How To Maintain Your Cardiovascular Fitness Without Damaging Your Body

How To Maintain Your Cardiovascular Fitness Without Damaging Your Body

One of the best ways to ensure that you have a healthy heart is to use exercise to improve its strength and endurance.

Your cardiovascular fitness is important as it helps improve the ability of the heart and lungs to supply oxygen-rich blood to the working muscle tissues and guarantees that the muscles use oxygen to help you exert enough energy needed for movement.

So how can you improve your cardiovascular fitness without putting the rest of your body at the risk of damage?

Low impact workouts

When exercising, it is very likely that the body will face injuries due to adding too much effort and force on the knees and joints or even just doing a wrong movement. However, there are certain workout routines that are low impact and will reduce the risk of damage by removing it entirely. While there are several workouts you can do, the elliptical is one of the most common as it’s not only low impact and easy on the joints, but also has great results when it comes to fitness levels. Just reading this Schwinn 430 Elliptical Review will give you an idea of how efficient this workout routine is, and how healthy it is for your heart as well as the rest of your body. Mimicking the action of climbing or going up a flight of stairs engages your muscles while providing the body with a low impact workout that will not affect the joints.

Interval training

There’s a reason why interval training is becoming so popular and it’s not just because of its results in terms of weight loss. When it comes to interval training, it really helps build up endurance as it allows the heart rate to fluctuate through a series of low to high-intensity workouts. This gives the body the chance to alternate between anaerobic exercises and recovery periods of low intensity, making the heart work harder, but for shorter periods and giving it the rest it needs to be able to continue. Interval training is a great way to build a stronger heart by increasing your cardiovascular fitness without causing damage to the rest of your body.

Resistance training

Because resistance training has a great impact on body composition, it can really aid with losing body fat. Reducing the amount of body fat around the heart can help improve your heart’s health as you prevent the likeliness of getting heart disease. Working on building leaner muscles and reducing body fat through aerobic exercise is a great way to boost your cardiovascular fitness, improve your health, get in shape, and make you stronger without putting the high risk that damages your body.

Having a healthy heart is important to prevent serious health issues which are becoming quite common. Choosing the right workout routine is essential to ensure that your heart gets stronger without putting your body at risk. You can mix between different workout styles and routines to ensure that your cardiovascular fitness is up to speed and is pumping enough oxygen to your muscles, making sure you continue to be able to exert the effort you need to get stronger.

Build muscles with HIIT

Build muscles with HIIT


 

Golf for Beginners: Don’t Forget to Do This

Golf for Beginners: Don’t Forget to Do This

People choose to play sports for many reasons. For golf, you’ll most likely be into it if you’re not interested in contact sports. Unlike basketball, in which you have to rip the ball from another player, or soccer, in which you have to side-tackle someone at some point to get to the goal. You have to react and move very quickly to take control of the ball and increase your chances of winning.

But golf is none of those things. So much of the game depends on one person: you.

It’s about taking control of your mind and your muscle.

Patience tags along with that control. Truth be told, the elegance of golf is dictated by patience. With the ball being so tiny and the playing field a whole lot bigger than that in any other sport out there, you have to have a great amount of the virtue.

If you’re just starting out in golf, how you react and how you learn from difficult situations matter above everything else. Once you’re on the greens, a lot of external factors come into play: the weather conditions, grass surface, and natural obstacles in the field itself, (e.g., trees, bunkers, and puddles).

If you’re at that phase where you’re ready to commit to a lifetime of golf, there are a couple of things you should know.

Basic Golf Etiquette

There’s no denying the fact that golf can be intimidating at the beginning. If you’ve been invited to play at a private club or if it’s your first time to do so, you need to know about the basics.

Portrait Of Four Friends Enjoying A Game Golf

It’s always better to be early than to be late. In any kind of social setting, being early always leaves the right impression and shows respect. And make no mistake—golf clubs are social platforms in their own right.

