Staying Active In Old Age

Growing older shouldn’t mean growing inactive – even in old age it is very important to remain as active as physically possible. No matter what your age or current state of health, exercising is a necessary and important part of healthy aging and as long as you are not at a high risk for injury, most types of exercise will still be suitable for seniors, especially those who are younger and/or have been physically active for most of their lives. Even seniors with physical impairments can keep active in order to remain healthy and happy.

Being inactive can cause elders to lose ground in four areas that are fundamental for staying healthy and independent: strength, balance, flexibility, and endurance. Different exercises can help elderly citizens maintain and even restore a degree of functionality in these four key areas.

There are multiple types and categories of physical exercise, each with its own benefits:

Cardiovascular: as the name indicates, cardiovascular exercises are good for your heart – they get the blood pumping and increase your heart rate

Good examples of cardio exercise: swimming, walking, light cycling, hiking, golf, water aerobics

Strength Training: improving the conditions of your muscles and bones can make daily activities easier and keep you mobile longer

Good example of strength training: tai chi, yoga, pilates, stretching often

Balance Training: exercises in this category are particularly important for seniors are they can improve muscle strength and prevent falls; additionally, the healthier and more physically fit your body, the less severe the impact of a fall will be.

Good examples of balance training: resistance training with light weights, weight machines, resistance band stretches

Besides the commonly espoused benefits of exercise, recent studies show that seniors who remain active after the age of 70 are less likely to experience age-related declines in mental functioning. Many studies have shown a strong correlation between physical activity in old age and reduced mental impairment, but clearly it is important not just to be active but to remain active as we age.

Additionally, some studies have even shown that exercise can reverse some of the effects that aging has on the brain’s capacities by creating new brain cells – research is still underway in this area, but it is possible that exercising could improve mental abilities in seniors.

The benefits of exercising extend far beyond the well-documented medical and health improvements – exercising can improve your ability to keep up with younger family members and grandchildren and can keep you more active in your community by increasing your mobility and energy level. Whatever your reason for staying active as you age, actives seniors will see varied benefits that positively impact all aspects of their life.

As with all health related concerns, consult a doctor before beginning an exercise regimen as they will be better equipped to recommend fitness routines and exercises that will suit your needs.

How To Achieve A Healthy Bmi

Your body mass index, or as it is known in short BMI is a representation of your health based on your height and weight. Health professionals around the world use your BMI to determine whether someone is overweight or clinically obese. It is used as a simple method of working out whether someone’s weight is putting their health at risk. So just how do you calculate your BMI and how do you know what is considered ‘normal?’

You can find out what your BMI is by entering your weight and height into a BMI calculator, of which there are numerous on the Internet. Alternatively, if you don’t have access to the Internet you can simply visit your GP or local health centre where you’re body mass index can be calculated for you. So if you weigh 137 pounds and your height is 5”6 your BMI will be 22.1, which is within the normal range, meaning your body mass is healthy. A healthy body mass index should fall between 18.5 and 24.9; if yours is over 24.9 then you are considered to be overweight and a person whose body mass is under 18.5 is considered underweight.

Your body mass index is important to aspects of your health. For example if you are considered to be overweight then you are at a greater risk of developing serious illnesses such as heart disease, diabetes, having a stroke and developing certain cancers.

It is however important to keep in mind that the results of your BMI is only one representation of your measure of health. There are many other factors that play an important role in your health and having a healthy BMI doesn’t mean your body is in perfect health. Sometimes it can underestimate body fat in older people and those who have lost muscle fat. In other cases it can sometimes overestimate body fat in athletes and those who have a muscular build. In most cases however you should take it as a good estimate of your weight, so what do you do if you fall into the under or overweight categories? It is important that if you are currently in these categories that you try and get your body mass index into what is classed as ‘normal.’

Losing or gaining weight should be done in a healthy manner. You should start by manipulating the BMI calculator in order to find out how much weight you need to lose or gain. You need to work out where you are currently with your health and where you want to be. Once you are at this stage you can let in some outside help to change your diet, fitness regime and overall health.

You need a good weight management program that creates a diet plan to suit your taste, an exercise plan that targets your trouble areas and a lifestyle plan that will help you with your weight problem. For example you may be advised that the best diet for you is the low GI diet, which helps you achieve faster weight loss and reduces the chance of re-gaining the weight; it does this by decreasing your body fat not muscle or water mass, it increases satiety and reduces hunger pangs.

As well as being advised on the correct diet you will be advised on the right exercise plan. Some great examples of this are high-paced walking, moderate swimming and cycling.

There is plenty of help available when it comes to reducing your body mass index through the right diet and exercise; all you have to do is make sure that you choose the right plan for your situation. So don’t go it alone, take advantage of the help that is available to you and get a healthy BMI now!

Solutions for Drug Abuse Create Hope

Maintain Hope, There Are Solutions for Addiction

As the family member of close friend of someone who is addicted to drugs and/or alcohol, it can be so easy to lose all faith in your loved one as addiction runs its’ toll. Drug addicts and alcoholics can cause those close to them tremendous pain, stress and heartache with their actions. There’s a few important things to remember as the family member of an addict:

Addiction is a disease.
Addicts don’t continuously abuse drugs and alcohol as a personal attack.
Getting drunk or high is always the most important thing in an addict’s life.
You can only offer so much help before the only option is to cut contact with an addict.
There are more solutions for drug abuse than there have ever been.

First, addiction is a disease that completely controls a person’s every action, emotion and behavior. Addictions changes the way an addicts’ brain functions. Chemical imbalances for an addict to obtain a high by any means necessary. Similar to a cold being treated by a family doctor; there are times when addiction can only be addressed by a medical professional. There are drug treatment specialists everywhere these days. Do some research locally and you are sure to find someone who can offer hope.

Don’t Blame Yourself

It’s very easy to blame yourself or things you’ve done or haven’t done in the past for your family member’s addiction, but don’t do it. The truth about addiction is that it can effect anyone at any time, and there is nothing that we can do about it. Of course, as family members we can be there to offer help, love and support; however, there comes a time in most cases of addiction where loved ones have to back off, cut contact and allow the person struggling with addiction to make a choice to change on their own. An addict will only get clean and sober when they are fully committed to doing so.

As hard as family members and close friends try, there are times when only professional drug and alcohol treatment will be able to stop the spiral of addiction.