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8 Easy Steps To Better Physical Fitness

Better Physical Fitness

Incorporating physical fitness and improving your overall well-being doesn't have to be complicated. Picking one specific goal to work on each week is a relatively painless way to get motivated and get moving. Below is a list of eight ways to make a healthier you. It's recommended that you take just one step per each week - so consider it an eight week fitness training plan.

The Best Workout for Weight Loss

Workout for Weight Loss

The benefits of habitual daily exercise are tremendous on different levels. Regular daily exercise will help you shred fat and maintain a healthy weight by increasing your metabolism and utilizing caloric storage. Find out which workouts are better for weight loss.

Easy and Effective Home Workouts

Home Workout Equipment

Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club membership not realizing that for the same amount of money (or even less) they can create a very effective gym right in their own home.

Exercise and Physical Fitness Activities: Necessary for the Health and Well-Being of Older Adults

The 2008 Physical Activity Guidelines for Americans advice older adults to have at least 75 minutes of vigorous physical activities or 150 minutes of moderate-intensity exercises per week. However, national surveys conducted in the past 20 years have shown that physical activity among older adults is on a decline. What's more, most people over the age of 60 are experiencing difficulties carrying out simple activities.

Physical inactivity is becoming a worldwide concern. Lack of exercise has been greatly linked to a wide range of diseases and health problems including diabetes, obesity, cancer and heart disease. But because of the nature of studies examining exercise habits, it is not clear until now whether active people exercise because they are healthy or because exercising makes them healthier. A 2010 longitudinal study published in the Journal of Biomedical Science found that older people who added exercise in their lifestyle had fewer hospital visits and lower mortality rates than those who remained inactive.

How Exercise Benefits Older Adults

Not only does exercise lengthen people’s life. It also makes it more possible for them to carry out daily routines that require physical strength and energy, like grocery shopping, house cleaning, laundry work, getting up from a low seat, etc. Even moderate physical activities have been found to help seniors maintain their ability to do house chores and engage in recreational activities. Regular exercise has also been shown to slow down ageing. The "fountain of youth" doesn’t really exist. It is a product of self-care, proper diet, healthy lifestyle and most of all – physical activity. You may attend barre workshop also from your nearest Pilates sports center.

Getting Started with Exercise

It doesn't matter if you’re 30, 40 or 60 – it’s never too late to start exercising and reap it’s amazing health benefits. However, there are a few things you need to know before you get started. If you have been sedentary all your life, beginning to exercise can be a real challenge as you will start with most probably weak muscles and low stamina. The good thing is that there are plenty of ways to boost your strength. One of which is taking whey protein supplements. These supplements are a great source of protein – which is something you need when you exercise. Protein feeds your muscles, enabling you to perform more intense physical activities. Consuming whey protein supplements is a very convenient way for older adults to meet their daily protein requirements, especially if you have eating problems or you are not allowed to eat or can’t eat enough of certain foods that are unfortunately high in protein.

Still, you want to make sure you are shopping for quality whey protein supplements. A lot of supplements are not being regulated by the Food and Drug Administration. According to the U.S. Anti-Doping Agency, some of whey protein supplements may contain ingredients not listed on their packaging labels and these may include prohibited substances.

Along with taking supplements, you don’t want to overdo your body when exercising. You might want to start with less intense physical activities like fast walking and gardening and then slowly increase it. Talk to your doctor if you have health problems that might affect or be affected with your exercise program. Join gym, Pilates and yoga is also advisable.

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The Happy Health Benefits of Playing Golf

Some people think of golf as an old man's game, probably because a lot of seniors like to play it for leisure and a big chunk of private golf course members comprise of the older generation. However, it is not always the case. In fact, Catherine Zeta Jones is a fan of the sport, being an avid golfer who loves to play at least twice a week at the golf course which is situated next to her house in Bermuda. For those who don't think that golf is a sport worth trying, perhaps these happy health benefits will convince you.

