Breathe!

Breath is essential for survival, and breathing the first and most basic activity we learn. On average, we breathe 22,000 times a day, and how we breathe is crucial to good health and longevity. The deeper, slower and smoother we breathe, the more prana (life-force) we provide to the physiology. Deep breathing forces us to slow down and relax, helping over the long-term to fight the effects of stress.

From the perspective of modern science as well, more oxygen to the blood, brain and mucles helps elevate energy levels and maximize mental performance. But because of sheer lack of attention to this most basic of functions and the multiple stressors we are bombarded with all day long, few of us remember to breathe deeply or correctly. We take quick shallow breaths hurriedly, often through the mouth instead of the nose, as we rush about our daily activities. It’s time to re-learn how to breathe for health and longevity.

Pranayama is a traditional series of breathing exercises often taught with yoga. If you can, find a good yoga instructor to instruct you in this ancient science of breathing for health. Even if you do not learn pranayama, stay attentive to how you breathe, and you will automatically start to breathe deeper and slower. It is also good to set aside some times during the day for aware breathing - as upon awaking, before going to bed, before workouts, before and during meditation etc. Deep breathing before bed can hasten sleep and improve the quality of sleep. Breathing deeper before exercising helps enhance energy levels and increase the output from your workouts. During times of pressure, sit down and breathe deeply before you respond.

Drink water

The elixir of life is the second most important ingredient for well-being, and again, one that is often overlooked by many of us. Water is essential not only for re-hydration but also forms the basis of good blood, dewy skin and healthy body tissues. Every cell in your body, as well as the space between cells, every tissue and every organ needs water.

From the perspective of modern science as well, drinking about one-half of your weight in fluid ounces of water each day is essential for health. While Ayurvedic healers do not specify a blanket quantity, they recommend using your urine as a guide to whether you need to drink more water - if your urine is not clear or it looks too concentrated, you need more water. Inadequate water can cause headaches and grogginess and more severe dehydration has even more serious health repercussions. As we grow older, our body’s thirst signals become weaker, and it is then even more important to remember to drink enough water through the day.

While we need to drink a lot of water through the day, it’s important to sip the water over time rather than gulp down large quantities at a time. Do not drink too much water just before or during a meal. Ayurvedic healers also recommend spice teas - water boiled with therapeutic spices for added health benefit. Also, remember that it’s important to drink water-milk, caffeinated and alcoholic drinks do not count. Fruits and vegetables with high water content, fruit and vegetable juices and clear soups suited to your constitution are helpful, but it is also important to drink just plain pure water each day. Make sure the water you drink is pure; have your drinking water tested for purity and use a good filter.

Eat Right

This is an exhortation Ayurvedic healers never tire of voicing over and over again. The right kind and quantity of food is so important that it is accorded an even higher status than medicine in Ayurveda. ‘Annaha brahmaha’ goes the Ayurvedic saying  - Food is divine. Eating inappropriate foods or following poor eating routines and habits not only have short-term repercussions on energy levels, mental clarity and emotional well-being, they also seriously damage health and well-being over the long-term sometimes causing irreversible damage to the physiology and shortening our life-span.

Ayurvedic healers do not have a one-size-fits-all approach to diet and nutrition. Your dietary needs are unique to you, and you have to develop the diet that is ideal for you over time. There are general guidelines for food choices for people with more or less of each of the three doshas - vata, pitta and kapha -in their prakriti (original constitution) and vikriti (current state of the doshas), but within these general guidelines you can choose what works best for you. Listen to your physiology carefully and it will guide you to the foods that enhance not just your physical but also mental and emotional balance. Whatever your food choices, eat pure, fresh, whole, natural foods.

Follow a good eating routine. Do not take short-cuts with your meals, sandwiching them between other activities. Treat mealtimes as sacred. Prepare and cook your food with loving care and attention and eat in silence or in a harmonious atmosphere. Prepared lovingly and eaten with gratitude and reverence, the food will turn to ojas in your system - the substance that Ayurveda defines as the essence of life and the finest product of the eating and digestion process.

Sleep

Another basic for health and longevity, sleep is becoming a rare commodity for many in our frenetic, 24/7 society. According to Ayurveda as well as modern science, sleep is essential for our minds and bodies to recharge and prepare for the next day.

Lack of sleep impairs the digestion, contributes to ama accumulation, clouds the brain and places greater demands on every part of the physiology with each passing day. Modern science has linked sleep deprivation to elevated blood pressure, obesity and depression.

Ayurveda does not prescribe eight hours of sleep each night for everyone. You have to determine the sleep quota that is adequate for you to function at peak levels by monitoring your sleep and activity levels over a period of time. Times of extra pressure need to be compensated with extra sleep time.

The quality of sleep is as important as the quantity of sleep you get. Ayurveda defines the most productive sleep as occurring when the mind, the charioteer of the senses, is completely disengaged from the senses. Sleep obtained in the earlier part of the night is more productive, so go to bed early, definitely before 10 pm, and arise early, before 6 am. Aromatherapy, a soothing cup of herbal tea, deep breathing and a bedtime lower limb massage can all help you fall asleep easier and enjoy a deeper, more restful quality of sleep. Abhyanga, the daily Ayurvedic massage, is also helpful for promoting a better quality of sleep.

Exercise

Just as good quality sleep at night is essential to help the physiology recharge, adequate levels of physical and mental activity during the day are important for well-being and longevity. The Ayurvedic daily routine encompasses both physical exercise and mental activity, and the view of modern science as well is that the admonition - use it or lose it - is equally valid for your muscles as it is for your brain.