If you arrive at the club before your host does, you can check in with the receptionist or available attendant and let them know that you’re a guest. Once you say the name of the club member you’re waiting for and playing with, the attendant will let you know where to go and make you feel right at home.

Usually, your host will tell you everything you need to know about the club.

But while waiting, you can get started by letting one of the club attendants guide you to the locker room. You need not worry because most private clubs always have a place where guests can change into their playing gear. That means you won’t have to change your shoes in the parking lot.

Spikeless golf shoes are your sure bet, but tennis shoes and other types of running footwear should be fine too. Long pants and collared shirts should definitely be your go-to clothing.

Female golf player

If you look at the mirror and see that you’re dressed the same way you did when you first met your in-laws, then you’re good to go. Also, it’s best to pack a casual blazer just in case your host invites you to dinner after playing.

When it comes to tips and fees, your host will graciously work that out for you and will most probably let you know a day before you’re playing schedule. Nevertheless, it’s always good practice to offer to pay for guest fees and caddies and maybe a reasonable tip for your attendants. Since it’s your first time, it’s always better to leave a good impression and get to know some of the people you’ll probably be seeing on your next visit.

Get a Grip and Swing

The fastest way to learn how to swing is to take lessons from a professional. If you’d rather get a feel of what the sport is like first, you’ll probably take the most common route of all: cash in a favor from a friend. It’s a bonus if your friend happens to be a professional.

You need to start with a solid grip. For right-handed players, the lead hand will be the left hand while the trailing hand will be the right hand. If you are left-handed, you will be using the right hand as your lead and your left for trailing.

Golfer performs a golf shot from the fairway. Sunny summer day.

To pull off one of the most common grips in golf, the Vardon grip, you need to hold the club with your left hand and grasp the club as if you were shaking someone else’s hand. Wrap your right hand around the club.

Place your right little finger tightly in the space between your left index finger and your middle finger. Move the club back and forth, and make sure it doesn’t slip down when you’re swinging.

When you’re swinging for the first time, it’s best to focus less on the technical aspect of the swing for now. Try to copy as accurately as you can what your friend or anyone else who’s with you at that particular time on the greens do. You need to be patient on your first few tries because it’s not exactly going to be a pleasant experience. You can expect it to be a challenging one all the way through.

Make sure you have a good stance and alignment. You can do this by doing a quick measurement. Place your club on the ground, pointing at the target. Get a second club, place it parallel to the first.

Align your feet along the line, and square your hips parallel to the target line. Bend forward from the hips, knees ready with your feet apart. Straighten your back, and reach for the ball.

Start with a short game, like a chip or putter shot, anything close to the green. Your hands should be on the grip with your thumbs pointing straight down the club. Get your feet positioned parallel to the target line. Always remember that parallel is your default stance in golf.

When holding on to the shaft, your arms and club should visually form the letter Y at rest. When you make the backswing, it should look like the letter L. Same goes for the forward swing.

Try swinging back and forth a couple of times, finding the Y and L positions that you’re comfortable with. Practice by doing a couple of swings without the ball until your hands, arms, and shoulders have adjusted to the weight of the club and your swing feels smooth or at least not too awkward.

With a straight arm and the shaft positioned in a 90-degree angle, if you are right-handed, you want to start your initial golf swing takeaway from the ball into your backswing by putting your weight on your right leg with your stomach facing front. When you get to the forward swing, transfer your weight to your left leg for the finish.

golf shot from sand bunker golfer hitting ball from hazard

Practice swinging back and forth and moving your weight left to right a few more times before doing it with the ball. Weight shifting is important to get you the power you need for your swing, especially when you start playing long courses.

Practice playing with each club that you have so you’ll start building muscle memory for them in terms of weight, how they feel on your arms, shoulders, and legs when you take a swing. Start with clubs that are easier to hit, like the 9-iron driver. Skip the 5-iron for later when you’ve got a good feel of the easier ones.

Make sure you finish with a balanced swing. It will get easier and feel more natural the more you practice swings. For good measure, you can put on an elastic sports tape before getting on the course to reduce feeling any kind of soreness when you get home.

