Posts Tagged ‘Exercise’
Wednesday, July 28th, 2010
Boomers these days are looking to strengthen their heart with regular cardiovascular exercise while avoiding the wear and tear on joints that such exercise can cause. The answer is to look for low-impact exercise that works the heart while at the same time preserving your joints. The American College of Sports Medicine (ACSM) recommends 3-5 days of cardio for about 30-60 minutes. A regular routine of cardio exercise has many benefits, such as weight loss, stronger heart and lungs, increased bone density, reduced stress, and reduced risk of heart disease, some cancers, and depression and anxiety. It also boosts mood, reduces stress, improves the quality of sleep, and increases energy, among other advantages. With so many benefits, no wonder why so many boomers are getting into a regular routine of cardio exercise!
It’s important, however, to choose low-impact exercise which is gentler on the joints, especially if you suffer from arthritis. Low impact doesn’t mean low intensity, though. Low-impact exercise can be quite intense when you increase the energy in your moves. Luckily, there are a variety of low-impact choices available for boomers to choose from.
Tina Turbin
Tags: Advice, Aging, anti-aging, Baby Boomers, cardio exercise, Exercise, Health, low-impact exercise, tina turbin, tips, Women's Health
Posted in Advice, Baby Boomers, Being a Mom, Exercise, Health, Women's Health | No Comments »
Wednesday, June 23rd, 2010
Omega-3 oils reduce your risk of age-related problems, decreasing your chances of developing macular degeneration, the number one cause of blindness in people over the age of sixty-five, Alzheimer’s disease, and dementia. The physical appearance changes that go along with aging are also reduced. Omega-3 oils will return to your skin its natural oils, which the environment, sun, and harsh weather conditions strip away. This results in a glowing complexion. Studies also show a link to increased effectiveness of weight loss programs, probably due to the fact that polyunsaturated fats increase the ability of enzymes to burn fat.
So how much should you take? The American Heart Association (AHA) recommends eating fish twice a week, especially fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon. These are high in EPA and DHA. The AHA also recommends eating tofu and other soybean products and canola, walnut, and flaxseed, and their oils, which contain (LNA), which can become omega-3 fatty acid in the body, but more research is needed in order to establish that there’s cause-and-effect relationship between alpha-linolenic acid and preventing heart disease. On the AHA website, you can find exact recommendations on how much omega-3 oils to eat each day.
As with a many good-for-you supplements, you may not notice changes right away, but within a few weeks, I suspect you’ll start to reap the benefits of an improved complexion, higher endurance, and increased ability to concentrate. In the end, you’re investing not only in your current physical and mental well-being, but also in your future as you age.
Tina Turbin
Tags: Aging, anti-aging, Baby Boomers, diet, Exercise, fish oil, Health, nutrition, omega-3 oils, tina turbin, Women's Health
Posted in Advice, Author, Baby Boomers, Being a Mom, Cooking, Gluten-Free, Health, High Quality of Life, Natural Alternatives, Recipes, Women's Health, Women's Issues | 2 Comments »
Wednesday, May 12th, 2010
This means eating a real breakfast in the morning packed with protein. You may think you’re saving time by skimping on breakfast or you’ll insist that you’re not that hungry in the mornings, but I’m telling you that if you’re missing out on this meal, you’re missing out for the rest of the day on valuable energy. Skipping a meal is like trying to run your car without fuel; it’s totally unworkable. Without enough blood sugar, you won’t be able to think or function clearly, and even if you eat later on, your blood sugar level won’t recover. Nutritional studies show that not getting enough blood sugar in the morning affects you the entire rest of the day. This causes your adrenal glands to go into action, raising the level of the hormone, cortisol. Draining your adrenals and running on cortisol will make you feel exhausted and crave sugar and caffeinated drinks for a quick fix. I recommend eating a little, healthy protein-filled meal every three hours to keep yourself fueled.
Another important aspect of diet is increasing your daily intake of protein. Many women don’t get enough of this nutrient. Protein keeps you energized by sustaining your blood sugar level much longer than carbohydrate-packed foods. It also stimulates dopamine production, a neurotransmitter that keeps you more alert, and keeps your energy up by raising your metabolic rate. Cut out carbohydrate-packed snacks and replace them with healthy proteins like walnuts, almonds, cheese, etc.
Drinking enough water is also an essential way to keep your energy up. Some people often mistake signs of dehydration for fatigue. Your cells need water in order to function at their optimum level, and coffee or diet soda isn’t going to cut it. Tea is often a good idea, but I recommend keeping a water bottle with you and sipping from it all day. You should aim for eight glasses of water daily.
Tina Turbin
Tags: Advice, anti-aging, Baby Boomers, diet, energy, Exercise, Health, nutrition, protein, tina turbin, tina turbin author, Tina Turbin researcher, Tina Turbin writer, vitamins, Women's Health
Posted in Advice, Author, Baby Boomers, Being a Mom, Cooking, Exercise, Gluten-Free, Health, High Quality of Life, Managing Life, Motherhood, Natural Alternatives, Organize, Parents, Recipes, Women's Health, Women's Issues | 3 Comments »
Wednesday, April 21st, 2010
What you gain by exercising on your overall well-being include a variety of advantages—increased relaxation and ability to handle stress, better sleep, a more positive mood, and boosted immune function. What’s more, it decreases your chances of developing serious health conditions, such as osteoporosis and cancer, and can lengthen your life span.
