Enjoying
A Healthy Lifestyle with
Bryant and Anita Hewitt
Tuesday,
July 02, 2013
~Food
To Chew On~
Tuesday
– Prayer I Sharing
James
5:16 (NKJV)
Confess
your trespasses to one another, and pray for one another, that you may be healed. The
effective, fervent prayer of a righteous man avails much.
~Thought
For The Day~
“Prayer
enlarges the heart until it is capable of containing God’s gift of Himself” –Mother
Teresa of Calcutta
Happy
Toner Tuesday, as we continue to exercise and eat right you will see so
wonderful results…. Your body is toner and your clothes are looser we are
feeling great!!!
We Know You Can Do It!!
So Happy
Toner Tuesday!! J
Leg
Muscle Weakness Exercise
Leg muscle
weakness is a critical factor in maintaining balance in the elderly . By
performing exercises that are designed to improve strength in the ankles and
hips, like knee marching, you can increase your dynamic balance and thereby reduce
the risk of falling.
Below I
have made a great balance video that is fun and easy to do. All you need is a
chair, comfortable loose fitting clothing,
and a pair of smooth bottom shoes to wear so you won't catch your feet.
Read on then give it a try.
Strong
hips, knees and ankles are required to archive a better state of balance.
Lifting your legs up and down works on the ankles, quadriceps muscles and hips.
An overall great leg strengthener and balance workout.
By
selecting exercises that work on these areas we can improve our performance in
many of the daily activities which require reaching forward, to the side or
rotating around to the back.
When we
raise our hip up in the air, believe it or not we are momentarily standing on
one leg. This is definitely a balance exercise. The slower you go, the harder
this exercise becomes.
Make sure
you hold onto a chair or someone’s hand when performing this exercise if you
feel at all uncomfortable with marching. For a great workout, try marching for
2 minutes. Stop if you become winded, then continue until 2 minutes has passed.
Get
Fit with Full-Body Workouts!
Lower
Body Workout: Flavors
Full-body
workouts for trimming down aren't geared towards building lean muscle mass.
Instead, they’re about burning as many calories, safely, as possibly. Because
the legs and hip complex are such huge portions of the musculature, making sure
they’re in every single workout, somehow, is rather important. They add tons to
metabolic output.
Endless
squats aren't enough. Try to add movement that requires leaving a stationary
stance. Frontal, Saggital, and Transverse lunges are viable options that bring
into the mix all kinds of smaller artificial muscles, keeping joints, tendons,
and ligaments strong. Also, the more the lower body is asked to balance and
navigate through precarious postures; large amounts of calories are burned as a
result.
Upper
Body Workout: Creations
The more
the body is confused, the more variation it’s expected to adapt to, and the
more it must fully engage the central nervous system to keep the body from
falling over, the better. This means that making the upper body exercise go one
way, while the lower torso is going another is a great idea!
Add some
dumbbells, kettlebells, weight plates, barbells etc. and use the imagination to
get in the habit of making workouts seem more like martial arts Kata’s rather
than single-joint traditional gym exercises.
A
Healthy Menu For
Tuesday
The
American Academy of Family Physicians recommends low-fat and fat-free dairy
foods as part of a nutrient-rich diet. A calcium-rich breakfast includes 2
slices whole-wheat toast with 1 slice of low-fat cheese, a medium banana and 1
cup skim milk. A turkey sandwich--3 oz. of lean deli meat turkey on 2 slices of
whole wheat bread with lettuce, tomato and mustard--with 1 oz. of pretzels and
cucumber slices makes an easy lunch. Twenty almonds are a nutrient-rich
afternoon snack. A heart-healthy dinner may consist of 4 oz. grilled salmon, 1
cup couscous, 1 cup steamed carrots and a tossed salad with low-fat salad
dressing. A 1/2 cup of light ice cream is a 150-calorie evening snack.
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