Exercise Advice for the Over 50s

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3 Pieces of Abdominal Toning Equipment

There are a number of ways to tone your abdominal muscles. Firstly, there are the classic sit-up and/or crunch exercises. However, if you are thinking of spicing up your abdominal workout you may be interested in purchasing some of the abdominal training equipment that is currently on the market. Below I have outlined some of the equipment you may be interested in.

1) BALANCE BALL:- The balance ball is a very versatile piece of equipment which will exercise your abs along with the rest of your body. To keep balance on the ball your abdominal muscles have to remain contracted. It’s a lot more difficult and provides a much more intensive workout than most people think. Once you get to grips with this exercise you should start seeing more tone and definition.

2) ROWING MACHINES:- When looking at rowing machines you need to think about the features that you require and if these features match your price range. Alternatively, you can use the machines available at your local gym if they suit your needs. Regularly using a rowing machine will tone and strengthen your abdominal muscles whilst also working your shoulders, forearms, biceps, triceps and legs.

3) THE RED EXERCISER:- The Red Exerciser is one of the newest pieces of abdominal exercise equipment on the market. With The Red Exerciser you can keep the upper body still (by grabbing the handles) whilst oscillating your lower body using the abdominal muscles. If you exercise with this machine 30-60 minutes per session and do three or more sessions a week, you will start to notice great results.

4) OTHER ABDOMINAL MACHINES:- Apart from the abdominal machines listed above there are many great alternatives on the market which include the Ab Roller and the Ab Lounger. If none of the above are quite what you are looking for have a look on the Internet for other abdominal equipment. Also try asking instructors at your local gym to recommend some equipment to you. By doing this I’m sure you will find something that suits your needs.

So if you’re interested in trying some new abdominal equipment I hope the above article has helped you decide. If you don’t fancy using equipment that’s fine also. Just stick with crunches, sit-ups etc.

Whichever abdominal exercise you focus upon remember that this will just tighten your stomach. You also need to reduce the excess fat around your abdominal area. This fat reduction can be achieved with a healthy diet and cardiovascular exercise. Follow this advice and you will be on your way towards brandishing the ‘washboard stomach you’ve always dreamed of.

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3 Stomach Toning Abdominal Exercises

A lot of people who exercise regularly strive for a ‘washboard stomach’ or ’six pack abs’. Along with the arms, the abdominal muscles are one of the muscle groups most focussed upon by exercisers. Toned abdominals are a great focal point for both men and women and can really enhance the look of your whole body. In this article we will discuss The Ab-Wheel, The Bicycle and Hindu Push-Ups. All of these are simple, quick and effective exercises which will help strengthen your abdominals in no time at all.

1) THE AB-WHEEL:- For this exercise you need the equipment of the same name. It is basically just a small wheel with a short bar in the middle, that has hand grips on either side.

• To begin, kneel down on the floor with your knees pushed together and place the wheel on the floor in front of you. Grab the wheel with your hands and lock your arms out straight.
• When you are in position roll the wheel forward slowly until your arms and hands are in front of your head. You should be between three and six inches off the floor but make sure your body doesn’t actually touch the floor.
• After this reverse the motion, arch your back and pull yourself back to the starting point (using your abs).
• Remember to take deep breaths as you start and breathe out as you stretch forward when performing this exercise. One set is represented by between seven to ten repetitions.

2) THE BICYCLE:- For this exercise lay down flat on the floor and make sure you press your lower back downwards.

• To begin, place your hands behind your head, with your fingers laced together.
• Next, bring your knees up to your chest and begin to rotate them at close to 45 degrees. The motion should resemble peddling a bicycle.
• As you are performing the peddling motion, touch your left elbow to your right knee and then your right elbow to your left knee.

3) HINDU PUSH UPS:- For this exercise you need to get on your hands and knees and spread your legs very wide with your rear end up.

• To begin, bend your elbows (like a common push up) and bring your back downward in an arc.
• Then straighten your arms so that your back is arched upwards with your hips just above the ground.

A combination of the above abdominal exercises will help you strengthen your stomach muscles. If you breathe deeply whilst performing these exercises you can also strengthen your lungs, build upper body strength, increase your endurance and improve your flexibility. Perform these exercises for a minimum of five minutes a day and you will notice the change in your abdominal strength.

