KEEP YOUR BALANCE

Every year about one third of seniors take a tumble. Not all falls are serious, but they can be. In the past, several studies indicated that certain exercises could help seniors maintain stability, but now a new review of thirty-four studies confirms that exercise is the key to balance.

The studies included in the analysis looked at more than 2,800 participants. On average the study participants were over age seventy-five, generally healthy, and the majority were women. The review shows gains in balancing ability across different groups of adults who participated in a variety of exercises including walking, dancing, tai chi, and strength and balance training.

Here are some simple strength and balance exercises you can do at home that are proven to be effective. Always be sure theres a support nearby like a sturdy chair or a railing or bar, that you can grab onto in case you feel unsteady. The following exercises are recommended by the National Institutes of Health.

STAND ON ONE FOOT Stand behind a sturdy chair While holding the back of the chair, stand on one foot for up to ten seconds. Repeat this ten to 15 times, then switch and perform the same exercise on the other foot.

If youre feeling steady, challenge yourself further by holding on to the chair with just one hand, or releasing both hands from the chair if your balance is good.

Superior Performance for Athletes

Creatine is naturally produced in the body, but a supplement of it can help athletes with their performance in high-intensity workouts. Along with improving muscle strength, it also provides a quick energy boost. Because of this, it is commonly used by athletes before competitive events.

Glucosamine helps build healthy cartilage, so it is especially important for athletes who expend a lot of the energy that they take in through food. Cartilage degeneration is a long-term side effect of glucosamine deficiency. Normally, cartilage can regenerate on its own with sufficient rest and proper diet, but when the body is overworked, a person can suffer from joint pain. This is especially an issue for endurance runners who depend on strong knee joints.

Protein provides the nourishment that muscles need to recover from a strenuous workout. Bodybuilders, for example, use it to help them build bulk muscle, and—in some cases—gain weight to build that muscle. Even runners can benefit from protein supplements, despite the fact that their muscle mass is more lean than bulk. Without it, they are more susceptible to injury and longer recovery periods.

When exercise is a major part of your life, it can be difficult to get all the nutrients you need through your diet. This is why there are a myriad of sports supplements on the market from the likes of my protein, a recommended nutrition store for athletes, including creatine, glucosamine, and protein.

BOTTOM LINE TO WEIGHT LOSS

The bottom line to weight loss is to burn more calories than you consume all day. (The behavior isn't simple, but the equation is.) For example, if you eat 2,500 calories a day and only burn 2,000, you gain weight; if you eat 1,500 calories and burn 2,000, you lose weight; if you eat 2,000 and burn 2,000 you maintain weight.

It's true that there are several medical conditions, and medications, that can make weight loss difficult (see below). But even if one of those factors applies to you, you still need to burn more calories than you consume to lose weight.

The good news is this: You can lose weight with a very modest amount of exercise.
People lose weight all the time without exercise by reducing their caloric intake. But keeping the weight off without exercise is another matter. Many experts agree that exercise is the single best predictor of long-term weight control. If you lose weight and don't start exercising, there's a very good chance you will regain it. Here are some factors that can keep you from losing weight and/or cause weight gain:

Thyroid or adrenal gland problems.
Medications like antidepressants.
Stopping smoking.
Rapid weight loss. This can lower metabolism because the body senses it is starving and make it harder to lose weight. The decrease in metabolic rate is often due to loss in muscle (when you lose weight, approximately 25% of the loss comes from muscle), so lifting weights is a good idea.
Menopause (and premenopause).

If you think any of these things are factors for you, your doctor may be able to help.
Otherwise, patience, determination, regular physical activity, and attention to your diet are the keys to long-term weight control. Doing these things will give you your best shot at reaching your weight loss goals and keeping the weight off.