Exercise is the last thing you want to do this b-r-r-r season. Youd much rather be wrapped up in a double duvet watching reruns and drinking hot tea. Well, who says you cant exercise sitting in your couch? Ever heard of bend and stretch? Thats right, theres no excuse for not moving. Doing 20 repeats of bend and stretch 3-4
Stretching is an exercise you can do in the house. times a day, with rhythmic breathing in and out, will: tone and firm your whole body; increase your blood flow; increase your heart rate; oxygenate your body; improve your flexibility, and raise your feel-good hormone, serotonin. Your family might like you better too.
So now you feel better about yourself, get off that couch! Move! Exercise is good for both your physical health and mental health. It helps rid your mind of stress, which lowers your immunity, causing you to succumb to the various illnesses of the season. Even if you did catch that cold, it will not prostrate you because your general health is good. At the first sign of a sore throat, gargle with 1 teaspoon of salt dissolved in a cup of warm water four times a day. Drink plenty of very warm fluids, which soothe the inflamed mucous membranes lining your nose and throat. The warm fluids also relieve nasal congestion and prevent dehydration. Take 1000 mg. of Vitamin C daily and take Echinacea, a folk medicine used for centuries to treat the common cold and a host of other illnesses. What sort of exercise will suit you? Whatever you feel comfortable with. Walking is one of an older, physically-challenged lady walking her dog. Lexington Avenue, NYC. the best, and a good place to start. Join a walking group or have a friend walk with you for motivation.
Wear comfortable clothes and good walking shoes to minimise impacting your spine with each step. Make your walk a few blocks long and fairly brisk to give yourself a light workout. Your heart will thank you for it. The average adult walking speed is about 5 km. per hour. A little sweat is fine. Dont forget your water bottle. Isnt it great to feel alive? Walking is great in your weight loss program too.
Cycling is a great exercise too, though winter isnt the best time to go cycling
Daisy, Daisy...a bicycle built for two outdoors. There is the indoor alternative of a stationary bicycle at home or in the gym. You could get a good cardio-workout with a bicycle if you have a clean bill of coronary health.
I see a lot of seniors in the gym. They look wonderful, agile, healthy, smiling. They are here for the exercise programs and their fitness is a beauty to behold. Even the not so steady are turning up for their own programs, helped along by their aides or relatives. Anyone for line-dancing?
They also turn up at Senior Centers around the city. Their gyms run exercise programs for the 50s and above, who also come for the social aspect of the visit. Now, seniors in their 50s would hardly call themselves seniors, not with their flexibility that would put some overweight teens to shame. Who needs expensive equipment? Walking, tai chi, aerobic exercises senior gyms are a wonder nowadays at providing programs to keep our seniors healthy and at home. Saves taxpayers a bundle!
Swimming is a great cardio-workout. No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout (Womens Health Magazine). This is a prime exercise for getting rid of body fat and sculpting your body. Because water is 800 times denser than air swimming is a mini-resistance to your entire body arms, hips, shoulders, glutes. It builds lean muscle, which raises your metabolism.
Protect your skin from the sun with a good sunblock like All Terrain KidSport SPF 30 Natural Sunscreen. It comes in a spray, is waterproof for up to 80 minutes in the water. It goes on clear, so you dont get the white deathmask of some other sunscreens. It is oxybenzone- free. The downside is, it is oily, so dont get it on your clothes.
Take care, to shower off the chlorine from your skin. I find Aveeno Body Wash really lovely to use. And ladies, dont forget the Aveeno moisturiser and body lotion, and be kind to your hair with a good shampoo and conditioner. One made with Emu Oil works beautifully. Emu oil is pure and natural, with no lauryl sulfate, laureth sulfate or parabens, no artificial color or scent, and is absorbed easily into the hair shaft for that clean, silky shine. Swimming is something you can do your entire life. Habitual swimmers are found to be up to 20 years younger than their biological age. Sports medicine research revealed that a swimmers blood pressure, cholesterol levels, cardiovascular performance, central nervous system, and cognitive functioning are all comparable to someone far younger.
Here are 3 free pools out of several scattered throughout New York City that are well-maintained and open from beginning of summer till Labour Day:
1) Dry Dock 408 E. 10th St. bet. Ave. C & D.
2) Hamilton Fish Recreation Center 128 Pitt St. bet. Stanton and Houston.
3) Tompkins Square Mini Pool 500 E. 9th St. For kids at least 38 tall and 6 years of age. Free lifeguard.
Running: going steadily by springing steps so that both feet leave the ground for an instant in each step (Merriam Webster dictionary). In walking, one foot is on the ground at all times. Jogging is slow running and sprinting is fast running.
Running has become an exercise and a competitive sport since man first stood up on two
three joggers along Fifth Avenue/Central Park on a sunny winter morning.
Legs about 6 million years ago. As an exercise, it is more demanding on a body than walking. Ones joints wear out sooner, and muscles and tendons are stretched to aching point. Not everybody is designed to run, and a runner needs to start small and build up endurance and strength.
Wear running shoes designed to absorb the pounding your spine would be subjected to if you wore unsuitable shoes. There are many brands of running shoes, like Nike or Adidas, that you should check out if you are a serious runner.
As an exercise and sport, running can be addictive,and there are great health benefits to running. Studies show that people who run long distances every week have a lower triglyceride level, a higher HDL, and a far less risk of heart disease than those who dont. Again, it is essential to get a clean bill of health from your doctor before doing any high impact sport like running.
As with any other exercise, do keep out of the hot noon sun without protection or you could harm your skins health. Cover exposed skin with a good sunscreen. All exercises are good for keeping you in shape physically and emotionally, and there is a plethora to choose from depending on your preferences. Time and a little money invested in your interests now will save you larger amounts in health care later. Did I mention the beauty benefits of exercise?