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Exercise - The Most Beginner-Friendly Way to Start

Exercise - The Most Beginner-Friendly Way to StartBy Lynn M Smith

It's so easy to become a couch potato. Are you less active today than you used to be? Between the career and raising children you're pulled in many directions during the course of a day. By the time dinner is in the table you're exhausted. Instead of taking care of yourself, are you in the habit of settling down in front of the TV for American Idol or Lost?

It doesn't take long to develop an unhealthy lifestyle. So now what do you do? You remember when exercise had a place in your life. How can you get back into the habit? Starting out now is going to be a small harder than when you were younger. You're a bit more out of shape and carrying more weight. But take heart, all you need is intention. But being a bit out of shape and overweight, what's the greatest way to start? It's not as hard as you think. Just put one foot in front of the other - walk!

Many studies have documented the advantages of walking. A recent study from the Louisiana State University shows that every ten minutes of exercise per day can improve cardiovascular fitness. In working with a group of overweight or obese subjects, researchers found that as small as 72 minutes of exercise per week improved cardiovascular fitness by four percent. That's just over ten minutes a day!

Australian researchers monitored a group of sedentary individuals and found that adding an additional 2,000 steps to their day resulted in losing just over an inch from their waists. An extra 2,000 steps takes about 17 to 34 minutes of walking.

Dr. Robert Gotlin, DO, Director of Orthopedic & Sports Rehabilitation at Beth Israel Medical Center in New York states, "Doing a brisk walk can burn up to 500 calories per hour."

The health benefits of walking are profound:

1. Reduce cardiovascular disease by as much as 30 to 50%2. Lower blood pressure and reduce risk of heart attack3. Protect against diabetes in high risk people4. Lower blood glucose and improve insulin action in diabetics

Walking also benefits a vital organ- our brain. A brisk walk boosts circulation in all parts of the body, brain included. Some research shows walking is associated with less cognitive decline as we age. And it ramps up production of a brain compound called brain-derivedneuroptrophic factor (BDNF). BDNF has been called 'Miracle Gro for the brain".

Do you get stressed out? Walking regularly is a great stress management technique. It helps keep emotions in check and has been shown to ward off depression and anxiety. Did you know it can also help you sleep better? One study showed that walking more than six blocks a day can reduce sleep problems by one third.

So what are you waiting for? Try a short walk in the morning and another one at lunch or after work. The great part is walking can be accumulated over the course of day so don't wait until you have a chunk of time to devote. You know it will never happen that way!

Here's some advice from Richard Cotton, a spokesman from the American Council on Exercise. Start by walking five to ten minutes at a time, working up to at least thirty minutes per session and don't add more than five minutes at a time.

Give yourself an edge by buying a pedometer. Researchers have found that using it increased activity by an extra 2,491 steps per day in their studies. That was a 25% increase in activity.

Trying to build an active lifestyle can be daunting. The key to success is to take doable steps. Taking on too much can make it hard to be consistent. If you've tried and failed at getting exercise into your busy schedule, follow Richard Cotton's advice by walking five to ten minutes a day. We all have ten minutes somewhere in our day. Make it a priority. Before long you'll have make it a real habit - one you can feel good about.

Are you a professional woman juggling career and family? Is taking care of everyone else taking a toll on your health? Lynn Smith is a health coach at Health Coach Team, and co-author of The Y.E.S. Diet: A New System for Permanent Weight Loss. Go to their website for resources, articles and tips. While you're there be sure to get your free report: 10 Energy Zappers and How to Eliminate Them at http://www.healthcoachteam.com

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Exercise For Senior Health

Exercise For Senior HealthBy Stephanie Rice

Exercise is a key ingredient in a healthy lifestyle - whether you are 20 or 70. Physical activity can improve strength, balance and brain function as well as prevent disease. Along with building a strong cardiovascular system, the advantages of exercise are significant at any age, and can be especially important to maintain senior health. Studies have shown that regular exercise for seniors is vital to senior health and to the prevention and treatment of many medical conditions including Alzheimer's disease and Osteoporosis. Some seniors become less active as they grow older, however the importance of regular exercise to their health increases as they get older. Learning low impact exercises and strength training techniques can improve bone structure and brain function.

