Ways to Stay Fit and Healthy in Your Senior Years

Published on: 18 October 2018 Last Updated on: 30 October 2024

As you get up there in age it can be even more important to stay active and healthy. The key to a longer life is to keep active and not be sedentary all the time. Eating healthy can be a huge contributor as well. There are simple things you can do to help achieve this that are actually fun too.

Clean Eating

It all starts with your diet. You don’t need to be on some special fade diet. However, you do need to watch what you eat. One of the first things you should do is take in more liquids. Some seniors may have to force themselves to drink more water than usual.

Planning out your meals ahead of time can really help you stay healthy. Most people end up in the fast food trap because they lack planning. When it’s dinner time they simply drive to the nearest drive-thru restaurant. Avoid this and do some meal planning. In the long run, it’s not only healthier it’s cheaper.

Our last healthy eating tip is to reduce the amount of sugar intake. Sure, it can be easy to pull out the ice cream at night and have a bowl or two. But sugar turns into fat and can lead to an increase in health dangers. Instead of that sugary snack replace it with fruit or even a sugar-free snack.

Protein is very important for the body as it gives you the energy and will help you feel fuller throughout the day. Lots of seniors overlook how much protein they take in. Cut down on the carbs and plan out a diet that is higher in protein. Some of the foods with the highest protein are eggs, chicken, turkey, cottage cheese, steak, beans, and nuts.

Exercising

Getting on an exercise routine can be hard. Our suggestion is to make it fun and social. Does your community have a walking group? If so this can be a great way to get outside and make a new friend while doing it.

Some seniors enjoy golf. Some might think riding in a golf cart isn’t much on an exercise but that’s not true. You can’t ride everywhere on a golf course and although it’s not constant you are walking and often times up and down hills. Golf can be an enjoyable game that takes out the fact that you are actually exercising.

Swimming is hands down one of the best exercises you can do. It essentially works the majority of your muscles and gets your heart rate up. The best part about swimming is you can go at your own pace. Get tired? No problem get out and lay in the sun for a bit. When you are rested up to go back in the water for a few more laps.

Take the grandkids to the park. What kids don’t love going to the park? Grab a basketball or a soccer ball and take the grandkids out. Sure, you might not be running around playing soccer with them the entire time but you can play some. The point is you need to get out of the house and gets some miles under those legs. You don’t have to overdo it but just work on being more active and have some fun doing it.

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Art Activities for Stress Relief

Many artists use art not only to express their ideas and thoughts but also to relieve stress. Artists claim that creating art can provide a catharsis for difficult emotions, distract you from your worries and much more. Also, getting into the state of “flow” can also be restorative for your mind. As all the mentioned benefits aren’t enough, you will get a beautiful piece of art in the end. It is essential to know that art shouldn’t be created and enjoyed only by those who are talented or artistically inclined. Art should be created and enjoyed by everyone. Studies show that art therapy can help you relieve anxiety, depression, and stress. So, if you are feeling tense and need a natural and fun way to unwind, it’s time to get some brushes, colors and a canvas and delve into an art activity. Here are some great art ideas for stress relief recommended by Mac Fine Art galleries. Create Something Beautiful: Some people are deeply talented and able to create lifelike paintings, funny cartoons, powerful drawings and similar with ease. Other people may even experience difficulties trying to draw stick figures and hearts. If you are like one of the latter, that doesn’t mean you shouldn’t try art therapy. In fact, when it comes to stress management and enjoying the benefits of art, talent or the end product don’t matter at all. It’s all about the process of creating art and expressing your feelings. However, if you are not comfortable expressing yourself through a drawing, you could create something that’s just for you in your own personal drawing journal. You don’t have to show it to your friends or someone else. Create Your Own Mandala: Art therapists and even many famous psychologists such as Carl Jung have recommended creating mandalas for stress relief. Mandalas are circular designs that often consist of unique patterns and symbols. While making a mandala, you will process your feelings or things you went through in your life. It’s an excellent idea to symbolize some of your feelings, triumphs or losses with unique patterns and colors. There is no need to reveal your story because you may potentially trigger rumination. You just need to root yourself in the moment and allow the entire process to free yourself from negative thoughts or heal yourself from negative emotions. Your mandala can look however you want it. It can be rich with meaning or very basic. All you need to do is have fun. After you are done with drawing, you should also color it. If you really enjoy coloring mandalas but no so much the process of creating them, you can buy mandala coloring books. Join an Art Class: If you have enough time, it would be great to join an art class. One of the benefits of attending an art class is that it cements the activity into your schedule and routine. Also, being supported by a group can be a stress reliever in itself. If you don’t have enough time for this, consider taking a one-time workshop or something similar. Consider all your options and see what works best for you. You Can Always Doodle: If you don’t have much time for art classes or creating a complex painting at home, you can always dedicate 20 minutes of your time for a drawing session. Remember how you doodled at school when you were bored? It really felt good, right? It’s time to embrace your inner doodler again! You can get a sketchbook for 5-minute doodles, and keep it somewhere handy. If you love writing a journal, don’t forget to beautify the margins with hearts, flowers, smiling faces or whatever else you want. Doodling will let your inner artist slowly come out whenever you have time, and just enjoy life. Read Also: 5 Ways College Students Can Minimize Back To School Stress How Stress During Studies Can Affect The Health Of Your Children?

