The 6 Myths About Exercise and Aging. Fitness is ageless. Whatever your age is, it makes a difference in how you feel and move, helps you keep those numbers down (like your weight, cholesterol, or blood pressure) that your doctor keeps bringing up, and can even brighten your mood.
You win when you’re active, no matter what your age. But it doesn’t always feel like that, especially if you’ve been on the sidelines for a while.
Don’t fall for one of these false ideas about exercise and aging! Get the facts so that you can get back out there.
1. “I’m too old.”
Not moving speeds up the aging process and is much riskier to your health. People who are inactive are twice as likely to develop heart disease. They require more doctor visits and need more
medications. If you’ve been inactive for a long time, start slowly with a low-impact aerobic (pool aerobics) exercising which will raise your heart rate.
The American Heart Association recommends 150 minutes a week of aerobic exercise and two days per week of strength training for overall heart health. If a half-hour a day sounds too complicated, think smaller. A 10-minute walk would be a good start.
If there was an activity that you enjoyed doing while you were younger (such as, tennis or volleyball), try to find a way to get back to doing it.
2. “I’ll hurt myself.”
You won’t if you work within your limits and know what you’re doing. Talk to your doctor first, before beginning an exercise program. He or she will tell you which activities to try and which ones to avoid. After you get started, work with an exercise coach who will show you exactly what to do. That way, you won’t hurt yourself.
Remember, you will be less likely to get injured the more physically fit you are. Try doing things like yoga and tai chi to contribute to improving your balance, and it may help you avoid falls in your
everyday life. Strength training also helps, which you can do with hand-held weights, machines at a gym, or even using your body weight (think pushups and lunges).
3. “My heart isn’t strong enough.”
Exercise helps strengthen your heart rather than put it at risk when done regularly. Physical activity can be as simple as mowing the lawn or taking a brisk walk. That’s enough to help increase your blood circulation and lower your cholesterol levels, and it can brighten your mood.
4. “It cost too much.”
It can cost a small fortune for a gym membership or exercise equipment. To get fit, you don’t have to pay a dime. Go for a brisk walk or take a jog. Spend an hour gardening or any favorite activity that gets you moving.
If the weather is bad outside, use what’s available around your home. Get yourself some resistance bands to use indoors for strength training.
You can also use your body weight (for planks or pushups). If your house has stairs, you can walk up and down the stairs. If you’d like to invest in exercise equipment, try looking for slightly used exercise equipment at local yard sales.
There are many resources to stay fit if you want to attend group classes or some further instruction. Most gyms offer discounts to seniors, and some health plans cover membership for individual fitness programs such as Silver Sneakers.
Also, check out your community resources. Some local parks may have essential exercise equipment, and even some places of worship offer fitness classes free of charge.
5. “I can’t move like I used to.”
Don’t judge what you can do today to what you did in the past. That was then; this is now. You can start at your own pace and still benefit. It’s not about running as fast as you use to or when you were in your 20s.
A study by Yale University found that seniors who walked just 20 minutes a day had a lower risk of mobility disability after two years than those seniors who did not walk 20 minutes a day.
Embrace exercise and aging as a tool to keep you mentally and physically sharp in the years to come instead of looking back at what you used to do.
6. “I can’t find anyone to exercise with.”
You can join a walking or gardening club. Check with your local community center or YMCA to see what free or affordable training classes they offer. Look for opportunities to connect with people who enjoy the same activities as you do. You’ll be able to find someone.
In Conclusion to 6 Myths about Exercise and Aging
Once you start talking about your active lifestyle, you might be interested in learning that there are people around you who you can exercise with together. They are already working to get fit. Maybe you can encourage someone in your life to get moving so you’ll have someone you can work out together. If you get moving, everything else like finding a workout buddy will fall into place.
I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments on exercise and aging, your questions and the sharing of ideas.
Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
BodyCraft XPress Pro Strength Training System. The home gym that changed an industry. A whole new category of home gyms was created by this innovative system as it was the very first ever to incorporate Adjustable Cable Arms.
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BodyCraft is well known for its large home gyms. The company also manufactures smaller gyms like the BodyCraft Xpress Pro. It’s has a single 200-pound weight stack and makes an ideal workout companion for one person.
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22 Easy Weight Loss Tips. I’m going to start by telling you something that may surprise you. You can officially stop counting calories or obsess over calories at all! The media has fooled us into thinking we need lots and lots of carbohydrates if we follow the food pyramid. In response, America has loaded up on the processed carbs and packed on the pounds. Even so-called “health foods” are not what our bodies recognize as proper nutrition or fuel.
