How To Stay Fit And Healthy - The Senior Citizens Way

As we age our metabolic rate slow down, so do a long list of our body functions. But we need not be resigned to a life of poor health and immobility. There are actually a number of beneficial activities that senior citizens can do to live an active and healthy life.

Swimming is an activity that is highly recommended. Injuries are rare as the body is supported by water. Moreover, swimming exercises the whole body, from the arm muscles to the leg muscles. You can set the pace at how fast or slow you prefer to swim.

Yoga is another type of exercise that appeals to senior citizens. The pace can be fast or slow, depending on the individual. Yoga movements are very good for improving the flexibility of the body muscles. Seniors tend to have stiffer muscles and slower reactions, sometimes resulting in injuries. Regular practice of yoga movements will result in greater mobility and more flexible muscle movements, thus avoiding injuries.

Tennis for seniors can be really fun. All the running back and forth to hit the ball not only work wonders for your muscles, but playing together with friends can also do wonders for your social life. There are even tennis tournaments for senior citizens whereby you can have some fun and excitement besides your dose of exercise.

Walking the dog is another great exercise. Walking around the neighborhood has great ambience, fresh air, keep muscles strong as well as catching up with friends who are also doing the same things. It is a fact that having a good circle of like-minded friends are great for spiritual health.

Something as simple as mall walking is also beneficial. Whether slow or brisk walking is also good for your bones. Looking at all the beautiful goods at the mall can also be pleasing to the eyes and soul. Indeed an enjoyable type of exercise. Walking of any type is good for bone density which translates to stronger bones and hopefully minimize fractures in case of accidental falls.

Dancing is truly a great sociable form of exercise. Ballroom dancing, line dancing or other slower versions are suitable. Fun and laughter are always present in a dancing group. Seniors not only have better mobility but a better quality life. There are even classes for those with limited mobility - dancing with hands movements.

For those who prefer to exercise at home, the elliptical trainer is a suitable choice for seniors. All the workout programs are low impact and gentle on the joints. The workouts involve the whole body muscles and they also have preset cardiovascular workouts for heart health.

Movements stimulate memory. Exercise is important in order to stay healthy and fit physically and mentally. These are some of the best as a start. Whatever exercise regime you decide to take up, safety as well as enjoyment are important considerations.

Luxuries Of The Modern Life

Modern life is filled with state-of-art technology appliances that contribute to making our lives more relaxing and enjoyable as well as reducing our workload. HD and 3D television sets, highly mobile fast laptops, smart phones, cars, kitchen appliances and a whole lot more.

Take for example floor cleaning. During yesteryear's, grandma used to kneel and scrub the floor with a brush, using up a lot of time and energy. Fast forward to now, you have the canister vacuums and carpet cleaning machines which can do much faster and cleaner too. Robotic vacuums can even do the job for you with minimum supervision while you relax over a cup of coffee. Fantastic isn't it? Can you even imagined yourself kneeling and scrubbing the floor with a small brush?

With the advent of the Internet, the pace of life has gone even faster. The world wide web give us a sense of seamless boundaries. Information is just a click away. How much faster can you get? Just think of the slow mail.

However as with all things in life, there are always pros and cons, open to abuse. Internet addiction, Internet games addiction and Internet gambling addiction has become serious enough to warrant the setting up of 'boot camps' for such 'addicts', to cure them of their addiction. China is one such country where you can find such camps.

If we can make use of all these modern technology inventions to benefit us only, and not abuse their uses, then the world would indeed be a much better and happier place. Is it just wistful thinking I wonder.

Shop Wisely To Avoid Debt

Everyone loves shopping. Just look at the crowd at the shopping complexes during mega sales. Some even find it therapeutic, some catch up with friends while shopping while you have those that use shopping to socialise. Some even take it as their weekly exercise regime!

The not so glamorous side of shopping is that you might find yourself heavily in debt - credit card debt to be exact. Let me share with you the 4 spending habits that you must practised to avoid the debt trap.

Habit no.1 - Put down on paper your budget and not just in your memory. Having a budget helps to prioritise your spending habits. Never spend more than what you earn every month. Best is calculate how much spending power you have left after deducting all your necessities such as car and housing loan. Then spend within your means. If you suddenly come across a beautiful dress on sale, but you have used up your budget for the month, then you have to force yourself to walk away.

Habit no.2 - Do not ever try to spend money which you think you are going to earn soon. Spending 'future money' is a sure path to debt. Paying for things in installments is just like spending 'future money'. If you have a few such installments to pay every month, this can create debt if you fail in your repayment. Avoiding using the next month paycheck for this month's purchases.

