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?

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.


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

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?

Can stretching help an adult battle depression and other effects of aging?

When you are fighting with depression or anxiety or depression, then exercise often seems like the least thing in your thought or you want to perform. What many people do not understand is that exercise will make a huge difference to make you feel happy. Exercise is known to improve and prevent many health problems, including diabetes, arthritis and high blood pressure. Although there are exercise which may not really help you to fight depression.

Stretching tips

Exercise such as stretching is great for easing the symptoms of depression and anxiety. Stretching is a type of exercise that releases endorphins that tend to make you happier, confident, calmer as well as stronger. Stretching can actually ward off and also, prevent symptoms of depression than other types of psychotherapy. The problem is that people just felt stretching is doing warm up before the actual workout. Some researches on depression and exercise shows that the physical and psychological benefits of exercise improves mood and reduces anxiety.

A study published online in the Archives of Internal Medicine in 1999, divided 156 men and women depression patients/participants into three groups. One group participated in an aerobic exercise program, another group took the SSRI sertraline (Zoloft), and while the third group performed the both.

After the 16 weeks activities, depression had eased in all the participant in the three groups. Approximately 60%–70% of the people who participated in the study could no longer be classed as suffering major depression. The group scores based on two rating scales of depression were exactly the same. This implies that if you wish to fight depression without drugs, exercise may be an acceptable substitute for antidepressants.

Remember to keep in mind that the swiftest response occurred in the group that takes antidepressants. It can be very hard to stay focused and motivated to exercise when you’re depressed.

After the research was conducted, follow-up study found that exercise’s effects lasts longer than antidepressants. Researchers checked in with 133 of the original participant after 6 months the first study ended and found out that men and women who exercised regularly after completion of the study were less likely to relapse into depression and anxiety.

Depression can also have harmful effects on an older adult’s health in several ways. Depression is linked to eating habits that causes obesity which makes someone to age fast than his or her age mates. It can also cause a condition known as geriatric anorexia. Depression in older adults can make them experience memory loss and higher rates of insomnia.

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

Can stretching help an adult battle depression and other effects of aging?

Think Different- Stretch for more flex- ability

Stretching actively lengthens your muscles. My stretch work is different because I use a combination of methods. Rather than pulling on the limbs to the point of soreness, I work through the nervous system to achieve lasting flexibility gains. This works on the motion that manipulating the muscle’s nervous energy is a major key to unlocking the bodies functional flexibility. For info contact me at 786-218-3266

For Website Visit Go to: www.natestretchandmore.com

Think Different- Stretch for more flex- ability