DESIGNING A HEALTHY DIET FOR THE NEW YEAR

Every year, millions of Americans make New Year’s resolutions. The majority of these resolutions focus on diet in attempts to lose weight and be healthier. A new year is the perfect time to jumpstart a healthy diet to make the changes you want to see for yourself throughout the year. However, research shows 80 percent of resolutions fail by February. Many people strive for unrealistic goals, which ultimately set them up for failure.

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EXERCISE HAS BENEFICIAL EFFECTS ON THE BRAIN

While exercise has long been known for its positive effects on physical health and its ability to heighten energy and help manage chronic health problems such as diabetes, hypertension and high cholesterol, exercise is now being lauded for its beneficial effects on the brain.   These benefits touch almost every aspect of life. Exercise helps sharpen short-term memory and improve long-term memory. This happens because exercise can reduce insulin resistance and inflammation and stimulate….

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GETTING STARTED AND STICKING WITH IT

As we kick off 2018, you may be thinking about resolutions pertaining to your health and fitness. It’s easy to determine some ways to improve your physical, mental and emotional well-being. However, it’s not always as simple to stay motivated and make the new commitments part of your lifestyle. Now is the perfect time to set goals, whether it be for the number of days you intend to work out each week, how many steps you want to take each day or healthy meals you want to prepare for your family.

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extra exercise in your daily schedule: Walk to the grocery or park a block away, increase the intensity of your activity when cleaning your home or get down on the floor and play with your grandkids.


If you’re overweight, begin slowly and build up to 150 minutes of moderate-intensity exercise weekly. Weight loss occurs with 60 to 90 minutes of exercise daily, but you must begin at a lower level if you’re just starting out. Work up to this hourly goal.


If illness takes you away from your exercise program, return to it as soon as possible at a lower-level intensity and work back up to your accustomed routine. If you have a disability, regular physical activity is necessary to prevent disease, keep your heart and lungs strong and improve mental health.


See your doctor for any advice about your exercise endeavors. Some medications have side effects that may affect your locomotion or balance and thus will have a bearing on your activity level. Ask your physician about the possible side effects and how to avoid them.


Get enough sleep because this affects all your activities. Cut down on or eliminate alcoholic beverages. Evaluate your progress at a later date and adjust your intensity and activities accordingly. Exercise may save your life, so don’t put it off.

Do you want to live a long and healthy life? Be strong and agile as you age? Enjoy life into your 90s?


The key to a lengthy, prosperous life is exercise. No matter your age – whether you’re 16 or 65 – you should begin now with an exercise program or step up the one you already have. Studies have shown exercising on a regular basis is part of a healthier and more rewarding senior life. Staying active may affect how long you live and how energetic and vital you remain. Exercise provides a kind of health insurance.


If you’ve been fit all your life, exercise will enhance your well-being and keep you fit longer. If, on the other hand, you have been a “couch potato,” you have the ability to start a healthier lifestyle today. Just see your doctor first for the go-ahead and begin a plan at once.


The National Institute of Health (NIH) says being active and exercising can change your life. Many seniors are fearful of falling so they avoid some activities, but proper movement, done safely, will actually help prevent falls and mishaps.


The NIH lists several benefits of exercise:

•  It strengthens your muscles.

•  It increases your flexibility.

EXERCISE: THE KEY TO A LONG LIFE

JEAN JEFFERS

Jean is an RN with an MSN from University of Cincinnati. She is a staff writer for Living Well 60 Plus and Health & Wellness magazines.

more articles by jean jeffers

•  It gives you more energy.

•  It helps control weight.

•  It helps build and maintain strong bones.

•  It helps prevent or reduce the risk of major diseases such as cardiovascular disease, diabetes and certain types of cancers.

•  It reduces stress, improves sleep and eases and reduces depression and anxiety.


Exercise comes in many forms, but many people do just one type all the time. It is beneficial to vary your exercise routine and include all four types of exercise: endurance, strength, balance and flexibility. Most important is finding and doing exercises you enjoy or can participate in regularly.


Make physical activity and exercise a greater part of your life by planning an individual exercise program. Set a time and place to exercise and include the different types of exercise you wish to do. Try to practice a varied routine of exercise; include aerobic exercise and weight training in your daily schedule. Planned activity improves your strength, stamina and mobility. It’s simple to get