Leading a healthy lifestyle is important in preventing back pain and injury. Some key practices are having good posture while sitting and standing, exercising on a regular basis, utilizing proper lifting techniques, maintaining a healthy weight, and avoiding smoking as nicotine can weaken your spine. Following these steps will help keep your spine in line and help you stay on a path to good physical fitness.
Tired of eating plain veggies? Look for new ways to increase your vegetable intake. Try adding finely chopped, shredded or pureed vegetables to any recipe. Vegetables such as broccoli, tomatoes, onions and mushrooms make tasty additions. They can be added to casseroles, rice dishes, sauces, omelets, soups and pasta.
Got yogurt? Lactobacillus acidophilus bacteria, found in most yogurts containing active yogurt cultures, have been linked to health benefits in some studies. These benefits include improved resistance to infection. Yogurt is also an excellent source of protein and calcium.
Choose plain low-fat cultured yogurt mixed with fresh fruit for a snack or a dessert.
Do you think that age 65 is too old to be lifting weights? Not true!
Weight training is one of the secrets of aging gracefully. Weight lifting can help you reduce your risk of falling, improve your balance and coordination, increase everyday functioning and help maintain a healthy weight. These benefits don’t require heavy lifting. Use weights that are light enough so that you can do about 10-15 repetitions of an exercise for each muscle group. Aim to do muscle-strengthening activities on two or more days of the week. If you are not sure what to do, ask a qualified fitness trainer.
Do you enjoy hitting the dance floor? According to our fitness experts, dancing can burn some fun calories! For a 150-pound person, ballroom-style dancing can burn about 225 calories per hour, and faster dancing can burn about 325 calories per hour. Whichever style you like, dancing is good exercise!
Have you considered giving yoga a try? Our fitness experts say it's a gentle way to tone, increase flexibility and improve circulation. Yoga can also help you with body awareness, breathing and stress. Check out a class at your local fitness or wellness center. There are several types of yoga. They require various levels of skill and physical conditioning. Speak to the instructor to make sure that the class you pick is right for you.
Eating a variety of fruits and vegetables is good for your health. It helps to sample new ones regularly to see which you like the best. To get started, purchase at least one fruit or vegetable this week that you've never had before. Suggestions include star fruit, radicchio, papaya, persimmon, arugula, endive, bok choy, snow peas or prickly pear. You may not like the first one you try, but eventually you will find some winners.
Please pass the cruciferous vegetables. This vegetable family includes kale, cauliflower, broccoli, and brussels sprouts. You might already be familiar with their ability to fight cancer. But cruciferous veggies, as well as dark-green leafy and deep-yellow orange vegetables, may also have a protective role with other diseases, such as cataracts, heart disease and stroke. Try to include this group of vegetables in your diet at least two to three times per week. They are best when raw or lightly cooked.
There has been debate about whether multiple sets (2-4) of a strength-training exercise produce more strength gains than doing only one set. According to the American College of Sports Medicine, more sets are better. However, if time tends to be an issue, completing even one set can be beneficial, especially if you choose a weight that causes you to reach muscular failure—the point at which you cannot perform any additional repetitions with proper form. So, the bottom line is that both quantity and quality will produce the best results from your strength training.
Did you know that low-sodium soy sauce might still contain more than
500 milligrams of sodium per tablespoon? That's one-third of the recommended daily intake for many people. Remember—a reduced-sodium food, while often better than the original, is not always a low-sodium food.