Studies show that overweight women are more likely to develop serious health risks such as heart disease, cancers, and stroke. By using up oxygen and causing the body to burn stored fat, exercise can help you maintain a normal weight. If you go for a four-mile walk four times a way, you’ll burn about 1,600 calories—about half a pound a week. After a year, this amounts to a loss of twelve pounds—twenty-four pounds after a year! Studies estimate that for each pound of muscle you add to your body, you will burn an additional thirty-five to fifty calories per day; an extra five pounds of muscle will burn about 175-250 calories a day, or an extra pound of fat every two to three weeks.
Another healthy benefit of regular exercise is stronger bones. Regular, moderate exercise, in particular weight-bearing exercises, increases bone mass, making bones stronger and making you less likely to develop osteoporosis and arthritis and suffer debilitating accidents such as falling as you age.
Finally, exercise can also help women deal with stress better and improve their mood. Studies show that regular exercise reduces the release of stress hormones and it produces chemical changes which affect your mood, reducing symptoms of depression and other psychological disorders. Research suggests that lower stress levels and a happier mood boosts immune function and lengthens the life span significantly.
It’s important for women to understand the benefits of exercise on their overall physical and mental well-being, and it’s easy to get started on implementing a regular exercise routine!
Tina Turbin
Tags: Advice, Baby Boomers, Exercise, Health, moms, Motherhood, nutrition, tina turbin, tina turbin author, Tina Turbin researcher, Women's Health, women's issues
Posted in Advice, Author, Baby Boomers, Being a Mom, Exercise, Goals, Health, High Quality of Life, Managing Life, Motherhood, Organize, Women's Health, Women's Issues | No Comments »
Wednesday, April 14th, 2010
How can you adopt the healthy lifestyle you know will help you improve your quality of life and increase your longevity? First of all, surround yourself with health-conscious media and people. Subscribe to blogs on women’s health and diet, get a magazine subscription to your favorite fitness and health magazines, and ask your active friends if you can join them in their daily walks. You will find that the more data you learn and the more you surround yourself with positive examples of healthy women, the easier it will be for you to adopt a healthy lifestyle of your own.
You don’t have to start putting sprouts on everything you eat or hit the gym for hour-long workouts every day. The changes you make should be gradual. Get started with one walk a week if you have to, slowly but surely increasing the frequency and speed of your walks. Start collecting healthy, yummy recipes or substituting certain items in your diet for healthier alternatives. For example, prepare turkey burgers instead of beef patties. In time, you’ll find that your diet will be largely changed for the better.
By following these tips and changing your lifestyle for the better, you can help revert the alarming health statistics for U.S. women and improve the quality of life in the present, as well as in your later years!
Tina Turbin
Tags: Advice, Aging, anti-aging, Baby Boomers, Exercise, Goals, Health, healthy lifestyle, helpful tips, lifestyle, nutrition, personal goals, tina turbin author, Tina Turbin researcher, Tina writer, tips, Women's Health
Posted in Advice, Author, Baby Boomers, Being a Mom, Exercise, Goals, Health, High Quality of Life, Managing Life, Motherhood, Organize, Parents, Recipes, Women's Health, Women's Issues | No Comments »
Wednesday, April 7th, 2010
In 2004, the U.S. Center for Disease Control published the top ten leading causes of death in females. As a woman who cares immensely about health issues, especially among women and children, I’m bringing you the top three health concerns. The good news is that many are preventable with a healthy, active lifestyle. So, what are the major risks for women?
The first major risk to women’s health is heart disease, which is responsible for 27.2% of deaths in females. Next up is cancer, which is responsible for 22.0% of deaths in women. Stroke is responsible for 7.5% of deaths in females. Stroke is often associated with men, but it actually kills more women than men each year.
Devastating health conditions seem to be diagnosed suddenly, but in actual fact, women determine their later-life health early on with the habits and lifestyle they choose for themselves in terms of diet, exercise, and stress. If you’re doing everything possible to ensure a healthy future, keep it up! For those of you who need improvement in their lifestyle, the time to make that change is now!
Tina Turbin
Tags: Aging, anti-aging, Baby Boomers, Exercise, Health, health concerns, nutrition, quality of life, tina turbin author, Tina Turbin researcher, Tina Turbin writer, Women's Health
Posted in Advice, Author, Baby Boomers, Being a Mom, Exercise, Gluten-Free, Goals, Health, High Quality of Life, Managing Life, Motherhood, Women's Health, Women's Issues | No Comments »
Wednesday, January 20th, 2010
If you don’t want to hit the gym or purchase equipment for your home, walking is the easiest low-impact exercise. The key to this particular exercise is to challenge yourself to walk faster and faster and also by moving your arms more exaggeratedly as you go. You can also do interval training to increase the challenge, which proves to be an effective calorie burner. This can be done by walking as fast as you can for one minute followed by two minutes of a slower pace for recovery, back and forth, for at least thirty minutes total.
Tina Turbin
Tags: Aging, Baby Boomers, Exercise, Health, tina turbin, tina turbin author, walking, Women's Health, women's issues
Posted in Baby Boomers, Being a Mom, Exercise, Health, High Quality of Life, Managing Life, Motherhood, Natural Alternatives, Parents, Women's Health | 2 Comments »