Drink Matcha green tea to Lose Weight

Losing weight with the help of Matcha green tea is definitely a better option available for you to consider than green tea. In fact, it is better than many other methods that you can follow in order to start losing weight. You can end up with effective results through this method, without experiencing any life-threatening side-effects. Hence, you will fall in love with the method to use organic matcha green tea and lose weight as well. Matcha green tea is widely being used to help people burn fat. In addition to that, it is also being used to help people fight against chronic diseases. Let’s understand what changes Matcha green tea will create in your body in order to help you lose weight. Matcha green tea to burn belly fat: Belly fat, which is also known as visceral fat is something that most of the people are struggling with. It will not just take away your good looks. With belly fat, your body will be pumping fatty acids and many other inflammatory substances to the blood. They can get into your body organs, including the liver and pancreas. As a result, your body will even become resistant to insulin. Therefore, you are never encouraged to deal with belly fat. You need to make sure that you are following an appropriate method to burn belly fat. That’s where Matcha green tea will be able to assist you with. Polyphenols that you can find in Matcha green tea are in a position to help you burn belly fat. In fact, they can break down the fat cells. Therefore, your body will find it as an easy task to get rid of them. You will be able to notice a significant reduction in your belly fat along with the regular consumption of Matcha green. Recently, Web MD announced that there are 27 superfoods, which people can consume to burn belly fat. You can find the name of Matcha green tea in that list as well. Matcha green tea can improve your workout performance: As you already know, workouts are in a position to help you lose weight. If you can drink Matcha green tea in the meantime, you will be able to get even better results. In other words, you can accelerate the process of losing weight. You can provide a great helping hand to your workouts with the beverage that you consume. This fact has been proven from research that Clinical Pharmacology and Toxicology published in the past. When you are engaging with workouts, while drinking Matcha green tea, you will be able to allow your muscles to restore faster. In addition, you will also be able to reduce the total amount of stress that you are putting on the body. Therefore, you can encourage the process of losing weight at the end of the day. You will also be encouraged to lose weight more frequently by this method. You are encouraged to drink Matcha green tea and then immediately start the workouts. If you can do that, you will be able to experience 25% more fat burning. The results you get out of Matcha green tea will be retained throughout your workouts as well. Therefore, you just need to keep on experiencing the positive results that come on your way. How to use Matcha green tea for losing weight: You need to follow a specific process in order to start losing weight with Matcha green. Here are the steps of that process. To begin with, you will need to purchase Matcha green tea. This green tea variant is available for purchase in the local grocery stores. You will also be able to purchase it from the local coffee shops. Or else, you can simply place your order online. You need to make sure that you are purchasing organic Matcha green tea. Then you will be able to experience the positive results linked with it in an effective manner. After the purchase, it is possible for you to use Matcha green tea and prepare an ordinary cup of tea. But if you can get your hands on the higher grade Matcha green tea bags, you will even be able to go ahead and prepare some of the upscale beverages. It has also been identified that some of the people prefer to add Matcha green tea for the baking recipes. The Matcha green tea variants available in the market can be divided into two main categories as Japanese Matcha green tea and Chinese Matcha green tea. You will be able to notice some significant difference in between them. Therefore, the weight loss benefits that you can expect out of them are quite different as well. The Japanese Matcha green tea is the higher grade out of the two varieties. It is often governed with higher standards. You are guaranteed not to get any pesticides with this variant. To go ahead and drink Matcha green tea and lose weight, you need to take a teaspoon full of powder and add that to a cup that contains one-third hot water. You should then whist the liquid, until the moment it becomes frothy. You can then think about adding a bit of extra taste to the Matcha green tea that you have prepared. To do that, you can add coconut milk or any other flavored milk to your tea. You can even replace water with these. Or else, you can add some raw honey and get a sweeter taste. Such methods will tempt you to go ahead and keep on consuming Matcha green tea so that you can also experience the weight loss benefits that come along with it in the long run. Read Also: The Working Principle Of Weight Loss Machine Chili Peppers Boost The Weight Loss Why Have A Diet Chart For Weight Loss? 10 Best Protein Shake Recipes For Weight Loss