And forget fat-free (loaded with sugar and starchy refined carbs instead) and sugar-free! This stuff is poison and fat storing fuel. Forget fast and convenient diet foods!
They take years off your life by stroking the fires of inflammation which leads to obesity, heart disease, cancer and diabetes to name just a few things, not to mention screwing up your body’s metabolism and making it increasingly difficult to lose fat from your frame.
If you want healthy and clean “diet food” pick up a raw apple, some unprocessed nuts, some (nitrate and corn syrup free) grass-fed beef jerky, and nibble away to your heart’s content. We need to get back to real food and eating lean like our ancestors.
So if your ready to read these 22 Easy Weight Loss Tips let’s get started below with Tip #1:
Tip No. 1: Drink plenty of water or other calorie-free beverages.
Before you tear into that bag of potato chips, drink a glass of water first. People sometimes confuse thirst with hunger, so you can end up eating extra calories when an ice-cold glass of water is all you needed. If plain water doesn’t cut it, try drinking flavored sparkling water or brewing a cup of fruit-infused herbal tea.
Tip No. 2: Be choosy about nighttime snacks.
Mindless eating occurs most frequently after dinner when you finally sit down and relax. Snacking in front of the TV is one of the easiest ways to throw your diet off course. Either close down the kitchen after a certain hour or allow yourself a low-calorie snack, like a 100-calorie pack of cookies or a half-cup scoop of low-fat ice cream.
Tip No. 3: Enjoy your favorite foods.
Instead of cutting out your favorite foods altogether, be a slim shopper. Buy one fresh bakery cookie instead of a box, or a small portion of candy from the bulk bins instead of a whole bag. You can still enjoy your favorite foods — the key is moderation.
Tip No. 4: Eat several mini-meals during the day.
If you eat fewer calories than you burn, you’ll lose weight. But when you’re hungry all the time, eating fewer calories can be a challenge. “Studies show people who eat 4-5 meals or snacks per day are better able to control their appetite and weight,” says obesity researcher Rebecca Reeves, D.Ph., RD. She recommends dividing your daily calories into smaller meals or snacks and enjoying most of them earlier in the day — dinner should be the last time you eat.
Tip No. 5: Eat protein at every meal.
Protein is the ultimate fill-me-up food — it’s more satisfying than carbs or fats and keeps you feeling full for longer. It also helps preserve muscle mass and encourages fat burning. So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.
Easy Weight Loss Tips No. 6: Spice it up.
Add spices or chilies to your food for a flavor boost that can help you feel satisfied. “Food with flavor will stimulate your taste buds and be more satisfying so that you won’t eat as much,” says American Dietetic Association spokeswoman Malena Perdomo, RD. When you need something sweet, suck on a red-hot fireball candy. It’s sweet, spicy, and low in calories.
Tip No. 7: Stock your kitchen with healthy, convenient foods.
Having ready-to-eat snacks and meals-in-minutes on handsets you up for success. You’ll be less likely to hit the drive-through or order a pizza if you can throw together a healthy meal in five or 10 minutes. Here are some essentials to keep on hand: frozen vegetables, whole-grain pasta, reduced-fat cheese, canned tomatoes, canned beans, pre-cooked grilled chicken breast, whole grain tortillas or pitas, and bags of salad greens.
Tip No. 8: Order children’s portions at restaurants.
Ordering a child-size entrée is an excellent way to cut calories and keep your portions reasonable. It’s become such a popular trend that most servers won’t bat an eye when you order off the kids’ menu. Another trick is to use smaller plates. It helps to make the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Tip No. 9: Swap a cup of pasta for a cup of vegetables.
Just by eating less pasta or bread and more veggies, you could lose a dress or pants size in a year, says Cynthia Sass, RD, a spokeswoman for the American Dietetic Association.
Easy Weight Loss Tips No. 10: Always eat breakfast.
It seems like a natural diet win: Skip breakfast, and you’ll lose weight. Many studies show the opposite can be true. Not eating breakfast can make you hungry later, leading to too much nibbling and binge eating at lunch and dinner. To lose weight — and keep it off — always make time for a healthy morning meal, like high-fiber cereal, low-fat milk, and fruit.
Tip No. 11: Include fiber in your diet.
Fiber aids digestion prevents constipation and lowers cholesterol — and can help with weight loss. Most Americans get only half the fiber they need. To reap fiber’s benefits, most women should get about 25 grams daily, while men need about 38 grams — or 14 grams per 1,000 calories. Good fiber sources include oatmeal, beans, whole grain foods, nuts, and most fruits and vegetables.