Playing the Game

When you’ve locked down your grip, stance, and swing, then you’re just about ready to take your first hit. If you’ve already done that, then you’re ready to learn about scoring and playing the game.

Start on a short par, a three-course hole for your first few games. It’s not as restricting as the other pars are, and you get to enjoy the view of the course and the company you’re playing with since the longest hole is roughly 150 yards away. Sort out with your fellow players who gets to hit the ball first. But if it’s your first time, best to offer that chance to the other players.

Male golfer putting a golf ball in to hole

When scoring, keep in mind that you have to count one stroke for every time you hit the ball. Each player will have his or her own tee box to play from (red, blue, or white). If your ball lands on a bunker or in a hazard spot, you can drop another ball near it and receive a one-stroke penalty.

Remember that there may be a couple of players behind you. Try to play at a good pace. Choose the right club, walk toward the ball, and maintain a proper stance.

With your eyes on the target, take the time to focus only on the ball and visualize your shot. Take one or two practice swings first without making contact with the back. When you’re confident enough, steady your position, breathe in, take a swing, and let it rip.

A Few More Things to Remember

The lessons you learn from the moment you started playing the sport are the same lessons you’ll be facing as you become a better player. The great thing about golf is that it doesn’t change. It remains constant from the first day until the last day you play it.

At some point, you’ll have to say goodbye to the other sports you used to play once you’ve reached your thirties. The physical aspect and training required in other sports are simply not as sustainable as you grow older. You just can’t play basketball or soccer forever.

But not golf.

Golf is timeless in that sense.

There’s some comfort in knowing that it never has to end.

out on the golf course


 

Awesome Mental, Physical and Social Benefits of Hiking

Awesome Mental, Physical and Social Benefits of Hiking

How much time (on average) do you spend looking at a shiny, intelligent object that can fit in the palm of your hand? Or, alternately, at its larger cousin, the computer screen? And finally, the supreme ruler of this pixelated world, the TV?

Chances are that you are also sitting while you are engaging in said screen time, which means your body is stuck in a loop that it was never built for.

We as humans were designed to move, and millennia of evolution have not changed much about that fact. All we have done is put a lot of effort into finding ways to move less, take our bodies off assembly lines and off the fields, and firmly sat our bottoms down in swivel chairs, using our brains more than our brawn.

And while the shift from factory floors to high-rise offices has certainly improved our wealth, our quality of life, even our entire civilization, it may have also delivered a decisive blow to humanity as a species.

Sitting and staring at a screen for extended, repetitive, and continuous periods of time leads to headaches, text neck, and screen addiction; ultimately, our health, wellbeing, and our very lives are threatened.

Not surprisingly, the antidote to office jobs hides in that exact space we have tried so hard to distance from nature.

Walking is one of the best ways to get yourself away from the modern-day productivity and creativity killers, and its slightly bigger brother hiking can play a crucial part in helping you live your best life.

Of course, the irony is that you are now staring at a screen reading about how hiking can help you do just that. So, all I can hope is that once you’ve read everything we have to say about the subject, you will put the phone down, or at least start googling local hiking routes.

Hiking is good for your body

Duh.

There are around seven million articles you can read online about the actual physical benefits of hiking.

  • It will lower your blood pressure.
  • It will improve your cardiovascular health.
  • It will improve your pulmonary health.
  • It will help you lose weight.
  • It will help you become stronger.
  • It helps lower cholesterol levels.
  • It improves bone density.
  • It will reduce the risk of cancer, stroke, heart attack, and other scary diseases we all fear.

That list alone should be motivation enough to get you out and about in no time. But let’s add a bit more weight to it, shall we?

Hiking manages your mind

Now that you have started hiking (lets for a second imagine you have), and you are experiencing all of these benefits, some additional wonderful things are happening to your body.

You have lost some weight, which means you feel less heavy, you are more likely to engage in any kind of activity you previously found tiring, and you are generally more engaged with your life.

