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Is Exercise Really the Key to Good Joint Health?

I'm sure that most of you have heard the phrase "use it or lose it" before. Well just yesterday I found out how true this statement really is. Yesterday, I single handedly (without a snow blower) shoveled out our entire driveway and side walk of fresh snow. Afterwards, aside from being a little tired, I felt great! I didn't have any achy joints, sore back or anything! Now before any of you so called "couch potatoes" start thumping your chest and say, well I can do that too, be careful. You need to build up to this level of activity over time with a regular exercise plan. To do otherwise might just land you in the hospital or worse. Here is why. If you live a very sedate lifestyle, sudden exercise, like shoveling show in the extreme cold can be a shock to your system, resulting in a heart attack, stroke or injury to your joints. The good news is this; you can be active again, so you don't have to be a slave to age.

So, as part of your New Year resolutions decide to begin a regular routine of weekly exercise. You'll be glad you did! There are real benefits for your joints by committing to an exercise program. Actually you can really delay the aging process by several years by exercising. Many people when they hit their 50s and 60s just give up doing the sports they used to love in their younger years using the excuse, "I'm just too old for that stuff now". Many actually withdraw from most any kind of physical activity altogether fearing that they will hurt themselves and become more disabled. Nothing could be further from the truth. It actually is beneficial for your joints when you exercise. Once you start, you will begin to notice how much more you can really do and will be amazed at how your energy level increases. You just need to make a commitment to do it. Here is what I found out from the health professionals about the benefits of exercise.

The most common affliction of the joints as people age is arthritis. According to Mayo Clinic staff representatives exercise is absolutely crucial for arthritis sufferers. It increases strength, flexibility, actually reduces joint pain and helps fight fatigue. Exercise even helps you to maintain a healthy body weight. Many people make the incorrect assumption that exercise will aggravate what joint pain and stiffness you already have. But it is the lack of exercise that actually does damage to your joints. Exercise helps strengthen the muscles and tissues around the bones and joints and protects them. In the long run exercise protects your joints, it doesn't damage them.

Here are the benefits of exercise:

· Helps strengthen the muscles around your joints

· Helps maintain bone strength

· Gives you more strength and energy to tackle the day

· Helps you get a better night's sleep

· Helps you get in control of your weight

· Makes you feel better about yourself and your well-being

Here are 4 different choices of exercise you can pick from:

Range-of-motion exercises are great for relieving stiffness and helps increase your joints ability to reach their full potential range of motion. This is the least aggressive kind of exercise you can start with. Simply raising your arms over your head or rolling your shoulders forward and backward. You can do these daily if you'd like.

Strengthening exercises can help you to build stronger muscles that better support and protect your joints. Weight training is a great example of this type of exercise. It's recommended that you do this every other day, so that your muscles can rest up between routines. Even take off an extra day if you are experiencing some pain in your joints or swelling.

Aerobic or endurance exercise is really good for both your joints and overall fitness. It improves cardiovascular health, helps with weight control, and increases your stamina. Low-impact aerobic exercises like walking, biking and swimming are particularly good for your joints.

Other activities any movement can be beneficial for your joints no matter how small. If one workout is more appealing to you, feel free to ask your doctor if it's right for you. Gentle forms of yoga or tai chi are a good choice. Tai chi can improve your balance and prevent falls.

Don't begin an exercise program without guidance, especially if you already experience a chronic pain condition such as back pain, or hip, knee or shoulder problems. Consult with your doctor first and then find an expert, either a physical therapist or athletic trainer to show you the best exercise for your joints given your current condition. One health professional commented "I may recommend a particular exercise that's great for 75% of people, but maybe another 25% really shouldn't do it."

I decided a long time ago, that I wanted to stay in shape. I'd been sick during most of my youth. I have been frequenting the gym on a minimum of 3 times a week, and as result by heart rate stays at a very low rate, about that of a seasoned athlete. I don't very often get out of breath either. So, shoveling snow was not all that different from the work out I get at the gym. As a result of exercising, I've been able to participate in most all of the sports I took part in during my youth without joint pain and continue to live a vigorous and active lifestyle. Better yet, people say I don't look my age! Hey, it's never too late. It's a new year. Start it out right, by giving yourself the gift of better health. You won't be sorry you did!