Remember that strong, toned abdominal muscles are just the first step towards having a great looking stomach. You also need to reduce the layer of fat around your stomach area. Make sure that you incorporate lots of fruit and vegetables into your diet. Also, drink plenty of water. Finally, make sure that you remain active and regularly perform cardiovascular exercise. If you follow these simple steps and incorporate the above three exercises into your daily routine you will be on your way towards having those great looking abs you have always dreamed of.

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If you found these abdominal exercises useful you may want to read Firm and Flatten your Abs, an excellent guide to toning your abdominal muscles. It contains an additional 44 abdominal exercise accompanied by over 100 exercise photographs.

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Brisk Walking Benefits

Walking is one of the easiest and safest exercises around. Although walking is not as intense as aerobics or weight lifting it has a number of benefits. For starters it’s kind to the joints, there are virtually no side effects and the risk of injury is very low compared with other exercises. Even if you are currently participating in a regular exercise routine, adding a steady walk will help.

Most doctors recommend that you participate in a brisk walk for at least 30 minutes each day. A brisk speed is thought to be between five and six kilometres per hour. If 30 minutes seems too long try breaking it down into three 10 minute sessions. Perhaps 10 minutes before work, 10 minutes on your lunch break and 10 minutes after work.

So what are the exact benefits of walking each day? You will lower your blood pressure, reduce your chances of a heart attack by up to 50%, increase “good cholesterol” (high density lipoprotein/HDL) and strengthen your heart (which will reduce your risk of heart disease). Brisk walking can also promote weight loss and shed excess body fat, particularly in old age as your metabolism begins to slow and gaining weight gets easier.

Taking a brisk walk each day can also keep you safe from osteoporosis, diabetes, all forms of arthritis and clot-induced strokes. Furthermore, scientific studies have shown walking can help reduce depression. The fresh air that you will take in when you are walking outside will also do your body and your mind a world of good.

A good investment before you start your daily walks is a good pair of sneakers or walking shoes. Look for a pair with some extra room at the toe of each shoe because this will let your feet stretch out comfortably. Remember, that although walking isn’t highly intensive it is still an exercise and you need to stretch and warm up beforehand, then stretch and cool down after your walk. This will prevent you pulling your muscles and reduce unnecessary aches. Also, monitor your progress and try to walk a little further each day.

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The Stubborn Fat Solution

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Alcohol and Diabetes: Controlling your Consumption

If you are diabetic then you need to moderate the level of alcohol you consume. Otherwise you could find yourself facing some serious health problems. First, alcohol does not combine well with chemical medication. Secondly, whilst alcoholic drinks do contain calories, they do not have the minerals, vitamins and nutrients that you get in your food. Thirdly, alcoholic beverages contain a lot of sugar which will impact on your blood sugar (glucose) levels.

One of the key things you need to do as a diabetic is control your blood sugar levels. Getting adequate rest, consuming lots of fluids and eating the right foods will all help you control your diabetes. However, monitoring what you eat and drink is a major factor because everything you eat and drink will affect your glucose levels either positively or negatively. Most foods will assist diabetics by keeping their blood sugar levels even but alcohol is not one of these foods.

It is a well known fact that alcohol causes dehydration which is one of the reasons you always want more to drink after consuming an alcoholic beverage. Alcohol also has a very high calorie count. If you consume high levels of alcohol you will gain weight and the amount of fat in your bloodstream will increase. This in turn makes it even harder to control your blood sugar levels.

If your diabetes is not fully under control then you should avoid alcohol completely. However, if your diabetes is under fairly tight control, consuming alcohol in moderation is fine. Just make sure that you follow both your doctor’s advice and the guidelines below.

• A diabetic man can safely consume 1-2 alcoholic beverages per day.
• A diabetic woman can consume 1 alcoholic beverage per day.
• A diabetic who is 65 or over can consume 1 alcoholic beverage per day.