Intermittent Fasting: How Does It Work and Crucial Things to Consider?

Most of us would prefer to lose a few KGs or pounds quickly before going on a summer vacation. However, it is difficult for anyone to change his/her life-long eating habits. Because most diets that follow a predetermined diet or exclude whole food groups are never really a long-term solution. In fact, you can lose weight noticeably in a very short time through diet cures. As soon as the cure is over, you gain weight again just as quickly. Even worse, nutritionists warn that lightning diets can even cause additional weight gain. However, fasting has been rediscovered in recent years. While diets usually harm health, fasting is said to have numerous health-promoting effects. In particular, the intermittent fasting is to prove the support fat loss, to lower blood pressure and inhibit inflammation. We have summarized for you how interval fasting works and how it can be combined with taking natural hemp oil. What Is Intermittent Fasting and Why It Is Practiced Fasting is understood as voluntary withholding of food for spiritual, health, or other reasons. You must not be underweighted and have enough fat reserves that can supply the body with energy during the period. In most of human history, fasting was part of everyday life. Because hunters and gatherers could not keep their food for long without freezers. Whatever was found or captured had to be eaten quickly. That's why nutritionists are convinced that fasting regularly is more natural than snacking all day long. This change in our eating habits could have made obesity more common than ever. Several individuals fast for many days or even weeks. However, this method is unsuitable for most of us. There comes interval fasting (or intermittent fasting) into play. In contrast to conventional diets, it does not require tiny portions and no omission of favorite foods. In other words, it is not like a traditional diet. Rather, it is a planned eating behavior, in which one limits the food intake to a certain period of the day or the week. How Does Therapeutic Fasting Affect the Body? There are many different reasons why fasting is practiced. In the past, it was more often a religious or cultural tradition. But so-called therapeutic fasting has also been practiced for a long time for medical purposes. The term therapeutic fasting refers to the practice of fasting to promote health and well-being. Further studies have recognized the positive effects of fasting for rheumatism, high blood pressure, and high levels of fat and sugar in the blood. Another health benefit of fasting is the onset of autophagy after 16 hours without food. This is a vital process that some describe as the body's “recycling program.” This is because cells that are damaged or are no longer needed are disassembled and recycled. With this form of cell cleaning, autophagy ensures that we have healthy body cells and a strong immune system. How Long Should You Fast? There are two popular and best methods: 16:8 – Meals are scheduled so that there are 16 hours between the last meal the day before and the first meal the day after. The first meal of the day starts an 8-hour period in which you eat. After that, a fasting period of 16 hours begins again. 5:2 – This method divides the week into fasting days and non-fasting days. On 5 days you can eat normally, on 2 days you fast. Since this reduces calorie intake, both methods should lead to weight loss. Just make sure that you continue to eat normal servings. Otherwise, despite fasting, you might consume as many calories as you normally would. What to Pay Attention To? It is recommended to start with a shorter fast. For instance, you can get used to not eating anything after 6 in the evening. If you then have breakfast at 7 in the morning, it is already 13 hours in which you have had no food. From here you can slowly feel for long periods. The 16:8 method is the best long-term option for most. It is very easy to follow to