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.

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

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.

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

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.

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Fitness workout for you to feel soreness and fatigue.

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.

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Ten things fit and healthy people over 50 do