Enjoying A Healthy Lifestyle with
Bryant and Anita Hewitt
Monday,
April 08, 2013
Food To Chew On:
Monday – The Drumbeat of the Master
Luke 9:23 (KJV)
And he said to them all, If any man will come
after me, let him deny himself, and take up his cross daily, and follow me.
Thought For The Day:
Listen
for the drumbeat of your heart from the Lord.
We
trust that your weekend was great… it is never long enough LOL… On this windy
Monday our title is “Mapping Monday.” If you are like me I like to map out the courses of our meal at least for a couple of days… I will have in mind what is for
breakfast, lunch and dinner…and the snakes in between… it helps to map out what
you are going to eat. You stand a better chance of staying on a healthy eating and exercising course… So if you haven’t tried it now is the time to
try it out and see if it works for you and if so stay with it…. Have a Healthy
Day J
Elderly Flexibility
Stretching Exercises for Seniors
General
flexibility guidelines
• Warm
up before stretching
• Don't
bounce during stretching
• Don't
hold your breath during a stretch
• Stretching
should not cause pain, be gentle
• Don't
combine turning and bending back exercises at the same time.
To
stretch the back relax in a chair by supporting yourself with your hands on
your legs while leaning forward.
• When
performing knee bends, don't drop your buttock below the level of your knees.
This
places too much strain on your knees. Better to do shallow knee bends, keeping
your feet apart and not locking the knees.
Keep
your back straight throughout the exercise.
• Avoid
pressing the head backward during head rolls which can damage the vertebrae in
your neck.
Move
the head gently from side to side, never too quickly.
Remember,
elderly and seniors flexibility training will only show benefits if it is done
regularly with the correct form and duration of stretch.
Why Baby Boomers Are Addicted to
Elliptical Trainers
Upper Body Workout –
A
further benefit of an elliptical trainer is the fact that you can
simultaneously workout both your upper and lower body. There are few exercises that allow this
“cross training”. For many, this is a very important feature because they tend
to focus on a cardio workout that only exercises the lower muscles. Neglecting
the other half of their body.
With the use of moveable handlebars that move
in coordination with the elliptical stride, your body works a variety of upper
and lower body muscles. Studies have
shown that this dual action can burn calories more efficiently and in less
time. However, it is important that
during your workout you put a concerted effort into the resistance of the upper
body. Many users exert most of the
action through their lower body, letting their upper body just go through the
motions.
Not too many years ago when you went to your
local health club the majority of cardio equipment were treadmills. These days you will probably find an equal
number of treadmills and elliptical trainers.
In addition, you will find many of the elliptical users are part of the
baby boomer generation. Elliptical
trainers are allowing people of all ages to continue an aggressive cardio
workout while reducing the stress and strain to their body.
A Healthy Menu For
Monday
Enjoy
a breakfast of 1 whole wheat English muffin with 1 tsp. soft margarine and 1
tsp. no sugar jam, 1 small orange, 1 cup nonfat milk and coffee or tea with a
sugar substitute. For lunch, choose ½ cup tuna on whole wheat pita bread, 1
tsp. low fat mayonnaise, ½ cup green beans and ½ cup fresh blueberries. For
dinner, have 3 oz. orange roughy, ½ cup roasted new potatoes, 1 small banana
and 1 cup nonfat milk.
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