Work Life Tips

Exercise Cautions for Pregnancy – Exercise Plans Tips

If you’re exercising while pregnant, your body will send out natural signals. If your body is telling you to slow down, listen to it! Under no conditions should you exercise to the point of exhaustion. The American College of Gynecology guidelines no longer set an upper limit on pulse rate, but you should still stay within your capabilities. Exercising while lying on your back is counter-indicated after the first trimester, and, especially toward the end of pregnancy, avoid activities that have a risk of falling.

Chinese Diet Pills – Exercise Plans Tips

FDA has issued a warning about certain Chinese diet pills due to possible heart damage. Traditional Chinese medicine can be effective when prescribed by a licensed practitioner, but you should not experiment with over-the-counter medicines. Watch out for diet teas, too. These are often just laxatives.

Mid-Life Weight Gain ‘Creeping Obesity’ – Aging And Exercise Tips

Many people during their ‘mid-life’ years experience slow and steady weight gain. This generally comes when least expected, but takes a good few years for the full effects to set it; weight gain. This is actually referred to as ‘Creeping Obesity’, in which you gain weight slowly over a longer period of time (few years), and all of a sudden realize what’s happened not truly recognizing the root cause. Well, that’s what i’m about to share.

If there were 4 keywords to exercise, they would be “Eat Less, Move More” (i think i’ve said this before). When you do the exact opposite (Move Less, Eat More), that’s where Creeping Obesity comes from. It is due to people not realizing the fact that they are eating just slightly too much, and not exercising at all or just not enough. With this pattern, it could take you a whole month to gain a pound. But compound that over a few years and one could gain 30-40 pounds…probably not what anyone wants. How do we stop it? Rock the 4 keywords.

One of my clients lost 80 pounds while I worked with her. It took her over a year, but she did it. Often she would get frustrated at why the weight wouldn’t come off faster; I would ask “Well, how long did it take to get on?” She fell into Creeping Obesity, and it took her several years before she realized what was happening. Since it was several years, it only made sense that it would take a while to come off. That’s why she got my help, and thankfully I was able to encourage her and help her meet her goals.

Don’t slack off as you age with your bodies; exercise and eat properly instead. If you ” Eat Less (and) Move More”, you’ll be on a good track to continued great physical fitness and good health.

Aging and your Metabolism – Aging And Exercise Tips

Are they related? Well, yes and no.

People think that because they age they automatically have a slower metabolism than when they were younger. Well yes, your metabolism does slow as you get older, but not for the reasons most believe. It does not just slow because you get older, but instead because you stop moving as much.

Your metabolism works off two main things: genetics and lean muscle mass. If your parents were lethargic/athletic/ping-pong pros, you will be more disposed to lead that kind of life based upon your genetics. Not all people are that way though. The main reason metabolism slows with age is based upon your lean body mass. When you’re younger you move more, and as people get older they move less. Therefore the lean body mass of an individual will decrease unless they continue exercising or begin to exercise more. Also, if you have very little lean muscle mass then you will not burn as many calories in a day as someone who has lots of muscle mass.

In closing, if you want to make sure your metabolism doesn’t slow as you begin to age then exercise and move to stay in shape, keeping that lean muscle mass in check.

Keep Your Mind Young – Aging And Exercise Tips

Exercise may help keep your mind young. Studies with mice showed that mice that ran on a wheel daily had more newly formed neurons and memory enhancing connections in their brains than sedentary mice. Human studies on aging and exercise have found an association between physical activity and maintenance of cognitive ability in older people.

Longer Rest – Aging And Exercise Tips

As we reach middle age, it takes longer to recover from injuries and hard workouts. You may want to run every other day, instead of every day, or take two days between workouts instead of one. Be realistic about your exercise. You can keep the quality of your workouts high–just cut the quantity or frequency.

Exercise and Risk of Death – Aging And Exercise Tips

Never mind all those horror stories about collapsing on the treadmill. The risk of middle-aged people dying during exertion (including exercise, heavy yard work, snow shoveling, etc.) is very low: 1 in about 1.5 million sessions. According to aging and exercise studies, risk is lower when the individual exercises regularly.

Special Considerations – Aging And Exercise Tips

Generally, seniors exercise the same as younger people, but there are a few areas that tend to be weaker in older people and may need more work. One is neck flexibility, so you can see behind you when driving or cycling. Another is grip strength, so you can open jars and hold heavy objects. You’ve always been independent, and exercise can help you stay that way.

Exercise Helps Balance – Aging And Exercise Tips

Regular exercise improves balance in older people who have arthritis of the knee. Both aerobic and weight training improved balance in a 1-1/2 year study, while the non-exercising control group saw their balance deteriorate. (Journal of American Geriatrics Society, 2000, 48 (2), 131)

Working Harder to Stay Slim – Aging And Exercise Tips

Just maintaining fitness is not enough to stop the slow weight gain that happens in middle age, but improving fitness may do it. A 1- minute improvement in treadmill time during an exercise test decreased weight gain by 1.3 pounds in a recent study.