Health & Fitness Tips
by Tracy Boardman
A Practical Plan for Healthy Living
Tips On Walking For Improved Health & Wellbeing
A Practical Plan for Healthy Living
We know from extensive research that genes account for only about a third of the problems associated with aging. The other two-thirds are attributed to lifestyle choices-something that's well within your control. When you take the right steps, many of the illnesses of age (including arthritis, diabetes, heart disease, cancer, and osteoporosis) can often be prevented until very late in life.
1. Get Moving
The single most potent antidote to aging: Exercise. It's free and anyone can do it. Physical exercise slows the erosion of muscle strength... maintains better cardiovascular and respiratory function...limits the risk of developing diabetes and many other health related illnesses and helps prevent osteoporosis. Exercise also facilitates digestion, promotes efficient bowl function, reduces insomnia, and prevents depression. An effective exercise routine should include endurance training (such as walking, running, cycling), as well as two or three strength training sessions a week using weights, along with stretching.
2. Don't smoke!!!
A pack-a-day smoker is four times more likely to develop congestive heart failure than a non-smoker. But it's never too late to quit. Five years after stopping, ex-smokers have about the same risk of developing heart disease as someone who never smoked. Quitting also lowers the risk of stroke, cancer, and emphysema.
3. Follow a healthy diet
A diet rich in fruits and vegetables may cut in half the risk of colorectal cancer and reduces the risk of heart disease and diabetes. It also decreases problems like Diverticulosis and constipation. Eat at least five servings of fruits and vegetables a day. Switching to a low fat diet can reduce total cholesterol and produce small but significant declines in blood pressure. Reduce body fat to 30% or less of total calories and keep daily cholesterol intake under 300mg.
4. Use supplements wisely
While a sound diet can theoretically provide all the vitamins and minerals you need, older adults may end up deficient in vitamins B6 and B12, folic acid, vitamin D and calcium. A standard multivitamin fills most of these gaps but women especially should also take a calcium supplement to meet the daily need (1500 mg). Vitamin E supplements may help limit the harmful effects of oxygen free-radicals associated with aging.
5. Drink enough water
Virtually all chemical processes in the body take place in water or use it as part of the reaction. Older adults are prone to dehydration, especially in warm weather. Drink several glasses of water or other clear fluids daily.
6. Reduce stress
Studies show that stress and anxiety impair the immune system and make it difficult to lose weight. Take time for yourself, read a book, take a walk along the beach, mediate or listen to some relaxation music.
Tips On Walking For Improved Health & Wellbeing
Exercise does not have to be inside a gymnasium, why not head outdoors and start a walking program. If you are a beginner, start with 30 minutes each time then add 2 minutes per week until you get up to 45 minutes. Walking for at least 30 minutes a day, 5 or more days a week is recommended.
Use these tips to keep you on track:
- During your walks, you should be able to maintain a conversation. If
you're breathing too lightly, increase your pace. If you can't catch your breath, slow it down.
- Walk around the local area after lunch or dedicate 15 minutes to
walking up and down stairs. Climbing is an excellent way to strengthen
your heart.
- At night, trade a half hour of TV for a brisk stroll around the block. Take a friend with you for company or get the whole family involved.
Once you have reached 45 minutes of walking and you have no injuries (ex. back or knee problems) introduce light jogging intervals 1 minute jog, 1 minute walk. This will increase the amount of calories you burn in each session.
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