Being sedentary at any age is not good for our health, but as we age, we are more prone to becoming sedentary.

The Benefit of Physical Activity

Everywhere you look, there is information on the benefits of physical activity. Here are a few:

* Better cardiovascular health – A healthy heart will serve you throughout your life. Increased oxygenation through exercise can help lower blood pressure, the heart rate and the results of stress in the body.

* Lose weight – Exercise can help with maintaining a healthy lifetime weight, which lowers the incidence of high cholesterol, heart attack, stroke, diabetes, and metabolic disorders.

* Increased muscle tone – As we age, we begin to lose muscle mass. Muscle burns more than fat and also helps us to maintain balance and a strong core.

Helping an Elderly Person to Stay Active

Here is some more information that can help you do this:

* Get involved – Many people don’t know what to do to get physically active. Just telling them to get moving isn’t going to solve that problem. If you care about this person, join them in some activity. Go for a walk at their pace. As they begin to feel comfortable, they may step up to other activities.

* Talk about the benefits – We have listed some above. This can motivate them to get involved at a senior center or even to go for a jaunt with you.

* Try low impact activities – Swimming is a fun activity that can be done all year round. There are water aerobics senior classes at YMCAs. If they are not interested in that, they could swim a few laps or just enjoy moving their body effortlessly in the water. Swimming works the entire body without putting pressure on the joints.

* Encourage them to adopt a companion animal – Pets are good for elderly people in more than one way. They offer companionship, and dogs are loyal and loving. They also need to be walked, which is one way to exercise their owner. Meeting up with other seniors who own pets can lead to group walks.

* Find active interests – Most people like to do more besides watching television. Gardening is considered a form of physical activity. An elderly person can do it kneeling if they have balance problems.

* Applaud progress – Everyone wants to hear praise for their efforts. With each walk that the elderly person in your life completes, tell them that you are proud of their success.

You are never beyond good health. In order to age well, physical activity is a must for everyone.

Carrying a new life inside you is wonderful, but can sometimes be frightening. Here are some tips to help you stay healthy and safe while pregnant.

There is a lot of advice that people will try to give you when you are pregnant, but the best advice will come from your doctor and concerns how you take care of your body and that of your unborn child.

Pregnancy Facts

Your body will need nutrients that it may not have been getting previously, and your caloric consumption will increase when you become pregnant. That new life is going through new growth phases every day and needs calories to fuel that growth. Expectant mothers are encouraged to eat more to help with this. For the fetus, a variety of vitamins and minerals are needed for proper organ function.

Nutrition Tips

To make sure that mother is properly feeding the fetus and it is growing at the right rate, here are a few nutritional guidelines:

* Take a multivitamin each day – A complete vitamin will contain all the vitamins needed for healthy brain and neurological functioning. This is important in the first trimester of pregnancy to help avoid many kinds of birth defects. In particular, folic acid needs to be included.

* Eat whole grains – These grains can lower cholesterol and help keep your blood sugar in check during pregnancy. Grains also help keep cravings at bay so you won’t feed a sweet tooth for the next nine months.

* Drink lots of water – Proper hydration can help with waste elimination for you and the fetus. It can also help keep your skin healthy and firm.

Fitness Tips

* Stay active – After the first trimester, you will be advised what exercises are no longer safe for you to perform. You may not be able to dance actively, but you can participate in less vigorous but equally effective activities. Walking or swimming are both beneficial.

* Avoid strenuous activities – Lifting weights, high-impact aerobics and even riding a bike can be dangerous due to the changes in your body. The added weight of the pregnancy can leave you unsteady at times. Any activity that depends on balance can be a danger to you and your baby.

* Avoid losing weight – It is not recommended that pregnant women lose weight. Engage in activities to keep the muscles strong as they aid in easier childbirth. If you find that you are losing weight, increase your calorie consumption.

Pregnancy can be both emotionally and physically life altering. Use the tips above to stay in shape and in good health as you carry the new life inside your body.

The teenage years are difficult, not only for the teenager but for everyone. For teen girls, it is a time of self-discovery, and one way to help them is through encouraging increased physical activity.

The Benefits of Physical Activity

Physical activity improves the level of your health. When you are healthy, you are less prone to disease and illness. For teens, that can mean a decreased incidence of pimples, acne, colds and other conditions.

Physical activity also reshapes the body. Where they were once lanky, they can have shapelier muscles. If they are carrying extra pounds, they can slim down to a healthier weight.