Exercise

For people who hate going to the gym, playing golf will allow them to have fun and at the same provide them with the exercise they need to be fit and healthy. However, one game is not enough. It should be on a regular basis just like how exercise should be. For the average golf player, playing golf will allow you to do a lot of walking, which will be good for your heart and lungs. Anything you do that will make you work up even a little bit of sweat and make you just slightly short of breath will do wonders for your cardiovascular system in the long run. Even just playing golf once a week will take you between four to eight miles with the amount of walking you do per golf session.

Endorphins

Exercise releases endorphins and because golf is exercise, you can expect to be in a great mood after a game because of the release of these natural mood enhancing hormones into your bloodstream. You don’t need to play with rigid perfection as the likes of Tiger Woods. Just a fun round of golf with friends will help make you feel better especially if you had a lousy day. Another factor that will contribute to your good mood is strolling in the open air and the vivid green of the golf course you are playing on. When endorphins are released as you are playing golf, the less stressed you will be.

Cholesterol Reduction

Golf can be a slow game, which sometimes makes people assume that you won’t burn as much calories as other forms of exercise or sports. You shouldn't underestimate the power of this endurance sport. Just a single game can help an individual burn as much as a thousand calories. It’s a fantastic way to burn off all that excess fat and stay in shape while having fun. When you play golf, it gets your blood flowing and your heart pumping, making it a great option for cardiovascular exercise.

Confidence Booster

Golf is a game that requires intense concentration. You need to train your mind to become focused during the game. The more focused you become, the better your game will be and every success that you achieve will in turn fuel your self confidence. Whether or not you are a pro player or just a casual weekend golfer, the success that comes with winning a game is always a great boost to your belief in yourself.

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Indoor Cycling Classes - The Top Do's and Don'ts

cycling for beginner

Indoor cycling classes are becoming one of the most popular ways to increase your fitness level in a fun, motivational environment. In order to get the most from your class, we've assembled this handy list of do's and don'ts...

6 Reasons You Should Be Dancing Instead (Even at Your Age)

By Jamie Benson

I know. I totally get it. You work too much. You're getting up too early, eating lunch at your desk, and getting home too late for any extra-curricular excursions. Maybe you have kids. THEY are you're life now. You would feel silly taking dance seriously at your age. You're body hurts already. You're too fat, too lazy, too burdened with too many responsibilities. It's just too much, too hard, too crazy, too scary. You, and much of the modern world, suffer from The Terrible Toos. Even I, as a dancer, suffer (daily) from this affliction and, after 19 years of dancing (yikes), still fall prey to the intimidation of taking a dance class. Maybe you always wanted to try it. Maybe you loved it as a child but thought it was only for children. Regardless, read on to discover how dance can replace your physical and psychological burdens with pure joy

1.) You STILL Have a Body. Use it or Loose it.

Dance, like other active forms of movement, will give your body a longer shelf life. Isn't that what we all want? Don't take my word for it. In his Laws of Motion, Sir Isaac Newton declared that a body in motion remains in motion. Have you ever been surprised by how much you can get done if you just keep moving throughout the day? Or, how hard it is to muster the energy to be effective when you've been on the couch for a bunch of hours? Your daily movement choices create a sort of momentum for your life. Besides being a more accomplished person, the heightened circulation your body gains from cardiovascular movement, like dance, can help flush inflamed cells from your system. For instance, I have a touch of osteoarthritis in my back that dissipates every time I do hip isolations. I mean, can you have more fun confronting arthritis with sexy hip moves? The answer to that question is no. Yes, of course each body has it's own limitations. Be careful with yourself, but keep moving, keep moving.

2.) Dance Cures the "Working Out is No Fun" Syndrome.

Dance is liberating (if you allow it to be). Working out is a chore. Dance can make you feel beautiful and powerful. Watching yourself slave away through the eyes of a gym mirror can be a waking nightmare. I don't think I'm the only one that experiences this.

