Aging adults, or any adult for that matter, can improve the quality of their lives with physical activity. Fitness is important to all of us no matter what our age. By adopting a regular fitness program, you’ll see that getting and staying healthy is the real key to feeling young.

Start moving by pushing out the top 5 myths about exercise and getting older. (...)>

Read the rest of 5 Aging Exercise Myths That are Old and Tired! (312 words)

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Growing older is not for wimps. The body goes through even more changes than when you experienced puberty. It can seem almost like an appliance whose warranty has just expired. Everything that can go wrong seems to start going wrong.

So let’s learn the 5 things to do before beginning an exercise program, especially if you have been living a sedentary life for some time. (...)>

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It’s a wonderful cycle to get caught up in! Work out, lose fat, build muscle, burn more fat. Other than doing your exercises routinely, there are foods you can eat to help build muscle tissue. Let’s take a look at what sort of super foods will help build muscle.

The Magic of Muscle For Weight Loss

As we age, we lose muscle, especially when we reach the age of forty and over. But, muscle is important. It helps to strengthen our framework. The same calcium that strengthens the bones also builds the muscle that the frame is attached to.

Muscle weighs more than fat. It’s important to realize that especially when you are losing weight. If the scale comes down slowly, don’t worry. You are sculpting a more beautiful, healthier body with lean muscle. And, that lean muscle needs more energy to operate. That’s one reason why muscle burns fat for energy. Yes, even when you are not lifting dumbbells, your muscles are at work burning fat for you. What more could you ask?

Building muscle requires a nutritious diet. Muscle needs protein, calcium, and a host of other nutrients to grow. That is where super foods come in. (...)>

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© Healthy Journey 2010. | More articles: building muscle, eggs, flax seed, nuts, steak, super foods, turkey

When you buy a bicycle, the seat isn’t missing but it won’t necessarily be the seat that is best for you. Don’t be afraid to replace your bicycle seat. In fact, if you don’t replace it, your bottom will pay the price.

Of course, there’s no use buying a new bicycle seat if it’s just as bad as the first one! So, before you go shopping do a little research and ask yourself these questions. (...)>

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Spinning is an exercise class that uses a stationary bicycle to burn the fat and build muscle. Spin classes took off in a big way a few years ago taking bike riding to an all-new level. Even if you didn’t own a bike, you could get the benefit of bike riding along with the excitement of an exercise class to keep you from being bored.

In a spin class, riders use stationary cycles to complete a 45-minute to an hour routine. You can do the same thing on a recumbent bike or a stationary bike on the gym floor can’t you? Not exactly. This class uses different techniques to pump up the heart rate and the fun which you won’t get on the gym floor. (...)>

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For many back pain sufferers, it was an awkward stretch that got them into trouble in the first place. But, did you know that stretching can also relieve back pain? You just need to do the right stretching exercises.

We have many muscles that make up our body, and some of those muscles support the spinal column in your back. Having strong muscles in your back as well as your abdomen will work wonders to help ward off back pain. But, having flexible muscles in your back is just as important as having strong muscles.

When muscles are cold or underused it is hard to get them as flexible as they need to be to work well without pain. If you’ve been sedentary and decide to participate in an activity that requires some form of exertion, you are asking your back to perform a task that it is not prepared for. The result? Back pain. (...)>

Read the rest of Simple Stretching Exercises to Relieve Back Pain (428 words)

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Fitness experts and doctors recommend weight training for all adults regardless of age. Weight training builds muscle which increases your body’s fat burning potential. Weight trainers experience the benefits even while they sleep. Your bones are also strengthened by weight bearing exercises which is good news for older adults especially women who suffer from osteoporosis.

Want a smoother ride on your bike? Take up weight training to prepare your legs for a vigorous bike ride. (...)>

Read the rest of Add Weights to Your Cycling for Increased Performance (379 words)

© Healthy Journey 2010. | More articles: biking, building muscle, exercises, weight training

Weight bearing exercises aren’t just for bodybuilders. As you age, especially once you hit the age of forty, you begin to lose muscle mass. For women especially, bone loss becomes a problem. When the body is in need of calcium it can rob it from your bones. Building muscle not only increases their mass but your strength.

Most of us have learned how to exercise. The problem is when to exercise — and where! Here are five easy toning exercises that can be done anywhere and whenever you have time. At home, at the office, or on vacation, you can do these easy yet effective exercises to tone muscles, strengthen your body and feel great. (...)>

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Bicycle riding is a great way to spend time with the family and to get exercise. Why doesn’t everyone ride a bicycle nowadays? For one, they are intimidated when it comes time to buy a bicycle. Here are five helpful tips for finding the perfect bike for you.