As with diet and sleep, Ayurvedic healers recommend structuring an exercise program that is ideal for your needs. If you are trying to balance Kapha dosha, for instance, you would choose more robust forms of exercise such as aerobics, singles tennis or long-distance jogging. If you are trying to keep Pitta in balance, swimming in summer and skiing in winter might be options to investigate. Walking and yoga are universally beneficial because they can be tailored to individual needs, and convenient because they need no special equipment, can be done alone and everyday.

Exercise early in the day for increased energy levels during the day and ease of falling asleep at night. Do not exercise on an empty stomach or just after a meal. Do not exercise to the point of pain or exhaustion. Moderation in exercise is the key to balance.

To stay in shape mentally, make lifelong learning an integral part of life. Travel, enjoy new experiences, read, do puzzles, or take up a new hobby or project to keep the mind sharp and alert. Gardening, music, teaching and volunteering are examples of activities that can be mentally enriching and emotionally and spiritually rewarding. If your work involves intense mental activity, stay recharged by taking frequent short breaks to breathe deeply, stretch or drink some water.

Meditate

Take thirty minutes each day to recharge body, mind, senses, heart and spirit with meditation. Research shows that meditation helps enhance your ability to manage stress, it promotes mental clarity and emotional balance and does wonders for physical health from promoting good sleep to reducing hypertension.

Meditation can be done in the morning or the evening or both morning and evening. Meditate in a silent, serene atmosphere, in a room free of clutter or amid nature. Sit erect, facing east or north, and start with a few minutes of aware breathing before beginning your meditation. After your meditation, take a few minutes to rest quietly before resuming your daily routine. The aroma of pure sandalwood and Ayurvedic herbs such as Brahmi can help enhance the quality of your meditation.

by Shreelata Suresh

Shreelata Suresh is a yoga instructor from the Bay Area, and she writes on yoga and Ayurveda for different publications. To subscribe to free newsletters on Ayurveda, or for more information, please visit http://www.ayurbalance.com.

Disclaimer:
Information provided in this article is for the sole purpose of imparting education on Ayurveda and is not intended to diagnose, treat, cure or prevent any disease. If you have a medical condition, please consult your physician.

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Don’t think that our bones are rigid. In fact, they’re not only strong, but also flexible. That’s how gymnasts are able to bend their bodies to seemingly impossible shapes without breaking their bones!

Osteoporosis - Because bone is living tissue, it is constantly reacting to the stress human activities put on it. With the right exercise and training, you can bend your bones to unbelievable angles too.

A bone consists of a combination of collagen and mineral crystals comprising calcium and phosphate. This collagen matrix allows bone to expand and contract without breaking. In other words, your bones will respond and become stronger to resist the force that regular exercise puts on it. Similarly, if you are physically inactive, your bones get weaker and more frail, exposing them to greater risk of fracture.

Hey, lazy bones, get up and work out!

It’s a weight thing

Osteoporosis - Any exercise that requires you to carry your weight and go against gravity can help you improve or maintain bone mass. The strain of carrying your weight and the push and pull of your muscles will stimulate bone formation, thus making it stronger.

High-impact, weight-bearing exercises are the most effective for building strong bones, but do them only if you don’t have low bone mass or osteoporosis.

Exercise is meant to build bone, not break it. Activities like running, jumping, hiking, and dancing, and playing sports like tennis and badminton constitute high-impact weight-bearing exercises.

On the other hand, low-impact weight-bearing exercises like walking and low-impact aerobics are more suitable for those who want to build strong bones but cannot do high impact exercises. You can also do resistance training and strengthening exercises like lifting weights or doing push-ups.

Be safe, however, by consulting your doctor or personal trainer first to avoid hurting yourself.

For the elderly, fall-related fractures can be debilitating. Up to 20% of those suffering from a hip fracture die within a year while two thirds of those who survive are disabled. Precautionary measures need to be taken to prevent this from happening.

Besides making sure that your house and surroundings are free from fall risks, you must also take steps to improve improve your balance and posture through exercise. Doing tai chi or yoga can give you better balance, posture, and coordination, which in turn can help prevent falls.

Everybody can do it

Exercise for healthy bone can be tailored to suit every life stage and need. Exercise can help build healthy bone during childhood and maintain bone health during adulthood. Older people who exercise regularly can strengthen their bones and reduce their risk of fracture.

So no matter what age you are, or what physical condition you are in, you can find an exercise that benefits you.

Although non-weightbearing exercises can have cardiovascular benefits and are good for building muscles, they are not necessarily as effective as weight bearing ones. So if we’re talking about good bone health, then any activity that places a load on your bones is the way to go.

It is, however, dangerous to exercise without knowing your limits. Too much exercise can cause stress fractures and joint damage. Some exercises may even cause falls and so increase your risk of fractures. Those with osteoporosis and the elderly can put themselves at greater risk of fractures if they start off a rigorous exercise regime without consulting a doctor or physician.

Every exercise should be tailored to suit your needs and abilities. Approximately 30 minutes of exercise on most days of the week is generally recommended, but if you have low bone mass, are over the age of 50, or osteoporotic, you should seek professional advice before starting an exercise routine.

