Many seniors shy away from strength training because they think they are too old to work with weights. They might also dread the idea of going to a gym or think they have to use all sorts of complicated and expensive equipment in order to get results.
The good news is that working with light weights and resistance bands can give you real results in the comfort of your own home, without spending a lot of money on fancy equipment or an expensive gym membership.
The most important part of planning a workout or set of workouts is to consider your overall health. Common health issues affecting seniors include arthritis, osteoporosis, heart health issues, obesity, diabetes and more. Discuss your plans with your doctor to start doing strength training. They can give you safety tips and help set your fitness goals.
Once you have set your fitness goals, you can decide what exercises will help you reach those goals. For example, if you want to target your flabby arms or get six pack abs, research exercises that will help with this goal and which you will be able to do as a beginner.
Another important consideration is a good whole body workout versus focusing on trouble spots. Alternate exercises for arms, chest and shoulders, abs and legs, so that no one area gets too tired.
This is especially important if you have any joint issues due to arthritis. Strength training can support your joints and keep them mobile and flexible provided you do not overdo things.
Once you do your research, it will be time to create a few customised workouts to keep you interested and work the parts you wish to focus on. For example, bicep curls, chest presses and tricep kickbacks will all give you nicely sculpted arms and get rid of chicken wing arms with flab dangling down. Vary your routines to keep you motivated.
You can also vary your equipment and exercises for the same reason. Getting sick of your dumbbells? Try resistance bands instead. Add one or two exercises to each of your strength training sessions. Or alternate days, using weights one day, resistance bands the next.
Add light weights or resistance bands to your usual work out moves, such as sit ups, lunges or squats. The extra weight can add variety and intensity for faster results. Enjoy yoga or tai chi? Try some of your moves with resistance bands or wrist and ankle weights and see what a difference it can make to your fitness.
All of these are fast and easy ways to add strength training to your fitness routine. Remember, the best workout is the one you will stick to. Try a few curls, rows and kickbacks and you should soon see a whole new you.
If you are a woman reading this then you are probably quite familiar with the ups and downs that come with monthly hormone fluctuations. Sometimes these changes in our hormonal state can be very disruptive causing mood fluctuations and even mood disorders — like premenstrual dysphoric disorder.
If you are one of the millions of unlucky women who suffer from wild hormone imbalances you may want to look in your kitchen for some foods that can help you balance your hormones.
Here are the top 5 foods that help with hormonal balance in women.
Soy is a great source of protein along with other vitamins and nutrients. One of the nutrients that soy contains that will help you balance your hormones is phytoestrogens. These phytoestrogens can help women raise their estrogen levels. Redbook Magazine recommends that women going through menopause increase their consumption of soy to help their hormonal shift.
These little seeds give your body a great way to get more estrogen. Flax is a high fiber food, and popular health blogs report that it will help you feel full and keep you going for a long time during the day. In addition to the fiber and hormone balancing properties, flax is a great source of omega-3 fatty acids, which have been reported to help hormone synthesis.
This cold-water fish is good for the brain and a wonderful help to balancing hormones. This fish has great anti-inflammatory properties and according to Prevention magazine, it is full of omega-3 fatty acids.
Omega -3 fatty acids are responsible for counteracting all of the negative effects that the Omega-6 fatty acids have on the body. Having several sources of Omega-3 fatty acids in your diet will help you to reduce the oxidisation effects and inflammatory effects of high omega-6 fatty acids. Wild caught salmon is one of the highest sources of this highly beneficial fat. Nutritionists and dieticians recommend that you consume 1-2 servings a week to get your allotted serving of Omega-3 fatty acids.
This plant has been used for centuries as a way to manipulate women’s menstrual cycles. Chasteberry regulates progesterone levels in women. In some women, regular doses of chasteberry can even stop ovulation in the same way that progesterone based birth control tablets do.
For women who are low on progesterone, chasteberry can provide a boost in this hormone to regulate the menstrual cycle. According to Organic Authority chasteberry can help thicken the uterine lining by increasing progesterone levels and may be a first intervention alternative to fertility treatments.
Chasteberry is not recommended for anyone who is currently seeking medical treatment for hormone related conditions. Because of its natural ability to affect the body’s production of progesterone, it could interfere with your medical treatment.
Like soy, chickpeas are a natural source of phytoestrogen. Popular health blogs note that while phytoestrogen is not estrogen, the body does a good job at using these chemicals in place of the real hormone.
Not only do chickpeas have great hormone balancing abilities but they are also full of other nutrients that will help you lead a healthier life. Chickpeas have high protein and fiber and are often used as a meat alternative.
While these foods are all great at helping normalise hormone levels in women with problematic hormone cycles, it is important to note that it is still necessary to discuss any health concerns with a physician.
Many times supplements, like chasteberry, can interfere with traditional medications – like antibiotics. If you are trying to control your hormones through diet or supplementation, your physician should be aware of your at home efforts.
Having severe PMS and hormonal changes can be difficult to deal with. Making small modifications in the diet, and taking supplements like chasteberry could make all the difference in your overall wellbeing. Try them out and see if you notice a difference in your monthly cycles.