Once you learn how to choose a bike, buying subsequent bikes is a piece of cake. You can’t just see a bike that is shiny and new and say that is the one for you. If you don’t find the right bike for your needs, then that shiny bike will stay in the garage until it tarnishes.

Here are the most important things to consider before you buy a bike. (...)>

Read the rest of 5 Tips for Buying the Perfect Bicycle (377 words)

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A bike is more than two wheels, a seat and handlebars. All bicycles are not equal as you will soon discover. Before purchasing a bike, decide what type of bike you are most comfortable handling. Here are the main 4 types of bicycles:(...)>

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Whether you choose an actual bicycle or a stationary one, cycling works the entire body. And, best of all, cycling is fun. You can do it any time of the day all year round. You’ll change your clothing for comfort but bicycles are durable and can withstand being out in both cold and hot weather.

Let’s get down to the nitty-gritty. When you choose an exercise to perform, you want to know if it will actually help you. There’s nothing worse than spending your time and sweat with zero results. We’ve got 5 great reasons to try cycling for exercise.

(...)>

Read the rest of Let’s Go Ride a Bike! Cycling for Exercise (342 words)

© Healthy Journey 2010. | More articles: biking, family fitness

As technology has propelled us forward as a society, we have taken a step backwards as a human machine. Video games, computers, and remote controls have all lead us and our children to a sedentary lifestyle. Obesity is becoming an epidemic.

This is what happens to your muscles when you don’t move your body. Muscle tone begins to slacken. The muscle fibers aren’t used anymore so they forget how to be flexible and stretchable. Injuries, like back pain, are common in people who have been sedentary. Lack of muscle tone and flexibility are primary reasons sedentary people are injured easily.

But, you can exercise your way to a healthy back. Here’s how. (...)>

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© Healthy Journey 2010. | More articles: back, back pain, exercises

Summer has become the focus of many health campaigns, including a federal program endorsed by the First Lady that is designed to help Americans get their bodies and minds in shape while helping others. Americans are ready to move; a recent Red Cross survey revealed that 40% of Americans plan to hike or camp this summer, and almost 75% will go swimming. But when rigorous activity depletes vital nutrients from the body, it’s important to replenish them through exercise recovery.

Mountain High Yoghurt shares tips and recipes to help Americans replenish electrolytes and refuel with protein and carbohydrates for their next workout, to keep those healthy habits. And, don’t miss the video at the end!

Tip #1: Know what your body needs, then find healthy sources for those nutrients.

After exercise, it’s important to replace lost water, sodium, potassium, carbohydrates, and protein. Rehydration is essential after exercise, and drinking water is the best way to rehydrate. Sodium and potassium, two electrolytes lost during sweating, should be replenished in proper proportions to maintain a balance inside and outside of cells. Last, many sports nutritionists recommend a 3:1 carbohydrate-to-protein ratio to help the body optimally recover from intense exertion. Finding whole, natural food sources for these nutrients is best.

Tip #2: Get some sodium…but not too much.

While some sports drinks contain sodium, they may contain too much in proportion to the potassium. Food sources for sodium that aren’t excessively salted also offer other nutrients like protein and carbohydrates, which are also needed after exertion. Counting sodium intake can help prevent sodium overloads. Excessive sodium in the diet may increase risk for hypertension, a risk factor for heart disease, stroke, and kidney disease. Food sources for sodium include pretzels, salted nuts, peanut butter, or salted sunflower seeds.

Tip #3: Don’t forget your potassium.

Potassium inside cells balances the sodium outside cells. The Daily Value (DV) for potassium is 4,700 mg, while for sodium it’s only 2,300 mg. Unfortunately, many Americans consume too much sodium, which upsets their potassium-to-sodium ratio, and can lead to chronic health issues. Good potassium sources include orange juice, bananas, and yoghurt, which are all easily digested after exercise. A smoothie made with ½ cup yoghurt, ½ cup of orange juice, and a small banana provides approximately 1,200 mg of potassium. Mountain High’s Papaya Pleasure smoothie provides more than one-fourth of the DV for potassium.

Tip #4: Get good carbs.

Muscles need carbohydrates to replenish their glycogen stores, but quality counts. Candy or soda, for example, are not as good as a serving of pure fruit juice which contains other valuable nutrients. Other good carbohydrate sources include graham crackers; yoghurt; fresh fruit; and whole-grain breads, pastas, or crackers. Right after exercise, fruit-flavored Mountain High Yoghurt makes a great, easily digested carbohydrate source, and it also contains needed protein. Other good choices include yoghurt with fresh fruit pieces or yoghurt spooned up with graham cracker sticks.