Be wary of common exercise pitfalls like laziness or time constraints. Exercise can be incorporated in your daily lives to suit your needs and lifestyle so it doesn’t have to be a chore. Be creative and make sure you enjoy doing it. That way, you will be more likely to continue doing it instead of putting in a half-hearted effort.

Building healthy bone is a life-long commitment and physical activity can go a long way in helping you achieve it. Whether you’re at home, work, or school, you can incorporate exercise to suit your lifestyles. In the end, what matters is that you get moving and that you enjoy the benefits for life.

Working out

There are many ways to incorporate exercise into daily life. Here are some suggestions:

At work

• Use the stairs instead of the lift.
• Walk more by going to the restroom on the floor above you and take the stairs.
• Park a little further from your office so you can walk more.
• Go offline and deliver documents to colleagues by hand instead of by email.
• Walk instead of driving when going out for lunch.

At home

• Use the stairs instead of the lift if you live in an apartment complex.
• Carry your laundry basket up and down the stairs.
• March in place whenever you’re stuck with doing chores such as washing the dishes or doing the laundry.
• Do some jumping jacks while watching television.
• Turn on some music and dance!
• Walk up and down the stairs as a form of exercise.

At school

• Use the restroom on a different level, or at the other end of your building.
• Earn brownie points while building strong bones by helping your teachers carry their things.
• Walk around school instead of sitting around while waiting for the first bell to ring.

The Star/Asia News Network

This article was contributed by the Osteoporosis Awareness Society of Kuala Lumpur as part of its Healthy Bone For Life programme and supported by educational grants from Fonterra Brands (Malaysia) Sdn Bhd and Rottapharm Madaus.

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By Irwan Lee

A study by the Stanford University School of Medicine in 1984 lead by James Fries, MD and his team of research colleagues enlisted 538 runners, all at the age of 50 and above, and a similar group of non-runners shows that running reduce the risk not only of heart disease, but also delay cancer, neurological diseases such as Alzheimer’s and other illnesses.

Every year, the participants completed questionnaires about their personal lives, including their ability to perform everyday activities such as walking, dressing and grooming, getting up from a chair and gripping various objects. Their running patterns have been documented through the years as well.
“Not only did running delay disability, but the gap between runners’ and non-runners’ abilities got bigger with time, we did not expect this,” Fries said. “The health benefits of exercise are greater than we thought.”

Fries were surprised the gap between runners and non-runners continues to widen even as his subjects entered their ninth decade of life. These might probably due to runners had greater lean body mass and healthier habits in general, he said.

After 19 years of study, only 15% of the runners had died, from any cause, compared to 34% of the group of non-runners. As expected, the rate of death due to cardiovascular disease was even lower in the runners group and the runners group also suffered fewer disabilities, had a longer span of active life, had fewer deaths caused by cancer, infection, and neurological disease and reduced their risk of dying early by 50 percent compared to those who were inactive.

“The longevity effect was big. It surprised us,” says Dr. James Fries, co-author of the Stanford study. “But the even bigger difference was morbidity rate — your overall quality of life.” Running and other weight-bearing exercises like vigorous walking and using an elliptical machine work to strengthen your bones, tendons and muscles. They also help you reduce your risk of America’s biggest killer, heart disease.

Running is most likely the oldest form of exercise. As we all know running burns calories, increases lower-body bone density, and improves the aerobic and cardio-vascular systems. At least 30 minutes of running might produce some positive effects on the body. Quite an impressive physical activity as it simply involves a rapidly placing one foot in front of the other.

Here are the amazing facts about running that will most likely to make you want to jog:

1. Running burns calories hence it’s a great way to lose extra weight.
2. Running is a great cardio-vascular exercise that will keep your heart strong and healthy. Jogging reduces the risk of heart attack by strengthening the heart and lowering blood pressure.
3. Running if done regularly, according to Mayo Clinic, can ease symptoms of depression and anxiety.
4. A study research performed in Japan, Nihon Fukushi University in Handa showed that jogging increase mental sharpness.
5. Running improves coordination and makes you more alert.
6. Running makes you happier. While running the body released a hormone known as endorphins that create a sense of euphoria.
7. Running is linked to the growth of brain cells and can decrease memory loss in elderly people and delay the onset or progression of some neurodegenerative diseases such as Alzheimer’s disease.
8. Running strengthens bones to prevent osteoporosis in women and also strengthens muscles to prevent muscle and bone loss which often occur with age in men and women. The earlier you start it the more beneficial it will be for you.
9. Running does not kill your joints. Research showed that people who ran regularly and who didn’t run had the same risks of developing osteoarthritis. In fact osteoarthritis often occurs in overweight people and avid runners definitely do not have problems with being overweight.
10. Running prevents and helps fight the early stages of dangerous diseases such as diabetes, breast cancer and hypertension.
11. Regular running has amazing anti-aging benefits. It reduce the risks of fatal diseases in elderly people by 50% and it increased the quality of life by 16 years as indicated by the research at Stanford University Medical Center.
12. Running increases your self-esteem and inner sense of confidence. Some people become more self-confident when they set a goal and then accomplish it, such as run for a marathon or run 6 miles every day.
13. Running and vigorous exercise, combined with healthy diet and not smoking, can improve a man’s sexual state by up to 10 years and decrease the risk of impotence.

We know we won’t live forever. But as long as we are of sound mind and body, most of us would like to stick around for as long as we can. Cheat on your diet, and you will for sure subtract your precious time. But more and more evidence shows that simple tasks like exercising may not only add years to your life but also delay the onset of disabilities in your golden years.