You are sleeping better, which instantly means your waking hours have improved.

You are enjoying all the benefits of improved hormonal activity – you are no longer slow, sluggish and somber. You are happier if for no other reason than the good work all that endorphin is doing to your brain.

Science has long since established that any kind of physical activity is great for improving your overall mental health. Whether you suffer from anxiety, depression, or simply find your day to day life just a bit unsettling, being physically active will help you cope better.

As you start to experience all of these charming benefits of hiking, you will become the driving force in your own life, rather than the passive passenger you once used to be.

Hiking sparks your curiosity

As you are walking these hills, you will come across a fork in the road. You will undoubtedly choose only one of them, but you might start to wonder where the one you didn’t choose leads.

And as you keep walking, and your mind is no longer burdened by all the stuff you are stuffing into it at home (when do I need to leave for work, how can I get this stain out of my shirt, how much longer till the kettle boils, am I wearing mismatched socks?) you will begin to wonder about the world around you in a new way.

What’s behind that hill? Let’s go and take a look.

And once you get there, you might want to take a peek behind another hill too.
And, once you are back in civilization, and you find yourself in rush hour, stuck in an endless sea of cars heading downtown, you might find yourself viewing your own life like you did that hill. What if I try this, and do that? How can I change what I’m already doing for the better? Is there a road I have not yet considered?

Curiosity may have once killed the cat, but it is a wonderful skill to have. How will you ever know you are good at something if you have never tried it?

Company is always better

Every hiker will tell you that there is a time for hiking in pairs and groups and a time for silence.

More importantly, the two are not mutually exclusive.

If you are a first-time hiker and don’t know what to expect, you may want to take on the challenge with someone else. There are countless hiking groups and clubs you can join, and you don’t have to be a social butterfly to enjoy these outings.

Striking up a conversation with someone who may have a completely different view on life will not only open your mind, but there is also the added benefit of just talking to someone.

We are social beings, after all, and we often crave company. A group of hikers out there on the trail shares in a camaraderie that can never be found among a group of people walking down 5th Avenue.

You are, after all, each other’s only tie to civilization.

If you are not a sociable person, on the other hand, don’t think you need to spend hours talking. Walking with someone in complete silence, when all you can hear is the crickets and the occasional bird wing, is certainly its own kind of peace.

The sunsets are also always better

We’ve talked a lot here about intangible things – feeling better, living a better life, being a healthier person, being more motivated, and so on.

However, there is a simple underlying truth here that I am semi-reluctant to share.

Yes, hiking is great for your body and mind; science and I will never disagree about that.

What all the science in the world can’t tell you, or explain, or fathom, is the feeling that rushes through you when you are standing there on top of the highest hill you could get your feet on, staring into the sun as it dips behind a lower one.

No new-age “staring at the sun” BS here. All I’m saying is that you have to experience the sweet sense of exhaustion, the intense smell of nature, and the complete sound of silence you can only find at the top of a hill as the sun is setting, to know what I am talking about.

It’s like landing that dream girl. Or that dream job. Or getting to the bakery just as they are taking the freshest and most scrumptious loaf out of the oven.

Or the first peach you try in early summer. Or that perfect lick of chocolate ice cream on the last day of summer.

You know what I mean. Happiness, bliss, peace, whatever word you want to use here.

And if you are still looking for a reason

Let’s just put it bluntly – hiking will improve your life. Period.

There are bunches of reasons you can look for to justify this statement.

And some of them have been clearly stated or subtly referred to in this article.

But no amount of science, motivational, and quasi-motivational speeches will actually lend you a hand, help you get up, tie your laces for you and get you out the door. Only you can do that.

Now that you know that the worst-case scenario is that you will get a bit dirty, a bit dusty, a bit sweaty and nurse a few blisters, why not do it?

I could sit here all day and talk to you about why you should start hiking.

But instead, I’m going to practice what I preach, and put my own shoes on.