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Psychic Abilities For Health and Healing

We've all heard of people who have "a gift". That "gift" is the unique ability to tune in to one's intuition at a higher frequency than the general population. Often these individuals call themselves psychics, intuitive readers, and metaphysical channelers, just to name a few. The amazing thing is that they aren't unique or special in any other way than they cultivated their gifts. They tuned in to their inner life and discovered that by acknowledging the gift and working to make the messages, the frequencies, and the volume louder they could have deeper understandings and insights into life's mysteries.

Is it possible for you to become psychic? Well what if you weren't psychic but you simply paid more attention to your life? I'm not talking about the typical things like are you hot or cold, but more important things like when your body or your emotions try and give you guidance... would that be important to you?

When facing a chronic or life-threatening illness every opportunity that leads to personal understanding becomes another foot soldier in your battle for health and healing. It's your secret weapon in wrestling your illness to the ground; kind of take no prisoners approach to wellness. Your ability to pay attention will catch the attention of others because they will assume you're psychic when actually you're a finely tuned instrument that accepts, acknowledges and makes decisions based on your deepest intuitions. It's a gift that can't be denied so don't deny it...cultivate it!

Developing your "psychic" abilities or your highly sophisticated inner radar system, you engage in a dialogue between mind, body, and spirit. You provide your cells with the spiritual energy to fortify itself while focusing on your healing process. This practice gives you the knowledge that so many are looking for, that "secret" to health and healing that many believe to be out of arms length but sits nestled in your heart and soul.

This is one more arena where a bit of spiritual elbow grease is required. Paying attention takes work because we're a culture that lives on perfecting distraction. Developing the capacity to sit with uncertainty, emotional pain, and maybe even a bit of discomfort is at the forefront of your "psychic" adventure. Allow yourself to grow into your spiritual paws and allow the healing to begin!

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Multivitamins For Women - All About Vitamins C, D, E and K

Vitamins are substances that are extremely essential for the maintenance of our health and wellness. Our bodies are not able to supply natural vitamins.

Hence, this is the reason that we need to obtain them from the food we eat. Although there is only a small amount of vitamins that are existing in food we consume, we need them for growth and development. Without any vitamins, our body will not be able to fend for itself or even survive. We are in need of vitamins to live a strong, long and healthy life. Therefore, we have to obtain the essential vitamins from the fruits and vegetables that provide them naturally.
Vitamin C is essential for the formation of collagen. It also gives structure to bones, muscles, blood vessels, and cartilage. Vitamin C contributes in the maintenance of bones, teeth as well as the capillaries. This vitamin also aids in the healing of bone fractures, wounds and bruises, blood hemorrhages as well as bleeding gums. Vitamin C can be found in citrus fruits or citrus juices such as papaya, oranges, guava, or even honeydew. Broccoli, tomatoes, cabbage, potatoes, sweet peppers also contains an essential amount of vitamin C. Vitamin C is also existent in leafy green vegetables like the spinach.

Without an essential amount of vitamin C, there is a high possibility that there will be an increased tendency of getting bruises, bleeding gums. The bruises or bleeding will heal slower than usual. Without this vitamin, scurvy may develop as well. Scurvy's symptoms are anemia, tooth loss as well as bleeding under the skin.

Vitamin D promotes the development and maintenance of both the bones and teeth. Vitamin D also aids in the maintenance of healthy nerves and muscles. The sunlight provides abundant amount of vitamin D. Fortified milk, eggs and butter consist of vitamin D too.
A deficiency in vitamin D may cause changes in the bones of both children and adults.

Vitamin E actually protects the fats in our body from being destructed by the destructive oxygen fragments. It is also able to stabilize cell membranes as well as protects all tissues throughout the body. Vegetable oils consist an abundant amount of it.
A lack of it may contribute to the development of anemia in infants. Having a deficiency of this vitamin will also cause nerve damages in adults.
Vitamin K is able to aid the regulation of blood to avoid blood clotting. An abundant amount of it can be found in sunlight. Fortified milk, margarine, eggs as well as butter consist of this vitamin too.
A lack of it leads to abnormal blood clotting.

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Why Lose Weight? Here Is the Answer

Each year millions of people think about dieting to lose some weight only to have the thought stopped with the question, "Why Lose Weight?" After all, as most of us probably know, you torture yourself for 3 or 4 months to drop 15 or 20 pounds and before you know it the weight is back, plus a few extra pounds. So, naturally, the question of why lose weight wins out and we decide to stick with our current lifestyle of over indulging and manipulating the TV remote.