So don’t be afraid to keep moving. Consider going for a 30-45 minutes run/exercise daily, 3 to 4 times per week is sufficient to receive the benefits not only adding your quality of life but also prevent diseases and help you live longer — maybe even up to 100!

When danger comes people say, “Run for your life”. Now you know you can literally run for your life! Now it is time to get your running shoes on and start moving.
Keep it balanced!

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By Vince DelMonte

While some individuals are strictly interested in obtaining muscle for aesthetics, for most people, this isn’t an interest. Instead, you’re more interested in knowing what health benefits weight lifting will have for you…

Far too many people overlook the many health and fitness benefits that weight training has to offer, and because of this, experience problems down the road with their body such as decreased bone density, a slowed metabolic rate, increased stress levels and other negative consequences that are associated with constant stress.

Increased Bone Density

Weight Lifting, being one of the best weight bearing exercises you can do, will increase your bone density and help ward off osteoporosis or stress fractures in the future.

Many people think running is the best exercise for increasing bone density, but this isn’t necessarily true. If the truth is told, running actually promotes muscle breakdown in the body, while weight lifting, being an anabolic process, helps to promote the building of tissues.

Therefore, weight lifting is going to be much better at preserving your bone mass, not to mention it’s far less impact than going for an hour run.

Decreased Frequency of Injuries

When you strength train, not only are your muscles going to get stronger, but you’ll also work the ligaments and tendons that are connecting bones, muscles, and other tissues, thus reducing the chance they become injured when participating in other physical activities.

If you’ve ever been injured, you know just how frustrating this can be. In about 80% of all injury cases, the injury is a direct result of a tendon, ligament, or muscle not being strong enough when a stressful force is applied.

Since weight training will really hit all those deep tendons and ligaments, it’s the best injury prevention out there.

Reduction of Health Related Risks

Numerous studies have demonstrated that regular weight training can have a positive effect on health by showing reductions in the rate of insulin resistance, blood pressure, diabetes, heart disease, and even cancer.

If you couple a solid weight training program then with a well-thought out diet, you’ll be putting your best foot forward at warding off these chronic problems

Prevention of Fat Gain

The more you weight lift, the higher your metabolism will be, thus the more food you can eat while maintaining your weight.  If that isn’t good news for your future and the fight against body fat, I’m not sure what is.

Now,  with all of this said, one big problem many people run into is the thinking pattern that using a muscle building program will make you big and bulky.

This is most certainly not the case.

Let’s look at an analogy to gain an understanding of this.

Pretend you have two teams and each are going to try and build a house using the exact same building technique.

One team is given 10,000 bricks to construct this house, and the second team is given only 1,000 bricks.

Who’s going to build the bigger house?

The choice should be obvious – team one since they have more bricks to build it with.

Now, think of those bricks as being the calories you put into your body.  Unless you’re supplying enough calories, you aren’t going to build really big muscles.  This is precisely what makes bodybuilders look like bodybuilders.

It’s not just about the way they train, but more about the way they eat (if you’ve ever had a teenage son in the growing process in your house, you likely know just how much food must be consumed when growing at rapid rates).

Whether it’s growing in height during puberty or trying to build bigger muscles later on, calories must be supplied for this growth process to take place.

You can’t build a house out of nothing.  Likewise, you can workout all you want, but if those building blocks – in the form of amino acids, carbohydrates, and dietary fats are not there, you aren’t going to see too much muscle growth.

So, don’t get caught thinking that just because you add Weight Lifting to your workouts, you’re going to develop large bulky muscles.  If you control your diet, this simply will not happen.

So, hopefully it is clear now that just because you’re weight lifting, it does not mean you will end up with bulky muscles as a result.  Many people make this incorrect assumption – but it really is the diet that makes all the difference in how this weight lifting will shape your body.

When you make the decision to work with me using my 6-Pack Ab Quest program, I’ll take you through the weight lifting and ab techniques that will provide maximum results with minimal effort on your part (why spend more time in the gym than you have to?), as well as provide you with meal plans that are custom designed to ensure you get the best results from your training without the muscle bulk – in fact, the plans are formulated to help you shed the fat so you look leaner and more defined.

Not choosing to include weight training as part of your current workout program is without-a-doubt the biggest mistake you could make as far as your long-term health and fitness level is concerned.  Don’t let this exercise pass you by any longer.

Senior centers and retirement communities are looking for new ways to promote exercise in order to stave off physical decline.

CANE FU…NOT KUNG FU evolved out of a regular aerobics class, not only imparts self-defense techniques, but also develops flexibility, strength and balance.

According to the Centers for Disease Control and Prevention, more than one-third of adults aged 65 and older fall each year. Of those who fall, between 20 percent and 30 percent suffer moderate to severe injuries.

Older adults are hospitalized for fall-related injuries five-times more often than they are for injuries from other causes.

The good news is there are different exercise programs that may reduce an elderly person’s risk for falling.

BENEFITS OF EXERCISE FOR SENIORS:

There are many benefits of exercise for seniors. Some of these include:

• Delaying diseases such as heart attacks, diabetes and cancer
• Improving balance, mobility and flexibility
• Increasing energy levels
• Improving sleep

CANE FU…NOT KUNG FU! There’s a new exercise trend among senior citizens who use canes to get around. It’s called “Cane Fu,” and it’s a combination of aerobic training and self-defense.