Tip #5: Eat lean protein.

Protein is essential for rebuilding muscle fiber after exercise breaks it down, so look for good, lean sources like lowfat or fat-free milk or yoghurt, a boiled egg, peanut butter, or soybeans. Bigger meals aren’t easily tolerated after exercise, so a snack is good for immediate recovery. At meal time, lean fish, poultry, and legumes such as beans or lentils are excellent protein sources that help rebuild muscle tissue. Mountain High’s Yummy High-Protein Granola Bread, for example, has an ideal carbohydrate-to-protein ratio of 3:1.

Regardless of how Americans choose to move their bodies this summer, if they wisely refuel with vital nutrients, they can help their muscle recovery and electrolyte balance recovery. And a refueled body is prepared for the next activity or workout.

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So by all means, if you need to start small, do so. Just start – walk a couple of blocks today, a couple more tomorrow, and keep doing it – for the long term. If your fitness level is better than that, walk more, or walk faster. Try some hills. Walk fast enough to break a sweat, every day.

Even more importantly, start thinking of yourself as a walker. Read the biographies of some of the great long distance walkers for inspiration. Fyyona Campbell, for example, was the first woman to walk around the world. (Walking around the world, by the way, is not literally possible for obvious reasons – but if you walk the length or width of any four continents, that counts as walking ‘around the world’ for the purposes of the Guiness Book or World Records.) Fyyona Campbell started when she was sixteen years old. A rebellious teenager, she ran away from home and set out to walk the length of the British Isles, from Land’s End to John O’Groats. Later, she walked Australia, Africa, Europe and America, thus becoming the first woman to officially walk ‘around the world’.

You may dream of becoming a long distance walker yourself – or you may set less lofty goals. In either case, if the idea of walking long distances appeals to you, just start at whatever point you happen to be at right now, in terms of your available time or your fitness level. To track the miles or kilometers you walk, invest in an inexpensive pedometer. This will give you a real sense of accomplishment. Even if you are only walking the seawall or the track near your home, look up the miles that you would have to walk to get to the next city. Then, set that mileage as your goal. See how long it takes you to walk that distance – can you do it in a week? In three days? Accomplish that goal, then set a new one. Can you walk the length of your province or state (or the equivalent) in the next month?

Besides giving you an inspiring goal that is more likely to keep you going in the long term, this approach to exercise gives you a unique perspective on things. As recently as a hundred years ago, going to the next city or town did entail a very long walk for most people. Of course, there were trains, and some people were lucky enough to have horses, buggies or stagecoaches, but by and large, the way that people got places was by walking. Think about that – how did they do it? How long did it take them? How did it feel? By committing to long distance walking, you get to find out the answers to these questions for yourself, first hand – you are literally bringing history to life!

With gas prices rising as they are, some people are using this as their motivation for walking. Try walking instead of driving, within reason. In fact, this is a way of life even today for many people in European cities, where the streets are too congested and gas too expensive to make driving a desirable option. Incidentally – or not – these people are seldom overweight.

Walking is something that requires little in the way of special equipment – comfortable walking or running shoes are recommended, of course – and nothing at all in the way of training or preparation. You just start, and then you stick to it. Find ways to make it interesting and inspiring, and then just do it.

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Qigong literally has thousands of different forms and styles, all meant to attract active and vital sources of energy for your body and mind. Qigong is physical exercise but it has more to do with understanding your inner body and thoughts. Qigong seeks to make a connection between body and soul.

The art of healing with Qigong uses the power within your peace of mind. Qigong can be used for many different reasons—healing illness, reducing stress and preventing disease. Practitioners discover that understanding of self and freeing one’s mind of troubles can prevent many of life’s dis-eases.

Qigong is the absolute best method for self healing. No matter what ails you, qigong can cure you and help you need less medical care in the future. Qigong is about healing your body, mind and spirit. This type of holistic healing is something that can last forever and effect the rest of your life in the most positive way possible.

There are so many different methods of qigong that you may already be using some and not been aware of it. (...)>

Read the rest of Qigong: Self-Healing Through Fitness (223 words)

© Healthy Journey 2010. | More articles: acupuncture, holistic medicine, meditation, qigong, TCM

The basis of karma yoga is found in ancient Hindu religions and philosophy. Over time, the practice has evolved to a meditative state that many believe can be achieved by no other form of yoga because only karma yoga combines the two main philosophies of the world. This means that it combines the theory of Western philosophy, that life should be lived with pleasure with the Eastern philosophy that life should be lived for knowledge. With karma yoga, the two philosophies become intertwined in the act of karma.

