Almost everyone knows the sort of problems we face when aging – slower metabolism, bone loss and stiffness in joints, muscle loss, balance problems, less endurance and heart and lung problems. We all want a quick fix to aging, such as injections and facelifts or a pill we can take to halt or reduce the aging process. But, in reality, regular exercise is the only thing we can do for ourselves that will increase our overall health and well-being.

Exercise can help us maintain the ability to do things we love and to accomplish everyday tasks that we need to do rather than depending on someone else. Even if you’re a very out of shape senior citizen, there are simple exercises you can do that will make you feel better and enjoy your life.

Stretching is simple to do (you can even stretch while sitting) and can make remarkable strides in improving your joints and muscles. You can find online stretching exercises, choose from the many television shows that promote exercising or get a book from the library or bookstore. You’ll want to be sure to choose exercises that stretch your back, arms, calves, thighs, stomach and chest – but don’t overdo it. Stretch for 5 to 20 minutes per day or whatever you feel up to.

Any activity that increases your endurance is great for senior citizens. Those exercises might include gardening, biking, swimming or simply walking the dog. Try to increase your breathing and heart rate, but don’t exercise so strenuously that you lose your ability to talk. Take it easy and you’ll benefit more than you realize.

Strength exercises are very important to engage in as you age. The more you can strengthen your muscles, the better able you’ll be to increase your metabolism (maintain a normal weight) and keep your blood sugar at normal levels. Strength exercises can be in the form of machines at a gym or fitness center – or, you can even use items around the house, such as books and cans of food.

Exercises designed to strengthen your back should be an important part of your exercise program. Back pain can be excruciating and life-changing and is common in senior citizens. Ask your doctor for a list of exercises you can do to strengthen back muscles or research on your own to find some that are right for you.

One of the worst maladies that can affect senior citizens is balance problems. Aging can cause loss of balance, but so can certain medications. There are exercises to specifically build your leg muscles and increase your perception of balance so that you’re less likely to fall. Keep in mind that in the United States, hospitals admit over 400,000 people per year for broken hips – and most are senior citizens.

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Similar to NASA technology that monitors astronauts in space, the device’s integrated accelerometer monitors the intensity and duration of movements, tracks steps taken and distance traveled, and calculates calories burned even during activities that do not require walking. The sensor fits into the included wristband while you sleep and tracks tiny tremors in the wrist to determine how long it took you to fall asleep, how often you woke up, and how long you were actually asleep, not just lying in bed. When the device is within 15′ of the charging station, it automatically uploads information to the manufacturer’s website, where your readings are displayed on timelines and graphs. Includes Windows and Mac compatible software for uploading readings to the website. Operates for 10 days after a 1 1/2-hour charge.

You can wear the Fitbit on your waist, in your pocket or on undergarments. At night, you can wear the Fitbit clipped to the included wristband in order to track your sleep. Anytime you walk by the included wireless base station, data from your Fitbit is silently uploaded in the background to Fitbit website.

Multiple devices can coexist in the same household and can sync to the same base station or multiple base stations. In your house, at a minimum, you will only need to hook up one base station to a computer. Each Fitbit has a unique id, so that data will upload automatically to the proper person’s account. This versatile wellness monitor sells for about $100US.

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First and foremost, it is important for anyone practicing yoga to have a good mat. Mats come in all shapes and sizes, so you have many choices when making a purchase. Look for a mat that is large enough for you when you are sitting. The mat should be dense, but not to the point where you sink in or wobble while doing your poses. Mats that are lined with non-slide material are your safest bet, as they will protect you even when you are doing more complicated poses. However, make sure that it is washable and many can be cleaned in the machine washer. Remember, yoga is exercise, so wash your mat every few sessions to prevent the spread of bacteria and other germs.

You will also find that there are a number of things that you can buy and use in your daily sessions to correct your posture. Blocks made especially for yoga students are available in most stores. Made of dense foam, they can be used to help learn specific positions. These are light and strong so that you can easily take them to and from your class. Bolsters can also be used for the same purpose, and although they are heavier, they more easily conform to the shape you need.

Next, you may consider purchasing a bag to carry your equipment. You will find that mats are large and difficult to carry, but there are easily able to be carried when you get some special yoga bags. Again, remember to find a material that is not only durable, but also washable, so that you can prevent the spread of germs.

More advanced yoga students may wish to consider other props to help with stretching and correcting postures. You can also get a yoga sling and hang it from the ceiling. This will help you to do some of the inverted positions. Yoga ropes also come in handy here, and sets of ropes can be mounted to your walls and ceilings to help your posture and flexibility. If you think that they sound overwhelming like your moving too fast, you can also get some sandbags with handles. These can be used to create a bigger stretch when you are doing certain poses.

