Keep Your Heart Strong: The Benefits of Staying Active After 50

Boost Your Heart Health with Regular Movement

As we age, maintaining a healthy heart becomes increasingly important. Cardiovascular disease is a leading cause of death worldwide, and the risk increases with age. However, regular movement and exercise can significantly reduce this risk and promote a healthier, more vibrant life. Here’s an in-depth look at how staying active can benefit your heart and some practical ways to incorporate cardiovascular exercise into your daily routine.

 

The Benefits of Cardiovascular Exercise

1. Strengthens the Heart Muscle

Regular cardio exercises, such as walking, swimming, and cycling, strengthen the heart muscle. A stronger heart pumps blood more efficiently, reducing the strain on this vital organ and lowering blood pressure.  Join me over on my YOUTUBE Channel for my easy to follow, fun workouts!

2. Improves Circulation

Engaging in cardiovascular activities enhances blood circulation throughout the body. Improved circulation means...

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Managing Changing Hormones and Menopause

Are you in Menopause and asking “What in the world is happening to my body?

Menopause, which brings lower levels of estrogen and other changes to women’s bodies can cause higher risk of heart disease, weaker bones, and extra tummy fat.  

The same happens to men over 50, testosterone drops off, so it’s harder to feel as vibrant and strong. And what’s often called a “beer belly” can come from having less human growth hormone.

Hormones contribute to all aspects of our well-being, and it’s important that our bodies produce the right amounts. Mood swings, loss of strength, and a lower libido – all are common among people over 50 because of hormonal changes.

Aging is one of the factors beyond our control. But exercise can lessen symptoms brought by changing hormones – while also boosting quality of life, lowering aches and pains, and bringing countless physical and mental benefits. 

Here's some benefits of...

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Never Too Late to Lift: 7 Reasons to Start Weightlifting After 50

7 Reasons Weightlifting Is So Great Later in Life

Are you thinking it's too late to start lifting weights? Think again! It’s a common misconception that weightlifting is only for the young and those aiming to bulk up. The true fact is that lifting weights later in life is not only doable, it’s downright beneficial and necessary—and yes, it can be fun too!

Resistance training is so much more important after 50. Here are just seven of the main reasons mature people should be lifting weights on a regular basis.

  1. Fountain of Youth for Your Muscles: As we age, muscle mass naturally declines. But why settle for weakness when you can lift your way to strength? Regular weightlifting can significantly slow muscle loss, helping you stay active and flexible for everything from travel to playing with the grandkids.
  2. Fat Burning Furnace: Forget hours on the treadmill; resistance training is also a champion fat burner. It’s a double win—gain muscle and lose...
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15 Simple Ways to Enhance Your Immunity

15 Simple Ways to Enhance Your Immunity

 

You’ve probably seen website ads and natural food stores promoting miracle foods and potions that claim to boost your immune system. Are they worth the money?

 

In reality, a healthy lifestyle will probably do more for your immune system than anything you can buy. The same habits that keep you strong and fit will maximize your resistance to infection and illness.

 

At the same time, it’s important to follow the advice of public health experts related to contagious illnesses, such as COVID-19. Practice social distancing, wash your hands frequently, and call your doctor promptly if you have any symptoms that concern you.

 

Sensible precautions and healthy choices can lower your risk of disease. Consider these 15 simple ways to enhance your immunity.

 

Eating Habits that Support Immunity:

 

  1. Eat produce. Vegetables and fruits are rich in antioxidants and vitamins that help fight inflammation. Current...
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Healthy Skin - The Benefits of Dry Brushing

FULL BODY SKIN HEALTH

As we age, taking care of the skin becomes increasingly important. For those in the 50+ age group, maintaining healthy, radiant skin is a top priority. One simple yet highly effective practice to include in your daily routine is dry brushing your body before your shower. Dry brushing offers a myriad of benefits for your skin and overall well-being, making it a must-try for anyone seeking a natural anti-aging solution. In this blog post, we'll explore the advantages of dry brushing and provide tips on how to do it correctly, along with recommendations for post-shower skincare products.