How to Encourage Activity

With technology growing by leaps and bounds, people can accomplish several tasks by sitting and tapping the screens on their cell phones, or surfing on the Internet instead of running around town. Technology is good, but it has left the younger generation lacking in physical activity and a greater number of teenagers are overweight and undernourished.

Here are a few tips to get started:

* Choose an activity that they like – Traditional exercise is not exactly what many teen girls are looking for. Many of them like to dance, so try to interest them in a dance class. The hottest craze right now is Zumba fitness. It is Latin, hip-hop, salsa and club dancing all mixed together for a fun, calorie-burning workout.

* Work out with them – There is strength in numbers. When they see that you are participating and are not just all talk, they will be more likely to give it a try, but still allow them to choose the activity. Encourage them to also bring a few friends along. They will also see that you don’t have to be an athlete to participate and do well.

* Choose same sex activities – It can be hard to concentrate on what you are doing if there are boys in the room. This can make a teen girl subconscious about how she looks. A dance class that is mostly women or a running club for women reduces that self-consciousness and can even boost your teen’s self-esteem. If other women can do it, so can she.

* Keep track of progress – This requires setting goals. What she wants to accomplish could be increased self-esteem, weight loss, or toning up. Before you begin, have her weigh herself and take measurements. Each month, recheck the results as there is nothing that motivates more than seeing the results.

* Congratulate her efforts – Even if she is not the most stellar person in the class or on the sports team, don’t hold back on praise for what she has accomplished.

The teen years see a change in body composition for young girls. Boost their self-esteem and their knowledge of self by helping them stay active and take control of their lives.

If you are feeling run down, maybe the fast pace of your life leaves you wanting to get into bed when you arrive home. Here are some ways to get more energy into your life.

If you sometimes wish that there were more than twenty-four hours in a day, the problem could be your energy levels and you may need is an energy boost. Here are some ways that you can increase energy and get more out of your life each day:

* Change your diet – You could be eating the wrong foods. To gain energy, try to eat more antioxidant-rich foods. Antioxidants fight stress, which is known to sap your energy. Also try high fiber foods, which will clean your digestive tract.

* Vary your routine – Doing the same thing every day can become mundane. Walk the stairs instead of taking the elevator. Drive home by a different route. Breaks in the daily grind can give you a refreshed attitude.

* Exercise – Exercise releases endorphins. These are the body’s “feel good” pills. You will get a burst of energy and maintain a healthy weight in the process. Exercise also helps you to sleep better.

* Sleep – We always think of sleep last of all, but it is sleep that helps us get set for the next day. During sleep the body rejuvenates and repairs itself. Try to get eight hours a night. When you shorten your sleep cycle, you could be shortening your life span overall. Without proper rest, the body will be sluggish to begin with.

* Drink water – Dehydration can lead to a loss of energy. Each person needs at least eight glasses of water each day and if you ensure that you consume that amount of water, you can increase your energy levels.

* Try caffeine – Caffeine is not recommended in all situations, but you can use it to fight occasional slumps in your day. Try a cup of strong coffee or a caffeinated soda to help you recover.

* Take a power nap – Everyone’s talking about them. Especially after lunch, the body needs a little break to get going again. Instead of fighting it, give in. Taking a ten or fifteen-minute power nap can help your brain refocus and remain alert for the rest of the day.

* Take a walk – We already talked about exercise. This is a walk at lunch or to the water cooler to give your body a jolt. A little light conversation can also help you get back on track.

Try these suggestions to get going again even in the middle of the day.

When winter has passed, we shed our heavier clothing and welcome the warmer weather of spring. It’s like being reborn. As the new season begins afresh, you and your body can do the same.

The term “spring cleaning” doesn’t just pertain to housework. Spring cleaning allows you to open your windows and let the fragrance of blooming trees and flowers enter your home.

Now that your house is getting a makeover to welcome the sun and lighter weather, your body and mind can benefit from a shedding of sorts. Here are some tips to help you cultivate new routines:

* Get moving. During winter, most of us slow down in our level of activity.  When springs returns, we should get outdoors and resume fun exercises. They can help you shed unwanted pounds and also gain a new level of physical fitness.

* Change your eating habits. In winter, we usually eat heavier foods such as hot soups, stews and other comfort foods. When the weather becomes warmer, you should shed those heavy foods in favor of lighter fare: salads, sandwiches, cold cereal and the like. You don’t want to weigh your body down any longer.

