The Secret to Health and Fitness After 40

Have you noticed that when you hit your late 30’s or if you we lucky your 40’s you suddenly seem to have gained some extra weight (and it appeared magically overnight ), you’re not as active as you used to be and you start to feel a lot more aches and pains than you used too?

Is this the way it is with aging do we just need to accept this and continue to go downhill?

NO we tell ourselves; I’m going to fix this and get back into shape and lose that extra weight.

But it doesn’t seem to happen for us – Why? And how do we overcome it? Is becoming Fit after 40 just a myth?

So why doesn’t it happen? Well often the first thing we notice is that in our 30’s and 40’s we have a lot on, it is likely you have a job and a family and other commitments to deal with, and after dealing with all of these there is no time left to look after ourselves and if there is time we are just too darn tired.

Does this sound familiar?

So what’s the secret to balancing our life with trying to get back to the way you used to feel and becoming Fit and Healthy at 40?

The Number one secret is to find some time.

This is not as hard as it sounds, stop listening to that little voice in your head saying there’s no time or you are too tired. This is the trap that started it all, you will need to push yourself a little to get started, but to help motivate yourself into action, think about why you want to improve your health and fitness and what are the consequences if you don’t, and most importantly don’t do it for anyone else other than yourself, trying to get fit and healthy because someone else told you that you need too will not motivate you in the long term.

Where to find time:

Get out of bed earlier – Getting up and doing something in the morning helps start your day out on the right foot, you will give your metabolism a boost for the entire day!! (Burning more of those extra pounds off each day) you might think I need my sleep, well there are two ways to approach this 1. Stop watching the idiot box (Television) at night and go to bed earlier at least a couple of days a week. 2. One thing that surprises most people who start getting up earlier each day is that you don’t actually need that extra 30-60 minutes of sleep, by getting more active your quality of sleep will improve, and so you will not need as much sleep, you may find that you are going to bed the same time, if not later, and getting up earlier and feel better than when you used to struggle to get out of bed.

Consciously plan some time – If you have sat down and worked out exactly what you do every minute of the day you will find that there is a lot of idle time in your day where the things you are doing are not really achieving anything, if you consciously plan some time to do something active or work towards you ‘fit after 40’ health and fitness goals, you will find it. We all have developed a habit of procrastinating, making excuses why we don’t just go and do something we know we need to do, but once you actually decide to make the time you will find it does not impact on anything else in your life, or if it does you only drop things that were not achieving anything anyway.

Fit something into your normal routine – this is a bit of a cheat really, it’s about looking for opportunities within your daily activities that you can change slightly to work towards improving your health and fitness.

Some ideas to try:

  • Take stairs instead of an elevator,
  • Choose a car park a bit further away from where you need to be and walk the rest
  • Eat some fruit or nuts instead of junk food if you need to snack during the day
  • Sit up straighter in you chair, tighten and relax your abdominal muscles to improve your posture (leads to less soreness/stiffness which means you can do more later in the day)
  • Take your lunch to work
  • Don’t eat ‘on the fly’ take the time to eat something properly, look at what your are eating, you don’t have to give up all of the foods you like but be aware of what you are eating, when you are eating it and how much you are eating.
  • Stand up and stretch or go for a around the office especially if you have a desk job.
  • Drink more water – Notice I didn’t say drink less coffee or other drinks, these other drinks might be good or bad for you, and I am not here to tell you what you can and can’t drink, but drinking some extra water during the day will offset most negative effects of other beverages (unless you are consuming large quantities of something and large amounts of most things will usually cause problems – even too much water can be bad)

The reason we get into this trap and don’t see this simple secret to get fit after 40, is because we have become too caught up with what we have been doing every day for the last 10-20 years, it’s become a habit to squeeze everything else in to our day and forget about what we need to maintain a healthy body. There really is no difference between being Fit at 40 to being Fit at 20 or 30, it’s just the conscious effort we put into it, you may need to make up for what you have been doing to yourself for the last 20 years, but it won’t take long and you’ll be back to where you were in your 30’s and you can make the choice to become a health & fitness freak or just stay at a point where you are not tired all of the time and be able to get out and do the things you want to do each day.

I hope this little secret helps you start out on you own ‘Health and Fitness after 40’ path.

Five Tips For Teen Health, Teen Fitness, And College Health

Anyone who is concerned with teen health, teen fitness and college health, need to look no farther than your local gym floor to see why there is such a problem with teen fitness today.

Students don’t know the first thing about college health or teen health, and that is drastically affecting their expanding waistline. Students who are concerned with teen fitness need to alter their workout easier in order to become more fit.