Habit no.3 - Everyone uses credit cards to pay for most purchases these days. in fact most own a few cards. The trouble starts if you do not keep track of what you buy and just keep on signing for what you assume are just small purchases. These small purchases can turn out to be one huge purchase way above your spending limit at the end of the month. Keep a file on your daily or weekly purchase so as to keep your spending power in check.
 
Habit no.4 - Never ever consider using debt to pay off debt. This means that someone who is in debt tries to use a credit card to pay off this debt, but ends up in debt to the credit card company. This is just moving the debts around and you end up with more debt. But if you can transfer your debts from a higher interest card to a lower interest one, then you can slowly reduce your debt, provided you do not use the card for other purchases other than paying off the original debt.

A moment of weakness can lead to a lifetime of regret. Overspending month after month can be one of them.

Sing Your Stress Away

Everyone has to deal with stress in one way or another. There are so many books written on the subject, with as many ways to de-stress. You must have heard or even done some of them, such as meditation, exercise, massages, aromatherapy, think positive, music and lots more. But have you ever tried singing as a way to relieve stress?

How does singing help us de-stress? By way of the meaningful words of the song, maybe a relaxing or uplifting melody together with the vibrations of the sound that travels through the body as you sing.

According to the sound therapists, our out-of-balance body that is physically as well as emotionally drained, can be brought back to balance with the use of the correct sounds and frequencies. Somehow, our central nervous system and brain is affected by certain frequencies and sounds. A good example is chanting, which has the ability to calm our mind and soul, by slowly down our respiration and heart rate.

So when you feel sad, sing an upbeat song or one which bring back memories of happy moments. Do it the way the kids do, sing without caring whether you have a nice voice.

Humming is also relaxing. Why, it can even be just a single note and you end up just as if you are meditating.

According to the experts, groaning loudly, right from your stomach, to your chest and out through your nose and mouth as you exhale, is a great way to get rid of tensions in your body.

The most well known is chanting, such as chanting a positive word or phrase. This helps to get rid of negative feelings, in other words, our stress.

Sometimes, just a simple breathing exercise is enough to slow and calm us down. Just breath deeply and slowly, focusing on each breath as you go along.

Or if you can't even be motivated to move yourself to do anything, then at least listen to specialist tapes that have recorded sounds that soothe and relax your mind and body.

So the next time you are caught in a traffic jam, open out your lungs and sing or hum to your heart's content.

Feel The Power Of A Smart Nap

Should you or should you not nap? According to experts, a nap comes with a host of benefits, for health as well as productivity.

Most people start to feel sleepy by the time lunchtime is over. The morning alertness has long gone. In its place is a sluggish mind with heavy eyelids. Sounds familiar? Well, you are definitely not alone.

A short nap will boost production and performance as well as energy levels. Tests have shown that alertness and concentration is very much improved with just a 20-40 minutes nap. Of course, this helps if you have an understanding boss who knows the benefits of a smart nap. Military pilots were found to have improved performance after a 40 minute nap.

Tests have also proven that those who take short naps have a lower risk of coronary heart disease. The reason being given is that you experience lower blood pressure during sleep, which in turn minimizes the strain on your heart. This will lower your risk of suddenly collapsing from a deadly heart attack.

A smart nap in the afternoon relieve us from our daily stress. Take the nap as a type of rejuvenating program, which is good for our immune. Of course, a healthy immune means stronger resistance to all types of germs and sickness.

Another side benefit of the afternoon nap is weight loss, much sought after by most people, like you and me. Tired minds and bodies have an instinctive urge to search for sugary snacks for energy. A healthier version to recharge is through the nap instead.

Famous people like Winston Churchill and Albert Einstein enjoyed their afternoon naps. So let us not feel guilty about taking our naps.

Green Your Bedroom

Everyone is talking about saving the environment, about using eco-friendly appliances such as the green cookware. Do you know that you can even make your room eco-friendly too?

Well, here are are a few simple ways to green your bedroom. Your bedroom no doubt will have some decorative and useful objects such as lamps and lampshades. Opt for lampshades made from recycled materials. They can be as beautiful as the non-recycled ones. Change your lighting to compact fluorescent light bulbs. These type of bulbs are energy-saving and more long-lasting. Try to make full use of natural lighting whenever you can, such as reading besides the open window.

As for your bedsheets, go for organic cotton bedding or the bamboo sheets. Organic cotton grown without the use of pesticides protects the environment. There is less soil erosion and loss of nutrients from the soil. As for bamboo bedding, only the soft fibers of the plant are used. The sheets are soft and has a silky touch to it. There is the added advantage of the thermal qualities of bamboo. They keep you warm when it is cold and cool when the temperature rises. What a smart way to save energy!

The same applies to curtains and soft furnishings. Buy curtains made from organic cotton, bamboo or recycled materials. Carpets are no difference. Look for those made from natural wool, cotton or hemp. Chemically treated carpets releases toxic VOC to the environment, damaging your health in the long term.

