Why is exercise really important for us?

Most people worry about their health status once they are past their prime. It is important to know that keeping the body active and healthy will go a long way in ensuring that you live a healthy and normal life. Therefore, exercise is still very much important when you are past your prime, but you need to take it slow and be gentle with your body.

Exercise is important

Maintain your weight

Weight issue is one of the biggest problems for people who are over their prime. Too much weight can worsen an already delicate health situation at a time when you are gradually losing the power to take risks. Small exercises focused towards ensuring that you eliminate excess fat and sugar in your body can go a long way in helping you live a better life.

Reduce the impact of illness and chronic diseases

Diseases and illness are no respecters of anyone. While you can’t stop them, you have a better chance to reduce their impact if they come – and they will surely come. Exercise rejuvenates the body, energizes the soul and brings confidence. People who exercise benefit from improved immunity, better digestive function, better blood circulation and other ingredients that make it easy to combat illnesses.

Engaging in exercise after prime age helps the brain

Most people are still very active and relevant even after their prime. If you are one of those, you need to take conscious efforts to energize your brain and get it busy as much as you can. Games like Sudoku, puzzles and a long list of brainteaser mobile app games can go a long way in exercising your brain and make sure you retain your mental power.

Physical exercise options for people over their prime

The key to exercising at an older age is to come up with a balanced exercise plan. Mixing different types of activity will not only improve health but is highly enjoyable. Engaging in posture exercise can increase balance and stability, as well as the fear and risk of falling. Cardio exercise can also be very helpful. This includes walking, staircase climbing, rowing, tennis, hiking, and dancing.

Strength and power training is also very useful because it builds muscle, increase power and reaction time, and prevents falls since it enables you to react when you lose balance. You should also engage in flexibility exercise to eliminate rigidity and improve your joints.

Before starting your exercise routine, you need to put so many things in place to ensure that you reduce risks of injuries or other complications. You should get medical clearance from your health professionals and consider your present health concerns. You also need to listen to your body and ensure that you don’t stretch it beyond limits that could put you in danger. Start your exercise routine slow, and then build it up gradually. Commit to an exercise routine, prevent injuries by warming up before exercise and eat the right food that will give you energy and make your exercise a success.

For more information about fitness & exercise please refer: www.natestretchandmore.com

 

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Why is exercise really important for us?

Help me! I have Paget’s disease what should I do

Paget’s disease is a chronic condition of the bone that results in the disorder of the normal formation of the bone. In normal bone, there is a balance of forces that lay down new bones and take up old bones for maintaining the proper level of calcium in the blood. People who have Paget’s disease have the bone abnormally formed, making it become enlarge, dense, and prone to breakage. The symptoms of Paget’s disease includes itching, pain, sensitivity and bone deformation, etc. So, what can someone in this situation do to help themselves?

Seeking medical care

The first step to fighting Paget’s disease is to go for proper diagnosis. This will help to detect the disease accurately, analyze it and find ways to for a cure. Medical care for Paget’s disease should begin immediately after noticing weakness or change in bowel movement or bladder functions and increasing bone pain or deformities. Physicians and specialists treating Paget’s disease include primary care providers, endocrinologists, radiologists, nuclear medicine doctors and so on. Also, spine surgeons may treat Paget’s disease if spinal surgery is needed.

Diagnosis

The process of diagnosing involves many activities including laboratories studies on blood and urine. Laboratory tests that provide information about the rate of bone turnover, like the bone-specific alkaline phosphatase, is carried out. Other laboratory studies that are essentials for proper diagnosis includes assessment of parathyroid hormone levels, calcium, and phosphate. If a fracture or malignment transformation is suspected there may be needs for radiographs to have a detailed information about the impact. In patients with neurological dysfunction and muscle weaknesses, CT Scans and MRI Scans are necessary. The bone scan is highly essential because it helps to determine the level of impact of the disease on the bone by providing a total image of the entire skeleton. A bone biopsy is generally not necessary but will be considered if there is a suspicion of abnormal lesion or cancer involved.

Medical treatment for Paget’s disease

The primary intention of treating Paget’s disease is to find ways to control the disease activities and manage any form of complications. Bone pain can be treated with anti-inflammatory drugs, while bone deformity will require the application of specialized footwear or heel lifts. In the case of damage joints, fractures, or bones that are severely deformed, surgery may be needed to correct the deformity, after doctors have treated the patients with medications to reduce surgical complications. The use of Intravenous zoledronic acid as a bisphosphonate is very effective in treating the symptoms of Paget’s disease. People whose Paget’s disease has affected their joints usually benefits from muscle strengthening and physical therapy programs.