I’ll see you out there.


 

The Best Techniques To Prevent Memory Loss as You Age

The Best Techniques To Prevent Memory Loss as You Age

As people grow old, the risks of having memory problems are very high. In fact, most of us would experience having blank memories and misplacing keys during our youthful years. Even so, these things are not being focused on when you are young. But things are quite different when you experience these events as you age. And the majority of the golden-aged individuals would normally worry about forgetting things. As it happens, memory loss can be a normal part of senior living, and yet it could also mean different things.

How does memory loss occur? Although it can be actually normal for some as the brain tends to change its functions as we grow old, major memory loss is not. This is why it is very important for each and everyone to be largely aware of the difference between the two. Nevertheless, it is worth noting that, either way, these risks of having memory loss can be actually prevented.

Preventing Age-Related Memory Loss

Today, many memory care homes for seniors have found out that there are actually certain techniques on how to effectively prevent age-related memory loss. And these techniques have been very effective ever since they are practiced in most communities, especially when they are applied efficiently.

And if you want to naturally prevent having these kinds of memory problems in future time, you may want to check and even apply these techniques regularly:

1) Stay Socially Engaged

It is important for you to note that depression and anxiety are some of the most apparent factors to memory loss. Accordingly, staying socially active and engaged will prevent you from obtaining the risks of these major contributors. And naturally, you can then prevent any memory loss in future time.

We dont stop playing because we grow old

This is very much recommended for people who live alone. But even if you are residing with your family, it is always best that you stay connected and engaged all the time.

2) Be Careful About What You Eat

You are what you eat.” This is actually true as your regular consumption largely plays an important role in your brain functions. So, if you are not paying attention to the foods and drinks that you consume today, then expect that these could offer negative impacts to your future self, especially to your brain and mind.

But if you really want to prevent having memory loss or similar problems, then you must start minding your meals and drinks. Eat more fruits and vegetables as well as foods that are good for your brain and heart. Drink more water and, as much as possible, stay away from alcoholic beverages.

3) Stress Is Very Bad for Your Brain

Certainly, you already know that there is nothing good that comes out of stress. Not only that it can cause several physical health problems, but it can actually be a major contributor to memory and brain problems. In fact, stress has been deemed as one of the worst enemies of the brain and mind. This is because it largely deteriorates the brain.

So, if you are too immersed in a stressful environment or situation, try to get out from it as soon as you can. And surely, your future self will thank you.

4) Exercise Is Necessary

Do you know that exercise would not only benefit your physical health but also your brain and mind? This is actually true as per experts and specialists. As it appears, almost all assisted living & senior communities in recent times require all seniors and golden-aged individuals to engage in physical activities and exercise routines. And this is because exercising regularly improves blood and oxygen circulation all throughout the body and the brain.

best-fitness-program-for-older-adults
Check out this amazing fitness program for people 60+

Accordingly, the brain would function much better as it obtains enough blood flow and oxygen on a normal basis. Hence, it will keep your mind sharp and memory clear even when you age.

5) Be Friend With Nature

Some wonder is memory loss a symptom of depression?

In relation to stress and depression, another best way to prevent and even fight off these memory loss contributors is to actually engage with nature. Apparently, spending time with nature on a regular basis helps clear the mind and body. In fact, many therapists recommend their patients to do this as it improves several psychological conditions.

It actually calms, relaxes, and refreshes the mind. Also, it keeps the body to be close to a more natural environment which will certainly cause a positive impact in the long run.

Source

6) Be Selfish About Your Health

Memory loss and related problems do not only focus on the health status of your brain and mind. As it appears, your physical health also plays an important role in these areas of concerns. Accordingly, it is always wise and best that you pay attention to your health. In fact, it is even much better if you become selfish about your health. And while it may be a cliché, your health is truly your wealth.

Try to start with your meal consumptions. Followed by your physical activities and routines, try to check if you are doing enough for the betterment of your body. Also, be sure to mind your overall lifestyle. And if you have your vices, ensure that you are no longer practicing them.