In general, the thought of the process of dieting overshadows the reason for weight loss. The thought of the miles of walking, the eating healthy, and in a lot of cases, the fasting to lose fat, blurs what should be our ultimate goal. That goal should not be to look good but to give us a healthy body. In a lot of cases, we may meet our weight loss goal and be happy with ourselves. The doubt jumps into our head when we don't maintain that goal. It then becomes, in our mind, the diet's fault. Thus comes the question, why lose weight, we're only going to gain it back again.

So, why is it important for us to drop a few pounds? Think about this. Every year, nearly 112 million people die due to being overweight. If you're an adult between 30 and 65 years of age, being 10 to 20 pounds overweight dramatically increases your risk serious illness or even of death. In general, people who are dramatically overweight are more likely to die from their unhealthy lifestyle than people of the same age living their lives at a healthy weight.

Coronary heart disease and heart attack can be directly linked to obesity. It's a fact that people who are overweight or obese suffer more heart attacks than those who are not overweight. High blood pressure and high cholesterol are also more prevalent in those who are overweight. We can also add diabetes to the list of health risks associated with obesity. Facts show that obesity is prevalent in over 80 percent of the people who suffer with diabetes. If you were compiling a list of health problems associated with obesity, you could also add cancer, sleep apnea, asthma, and even arthritis.

Taking into consideration the health risks mentioned above, the question of "Why lose weight?" should be answered. Instead of asking "Why lose weight" maybe the question should be "Why Can't I lose weight?". Keep in mind that anything worth having is worth working for. Our health is one of the most precious possessions we have. So, get back to eating healthy to lose the fat, and walking to firm the muscles, and most of all, make a pledge to keep the weight off. Set your goals beyond just meeting your weight loss goal. Make your goal to be to live healthy and maintain a good weight for a set period of time. Better yet, why not set it as a lifetime goal. That way, the question of "Why lose weight" never comes up again.

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MEAL PREP FOR FAT LOSS!

How to Be Fit All Year Long

As a fitness instructor, I often see major fluctuations in class attendance from month to month. In January, May, and September, my classes are packed. You know exactly what I mean. New Year's resolutions, pre-summer, and "kids back in school" all send us into a sudden fitness mania. We rush to the gym to pump some iron or to a group exercise class. We might even stand near the instructor, admiring our efforts in the mirror. Others hire a personal trainer.

 Then, almost out of nowhere, life interrupts.
The excuses are plentiful and often legit. Sadly, these almost impulsive decisions to become fit are rarely successful. The sense of failure that accompanies a short-lived resolution can send us on an unhealthy tailspin. The solution is to choose a fitness goal and stick to it. Easier said than done, right? Not really. A true fitness goal needs to be well-planned, honest, and supported. How you ask?:

1. Create a realistic SMART (specific, measurable, attainable/realistic, and timebound). For example, "I will lose 8 pounds by the end of four weeks, which will be August 8th, 2011, by improving my diet, reducing calories, and increasing physical activity." Write your goal down and tell family and friends about it. The key is to make yourself accountable for the goals you set.
2. Monitor your progress often. Keep a food journal and commit to weighing in on the same day each week. Don't be discouraged if the number isn't what you expected, but analyze your recent habits.
3. Recruit others to work out with you. Make sure that it's someone who is just as enthusiastic and committed as you are, don't let anyone sabotage your efforts.
4. Reward yourself for the baby steps. The reward shouldn't be detrimental to your goals! Stay away from any alcoholic, sweet, or high fat reward.

5. Run. There is NO better exercise than running. Sign up and train for a local race. Make sure you announce your intention to as many people as possible, including social networks (i.e. Facebook, Twitter). Healthy competition against others, or against yourself, will help you stay on track. You'll be hooked after your first race. Of course, if your joints disagree with running, choose a less high impact activity like swimming.


6. Join a fun fitness class that you enjoy. Zumba, Turbo Kick, and Masala Bhangra all offer fast and catchy beats. Find a qualified instructor (fitness certifications) and get hooked. Go consistently!
Whatever you decide, make it a long-lasting habit. The only way you'll progress is if you stick with it!
So, "congratulations, today is your day. You're off to great places, you're off and away!" Go for it!








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