Instructors teach participants how to perform self-defense moves like breaking a choke-hold with a cane. The class also helps participants improve their balance and coordination.

Sheldon S. Zinberg, M.D., President and Founding Chairman of Nifty After Fifty, said: “It actually produces improved balance, improved mobility and a sense of self-confidence and security.”

In a review conducted by 1,428 members, Cane Fu, along with other training classes, reduced falls by 89-percent and fractures by 85-percent when compared to CDC statistics.

THE CANE AS A WEAPON: Instructors say any kind of cane is fine for self-defense, including aluminum canes or the wooden canes make of pine, which are available at drugstores. They say the best are hardwood canes made of hickory or oak, which don’t easily break on impact. The cane has a rich history as a weapon. A number of 19th century canings at the Capitol included a brutal 1856 attack on the Senate floor by South Carolina Rep. Preston Brooks on abolitionist Massachusetts Sen. Charles Sumner.

For More Information, Contact:
Sheldon S. Zinberg, M.D.
Chairman and President
Nifty After Fifty
(714) 823-4400
Sheldon.zinberg@niftyafterfifty.com
http://www.niftyafterfifty.com

Copyright 2009 by TheDenverChannel.com. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

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A study by the Stanford University School of Medicine in 1984 lead by James Fries, MD and his team of research colleagues enlisted 538 runners, all at the age of 50 and above, and a similar group of non-runners shows that running reduce the risk not only of heart disease, but also delay cancer, neurological diseases such as Alzheimer’s and other illnesses.

Every year, the participants completed questionnaires about their personal lives, including their ability to perform everyday activities such as walking, dressing and grooming, getting up from a chair and gripping various objects. Their running patterns have been documented through the years as well.
“Not only did running delay disability, but the gap between runners’ and non-runners’ abilities got bigger with time, we did not expect this,” Fries said. “The health benefits of exercise are greater than we thought.”

Fries were surprised the gap between runners and non-runners continues to widen even as his subjects entered their ninth decade of life. These might probably due to runners had greater lean body mass and healthier habits in general, he said.

After 19 years of study, only 15% of the runners had died, from any cause, compared to 34% of the group of non-runners. As expected, the rate of death due to cardiovascular disease was even lower in the runners group and the runners group also suffered fewer disabilities, had a longer span of active life, had fewer deaths caused by cancer, infection, and neurological disease and reduced their risk of dying early by 50 percent compared to those who were inactive.

“The longevity effect was big. It surprised us,” says Dr. James Fries, co-author of the Stanford study. “But the even bigger difference was morbidity rate — your overall quality of life.” Running and other weight-bearing exercises like vigorous walking and using an elliptical machine work to strengthen your bones, tendons and muscles. They also help you reduce your risk of America’s biggest killer, heart disease.

Running is most likely the oldest form of exercise. As we all know running burns calories, increases lower-body bone density, and improves the aerobic and cardio-vascular systems. At least 30 minutes of running might produce some positive effects on the body. Quite an impressive physical activity as it simply involves a rapidly placing one foot in front of the other.

Here are the amazing facts about running that will most likely to make you want to jog:

1. Running burns calories hence it’s a great way to lose extra weight.
2. Running is a great cardio-vascular exercise that will keep your heart strong and healthy. Jogging reduces the risk of heart attack by strengthening the heart and lowering blood pressure.
3. Running if done regularly, according to Mayo Clinic, can ease symptoms of depression and anxiety.
4. A study research performed in Japan, Nihon Fukushi University in Handa showed that jogging increase mental sharpness.
5. Running improves coordination and makes you more alert.
6. Running makes you happier. While running the body released a hormone known as endorphins that create a sense of euphoria.
7. Running is linked to the growth of brain cells and can decrease memory loss in elderly people and delay the onset or progression of some neurodegenerative diseases such as Alzheimer’s disease.
8. Running strengthens bones to prevent osteoporosis in women and also strengthens muscles to prevent muscle and bone loss which often occur with age in men and women. The earlier you start it the more beneficial it will be for you.
9. Running does not kill your joints. Research showed that people who ran regularly and who didn’t run had the same risks of developing osteoarthritis. In fact osteoarthritis often occurs in overweight people and avid runners definitely do not have problems with being overweight.
10. Running prevents and helps fight the early stages of dangerous diseases such as diabetes, breast cancer and hypertension.
11. Regular running has amazing anti-aging benefits. It reduce the risks of fatal diseases in elderly people by 50% and it increased the quality of life by 16 years as indicated by the research at Stanford University Medical Center.
12. Running increases your self-esteem and inner sense of confidence. Some people become more self-confident when they set a goal and then accomplish it, such as run for a marathon or run 6 miles every day.
13. Running and vigorous exercise, combined with healthy diet and not smoking, can improve a man’s sexual state by up to 10 years and decrease the risk of impotence.

We know we won’t live forever. But as long as we are of sound mind and body, most of us would like to stick around for as long as we can. Cheat on your diet, and you will for sure subtract your precious time. But more and more evidence shows that simple tasks like exercising may not only add years to your life but also delay the onset of disabilities in your golden years.

So don’t be afraid to keep moving. Consider going for a 30-45 minutes run/exercise daily, 3 to 4 times per week is sufficient to receive the benefits not only adding your quality of life but also prevent diseases and help you live longer — maybe even up to 100!

When danger comes people say, “Run for your life”. Now you know you can literally run for your life! Now it is time to get your running shoes on and start moving.
Keep it balanced!