7) Learn to Play Brain Logical Games

Can memory loss be reversed? When you want to become physically fit, the most effective way to do this is to actually engage in physical fitness routines and exercises. And just like your physical body, your brain and mind do also function the same way.

By and large, if you want your mind and brain to be sharp and fit, you have to train it just like what you would do with your physical health. And one of the best ways to exercise your brain is to play various logical games and brain teasers.

Through these platforms and avenues, your mind will always be ready to function. And even when you age or grow old, your brain, along with its functions, will definitely be in good shape. Hence, the risks of having memory loss are quite low.

So when it comes to memory loss…

All in all, memory loss, whether it may be the normal type or a more serious case, is very challenging and difficult to manage. But fortunately, there are now effective ways that you can do in order to prevent them. So, start today and invest further in yourself. Certainly, it will be all worth it when the time comes.


Author Bio: This post was written by Holly Klamer. She loves to write on issues related to memory care facilities for seniors, assisted and senior living and retirement and is a frequent contributor on many blogs and online publications.


9 Simple Ways to Feel Younger at 60 Years Old and Beyond

9 Simple Ways to Feel Younger at 60 Years Old and Beyond

With every birthday we usher in another year of wear and tear for our minds and bodies. But watching another tick by doesn’t mean you have to feel any older.

There are plenty of things older adults can do to turn back the clock and make another year older feel like another year younger. If you’re 60 or over, follow these 9 steps to help recapture the younger and healthier you – physically, mentally and emotionally.

9 Healthy Ways Older Adults Can Feel Younger and Happier

1. Strengthen your bones and joints

As you age, your bones lose mass and grow more brittle. Joints stiffen up and become inflamed. Things like osteoporosis and arthritis can rear their ugly heads, especially as you pass middle age.

Weight-bearing exercises such as walking or weight training are highly beneficial towards helping you maintain bone mass. You can also help strengthen and protect your joints by stretching, twisting and performing simple rotational exercises.

best-fitness-program-for-older-adults

It’s also important that you get plenty of calcium and vitamin D to keep your bones and joints healthy.

Load up your diet with calcium from dairy products, orange juice, and leafy green vegetables.

Your body becomes less efficient at producing vitamin D as you age, so you may want to talk to your doctor about taking a vitamin D supplement.

2. Boost your brain function

They say that if you don’t use it, you lose it. Memory loss due to aging can begin as early as 45 years old, but there are a few things you can do to combat memory loss and keep your brain sharp.

Play “brain games” such as Sudoku, Scrabble and crossword puzzles. Learn something new like how to speak a foreign language or how to play a musical instrument.

Seek out social interaction for stimulating conversations, not only to help you feel happy and connected but also to help maintain – even improve – your cognitive function.

3. Activate your metabolism

Your metabolism — or the rate at which your body burns calories — slows as you age. Slowing metabolism is the simplest reason many adults gain weight after reaching middle age. But if you simply change the way you eat, you can provide your system with a much-needed boost.

Instead of eating three large meals, try eating 4-6 smaller meals per day. This will keep your metabolism active and burning at an optimal rate throughout the day.

You may think that skipping an occasional meal is a good idea because it means less calorie intake, but the effects are actually the opposite: Your body will slow its metabolism to compensate for the lack of nutrition.

And lastly, drink plenty of fluids. Dehydration causes your liver to focus on water retention instead of burning fat.

4. Pamper your skin

Among the most visible signs of aging change in the skin such as wrinkles, sagging and discoloration. But these changes can have more than simply visual effects.

Your skin helps regulate your body temperature, controls fluid and electrolyte balance, protects you from the environment and contains nerve receptors. And when the appearance of your skin breaks down, so can your skin’s ability to perform these vital processes.

Practice regular habits like drinking the recommended amount of water, using a humidifier, eating foods rich in antioxidants and protecting yourself from the sun.

And did you know that keeping your nails trimmed, wearing glasses and even sleeping on your back can actually help in the fight against wrinkles?

