates are also rich in potassium which helps in cell metabolism.

  • Plan your cheat days

There are days when no matter how hard you try, you cannot resist that pizza or ice cream. Plan for your cheat meals so as to keep track of your calories and keep the cravings under control.

  • Make your meals tasty

If your meals are boring and tasteless, you can easily give up on your diet. To avoid this, make your meals tasty so that you look forward to them and not dread them. Look for fun recipes you can try online in order to make your meals more exciting.

How Chiropractic Care Can Reduce Migraines

Are you too suffering from Migraines? According to a study published by Migraine Research Foundation, one in every four American house has a migraine patient in it. A migraine is a very frustrating disease which, no matter what you do, never seems to be going away, ever. If you have already tried all the other alternatives like avoiding the triggers, following specific sleep patterns etc. it is about time you should seek chiropractic care.

Yes, it is right; many studies suggest that small misalignment or subluxation cause migraines in the spin.  As all know chiropractic care focuses on the spin area solely. So, know why chiropractic care is the third most popular reason behind Americans visiting a chiropractor.

Reduces the severity of headaches

Chiropractic care or adjustments are known to tame the severity as well as the frequency of migraine headache attacks. The chiropractic care adjustments can serve a person with common migraines miraculously. The chiropractic adjustments can also help you straighten your postural issues and muscle tensions which may trigger a migraine attack.

Instant relief

People suffering from severe common migraines, after seeking chiropractic help make claims that the adjustments helped in shutting calming down the intensity of headaches, as low as 90%. Most of the people who have never before tried a chiropractic adjustment may feel a bit tired after the first adjustment. The best way to compliment the adjustment is to rest a lot, drink plenty of water and to get an eight-hour sleep per day.

If you have more whats and hows related chiropractics in your mind, you can always a repudiated site like Echiro Practor for further, more detailed information on the subject.

Stretching not stuffing medicines

Everyone knows the side effects of western, modern day medication. People are rejecting the medication of the west more than ever. In such times chiropractic adjustments can step up as a real hero. The reason behind more and more people is choosing chiropractics over western medication are that it focuses on muscle relaxing and stretching of muscles. The prescription of western medication has very less to do in this case, hence, no bad after effects.

Home therapy

The best thing about chiropractic adjustments is that it works for a long time and you, yourself is very much involved in it. The patient is assigned specific follow-up tasks to do at home for the better results. These tasks usually include heat treatment and cold therapy, mild stretching exercises, massages, strengthening exercises etc.

Special diets

Just like any other medical practice, a patient is required to follow a strict diet during and after a few months of the healing process. Some foods are known for increasing various types of muscle tensions, so your chiropractor will assign you a particular diet which you must follow strictly for better results.

Ending words

Chiropractics have helped many people fight off the migraine monkey off their backs, in last many years. It is an utterly perfect natural and scientifically proven way of reducing pain, releasing tension from the human body. So, why suffer, when there is a cure? If you need more information on migraines and healthcare and taking care of yourself in general, visit http://cpoe.org/ to find out more details and get your health back in order.

Top Tips for Shredding Fat

Has your workout taken a back seat during the winter months? Are you stuck on a weight loss plateau and struggling to get rid of stubborn belly fat? Perhaps you want to tone up in time for a family occasion, or have just booked your summer vacation. When it comes to shredding fat, a low calorie or crash diet won’t give you lasting results. In fact, using dangerous or quick fix methods could even see you regain the weight that you lose, with a few kilos more to boot. So, if you are looking to tone down and lose stubborn body fat, then keep these tips to hand.

Shake up your diet

Remember your body is your temple, so it needs the right kind of fuel to function and work properly. You might be working out every day, but if you don’t consume the right kind of fats and food then all your good intentions are going to waste. First and foremost, your diet could be letting you down. If you are not much of a cook, or fancy having a nutritionist plan and prepare your meals for you, then consider Keto Meal Delivery. The Keto diet soon puts your body into its ultimate fat-burning state, plus you can still eat a huge range of food groups too.

Eat more protein

Believe it or not, if you want to lose weight, then you need to up what you eat. Protein acts as the building blocks for muscle, and it also keeps you feeling fuller for longer. Now you don’t have to eat chicken during every mealtime, but consider introducing a special protein shake, organic meats, cashews and pistachios or even sashimi into your diet.

Lift heavier weights

Yes really, lifting heavier weights will help improve muscle tone and definition, and can help you lose fat too. If you are looking to slim down, then you can’t just rely on cardio alone. As with any exercise, if you are new to weightlifting then be sure to get some expert advice from a trainer or any qualified professional at your local gym.

Refuel and hydrate

Finally, you need to consider when, how and what you eat to make sure that you keep your metabolism ticking over. Eating smaller meals throughout the day, rather than a heavy meal at night, will help keep you feeling fuller. It’s also incredibly important that you keep hydrated too. Water is the best, free fat-burning fuel available to you, helping keep your entire body hydrated and ensuring that your liver continues to work. If you are dehydrated, then you could also risk damaging your joints and muscles. There’s no better reason to eat and drink up.

If you are struggling to shred fat and slim down, then make sure you eat little and often and keep the water handy. Make sure that you choose a diet that suits your workout routine and keep it protein-packed. Finally, shake up your workout and lift heavier weights.