* Experiment with food. Visit your local farmer’s market. Sample the fresh produce that they have. There is nothing sweeter than the natural taste of blueberries, strawberries, peaches or pears that are in season. Give yourself the gift of natural flavor with fresh food choices.

* Join a group. It can be tough trying to motivate yourself to get back into exercise. With the help of others who are also doing the same thing, it can be a bit of a better transition. Also, you can meet the challenge of others in the group to better your performance.

* Find a new hobby. Your mind can have been hibernating throughout the winter. Clear away the cobwebs with a bit of brain-challenging work. A new hobby can create new neural pathways in the brain and enhance your memory and focus. Take up painting, writing, reading or another hobby that interests you.

* Work on self. Remember your New Year’s resolutions and read them again. Create a plan to make the changes that you want in your life. Start off slowly and let the momentum of success spur you on to new goals.

The body and the mind are connected more closely than you think. Often when spring comes, they need to be refreshed and stimulated as well. The above are some ways to clean out the body and mind.

Twelve Tips to Keep Fit for Less Money

Keeping in shape is essential for not only looking good, but also feeling good. Best of all, it doesn’t have to cost a lot. Here are some top tips for staying fit even without an expensive gym membership, fancy equipment or expensive diet foods and vitamins.

Try the Y

The local YMCA will have inexpensive gym memberships for people of all ages. Ask for student or senior rates or other discounts that may be applicable.  Buddy up with a friend as well. Membership will often come with free guest passes that can be used throughout the year.

Always Make a Shopping List, and Check it Twice

Healthy eating is an essential part of overall health and fitness, but the temptations of the junk food teeming in every aisle may be more than many people can bear. Create a master list of absolute essentials and if possible, arrange the list according to the aisle in the local store. It will cut down on the danger of browsing or wandering into an area full of unhealthy snacks.

When waiting at the checkout, check the list again, weeding out any naughty items with empty calories that somehow crept their way into the cart. This is a must for shoppers with children.

Never Shop When Hungry

Everything looks delicious to a hungry person, so the danger of overspending at the supermarket triples. So does the danger of picking up unhealthy snacks. Between the list strategy and eating before going shopping, people can trim the cost of their eating habits in terms of both cash and calories.

Try to Eat a Rainbow

Fruits and vegetables are high in nutrients and low in fat. They are also high in water and help people feel more full, causing them to eat less. Head to the local farmer’s market or vegetable wholesaler and get the best bargains on fresh fruit and vegetables in a range of colors. If buying in bulk, plan meals around the fresh produce, such as dessert, jam or homemade sorbet for fruits, soups and stews for vegetables.

Plan Meals to Make the Most of the Ingredients

Plan out a week’s worth of menus to be sure to use up all fresh produce and any leftovers from each meal. For example, the leftovers of a whole roast chicken cooked on Sunday can also be turned into sandwiches, chicken salad, for soup, tacos or stew.

Start Every Meal with Soup and Salad

Homemade soup and salad with a non-creamy dressing are great ways to get vitamins and nutrients and fill up on inexpensive foods at the same time.

Make Dessert at Home

Avoid all packaged cakes, cookies and muffins, which can be high in fat, transfats and salt as well as artificial flavorings, colorings and preservatives. With so many great recipes available for free online and flour so cheap, get back to basics and bake at home.   Then set aside a small portion to enjoy that day and the next and store the rest in the freezer. Take out and thaw on the day needed to enjoy ultra-fresh baked goods any time.

Kick the Bottled Water Habit

Bottled water costs money and creates plastic mountains in landfills everywhere.  An inexpensive filter on the sink tap or a jug with a water filter costs pennies and helps protect the environment.  Get a sturdy reusable water container without the dangerous chemical BPA in it and take it everywhere for smart savings.

Kick the Latte Habit

For people who are spending a ton on coffee from the local corner hangout, the bad news is they are spending more than just $5 a drink. They’re also expending their daily calorie, carbohydrate and fat allowance. Invest instead in a good cappuccino machine or even a disc-based coffee machine and non-fat creamers in a variety of flavors. It will save money, calories and also coffee, since there is little danger of making a whole pot and leaving it to sit and then throwing it away.