3.) Dance is Better then Prescription Drugs.

Yes, I typed that. In modern society, the human animal's "fight or flight" instinct has morphed from a physical to psychological experience. You're less likely to be fleeing from a physical threat then you are to be scared to death that a creditor will call or because you think your boss may fire you or this or that and so on. When we inevitably get stressed, our body chemically makes no distinction between internal and external threats. There is a complex cascade of over 30 stress hormones, such as adrenaline, noradrenaline and cortisol, tormenting your body every time you argue with a loved one or any of the innumerable things we're all stressing out about every day.

Dancing can naturally give your body some relief from the quiet torture you're putting yourself through due to the magic of Oxytocin and Dopamine. Oxytocin, otherwise known as the "bonding hormone" or "love drug", is a phenomenal anti-depressant, sexual stimulant, and is even sometimes used to heal wounds through it's anti-inflammatory properties. Dopamine is an important part of your brain's reward system. It can commonly be associated with the gratification one feels during sex, or a great meal. It also helps to activate the learning centers of our brains, increasing cognitive functioning. If that wasn't enough, any form of exercise can reduce blood pressure, relax muscles, and increase your metabolism, which can burn up all those stress hormones eating away at you right now. How many of us either will have to, or already do, buy drugs to accomplish these things? Dance it out people. Dance it out.

4.) You Can Get Your Dance-Fix Super Cheap.

Believe it our not, dance is happening where you live. There are free dance events, donation based classes, weddings, nightclubs, and friends who need partners for their Tango Meetup group… something. Hell, my mother use to create playlists of her favorite songs, lock herself in her bedroom twice a week, and dance until that playlist played out. And if you can afford to "reward" yourself (that's a dopamine reference in case you missed it) once in a while, take classes from your local dance school. I'm sure they need the dollars so you'll be doing a good deed for yourself and your community.

5.) Dance Makes You More Interesting.

You will surprise and delight people at dinner parties and get-togethers because you dance. Dance is fun. They make popular television shows about people who dance. And you're even more exotic and interesting if you dance as an adult. It supplies you with a hint of intrigue. It's cool to meet a doctor, sure, but what if that doctor was compelled to dance in his or her spare time? I want to meet that person. I've also found both the topic and physical experience of dance to be infectious. You may even inspire new dance buddies (you trendsetter you).

6.) Dancing as an Adult is All Fun and No Pressure

Life is tough. Dance, as a profession, is harder. The beauty about dancing for fun at a later age is you get all of the fun without the pressure of perhaps one day becoming a professional dancer. The fun can sometimes be lost if you only study at a young age.


About Author: Jamie Benson. Jamie Benson, proclaimed as "one of the strongest, hottest contemporary dancers of his generation" by L.A. Times critic Lewis Segal, is a dancer, choreographer & Alumnus of Cornish College of Art. Heralded as "Chaplin-like” by Backstage West, Benson first garnered attention originating the role of “Eldon” in LATC’s Ovation award-winning Shag with a Twist. Benson performed in the film Rent, McDonald's Mario Art commercial, on T.V. series Dance360 & in the Rudy Perez Ensemble. Jamie Benson currently performs with RedWall Dance Theatre & Bardos Ballet Theater. Benson's choreographic work has been presented at Luckman Fine Arts complex, Highways Performance Space, the Bootleg Theater and Triskelion as well as featured in the New York and LA Times. Jamie Benson has instructed at Gold's Gym, Fancy Feet Studio, the Pasadena Academy & Spoke the Hub. Benson recently led over 300 people in NYC & Portland, Oregon in the line dance event Le-Grand-Continental. 

 
This year, he co-founded a dance collective for amateur NYC dancers, lovingly referred to as the Shakedown (#DefyYourCouch). Benson's mission as a dance personality is to expand the audience for dance beyond the dance community alone. For more, visit jamiebenson.com.

Photo Credit: Shakedown Dance Collective Photo By Tara Godvin

 

 

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