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


Why is exercise really important for us?

Fitness tips for fit and healthy people over 50 do – Nate Wilkins

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.

Personal Fitness Coach

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.


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.

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


Fitness tips for fit and healthy people over 50 do – Nate Wilkins

Anti Cancer exercise programme by fitness expert Nate Wilkins

Exercise is one activity that over time has proven to be one of the most effective and safest way to manage diseases and maintain a healthy lifestyle. Exercise is so effective that in most cases, it has been proven to make greater and more visible positive impacts on the human body than drugs which can pose a greater risk to the user and further leave unwanted side effects like dizziness, nausea, weakness etc, even when used correctly.

Cancer is one of the most dangerous diseases in the world today and it has contributed in cutting short the lives of millions of people in different parts of the world. This predicament is felt most in third world nations where cancer treatment is either too expensive for a majority of the populace or the medical experts and equipments for treatment are not even available at all. Exercise is like a free drug, given to us by Mother Nature which can effectively checkmate the development of cancer cells in the body and help keep blood sugar at a safe level.

Exercise for Cancer Patient

In cases where individuals have already been diagnosed with cancer, exercise remains very relevant and can even prolong the life span of the sufferer. It has been discovered that individuals suffering from chronic diseases like cancer, risk aggravating the situation when they resort to resting excessively and avoid physical activities and so, experts have recommended several types of exercises for cancer patients which should be done at least 5 times in a week for a period of 30 minutes per session in order to prolong their lifespan and lead them towards a healthy lifestyle. A few of these exercises include cycling, running, taking walks, swimming and other aerobic exercises which could help improve anxiety, circulation of blood in the system and even sleep especially for people suffering from breast cancer. Other recommended exercises include yoga, stretching, slow upper body training, crunches, squats etc.

As helpful as exercise is to cancer patients, a number of factors can prevent cancer sufferers from performing physical activities. An example is chemotherapy, which is capable of weakening the bone marrow and negatively affecting red blood cell production in the body, leading to a drop in oxygen flow in the blood stream. It is therefore advisable to contact your doctor and a professional trainer who can work together in drawing up an exercise programme that you can safely work with without negatively affecting your health.

High intensity exercises can be very helpful to cancer patients but one notable danger in performing this type of exercise is that if sessions are too long, it could lead to dizziness and high level exertion which is detrimental to individuals suffering from chronic diseases. In order to avoid any health risk, cancer patients are advised to perform this type of exercise two or three times a week for a period of 20 minutes maximum while recovering at a slow rate. It is a notable fact that exercise is crucial to living a healthy life and by consistently involving in it, cancer patients are assured of a happier and safer lifestyle.

For Better Health and Fitness Tips Against Cancer Please Refer: http://www.natestretchandmore.com

Anti Cancer exercise programme by fitness expert Nate 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!

Fitness workout for you to feel soreness and fatigue.

Why active recovery helps to combat soreness and fatigue

After days or weeks of intense workout, it is normal for you to feel soreness and fatigue. These are the only side affects you have to endure to successfully achieve that body, posture or effect you want. Active recovery workout can be very helpful in combating muscle fatigue and soreness by creating motion and movements that are different from the ones that lead to soreness. It also helps you improve form, lower heart rate, and releases hormones. When done correctly, it can provide even better results compared to rest, massage and other methods.

combat soreness and fatigue

Active recovery can speed up muscle rebuilding

After a tough exercise routine, your muscle fibers are broken down, and you need some activity to rebuild and heal. Choosing active recovery is a step in the right direction, better than rest and sleep that will take a longer time to bring results. But you have to do it right for it to work. Weight lifting and other activities that cause your heart beat to increase will do more harm than good to your body. The idea is to engage in light exercises that make you perform about 50% of your maximum heart rate. The exercise should also not exceed 30 minutes and must leave you feeling energized, and not tired or exhausted. This way, your muscle won’t get an overload, so it rebuilds and heal at a very short time.