Use the Local Library for Books and DVDS

Use the local library for keep fit ideas. Only buy the books or workout DVDS certain to be favorites for a long time to come. A membership to Netflix can also help break up the monotony of work out routines and allow people to try before they buy.

Walk or Cycle Every Day

Walk as much as possible to save money and burn calories. Walk to the store instead of taking the car or bus. It will save money on gas or transportation costs too.A bicycle is a great way to stay fit and lose weight. It can also help save money on travel.

Check Out Local Listings for Fitness Bargains and Freebies

Check the local newspaper or Craig’s List for items people no longer use or want. There are great bargains to be hand on often little-used fitness equipment.

(This article was originally published at Suite 101:  Twelve Tips to Keep Fit for Less Money)

Even our feet can use a break from hard work. They work hard and that is why they need to have a special touch every now and then to keep them in tiptop shape.

How It Works

There is an art to it. A good foot reflexology massage may take about 45 minutes to perform. To soften the feet, soak them in a warm foot bath. You can use aromatherapy oils to open the pores and bring about a calming effect, just like using aromatherapy for any other type of massage.

Work on one foot at a time. Massage the foot with oil. This makes it easier for your hands to knead the foot without friction. Move the foot around to warm it up before you begin the actual massage technique. Be sure that the foot is supported on a soft surface. Start with the toes. Gently apply pressure to each toe. Squeeze the toes and then proceed down the foot towards the heel and up to above the ankle. If you are getting the massage, try to relax your foot. Staying tense will only make it harder to feel the effects of the work.

Start again, but this time twist the foot gently from side to side. Work your way from the toes up to above the ankles.

Now, stroke the foot. Use your fingers to stroke the tops of the feet. On the bottoms, use your thumbs. They apply firmer pressure so that you won’t tense up even if you are a little ticklish.

Don’t forget the nooks and crannies of your feet, such as the area around the ankle. Knead the area around your heel also to soften and reduce tension.

The toes are a primary focus of the foot massage. They will be stroked, kneaded and pressure applied between the toes to soothe them.

Benefits of a Foot Massage

We have a lot of nerve endings and capillaries in the feet. They are connected to other areas of the body here. That is where reflexology comes in. By stimulating a certain area of the foot, another portion of the body is affected.

* Healing – Circulation is increased with a foot massage. This works for diabetic patients who have trouble with wound healing, especially on the feet. The increased blood flow can speed healing.

* Surgical pain – Foot massage can help to reduce pain after a surgical procedure elsewhere in the body. The amount of medication you have to take could be little or none.

* Vascular disease – Faulty valves can lead to fluid retention in the tissues and problems with the veins in your legs. Massaging the foot can help increase the blood flow to these areas, preventing serious problems with clots, excess fluid and pain.

If your feet need a break, consider scheduling a foot massage.

There are many massage techniques that are employed these days. One that has become popular in Western culture is the Japanese art of shiatsu massage. Learn how you can benefit from this healing touch.

Shiatsu is a Japanese word that means “finger pressure.” During the session, the massage therapist will apply pressure with fingers and also assisted muscle movement to correct imbalances in the body.

Massage is used to restore the flow of chi (pronounced chee) or life energy in the body. It is this life energy that maintains the health of the body. Releasing it to flow freely allows the body to heal itself. This is the basis of massage and shiatsu in particular.

Depending on your complaint, whether it be headache, muscle ache, cold or what have you, the problem is not just in that one spot. Your body may be manifesting the problem in that area, but to clear it up takes a whole body approach.

How It Works

Pressure is applied to the entire body at points that are congested. This is where the chi is blocked. Shiatsu works to restore the circulatory system. Your body may be manipulated in an attempt to find the points where the problem lies. Just because you have a headache, you may feel relief after pressure is applied to your foot.

Once the chi is freed, you may notice changes in your body right away. There are side effects from the procedure, but they are all geared towards health in the body.

Coughing – This can result from the body moving toxins around and trying to clean itself up, so to speak. It can be alarming but it is not due to a cold (unless you had one before the session). The lymphatic system will be releasing toxins into the bloodstream to be eliminated.

Tiredness – Moving and stimulating the immune system can leave you feeling a bit spent after a session. Lie down if you feel this way, and also drink plenty of water.

You can stay clothed during a session but try to wear light clothing so it is easy to move your muscles and joints. The shiatsu session will use a combination of pressure, deep breathing and manipulation. Not only is your chi being restored, but the nervous system and the skeletal system are also positively affected.