Another easy way is to paint your room using eco-friendly paint. These type of paints do not release toxic compounds, thus there is better indoor air quality. Better air quality is of course good for health, especially for those sensitive to all sorts of air pollutants.

Switching off lights whenever you leave the room saves energy. Same for the fans or even air-conditioners. Every little bit helps in protecting the environment and makes it a nicer place.

So let us all do our little bit to save the environment.

A Bloated Tummy

A healthy diet only works if you have a healthy digestion system to go with it. Then only can you benefit from the nutritional value of the foods to have a strong immune system, one of your many ultimate goals in life.

A bloated tummy is one such digestive disorders. It is mainly due to excessive eating, swallowing air, constipation or irritable bowel syndrome.

Eating less would be a first step. Next, reduce the portion of fatty foods and wheat products as these contribute to bloating.

Have the habit of chewing food slowly so as to minimize swallowing air together with your chewed food. Eat only until 80% full, just like the residents of Okinawa, Japan- a land famous for healthy centenarians. Of course, it helps if you consume less gas-forming foods like cabbage, onions, turnips, beans or drink less milk or beer. If you are having an extremely fiber-rich diet, you could end up with the bloated feeling too. Certain foods such as milk and sugar-rich foods, may cause bloating in some people. Or it could be due to lactose or gluten intolerance being the primary cause.

Herbs are recommended as simple home remedies for bloating. Most times, they taste nice and with no risks. Herbs such as peppermint are traditional cures for this ailment. The herb has the ability to cause the muscles in the intestinal wall to relax. It also causes an increase in saliva which in turn, aids swallowing and digestion.

Ginger is a spice which can help to relieve bloating. It is usually consumed by Chinese mothers after childbirth, to relieve 'wind' from their womb, in other words, remove bloating. It is also good for treating premenstrual stress, one of the causes of bloating.

Supplements such as probiotics aids digestion as well as boost absorption of nutrients, thus benefiting those who suffer from frequent bloating.

Exercise is good for overall health as well as a stress removal. Incorporate some daily exercise such as running on an elliptical machine, to have a healthy immune system.

Aging Gracefully

With more advance and better health care, people today are living longer than our forefathers. But you hope to age gracefully with all mental and physical well-being still intact, at least to a certain healthy degree. Living to a ripe old age in a state of senile dementia, such as the dreaded Alzheimer's disease, takes the joy out of living for you as well as your loved ones.

According to latest research, if you lead an active and stimulating life in your younger days, you not only get a fit and healthy body but also a healthy mind.

Aah, so your weekly runs, whether in the park or on treadmills, are a kind of insurance for healthy aging after all. Fret not for those who really cannot come up with a time-table for regular exercises or those who dislike exercises of any kind, there are other ways to prevent total memory meltdown.

Your brain is just like the muscles in your body. It loves exercises. Brain exercise can be simple and yet stimulating. Good examples include doing the ubiquitous crossword puzzles or the challenging sudoku puzzles. Have an intimate and bonding moment with your children or even grandchildren by playing Scrables or chess, and stimulate your brain juice at the same time.

It is not surprising to hear of grandad or even grandma enrolling in college for that degree they do not have time or money for when they were younger. Actually, learning or trying something new is said to stimulate the brain, keeping it sharp and alert. Maybe you can encourage grandad to learn another language, or better still, learn it together. Sounds fun indeed.

Playing strategy games such as the ancient Chinese game of mahjong which involves a whole set of your brain muscles as you try to plot and outwit your other game players. Great for your social life too as most mahjong players joke and chatter as they play.

Stress would not be good for your aging brain. Meditation is highly recommended to de-stress the mind, giving it some peace and quietness to relax.

If you can fit in some physical exercise such as a leisurely walk in the park, it will do wonders for your tired mind. Your brain cells get more oxygen and this results in better concentration. Make sure you feed your brain the right kind of food too, such as salmon, rich in omega fatty acids. So is green tea with its high antioxidants content.

Yes, it is possible to reduce the risk of senile dementia and Alzheimer's disease by feeding your brain with the right food, exercise and stimulation, starting when you were still young and healthy. A healthy body begets a healthy mind.

Should You Go The Organic Way?

It is said that organic farming is growing at incredible pace everywhere. The world is now more knowledgeable about the benefits of eating food with no pesticides residue. Organic food is now easily purchased from major supermarket chains and not only from small health food stores that always seem to be located far away from your home and workplace.