Tip No. 12: Clean the cupboards of fattening foods.
If you have chips in the pantry and ice cream in the freezer, you’re making weight loss harder than it has to be. Reduce temptation by purging the cupboards of fattening foods. Want an occasional treat? Ensure that you have to leave the house to get it — preferably by walking.
Tip No. 13: Lose weight slowly.
If you’re losing weight but not as fast as you’d like, don’t get discouraged. Dropping pounds takes time, just like gaining them did. Experts suggest setting a realistic weight loss goal of about one to two pounds a week. If you set your expectations too high, you may give up when you don’t lose weight fast enough. Remember, you start seeing health benefits when you’ve lost just 5%-10% of your body weight.
Easy Weight Loss Tips No. 14: Weigh yourself once a week.
People who weigh themselves regularly tend to have more weight loss success. But most experts suggest weighing yourself only once a week, so you’re not derailed by daily fluctuations. When you weigh yourself, follow these tips: Weigh yourself at the same time of day, on the same day of the week, on the same scale, and in the same clothes.
Tip No. 15: Get enough sleep.
When you’re sleep deprived, your body overproduces the appetite-stimulating hormone ghrelin but under-produces the hormone leptin, which tells you when you’re full. Getting enough sleep may make you feel rested and complete and keep you from doing unnecessary snacking.
Easy Weight Loss Tips No. 16: Understand portion sizes.
We’re so used to super-sizing when we eat out that it’s easy to carry that mindset home. To right-size, your diet, use a kitchen scale and measuring cups to measure your meals for a week or two. Use smaller plates and glasses to downsize your portions. Split restaurant servings in half — making two meals out of one big one. Portion out snack meals instead of eating them directly from the container.
Tip No. 17: Eat more fruits and vegetables.
The best “diet” is one where you get to eat more food, not less. If you eat more fruits and vegetables, you shouldn’t feel as hungry because these nutrient-rich foods are also high in fiber and water, which can give you a feeling of fullness. Snacking can be a good thing as long as you choose smart snacks.
Easy Weight Loss Tips No. 18: Limit alcohol to weekends.
Alcohol contains empty calories: a five-ounce glass of wine has 125, a bottle of beer about 153. Because our bodies don’t require those calories, they can get converted into fat. If you enjoy an occasional drink, consider a compromise. Enjoy your favorite alcoholic beverage on weekends only, with just one glass for women per day, two for men.
Tip No. 19: Chew sugarless gum.
The next time you want to grab a fattening snack, reach for some sugar-free gum instead. Chewing some types of gum gives you fresh breath and can also help manage hunger, control snack cravings, and aid in weight loss. (Keep in mind, however, that excess sorbitol, sugar alcohol sometimes used in low-calorie gums, can have a laxative effect on some people.) Although gum might make you eat less, it doesn’t mean you can stop eating right. A proper diet and exercise are still necessary.
Tip No. 20: Keep a food diary.
A simple pen and paper can dramatically boost your weight loss. Studies show the act of writing down what you eat and drink tends to make you more aware of what, when, and how much you’re consuming — leading you to take in fewer calories ultimately. One study found that people who kept a food diary six days a week lost about twice as much as those who only kept a diary one day a week or less.
Tip No. 21: Celebrate success (but not with food).
You lost five pounds this month and walked every other day? Time to celebrate! Rewarding weight loss success actually can encourage more progress, so revel in your achievements. Buy a CD, take in a movie, and set a prize for the next milestone. Just don’t celebrate with a dessert or deep dish pizza.
Easy Weight Loss Tips No. 22: Get help from family and friends.
Getting support can help you reach your weight loss goals. So tell family and friends about your efforts to lead a healthy lifestyle. Maybe they’ll join you in exercising, eating right, and losing weight. When you feel like giving up, they’ll help you, keep you honest, and cheer you on — making the whole experience a lot easier.
I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.
Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
Our Body-Solid StrengthTech EXM2500S Home Gym Review. You don’t need to be an expert to understand why leading consumer reports rave about the Body-Solid StrengthTech. This home gym option gives you a perfect mix of functionality and affordability.
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Green Star Juicer Elite GSE5000 extractors have been around for quite a long time. As a matter of fact, the first-ever twin gear juicer was a Green Star. There are several fine Green Star juicers out right now, including the model 1000, 2000 and 3000, but the twin gear Green Star Juicer Elite GSE5000 is the best of the bunch.
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