Click here to download the PowerPoint Presentation of Run to Slow Aging Process

Click here to find out Way For Women To Reduce Cellulite Forever

Click here for relieving Stress with Yoga Practice

Click here for amazing Self Healing Meditation Technique

Click here for Sleep Optimization Program: Number 1 Sleep And Insomnia Solution

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Do you dread for summer months knowing that you are going to, sooner or later, have to bare your butt and thighs in new shorts or swimwear at the beach or swimming Pool? Are you happy with your butt? Most of us aren’t. They’re too small, too big, too saggy, too flabby…and the list goes on…

Being 40 years and over does not mean it’s the end of the world and you have to have a saggy and flabby skin all over either…

Are you ready to change your workouts to make sure you have those sexy Fabulous butt and legs ready for summer?

Do the following lower body exercises three to four times per week, in addition to consistent cardio and a healthy diet, surely you will see results in just a few weeks!!

Remember, your body is the most valuable piece, so listen to your body and start with less reps and progress, DO NOT Exert yourself!!

1. Squat

• Stand with placing feet shoulder width apart. Shoulders back, Chin tucked in
• Holding your arms out in front of you
• Abdominal muscles switched on
• Bend knees, keep your back straight and lower your buttocks until your thighs are parallel to the floor.
• Make sure your knees are over your ankles and not jutting forward past your toes
• Pause and return to neutral upright position
• Repeat 2-3 sets of 8-12 reps

Squat With Ball
Note: If you have a back problem, use a Swiss Exercise Ball to support your back. Place Swiss Exercise Ball against wall and lower back

Squat With Weight
Add hand weights if you need to progress. Generally, your body weight should be enough unless you are a competitive athlete

Tips for Squatting Safely:

Keep the weight over the ankles

• Keep the weight over the ankles
• Keep the heels on the floor throughout the movement
• Keep the knees in line with the toes
• Try not to go lower than 90 degrees
• Keep the knees behind the toes
• Keep the shoulders back
• Do not arch the lower back
• Keep the head and neck in a neutral position.

2. Lunges

• Start with your feet together.
• Take a large step forward with your right leg, keeping your back straight
• Bend your knees until your right knee forms a 90-degree angle
• Hold this position for a count of five then push back with your right leg and return to start position
• Do 2-3 sets of 8-12 reps on each side

Note: If you have knee injuries, please take extra care

3. Mountain Climbers

• Make sure you keep your belly button pulled in toward your spine to best engage your core muscles
• From a traditional push-up starting position (on your hands and toes)
• Lift your right foot and bring your knee to your chest
• Touch your right foot down then return to start position
• Repeat with your left leg
• Do 2-3 sets of 8-12 reps for each leg

4. Step Ups

• Using the stairs or another step
• Step up with your right foot
• Bring your left foot up to touch the right foot
• Step back down to start position with both feet on the floor
• Repeat with your left leg
• Do 2-3 sets of 8-12 reps on each side

Add a 5 to 10 pound dumbbell in each hand for added resistance This is another exercise that targets your muscles while also boosting your heart rate

5. Butt Lifts

• On hands and knees, keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement
• Keep lifting the leg until the bottom of the foot faces the ceiling and the hip, thigh and knee are all in alignment and parallel to the floor
• Don’t arch the back and keep the neck straight
• Lower back down and repeat for all reps before switching sides
• Add ankle weights for more intensity or, as in this example, hold a light dumbbell behind  the knee
• Perform 1 to 3 sets of 10 to 16 reps

6. Ham Raise

• Kneel on the floor with your torso upright and your body aligned from head to knees. Have a partner brace your lower legs and ankles so they can’t rise from the floor
• Bending only at your knees, slowly lower your body until your torso touches the floor. (Contract your hamstrings to resist falling.)
• Use your hands to push off the floor as you pull your body back to the starting position
• Do two sets of five reps once a week. Work your way up to three sets of eight to 12 reps twice a week.

Ham Raise with Ball

• Lie down and place right foot on the ball (or on a step)
• Knee bent, and raise left leg straight up
• Keeping abs tight, squeeze butt and hamstring to lift butt off the floor
• Pushing left leg straight up towards the ceiling
• Lower back until butt barely touches the floor
• Do 2-3 sets of 8-12 reps each side

Vertical Ham Raise with Balls

• Lie down and place right foot on the ball
• Bring it up one notch by raising your leg straight to vertical. Contract the abs, squeeze butt and hamstring to lift butt off the floor for 1-2 seconds, just enough to lift your hips a couple of inches further
• Relax and lower the hips a couple of inches without changing your stance
• Do 2-3 sets of 8-12 reps each side

7. SQUAT with KETTLEBELL SWING

• Stand with placing feet shoulder width apart. Shoulders back, Chin tucked in
• Holding your arms on Kettlebell
• Abdominal muscles switched on
• Bend knees, keep your back straight and lower your buttocks until your thighs are parallel to the floor
• Make sure your knees are over your ankles and not jutting forward past your toes
• Pause and return to Return to neutral upright position
• Do 2-3 sets of 8-12 reps

Remember, your body is the most valuable piece, so listen to your body and start with less reps and progress, DO NOT Exert yourself!!

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Are you getting enough quality sleep? How do exercise help you falling asleep faster, getting enough quality sleep and waking up feeling fresh and energetic? When is the best time to do exercise? Experiment yourself to find the best time that work best for you. Avoid exercise in the late evening or just before going to bed. What type of exercise woris best? Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.