You will want to purchase some books and videos on yoga so that you can continue to learn the art of yoga when you aren’t in class or if you just want to learn more about yoga in general. When it comes to learning new poses you will find that it is easier if you have a coach or instructor to help and show you the correct way to do the poses. You can also watch videos and read books to help with your performance, and they also make great gifts for any yoga student.

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GOOD FOR MUSCLE TONE
Rebounding improves muscle tone by engaging every major muscle group in the body. Rebounders need to maintain balance and coordination while bouncing on a small trampoline. This engages more muscle groups, especially those int he calves, thighs, abdomen and arms, than regular treadmill running.

GOOD FOR THE JOINTS
Unlike treadmill runners, rebounders avoid stress injuries such a shin splints. Decreased stress on ligaments and joints means that rebounders enjoy longer workouts, exercise at higher intensities, and reap the benefits of physical activity.

As a zero-impact activity, rebounding is ideal for people of all levels of ability. People in rehabilitation programs and those of advanced age may also benefit from rebounding. Regaining physical strength and stamina through the gentle movements of rebounding is a great way to start exercising again.

GOOD FOR TRIMMING
Rebounding will help to tone your hips, waist, arms and legs. Intense rebounders will feel weightless as they get more air time and trim their waistlines.

GOOD FOR TRAVELING
A tiny tip about space: you don’t need much of it to be able to rebound at home; most small trampolines are only 40 inches in diameter and some can even be folded, packed up and taken wherever you go.

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Take Artichoke Leaf Extract
This supplement increases the formation and flow of bile and protects the liver cells from damage. Aim for between 320 and 640 milligrams.

Twist Each Day
Sit near the edge of a chair, feet flat on the floor directly under your knees. Cup each shoulder with the corresponding hand, resting thumbs in the back and fingers in the front. Raise elbows to shoulder height, inhale through your nose and exhale through your mouth as you turn your torso, head and arms to the left, inhale to come back to center, and exhale as you turn to the right. Continue at an even pace for one to three minutes. Repeat three times daily.

Breathe for Two Minutes Every Morning
Just a couple of quiet minutes is all the time you need to cleanse your mind. Start this habit as soon as you wake up since you’re already relaxed. Sit comfortably, close your eyes or focus on an object (whatever quiets your mental noise best), and breathe deeply and evenly. If you start “thinking”, notice your thoughts, tell yourself you’ll get back to them and bring your attention to your inhales and exhales.

Fill Up on Detoxifying Foods
Sulfur-rich vegetables (like broccoli and onion) support the liver’s detox enzymes, fiber-rich foods (such as lentils and fruit) help eliminate toxins and lean protein (like wild salmon, organic chicken and tofu) is rich in amino acids, which prepare toxins for elimination. A dash of spices at every meal (such as curry and cinnamon) boosts metabolism – a surefire way to help your body rid itself of toxins rapidly.

Dry Brush Your Skin
Before you get into a warm shower every morning “brush” your body using a natural bristle brush in light circles and upward strokes on your feet, legs, belly and arms. This stimulates your skin and lymphatic system – two of the most important detoxifying organs in the body. For a video check out:

The Best Detox Teas
For a basic detox drink, drink one to three cups daily of organic decaffeinated green tea (the liver’s detox enzymes are stimulated by the EGCG). Try Celestial Seasonings Detox A.M. Wellness Tea, Yogi Tea Peach DeTox or Traditional Medicinals EveryDay Detox.

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Symptoms of stress that we commonly experience include poor sleep, sugar and starch cravings, caffeine dependence, poor concentration, low energy and difficulty increasing our fitness level even when we exercise.

Fortunately, simple dietary and lifestyle changes that reduce the symptoms of stress can easily be incorporated into a long-term health plan. We can begin by modifying our diet.

Follow a Whole Food Diet
It’s important to eat five to ten fruits and vegetables a day. We derive a vast array of antioxidants and phytonutrients from fruits and vegetables that we can’t get from any other food source. These antioxidants help fight free radicals that can contribute to the formation of cancer and disease. Consume fruits and vegetables raw or juiced.

Choose Anti-inflammatory Foods
Studies show that diet plays a role in maintaining normal cellular activities that can reduce chronic inflammation associated with arthritis and cancer. Eating the right types of fats, proteins, and carbohydrates can reduce inflammation.

Fats
Plant sourced omega-3 essential fatty acids are found in walnuts, whole flaxseed, pumpkin seeds, hemp and chlorella. Other healthy choices include olive oil, grapeseed oil and walnut oil.

