The Importance of Fitness Over 50
Got Life? Get Exercise!
Ladies, if you are grimacing at this motto, I encourage you to read on! Exercise IS the fountain of youth!
Being healthy goes beyond the “feel good” aspects of working out yet so many women remain skeptical about starting an exercise program.
Have you ever used any of these excuses; “I don’t want to bulk up”, I’m too tired”, “too busy” , “I don’t have time” “it doesn’t really matter anymore” , “I’m too old” or “it’s too late in my life for change.” None of these EXCUSES are valid. Besides the added benefit of weight loss and toning, exercise can and will make you more youthful, agile, provide clearer thinking and make a profound difference to your life!
Why Should I Bother Exercising?
Research states there are many reasons to begin a workout regimen. Individuals who exercise on a regular basis benefit from the following:
• Decreased Risk for Type 2 Diabetes
• Decreased Risk for Osteoporosis
• Decreased Risk for Heart Disease
• Less Likely to Develop Certain Cancers
• Have Positive changes in Blood Lipid Profile
When an individual works out on a regular, consistent basis, they generally:
• Maintain a Healthy Weight
• Increase Metabolism
• Improve Cardiovascular Health
• Effectively Control Arthritic Pain and Swelling
• Maintain Muscle Mass, Which We Lose As We Age
• Continue to perform day to day “function training” i.e. pushing a cart or carrying groceries, even as we age.
• Improved Self Esteem
• Empowerment
• Experience overall feeling of “wellbeing” and feeling healthy
• And more!
Who Should Exercise?
You should!! Just pick an activity you enjoy!
• Walking (even in the mall counts)
• Hula hooping
• Hip Hop
• Bicycling
• Ballroom dancing
• Ballet
• Kick Boxing
• Softball
• Running
• Strength training
• Yoga
• Pilates
• Even gardening counts! Just move your body!!!
How Much Exercise Do I Need?
Exercise is very specific to each woman’s goals. Generally speaking, one should have 30 minutes accumulative of moderate activity, on most days.
Moderate activity is defined by cardiovascular activity which raises your heart rate, without leaving you breathless. So for you ladies who are “too busy,” I challenge you to find 3 - 10 minute segments in your day! For example, 10 minutes on your lunch hour and a walk after dinner would suffice! For those of you who exercise to a higher intensity, you will achieve even greater health benefits! For optimum health results, one should include cardio, strength training and stretching to your workout program.
The Key to Exercising SuccessConsistency and commitment is all you need to be successful! Plan your activities. Schedule exercising into your daily planner just like you do for your hair or dental appointment. Stick to it!!!Push though the first few sessions and you will soon be another woman hooked on that “feel good” feeling, only exercise can give! The “negative attitude” towards exercise will be a thing of the past!
So, isn’t it time to get started! The healthier, happier more confident you, awaits!
To your health!
Jennifer Ettinger
Fitness Shoes for a Healthier You?
Shoes have come a long way! Claims are from correcting posture, creating acupressure, healing and massaging feet, tightening abs, firming your butt to toning thighs!
Of the many that are on the marketplace, I have found that Fit Flops™ and Spring Boost have made a difference to my posture. I purchased them to use as a “tool” towards my quest for a healthier and fitter me.
Spring Boost shoes come with interchangeable insoles of various degrees of “dorsiflexion” which increases your lower body flexibility and range of motion. They are endorsed by Strength and Conditioning coaches from Costal Carolina University and The San Antonio Spurs. www.springboost.com
Fit Flops™ was created by two professionals from Britain ’s Centre for Human Performance. They wanted to create a ‘flip flop’ which would absorb shock and lessen the strain on the joints. It has a build-in “wobble board” that claims to activate your muscles.
www.bathandbodyworks.com or www.bliss.com
These are great examples of shoes that may assist in improving your posture or correct the positioning of the foot. They do not take the place of working out, but can simply be an “add on” toward achieving optimum health benefits!
Other companies that offer “fitness shoes” include” Kaboodle, MBT and Sketcher’s.
From Fatigued to Fabulous
Having had CFS many years ago, I have gone from being bed-ridden (see my story) to owning a women’s lifestyle company! If I can do it - so can YOU!
Here are a few tips to break out of hibernation and embrace the warmer weather climate and activities with open arms!
1. Drink your H20! Fatigue is a sign of dehydration, so drink up! According the Mayo clinic, your weight divided by 2 = your suggested ounces for the day!
2. Not only will your skin look amazing, you will have so much energy from being properly hydrated!!
3. Watch the caffeine & sugar in your sodas and coffee drinks! This will provide a false high that will leave you craving more once you CRASH!
4. Check your iron intake with your doctor. Signs of an iron deficiency are fatigue, cracked lips, a cold body and poor memory.
