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?

Female fitness workout to get rid of bra fat – Nathaniel Wilkins

It is a fact that women of all bra sizes experience bra fat. If you are one of them, you might be wondering how to get rid of it. This article will help you discover cool exercise that will help you get rid of not only bulge fat, but also any extra fat on your upper body.

How to get rid of bra fat

The chest fly press

This activity will require you lay on a bench, in an inclined plain, in a way that your feet will be on the ground. Placing yourself in this position will make it easy for you to move around and be free with the weights. Now, hold two dumbells in your hands, and place your arms in front of you, with your elbows locked. Keeping your arms straight, slowly open them and extend until you feel a gentle stretch across your chest, shoulder and biceps. Pull your arms back to starting point and end them on your side, so that your elbow creates a 90-degree angle. Continue this for at least a minute ensuring that your movement is clean and your wrist isn’t bent back.

Back fly

This is another highly recommended exercise that is bound to help you get rid of your bra fat and make you look great without clothes. For this exercise you will need to sit on a chair, feet close together, your arm carrying dumbells. Lean your upper body forward and bend your elbows, with your palms facing each other. Now raise the weights to your side until your upper arm is placed parallel to the floor. Hold your body in this position for a few seconds before returning to the starting position. Repeat this for about ten times.

Mountain Climber

The mountain climber is an exercise designed to give you a full body workout. Start the exercise in a plank position, with your elbows locked and your hands underneath your shoulders. Raise one knee up and bend it towards your chest. While you are still in the air, jump and switch to the other leg, while keeping your body straight. Repeat this for at least 30 seconds to 1 minute.

Upright row

This exercise might be simple but is very effective. It is also recommended for people who may be having little energy and needed to calm down. Stand with your feet and shoulder wide apart, and your knee slightly bent. With weights in your hand, bend your elbow lifting them up to your chin. Hold for a few seconds before returning to start position. Repeat this for about ten times.

Push-up holds

Lie down in a push-up position, placing your hands next to your armpits. Bend elbows and lower body until you’re a few inches above the ground, making sure your stomach is tensed. Hold for two seconds before you press half way up. Repeat this as you lower your body back to start point.

Your body need to be in regular workout and activity of you want to get rid of bra fat. Practice these exercises as often as you can afford it.

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Female fitness workout to get rid of bra fat – Nathaniel Wilkins

Help, I can’t sleep and need my sleep

Its goodness, I don’t know, 3 o’clock in the cracking morning, and I’m lying in bed, staring at the roof and wanting to cry with frustration. I’m trying to stay cheerful about my ability to catch a couple of hours of shuteye before work in the next morning, but I’ve been up until 6 a.m. (not by decision) enough times throughout my life to know the beast of sleep deprivation can’t generally be tamed.

Sleeping problem

On the off chance that you wind up lying conscious in bed thinking about everything from your homework to whether it’s your turn to walk the canine in the morning, you may require a sleep reboot. Try this:

Start by trying to take your psyche off any hustling thoughts. Picture an unwinding scene that includes sleep and constructs that scene in your psyche. In this way, let’s say your scene makes them lie in a shoreline loft under the stars. Envision what the waves seem to like. Are there other sounds, similar to palm trees rustling? What sensations do you feel (like the loft influencing, or perhaps a warm breeze blowing)? It is safe to say that anyone is else there with you? Concentrate completely on this scene for some time.

If that doesn’t work you’re still wide conscious, try getting up for a short time. Get out of bed and accomplish something unwinding that might make you feel sluggish — like perusing or playing a repetitive amusement like Sudoku. Keep the lights low and retreat to bed after 30 minutes or somewhere in the vicinity (or sooner on the off chance that you start feeling sleepy).

Avoid technology, similar to telephones, computers, or TV. Brightly lit screens can deceive your cerebrum into thinking it’s time to wake up. Furthermore, anything that stimulates your cerebrum — from a text conversation to a computer game — additionally can kick your body into wake-up mode.

Carve out at least 30 minutes of slow down time before bed in which you accomplish something unwinding, for example, read a book. Diminish the lights in the house slightly for 60 minutes or so before bed.

Disconnect from short proximity electronic gadgets, for example, laptops, telephones, and tablets, as the light from their screens can alert the mind and make it harder to nod off.

In request to quiet your brain, do a breathing or relaxation work out

If you get into bed and cannot nod off after 20 minutes, get up and return to another space in the house to do an unwinding activity, for example, perusing or listening to music. Lying in bed conscious can create an unhealthy connection between your sleeping environment and alertness. Instead, you want your bed to summon sleepy thoughts and emotions as it were.

Don’t smoke. Require another motivation to quit? Smokers usually exhibit symptoms of a sleeping disorder—perhaps in light of the fact that their bodies go into nicotine withdrawal amid the night.

See a doctor. On the off chance that you’ve tried everything and nothing’s worked, it might be time to consult an expert. A doctor can discount any sleep issue and identify lifestyle factors or medications that might get in the method for a decent night’s rest.

If you have also sleeping problem in the night please read out more here for solution: http://www.natestretchandmore.com

Help, I can’t sleep and need my sleep

Should I exercise even when I don’t feel like it?

Best exercise tipsSometimes you feel like you don’t want to work out. You are tired, and your muscle aches like hell. Should you still go on and exercise. The truth is, consistency in a physical workout is the key to getting the results you want. There will always be days when your body doesn’t want to do it, but you still have to do it. Here are some of the reasons why you still need to exercise even when you don’t feel like it.


Workout makes you feel good
Almost everything good is hard at the start, including virtually every exercise session. Have you had a quarrel with your colleagues or lover and you are looking for something to fill up the worry? Try lifting some weight, and you will soon find yourself feeling jolly good.

Time should not be a problem
one of the reasons why people miss workout routines is because of lack time. They think that every workout time must be between the stipulated standard acceptable time of between 15mins to 30mins. This is not true. If you can afford to spend 15mins how about 4mins. It is better you exercise than to do nothing at all.

Exercise give you more energy
Not exercising your body at the beginning of the day might lead to fatigue throughout the rest of the day, thereby robbing you of the much-needed energy. This happens most often during the cold day, with the fear of living the rest of the day in pains. Working out can help you get more energy and boost your self-confidence for the day.

You are bored, and you know it
Boredom is real, and it can ruin almost everything in your life, including your exercise regimen. If you find yourself super bored, the chances are that you might not want to engage in hardcore exercise that requires more energy and vigor. In this situation, you can escape by switching to another simple exercise like Pilates, Zumba, yoga or walking workouts.

You need to burn calorie
Every day, you eat something that adds to your calorie build up and drive you closer to obesity and overweight. It is important to know that regular exercise is the only way for you to keep these calories out of your system and maintain the body shape you desired. Reminding yourself of this responsibility should be enough to make you fall back in line and workout even when you don’t want to.

Exercise help you sleep better
Even if you are not doing it for weight loss, remember other benefits you get from a regular workout, like better sleep. Exercise helps you relax your muscles and organs, open up your blood vessels and increase your mental alert. Good exercise helps you sleep better at night, and sleep is one of the most significant activities needed to maintain good health.

Should you exercise when you don’t feel like it? Yes, you should. It is a moral duty to keep yourself going and encourage others around you never to allow tiredness rob them of their precious health.

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

Should I exercise even when I don’t feel like it?

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