How Quickly To Walk Before It’s Beneficial

Researchers have determined the pace is needed in order to make walks beneficial for health and exercise. Although you might think a quiet and peaceful walk with the dog or baby is benefiting you it isn’t – at least not your health. Researchers have worked out just what the pace Read more

Senior Fitness Keeps You Slim

There is one thing that makes people stop their Senior exercise program. That is hitting a plateau. You work hard for a few weeks, lose some weight and feel better for it. Then next time you weigh yourself you are the same or even – shock, horror – your weight has gone up. Stuck on a plateau you despair and give it all up. Soon you are back to your original weight and another Senior fitness program has failed.

But there are reasons, and matters can be resolved.

Maybe at this time you are still taking in more calories than you burn off. Inevitably there are variations in what you eat and you may have had a bad week. The answer is to eat less or walk more and you will start losing weight again. If you can increase your walking that will help a lot. I suggest a mile a day, but if you can do two miles a day, maybe one in the morning and one in the evening, you will see a big difference.

You must get the calorie count about right. It’s a bore to check everything, but do so for a couple of days and any problems will become obvious. A man needs at least 1500 calories a day, a woman 1200 calories a day. You may even be under eating. This will make you body think you are starving and save what it can as fat to be used at a future date.

Try eating fewer carbohydrates and more proteins every day. Carbohydrates, such as fruits, vegetables, pasta, brown rice and legumes should form 55 per cent to 75 per cent of an adult’s diet. So there is room for a decrease if you are eating a lot. Then you can eat more protein rich food like meat, eggs and dairy products. But not too many dairy products. It is also be a sensible idea not to mix proteins and carbohydrates. Leave 2-3 hours between differing meals.

You may be building muscle through exercise and it will take a while for the balance of more muscle, less fat, to work its way through your body.

Motivation is important. It can be hard keeping to a Senior walking fitness and weight loss program by yourself, with nobody to praise your successes and share the hard times. If you can get a buddy to walk with, or join an exercise club this will help a lot.

So there are a lot of reasons for hitting a plateau and it doesn’t mean you will never lose weight. You will become fit and slim, it’s a matter of time. Just keep at it, look at the reasons why your weight loss has slowed down and make any changes necessary. Soon you will be losing weight once again.

Get useful knowledge about stomach loss – read hyperlinked webpage.

Fitness Walking For A Healthy Heart

To keep fit and active Seniors, like the rest of us, need exercise. Walking is the easiest and best way of achieving lifetime fitness. You just have to start slow and work up to a mile or more a day. Keep it up and you will lose weight and become a lot fitter.

Along with a Senior walking fitness program you should try some exercises. It is easy enough to find out the type of exercises on the internet, but not always easy to get information on what to do. So here are a few tips.

Cardiovascular. This is the simplest way to general fitness. Cardio exercise burns calories, strengthens the heart and increases lung capacity. It also helps reduce the risk of heart attack, high cholesterol, high blood pressure and diabetes. So it is well worth doing. Your Senior walking fitness program will use up 180 calories in 30 minutes if you walk briskly. There are other things you may do as well.

Bicycling uses up 250-500 calories in 30 minutes depending on speed.
Swimming uses up 400 calories if you do 30 minutes of breaststroke.

Strength. Your Senior walking exercise program will strengthen your lower body. Try arm raises to strengthen the upper body and shoulder muscles. Put together these exercises will help to reverse the muscle weakness which can occur in old age.
Sit in a chair with back straight and hands at sides.
Raise both arms to shoulder height.
Hold for 1 second.
Slowly lower.
Repeat 8-15 times. Do this every day.

Flexibility. This will increase your freedom of movement and make your limbs more supple. Gently stretch each one of your muscle groups – arms, legs, back, shoulders 3-4 times for each muscle group. Do this for 30 minutes every other day.

Balance. As we get older we can have problems with balance. Roughly 9% of people over 65 years old can find balancing difficult. This exercise will help.
Hold a table or chair for balance.
Lift one leg 6-12 inches out to one side.
Slowly lower the leg. Repeat with other leg. Do this 8-15 times every day.

So there’s nothing too difficult in any of it. The fitness walking program you should, if possible, be doing anyway, working up from a short distance to a mile or so a day, so getting your cardio exercise. If you bicycle or swim so much the better. The other exercises you can add on if you want to. They will not burn off anything like the calories of the cardio exercise. That is not the idea, but they will make you stronger for when you do the cardiovascular exercises. If you have any pain, or difficulties in doing exercise do stop and talk to your doctor.

When people say they want to get fit they often mean they want to lose weight. So along with exercise you must eat a healthy diet. There are a lot available, some better than others. One of my favourites is the Mediterranean diet, consisting of fresh vegetables, lean meat and oily fish. Eaten with an occasional glass of wine this is one of the nicer ways to diet and it works.

So just put light exercise and a healthy diet together and you will feel good, look good and live longer. Seems to me that’s a good idea.

Read crucial information in the topic of how to lose weight fast – welcome to your individual knowledge pack.

Walking To A Healthier Lifestyle

Is walking the best way to lose weight or is it just another popular idea? Unlike other ways of losing weight, walking gives you a fantastic way to burn lots of calories in a fun and healthy way. Read more

Walking for Weight Loss

Running to Keep Fit

Everyone knows that running is one of the most beneficial exercises out there. It is one of the most highly used exercises for weight loss, can work wonders for your cardiovascular system, and can help to strengthen our bones. Read more

Next Page »