There are no home remedies for Paget’s disease. Once the symptoms begin to show, it is important for patients to immediately seek medical advice and proceed to have a diagnosis done. If treated on time, Paget’s disease cannot become life threatening. Most people who have it get to live a normal life and get back to their normal daily routines. Affected people are advised to see the doctor throughout their lives due to a small risk of bone tumor formation.

For more information about Paget’s disease please refer: www.natestretchandmore.com

 

 

 

Help me! I have Paget’s disease what should I do

The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

One of the most common complaints among non-athletes and athletes, is the lower-back pain. There can be many reasons behind the discomfort. It can be due to diseases, worsening medical condition or physical injury related. How to ease the lower back part of the body is done by carefully evaluating the cause, the and the plan to resolve the pain issues.

6-Lower-Back-Stretches-to-Reduce-Pain - Nate Wilkins

For healthy persons having a back pain, perhaps the back muscles are causing the discomfort. One  known management for this is by doing some back stretches. Stretching in general, makes room for the muscle to move, relieves the pain and prevents muscle stiffness.

Practical Lower Back Stretches

Cobra stretch

The goal of  doing lower back stretches is to prevent muscle stiffness and pain and to do this; you can start doing lower back stretching at home with the famous cobra stretch.  This kind of stretching exercise is for both men and women to relieve the pain. To do this, you need to keep your legs together, assume a prone position and raise half of your body, putting the force on your back.

Lying lower back stretch

Opposite to this is the lying lower back stretch, wherein you assume as supine position and pulling your legs to the chest area and holding it for at least 30 minutes before letting go.

Fitness Ball

The fitness ball is perhaps one of the most popular lower back stretches for men. With an exercise ball, you can stretch your back by wrapping the ball around and do the stretching.

Pelvic thrust

Pelvic thrust is a good lower back stretching exercise that can relieve you with the pain. Lying flat on your back, you bend your legs while your knees near your hamstring. Start pushing your legs and thrust your pelvis. The more repetitions you will have the better.  Alternatively, you can put something heavy on your legs as you push and thrust your pelvis.

Leg Raise

This is a simple routine, which is good for mothers. The lying static leg raise involves at least a 20- minute leg raising on a chair. Lie on your back and raise your leg on a stool.  This can relieve you from a long day, and it can relax your body.

The muscles, ligaments the tendons can adhere when there are no physical activities involve. When these sticks to each other, this is where discomfort sets in. The pain in the pain can be unbearable depending on the severity of the adhesion or in the injury. By doing, a lower back stretches the lower-back muscles will be eased from the tension and stiffness.

 For more information please check out: http://www.natestretchandmore.com

 

 

The Secret To Successful Lower Back Stretches – Nathaniel Wilkins

Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

The weight gain during pregnancy is primarily to provide sufficient accommodation of the baby. The fats also provide cushioning and protection of the neonate.  The total weight gain, during this period is roughly 30 pounds for women in their normal weight. At least seven pounds are for the protein, fats and the rest of the needed nutrients for the baby and the mother.

Fitness Exercise For lose Baby Fat

After pregnancy, these “baby fats” remains in the body, with the highest percentage in the lower abdomen where the uterus is located. How to lose the baby fats after pregnancy can be an uphill battle for some, while others find it easy.

Set a goal

Weight management starts with a concrete goal. When you have your priorities straight, working on your body is easier.  Right after pregnancy, your priority is your new role as a mother. This can be overwhelming, especially for a new mom. Postpartum blues may set-in, and your coping mechanism may urge to eat more. This is a normal phase that you have to go through, just don’t go on an official diet yet, but let this stage pass. When you have the full control of your daily activities, start your weight loss goal to get back to your pre-pregnancy body frame.

Breast Feeding                         

Nevertheless, while you are still contemplating on how to actualize your goal, do breastfeeding. According to research, women who breastfed their babies, for at least six months,  significantly lose fats in the triceps area, compared to women who did not breastfeed their babies. (http://ajcn.nutrition.org/content/58/2/162.short). Secondly, breastfeeding is healthy for your baby, as it boosts the baby’s immune system.