When consumed, alcohol goes directly into your bloodstream and your liver - it does not get metabolised. The human body can only break down one ounce of alcohol per hour. If you are not eating enough good food and drinking large quantities of alcohol you are putting yourself at risk of hypoglycaemia (having lower than normal glucose in the blood). Alcohol reduces the level of glucose in your blood. This causes the liver to change carbohydrate reserves into glucose which makes the situation of low blood sugar levels even worse. If you are going to consume alcohol make sure that you also eat a good meal to maintain your glucose levels.

White and red wines, dry sherry, dry light beers and spirits (including whiskey, gin and vodka) with diet or sugar free mixers are all acceptable for diabetics to consume in moderation. However, alcoholic beverages with high sugar content (sweet wines or sherries, ports, heavy or dark sweetened beers, wine coolers, spirits with normal mixers, cocktails and liqueurs) and alcoholic beverages with very high alcohol concentration such as neat, undiluted spirits, should be consumed with extreme caution.

Although these are good guidelines to follow when considering the consumption of alcohol with your diabetes, they are not a substitute for medical advice. If you are diabetic you should always consult your doctor before drinking alcohol.

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3 Natural Remedies for Diabetes

As I have discussed in my previous articles, diabetes is a very serious medical which can often be managed by improving your diet and doing more exercise.  Depending upon the type and severity of the diabetes, insulin treatment may also be required.  However, there are also a number of natural remedies that can be used to help treat diabetes.  Naturopathy (natural treatment) can be a very effective way to supplement your existing diabetes treatments.  In this article I will be discussing three of these naturopathic approaches:

1) FISH OIL, BORAGE OIL AND OMEGA 3 OIL:- A number of research studies have shown that omega-3 and omega-6 essential fatty acids are a very effective way of treating cardiovascular complications that can be related to diabetes. In particular, GLA (gamma-linolenic acid), is one essential fatty acid that helps your system regulate your metabolism of the faulty fatty acids that can make your diabetes worse. Borage oil contains GLA. Omega-3 fatty acids can also be used to combat diabetes. In a 2002 study a sample of overweight men were given 1.8 grams of fish oil with their breakfast whilst another sample were not given fish oil with their breakfast. 70% of the participants who took fish oil had better insulin responses than those who did not. Another study showed that consuming seafood is an effective, natural method to treat diabetes.

2) HYDROTHERAPY:- Water is another useful treatment for diabetes. Water absorbs and conducts heat so it is a great way to reduce your glucose levels, improve your mood (which will make you feel better) and also help you sleep better.

3) MASSAGE AND REFLEXOLOGY:- A good massage will help you relax which will help control your diabetes. A massage works your muscles and soft tissues in ways that affect your nerves and blood circulation.

Hopefully, these natural remedies for diabetes help control your condition.  Naturopathy is not for everyone but it is definitely an option worth considering, especially if other treatments are not having the desired effect.  When considering naturopathy, remember that it is not a suitable replacement for the usual diabetes treatments of diet, exercise and possible insulin injections.  You should never stop taking insulin in favour of fish oil or start eating lots of sugary foods because you have started hydrotherapy.  As with most things related to diabetes, you should go see your doctor and talk to him about any naturopathic methods you may be considering.  They will then be able to tell you what you can expect and if the proposed naturopathic remedies would conflict with your existing diabetes treatment.

Whilst every intention has been made to make this article accurate and informative it is intended for general information only. Diabetes is a medical condition and this article is not intended as a substitute for the advice of your doctor or a qualified medical practitioner. If you have any concerns regarding diabetes you should seek the advice of your doctor immediately.

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Natural Remedies to treat High Blood Pressure

In today’s fast paced, modern world everyone is under some kind of strain. For a lot of people this leads to stress which is a major contributor to high blood pressure. If you are experiencing some kind of tension, your blood vessels will absorb the pressure automatically and restrict the flow of blood passing through them, increasing the pressure of your blood. Any methods that will help relieve this pressure and promote the flow of blood through your vessels, by expanding them, will aid in the reduction of blood pressure.