Senior Health, Exercise, and Alzheimer's disease

Although there is no cure for Alzheimer's disease, the onset may be slowed or even prevented through exercise. Cardiovascular activity may increase blood flow to areas of the brain that deal with memory, improving brain function. It's recommended that you do some sort of cardiovascular activity three or more times a week to prevent Alzheimer's disease. Some common cardio activities include:

• Walking - 30 to 60 minutes 3 or more times a week.

• Running - 30 to 60 minutes 3 or more times a week.

• Bicycling - 30 to 60 minutes 3 or more times a week.

• Swimming - 30 to 60 minutes 3 or more times a week.

Senior Health, Exercise, and Osteoporosis

Osteoporosis is common among seniors and is a major senior health care issue. As we age our bones naturally become weaker. The calcium needs at age 50 increase dramatically and many people don't get enough calcium in their diet or vitamin supplements. Regular exercise can treat and even reduce the risk of Osteoporosis. Impact and pressure put on the bones from exercise cause them to strengthen to support the extra weight, boosting bone mass. The following exercises can help treatand prevent Osteoporosis, improve senior health, and reduce the need for senior health care:

Weight-Lifting - By lifting weights you'll put more pressure and weight on your bones, leading to a gain in bone mass. Weight lifting also increases metabolism and blood flow to the brain for enhanced brain function. Do this activity two to three times a week for 30 minutes.

Cardio - Cardiovascular activity such as walking, running, and climbing stairs will force your bones to grow because of the impact and weight placed on them. Walking outside is more helpful to maintain balance and mobility than walking on a treadmill or using exercise equipment emulating stairs. Seniors interested in lower impact cardio activities can ride a bicycle or elliptical machine. Cardio activities should be done four to six times a week for 30 to 60 minutes.

Stretch - Stretching not only improves your flexibility, however provides a solid foundation for muscle growth. You'll see muscle gains faster and easier when stretching.

Training for Balance - Balance is vital as we get older and unfortunately only decreases with age. Training for balance is important for the prevention of falls. Yoga and tai chi are great activities for improving balance, flexibility, and muscle control.

About the Author: Stephanie Rice has been an active social worker and advocate of senior health care for over 11 years. She is dedicated to senior health, and helping seniors make a smooth transition from independent living to a senior health care facility. Recently she has had a major impact on the launch of

http://www.floridasenior360.com, which is a Website for senior living and senior health.

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Walking Your Way to Fitness and Better Health - Tips on How to Get Started With Your Walking Today

Walking Your Way to Fitness and Better Health - Tips on How to Get Started With Your Walking TodayBy Connie Ragen Green

Walking to lose weight and increase your level of fitness will make a massive difference in your life over time. But first you must get started, so setting up a walking schedule and planning your exercise strategy is the greatest place to begin.

Here are the simple steps you can begin taking today to lose excess fat, build muscle, and improve your overall level of health by walking daily.

• Make a schedule of what time of day you will walk. This will depend upon many factors, including your work schedule, home and family obligations, weather conditions, when you are most comfortable exercising, and more. Look at each day and see when you can commit to walking for twenty to thirty minutes. Many people walk during their lunch break, whiles others prefer to walk early in the morning or in the evening before they get ready to go to sleep. See what will work for your lifestyle.

• Go to a store that specializes in running, walking, and other sports specialty shoes. The people there will be able to recommend footwear that will be suitable for your weight and the type of terrain you will be walking on. The proper shoes will make a massive difference in how well your body adapts to this new exercise routine.

• Decide if you will be walkingalong or with a group of other walkers. Many cities have walking clubs that meet at various locations and times of day. Most shopping malls have an early morning walking clubs for people who want or need to walk indoors.

• Choose what to do while you are walking. Some people listen to music or educational information and details on their mp3 players when they walk, while others prefer to be alone with their thoughts and enjoy the sights and sounds of nature to make the walking even more enjoyable.

Think about how you will get started with your walking exercise, and then jump right in and get started today. You will notice results within a few days and be on your way to improved health and fitness.

And now I invite you to find out more by visiting http://www.5PoundsAtATime.com to see how you can combine diet and exercise to have the health and body that will make a difference in everything you do.