Benefits of Dry Brushing

  1. Exfoliation: Dry brushing removes dead skin cells, unclogs pores, and encourages skin cell turnover. This results in smoother, softer skin that has a more youthful appearance.

  2. Improved Circulation: The gentle pressure applied during dry brushing stimulates blood flow, promoting a healthy complexion and a natural glow.

  3. Lymphatic Drainage: Dry brushing...

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Healthy Heart and Blood Pressure FAQ

Healthy Heart and Blood Pressure FAQ 

One good way to determine how healthy you are is to assess your heart health. Although there are many factors that can contribute to a healthy heart, the most important areas you can easily measure yourself are your resting heart rate and your resting/active blood pressure.

 

What is resting heart rate?

When you’re resting, count how many times your heart beats in a minute. Resting could be standing, sitting, or lying down. The most important factor to consider is that you are not engaging in exercise, as this would raise the heart rate.

 

What should my resting heart rate be?

Most healthy adults will have a resting heart rate of 60-100 beats per minute (BPM).

Generally, the lower the number of beats the more efficient the heart is at pumping blood. For example, elite athletes have been shown to have resting heart rates around 40 BPM.

 

What is blood pressure?

Blood pressure is the amount of strength at which the heart...

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Try Bone Broth for Optimal Health

Homemade Bone Broth helps balance the vitamins and minerals in your body.  Broth is amazing for healing and promoting a healthy digestive tract, reducing joint pain and inflammation, also promoting hair and nail growth.  (and it can actually help with cellulite- because it helps maintain the integrity of the cell walls!)

Give some bone Broth a try Today!  Easy to make ... drink alone or make into a delicous soup!  

Tips for making bone broth

Making bone broth is fairly straightforward and easy. And if you can turn on your oven, or boil a kettle of water, you can make good bone broth. Of course, there’s a few key tips you’ll want to pay attention to so that your broth comes out perfect every time.

How to get started

  • Roast your bones first. Roasting bones caramelizes their proteins and releases some fat. And that means a richer and more robust flavor for you.
  • Use wine for a touch of acidity. An acidic ingredient like wine helps to...
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Get in Shape for Gardening

Get in Shape for Gardening

Get in Shape for Gardening ...
 How Working Out Can Help You in the Garden

It's that time of year when we're getting back to the garden.  As a trainer, I see many clients with achy muscles, or worse yet, injuries from their weekend of gardening.  Don't let this be you!  Be mindful of your movements and positioning while gardening. 

I have a story about Amanda, who loves gardening in her backyard.
 
“I find it meditative, and I can leave all my worries behind me,” says Amanda, 59, an administrator in a law firm.
 
But a couple of years ago, painful arthritis began getting in the way of her favourite hobby – which requires stamina, flexibility and strength. Since exercise can relieve arthritis pain, Amanda joined a fitness studio for small group training sessions a year ago.
 
Now, not only is she strong and ready for gardening’s rigors, but she also enjoys...
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Fight Age-Related Muscle Loss

Fight Age-Related Muscle Loss

 
As you age your muscle mass naturally dwindles.This process, called sarcopenia, begins as early as 20 and can ramp up to .4 lb loss in muscle each year by age 50. 

There is a solution to fight off sarcopenia and to maintain your muscles: exercise your muscles with an assortment of resistance training modalities. Consistency is key – the muscle building benefits of each workout ends after about 48 hours.

Keep challenging your muscles and they will repay you with ageless strength!  You'll want a weight heavy enough to do 10 - 15 repetitions to fatigue.  This helps build strength and burn FAT!!

Proper form and exercises for you is very important.  It's always best to learn from a certified coach and trainer.  This will help you fast track your results and avoid injuries.  Do it right the first time!!

Call or email today to get started on a program that will keep your muscles young.  Let’s do this!

Marion...
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