College health is tough to regulate because of the late night parties, all you can eat buffets and drastically different lifestyle. Also, college students are much less likely to be as active as they were in high school, then teen health was much easier to come by (think 3-sport athlete).

Most teens, unfortunately, know nothing about teen health and teen fitness, and it shows in gyms across the country. Teens are showing up to the gym to workout, but we will not address the issues of teen health and teen fitness until we alter their workouts.

Here are quick tips to improve teen fitness, teen health and college fitness:

1- Rest less and workout more. It’s tough for teens to lose weight while they are resting five mintues between sets. You need to get up and workout more. Do a set of jumping jacks between sets, it’ll work! That’ll help out teen health and college health.

2- Lift weights to lose weight. Teen health is terrible because they, especially females, waste their time on the treadmills and elliptical. College health would greatly improve with shorter workouts with lifting more weights, and teen fitness wouldn’t be such an issue if teens lifted.

3- When doing cardio, do it right. Long distance running or walking will not improve teem health. In fact, there have been studies done to prove that adding aerobic training to a workout showed nothing that dieting alone wouldn’t help. Do a short run (less than a minute) followed by a shorter walk. That’ll greatly help teen fitness and college health. It’ll help lose weight!

4- Don’t isolate muscles. Teen health, teen fitness and college health will not improve unless they learn to workout right. Bicep curls will not improve teen health and teen fitness. Neither will triceps kickbacks or sit ups help out college health.

5- For college health, try to stay active. Easier said than done, but college health is just as big of a concern as teen health and teen fitness. Stay active. Go to the gym more. Remember, if you were an athlete last year, and now you do nothing, your college health will deteriorate.

Teen health, teen fitness and college health are a growing concern. But staying fit during your student years can be very simple. Lift weights, rest less, and you will melt the fat away! Remember, college health isn’t all that hard.

Health and Fitness to Fight Osteoporosis and Aging

Like it or not, aging is a part of life, and with aging come many challenges that negatively affect one’s health and fitness. One such ailment that has affected over 10 million Americans is Osteoporosis. Osteoporosis is a condition characterized by decreased bone mass and the loss of bone tissue. The name literally means, “porous bones,” or “holes in bones.” That doesn’t sound too nice now does it?

Osteoporosis is characterized by the progressive thinning of the bones in your body. This results in weak brittle bones, which is extremely susceptible to fracture. Sufferers of osteoporosis commonly see such fractures in the hip and spine. Injuries in these regions of the body greatly affect their health and fitness level. Osteoporosis-related injuries can often last for long periods of time, sometimes resulting in hospitalization.

Though 10 million Americans currently have Osteoporosis, studies show that an additional 34 million people suffer from low bone mass and thus likely to develop the condition as they grow older (according to the National Osteoporosis Foundation). These same studies assert that the cost of osteoporosis-related fractures will amount to $25 billion by 2025. A common misconception is that Osteoporosis is a condition that only affects the health and fitness of elderly people. While it is true that the symptoms of this disease often don’t manifest themselves in people under the age of 50, the condition often begins much earlier.

What causes this common, painful and debilitating condition? Like every other part of your body, bones are living tissue, consisting of cells. These cells both build and break down bone. Think of it this way, bones are perpetually in the process of remodeling. This process takes place within what is called the extracellular matrix. The composition of this matrix determines the strength of one’s bones. By about the age of 30, bone reaches its peak in strength and density. From this point, bone strength and density gradually decreases, sometimes to dangerous levels, as in the case of osteoporosis.

Though the gradually weakening of one’s bones is inevitable, there are ways to prevent the more damaging consequences osteoporosis. One central ingredient in the prevention of osteoporosis is making the commitment to enhance your level of health and fitness. Studies show that fitness exercises that force you to work against gravity are very beneficial in slowing bone loss. When one engages in strength training, force is applied to the bone. This creates the necessary stimulus for new bone formation. In other words, regular exercise not only increases muscle health and fitness levels, but it also increases bone mass!

What kind of fitness exercises are we talking about here? Strength training refers to resistance creating exercises such as the use of dumbbells, rubber tubing, kettle bells or the various machines available at health and fitness centers. To determine the best fitness routine for you, it is best to consult a personal trainer. He or she will guide you towards what exercises will be best effective for your body type and life situation.

Building strong bones through physical fitness is perhaps the best defense against the development of osteoporosis. Whatever your age, it is never too late to make an investment in your health and fitness. In making a small investment of your time and energy today, you will be making an important step in preventing a physically debilitating condition in the future and look forward to a longer healthier life!

Christmas Gifts Ideas – Health and Fitness

Health is the foundation of both happiness and success. It is rare and extremely difficult for an unhealthy person to either be happy or be successful.