What is so appealing about organic products? Absence of toxic chemicals during the growing stage as well as harvesting and preserving stage. Besides, organic produce are more nutrients dense as they are not so intensely farmed. This is even more true for organically reared animals. Intensely reared animals are routinely fed or injected with antibiotics and growth hormones as well as various drugs to prevent parasites, produce more lean meat, grow at great abnormal speed. If given a choice, would you choose these?

Organic produce benefits your health and the most significant and popular section is the baby foods section. No doubt all parents want the best for their little ones and not take chances where their health and growth are concerned. Foods grown organically do not deteriorate as fast as intensely farmed products. This is due to the reason that organically grown produce absorb more nutrients from the soil which is well balanced in mineral content, thus forming better cellular structures. This also contributes to better taste and flavor.

Organic farming benefits our environment. Intensive farming destroys the top soil whereas organic farming depends on living soil, practicing crop rotation and using organic compost manure, thus enhancing the fertility of the soil and reducing green house gas emission, and as such, ensuring sustainability for many years to come. It also protects biodiversity and natural resources.

So are you all for organic farming?

Best Way To Diet

"My waist and tummy bulges out like a 5 months pregnant lady - minus the baby." "The unsightly cellulite highly visible on my hips and upper thigh makes me depressed" These are common remarks you might hear from your friends regularly, yours truly included. As like most things in life, it can be rather successfully managed and maintained IF you are determined and disciplined enough.

The most important thing to control would obviously be your diet. In theory, it is rather simple, less calories equals less fat. But do you do it the wrong way like almost everyone else? You might hear a friend saying that she cuts down drastically on food so as to reduce calories intake., but is on the point of dying from starvation! But the only thing she succeeded in doing is just slowing down her metabolism and the burning of fat. Obviously she can't stay in starvation mode for long. The minute she resumes normal caloric intake, she might find her problem worse than before.

A better way would be to practise satiety, in other words, how full do you feel after a meal. The secret is to feel fuller on fewer calories, according to the Volumetrics Eating Plan. The more fuller you feel, you can expect to eat less when it is time for the next meal. The trick is to eat more low-energy dense foods, which has less calories, and less of the opposite. Thus the right choice of food is important than just consuming less food.

Water has the ability to give you a feeling of fullness, therefore water-rich foods add volume but not calories, perfect for that feeling of satiety with less calories consumed. Food naturally high in water content such as fruits, vegetables, cooked grains, beans or water-based meals such as nutritous soups and stews are nice choices. Adding fruits to your breakfast cereals is a great way to add water content and not calories to your meals. On the other hand, fat-free pretzels and cookies have low water content and you might end up eating more, thus contributing to calories.

If you are already on a weight-loss diet, you would be very familiar with the fact that fat contains 2 times the number of calories when compared to carbohydrate and protein. Besides, food with high fat content also has higher energy density. So it is better to take in less fat which translates to less calories. Good fats include those from seeds, nuts and vegetable oils.

Food rich in fiber is a good way to improve satiety. Fiber adds bulk to food and if taken together with water-rich foods, less is needed to feel full, a safe and effective way to lose weight.

A diet that centers on deprivation and too much restriction is doomed to fail. It is better to practise satiety, feeling full with fewer calories, but without the restriction of taste and choice.

Happiness Is Good Health

Life can be full of excitement, full of mysteries. However, there are a number of things in our lives that we never think of compromising. Good health is surely one of the most important things in life.

In today's hectic world, where stress and competition exists side by side, it is indeed not that easy to always exists in an optimistic, happy and healthy state of mind. There are various ways to try and keep yourself positive in your thinking, thus ending up more happy and healthy.

First and foremost, having the right attitude is essential. Tell yourself that you are happy and always look at the bright side of things. Do not always jump to the worst conclusion. It might help to write down the list of things you have to do the next day,  just before you retire for the night. You have better control of your daily activities which makes you feel more in control of your life. As we all know, better control means more confidence which translates to being more happy.

It is better to get yourself involve in some activities everyday. An idle mind tends to make you moody. Meeting up with friends, going for your daily walk, having a hobby, will keep you in a more positive frame of mind.

Smiling is contagious. Smile at a stranger, you get a smile back and that is indeed nice. A smiling face denotes happiness. Surround yourself with smiling faces and you will surely feel happy. Just think of a happy baby smiling at you. Nice feeling?

When you are happy, experts say you have a stronger immune system. You do not catch a cold easily. You have a stronger resistance to catching the common cold as well as other common illness.

Of course, having the right frame of mental health needs to be followed by the right diet and exercise to be healthy. You would surely have heard it before. Less oil, less sugar, less salt, less red meat, more vegetables and fruits as well as cold water fish rich in omega 3 for your healthy heart. This should not be too difficult to implement.

Getting your daily dose of exercise after a hard day's work might need more motivation. However, where there is a will, there is a way.

So, keep your mental health positive and you are on your way to a much healthier you.