Proteins
Choose nuts, hemp, chlorella and legumes such as yellow peas and seeds. Eliminate red meat intake as it may trigger inflammation.

Carbohydrates
These should come from whole grains, fruits, vegetables, cereals, hemp, flax, brown rice and maca. Choose 100 percent whole grain products. They’re a good source of fibre and will help reduce inflammation.

Create a More Alkaline Environment
When we consume acidic forming foods, toxins are produced in the body. Toxins lead to premature aging through cell degeneration. Highly refined and processed foods produce toxins that have a negative impact on the body’s pH balance.

Choose raw, unprocessed, whole foods that are rich in chlorophyll to create a more alkaline environment. Chlorella contains almost 70 percent protein yet is highly alkalizing so it is a great protein-rich pH booster. Leafy green vegetables, lentils, beans and seeds are excellent sources of alkalizing protein.

Get Active
Exercise promotes vitality and youthful energy. Incorporate some exercise into your busy day. Cycle to work, walk on your lunch break, take the stairs, contract your stomach muscles while sitting at your desk. A great way to relieve stress is to incorporate some form of physical activity in your day.

Simple diet and lifestyle changes can reduce stress and improve your overall health picture.

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 Our skin can eliminate up to two pounds of body waste and acids a day as part of the detoxification process.  It is the body’s largest organ but is the last to receive nutrients and the first to show signs of problems.  Because of the amount of surface our skin covers, dry skin brushing can have some amazing results.

 Since our body is always creating new skin cells and is always shedding the old ones, the surface of our skin can get rough and dry.  Often bacteria is trapped which doesn’t allow for our skin to renew itself.  Dry skin brushing can remove old skin and give a healthy glow making our skin look younger.

 Many women suffer from cellulite, especially on the thighs and buttocks.  Cellulite is caused by the improper elimination of waste products and dry skin brushing can help to stimulate the lymph system which in turn will help eliminate cellulite.  It won’t happen overnight but if you practice dry skin brushing on a regular basis you will see a noticeable difference in a few months.

 Take five minutes a day before you take a shower or bath and brush your way to smooth and younger looking skin.

 How to Do Skin Brushing:

• Buy a natural, not synthetic, bristle brush, since it does not scratch the surface of your skin.
• Buy a brush with a long handle, so that you’re able to get to the areas of your body that are not easy to reach, when doing your own skin brushing.
• Skin brush, before showering or bathing, at least once per day, and twice, if possible.
• Do not wet your skin, since it will not have the same effect, because this stretches your skin.
• Do lighter strokes over and around your breasts, but do not brush the nipples.
• Brush each part of your body several times vigorously, completely brushing your whole body.
• Brush the soles of your feet first, because the nerve endings there affect your whole body, next brush your ankles, calves, and thighs, then brush across your stomach and your buttocks and lastly brush your hands to your arms.
• Always brush towards the heart.
• Do circular counter-clockwise strokes on your abdomen.
• After, take a warm bath or shower, which should always be followed by a cool rinse at the end to invigorate blood circulation and stimulate surface warmth.
• Wash your brush every few weeks in water and allow it dry.

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If you have been sitting too much on the couch watching TV or at your computer then your muscles have been losing muscle strength. So before you get started on an intense exercise regime, you need to rebuild your muscles.

Start by walking for thirty days, every day for 30 minutes. You can do the full 30 minutes all at once or break it up into 10 minute increments. If you do this you will see a difference and then you can go onto adding strength building.

You will not want to start going full tilt at strength training after the 30 days either. Just add this to your exercise plan every other day for the next 30 days. You might want to try Pilates to work out your core muscles or get down on your yoga mat and do some crunches to work on your abs. Then, the next 30 days you will want to start weight lifting for your arms, shoulders and chest.

After this you are ready for heavy duty aerobics, kick boxing or another vigorous form of exercise that you like. You will be more successful with this program because you have set yourself up to win. Now, go put on those walking shoes!

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Doing any kind of exercise will also help with your engery levels and will improve your mood. Moderate exercise, even just a brisk 10-minute walk will increases your energy and improve your mood. More vigorous exercise has the primary effect of reducing tension. Although you may actually experience an energy dip immediately afterward (you’re tired from your workout), however one to two hours later you’ll have an energy resurgence that’s a direct result of that workout. So, get up and move!

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Sculpt your body slim with the Winsor Pilates System. Winsor Pilates is a powerful total body sculpting system for losing weight, sculpting lean long muscles and reshaping your body from head to toe. Developed by Mari Winsor, she has taken the proven Pilates moves to to a whole new level using her exclusive dynamic sequencing technique. The result is a sleeker, more sculpted body in just minutes a day.

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