5. Sleep Survey - how is the quality of your sleep these days? Make sure your room is dark and quiet for a sound slumber!
6. You need your B-vitamins (check with your doctor)! You need adequate B intake for a healthy metabolism!
7. Put out the cigarette! Smokers can feel tired due to the lack of oxygen in their bloodstream.
8. Talk with your Doctor to rule out thyroid, CFS, depression, etc.
9. Enjoy a carb snack during your menstrual cycle to combat the tiredness, caused by hormonal drop.
In Good Health,
Detox Towards a More Beautiful You!
The average American is exposed to over 500 toxins a DAY from the following!:
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Food: From processed foods, to pesticides on fruit and veggies.
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Water: Some tap water has been tested containing “over the counter” medications. Bottled water is not regulated as strictly as tap and there is a concern about plastic bottles.
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Environment: Cigarette smoke, pollution, and house hold cleaners all affect our bodies.
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Personal Products: Toothpaste, perfumes, and cosmetics are some examples.
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Stress: Kills the ”good” bacteria in your intestines which aids in keeping your system strong.
Our liver serves many purposes from metabolizing fat to detoxing our bodies. Our systems can “overload” with toxins, which can be too hard for the body to handle.
Some signs can be:
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Dry Hair
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Dark Circles
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Bloating after eating
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“Foggy” thinking
What is a woman to do to get her beauty back? Simply increase the intake of the following:
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Dark Leafy Greens, such as spinach, kale and chard. The chlorophyll aids in flushing out excess water weight. Lifestyle tip: Simply switch from iceberg to a dark leaf lettuce!
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Green Tea contains catechins, which speed up the liver activity and is full of antioxidants. Lifestyle Tip: Replace a cup of java for the goodness of green tea!
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Lemon pulp contains the antioxidant ‘d-limonene’ which enhances toxins to be flushed out of your system. Lifestyle Tip: Replace a soda with a water with lemon.
*For informational purposes only. Consult with your doctor for diagnoses.
By: Jennifer Ettinger, Founder of Fit Your Style Inc.
What is an aerobic exercise?
Aerobic means oxygen. Your muscles are working in an oxygen rich state. After 12 minutes it causes your body to produce FAT-burning enzymes.
An easy way to measure if your training is too hard/fast is a simple talk test. If you can’t carry on a conversation without huffing and puffing for breath you need to slow down. If you can carry on a conversation without stopping every now and then for a breath then you need to go a little faster. You have to be doing some work. Your heart rate and your breathing needs to be elevated.
Examples: walking/running, cycling, rowing, stair climbing, dancing.
What is anaerobic exercise?
Anaerobic means lack of oxygen. Your muscles are working in an oxygen deprived state. This causes your body to produce sugar-burning enzymes. You are expending energy faster than your body can replace it by metabolizing oxygen.
An anaerobic exercise is any activity that fails to meet the above 4 requirements. An aerobic activity can become anaerobic if the heart rate is elevated above the training zone for a long period of time. Any start/stop activities would qualify.
Examples: tennis, football, sprinting, skiing, weight training.
What things should I know before starting a training program?
A person beginning a training program needs to realize a few things before they begin. First, changes don’t happen overnight. You have to think about where you want to be a year or two from now and slowly achieve minor goals. Putting on muscle, or taking off FAT should be done slowly and correctly for best results. Second, if you want to become more healthy you’ll probably need to alter your lifestyle for your lifetime.
Many people take up aerobics or weight training, lose/gain a few pounds and quit. Months later they’re back where they were. Third, you need to be informed. There are plenty of books and magazines to help get you started. Ask a lot of questions and experiment with different exercises and/or activities. Last, not everyone has the genetics to have 20″ arms or to run a sub 4 minute mile. Don’t get discouraged about what you don’t have. Improve on what you do have.
What’s a warm-up and cool-down?
A warm-up is an activity that gets your muscles “warmed up”. Usually a 5 minute bike ride at a steady comfortable pace, or a brisk 5 minute walk, is enough. Most people like to go until they “break a sweat”. A cool-down is just the opposite. You want to gradually slow the body down. This is usually done by biking/walking at a fairly fast pace and gradually slowing down over a few minutes. Stretching also makes up a part of the cool down.
How often should I work out?
General summation of guidelines based on the American College of Sports Medicine for exercise program design.*
An average person should work out 4-6 times per week for cardiovascular, and 2-3 times per week for full-body strength training.
What is aerobic exercise?
The American College of Sports Medicine (ACSM) defines aerobic exercise as “any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.” It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest. The important idea behind aerobic exercise today, is to get up and get moving!! There are more activities than ever to choose from, whether it is a new activity or an old one. Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.