When is the best time to do exercise?

To improve the sleep quality it is recommended to do exercise during mid to late afternoon. Experiment yourself to find the best time that work best for you. It might take several weeks of trial and error to determine the best time of day for you to get your exercise. If you’re a morning person, you may want to wake up a little earlier every day and go to the gym or jog around the neighborhood. That will start your day to an energetic start.

If you find you can’t exercise in the morning, maybe you could hit the gym on your lunch break or immediately after work. Some people find that evening exercise winds them up, while others find it helps them sleep.

Avoid exercise in the late evening or just before going to bed. Exercise is actually stimulating the body, raising its temperature. It can take quite a while for your muscles and circulation system to calm down again after a vigorous workout. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep.

What kind of exercise works best?

Regular exercise works best for most people, but the exact type and amount varies from individual. Try to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise. Endurance exercise such as walking, swimming or cycling, performed for 30 to 60 minutes, three to five days a week is commonly prescribed for improving sleep quality in healthy adults. (Make sure to consult your doctor that you are healthy enough to conduct such exercise).

The exercise should involve vigorous use of legs which should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises such as jogging, swimming, riding a bicycle, jumping rope, dancing, riding a stationary bicycle, using a treadmill, and walking are the best to combat sleeplessness in which it increases the oxygen that reaches the blood. A mild workout for fifteen to twenty minutes a day, four days a week, will be enough to feel the benefits. Stretch before and after doing anything vigorous. Let cool-down after exercising, before you do any stretching.

With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Try to increase your physical daily activity during the day may also help you deal with the stress and worry in your life. The goal here is to give your body enough stimulation during the day so that you are not restless at night. BUT DONOT overdoing it, as ironically, too much exercise can interfere with sleep. Start at a reasonable level activity you enjoy, and increase exercise volume gradually to avoid injury and sleep problems.

Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.

Mild, non-aerobic exercise may help you unwind at the end of the day and maybe beneficial to handle insomnia problem. Take a leisurely walk or gentle dancing to pleasant music can help you lift your mood and relax the body. The following activities are relaxing and have other healing properties:

• Yoga has a stimulatory effect on your nervous system, in particular to the brain. Yoga uses breathing techniques and yoga postures increase blood circulation of the brain, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension in your body.
• Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi might help people with insomnia by promoting relaxation.

If you find that you have no time to exercise on a regular basis try to add extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.

Try parking your car around the corner and walking that extra block to your office. There are many small simple ways that you can add activity into your life. Your goal is to have a healthy, well balanced life…

Click here for amazing Self Healing Meditation Technique

Click here for Sleep Optimization Program: Number 1 Sleep And Insomnia Solution

Click here for alternative of natural nutrition food that can help you sleep better and waking up full of energy

Click here for Goji berry opportunities

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Are you getting enough quality sleep everyday? Are you feeling restless while you are sleeping, keep tossing and turning in the middle of the night and unable to go back to sleep? Awaken feeling not fresh and even sleepier than ever before, feeling so tired and fatigue. Millions of Americans suffering from sleep deprivation
Most experts recommend 7 to 9 hours for adult, and up to 10 hours for adolescents and teens per night. Although, of course, it’s not easy to convince a teenager the value of sleeping compare to the late-night computer games or text messaging with friends.

Sleep problems often go untreated. While stress, hectic pace or getting older is attributed to insomnia, sleep difficulties may also be caused by a variety of illnesses, medications or lifestyle factors such as work schedule or caffeine consumption. In fact, sleeping problems have reached epidemic proportions in America, with about one-third of the adult population reporting suffering from sleep deprivation.

While a few nights of sleep loss may hardly be noticed, cumulative sleep loss might cause fatal effects. If one does not get proper rest and enough sleep, one tends to become irritable and frustrated. If fatigue dominates the day, it caused the decreased in quality of life. The body becomes tense and achy, and the mind tends to become scattered, unfocused, and forgetful, declining in cognitive performance leads to higher risk of accidents and injury. With a sleep loss, people tend to overeat and under-exercise. (Feeling too tired to go for a walk! Better watch television and eat some chips and pop corn instead.)

Enough of deep, restorative sleep is essential for great health. Feeling rested can mean the difference between an average day and a great day. Quality sleep is right up there with good nutrition and regular exercise to prevent injury and illness, and to keep the body functioning in top condition physically, mentally and spiritually.

Sleeping well requires planning. If you want to end your day ready to sleep, you may want to schedule some form of exercise during the day. An exercise program will not only help you sleep better but will also help you to be more effective and alert during the day. Prior to starting any workout program, however, consult your doctor to make sure you are healthy enough to do exercise.

How Does Exercise Improve Sleep?

The amount of physical activity that you do during the day is a key ingredient to helping you sleep restfully at night. The more active your body is during the day, the more likely you are able to relax fully at night and fall asleep easily.

With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular.

Keeping up your physical activity during the day may also help you deal with the stress and worry in your life.

Exercise relaxes the body and calms the mind as well as help reducing depression and anxiety - two common causes of sleep problems. Exercise gives signals to the body that more and deeper sleep at night is needed, although how this occurs is unknown. Usually improvements in sleep are not always immediate; they may not be apparent until a week or two after beginning an exercise program.

People who regularly exercise report having fewer episodes of sleeplessness than people who don’t exercise. This is due, in part, to the fact that exercise helps our body transition between the phases of sleep more regularly and more smoothly.