By learning karma, you are learning the knowledge of the world and living in complete and pure happiness.

The progression of your karmic growth depends solely on the way you live your life. If you live your life for wealth and material possessions then you are acquiring bad karma. If you live your life for pure happiness and love then you have good karma on your side. If you do not work on yourself and the life that you are living then karma yoga cannot help you. The type of person that you already are, reflects the results that you will see by participating in karma yoga. (...)>

Read the rest of Karma Yoga Intertwines East and West for Inner Harmony (372 words)

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While it might not be selling out in stores as fast as the first version did, the Wii Fit Plus is still a hot item with sales that are in the millions.

What’s so hot about the Wii Fit Plus?

So, why are people so worked up about the Wii Fit? It’s simply a gaming device, isn’t it? Not so much. Sure, the Plus is a gaming device, but many folks love the undeniable fact that you really can use these games to get fit and have fun.

Families love the Wii Fit Plus, too. And, parents say it’s a terrific way to get everyone — tots, kids and teens — moving and playing together.

Can the Wii Fit Plus really help me lose weight?

Any sort of regular, physical activity can help you lose weight, especially when combined with a good diet. Losing weight is really just about burning more calories than you eat. If you’re eating a sensible, well-balanced diet, then the answer is “Yes,” the Wii Fit Plus can probably help you shed a few pounds.

Try these 4 simple ideas to kick start your weight loss program with the Wii:

1. Body Test. Ok, technically this isn’t going to help you to lose weight, but you need to know where you’re starting from if you hope to get where you’re going. Get weighed, figure out your BMI, and take a few measurements. The Wii Fit Pluss can keep an eye on this info for you and you will be able to trace your progress along the path.

2. Aerobics. Start with some cardio. Use the Wii Fit Plus exercising games — like step aerobics and super hoola — to get your pulse rate up and work up a sweat.

3. Variety. If you’re trying to get fit, but think that exercise “isn’t your thing,” then it’s easy to get bored. With the Wii Fit Plus, there is no need to do the same exercises over and over. The Wii Fit has a massive assortment of fitness games. Try something new every day of the week. You have no excuse for losing interest in your new fitness program.

4. Frequency. Like with just about any exercise program, if you want to use the Wii Fit Plus to lose weight then consistency is essential. Set a schedule, mark the calendar and be disciplined. Thankfully, with the Wii you don’t have to worry about boredom (see #3) or finding time to drive to the gym. (...)>

Read the rest of Wii Fit Plus: The Next Evolution in Fitness Games (20 words)

© Healthy Journey 2010. | More articles: games, home exercise programs, wii fit

With so many fitness DVD’s to choose from, finding the one that fits your needs can be a daunting task. There are certain things you should know about fitness DVD’s before picking one off the shelf. If you don’t consider these before you buy, you might come home with a DVD you can’t use.

What is the Degree of Difficulty of the Fitness Program?

No matter how enticing the back of a fitness DVD may sound, look to see what the fitness level is. A beginner who buys a fitness DVD aimed for advanced exercisers can become frustrated and discouraged when they get home and try it. Same is true for an advanced exerciser. Getting home to find the workout out is at a slower pace than you are accustomed to can be annoying. With both cases, money is wasted. Make sure to check the level.

Are Equipment and Space Required to Workout?

Some fitness DVD’s require large amounts of space to do the workout. If you do not have the area available, it will be impossible to take advantage of the entire benefits of the workout. A dance fitness DVD can be one that takes up a lot of space. Before buying, think to yourself if you want to move furniture every time you plan to do the workout. If that’s not an issue, go for it. If it is, move on to the next. Another thing to be on the lookout for is equipment. Some DVD’s require an exercise ball while others may require weights or a yoga mat. If you are not willing to purchase the extras or don’t have any room to store the equipment, pass on the DVD.

For Fitness DVDs, More is Definitely Better!

Boredom and working out do not mix. Doing the same workout day in and day out will quickly become tiresome. This can cause you to become more and more unwilling to workout. This is bad. By giving yourself a variety to choose from, boredom will be kept out of the workout. Aim to buy a mixture of aerobic and muscular fitness DVD’s, maybe even yoga to help stretch the sore muscles from an intense workout. To keep the tediousness away, switch the focus each day, one day aerobics, the next weights. Even having DVD’s with different music can work. (...)>

Read the rest of Get the Skinny on Fitness DVDs (87 words)

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The cardio-based exercises on the Wii Fit Plus offer a great workout that are high on calorie-burning and big on fun. Games such as: Hula Hoop, Rhythm boxing , Free Step, and Basic Run. Other standard games for the Wii Fit Plus also include: yoga, balance and strength coaching.