them by adjusting your daily routine. Some skip breakfast, others dinner. Over time, the body gets used to it and the "diet" becomes a lifestyle. During this, apart from food, calorie drinks are also avoided. You should only drink a lot of water. Unsweetened tea or a bowl of thin vegetable soup can also be enjoyed. There should always be a break of at least 4 hours between each meal. Take a little walk right afterward, because exercise is good for digestion. During this time, it is also important not to eat snacks. When the blood sugar rises, the body begins to release insulin, and the fat loss stops. In some cases, this can even lead to food cravings. Nevertheless, be careful not to eat larger portions than usual. It is also recommended to eat healthy sources of protein and plenty of vegetables. This way you will be full for much longer and fasting will be easier. But people with any medical conditions should consult a doctor before starting this fasting. CBD Oil in Combination with Intermittent Fasting CBD users who would like to start with intermittent fasting and those who want to make fasting easier with CBD often ask themselves whether one can and should safely combine the two. Fasters already know that MCT oil is a suggested supplement when you are on interval fasting. It is an extract from coconut oil that is often touted as a “keto booster.” Slowly body begins burning reserved fat and it is called Ketosis This can only happen if no carbohydrates are available. The result is straightforward - we lose body fat and weight. Exactly this principle also works with interval fasting. Another dietary supplement that is being used more and more by fasting people is CBD oil which can be bought from online dispensary Canada. Due to its effect on the endocannabinoid system, which affects many important body processes, CBD can support interval fasting in various ways. A study showed that it can encourage metabolism. It is therefore considered by experts as a potential means of treating and preventing obesity. There is also evidence that it can inhibit appetite. The well-known cravings of marijuana do not come from CBD, but from THC which can, you get from stashclub. For example, while high-THC medicinal cannabis is used by cancer patients to stimulate appetite, CBD can do just the opposite for many users. Can CBD Oil Break Fasting? Most people do without any calories when fasting. Since CBD oil is made with a carrier oil such as hemp seed oil, coconut oil, or olive oil, every drop has calories. Technically speaking, it could, so to speak, interrupt fasting. Intermittent fasting can be avoided by simply consuming the CBD product of your choice during the period in which you eat. Another recommendation from fasters is to use an MCT-based CBD oil because the combination of these two agents most effectively supports ketosis during fasting. Many fasters swear by CBD and therefore take it to help them get by without food and to prevent food cravings. For example, even if you tend to eat from stress and anxiety, it could help you to be successful in fasting. Read Also: 7 Health Benefits of Black Seed Oil You Need to Avoid These Foods for Breakfast 5 Best Sports To Lose Weight Fast in 2020

Ways to Stay Fit and Healthy in Your Senior Years

Clean Eating

Exercising

The Role of Peptides for Bodybuilding and Fat Burning

Cannabis can Help in the Fight Against Drug Addiction

Content Rally

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Art Activities for Stress Relief

Drink Matcha green tea to Lose Weight

Intermittent Fasting: How Does It Work and Crucial Things to Consider?

Ways to Stay Fit and Healthy in Your Senior Years

Clean Eating

Exercising

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The Role of Peptides for Bodybuilding and Fat Burning

Cannabis can Help in the Fight Against Drug Addiction

Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

Leave a Reply

Popular

Follow Us

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