During Christmas and Christmas gift giving, it is true, we hardly think of health. We, however, do think a lot of love and merry making, which are very necessary for good health. But immediately after Christmas, we think a lot about health and fitness. It is so because New Year follows Christmas closely and when we think of New Year Resolutions health and fitness is our top priority. To go for walking, jogging, swimming, to start playing a game, to join a gym, to be more active and near the nature, to eat balanced food, etc. are some of the New Year Resolutions which people make for good health and superb fitness.

Before we discuss what Christmas gifts we could give for health and fitness, let us see the Fundamentals of Health and Fitness. These are:

1. Decide to Be Healthy!
2. Condition Your Mind to Health
3. Eat Healthy
4. Exercise Regularly
5. Be Active
6. Live naturally and near Nature
7. Fast at least once a week
8. Be Happy
9. Adopt a Regular Life Style
10. Keep away from Bad Habits

So, as with happiness, so with health and fitness also mind plays great role in keeping us healthy and fit.
Christmas gifts relating to health and fitness would be appreciated very much. Some gifts which we could give are as under:

Yoga Books and Accessories: I have put yoga books and accessories at the top because yoga is a health system par excellence. Of course, yoga is not just a health system. It is a complete way of life. But it harmonizes body, mind, and soul and for perfect health and fitness this is very necessary. Yoga can be done indoors or outdoors, singly or in a group, nearly any time of the day, and by persons of any age. So, give the gift of yoga this Christmas.

Games and Sports: I have put games and sports in the second place after yoga as games and sports keep us active and interested. If we play some game, we are to a great extent addicted to it. We will make sure that we go to play. In some other activities this sort of commitment is difficult to maintain. Furthermore, most of the games and sports involve partners and teams and, therefore, it becomes sort of an obligation to be present. In a sense, every activity could be termed as games and sports, and many of the following activities could come under this heading, here by games and sports I mean activities like football, hockey, golf, tennis, badminton, etc.

Outdoor Activities: Most of the games and sports are outdoor activities. On the other hand, nearly all the outdoor activities are sports and games. Football is an outdoor activity as well, and skiing is a sport also. However, by outdoor activity I mean such things as camping, hunting, mountain climbing, fishing, and trekking, etc. Being outdoor means being near the nature. Being near the nature means health and fitness, and also peace of mind. Though nature is free (sun, moon, river, forest, mountain, cool breeze, sky, etc. are free) and one could enjoy them freely, most of the outdoor activities require special equipment which may be little costly. Giving a gift of such equipment to an outdoor enthusiast would be appreciated very much.

Gym/Swimming Club etc. Subscriptions: Gym and Swimming Club etc. subscriptions are excellent gifts. They are long lasting also (they would last, at least, the period of subscription). Personally, I have observed, that it is sometime difficult to keep up with such activities. People lose interest. So, such gifts are to be given to the right person if you don’t want it to go waste.

Home Exercise Equipments: These are gaining popularity now-a-days as people are hard pressed for time. They want to include exercise also in their routine of shaving, taking a shower, and eating breakfast. A jogging machine in the bathroom is very convenient. Here also, unfortunately, people lose interest. However, it is still good as the equipment is at home and sooner or later some family member would benefit.

Health and Personal Care Products: These include diet and nutrition, health and personal care, medicines and household medical equipments, etc. These help in keeping good health and personal care. These are also good health gifts.

Accessories and Clothes: Every sports and game and activity require accessories and clothes. A good jogging suit, sneaker, or swim suit is not only necessary; they also inspire to undertake the activity. Giving such gifts is a signal to the recipient to start the activity. They also motivate.

Books, Audios/Videos, and MP3 Downloads: As with happiness gifts, so with health and fitness gifts also, books, audios/videos, and MP3 downloads are very important to inspire and motivate. They also teach. For example, yoga and exercise videos are very popular and many people do their exercise session following them.

Memorabilia and Allied Products: In games and sports memorabilia and allied products are very important. The possessor of an autographed baseball bat or World Series mascot or cards would be very proud and happy. Such memorabilia is available as gift items and would be appreciated very much.

Sports and Games Items to the Needy: It is true that many would be great sports persons could not realize their potential as they had no money to buy even the bare minimum equipments. In the developing countries the conditions is very pathetic. Only rich and well-to-do persons could afford the expenditure. So is the case with health. What to talk of sports equipments many don’t have even enough to buy medicines or food. Hunger is the greatest enemy of good health. Please also think of in this direction also while giving Christmas gifts of health and fitness.

LIVE THE LIFE BEAUTIFUL!
BE HAPPY! BE HEALTHY! BE SUCCESSFUL!
TODAY, TOMORROW, FOREVER!