Start Moving

Depending on the nature of your delivery, you can start walking and start to sweat. Take the exercise a step at a time, until you do the yoga or Pilates.  These two types of exercises are good strengthening routines that can help you get back in shape. As you exercise, you can also do deep diaphragm breathing, then hold it as you inhale. This can trigger muscle contraction, burning the fats away.

Challenge Your Body

Sometimes, the demands of being a mom can overpower your will to get into shape. One approach is to challenge yourself. When you push for your exercise plans, calories are burned, resulting in weight loss.

There are a lot of options for you to get rid of the baby fats right after giving birth, but following each one can be difficult. Start with the basic, and take it one day at a time. You still have an important role to accomplish, and that is to provide care for your baby. Nevertheless, everything begins with the end in the mind.

For more information about Baby fats and Pregnancy fitness  Please Refer to Nathaniel Wilkins: http://www.natestretchandmore.com

Female Fitness Program for lose ‘Baby Fats’ After Pregnancy by Nathaniel Wilkins

My knees hurt, but I need to do leg exercise, help!

Too often, a set of lousy knees can get in the method for a “decent execution” in the rec center on leg day. I generally hear the exemplary line, “My muscles are sufficiently strong to lift it, but my joints can’t take it.” Even more regrettable, egocentric conduct coupled by social weight makes a lifter attempt to work through the pain, which is never a smart thought.

As I would like to think, the most widely recognized joints that get no affection are the knees. They’re required in any significant lower body movement, and not at all like the shoulders, they’re in charge of less scope of motion, making their susceptibility to harm that much higher.

Legs Exercise

Although jumps and squats do great things to our thighs, our knees . . . not to such an extent! In case you’re stressed over extra strain on your knees from weight training or basically want a couple of alternatives to these fundamental moves, here a couple exercises that will do just that. Without letting your backside free, exercises like step-ups and leg presses are gentler on the knee yet still work similar muscles. Consider some of our favorite moves underneath and give your workout a leg up the next time you hit the exercise center — after all, you just have one set of knees!

Leg Presses: A great alternatives to squats, leg pushes on the machine work the real muscles of the leg in an extremely controlled way. Ensure you start with your knees at a 90-degree point, or greater, and just utilize a high resistance if your knees are without damage.

Step-ups: Step-ups work a lot of indistinguishable muscles from jumps but on the grounds that you are stepping up onto a crate or platform, you can control how profoundly you twist your knee, in light of the height of the platform, to better protect the joint. Additionally, since your foot is stationary at the start the exercise, the knee joint is more stable as you put weight on your leg. Not just do they effectively work your legs and glutes, step-ups offer a cardio component, too!

Reverse rushes: Reverse thrusts are more secure on the knees in light of the fact that the front leg is planted, permitting you to monitor your alignment as you step back. They are likewise a decent approach to complement all the forward movements of everyday life.

Deadlifts: If at first, you think muscle head at listening to this exercise, think once more. Like squats and rushes, deadlifts are an effective move for your lower body, particularly your glutes, hamstrings, and quads. Since your feet are completely planted on the ground, your knees stay stable as your twist your torso forward, and drawing in the center will likewise take weight off the joints in your legs. Remember this manual for deadlifts before your next workout.

Lying hamstring twists: Using an exercise ball is a great approach to switch up your routine while protecting your knees. With lying hamstring twists, you target the butt and hamstrings without putting significant weight on the knees. This is likewise a great move for center stability and adjust.

Keep in mind, while these exercises do take a portion of the strain off your knees, they don’t let them completely let them free. On the off chance that you are having significant knee pain, take legitimate precautions by visiting your doctoring and taking the essential rest expected to recuperate.

For more information please refer: http://www.natestretchandmore.com

My knees hurt, but I need to do leg exercise, help!

What is a lactic threshold?

In the past, many athletes thought that the heart rate was the most important when it comes to performance. Then the news broke about the lactic threshold, and a new king was born. What is a lactic threshold and how do you know when you’ve reached it, so you raise it and perfume better?

What is a lactic threshold

What is your lactic threshold?
When you are exercising e.g. cycling or running, your muscles produce acids, which build up in your legs and make you burn. The more you perform, the more acid builds up. But you could have been slowed down thanks to lactic, which acts as a neutralizing agent. However, you get to a point where your muscle produces more acid than lactic can neutralize so that the pains in your muscle forces you to slow down. The point where your muscle starts giving in to excess acid is known as the Lactic Threshold.