But, no matter how much fun the free games are, eventually you’re going to want to try out a few of the after-market games for the Wii Fit Plus.

There are shelves and shelves of third-party accessories and games designed especially for Wii Fit players. These games all make use of the Wii Fit Balance Board, so although you will pay extra for the game at least you won’t have to buy any additional accessories for your Wii Fit.

EA Sports Active: The most expensive of the trio, EA Sports Active takes a holistic approach to fitness. The game’s strongest selling point is the way that it ties together nutrition and lifestyle. EA offers up individual fitness routines or a full on 30-day challenge. Sports Active uses the balance board, but also includes a few extra accessories that can be used for lower and upper body workouts.

Gold’s Gym Cardio Workout: There are few men that don’t know the reputation of Gold’s Gym. This branded exercise game offers a series off fitness games built around a boxing theme. There’s shape boxing (which includes rhythm boxing), boxing examination and exercise mode. Gold’s Gym Cardio Workout has six different boxing lessons with varying degrees of difficulty. Much like it sounds, examination boxing is a set of quizzes or challenges designed to test what you’ve learned. Gold’s exercise mode is a collection of skill-building lessons that will have players punching, dodging and practicing their rhythm.

Jillian Michael’s Fitness Ultimatum 2009: Ah, Jillian. This powerhouse trainer from TV’s The Biggest Loser has her face on an ever-growing number of products. However, it’s more than just popularity. She knows how to get results. Fitness Ultimatum is a boot camp-style exercise game. Players will paddle down a river, throw paint-filled grenades, rush through tire runs, obstacle courses and more. Routines are suggested based on the goals and parameters that you set: weight loss, intervals or strength training.

When you’re ready to step up your Wii Fit challenge with a new set of games, consider these games a good place to start.

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Of course as with all things this new era of exercise gaming has both good and bad. Before you leap into a new fitness routine read through this list of pros and cons so you’ll be prepared to make an educated choice about whether using the Wii Fit Plus to lose weight or get fit is the right choice for you.

Let’s take a look at the Wii Fit Plus pros first:

1. Convenience – Wii Fit workout take place at home so it’s easier to fit into your schedule. Early mornings, late nights, you never have to worry about whether the gym is open or the babysitter is available.

2. Fun – The fitness games are interactive and challenging, but many users say it doesn’t feel like exercise because using the Wii Fit system is so fun.

3. Kids love it – So many video games are a solitary sport. But, the Wii is definitely multi-player fun that the whole family can enjoy together. Kids can be active, play video games and parents can be “cool.”

4. Progress – If you really plan on using the Wii Fit to lose weight or get active, then tracking your progress is essential. Filling out fitness journals weight logs can be a real pain, but Wii takes the trouble out of tracking. The balance board can not only weigh you, but will keep a record of your weight loss and exercise improvements as time goes by.

Every silver lining has a cloud. Here are the cons of using Wii Fit Plus to exercise:

1. Intensity – Experience fitness fanatics probably won’t be too impressed with the workouts. The fitness routines can vary in intensity from game to game, however basing your exercise routine around a video game is best for folks that are just starting to get active, or for regular exercisers that just want to supplement their other workouts.

2. Expensive – This “con” comes with a caveat. Given enough time, even an all-inclusive Wii Fit Plus bundle is cheaper than a gym membership. However, a gym membership is usually paid monthly and you’ll be buying your gaming system up front. The thing to remember is that, once it’s paid for you never have to worry about another expense. No membership fees, no extra class fees. Exercise “for free” with your Wii whenever you want.

3. Weight Limit – The Wii Fit Plus weight limit is 330 pounds. Considering that this game system is perfect for people who are just starting out on their weight loss journey, this is can be a serious set-back for some. If you happen to fall into the too-big-for-wii-fit crowd, don’t give up. There are other games that don’t use the balance board. Check out EA Sports Active for a set of exercises that use Wii accessories that aren’t tied into the weight limit.

4. BMI measurements – BMI can be very misleading. No computer can accurately assess BMI because it doesn’t consider the way your body is built. Muscle weighs more than fat, and some individuals may be inaccurately judged as overweight by the Wii Fit Plus scale.

Ready to start your own video game fitness journey? Check out these all-inclusive bundles for the Wii Fit Plus to get everything you need to lose weight with Wii Fit.

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© Healthy Journey 2010. | More articles: family fitness, wii fit