Why active recovery is better than passive rest

The primary purpose of active recovery is to allow your body to heal and recover, not to build muscle. This is possible because, during active recovery exercise, your muscle protein synthesis increases. Whatever your intentions are, it is better to allow your muscle to heal itself, than to subject yourself to a never-ending system of exercise and recovery. Active recovery also helps to engage muscles that are tired, so they don’t get stiff.

It improves blood flow

Another way active recovery helps your muscle prevent soreness and fatigue is by improving lymph and blood circulation in your body. By getting a better supply of oxygen and nutrients, your muscle repairs and heal itself faster. Also, engaging in light exercise is an opportunity to improve your posture, develop better technique and improve your overall performance.

Active recovery exercises ideas

When practicing active recovery, you should bear in mind that your goal is to engage exercise that is not too hard but just enough to get your blood flowing. You should consider going rock climbing, which is a fun and yet rewarding activity. You can also try cross-country skiing, walk in the park, or stretching.  If you want to go cycling, make sure you don’t go beyond 75 minutes at a flat heat rate. Running is also a good idea if you plan not to go beyond 30 – 45 minutes.

Active recovery is the best way to go if you want your muscles to heal faster and avoid soreness and fatigue. You just have to do it right, making sure you don’t turn your day off into a full exercise routine.

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

Fitness workout for you to feel soreness and fatigue.

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?

Cheat meals or reward meals

Ways to fight fatigue and live a healthier life

If you are always feeling tired with less energy to dispense, then it might be the signs of fatigue. Although most times it can be frightening. However, you should know you are not alone. Millions of people around the world also find themselves in this situation primarily due to modern lifestyle. But the good news is, you can deal with it with plenty of exercise, sleep, and active lifestyle.

Cheat Meals

See a doctor first
Seeing a doctor is not part of the routine, but an elimination method to ensure that the fatigue is not caused by any other illnesses. Fatigue is a common symptom of illnesses such as, diabetes, sleep apnea, arthritis, and heart diseases. Some medication has also been reported to cause fatigue. Once you are confident these factors can be safely ruled out; you are ready to explore.

Drink plenty of water
There is nothing that drains your energy more than dehydration. It has been proved to limit activities in athletes and causes a decrease in concentration and alertness. If your urine is darker than pale yellow, then you should start drinking more water.

Eat more regularly
Instead of eating a big breakfast or meal at once, you should consider eating small meals more often during the day. This will help get more energy into your system and steady the sugar level in your blood. You should consider eating whole grains like cereal, oat, millet, etc. However, you should take proper care of yourself to avoid becoming overweight, by watching how many calories you consume each day.

Regular exercise does not just help you beat fatigue; it also helps you sleep much easier. Make it compulsory to get into low-level exercise like walking and gentle stretching. The best time to exercise is early in the morning and not in the evening when it could interfere with your sleep.

Get some sunlight
Sunlight can become very relevant when it comes to fighting fatigue. You can start by rearranging your home in a way that it allows maximum exposure to sunlight. You should also get out in the sun doing activities like gardening and lawn mowing. Endeavor to get at least 30 minutes of sunlight each day.

Lose weight
Weight gain has been described as one of the major factors that contribute to sleep disorder and loss of energy. You can fight fatigue by cutting down on sugar beverages, sweets, calories, alcohol, and exercising. If you don’t know how to start losing weight, contact your doctor to help you design a weight loss plan.

Early to bed, early to rise
Lack of sleep and fatigue is responsible for a lot of road accidents in recent times. Perhaps this is one of the main reasons why it is necessary for you to go to bed early so that you can have plenty of energy in the morning. Going to bed early also ensure that you have a full night’s sleep.

Fatigue can lead to devastating side effects if not properly managed. You need to eat good food, exercise, get sunlight and lose weight. It is easy to fight fatigue if you put your mind to it.

For more healthy food tips please refer: http://www.natestretchandmore.com

Cheat meals or reward meals