Here are some of the benefits of a shiatsu massage:

* Restores the flow of chi
* Reduces stress
* Removes toxins from the body
* Deep tissue relaxation (this is good for athletes)
* Improves circulation
* Improves mental focus.

If you are looking for a massage that will help your entire body, a shiatsu massage may be what you need. It incorporates restorative and preventative techniques. Use it in combination with a proper diet and exercise for full body healing.

Summer is always right around the corner. Before you know it, it will be time to try on that bathing suit. Get in shape starting now!

The best thing about getting in shape for summer is that you can do it without anyone noticing.  In the winter and early spring, you are still wearing heavy clothing to stay warm. Won’t your friends be surprised when you shed your warm clothing to reveal a slimmer, trimmer, healthier you? Everyone looks the same in thick clothing so there is no pressure except what you place on yourself.

Take advantage of the wintertime to start your summer regimen. You can start to achieve some of your exercise goals in as little as four to eight weeks. It is recommended that you change up your routine every six weeks to keep muscles working hard and burning calories.

In the wintertime, you burn more calories, mostly because you are trying to stay warm. It takes a lot of energy to get you warmed up and then to keep you there when you are out in the elements. Starting your summer program then will give you an extra calorie burn.

Here are some tips to help you to get started.

* Eat a sensible diet – In the winter, we all want to sit around and graze. Use this time to experiment with new and exciting foods. Try a few winter vegetables and eat fresh fruits. Use them in smoothies, on top of hot cereal, in granola bars and trail mix. Since you are not moving much on some days, use this opportunity to cut down on your meals. Add chopped vegetables to your soups to beef up to increase your nutrient count.

* Get outdoors and get active – Walk or jog in the crisp air. It is a different feeling exercising in the cold weather. Warm up inside the house before going outside for an activity. Wear a muffler over your mouth to warm the air for easier breathing. Ride a bike, go snowboarding, skiing and even hike with family or friends.

* Go to the gym or recreation center – When the weather gets too cold outside, bring it indoors. Take a dance or aerobics class. The cooler temperatures don’t have to discourage your workout. Dress in layers so you can shed a few when you get indoors and reapply before going outdoors again.

* Buy that bathing suit – You can get a good deal now on a bathing suit because it is off season. Use it as a measure of how well you are doing in your program. If you need incentive, put it on.

If you are not ready for summer weather, use winter and spring to get in shape.

You are never too old to exercise. It has benefits for the body no matter what your age, even in your golden years. However, you should follow a few guidelines to do it correctly.

Getting older will mean a lot of changes in your body. People suffer more disease, more bodily breakdown and more mental issues, but it is not set in stone.

As a senior, you may have restrictions but once you get started with an exercise program, the changes in your body can be life-changing. Here are some ways to get started safely:

* Go slowly – You don’t have to hit the treadmill running your first time out. In fact, if you have osteoporosis or any arthritis, this is a bad idea. Start with walking about fifteen minutes a day to get the body used to the extra movement. Working in your garden, washing clothes or doing other housework qualifies as physical activity.

* Talk to your doctor – Always consult your doctor to see if you are safe to start an exercise regimen. Any pre-existing conditions may mean light exercise until you are stronger. Your doctor may also instruct you that by beginning and continuing an exercise program, you may reverse diabetes, lower your risk of heart disease, lower cholesterol, and lower high blood pressure.

* Increase muscle mass – Strength training increases muscle mass and also the strength of your bones. Even seniors can lift weights if done with proper technique and slowly. You don’t need heavy weights, just the repetition.

* Help lose weight – As you get older it can be more difficult to lose weight, and exercise can be the way to help you do so. Even thirty minutes a day can help you lose ten pounds or more a year. If you want to maintain your weight, exercise can increase your lean muscle mass and reduce your body fat.

* Cardiovascular exercise – To improve the functioning of the heart and lungs, get the body moving. Increase your heart rate through dancing, aerobics, walking, jogging or getting involved in group sports. It also improves your balance to help prevent falls and other accidents common to older people.

* The disabled can work out, too – Don’t let anyone tell you that if you are in a wheelchair that you can’t get physically fit. You can do many activities for chair-bound seniors. And sports like swimming and water aerobics gives you a chance to work your lower body without performing weight-bearing exercises.

Are you a senior? It isn’t too late to change your life and live longer. Use exercise to lower your risk of disease and increase independence.