5. Pump up your energy

The heart slows with old age, so the flow of oxygen-rich blood that provides energy to your cells slows along with it. Couple that with aging muscles that tire more quickly from strenuous activity, and you have a recipe for declining energy levels.

It’s critical for older adults to perform an aerobic exercise to strengthen the heart’s muscles and keep energy pumping throughout the body. And you may not realize it, but sleep is equally as important as exercise to keeping up healthy energy levels.

5-hiit-workouts-that-are-perfect-for-older-adults

A lack of sleep decreases the body’s production of glycogen, which is a carbohydrate that is stored away for energy use during physical activity. So make sure you get your exercise and your Z’s to keep your motor running in top shape.

6. Lighten up with a smile

A 2016 study conducted at North Carolina State University found that maintaining a positive outlook on aging helps seniors take on adversity and stress with renewed strength. A healthy attitude can create better responses to stressful situations that can otherwise lead to cardiovascular health risks.

Some keys to maintaining an upbeat attitude include staying socially connected, avoiding isolation, volunteering, mentoring, teaching and practicing mindfulness. It even helps to simply have a sense of humor about some of the unavoidable side effects of aging.

7. Toughen up your immune system

Your immune system is yet another thing that weakens with age, leaving you more prone to sickness and increasing how long it can take you to recover.

Some keys to maintaining a healthy immune system as you age include eating a diet rich in vitamins A, C, D, and E, exercising regularly and getting plenty of sleep.

But here’s a lesser known tip: Eat foods that contain probiotics, which are a type of healthy bacteria. The majority of your immune system is located in your digestive system, and a regular intake of probiotics can support a healthy digestive system that wards off other non-healthy bacteria.

A variety of probiotic-rich foods.

Probiotics can be found in yogurt, sauerkraut, pickles, and other fermented foods, as well as in Gouda, mozzarella, cheddar, and cottage cheese.

8. Sharpen your vision

There are six muscles attached to the eye that help your eyeball move. And these muscles also weaken with age, just like all the other muscles in your body.

When these supporting eye muscles deteriorate, your vision suffers because your eyeball is not able to move around as efficiently as needed.

Perform some simple eye exercises every day to strengthen your eye muscles and improve your visual acuity.

9. Smooth out your circulation

Your blood circulation is yet another thing that slows with age. Your aorta becomes thicker and less flexible over time, forcing the heart to work harder to pump out blood. And the baroreceptors in your blood vessels become less sensitive, which can make it harder for your body to maintain healthy blood pressure.

Poor circulation can lead to vertigo, cramps, swollen feet, and general aches and pains. It can also lead to more serious complications such as heart or artery disease.

This is what the older generation – Generation Awesomeness – looks like today!

One great way to keep your heart healthy is through motion. Get up and walk around every couple of hours, even if just for a lap around the house or on a trip to the mailbox. Eat fruits, nuts and dark chocolate (you’re welcome) and drink green tea to help improve blood circulation.

Tackle these nine areas this year, and you can reintroduce yourself to that younger, healthier and happier you.


Author Bio:

Christian Worstell is a health and lifestyle writer from Raleigh, NC. Above all else, he is a husband, father and avid golfer. You can read more of his work at https://www.MedicareAdvantage.com.


 

7 Benefits of Working Out in the Morning to Lose Weight

7 Benefits of Working Out in the Morning to Lose Weight

When it comes to living a happy and healthy life, it’s increasingly easy to spend a lot of time making the wrong choices.

For example, most of us prefer to do exercises in the evening, treating it as the last ‘job’ of the day. While that might sound like inspired advice, it’s actually anything but. If you want to make the most of every day to actually start seeing results, then you need to start working out on a more regular basis.

How you choose to do your morning workout will be down to personal choice, but the benefits of carrying it out are easy to see. Here are some awesome benefits of working out in the morning—including how it makes the rest of your day a touch more productive.