How do you know when you have reached Lactic threshold
One of the best ways to understand your lactic threshold is through a very simple DIY exercise. To start, mark a 3-mile route on which you will be running, or cycling without stopping at any point. Put on a heart monitor, warm up for about 20 minutes and then start your preferred activity, moving as fast as you can. Recover for about 15 – 20 minutes and ride back the same route – only this time do it with ease. Repeat the test and compare results. Your LT is the average heart rate for both efforts.

How to increase your LT
Everything that has to do with the body is usually affected and determined by genetics. However, that does not mean that you cannot train your body to become more efficient in clearing and neutralizing lactic acid. To prepare your body for LT, you must get involved with exercise routines that are geared towards helping you sustain riding or running with an adequate baseline and speed work.

One of the most effective methods to increase your LT is to practice the steady state technique. After warm up, ride or run for 10 minutes, keeping your heart rate below your standard LT heart rate. Recover for 10 minutes before you repeat. Next try, increase the time to 20 minutes and repeat as earlier, also making sure your LT heart rate is not exceeded. Continue to increase the time until 30 minutes.

Another method you can use is the LT tolerance intervals. This is when you train your body to the level where it can’t clear all the lactate. After a warm up, increase your effort to five times the value of your LT heart rate. Hold your effort for at least three minutes before you reduce it to about 80 seconds until you feel partially recovered. Get back into activity just before you feel you’re ready. Repeat this process three times.

Knowing your lactic threshold can go a long way in helping you perform better in your athletics. Once you know your LT, get involved with the training methods that can help train your body to increase it. You can only do better.

To read more please refer: http://www.natestretchandmore.com

What is a lactic threshold?

Ten things fit and healthy people over 50 do

Fifty is a good age, only if you’re doing the right thing by supplying your body with nutrients and engaging in productive activities. Many people at this age are doing great things, breaking records and winning competitions. You too can live in perfect fitness and health at over 50 years of age if you indulge in these ten things.

Online fitness tips

Weight training

If you want to be fit and healthy at age 50, you need to get involved with weight training. It is good for keeping fit, and it inspires you to do the things you love doing. There is no value in life if you can’t do the things you like doing at age 90 because your body won’t allow you.

You need enough sleep

The older you grow older, the more quality sleep you need. Sleep helps your body to heal, revitalizes hormones and enzymes and provide energy. Throw away your alarm clock, reorganize schedules and get up to nine hours of quality night sleep.

Do cardio exercise

People who want to keep fit above age fifty shouldn’t ignore daily cardio exercise. Giving you heart the necessary regular pump will save you from cardiovascular diseases and side effects. Try getting a dog, so you will have a reason never to miss your exercise.

Reduce salt intake

Your chances of suffering hypertension increase as you grow older, because of the reduction in blood vessel elasticity. Reducing salt intake at age 50 and above will reduce the possibility of stroke, heart attack, high blood pressure, and kidney disease.

Workout regularly

Outdoor activities are critical, and can never be substituted for all the indoor or gym time. Get outdoor running, walking, cycling or doing any other activity you like. You should get a training partner to make it easier and to challenge you. Get a little sun.

Avoid processed food as much as you can

Process foods are packed with the chemical that causes harm to your body and reduces your immune defensives against diseases. Go slow on the fast food joint craze and indulge yourself in something fresh and nutrient filled.

Eat natural food

Fruits, vegetables, and foods with fiber should be the primary occupant of your storage and refrigerator. Drink plenty of water, eat fish for good fats and very little meat for iron. You should also consider paying attention to calcium and vitamin D intake.

Avoid stress

You don’t want to be dealing with stress at age 50. It can destroy your immune system, make you lose concentration and drain your energy. Avoid anything that can cause you stress or damage your peace.

Volunteer

Helping others and contributing to society at this age is not only physically beneficial; it is also mentally and physiologically rewarding. Do something that requires applying your talent for the benefit of other people. It is highly satisfying.

Read books and be happy

Get into fantasy, read about romance and improve your knowledge on medieval and contemporary history. Read a book – at least one every month, to keep your brain engaged and your mind active. Share ideas with others, and play board games and puzzles.

To read more please follow: http://www.natestretchandmore.com/blog.html

Ten things fit and healthy people over 50 do