One solution to the problem of high blood pressure is natural remedies which include aromatherapy, herbs and yoga. First, lets discuss the different herbs which can help you reduce blood pressure:

1) STINGING NETTLES:- Stinging nettles are a great ingredient to add to herbal teas. Make sure that you pick the right part of the plant. If you pick the top most shoots of the stinging nettle you can make a very nice herbal tea for yourself. Apart from reducing blood pressure, stinging nettles are useful for treating arthritis and provide a great source of vitamin C.

2) LEMON BALM:- Lemon balm was introduced into Britain by the Romans during the fourth century. Lemon balm is a green, leafy herb that has an appearance resembling mint. It can be grown in the comfort of your own home. Lemon balm soothes your body’s muscles and this calming effect means it is one of the preferred herbs for the treatment of high blood pressure. Lemon balm can also be used to reduce digestive problems, abdominal cramps, stress related problems and pain in your nerves. A great way to consume lemon balm is by including it in salads. A word of warning though – pregnant women are advised not to consume lemon balm because it may relax the cervical muscles which can potentially be dangerous.

3) OTHER HERBS OF IMPORTANCE:- Ginger and fennel can be combined with lemon balm to create a really tasty herbal tea. Black pepper, oregano, basil, tarragon and hyssop are other very good herbs which aid the body in lowering blood pressure.

Yoga is another fantastic natural remedy for high blood pressure. Any exercise that can help you relax also helps keep your blood pressure in a safe range. Yoga also improves your hand-eye coordination, your range of motion, your strength and more.

Aromatherapy also offers a great way to lower your blood pressure. However, you must select your oils carefully. It is best to use the oils which have a greater soothing effect and relax your muscles. Rose, lavender, cypress and chamomile are all very good choices if you are trying to combat high blood pressure. Applying these oils to your body will relax your muscles which will help keep your blood pressure under control.

All the above methods offer a great, natural alternative to the medicinal treatment of high blood pressure. However, these natural remedies are not a substitute for treatment from a trained medical professional. You are advised to seek advice concerning high blood pressure from a qualified doctor.

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The damage caused by High Blood Pressure

To ensure that you do not have high blood pressure you need to go for regularly check up whether you are young or old. High blood pressure has the potential to damage your body and can significantly reduce your quality of life. If your blood pressure goes unchecked and keeps on rising it has the potential to cause a heart attack, a stroke or even death. Below are some specific areas of your body where high blood pressure can potentially cause damage:

1) DAMAGE TO YOUR EYES:- Your eyes require a regular and uninterrupted flow of blood to operate. Your optic arteries provide blood to your eyes and if these arteries fail to do their job then your vision may be affected. High blood pressure can also negatively impact upon the way your optic nerves operate.

2) DAMAGE TO YOUR HEART:- Although all of your body’s major organs require a regular flow of blood, the heart is the most important organ in this regard. Blood is supplied to the muscles of the heart (cardiac muscles) through coronary arteries. Your cardiac muscles are involuntary and they work for you for all your life. If blood pressure increases and this increase is maintained for a long period, your cardiac muscles will lose strength. As a result your heart may stop functioning properly which could eventually lead to a heart attack. If you are experiencing chest pains this may be a sign that you have high blood pressure which has already caused some damage to your cardiac muscles. The chances of your heart failing are greater if you have high blood pressure.

3) DAMAGE TO YOUR KIDNEYS:- The blood to your kidneys is supplied by renal arteries. The function of the kidneys is to clean and purify your blood. If the blood does not reach your kidneys properly, then they cannot filter waste from your blood as efficiently. High blood pressure can cause kidney failure. It can also lead to aneurysm (a localised, blood filled dilation) of the kidney’s renal arteries. In the worst case scenario, this bulge in the renal artery’s wall can burst and cause internal bleeding which can be fatal.

4) DAMAGE TO YOUR BRAIN:- An adequate supply of blood to the brain is very important because blood supplies the brain with oxygen and nutrition. If the brain does not receive this nourishment (as a result of high blood pressure) it may suffer a mini-stroke which can over time build up to a full stroke. People who suffer high blood pressure from a young age also have an increased chance of suffering from dementia in their later life.

As you can see, high blood pressure has the potential to cause some serious damage to your body’s major organs. Before serious damage occurs you should consult a trained doctor and get tested for high blood pressure. By doing this you can take preventative action before any of the above damage occurs.

 

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