7 Key Benefits of Working Out in the Morning

1. Your metabolism will receive a natural boost

For one, a morning workout gets the body going. This means that by the time you have your breakfast and start heading into work, your body is already starting to burn off some of those calories. An active body is one that needs a powerful metabolism, and you will find that metabolism can be quickly enhanced by simply doing morning workouts.

At first, it might seem like a hard thing to do. But before long, you will get used to the benefits it brings. You’ll notice you are getting rid of more calories because your body is burning more calories earlier on in the day.

This means that breakfast, lunch, and dinner will all benefit from faster metabolism, reducing overall weight gain.

2. Your days will be more productive and active

You will find the challenges of the day becoming a lot less apparent. Because you are more physically active now, you will also feel the mental benefits as you become more alert. If an unexpected problem arises out of nowhere, you'll be in the right frame of mind to tackle and defeat it.

The benefits of doing that will be something you'll quickly start to feel and come to appreciate even more. If you are serious about starting your day on a more productive note, then you should find ways to get active as soon as you possibly can.

3. You should find it easier to burn off more fat

If your main concern is to get rid of fat, then you should find time to exercise before having something to eat in the morning. If you do this, then your body will use the fat from what you ate the night before as fuel.

This has many benefits, including the fact that it helps boost the fat burning capacity of your body. Exercising on an empty stomach can be tough at first, but if you keep at it then you should start seeing changes eventually. It will take some work and it will probably need a lot of power mid-way through the exercise regime when your stomach begins to rumble, but if you want to lose weight and burn more fat, then this is a good way to achieve those results.

4. You’ll develop a sense of self-discipline

Exercising in the morning disciplines you mentally. You will be much more likely to get through the other tasks that you would normally say no to. Before long, you will find that this added discipline into your system will have you persevering with tasks that might have had you throw your hands up in the past.

Working out in the morning may be tough at first, but then you'll realize it’s actually not so bad. You'll see that your trepidation about morning workouts is unfounded, and you'll simply begin enjoying it a little bit more.

For this reason, you should make sure that you develop a sense of self-discipline. This will help you start seeing more positive results and be more open-minded to doing things you wouldn’t normally do.

5. You will be much more likely to build muscle

You’ll also find that you are much more likely to get through the challenge of building muscles if you workout in the morning.

Why? Due to higher testosterone levels, you will start seeing an efficient development of the muscles of your body than when you have been busy during the day.

Working out at night when your body is already tired and stressed is not going to produce your desired results, trust me. Instead, you will find muscle building to be a more strenuous task, and you will lose motivation to keep going.

If you are serious about making a lasting improvement to muscle development, then you would do very well indeed to start carrying out your workouts in the morning when your body is in the right mood.

Gym Equipment has created a list of 55 exercises you can try the next time you hit the gym in the morning.

55 exercises gym workout infographic

6. You’ll be more likely to sleep better at night

Naturally, using up all of that energy early on in the day means that you can hit the pillow early.

If you are someone who finds it hard to try and get into the frame of mind to work out at night, this gives you an excuse to simply not go – why do something when you cannot give 100%?

It’s an easy lie to tell yourself, though, and you're probably going to put off working out. Again. Do your workout at night, and you’ll not only struggle to give it your all, but you’ll still be revved up when it's time for bed.

7. Working out early can help reduce stress

Once you start seeing and enjoying the benefits of working out in the morning, getting it out of the way first thing during the day is sure to set you up to be more productive.

If you are dealing with a big day ahead and worried that you might struggle to cope up with the demands and the pressure, there's a solution for that. Because your body's cortisol level has decreased, you can easily get through more stressful scenarios and handle any situation with ease.

So, if you're currently finding it hard to live life on your own terms, you’ll get a hell lot out of getting involved with a regular exercise regime in the morning.


Author Bio: James Adams

James Adams is a community manager at Proteinbee.co.uk. He is passionate about website operations and learning the latest web trends. When he is not working, James enjoys working out at the gym and cycling.


 

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