Exercise causing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep.

• Exercise reduces stress by helping to dissipate the lactic acid that accumulates in the blood.
• Exercise eases the muscular tension that can build up.
• Exercise sharpens the brain by increasing the amount of oxygen available.
• Exercise strengthens and stimulates the heart and lungs.
• Exercise vitalizes the nervous system.
• Exercise activates the endocrine system.
• Exercise increases the body’s production of endorphins. Endorphin creates a sense of well-being and increases the body’s resistance to pain.
• Exercise stimulates the release of epinephrine, a hormone that creates a sense of happiness and excitement.
• Exercise reduces the boredom, worry, and tension.
• Exercise improves sleep because it is a physical stressor to the body. The brain compensates for physical stress by increasing deep sleep. Therefore, we sleep more deeply and soundly after exercise.

If you find that you have no time to exercise on a regular basis try to add extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.

Try parking your car around the corner and walking that extra block to your office. There are many small simple ways that you can add activity into your life. Your goal is to have a healthy, well balanced life…

Click here for amazing Self Healing Meditation Technique

Click here for Sleep Optimization Program: Number 1 Sleep And Insomnia Solution

Click here for info of natural nutritional Food

Click here for Goji berry opportunities

Related Articles:

• 7 Exercises to Fabulous Butt and Legs for adults 40 years and over
• Run For Your Life – Running Slow the Aging Process
• Finding the Competitive Edge
• Health Watch Today - Breakthrough Goji Study Released
• Unbelievable but true: Too much drinking water can be fatal
• When is the best time and what type of exercise can help you get better quality sleep?
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• Yoga Connection An art & science of balancing

When it comes to weight loss, there’s no shortage of advice. Check any magazine rack or bookstore and you’re bound to discover that latest and greatest cure for being overweight. Some even work — for a while.

Unfortunately, people often find diets hard to sustain, in part because they tire of avoiding certain foods, loading up on others or feeling deprived and hungry. And their diet is often temporary, something to endure for a while before returning to former ways. As a result, any lost pounds come right back once the diet stops.

Here’s a summary of six common weight-loss strategies in circulation today, and the questions to ask yourself to determine if any of them will help you make the lifestyle changes required to maintain a healthy weight.

Low-fat diets

Cutting down on high-fat foods can help you cut down on your daily calories and thus help you lose weight. So why don’t low-fat diets always work? Even a low-fat diet can lead to weight gain when people ignore the total amount of calories they’re eating and regularly exceed their daily calorie goals. Too many calories from any source, low-fat foods included, can add pounds.

Low-carb diets

Followers of these eating plans believe that a decrease in carbs results in lower insulin levels, which causes the body to burn stored fat for energy. Some people do lose weight on low-carb diets, but the weight loss probably isn’t related to blood sugar and insulin levels. It’s more likely the result of eating fewer total calories, whether they’re from carbohydrates, fats or proteins.

A low-carb diet doesn’t appear to be any easier to maintain than other diets. Studies comparing low-carb diets and low-fat diets have found that after a year, people drop out of both diets at similar rates. This suggests that the low-carb diet, like so many diets, is no easier to stick to long term. Well-known low-carb diets include the Atkins diet, Zone diet and Protein Power.

Glycemic-index diets

The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar. Similar to the theory behind low-carb diets, most low-glycemic-index diets claim that lowering blood sugar levels leads to weight loss.

You may have difficulty following a diet that emphasizes only foods with a low-glycemic-index ranking. Many factors other than food influence your blood sugar level, including your age and weight, the type of food preparation, and the portion size. The South Beach diet is an example of a low-glycemic-index diet.

Meal replacements

Meal replacements, such as Slim-Fast, provide less than 400 calories a meal and are nutritionally complete. You replace one or two meals a day, such as breakfast and lunch, with a low-calorie shake or meal bar. Then you eat a healthy third meal, between 600 and 700 calories, of your own choosing. For weight loss, meal replacements can be as effective as traditional calorie-controlled diets.

Meal providers

Some people have a difficult time knowing what they’re supposed to eat. Busy schedules leave little time for meal preparation. In such cases, relying on ready-made meals eaten at home may deserve consideration. These services can be expensive. Jenny Craig and NutriSystem are two examples of meal providers.

Group approaches

You don’t have to lose weight alone. Group programs, such as Weight Watchers, can support your efforts, giving you eating plans, exercise recommendations and support from others on the same dietary path. After joining, expect regular weigh-ins, group meetings and activity sessions.

Does the plan fit your needs?

How do you know if a weight-loss plan fits your needs and lifestyle? Ask yourself these questions. Does the program:

• Include various foods from the major food groups: fruits, vegetables, grains (particularly whole grains), low-fat dairy products, lean protein sources (meat, poultry, fish), nuts, seeds, and beans and other legumes?
• Include foods you like and that you would enjoy eating for a lifetime — not just for several weeks or months?
• Feature foods you can easily find in your local grocery store?
• Allow you to eat your favorite foods, or better yet, all foods?
• Fit your lifestyle and budget?
• Include proper amounts of nutrients and calories to help you lose weight safely and effectively?
• Encourage regular physical activity?

If you answer no to any of these questions, the weight-loss program isn’t right for you, as you probably won’t stay with it. Successful weight loss requires permanent changes to your eating and physical activity habits. This means you need to find a weight-loss strategy that you can embrace for life.

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